Kids’ bedtime guidelines through the years
Mental Health is... isn’t...
• Important
• Something everyone has
• Linked to physical health
• On a continuum
• Worth making time for
• Part of being human
• Something we need to look after
• Positive and negative
• Complex
• REAL
• A sign of weakness
• Shameful
• All in your mind
• Always something negative
• Something you decide to have
• Something to think about only when it feels broken
• An interchangeable term with mental illness
• Feeling good all the time
Sleep is pivotal for a child’s development. The American Academy of Pediatrics says insu cient sleep is a growing health problem, with some estimates indicating 25 to 50 percent of children and 40 percent of adults have sleep problems. This can lead to issues with attention, behavior, learning, and even physical health, including an increased risk for obesity and depression.
The right routine can make a world of di erence in relation to children and sleep. Despite the importance of sleep, bedtime is one of the most challenging times of day in many households. Learning the amount of sleep a child needs and sticking to a routine, particularly as kids grow, can help foster healthy sleep habits that last a lifetime.
Infan
Infancy is a time of rapid development when children go through many sleep stages. While newborns tend to sleep in short, irregular bursts that don’t always follow the day/night schedule, sleep patterns begin to consolidate by the time kids are four months old. A consistent bedtime routine is essential, which can include a simple sequence of three to four calming activities to signal to baby that it’s time to wind down. Experts call this the “3Bs”: bath, book, bed. Additional calming activities like a massage or nal feeding also can help infants get the 12 to 16 hours of sleep they need each day, including naps.
The AAP recommends placing a baby in the crib while drowsy to help the child learn to fall asleep on their own.
Toddl s
Parents of toddlers know they are bustling with energy as they learn to walk, talk and explore. Recommended sleep for ages one to two is 11 to 14 hours per day, including naps.
Pr ch l-aged
By ages three to ve, some children begin to drop the afternoon nap and get all of their 10 to 13 hours of sleep overnight. They also are becoming more imaginative, which means that nightmares might crop up more regularly within this age group. A calm, screen-free bedtime routine can help clear the mind so youngsters can get the rest they need.
Sch l-aged
This is a time when prioritizing sleep is really put to the test. Friends, school and extracurricular activities begin to place greater demands on scheduling, and can interfere with children getting enough sleep. The general recommendation is 9 to 12 hours of sleep for children ages six to 12.
To facilitate getting rest, parents can make the bedroom a sanctuary that is free from tablets, phones or other devices that may distract children from sleeping.
T nag s
A biological shift takes place during adolescence that has this age group preferring to go to sleep later and wake up later. National Children’s Hospital says this biological shift in circadian rhythm after puberty moves the adolescent’s internal clock by about two hours. That means a teen who used to fall asleep at nine p.m. now does so at 11 p.m. Despite this, teens still need an average of eight to 10 hours of sleep a day. Unfortunately, school start times typically do not coincide with kids’ internal clocks, and many teens do not get the rest they need.
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Consistency is paramount for this age group, which means keeping bedtimes the same from day to day. Make sure the routine is predictable to help regulate toddlers’ internal clocks. Chances are toddlers will begin to protest bedtime at some point, at which point parents must be gentle but rm about keeping kids in bed.
Parents can encourage their children to turn o their phones and maintain consistent schedules so they can get enough rest. Also, they should be dissuaded from waking up or going to sleep at di erent times on weekends, or making up sleep, as this can disrupt sleep patterns and cause “social jetlag.”
Sleep is crucial for good health and something parents should prioritize and facilitate through all stages of development.
new to kids’ diets.
• Invite kids to choose and prepare meals. Giving kids some agency over what they eat and asking them to pitch in during meal prep can make them more excited about mealtime regardless of what’s on their plate. UCLA Health notes there are a range of kid-friendly meal preparation tasks. Kids can wash fruits and vegetables in the sink, tear leafy greens and even measure ingredients as they get older.
How parents can raise healthy eaters
Parents face no shortage of challenges when raising their children. Some challenges are overcome easier than others, but one that tends to have more staying power than most is the di culty some parents experience as they try to get their children to eat healthy diets.
A 2024 poll from C.S. Mott Children’s Hospital found that 27 percent of parents of children between the ages of three and 10 indicate their youngsters don’t like healthy food and more than half indicate their kids are picky eaters. Such responses underscore the challenges parents face as they attempt to raise healthy eaters.
Despite those challenges, many parents have met with considerable success in their e orts to raise healthy eaters, and various strategies can facilitate those e orts.
• Recognize that being picky at the dinner table is normal. It’s undeniably frustrating for parents when kids are picky about their food, but childcare experts note such behavior is normal. The Children’s Hospital of Philadelphia note that children across the globe go through a phase marked by picky eating between the ages of two and four. So parents
• Visit a local farm. Some kids may be more excited to eat healthier foods like fruits and vegetables after visiting a local farm and seeing where the foods are grown. Parents can start by visiting farms that grow healthy foods that kids are more likely to eat, such as strawberries and blueberries. A day spent picking apples in the fall also might encourage youngsters to eat more fruit.
can make a concerted e ort to remain patient if kids suddenly become picky about what they eat. Most grow out of the phase soon enough.
• Remain patient when presenting healthy foods. Just as patience is paramount when navigating the picky eating phase, it’s important to remain so when introducing new foods like vegetables and other healthy fare. The CHOP notes that studies have found kids may not accept new foods until it’s been o ered as much as 15 times, so parents must remain patient if the nutritious foods they’re o ering are
• Limit dinner table distractions. Distractions at the dinner table, like smartphones, tablets and toys that were not cleared away before sitting down to eat, can prolong mealtime, which can make kids less enthusiastic about eating. In a report from the CHOP, Dr. Katherine Dahlsgaard of the hospital’s Department of Child and Adolescent Psychiatry and Behavioral Sciences noted that kids get the majority of their calories in the rst 20 minutes of a meal. Setting a happy, distraction-free tone at the start of a meal can get kids eating and reduce the chances they lose interest in what’s on their plate.
A nutritious diet bene ts kids in the short- and long-term. Though it’s not always easy to get kids to eat healthy, parents can employ various strategies to accomplish that goal.
Did you know?
Millions of people will be diagnosed with various dementias, and individuals may wonder if there is anything they can do to prevent or delay cognitive decline. A study published in July 2021 in the journal Neurology found people who read regularly had a lower risk of developing dementia compared to those who did not. Reading improves memory, attention, processing speed, and other factors in older adults by stimulating the brain through the activation of multiple cognitive processes. Reading promotes the creation of new neural connections and strengthens existing ones, helping to maintain brain health, according to a 2023 study published in the Journal of the American Medical Association (JAMA).
What to know about alcohol and diabetes
Navigating life with diabetes is no small task. While millions of people across the globe living with diabetes enjoy full lives, such individuals recognize they must remain vigilant in regard to the foods they eat to protect their short- and long-term health.
While food might be a focal point of life for people with diabetes, it’s just as important that such individuals monitor the beverages they consume. That’s particularly important regarding alcohol. The American Diabetes Association® urges individuals with diabetes to discuss alcohol consumption with their physicians. While the ADA notes there’s no universal rule regarding diabetes and alcohol consumption, the National Library of Medicine reports there are risks involved when individuals with diabetes consume alcohol.
Alcohol and bl d sug leve
Consuming alcohol can lower blood sugar. The liver is a vital organ that releases glucose into the blood stream as necessary to ensure blood sugar levels remain normal. But the liver also is responsible for breaking down alcohol, and during that process it ceases releasing glucose. That can cause blood sugar levels to drop quickly, leaving people at risk for hypoglycemia (low blood sugar). Individuals who are taking
certain diabetes medicines or insulin can be in danger of developing seriously low blood sugar, which the ADA notes can occur even hours after a person nishes their last drink. Drowsiness, confusion and di culty walking are some of the
medicine. The NLM notes that alcohol can interfere with the e ects of some diabetes medicines. When prescribed medications for diabetes, individuals should discuss the potential side e ects of alcohol consumption while taking the drugs. Individuals who drink while taking certain diabetes medications may be at risk for hypoglycemia.
Additional r k fact s
Alcohol tends to be calorie-heavy, which can contribute to weight gain that makes it more di cult to manage diabetes. Alcohol also tends to be high in carbohydrates, which can raise blood sugar levels. High blood sugar also is known as hyperglycemia, which is marked by insu cient insulin levels or the inability of the body to utilize insulin e ectively.
symptoms of hypoglycemia.
Alcohol and diabet medicatio
Alcohol can interfere with diabetes
Weight gain is not the only potential threat linked to the high calorie content of alcoholic beverages. The NLM notes that calories from alcohol are stored in the liver as fat, which can make liver cells more insulin-resistant and increase blood sugar levels over time.
The dynamic between alcohol and diabetes is complicated. Individuals with diabetes are urged to discuss alcohol consumption with their physicians prior to having a drink.
Did you know?
Getting vaccinated against the u is an important step in personal health. The u vaccine is designed to feature a mix of u virus strains that are expected to be the dominant strains for any given year. Getting vaccinated can reduce a person’s risk of becoming infected with the u. Timing needs to be correct for the u vaccine to be most e ective. The Centers for Disease Control and Prevention recommends getting the u shot between September and October. This timing allows the body to build immunity before u season typically peaks in December. Even if a person has missed the early window for the u vaccine, it’s still bene cial to get vaccinated in November or December, as the u can continue to circulate into the spring.
The facts about lung cancer
Lung cancer is a formidable disease that a ects people from all walks of life. While the disease is often associated with smokers, even non-smokers develop lung cancer, making knowledge of it imperative for all.
When the body is working as it should, cells divide and make more copies of themselves. However, mutations can occur when cells keep making more copies of themselves when they should not be. These damaged cells create tumors and can a ect organ function. With lung cancer, the mutations usually occur in the cells lining the bronchi or small air sacs known as alveoli.
The Mayo Clinic says lung cancer is the leading cause of cancer deaths worldwide. It also is the third most common cancer in the United Sates.
LUNG CANCER TYPES
Many types of cancer can a ect the lungs, but the two main kinds are known as non-small cell lung cancer and small cell lung cancer, indicates the Cleveland Clinic.
Non-small cell lung cancer is the most common type of lung cancer, accounting for more than 80 percent of all lung cancer cases. Small cell lung cancer grows more quickly and is hard to treat, but it’s also less common than non-small cell lung cancer. SCLC is often found as a small lung tumor that’s already spread to other parts of the body.
RISK FACTORS
Many factors can increase a person’s risk for lung cancer, but smoking any kind of tobacco product is the single-biggest of those variables. Experts estimate that
80 percent of lung cancer deaths are smoking-related.
Apart from actively smoking, those who are exposed to secondhand tobacco smoke also can develop lung cancer. Exposure to radon, asbestos, uranium, diesel exhaust, silica, coal products, and other toxins in the air also raises a person’s risk for lung cancer. The jury is still out on a potential link between vaping and lung cancer development. What is known is that a number of substances are inhaled when one vapes, and some are known to cause cancer.
SYMPTOMS OF LUNG CANCER
Signs and symptoms of lung cancer vary, and the Mayo Clinic notes some indicators include.
• A new cough that doesn’t abate
• Chest pain
• Hoarseness
• Coughing up blood
• Wheezing
It’s important for a person to visit a doctor if they have any worrisome symptoms. Chest X-rays and CT scans are imaging tests that often are utilized to detect the presence of lung cancer. If suspicious masses show up on imaging, samples of lung tissue or uid will be taken and tested for cancer.
The prognosis for survival after a lung cancer diagnosis depends on many factors and is di erent for everyone. Getting an early diagnosis and starting e ective treatments can improve outcomes.
FAQ about diabetes
Diabetes cases have risen dramatically in recent decades. According to the World Health Organization, the number of people living with diabetes has more than quadrupled since 1990, rising from 200 million that year to 830 million by 2022.
The prevalence of diabetes underscores how signi cant a threat it poses across the globe. And recognition of that prevalence may prompt questions about the disease, including what can be done to prevent it.
WHAT IS DIABETES?
The WHO notes diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or the body cannot e ectively utilize the insulin that is produced. The Centers for Disease Control and Prevention notes that’s problematic because insulin acts like a key to let blood sugar into the body’s cells for use as energy.
ARE THERE DIFFERENT TYPES OF DIABETES?
Yes. The CDC notes type 1 diabetes is typically diagnosed in children and young adults, though it’s important people recognize it can be diagnosed at any age. Type 1 diabetes is believed to be caused by an autoimmune reaction that stops the body from making
insulin. People with type 1 diabetes must take insulin every day to survive.
Type 2 diabetes is characterized by an inability to utilize insulin well and maintain normal blood sugar levels. Though the CDC notes more and more young people are being diagnosed with type 2 diabetes, the disease is more often diagnosed in adults and tends to develop over many years.
Gestational diabetes is another form of the disease that can develop in pregnant women who have never had diabetes. Gestational diabetes typically goes away after giving birth, but the CDC notes a baby could be at elevated risk for health problems like childhood obesity or type 2 diabetes if a mother develops gestational diabetes during pregnancy.
ARE THERE RISK FACTORS FOR DIABETES?
Risk factors vary for each type of diabetes. The risk factors for type 1 diabetes include family history, notably a rst degree relative (i.e., parent or sibling) who has the disease, and age since most cases are diagnosed in childhood or adolescence. Age also is a risk factor for type 2 diabetes, as the CDC notes most diagnoses of the disease are made in people age 45 and older. Risk for type 2
diabetes also is greater if a person has a rstdegree relative with the condition, but that might be because families tend to live similar lifestyles relating to diet and exercise. A poor diet can increase type 2 diabetes risk, as overweight or obesity are risk factors for the disease. A sedentary lifestyle in which people are physically active less than three times per week also is a risk factor for type 2 diabetes.
WHAT ARE THE SIGNS AND SYMPTOMS OF DIABETES?
The WHO reports symptoms of diabetes may occur suddenly but also notes that they can take years to be noticed in people with type 2 diabetes. But some of the more notable symptoms include:
• Feeling very thirsty
• Need for frequent urination
• Blurred vision
• Fatigue
• Unintentional weight loss
The Kovler Diabetes Center at UChicagoMedicine notes that tingling or numbness in the hands or feet, a condition known as neuropathy, also may indicate the presence of diabetes. This occurs over time because high glucose levels can damage the nervous system. Delayed healing of bruises or cuts or frequent infections also can be signs of diabetes.
Diabetes cases are on the rise across the globe, which only underscores the need for everyone to learn more about the disease and what can be done to prevent it.
Food choices that can increase type 2 diabetes risk
Ahealthy diet has been linked to a host of bene ts that a ect people every day. When people eat healthy, they can lower their risk for disease, maintain a healthy weight and bene t from improved energy levels that can help them get the recommended amounts of physical activity each day.
As bene cial as a healthy diet can be, a poor diet can have just as big an impact in the opposite direction. Poor diet is linked to a host of negative outcomes, including a greater risk for conditions like overweight and obesity that increase the chances a person develops type 2 diabetes. People concerned by the e ects their dietary decisions may have on their risk for diabetes can take note of various items that can make a type 2 diabetes diagnosis more likely.
Sug y in
The United Kingdom-based Diabetes UK notes that sugary drinks, which include beverages like soft drinks and sweetened tea, can increase a person’s risk for type 2 diabetes. In fact, a 2019 study from researchers at the Harvard T.H. Chan School of Public Health found that increasing intake of sugarsweetened beverages and 100 percent fruit juices by more than four ounces per day over a four-year period was associated with a 16 percent higher risk of diabetes. Studies have found that sugary drinks can quickly increase blood sugar levels, a spike that can lead to insulin resistance and the accumulation of fat in the liver, both of which are risk factors for type 2 diabetes.
Sw
“Sweets” is a broad and not easily de ned term, but those concerned about food choices and diabetes should know that this category generally refers to candy, deep-fried desserts, cookies, and various baked goods. These foods tend to be high in sugar, and sugar consumption leads to the production of insulin. While that’s not necessarily bad, University Hospitals notes that if the pancreas is continually producing insulin, the body may eventually become insulin-resistant. Insulin resistance can interrupt normal body system responses and contribute to nerve damage. Excess sugar not used as energy also is stored as fat, which can lead to weight gain, a known risk factor for type 2 diabetes.
Refined c bohy at
Diabetes UK notes that re ned carbohydrates like white bread, white rice and sugar-heavy breakfast cereals also can elevate a person’s risk for type 2 diabetes. These foods are digested rapidly, which can cause blood sugar levels to rise as the pancreas secretes insulin more quickly. When choosing carbs, individuals are urged to pick whole grains and fruits and vegetables, which take longer to digest and retain ber and nutrients that are lost during the processing necessary to produce re ned carbohydrates.
Diet can be a useful tool in the ght against type 2 diabetes when individuals make healthy choices regarding the foods and beverages they consume.
Drink safely this holiday season
The holiday season is an enjoyable time of year for a variety of reasons. Individuals get to spend time with friends or family members they may not see very often; gifts are purchased and exchanged; and plenty of delicious foods and beverages are consumed. The holiday season can be an indulgent time of year, but most people cast aside the excess in January as they make and heed annual resolutions.
Alcohol tends to be part of holiday indulgence. From mulled ciders to creamy eggnogs to cranberry-infused cocktails to champagne toasts, there are plenty of spirited ways to raise a glass in good cheer. Alcohol, when enjoyed in moderation, can be part of holiday celebrations. However, people must be mindful to consume alcohol safely and responsibly. Here are some tips to avoid getting tipsy this holiday season.
UNDERSTAND STANDARD DRINK SIZES
Drinks like beer, wine and distilled spirits contain varying amounts of alcohol. Therefore, the “size” of a drink varies depending on one’s beverage of choice. The National Association on Alcohol Abuse and Alcoholism says a 12-ounce bottle of beer at 5 percent alcohol by volume is one standard drink, as is a veounce glass of wine at 12 percent alcohol by volume. Those who enjoy distilled spirits should recognize that a 1.5-ounce shot glass at 40 percent alcohol by volume is a standard drink. The higher the alcohol volume, the smaller the portion size one should have.
FOLLOW THE “1-2-3” RULE
The 1-2-3 rule is a guideline for more responsible drinking. Typically it means having no more than one standard drink per hour, no more than two standard drinks per occasion, and no more than three standard drinks per day. This will help the body to process alcohol safely and prevent binge drinking.
CONSIDER THE “20-MINUTE” RULE
Another guideline for reducing alcohol consumption is to pause for 20 minutes after nishing a drink before having another. This allows time to decide if a second drink is truly desired. This strategy, although not scienti c in nature nor based on any general guidance on safe moderate drinking recommendations by health experts, simply is a way to drink less by slowing down consumption.
EAT FOOD PRIOR TO DRINKING
Johns Hopkins University notes eating
before drinking slows the rate at which alcohol reaches the small intestine. This helps to taper absorption to a pace that the body can handle more e ectively. Eating food while drinking alcohol also increases the rate of alcohol elimination from the bloodstream by 25 to 45 percent. Foods that blend a mix of protein, fat and carbohydrates work best for this purpose.
ALTERNATE WITH WATER OR SELTZER
Drinking still or sparkling water between alcoholic beverages gives the body time to process any alcohol being consumed and helps to prevent dehydration (alcohol is a diuretic). An added bonus
is that drinking water between alcoholic drinks slows the rate of consumption.
SKIP DRIVING
Alcohol a ects one’s ability to make sound decisions and also impairs reaction times and motor skills. That is why it is essential to have a plan for getting home before consuming alcohol. Taxis, rideshare services and designated drivers are each better means of getting home than driving oneself after consuming alcohol.
Alcohol may play a role in holiday celebrations. Through responsible and safe behavior, the holidays can remain merry.
The 7 stages of Alzheimer’s disease
Alzheimer’s disease is a progressive and debilitating condition that slowly robs a person of their memories and personality. Alzheimer’s disease is a form of dementia that produces various symptoms that occur in stages, ultimately arriving at a point when a person can no longer live independently due to cognitive decline.
The Fisher Center for Alzheimer’s Research Foundation says there are seven clinical stages of Alzheimer’s. Stages 1 through 3 are the pre-dementia stages, while stages 4 through 7 are the dementia stages. Here is a close look at what these stages entail, according to the Global Deterioration Scale.
Stage 1
There is no cognitive decline, nor noticeable symptoms.
Stage 2
A person may experience very mild cognitive decline. This can include one feeling like he or she is having memory lapses, but no symptoms of dementia can be detected by others, including medical professionals.
Stage 3
During stage 3, mild cognitive decline begins to become noticeable. Friends, family or coworkers begin to notice di culties, which may include problems coming up with the right words or names; trouble remembering names; greater di culty performing tasks; and losing or misplacing a valuable object.
Stage 4
A careful medical interview should reveal symptoms of moderate cognitive decline. Forgetfulness of recent events; di culty performing complex tasks like planning a meal for guests or paying bills; forgetfulness about one’s own personal history; and becoming moody or withdrawn are possible.
Stage 5
Cognitive decline continues to progress to where it becomes moderately severe. Gaps in memory are noticeable and individuals likely will need help with everyday activities. Some may be unable to recall their addresses or telephone numbers, while others may be confused about the day or where they are. Stage 5 is usually the stage when a person can no longer live without assistance.
Stage 6
Very severe memory loss, loss of communication skills and inability to recognize loved ones occurs during the severe cognitive decline stage. One will need total care.
Stage 7
This is the end-stage of the disease and is marked by profound cognitive impairment. Loss of mobility and e ective communication typically occurs at this stage.
It’s important to note that these stages are general guidelines of what can be expected as Alzheimer’s disease progresses. Symptoms may vary among di erent people, and not everyone with Alzheimer’s will progress through these stages at the same rate.
Tips to make kitchen food prep safer
It is easy for people to overlook food safety. Oftentimes it’s not something a person thinks about unless he or she has experienced a foodborne illness or an accident in the kitchen. Yet the fact remains that each year unsafe food causes 600 million cases of foodborne illness and 420,000 deaths across the globe, according to the World Health Organization.
Apart from foodborne illnesses, kitchens may be unsafe spaces for other reasons. The U.S. Fire Administration says cooking is the leading cause of home res and home re injuries. Fires cause an estimated 135 deaths, 3,000 injuries, and nearly $500 million in property loss in a year.
In order to reduce the chances that cooking makes people ill or injured, home cooks should review safe food preparation strategies established by the U.S. Food & Drug Administration.
Clean
It’s important to wash hands frequently with warm, soapy water for at least 20 seconds before and after handling food, particularly raw meat, seafood, poultry, and eggs. Washing surfaces like cutting boards, utensils and countertops with hot, soapy water after each use is necessary, especially after preparing raw ingredients. It’s recommended to rinse fruit and vegetables to remove dirt
and bacteria. It’s not adviseable to wash raw meat or poultry, as that can spread bacteria around the sink and kitchen.
Sep ate
It’s important to separate raw meat, poultry, seafood, and eggs from other foods in a grocery shopping cart, grocery bags and refrigerator. Use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood. Never place cooked food on a plate or kitchen surface that previously held the raw foods mentioned above. Never reuse marinades used on raw foods unless they are boiled rst.
C k
Use a reliable food thermometer to test the internal temperature of cooked food to ensure that it is safe for consumption. This is the only true indicator of food safety. Cook eggs until the yolk and white are rm, and only use recipes in which eggs are cooked or heated thoroughly. Stir microwaved foods midway through cooking to facilitate even heat distribution.
Chi
Foods should be kept cool until it’s time to cook or consume them. A refrigerator should be set to 40 F and freezer to 0 F. Meat, poultry, eggs, seafood, and other perishables
must be chilled within two hours of cooking or purchasing. Refrigerate foods within one hour if the temperature outside is above 90 F. Do not thaw raw food at room temperature.
Additional safety strategi
Stand by a pot or pan while cooking and keep watch. If a person needs to leave the kitchen, stove burners should be turned o . Remaining close to the stove ensures you can turn down the heat if it is too high or if smoke forms.
Pot handles should be turned toward the back of the stove so they cannot be bumped
The nutritional value of pears
Ajourney through the produce aisle at a typical grocery store o ers shoppers a chance to pick up a wide range of healthy foods. The nutritional value of fruits and vegetables is undeniable, and some produce aisle staples garner more glory than others.
Unlike apples, pears might not be touted as a daily means to avoiding doctor visits. But pairs are a nutritional powerhouse nonetheless. Recognition of the many health bene ts of eating pears may compel more people to eat more of this often unheralded yet highly nutritious fruit.
• Pears are a great source of dietary ber. Dietary ber bene ts the body in numerous ways. Dietary ber increases the weight and size of stool, helping people avoid constipation. A diet high in dietary
ber also helps to lower cholesterol levels and reduce risk for colorectal cancer, hemorrhoids and diverticulitis. A single pear contains roughly 21 percent of the daily recommended value of dietary ber, placing it among the most bene cial fruits a person can eat in an e ort to ensure adequate ber consumption.
• Pears are an ideal low-calorie snack. Healthy snacks can help anyone maintain energy levels throughout the day, while less healthy items consumed between meals can contribute to fatigue and other adverse side e ects. Pears are fat- and sodium-free and a single, medium-sized pear contains roughly 100 calories. That makes pears an ideal snack for those who need a low-calorie snack to keep their energy levels up between meals.
• Pears are a good source of potassium.
The National Institutes of Health notes that potassium helps to ensure proper nerve function and maintain a regular heartbeat. The NIH also notes that a diet rich in potassium can o set some of the harmful e ects of sodium, particularly in regard to blood pressure. That’s good news for pear lovers, as USA Pear reports a medium-sized pear contains roughly 190 milligrams of potassium, or about 4 percent of the daily recommended intake of this important mineral.
• Potassium provides a signi cant amount of vitamin C. Vitamin C is a notably bene cial antioxidant that the Mayo Clinic notes performs a variety of important roles in the human body. Vitamin C helps with the formation of
or pulled over. Keep a pan lid or baking sheet nearby to cover the pan or pot if it catches on re.
In addition to these safety tips, smart kitchen prep involves handling knives correctly by using the right knife for the job, maintaining a stable cutting surface and using the “claw” technique (keeping ngertips tucked under) when holding food. A sharp knife also is a safer knife.
Kitchen safety strategies include various ways to prevent foodborne illnesses when preparing meals at home.
blood vessels, cartilage, muscle, and collagen and also helps to protect the body against cell damage. A mediumsized pear provides roughly 8 percent of the daily recommended value of vitamin C, which serves as another reason to include pears in your dietary regimen.
Pears pack a nutritional punch that can bene t anyone looking to eat healthier and reap the rewards of a nutritious diet.
Therapy options for veterans
Military service members provide an invaluable service that protects national ideals and ensures the country and various regions around the world are safe havens for people from all walks of life. That service requires considerable sacri ce, and the cost of service can extend well beyond the time military personnel are on active duty.
According to the U.S. Department of Veterans A airs, more than 1.7 million veterans utilized mental health services at the VA last year. That need is not exclusive to American veterans, as the Government of Canada reports that one- fth of Canadian veterans experience a diagnosed mental health disorder at some point during their lives. Mental health services can help veterans successfully navigate di cult periods in their lives, and the following are various types of therapies service members may encounter during their treatment journeys.
• Individual and group counseling: American Addiction Centers notes
that individual counseling is a one-onone approach to therapy that can help veterans work through their issues, thoughts, concerns, emotions, and individual situations. Some veterans may prefer individual counseling because of con dentiality and the one-on-one attention each session provides. But group counseling provides an opportunity to receive and give support from and to others who may be in similar situations and have similar experiences during their time in the military.
• Couples and family counseling: Couples and family counseling can hep veterans open up with those closest to them, which some veterans struggle with after their time in the military. The VA notes that couples therapy for veterans and their signi cant others can help them reconnect spiritually and romantically. Therapists leading this type of therapy aim to create a space for listening and
mutual understanding.
• Military sexual trauma (MST) counseling: The VA notes military sexual trauma refers to sexual assault or harassment experienced during military service. Counseling for MST can help veterans cope with how a traumatic sexual experience while serving is impacting veterans’ current lives and can involve in-depth discussions of the experience.
• Readjustment counseling: Readjustment counseling aims to help veterans and their families successfully transition from military life to civilian life. That transition can be di cult for both veterans and their families, and it’s important to note that family members of individuals who served in combat zones or received a military campaign ribbon are eligible for readjustment counseling.
• Bereavement (grief) counseling: Many veterans go through emotional
and psychological stress after the death of a fellow service member who they knew or served alongside at some point during their time in the military. This type of counseling o ers support after the death of loved one. It’s important to note that bereavement counseling can be sought even if a loved one who passed away was not in the military.
• Substance use treatment: The VA notes many veterans have problems with alcohol, tobacco, street drugs, and prescription medicines. Various services, including medically managed detoxi cation, are o ered to veterans under the umbrella of substance use treatment.
Mental health issues are not uncommon among military veterans. Various therapies are available and e ective at helping veterans navigate such issues. More information is available at va.gov and veterans.gc/ca/.
Warning signs of gastrointestinal issues
Gastrointestinal issues (GI) are prevalent across the globe. A recent analysis published in the journal Gastroenterology indicated there were 2.86 billion prevalent cases of digestive diseases in 2019. Such gures astound and underscore just how signi cant a problem GIs are for people from all walks of life and in all corners of the globe.
It’s easy to write o certain gastrointestinal issues as a temporary nuisance. But any discomfort or pain in the abdominal area merits consultation with a physician, as untreated GIs can result in unwanted and dangerous consequences, including death. With that in mind, individuals are urged to recognize these symptoms of GIs and to report any that appear to a physician.
Cram
Abdominal cramps is a known indicator of Crohn’s disease, which the Crohn’s & Colitis Foundation notes is an in ammatory bowel disease marked by chronic inammation of the gastrointestinal tract. WebMD notes that abdominal cramps associated with Crohn’s disease are up when the disease is active.
Abdominal swe ing
Abdominal distension is the term used to describe an abdomen that is abnormally swollen outward. The Cleveland Clinic notes this distension is visible and sometimes even measurable. This condition can make a person feel bloated or as if gas or digestive contents are trapped in their stomach. The Cleveland Clinic notes chronic abdominal distension is often a sign of an underlying digestive issue, which may include celiac disease and in ammatory bowel disease.
Dehy ation
Dehydration can be symptomatic of a wide range of ailments, including small bowel obstruction. The online medical resource Healthline reports that a small bowel obstruction can block the contents of the small intestine from passing through the digestive tract. This potentially serious condition can cause cramps and also lead to dehydration.
Bl dy bowel movemen
WebMD notes that blood after wiping could indicate any of a number of serious issues a ecting the gastrointestinal system. Blood in the toilet after a bowel movement is another sign that merits immediate discussion with a physician. The presence of either or both of these symptoms may be a sign of colon cancer,
colon polyps, colitis, diverticulosis, or other issues, including rectal tears or hemorrhoids.
Low right abdominal pain
Lower right abdominal pain is a potential warning sign of appendicitis, which is an in ammation of the small pouch known as the appendix that protrudes from the large intestine. The Cleveland Clinic notes this pain might begin around the belly button and then gradually intensify and shift toward the lower right abdomen.
Gastrointestinal issues a ect billions of people across the globe. Learning to recognize these symptoms can compel people to get potentially life-saving treatment.
Did you know?
Crohn’s disease is an in ammatory bowel disease that a ects millions of people across the globe, and the prevalence of Crohn’s and other IBDs is on the rise, particularly among young people. A 2019 study published in The Journal of Gastroenterology and Hepatology found that between six and eight million people across the globe had some type of IBD in 2017, but those gures may rise given recent ndings of researchers behind a study funded by the Centers for Disease Control and Prevention. That study, released in late 2024 and led by researchers at the Crohn’s & Colitis Foundation, the University of North Carolina at Chapel Hill and the University of Pennsylvania, found instances of Crohn’s disease rose by 22 percent among the pediatric population between 2009 and 2020.
The benefits of getting your flu shot
Cooler temperatures bring many things, including the arrival of fun and festive holidays. But u season also kicks into high gear between the months of December and February.
Although u season runs from October to May, a combination of factors during the chilliest months of winter, such as increased time indoors in close proximity to others who may be ill, tends to escalate the rates of u infection. Also, the Centers for Disease Control and Prevention says cold, dry conditions make it easier for the virus to spread.
Individuals can take di erent steps to reduce their risk of contracting the u, which includes frequent handwashing, keeping a distance from others who are sick and eating a healthy diet to help boost the immune system. Getting an annual u shot is another notable and highly bene cial strategy to beat the u.
Reduces risk of getting the u
The primary reason to get a u shot is to train the body’s immune system to recognize and ght o the most common strains of in uenza anticipated in a given year. During seasons when the shot is a good match, individuals who get it can reduce their risk of u contraction by 40 to 60 percent.
L se sev ity of flu
For those who do get the u, being vaccinated means the illness is likely to be less severe than it might be for those who are not vaccinated.
Preven s io conditio
The u can be dangerous to vulnerable populations, but the virus also can lead to health problems like in ammation of the heart or brain, pneumonia, or the worsening of conditions like asthma and diabetes. By getting the vaccine, one can reduce their risk of these serious outcomes.
O s protection to pregnant women
Pregnancy increases risks posed by the u. The u shot can reduce the chances of u-related hospitalization for pregnant women. Also, the mother’s antibodies to the u will be passed to the fetus, helping to protect the newborn baby for several months during a time when the infant is too young to be vaccinated.
Protec ki
A u vaccine can signi cantly reduce a child’s risk of pediatric intensive care unit admission and even death from the illness.
The idea of getting pricked by a needle isn’t pleasant, but a u vaccine is an important tool in building immunity to a common wintertime foe.