PAULINE MBATHA

In today's fast-paced world, high blood pressure has become a growing health concern for people of all ages. Unhealthy lifestyle choices and stress have become a dangerous combination that can lead to various life-threatening conditions such as hypertension, diabetes, and heart disease. Modern lifestyles are characterized by decreased physical activity and increased consumption of unhealthy foods that are high in sodium, sugar, and trans fats. Factors such as the availability of junk food options and lack of time for cooking contribute to this trend. The first step in controlling blood pressure is to make modifications to your diet, and incorporating exercise into your daily routine can further aid in weight loss and alleviate blood pressure symptoms. (Also read: Incorporate these fruits into your high blood pressure diet to help lower blood pressure.)
Numerous studies have demonstrated the effectiveness of the Dietary Approaches to Stop Hypertension (DASH) diet in lowering blood pressure.
A blood pressure-friendly diet is one that is well-balanced, rich in a variety of nutrients, low in sodium, and promotes heart health. The Dietary Approaches to Stop Hypertension (DASH) eating plan is an effective strategy for managing blood pressure. It involves consuming whole foods, lean proteins, fruits, vegetables, and low-fat dairy products.

Below is a list of everyday beverages that can help lower blood pressure.

1. Coconut water:
   Coconut water is an excellent choice for lowering blood pressure due to its high potassium content. This natural beverage, rich in electrolytes, facilitates the kidneys in flushing out excessive sodium levels from the body, which is crucial for reducing blood pressure. Additionally, adequate potassium levels promote overall vascular health, reducing the risk of stroke.

2. Skimmed milk banana smoothie
   Bananas are a powerhouse of potassium and may aid in reducing blood pressure. Using skimmed milk in the smoothie ensures a low-fat beverage. This delicious drink is also a source of potassium, calcium, and magnesium, minerals known to help lower blood pressure.

3. Unsalted tomato soup or tomato juice:
   Tomatoes contain antioxidants such as lycopene, which offer several health benefits. Regular consumption of tomato juice or tomato soup has been shown to improve both systolic and diastolic blood pressure as well as LDL cholesterol levels.

4. Skimmed milk buttermilk:
   Buttermilk, a cooling beverage, can be incorporated into one's daily diet. It is rich in calcium and magnesium, aids in weight loss, and is helpful in reducing blood pressure. Low-fat dairy products are major components of the DASH diet.

5. Pomegranate and beetroot juice:
   Pomegranate possesses anti-inflammatory effects and can reduce blood pressure by decreasing the levels of Angiotensin-converting enzyme (ACE), a protein that plays a role in controlling blood vessel size. Beet juice contains nitrate (NO3), which improves blood flow in the body. Nitrate serves as a precursor to the production of nitric oxide (NO), which optimizes endothelial function and vasodilation.

By incorporating these healthy and delicious beverages into your daily diet, you can actively contribute to maintaining healthy blood pressure levels and promoting overall well-being. Remember to consult with a healthcare professional or nutritionist to determine the best approach for your specific dietary needs and health goals.

The bones of the human body are essential to sustaining its organs and structure. To prevent the formation of bone disorders like osteoporosis, the bones must receive the right care and attention because they are living, growing structures. All ages should place a high premium on maintaining robust bone health, even if it is more common in older adults. Regular exercise, abstaining from alcohol and tobacco use, and eating a balanced diet are some strategies to do this. Bone health must be maintained with a varied, well-balanced diet.

The National Institutes of Health state that among the many jobs performed by bones in the body are safeguarding and supporting interior organs. Certain nutrients can help build bones, which are crucial for maintaining excellent bone health. It's crucial to pay attention to what is eaten because some foods may damage bones. According to Maggie Moon, a registered dietitian with a practice in Los Angeles, excessive amounts of caffeine, sodium, and alcohol are bad for your bones.

Dairy products are an excellent source of calcium, which is required for strong bones, as well as vitamin D. The majority of the calcium in the body is kept in the bones—roughly 99 percent. Because it aids in the body's absorption of calcium, vitamin D is especially crucial. Moon suggests the following vitamins and minerals to support strong bones in addition to calcium and vitamin D:

• Protein
• Magnesium
• Phosphorus
• Potassium
• Fluoride
• Manganese
• Copper
• Boron
• Iron
• Zinc
• Vitamin A
• Vitamin K
• Vitamin C
• B vitamins
Eating a varied and balanced diet is a great way to get all these nutrients in the right amounts.
Soy milk is an excellent option for individuals with dairy allergies, lactose intolerance, or other dairy-free diets. It's rich in calcium and a complete protein, which contributes to bone health. Check the nutrition label to ensure the soy milk consumed contains at least 10 percent of the daily value of calcium per serving. Earlier studies suggest that soy foods can be part of a bone-building diet, improving markers of bone health and reducing the risk of bone fractures. Soy protein can improve bone density quality and may prevent a bone condition called osteosarcopenia

Yogurt is a calcium-rich dairy product that provides about 23 percent of the daily calcium requirement per cup. It is also an excellent source of other bone-building nutrients, including protein, phosphorus, zinc, and B vitamins. Greek yogurt is rich in gut-friendly bacteria, while the prebiotics and probiotics found in yogurt can contribute to bone health by increasing calcium absorption and bone metabolism. It is important to note that the body can only absorb about 500 mg of calcium at a time. Therefore, staggering calcium intake throughout the day is recommended to get the required 1,300 mg.
Prunes are heavily associated with gut health, and studies have shown that they may also help build strong bones. A 2022 study found that a daily serving of prunes prevented bone mineral loss in the hips and reduced the risk of hip fractures in postmenopausal women. Participants in the study ate 50 grams of prunes per day for six months. It is important to note that consuming too much calcium can weaken bones, although this usually only happens with high doses of calcium supplements.
To sum up, it is essential to maintain good bone health; therefore, eating a balanced diet rich in nutrients that support bone health is required. Only a few foods can help maintain bone health, including prunes, yogurt, and soymilk. They should be consumed in moderation because taking too much of any vitamin may have negative effects. Finally, maintaining a healthy lifestyle is essential. A balanced diet, frequent exercise, and avoiding alcohol and tobacco are all part of this.

There are more bacteria living in the human stomach than there are stars in the night sky, with an estimated 39 trillion of them. Together, these bacteria promote numerous processes, including metabolism, immunity, skin health, brain health, and others. A species of bacterium called Akkermansia muciniphila has been proven to be essential for optimal health, making it one of the most significant findings in relation to gut health.
The eminent medical expert and researcher William Li claims that Akkermansia muciniphila acts as a "guardian" and regulates insulin and affects physical fitness. Since the bacteria can regulate insulin and metabolism, it is crucial to note that a high level of Akkermansia muciniphila has been related to a lower risk of obesity.

This is crucial since bacteria have the ability to regulate insulin and metabolism. Despite the complexity of the human gut microbiota, Akkermansia muciniphila can be spontaneously promoted by drinking pure pomegranate juice.
Pomegranate polyphenols known as ellagitannins can cause the intestines to create more mucus, which is what Akkermansia muciniphila requires to grow. Pomegranate extracts have been demonstrated in in vitro culture tests to promote the growth of Akkermansia muciniphila. It is advised to consume an 8-ounce cup of pure pomegranate juice, which is sufficient to cause the stomach mucous to flow. Pomegranate powders and extracts work well in place of the tartness of pure pomegranate juice.

As there is a lot of "fairy dusting" in the supplement industry, it is crucial to locate a supplement that contains at least 100 milligrams of premium, 100% pomegranate whole fruit extract. Pure pomegranate juice is a powerful approach to feeding Akkermansia muciniphila, even if there are many meals that can feed the good bacteria in the gut. An energizing and gut-healthy pomegranate spritz can be made by mixing it with sparkling water and serving it over ice. As an alternative, daily pomegranate supplement use can help preserve pomegranate's health advantages.

The human gut microbiome, in summary, is a large universe of bacteria that collaborate to support a variety of biological processes. A vital form of bacterium called Akkermansia muciniphila affects body fitness and aids in insulin regulation, making it necessary for overall health. It is simple and all-natural to improve gut health by consuming pure pomegranate juice or pomegranate extracts that include ellagitannins, which can encourage the growth of this bacteria.

Millions of individuals worldwide suffer from the chronic disease of diabetes. Due to the body's inability to efficiently manufacture or utilize insulin, it is characterized by high blood sugar levels. Diabetes is caused by a variety of variables, but it can be managed and prevented in large part through diet. Blood sugar levels can be regulated and unexpected increases can be avoided with the support of a healthy, balanced diet high in fiber, whole grains, fruits, and vegetables. On the other hand, diets high in sugar, refined carbs, and saturated fats might make diabetes symptoms worse.

One fruit that has proven to be helpful for people with diabetes is papaya. It has a low glycemic index (GI), which means that blood sugar levels are not greatly raised by it. Papaya has a GI of 60, which is acceptable for people with diabetes. Papaya also contains the enzymes papain and chymopapain, which aid in the breakdown of carbs, proteins, and lipids into forms that are simple to digest and reduce blood sugar rises. Papaya's fiber slows the blood's absorption of sugar, which helps control blood sugar levels. Additionally, it encourages intestinal health and avoids constipation, which is crucial for those with diabetes. In addition, papaya contains high levels of vitamins C and A, potent antioxidants that can lower the risk of problems related to diabetes.

It is better to eat papaya in its natural state, either as a snack or in a salad. Papaya juice and smoothies should be avoided since they can have additional sugar, which can cause blood sugar levels to rise. One can add papaya to their morning smoothie or slice it up as a mid-morning snack to incorporate it into their diet. Papaya should be consumed in moderation, as too much of any fruit might result in excessive blood sugar.

Diabetes sufferers may also benefit from managing their portion sizes and meal times. Overeating can be avoided by eating smaller, more frequent meals throughout the day to help control blood sugar levels. Additionally, it's critical to restrict snacking and stay away from high-calorie items.
It is crucial to remember that even though papaya is advantageous for those with diabetes, it cannot replace medication or a healthy diet. A person should speak with their doctor or a qualified dietitian to develop a diet plan that is specifically tailored to their requirements.

Other foods that are good for people with diabetes besides papaya include nuts, legumes, whole grains, and leafy greens. Nuts like almonds and walnuts are full of fiber, protein, and good fats that can help control blood sugar levels. Legumes like chickpeas and lentils are a terrific addition to any meal because they are high in protein and fiber and have a low GI. Brown rice, quinoa, and whole-wheat bread are examples of whole grains that are high in

If you're looking to spice up your bedroom routine, consider incorporating oils into your sexual massages. Not only can this be a creative way to connect with your partner, but it can also enhance your pleasure and take you to new heights of ecstasy.
Erotic massages can transport you and your partner to a moment of transcendence where physical limitations are forgotten, and positive feelings are heightened. They awaken the senses and are often considered a wonderful prelude to orgasmic sex.
There are a variety of oils you can use for sexual massages, each with its own unique benefits and properties. Here are some of the top oils to consider for your next intimate session:
1. Coconut Oil
Coconut oil is a popular choice for sexual massages because of its smooth, silky texture and moisturizing properties. It's also safe to use with condoms, making it a versatile option. Additionally, coconut oil has a subtle, tropical scent that can be both relaxing and arousing.
2. Sweet Almond Oil
Sweet almond oil is a light, non-greasy oil that absorbs quickly into the skin. It's rich in vitamin E, which can help nourish and hydrate the skin, and it's also hypoallergenic, making it a good option for those with sensitive skin. This oil has a mild, nutty scent that won't overpower other scents in the room.
3. Jojoba Oil
Jojoba oil is another great option for sexual massages, as it has a similar texture to the natural oils produced by our skin. It's also rich in vitamin E and has antibacterial properties, making it a great choice for those with acne-prone skin. Jojoba oil is odorless and can be mixed with essential oils for a custom scent.
4. Grapeseed Oil
Grapeseed oil is a lightweight, non-greasy oil that's easily absorbed into the skin. It's high in linoleic acid, which can help improve skin texture and reduce inflammation. This oil is also odorless, making it a good option for those who prefer unscented products.
5. Lavender Oil
Lavender oil is a popular choice for sexual massages because of its relaxing, calming properties. It can help reduce anxiety and stress, making it easier to get in the mood. Additionally, the scent of lavender is often associated with romance and can be very soothing.
6. Ylang-Ylang Oil
Ylang-ylang oil is another great option for sexual massages because of its aphrodisiac properties. It has a sweet, floral scent that's been shown to increase feelings of arousal and desire. Ylang-ylang oil can also help reduce stress and anxiety, making it easier to relax and enjoy the experience.
7. Patchouli Oil
Patchouli oil is often associated with the hippie movement of the 1960s and 70s, but it's also a popular choice for sexual massages. It has a musky, earthy scent that's both relaxing and stimulating. Patchouli oil is also known for its anti-inflammatory properties, which can help soothe sore muscles after a long day.
When using oils for sexual massages, it's important to remember a few tips to ensure a safe and enjoyable experience. First, always do a patch test on a small area of skin to make sure you're not allergic to the oil. Second, be sure to choose a high-quality, pure oil to avoid any potential irritants. And finally, don't forget to communicate with your partner throughout the massage to ensure that both of you are comfortable and enjoying the experience.
In summary, incorporating oils into your sexual massages can be a wonderful way to explore your sexuality and connect with your partner on a deeper level. Whether you prefer a relaxing lavender oil or

Migraine: Understanding its Origins and Key Facts

Migraines are a type of headache that affects approximately one billion people worldwide. Historically, the prevailing theory about migraines was that they were a vascular headache. This theory was based on the observation that the throbbing or pulsating pain that characterizes migraines was believed to be due to the dilation of blood vessels during a migraine attack. This theory was supported by the fact that pain could be alleviated by vasoconstrictors like caffeine or ergotamine.
However, recent research has led to a better understanding of the underlying mechanisms of migraine pain. The trigeminovascular pathway is now recognized as playing a crucial role in the pathophysiology of migraines. The activation of this pathway is responsible for the characteristic throbbing pain associated with migraines.
To understand the trigeminovascular pathway, it's important to have a basic understanding of the trigeminal nerve, which is the fifth cranial nerve. The trigeminal nerve is a sensory nerve that provides sensation to the head and face. Unlike the seventh cranial nerve, which is a motor nerve controlling facial movement, the trigeminal nerve has three branches:
1. Ophthalmic
2. Maxillary
3. Mandibular
During a migraine attack, all three branches can become activated, but the ophthalmic branch is the most involved. This branch contains nociceptor neurons and fibers that innervate the meninges and large cerebral arteries. Nociceptor neurons are sensory neurons that become stimulated during a migraine attack, releasing neuropeptides such as calcitonin gene-related peptide (CGRP) and pituitary adenylate cyclase-activating polypeptide-38 (PACAP). This peripheral sensitization is responsible for the throbbing pain often described during a migraine attack.
The involvement of the trigeminal nerve in migraines can also result in facial pain. This pain can be unilateral or bilateral and is typically frontotemporal and/or periorbital, consistent with the sensory distribution of the ophthalmic division of the trigeminal nerve. Pain may also be present in the cheek area, presumably from activation of the second division of the trigeminal nerve. Less commonly, jaw pain can occur from activation of the third division of the trigeminal nerve.
Without effective acute treatment, the pain of a migraine attack can last up to 72 hours. During the pain phase of a migraine attack, sensitization can move from peripheral to central. As the stimulated pain pathway moves up to higher pain centers in the brain, including the thalamus and cerebral cortex, pain can worsen as central sensitization occurs. This phase of a migraine can be associated with cutaneous allodynia, characterized by sensitivity to light touch that ordinarily should not be painful. Examples include an individual expressing pain when light touch is applied to the scalp and finding a ponytail or shaving painful.
In Summary, migraine is a complex neurological disorder that can be very debilitating to an individual's daily life. The pathophysiology of migraine involves the trigeminovascular system (TVS). This refers to neurons and their axonal projections within the trigeminal nerve that project to the cranial meninges and meningeal blood vessels residing on the brain's surface.

This pathway plays a crucial role in the initiation and maintenance of migraine attacks. Treatment options for migraine have improved in recent years. However, more research is needed to develop better treatments that can effectively prevent and manage the condition.

Should You Drink Water Right Before Sleeping? The Pros and Cons.

Drinking water is essential for maintaining a healthy body. It helps to regulate body temperature, lubricate joints, and transport nutrients to cells. The recommended amount of water to drink varies depending on factors such as age, gender, weight, and activity level. Generally, it is recommended that adults drink at least 8 cups of water per day.
While it is important to stay hydrated throughout the day, many people wonder whether it is okay to drink water right before bed. The answer is that it depends on the amount of water consumed. Drinking a small amount of water before bed can help keep you hydrated and ensure that your body has enough fluids to function properly throughout the night. However, drinking too much water before bed can cause you to wake up during the night due to the need to urinate, and can also lead to other health issues.
One of the benefits of drinking water before bed is that it can help replenish any fluids lost during the day. It can also help you feel more refreshed and energized when you wake up in the morning. Drinking water before bed may also help the body maintain a steady temperature throughout the night and can help reduce cases of night sweats. However, it is important to note that drinking too much water before bed can have negative effects on your health.
When you drink too much water before bed, you may need to wake up more frequently during the night to urinate. This can disrupt your sleep and cause you to feel tired and groggy in the morning. It takes your body a few minutes to fall back asleep after waking to use the restroom, and this can lead to a decrease in the quality of your sleep. Therefore, it is best to avoid drinking large amounts of water right before bed.
In addition to disrupting your sleep, drinking too much water before bed can also lead to a condition called hyponatremia. Hyponatremia is caused by an electrolyte imbalance in the body due to an over-consumption of water. Symptoms of hyponatremia include nausea, confusion, muscle cramps, fatigue, and headaches. This condition is rare, but it can be dangerous if left untreated. Therefore, it is important to listen to your body and avoid drinking excessive amounts of water before bed.
It is important to note that the amount of water you should drink before bed depends on your individual needs. If you are someone who tends to sweat a lot during the night or if you have a medical condition that causes dehydration, you may need to drink more water before bed to stay hydrated. However, if you are someone who does not need as much water, it is best to avoid drinking too much before bed.
If you do decide to drink water before bed, it is important to choose the right type of water. Tap water may contain contaminants that can be harmful to your health, so it is best to choose filtered water or bottled water. Additionally, it is best to avoid drinking water that is too cold, as this can cause your body to work harder to warm it up.
In conclusion, drinking water before bed is generally beneficial as long as it is consumed in moderation. Drinking small amounts of water can help you stay hydrated and get a better night's sleep. However, drinking too much water before bed can cause you to wake up during the night and can lead to other health issues such as hyponatremia. It is best to listen to your body and avoid drinking large amounts of water before bed. Remember to choose the right type of water and to avoid drinking water that is too cold.

Stress is a common experience in today's fast-paced world. It affects our physical, emotional, and mental well-being. While there are many ways to manage stress, natural remedies are becoming increasingly popular. In this article, we will explore some natural remedies for stress and the benefits of Terranova supplements.

Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It is known for its ability to help the body cope with stress by reducing cortisol levels. Cortisol is a hormone that is released by the body in response to stress. When cortisol levels are high for prolonged periods, it can lead to a variety of health problems, including anxiety, depression, and weight gain.

Terranova's Fermented Ashwagandha is a unique product that contains activated compounds in a highly bioavailable form. Research shows that these smaller molecules are directly bioactive and penetrate the body more easily. This makes it an effective adaptogen that can help the body resist the damaging effects of stress and restore optimal physiological function.

Rhodiola

Rhodiola root is another adaptogenic herb that has been used for centuries to combat stress. It is commonly used to support energy levels and endurance, improve cognitive function, and reduce anxiety and depression. Terranova's Rhodiola is supported by numerous clinical trials, which have demonstrated benefits in both physical exercise stress and psychological stress.

Magnesium

Magnesium is a mineral that is essential for many bodily functions, including the regulation of the nervous system. It has been shown to be effective in reducing symptoms of anxiety and depression, improving sleep quality, and reducing muscle tension. Terranova's Magnesium supplement is made with a blend of three different forms of magnesium to ensure optimal absorption and bioavailability.

B Complex

The B Vitamins are a group of eight vitamins that are essential for many bodily functions, including energy production, brain function, and the production of red blood cells. They are also important for the body's ability to cope with stress. Terranova's B Complex supplement provides the full spectrum of B Vitamins, plus Vitamin C, and a Magnifood Complex featuring botanicals that work in synergy with these nutrients. This makes it an effective supplement for optimum support during times of stress.

Terranova Supplements

One of the unique features of Terranova supplements is that they contain no fillers, binders, additives, or artificial anything. Everything in the product has a function, and it is perfectly suitable for anyone following a vegetarian or vegan lifestyle. This is because they use a unique Magnifood complex in their supplements, which is a combination of botanicals that work in synergy with the nutrients to enhance their bioavailability and effectiveness.

Conclusion

Stress is an inevitable part of life, but it doesn't have to control our lives. Natural remedies such as Ashwagandha, Rhodiola, Magnesium, and B Complex can help the body cope with stress and reduce its negative effects. Terranova supplements are a great choice for those looking for high-quality natural supplements that are free from fillers, binders, additives, and artificial anything. Their unique Magnifood complex ensures optimal absorption and bioavailability, making them a highly effective supplement for managing stress.

Suicidal thoughts and feelings can be tough to handle, not only for those struggling with them but also for their loved ones. If your partner is feeling suicidal, it's essential to know how to offer support without being judgmental. Dating and relationship coach Leigh-Joy Mansel-Pleydell offers seven ways to help support a suicidal partner.

Seek professional support
Leigh-Joy recommends seeking professional support for both you and your partner. Encouraging your partner to seek professional help offers them a safe space to share how they feel and get guidance from a trained expert. However, you should also take care of your mental health by seeking professional support yourself.

Don't isolate your loved one
Isolation can worsen suicidal feelings, so it's vital to keep your partner engaged and connected. Reach out to family and friends who are kind and understanding, and take your partner out for a walk or coffee, anything that breaks the monotony of their regular routine.

Talk to your children
Your children can sense changes in the mood and energy of your home. It's essential to let them know that their parent is having a tough time making sense of some thoughts and feelings. Children must understand that the struggles are temporary and that you are working as a team to overcome them.

Don't judge your loved one
Your partner is struggling with life questions that they can't figure out on their own right now. It's essential to provide them with an empathetic ear and offer support without passing judgment. Let them know that you are there for them and that you love them unconditionally.

Seek support groups
There are several support groups for families and loved ones of people dealing with mental health issues. Consider joining a support group to connect with other people facing similar struggles. Contact the South African Depression and Anxiety Group (SADAG) to find a support group near you.

Take care of yourself
Taking care of your mental health is essential when your partner is struggling with suicidal thoughts and feelings. It's crucial to find support and self-care elsewhere if you feel overwhelmed with fear and anxiety. Speak to a therapist or engage in activities that bring you joy.

Accept your loved one's life is their gift
Your partner's life is their gift, and ultimately, they get to choose what they want to do with it. You cannot control their actions or thoughts. Accepting this fact can help you offer support without trying to control their behavior.

In conclusion, supporting a suicidal partner can be challenging, but it's vital to offer them a non-judgmental ear, encourage them to seek professional help, and take care of your mental health. Connect with other support groups to gain strength from others facing similar challenges.

Mental health problems affect one in five people every year. The Canadian Mental Health Association estimates that by the age of 40, about half of people will either have had a mental illness or will currently be dealing with one. Behavioural therapy and medications are common first options for treatment. However, research has shown the importance of exercise in not only preventing mental illness but also treating it. And when exercise is taken outdoors, the benefits can be even greater.

Exercise can make you happy

Exercise and activity have long been known to improve mood. A study of more than 1.2 million adults in the United States reported those who exercised had 1.5 fewer days in the past month of poor mental health. And the greatest benefits occurred in those people who exercised 45 minutes or more for three or more days per week.

But even shorter sessions can make a difference. As little as ten minutes of activity was enough to improve happiness. Over time, regular exercise can result in less likelihood for getting depression and anxiety. It also doesn’t matter what type of activity you do. Whether it’s team sports, cycling, walking, running, or aerobics, all provide benefits. Even active household chores can reduce the chances for depression.

Exercise as treatment for mental illness

Numerous studies indicate exercise as an effective treatment for people with existing depression and other mental illnesses. A meta-analysis revealed as little as four weeks of exercise reduced symptoms of depression in people with major depressive disorder. This is less time than it takes for most antidepressant medications to work.

While exercise is beneficial at all intensity levels, it appears higher intensity exercise may be more effective than low intensity. Strength training can also reduce symptoms in people with depression. And a recent review of studies totaling 128,119 participants reported exercise is as effective as antidepressants for treating non-severe depression. Exercise has also been found to reduce symptoms in people with clinical anxiety and schizophrenia.

How exercise works to improve mental well-being

Exercise may improve mental well-being due to the release of hormones and brain function. Exercise results in the release of endorphins and endocannabinoids. Endorphins are the feel-good hormones that reduce pain or discomfort associated with activity. Endocannabinoids work on the same system affected by marijuana, reducing pain and improving mood.

In the brain, low levels of brain-derived neurotrophic factor (BDNF) and a smaller hippocampus have been associated with a number of mental illnesses. BDNF is important for the growth of nerves in the brain and development of new neural connections, while the hippocampus is associated with learning, memory, and mood. Exercise can increase BDNF levels in people with depression, as well as increase hippocampus volume.

Take it outside

Exercising in nature can further improve mental well-being. Rumination is a negative pattern of repetitive thinking and dwelling on things. It is associated with greater chances for mental illness but can be reduced with a walk through a natural environment. And people who spent at least two hours in nature over the course of a week reported higher well-being compared to those who had no contact with nature.

There are a number of reasons why nature is good for us. Trees are known to give off compounds called phytoncides, which have been associated with multiple health benefits. In addition, levels of cortisol (the stress hormone) are reduced with as little as 20 minutes spent in a park.

Parks Canada recognized the benefits of exercising in nature by partnering with a health organization to allow doctors to prescribe Adult Parks Canada Discovery Passes to patients to enable them to spend time outdoors. With these passes, patients can access Canada’s national parks, national historic sites, and national marine conservation areas. This follows similar programs

Maintaining a healthy liver is crucial to our overall well-being. The liver, which is the second largest organ in the body, performs several functions such as removing toxins, blood purification, and protein synthesis. A healthy liver is essential for our body to function correctly. Therefore, it is essential to adopt a liver-friendly diet and lifestyle.

Certain dietary choices can positively or negatively impact liver health. Consuming a diet high in processed foods, refined sugars, and saturated fats can lead to the accumulation of fat in the liver, which can cause non-alcoholic fatty liver disease (NAFLD). Conversely, eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help protect against liver damage.

Dr Rahul Dubbaka, a Consultant Gastroenterologist at CARE Hospitals Banjara Hills Hyderabad, says, "Certain dietary choices can positively or negatively impact liver health. Consuming a diet high in processed foods, refined sugars, and saturated fats can lead to the accumulation of fat in the liver, which can cause non-alcoholic fatty liver disease (NAFLD). Conversely, eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help protect against liver damage."

Here are some of the foods that are good for liver health and those that may do more harm than good:

Foods to Eat for a Healthy Liver

Omega-3 Rich Foods
Omega-3 rich foods such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds can help reduce inflammation in the liver and improve liver function.

Wheatgrass
Wheatgrass contains chlorophyll, which can help detoxify the liver and promote its health.

Green Vegetables
Green vegetables, such as spinach, kale, and broccoli, contain high amounts of antioxidants, which can help reduce inflammation and protect against liver damage.

Sunflower Seeds
Sunflower seeds are a good source of vitamin E, which can help protect against liver damage.

Turmeric
Turmeric contains curcumin, which has anti-inflammatory properties and can help protect against liver damage.

Foods to Avoid for a Healthy Liver

Processed Foods
Processed foods are high in unhealthy fats, salt, and sugar, which can lead to the accumulation of fat in the liver and cause liver damage.

Alcohol
Excessive alcohol consumption can cause liver damage, and hence, avoiding or limiting alcohol intake is crucial for its health.

Refined Sugars
Refined sugars are found in baked goods, candy, and sweetened beverages, and consuming them can lead to liver damage.

Saturated Fats
Saturated fats are found in fatty meats, full-fat dairy products, and fried foods, and consuming them in excess can lead to liver damage.

Salt
Excess salt consumption can lead to liver damage, and hence, it is essential to limit salt intake.

Tips to Keep Your Liver Healthy

Apart from consuming a liver-friendly diet, here are some tips that can help keep your liver healthy:

Eat a Healthy, Well-Balanced Diet
A healthy, well-balanced diet is essential for liver health. Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help protect against liver damage.

Limit Fat, Sugar, and Salt
Limiting the consumption of unhealthy fats, refined sugars, and excess salt can help protect against liver damage.

Exercise Regularly
Regular exercise can help improve liver function and promote its health.

Limit Alcohol Intake
Excessive alcohol consumption can cause liver damage, and hence, avoiding or limiting alcohol intake is crucial for its health.

Maintain a Healthy Body Weight
Maintaining a healthy body weight

Emotional Abuse in Children is a serious issue that affects millions of children worldwide, and it can take many forms. While most people think of physical or sexual abuse when they think of child maltreatment, a recent study in Australia found that emotional abuse is just as widespread and can cause similar harm to children.

Emotional abuse is a pattern of parent or caregiver behavior that communicates to the child that they are worthless, unloved, unwanted, or that their only value is in meeting someone else's needs. It can include verbal hostility, rejection, or denying emotional responsiveness, and it often occurs repeatedly over a period of years.

The Australian Child Maltreatment Study found that 30.9% of Australians experienced emotional abuse during their childhood, with rates among young people aged 16-24 even higher at 34.6%. Women are more likely to experience emotional abuse than men, and there are higher rates of emotional abuse among gender-diverse people.

The impact of emotional abuse is significant. Adults who experienced emotional abuse in childhood are 1.9 times more likely to have a major depressive disorder, 2.1 times more likely to have a generalized anxiety disorder, and 2.0 times more likely to have post-traumatic stress disorder than Australians who were not maltreated in childhood. They are also 2.1 times more likely to have self-harmed and 2.3 times more likely to have attempted suicide in the past year. Emotional abuse is also linked to obesity, binge drinking, and cannabis dependence.

Given the prevalence and impact of emotional abuse, it is crucial to take action to reduce it. A comprehensive approach is required, starting with broad policy change and encompassing a range of strategies including parenting interventions, mental health interventions, and population education approaches.

Evidence-based parenting supports should be widely available and easily accessible to prevent and treat emotional abuse. These programs should aim to enhance positive, loving parent-child relationships, teach non-abusive parenting strategies, combat negative attributions, and enhance parental confidence. Such programs teach parents why children behave as they do and provide practical strategies for communicating with children and showing affection, encouraging positive behavior, and using clear, calm limit-setting and discipline to manage problem behavior.

Population studies of parenting interventions have demonstrated reductions in rates of physical abuse across whole communities, indicating that even parents who do not actively attend parenting programs benefit from their availability. Since these focus on strengthening parent-child relationships and reducing known parental risk factors, it is likely that they would also reduce rates of emotional abuse.

Prevention and early intervention programs could be delivered through pre-schools and schools, while more intensive support for high-needs families could be offered through maternal and family health services, allied health professionals, and mental health specialists. Parenting support must be embedded within broader social and policy changes designed to support families, including those focused on reducing financial strain and food insecurity, and those that aim to increase access to high-quality childcare, education, and health and mental health services.

In addition to policy changes and parenting interventions, public health campaigns using mass and social media could be used to reduce emotional abuse. Such campaigns could raise awareness about the signs and impacts of emotional abuse and provide tips and resources for parents and caregivers to prevent it. For example, a campaign similar to the Slip Slop Slap campaign that resulted in reductions in melanoma rates could be used to promote positive parenting practices.

In conclusion, emotional abuse is a serious and overlooked form of child maltreatment that requires urgent attention. It is associated with similar harms as sexual abuse, and adults who experienced emotional abuse in childhood are more likely to have mental health issues and engage in harmful behaviors. To reduce emotional abuse, a comprehensive approach is required, including broad policy change, evidence-based parenting supports, and population education approaches. All children deserve to be raised in loving,