Ink and Risk: What You Should Know Before Getting a Tattoo
Tattoos have become an increasingly common form of self-expression, with surveys showing that 30% to 44% of American adults have at least one. Women are even more likely than men to embrace ink as art. Using a needle, tattoo artists deposit ink into the dermis—the second layer of the skin—where it stays permanently.
But while tattoos can be meaningful and beautiful, they also carry potential health risks.
Each puncture damages the skin and opens the door to possible allergic reactions, infections, or overgrowths like keloids. There’s also the danger of transmitting serious diseases—tetanus, hepatitis B and C, and HIV—especially if sterile practices aren’t followed. Tattoo ink can even interfere with MRI scans.
What’s more concerning is what we don’t yet fully understand. In the U.S., the FDA only evaluates tattoo inks for topical use—not for injection under the skin. Studies in Canada and the EU are now examining links between tattoo ink and cancer. Several cancerous lesions have been observed within tattooed skin, raising the question: could the ink be to blame?
Toxic ingredients found in some inks include:
Metals like mercury, cadmium, chromium, and nickel (common in non-organic inks)
Acrylics and synthetic pigments for color retention
Plant or carbon-based pigments (organic inks), which fade faster but may be safer
The FDA doesn’t actively monitor or restrict tattoo ink ingredients—unlike Canada and the EU, where certain toxic or carcinogenic components are banned. Alarmingly, a recent U.S. study revealed that 83% of tattoo inks had significant labeling inaccuracies.
Here’s the real concern: ink particles don’t stay put. Over time, they break down and migrate to the lymph nodes. Studies have linked larger tattoos and higher ink exposure with increased risks of lymphoma and other cancers.
Even laser removal doesn’t fully eliminate the ink—it simply redistributes particles, often to the lymphatic system.
And sun exposure? That fresh ink on the beach could fade faster, sending those broken-down particles deeper into your body.
While large-scale studies are still underway, the existing data urges caution. Unlike smoking or alcohol, you can’t “quit” a tattoo. Once the ink is in your system, it’s there to stay.
Self-expression matters. Just make sure your choice is as safe and informed as it is personal.
Hashtags:
#TattooRisks, #SkinHealth, #InkedAndInformed, #TattooSafety, #CarcinogenAwareness, #FDAOversight, #HealthLiteracy, #LymphNodeHealth, #SelfExpressionSafety, #ToxicInk, #MRIAndTattoos, #DrVeitaBland, #CancerPrevention, #BodyArtAwareness, #ThinkBeforeYouInk
Storm-Ready: A Smart Guide to Hurricane Preparedness
An ounce of prevention is worth a pound of cure—especially during hurricane season. Now is the time to plan and protect what matters most: your family, your health, and your peace of mind.
Start by downloading the FEMA app from the Apple or Google Play Store. It offers real-time, reliable weather alerts, evacuation routes, shelter locations, and emergency prep guides. It even includes screen readers and audio features to support individuals with disabilities.
Hurricanes won’t wait. Your evacuation plan should be ready now. Know your route. Designate a family meet-up location. Plan transportation for elderly or disabled loved ones.
Build a well-stocked emergency kit. Include:
First-aid supplies (bandages, antiseptics, gloves)
Prescription meds (3–7 day supply)
Toiletries, baby care items
Flashlights, batteries, chargers, a portable radio
Extra clothes, blankets, and pet essentials
Don’t forget food and water for everyone—including your pets. Aim for a 3–7 day supply of shelf-stable items. Rotate periodically to keep them fresh.
Keep your vehicle fueled and ready. Store important documents (birth certificates, insurance info, medical records) in waterproof folders or digitize them for secure access.
With climate change driving more severe and frequent weather events, preparation is no longer optional—it’s essential. The time to plan is now.
Hashtags:
#HurricanePrep, #StormReady, #EmergencyPlanning, #FEMATips, #FamilySafety, #DisasterPreparedness, #ClimateResilience, #PetSafety, #MedicalReady, #WeatherAware, #EnvironmentalAwareness, #SurvivalKit, #HealthInTheStorm, #CommunityPreparedness, #DrVeitaBlan
The Power of the Sunshine Vitamin: Why Vitamin D Is Essential for More Than Just Bones
We’ve all heard that vitamin D is good for strong bones. And we know that calcium plays a key role too. But here’s the catch: without enough vitamin D, calcium can’t be properly absorbed and used by the body. That’s why those milk cartons proudly advertise their calcium and vitamin D content.
But bone health is just the beginning of what vitamin D does.
One major problem is that vitamin D deficiency is widespread. About 42% of Americans are deficient—but the disparities are stark. A staggering 82% of African Americans and 63% of Hispanics are affected. Why?
Vitamin D is primarily absorbed through the skin from sunlight. But with more time spent indoors, greater use of sunscreen and protective clothing, and the fact that melanin-rich (darker) skin absorbs less vitamin D from sunlight, many are left without enough.
There are two dietary forms:
Vitamin D2 from plants (like mushrooms)
Vitamin D3 from animal sources (like fish, egg yolks, or fortified foods)
D3 is typically more effective in raising blood levels.
Today, vitamin D’s role in gut health is gaining attention. It supports healthy gut microbes and helps reduce inflammation. Low levels have been linked to higher risks of diverticulitis, colon cancer, and IBS (irritable bowel syndrome). Conversely, higher vitamin D levels are associated with better outcomes in colon cancer cases.
The takeaway?
Have your vitamin D level checked.
Consider safe sun exposure (outside peak hours of 10AM–4PM).
Talk to your healthcare provider about taking supplements—most people benefit from 2000 IU of vitamin D3 daily.
Your bones, gut, and entire body will thank you.
Hashtags:
#VitaminD, #SunshineVitamin, #BoneHealth, #GutHealth, #ColonCancerPrevention, #IBSAwareness, #HealthEquity, #BlackHealthMatters, #LatinoHealth, #NutritionalWellness, #VitaminDDeficiency, #HealthyLiving, #SunSmart, #SupplementWisely, #DrVeitaBland
The Hidden Intelligence of Your Breath: How Breathing Reveals More Than You Think
One of the most essential—and often overlooked—acts you perform every moment of every day is breathing. You don’t have to think about it. You don’t even have to ask for it. Your body simply breathes for you.
This life-sustaining process is controlled by a remarkable area in the brain known as the pre-Bötzinger complex—a specialized group of neurons that function like a pacemaker for your lungs, quietly triggering your breath about 12 times per minute.
What was once seen as a basic, involuntary act is now proving to be incredibly insightful. Groundbreaking research shows that your breathing pattern is as unique as your fingerprint. Advanced technology can now use this pattern to identify an individual—even two years after the data was first captured.
More fascinating is what your breath reveals about your state of mind. A larger person takes in more air than a smaller person, but that’s just the beginning. Breathing patterns change depending on emotional and cognitive states. People experiencing depression tend to breathe faster. Those with anxiety exhibit subtle pauses in their breath. Individuals on the autism spectrum have distinctive breathing interruptions.
These insights offer the promise of non-invasive diagnostics—your breath, without your conscious control, might soon be used to detect mood, cognition, or neurological states with surprising accuracy.
It begs the question: were yogis, monks, and meditation practitioners always onto something profound? Breathwork, long promoted for its calming and healing properties, is now receiving the scientific validation it deserves.
As research continues, one thing becomes clear—breathing is not just a biological necessity; it’s a window into the brain, the body, and the soul.
#BreathScience, #NeuroHealth, #PreBotzingerComplex, #MentalHealthMatters, #BreathingPatterns, #MindBodyConnection, #MeditationBenefits, #AutismAwareness, #AnxietyRelief, #DepressionDetection, #NonInvasiveDiagnostics, #BiometricBreathing, #BreathAsMedicine, #HealingThroughBreath, #DrVeitaBland
The Heat is On! How to Stay Safe, Cool, and Hydrated This Summer
So often, when we think of warm weather, our minds dance with visions of fun — sun on our faces, running around outside, and simply relaxing. But once the heat index climbs too high, the joy of summer can quickly become dangerous.
When your body can’t cool itself properly, serious health problems even death can occur. Infants, young children, pregnant women, older adults, and those with chronic conditions like asthma or heart disease are particularly at risk.
Watch for signs of overheating: dizziness, nausea, weakness, headaches, shortness of breath, excessive sweating, and muscle cramps. If these appear, act fast: take a cool shower, get to a shaded area, hydrate and seek medical care if nausea or vomiting persist.
How to avoid heat-related illness:
Hydrate every 30 minutes while outside — even if you’re not thirsty.
Water is best. Avoid sugar, salt, caffeine, and alcohol.
Monitor your urine color: clear or light yellow means you’re likely well-hydrated.
Know your meds. Some may need to be adjusted in extreme heat.
Avoid outdoor activity from 10 AM to 4 PM.
Use air conditioning or fans, and keep curtains drawn during peak sun hours.
Wear light-colored, loose-fitting, breathable clothing.
Check in on vulnerable loved ones.
And don’t forget your pets — they need water and shade too!
With awareness and a little planning, you can enjoy the summer sun safely and confidently.
#SummerSafety, #BeatTheHeat, #HydrationMatters, #HeatHealth, #WellnessTips, #StayCool, #HotWeatherCare, #ElderCare, #PetSafety, #FamilyHealth, #SunSmart, #OutdoorAwareness, #KnowTheSigns, #HealthySummer, #DrVeitaBland
Heart Disease and Brest Implants
One of the most common cosmetic surgeries performed each year is the augmentation of the breast. Cleveland Clinic states that over 300,000 procedures are performed in the United States each year. That is not a number to sneeze at.
Most procedures are done to enlarge the breast. Others are done as reconstructive surgeries after the loss of the breast from injury or from breast cancer. Still others may be performed to correct congenital issues.
People seek this surgery for various reasons. Some to feel more confident, others to look better in their clothes, or just to put cancer behind them.
Breast implants can be saline filled or silicon gel. They are both considered medical devices.
When looking at the silicon device. They are filled with a silicone gel. They are and can come in different textures and in different shapes and sizes They feel more like natural beast tissue than do the saline. Saline may be filled after insertion so the incision may be smaller. They both have the risk of rupture but with the modern silicone, there may be a little less of a rupture risk than with the saline device.
Their average lifespan is 15 to 20 years. The recommendation though is that maintenance exams be done to pick up any rupture. With the saline a rupture will be readily noticed due to the loss of volume and shape. With the silicon devices there can be silent leaks. Here the device will still maintain the shape, feel, and size of the breast. Rupture rates start to increase around 6 to 8 years after implantation. This review of them noted thar 15% of the implants rupture by the 10-year mark.
Cardiovascular disease is the leading killer of women in this country. Over 32 million women have cardiovascular disease. The studies show 1 in 5 women have cardiovascular disease.
Most people are familiar with echo technology. Women undergo it to see how the baby is progressing during pregnancy. An echocardiogram in a non-invasive manner of investigating heart disease.
When women with implants had these test done there was a significant increase in the number of positive results as compared to women who did not have implants present. This resulted in an increased number of cardiac catheterizations with negative results.
The implants interfered with accurate diagnosis when echocardiography was used to look for heart disease.
It seems that women who have breast implants should be well aware that the interpretation of the testing maybe affected and thus they maybe subjected to more invasive cardiac procedures. FYI.
Scroll at Your Own Risk: The Surprising Health Risk of Smartphone Use on the Toilet
In today’s world of nonstop convenience and “always on” connectivity, smartphone usage knows no bounds. It’s not uncommon to overhear phone conversations in restaurants, waiting rooms, or even public restrooms. But new research shows that where—and how long—you use your smartphone may have unexpected consequences.
A recent study from the Digestive Disease Department at Beth Israel Deaconess Medical Center in Boston examined smartphone use during a common but private activity: using the toilet.
The results were eye-opening:
66% of participants admitted to using their smartphone while on the toilet.
93% of those did so at least once or twice a week.
Over 55% reported they use their smartphones most of the time while using the restroom.
Top activities included:
Reading the news (54.3%)
Scrolling social media (44.4%)
Emailing and texting (30.5%)
This behavior wasn’t just about passing time. The data revealed that smartphone users stayed on the toilet significantly longer—over 6 minutes for nearly 37.3%, compared to just 7.1% of non-users. Notably, 35% of those users admitted their phones kept them there longer.
The health impact? After adjusting for other factors like fiber intake, body weight, and physical activity, researchers found a 46% increased risk of hemorrhoids in smartphone users—confirmed during screening colonoscopies.
As the study authors put it: prolonged engagement with smartphones while on the toilet “may be associated with an increased prevalence of hemorrhoids.”
So, maybe it’s time to draw some digital boundaries—even in the bathroom. Because if you’re not careful, Preparation H might be just a scroll away.
#SmartphoneEtiquette, #DigitalWellness, #BathroomHabits, #HealthRisks, #HemorrhoidAwareness, #PublicHealth, #TechAndHealth, #HealthyHabits, #ScrollResponsibly, #PrepHAlert
“Save Your Brain, Save Your Heart: The Power of Blood Pressure Control”
One of the most feared illnesses is the loss of cognitive function—dementia. Watching a loved one slowly fade before your eyes is emotionally devastating. Even worse is witnessing them realize they are losing the ability to care for themselves—or not realizing it at all. It shakes families to the core.
The emotional and financial toll of dementia is staggering—for both families and nations.
A recent study out of China sought to answer a powerful question: Could controlling blood pressure reduce the risk of cognitive decline and dementia?
Most people associate high blood pressure (hypertension) with heart attacks and strokes. And yes, managing blood pressure lowers those risks. But what many don’t realize is that hypertension also contributes to cognitive decline, often through a series of small, silent strokes that accumulate over time.
The Study:
Researchers divided participants into two groups:
Routine care group: Received minimal medication (1.5 meds on average), dietary advice, and basic education.
Intensive treatment group: Received the same education but also enough medication to lower their blood pressure more aggressively—keeping systolic (top number) below 130 and diastolic (bottom number) below 80, with an average of 3 medications.
The Results:
The findings were monumental. In just four years, the aggressively treated group showed significantly less cognitive decline and lower rates of dementia. Simply put, better blood pressure control preserved brain function.
What This Means:
Start early. Treat high blood pressure aggressively and consistently. Doing so could be a game changer—not only for your heart but also for your brain.
Recommendation: Keep your blood pressure below 130/80. Talk to your doctor. Ask about options. Get proactive.
Because saving your brain may start with saving your pressure.
"The Hidden Fire: How Inflammation Fuels Heart Disease"
Heart disease remains the leading cause of death for everyone—regardless of gender, race, or ethnicity. For a while, progress was being made. But since around 2012, the tide has turned. One major suspect? Inflammation.
What is Inflammation?
Inflammation is the body's natural response to harmful stimuli—like pathogens, damaged cells, or irritants. It begins as a protective mechanism, essential to healing. But when inflammation becomes chronic, it turns from friend to foe.
Chronic inflammation silently contributes to the buildup of plaque in arteries, narrowing them and increasing the risk of blood clots and heart attacks. Alarmingly, these changes are now being detected in people as young as their twenties.
What’s Causing It?
The culprits are often lifestyle-related. Diets high in saturated fats, sugar, and processed foods inflame the body. So does obesity, smoking, and chronic stress. Even mental health issues—like anxiety, depression, and PTSD—are now known to heighten inflammation and heart disease risk.
And don’t overlook sleep. Poor sleep hygiene leads to elevated inflammation. Try to prioritize good sleep habits: a dark, cool room, screen-free time before bed, and consistent sleep schedules.
What Can You Do?
Start by making intentional lifestyle changes:
Choose whole, heart-healthy foods over processed meals.
Incorporate stress-reducing practices into your routine.
Prioritize mental health and sleep.
Ask your healthcare provider about inflammation tests like HS-CRP or IL-6.
Medications may help, but they can't replace the power of your daily choices.
Because in the end, you are what you eat, how you sleep, and how you live. Live with intention—and protect your heart.
Biohacking: Is Longevity Only for the Wealthy?
Biohackers are the rage as they use medicine originally intended for another purpose to extend their life spans. The famous medications such as Ozempic and Mounjaro, that are used to control diabetes have also been found to improve heart health , inflammation in the body, and renal health in addition to losing weight. The biohackers are also using these medications to extend their life spans.
Some of the more famous biohackers have developed companies based on adding one particular supplement to your diet or adding an activity to your lifestyle to increase the lifespan of an individual. Acquiring these supplements, medications and processes can be more than expensive.
So, is extending your life span through biohacking only for the rich? Well not necessarily.
In a recent study researchers looked at whether adding multivitamins to the diet of people would make any difference to their longevity?
They used epigenetic clocks, which is a biochemical test that can be used to measure age. The tests are based upon modifications that happen with gene expression. There are several of these clocks in use in the biohacker’s world.
Previous studies looking a multivitamin usage had shown a decrease in cataracts and in invasive cancer in those that took them. The studies have also shown a slowing in age related memory loss and cognitive decline in those taking multivitamins daily. With this information in hand the next question was did taking multivitamins slow down the aging process?
Well in the study using biological clocks, 5 different ones were used, and they did find that in this study with the average age of 70, over the course of two years there was indeed a slowing of the aging process by 10-20%.
Let it be said that eating a diet that is of good quality naturally, a diet that is rich in multivitamins and nutrients is always the best.
This again points out how important your diet is to health. Few people though eat the wide range of fruits and vegetables need to achieve this so as a safety net, one may want to make sure they are taking a good quality multivitamin daily. It certainly will not harm most of you and could result in some living longer.
Morning Optimism: Is Everything Really Better After a Night’s Sleep?
For those of us who watched the Super Bowl, the night might have felt long—especially depending on which team we were rooting for. As the game ended, some of us may have found ourselves saying, “Everything will be better in the morning.” But is that just a comforting phrase, or do we truly believe that things improve after a night’s rest?
For those of us who watched the Super Bowl, the night might have felt long—especially depending on which team we were rooting for. As the game ended, some of us may have found ourselves saying, “Everything will be better in the morning.” But is that just a comforting phrase, or do we truly believe that things improve after a night’s rest?
Researchers decided to explore this question. Do people genuinely feel that things are better in the morning? And if so, is there a scientific reason behind this optimism? A large-scale study conducted at University College London examined the mental well-being of over 49,000 individuals to determine whether people’s outlooks actually improve after sleep.
The study assessed participants' mental health by examining factors such as depression, anxiety, happiness, life satisfaction, and loneliness. Participants answered questions like:
“In the past week, how happy did you feel?”
“How satisfied have you been with your life?”
“To what extent do you feel that the things you do in life are worthwhile?”
The findings revealed a distinct pattern: People generally felt their best in the morning, with their mood declining by midnight, when they felt their worst. Additionally, mood trends varied by season, with people feeling better overall during the summer months.
Interestingly, the study also found that emotions fluctuated more on weekends but remained steadier during the workweek. Mondays and Fridays were reported as the happiest days, followed closely by Tuesdays. However, Sundays were associated with lower levels of happiness. Notably, loneliness remained constant throughout the week.
One possible explanation for this trend lies in cortisol, a hormone that plays a key role in stress response, blood sugar regulation, inflammation reduction, and immune function. Cortisol levels peak shortly after waking and are at their lowest around bedtime. Researchers speculate that this morning surge may contribute to the optimism many people feel upon waking.
The study also considered additional factors such as age, overall health, and employment status. While more research is needed to fully understand these patterns, the findings suggest that, for most people, things do seem better in the morning.
That is—unless your team lost the Super Bowl.
"Prehabilitation: Building Strength Before the Surgery"
If you've ever undergone orthopedic surgery or any major procedure, you likely know the importance of rehabilitation. Physical therapists—often called "angels in disguise"—help patients regain their strength and mobility post-surgery, earning heartfelt praise from those who’ve experienced their care.
But what if you could get a head start on recovery? Enter prehabilitation, the concept of preparing your body and mind before surgery to enhance outcomes. Recent studies highlight its transformative benefits, especially for individuals undergoing joint replacement surgeries.
Why Prehabilitation Works:
1️. Strengthens Muscles: Building muscle strength in advance prepares your body to better support new joints. Research shows patients who prehabilitate experience less pain, fewer complications, faster recovery, and shorter hospital stays.
2️. Boosts Nutrition: As we age, protein intake and muscle mass often decline, which can hinder recovery. Prehabilitation focuses on improving nutrition, particularly protein consumption, to optimize muscle health before surgery.
3️. Supports Mental Health: Surgery-related anxiety is common. Prehabilitation includes techniques like relaxation, meditation, and stress management to ensure emotional readiness, which contributes significantly to the healing process.
A Path to Recovery Success:
If surgery is on your horizon, talk to your healthcare provider about prehabilitation. Incorporating physical strength training, nutritional planning, and mental wellness into your preparation can transform your recovery journey, making it smoother and less painful.
By investing in these steps beforehand, you’ll be on the road to a healthier, pain-free future—ready to embrace life with renewed strength and confidence.
You Are What You Eat: The Surprising Link Between Diet and Cognitive Health
As we continue our journey of intentional health, the phrase “You are what you eat” rings truer than ever. The impact of our food choices goes far beyond physical health—it profoundly affects our cognitive well-being.
A recent long-term study led by Dr. Dong Wang at Brigham and Women’s Hospital reveals a compelling connection between diet and brain health. The research, spanning over four decades and involving 133,771 participants, examined the effects of processed red meats like bacon, hot dogs, and bologna on cognition and dementia risk.
Key Findings:
1️.Consuming more than two servings per week of processed red meats was linked to a 13% higher risk of dementia.
2️. Swapping processed red meat for healthier alternatives significantly reduced dementia risk:
Fish: 28% lower risk
Nuts and legumes: 19% lower risk
Chicken: 16% lower risk
Interestingly, while unprocessed red meats like steak and hamburgers did not show a strong link to dementia, frequent consumption was associated with declines in memory, executive function, and attention.
What Does This Mean for You?
To support brain health, consider:
Reducing processed red meat in your diet.
Incorporating nutrient-rich alternatives like fish, nuts, and chicken.
Being mindful of your gut health, as the gut microbiome plays a pivotal role in metabolizing red meat and may contribute to these effects.
This study underscores the importance of thoughtful eating choices.
Protect your brain—one meal at a time.
Rethinking Alcohol: A Surgeon General’s Call for Awareness
Dr. Vivek Murthy has been a voice of truth and comfort during his tenure as the nation’s Surgeon General, serving as the top medical officer in the United States. As his time in office draws to a close, he has once again offered the nation much-needed but perhaps unwelcome information. Just as his thoughtful statements on loneliness and children’s internet use resonated widely, his latest message on alcohol consumption is equally insightful and timely.
Most people understand that tobacco is a carcinogen and that smoking adversely affects health. Tobacco products have carried warning labels for decades. However, fewer people realize that even so-called "acceptable" levels of alcohol consumption—such as two drinks a day for men or one drink a day for women—can also harm their health.
Inside the body, alcohol breaks down into acetaldehyde, a compound that binds to cellular DNA, causing damage. This can lead to uncontrolled cell growth, resulting in malignant or cancerous tumors. Furthermore, alcohol generates oxidative stress, which increases inflammation, another factor that damages DNA. Inflammation, as many experts agree, is a driving force behind numerous illnesses.
Emerging and ongoing research underscores the dangers of alcohol consumption. Each year in the U.S., alcohol contributes to 20,000 cancer-related deaths and 100,000 new cancer diagnoses. It is the third leading preventable cause of cancer, following tobacco use and obesity.
Cancers linked to alcohol include breast, mouth, liver, colon, esophagus, rectum, and pharynx. Alarmingly, the World Health Organization (WHO) has declared that no amount of alcohol consumption is safe.
Scientists are also revisiting past studies that suggested moderate wine consumption could benefit heart health. They are now questioning the validity of those conclusions, particularly considering evidence linking alcohol to atrial fibrillation, a heart arrhythmia.
As the festive holiday season, with its often-heavy alcohol consumption, comes to an end, this may be an opportune moment for reflection. Many individuals consider adopting “dry” or alcohol-free months, and with this new understanding of alcohol’s risks, such efforts may feel even more worthwhile.
For those seeking help to reduce their alcohol intake, numerous national resources are available and accessible 24/7:
Alcoholics Anonymous (AA): Offers peer support and local meetings for individuals seeking sobriety. Find a meeting near you or attend online at www.aa.org.
SMART Recovery: Provides science-based self-help programs and online tools to overcome addiction. Visit www.smartrecovery.org for resources and meeting schedules.
Substance Abuse and Mental Health Services Administration (SAMHSA): A national helpline offering free and confidential support, treatment referrals, and information in English and Spanish. Call 1-800-662-HELP (4357) or visit www.samhsa.gov.
National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers extensive educational resources and tools to find treatment options. Learn more at www.niaaa.nih.gov.
Al-Anon: Provides support groups for friends and family members of those struggling with alcohol use disorder. Visit www.al-anon.org to find a meeting or access online support.
Shatterproof: A national nonprofit organization offering tools to navigate recovery and connect with local treatment providers. Visit www.shatterproof.org.
At the heart of Dr. Murthy’s message is a call to prioritize health. Evaluating the role of alcohol in your life and making adjustments, even small ones, could have profound benefits for your well-being.
Caring For Your Body in 2025 Embracing Intentionality and Non-Negotiables for Better Health
As the year ends, it’s a good time to reflect on your health and the progress you’ve made over the past 12 months. If things didn’t go as planned, don’t lament. Instead, focus on your goals and what you’re willing to do to achieve them in the coming year.
We are all works in progress. Our bodies are constantly changing and staying attuned to these changes is essential. While it may be tempting to wish you felt, looked, or acted as you did five or ten years ago, the reality is that aging is inevitable. Each moment brings you into a new phase of life and taking care of your body becomes even more critical.
As we welcome 2025, here are some essential steps to care for the body you inhabit:
1. Take Responsibility for Your Body
You may not be as tall, fit, or attractive as you’d like, but this is the body you’ve been given—and you can’t trade it in for a new model. Embrace its quirks and peculiarities and treat it with the care it deserves.
2. Know Your Numbers
Stay informed about your key health metrics, such as blood pressure, cholesterol, blood sugar levels, and kidney function. This is especially important if you have a family history of certain conditions. While genetics may load the gun, your lifestyle is what pulls the trigger.
3. Understand Your Family History
Knowing your family’s health history doesn’t mean you’re destined to inherit their ailments, but it equips you with the knowledge to make better choices. Remember, knowledge is power.
4. Prioritize Non-Negotiable Lifestyles
a. Sleep
Good sleep is foundational to longevity. Restorative sleep, which includes deep sleep and REM (dreaming) cycles, is when your body heals and your brain consolidates memories. Practicing good sleep hygiene—consistent bedtime, limiting screen time, and creating a comfortable sleep environment—is non-negotiable.
b. Nutrition
What you eat plays a significant role in your immediate and long-term health. Diets high in sugar, preservatives, and additives can be detrimental. The typical American diet—rich in white bread, pasta, rice, and other refined carbohydrates—can exacerbate conditions like diabetes, especially if you have a family history.
Aim for a diet of fresh or frozen foods free from pesticides, preservatives, and additives. Cooking your meals allows you to control what you’re putting into your body. Avoid sugary sodas, juices, and artificial sweeteners—this is another non-negotiable.
c. Exercise
Incorporate at least 150 minutes of exercise into your weekly routine. Physical activity boosts your physical and mental health, making it an essential component of a healthy lifestyle.
d. Hydration
Drink plenty of water—but avoid water from plastic bottles to reduce exposure to harmful chemicals.
5. Embrace Intentionality
Taking care of your health requires effort and intentionality. Stepping away from convenience foods, preparing your own meals, and building healthy routines may take time, but the rewards are immense.
As we step into 2025, let’s commit to making health a priority. By embracing these non-negotiables, you can set the foundation for a healthier, happier year ahead.
Understanding Hair Loss: Causes, Effects, Proper Care
Hair loss is a common condition, affecting more than 80 million Americans. Known medically as **alopecia**, it has various causes and can impact both men and women alike. Understanding the nature and history of hair loss is crucial for identifying its cause and seeking appropriate treatment.
Key Questions to Consider
The Nature of Hair Loss
- Was the hair loss abrupt or gradual?
- Is the scalp involved? Have there been changes such as dryness, itching, or flaking?
Medications and Trauma
- Have you started any new medications, supplements, or treatments?
- Was there any physical trauma to the scalp, such as tight braiding, hair pulling (whether traumatic or self-inflicted), or injuries?
Medical Conditions and Nutrition
- Has there been a recent diagnosis or suspicion of a medical condition such as thyroid disease or autoimmune disorders?
- Are there nutritional issues or sudden weight changes (either gain or loss)?
Family and Emotional History
- Is there a family history of hair loss, particularly among men or women as they age?
- What was your emotional state before the hair loss started? Could stress or emotional trauma have been a factor?
The Emotional Impact of Hair Loss
Hair loss is not merely a physical condition; it can have profound emotional consequences. Individuals experiencing moderate to severe hair loss often suffer from:
- Increased **anxiety** and **depression**, which can impact work performance and daily functioning.
- Reduced **quality of life**, as hair loss can diminish self-esteem and overall enjoyment of life.
Acknowledging the emotional toll is not a weakness—it is an essential step toward healing and self-care. Hair loss can be deeply distressing, and seeking support is a sign of strength.
The Importance of Early Intervention
If you notice hair loss, consult your healthcare provider promptly. Pay attention to the **sequence of events** and any accompanying changes to your scalp or overall health, as discussed earlier. Early diagnosis can make a significant difference.
Be Cautious of “Miracle Cures”
While the internet is full of products claiming to regrow hair—such as oils, potions, and gadgets—it’s essential to be cautious. Always ensure treatments are:
- Well-tested and scientifically supported.
- Recommended by a trusted healthcare provider to avoid harm to your hair, health, and finances.
Final Thoughts
Hair loss is a serious event that deserves attention, both medically and emotionally. If you are experiencing hair loss:
- Acknowledge its impact on your emotional well-being.
- Seek appropriate care from a healthcare professional.
- Practice kindness toward yourself—this journey requires patience and self-compassion.
By addressing hair loss with proper treatment and support, you can improve both your physical health and emotional well-being. Remember, caring for yourself is a sign of strength.
Understanding Ageism: Breaking the Barriers
What is Ageism?
Ageism refers to prejudice or discrimination based on a person’s age. It manifests in various aspects of life, particularly in employment, where older individuals may be overlooked for advancement or denied opportunities altogether. However, the impact of ageism extends far beyond the workplace.
Ageism in Healthcare
A European study revealed that older adults were more likely to be denied life-sustaining treatments simply due to their age. Similarly, another study found that older adults were often excluded from clinical trials, even for conditions predominantly affecting their demographic.
Dr. Hannah Swift, PhD, from the University of Kent, notes that ageism operates on multiple levels. Categorizing individuals by age often leads to stereotypes, assumptions, and unrealistic expectations, which can create significant problems. For instance, healthcare providers may unintentionally use patronizing language or offer unnecessary assistance, assuming that an older patient is less capable cognitively or physically.
Dr. Ray Mannheim, PhD, emphasizes that older age is often incorrectly associated with declining health or frailty. In reality, older adults are an incredibly diverse group, with varying health conditions, activity levels, and abilities. These stereotypes can shape how providers interact with older patients, often assuming frailty or memory issues without basis. Importantly, being older does not automatically equate to illness or cognitive decline.
The Impact of Ageism
Studies show that age-based discrimination significantly impacts the physical, mental, and social well-being of older adults. Globally, ageism correlates with worse health outcomes, including:
• Reduced willingness to adopt lifestyle changes, increasing the risk of cardiovascular events.
• Higher rates of depression.
• A decreased sense of autonomy and well-being.
Ageism in healthcare can lead to overlooked treatment opportunities, worsening outcomes for older patients across all countries.
What Can Be Done?
As more healthcare providers receive training in geriatric medicine, many are beginning to see older adults as individuals with unique strengths and needs. Older adults, too, can play an active role in combatting ageism by advocating for themselves.
Tips for Older Adults to Advocate for Their Health
Be Proactive: Ensure your healthcare provider treats you as an individual, not just by your age. Discuss all aspects of your health and lifestyle.
Stay Up-to-Date: Continue routine screenings like mammograms, bone density tests, PSA levels, and colorectal exams. Ensure vaccinations are current, and monitor key metrics like cholesterol, glucose, and blood counts.
Demand Lifestyle Guidance: Advocate for lifestyle counseling and personalized advice to maintain physical and mental activity. Remember, it’s never too late to improve your health.
Challenge Stereotypes: Remind healthcare providers that most older adults do not suffer from cognitive decline and are capable of leading independent, fulfilling lives.
Focus on Whole Health: Emphasize that your illness, if any, is only one part of who you are, not your entire identity.
Down with Ageism!
Ageism has no place in modern healthcare or society. Older adults deserve equitable treatment, respect, and acknowledgment of their individuality and potential. Let’s strive to eliminate age-based assumptions and ensure everyone, regardless of age, receives the care and support they deserve.
Remember, age is not an obstacle. It’s a part of life—and life is always worth thriving for.
Medical Advice For Going Back To School
I know that most are still in the mist of the summer fun. Many are still on vacations, going to family reunions, visiting friends and family but alas this will come to an end.
Though I know to some the word I am getting to utter is a bad word, we must start to consider that within a month most kids around the country will be back in “SCHOOL.” There I said it.
As we consider returning to the old books, there are a few things we might want to look at.
During the summer months bedtimes get pushed back because most can sleep latter. Remember the number one determinant of longevity is sleep. So this is a prime time to start to pull up those bedtimes to ensure those little brains are getting adequate sleep so they can perform stellar during the school day.
Make sure those before school visits to the healthcare provider have been performed. Make sure that all immunizations are up to date.
Check on the medications that the little ones are taking. Do they need refills. This maybe particularly so for those that take medication for
attention deficit disorder . Many parents curtail those meds during non-school time, but they may be needed to ensure your child is able to perform at the top of their ability and control their behavior.
Consider those extra curriculum activities. What does your little one really enjoy, what will benefit them long term with learning how to manage their lives and dealing with others such as being on teams. Will they have time to sleep, will they have time to be a child. Is their being in that acclivity more for you(the parent) than the child. Take a critical look.
Now getting school supplies is important. Each little one wants to look good and have the necessary equipment to perform in school. There are give aways each year for this but be cognizant and considerate. There are many kids in need.
Make sure your little ones start the day off with good nutritious food. Their brain needs energy from real food. Be careful of processed foods. If a food has more than 3 ingredients it most likely is processed and should be suspect. The preservatives and additives may have long term effects on their bodies. Yes, food is expensive but the QUALITY of the food one eats is most important to longevity and success in life.
Consider the mental health of your little one. Everyone needs to be loved, made to feel special and know that someone has their back. Not all parents and caregivers know how to do this in a healthy way. How your little one is treated now will affect how they develop and even how they treat their own children. Trauma that parents experience before and with child have now been found to affect the lives of the children they bear. If you know you need help in the area of parenting skills get it.. There are many waiting and wanting to help.
Remember the little one did not ask to come here. Provide a drama free, healthy, happy life for them. Just as you would have wanted for yourself.
Dealing With A Bad Back
One of the most common complaints that people in general have is that of lower back pain. It affects people of all ages, weights, physical fitness levels and occupations. So many times a misstep or error in the mechanics of lifting can result in an injury to the back.
Many times people suffer from the injury and only if it is very annoying, painful, or recurrent do they seek medical attention. Unfortunately, though, for many that injury may be the start of many episodes and years of pain. Studies have shown that 7 out of 10 people who experience back pain will have another episode within a year.
If one is having pain it may be wise to seek medical care to make sure a serious problem is not the reason for the pain. Certainly, if any numbness occurs this should be checked out by your primary care provider or emergency room.
Researchers in Australia looked into this problem. Patients there with back pain were enrolled in the so-called Walk Back trial. Here half were enrolled in a six-month program that included physical therapist for six visits. These visits included
education about back pain and proper mechanics of lifting and caring for their back. They were also enrolled in a progressive walking program. Here they were expected to increase their ability to walk each week. The goal of the program was to work up to walking five days a week for 30 minutes by the end of the six-month program . The other participants in the study were not given this intensive care.
It was found that those in the educational and progressive walking program benefited greatly from the intervention. They had a marked decrease in their back pain and episodes of pack pain. It was felt that this intervention with education and modification in lifestyle was a cost-effective manner of decreasing the burden of back pain.
So, if you are one of those suffering from back pain, consider visiting your physical therapist for some education about the mechanic of your back and instruction in possibly how to lift objects and moving your body in space. Definitely though consider adding walking to your lifestyle.
Place yourself on a progressive plan of increasing your walking each week during a six-month period until you get up to walking 30 minutes, five days a week. Walking indoors or outdoors, this lifestyle modification is a winner on many fronts from strengthening your body, to losing weight, to improving your ability to deal with stress. What a great way to possibly save yourself and relieve that pain in the back.
Cut The Salt!
Salt has been used by humankind for hundreds of years as a preservative of food. With our present state of knowledge our need for the usage of salt as a preservative has decreased tremendously but our love for the taste that salt makes our food have has not changed.
We love to salt our food . Some people will not eat certain foods without that salt. Others will refuse to even taste their food without first salting it. It is a habit that has its consequences.
Worldwide we see that salt has a detrimental effect on the health of people. We see increased cardiovascular effects to those with increased salt intake in their daily diet.
The US Department of Agriculture recommends a total daily intake of 2300 mg of sodium a day for the average American, 14 year of age and older.
Studies have shown that most Americans are clocking in at 3400 mg of sodium a day. The majority of this comes from prepared foods. This means the sodium is already in the food. Sodium and salt are not the same thing. Sodium is a mineral and salt is composed mostly of sodium.
Studies have shown that only 10 percent of the salt comes from salt added. A Big Mac has 970 mg of sodium, a large serving of French fries has 350 mg of sodium and a typical can of Coke has 50 mg of sodium. If you add all of that together you have 1370 mg of sodium in that quick meal. That only leaves
930 mg of sodium for the rest of the day in order to keep your number at the 2300mg of sodium that is recommended per day.
So especially if one is eating a lot of prepared food there is a huge challenge in following the rules and staying healthy.
Ther is no question that the increase in the sodium in the diet is detrimental to your health. So how about lowering your sodium or salt intake by using salt substitutes? Now let us be honest . It will take a little time to get used to the lowered salt intake, but those taste buds will adjust, and you are worth it.
First let’s look at hot sauce. It has salt, vinegar, sugar, and other seasoning but can add that extra taste to your food with less sodium.
How about looking at potassium-based salts? It has that little taste that some will like. They will not work for those with kidney disease but for those who are potassium deficit, it is a good alternative.
Next think about adding lemon or lime juice. Just a quick squeeze can give that illusion of salt to the food in a healthy way. Herbs such as garlic or onion powder are sodium free and can add that zest to your food.
MSG or monosodium glutamate has 125 mg of sodium per on quarter teaspoon versus the 590 mg of sodium per one quarter teaspoon of table salt. Yes, this is the MSG that was in controversy a few years back. Its name has been cleared by the Food and Drug administration.
Lastly consider using more plant-based food that have not been altered or processed. These are healthier for you and look at the Mediterranean diet for inspiration. It is well known that these are heart healthy.
For those of you who want to use Sea salt, which has 560 mg of sodium for one quarter teaspoon or Himalayan salt that has 590 mg of sodium per one
quarter teaspoon, regular table salt has 590 mg of sodium per one quarter teaspoon and the table salt has iodine in it which is a needed mineral for the body. So, No Go, on the Sea salt and the Himalayan salt.
Yes, it will take effort to learn to enjoy your food without that added salt . It will take even more effort to pull yourself away from processed foods that carry the majority of the salt. I tell my patients that if a food has more than 3 ingredients , it probably is not good for you.
Yes, it does take time and effort to make sure you are eating well but what you put in your mouth is the only thing your body has to make you out of. Give your body the best you can, you deserve that.