Tag Archives: Health

Mental Illness and Awareness

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“An overwhelming majority (90%) of people in the United States think the country is experiencing a mental health crisis,” according to a new survey from CNN in partnership with the Kaiser Family Foundation (KFF).

According to the CNN and Kaiser Family Foundation (KFF) poll, about half of adults say they have had a severe mental health crisis in their family, including in-person treatment for family members who were a threat to themselves or others, or family members who engaged in self-harming behaviors.

More than 1 in 5 adults describe their own mental health as only “fair” or “poor,” including extra-large shares of adults under the age of 30, adults who identify as LGBT and those with an annual income of less than $40,000.

A third of all adults said they felt anxious always or often over the course of the past year, including more than half of LGBT adults and those under 30. About 1 in 5 adults said they were often or always depressed or lonely over the past year, too.

Major sources of stress for a third or more of adults include personal finances and current and political events. About 1 in 4 adults also identified personal relationships and work, respectively, as major sources of stress.

Each year millions of Americans face the reality of living with a mental illness. And, each year it’s important to fight the stigma, provide support, educate the ourselves and the public, and advocate for policies that support people with mental illness and their families.

It’s imperative to understand that mental health illness and conditions do not discriminate based on socioeconomic status, race, color, gender or identity. Anyone can experience the challenges of mental illness regardless of their background.

However, socioeconomic status, background and identity can make access to mental health treatment much more difficult. Each year millions of Americans face the reality of living with a mental health condition and not receiving adequate treatment or care.

Know The Warning Signs

Distinguishing “normal” behaviors from possible signs of a mental illness isn’t always easy. There’s no simple test to label one’s actions and thoughts as mental illness, typical behavior or the result of a physical ailment, according to National Alliance on Mental Illness (NAMI).

Each illness has its own symptoms according to NAMI, but common signs of mental illness in adults and adolescents can include the following:

  • Excessive worrying or fear
  • Feeling excessively sad or low
  • Confused thinking or problems concentrating and learning
  • Extreme mood changes,including uncontrollable “highs” or feelings of euphoria
  • Prolongedorstrongfeelingsofirritability or anger
  • Avoiding friends and social activities
  • Difficulties understanding or relating to other people
  • Changes in sleeping habits or feeling tired and low energy
  • Changes in eating habits such as increased hunger or lack of appetite
  • Changes in sex drive
  • Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality)
  • Inability to perceive changes in one’s own feelings, behavior or personality (“lack of insight” or anosognosia)
  • Over use of substances like alcohol or drugs
  • Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”)
  • Thinking about suicide
  • Inability to carry out daily activities or handle daily problems and stress An intense fear of weight gain or concern with appearance

Mental health conditions can also begin to develop in young children, according to NAMI. Because they’re still learning how to identify and talk about thoughts and emotions, children’s most obvious symptoms are behavioral. Symptoms in children may include the following:

  • Changes in school performance
  • Excessive worry or anxiety; for instance, fighting to avoid bed or school
  • Hyperactive behavior
  • Frequent nightmares
  • Frequent disobedience or aggression
  • Frequent temper tantrums

It’s vitally important to promote awareness regarding the mental health challenges facing Americans. Here are a few facts (Source: NAMI):

  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 20 U.S. adults experience serious mental illness each year
  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • Annual prevalence of mental illness among U.S. adults, by demographic group:
    • Non-Hispanic Asian: 13.9%
    • Non-Hispanic white: 22.6%
    • Non-Hispanic Black or African American: 17.3%
    • Non-Hispanic American Indian or Alaska Native: 18.7%
    • Non-Hispanic mixed/multiracial: 35.8%
    • Non-Hispanic Native Hawaiian or Other Pacific Islander: 16.6%
    • Hispanic or Latino: 18.4%
    • Lesbian, Gay or Bisexual: 47.4%
  • Annual prevalence among U.S. adults, by condition:
    • Major Depressive Episode: 8.4% (21 million people)
    • Schizophrenia: <1% (estimated 1.5 million people)
    • Bipolar Disorder: 2.8% (estimated 7 million people)
    • Anxiety Disorders: 19.1% (estimated 48 million people)
    • Posttraumatic Stress Disorder: 3.6% (estimated 9 million people)
    • Obsessive Compulsive Disorder: 1.2% (estimated 3 million people)
    • Borderline Personality Disorder: 1.4% (estimated 3.5 million people)
    • 46.2% of U.S. adults with mental illness received treatment in 2020
    • 64.5% of U.S. adults with serious mental illness received treatment in 2020

Getting Help

When mental illness is present, the potential for crisis is never far from mind. Crisis episodes related to mental illness can feel incredibly overwhelming. There’s the initial shock, followed by a flood of questions — the most prominent of which is: “What can we do?”

Like any other health crisis, it’s important to address a mental health emergency quickly and effectively. With mental health conditions, crises can be difficult to predict because, often, there are no warning signs. Crises can occur even when treatment plans have been followed and mental health professionals are involved. Unfortunately, unpredictability is the nature of mental illness.

There are a variety of treatment options available for people with mental illness and the best combination of treatment and other services will be different for each person. Recommendations are made by health care professionals based on the type of illness, the severity of symptoms and the availability of services. Treatment decisions should be made by the individual in collaboration with the treatment team and their family when possible.

If the situation is life-threatening, call 911 and ask for someone with mental health experience to respond.

References:

  1. https://nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month
  2. https://nami.org/NAMI/media/NAMI-Media/PDFs/2022-SPAM-Partner-Guide.pdf
  3. https://www.cnn.com/2022/10/05/health/cnn-kff-mental-health-poll-wellness/index.html

6 Common Causes of Recessions

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“A soft landing is impossible. The economy is going to go into a recession fast. You’re going to see the economy just screech to a halt. That’s what the Fed needs to do to get inflation down.” ~ Mike Novogratz, Galaxy Digital CEO

The causes of recessions can vary greatly, according to the FinTech company Sofi. Generally speaking, recessions happen when something causes a loss of confidence among businesses and consumers. The recession that occurred in 2020 could be considered an outlier, as it was mainly sparked by an external global health event rather than internal economic causes.

The mechanics behind a typical recession work like this: consumers lose confidence and stop spending, driving down demand for goods and services. As a result, the economy shifts from growth to contraction. This can, in turn, lead to job losses, a slowdown in borrowing, and a continued decline in consumer spending.

According to SoFi, here are some common causes of recessions:

1. High Interest Rates

High interest rates make borrowing money more expensive, limiting the amount of money available to spend and invest. In the past, the Federal Reserve has raised interest rates to protect the value of the dollar or prevent the economy from overheating, which has, at times, resulted in a recession.

For example, the 1970s saw a period of stagnant growth and inflation that came to be known as “stagflation.” To fight it, the Fed raised interest rates throughout the decade, which created the recessions between 1980 and 1982.

2. Falling Housing Prices

If housing demand falls, so does the value of people’s homes. Homeowners may no longer be able to tap their house’s equity. As a result, homeowners may have less money in their pockets to spend, reducing consumption in the economy.

3. Stock Market Crash

A stock market crash occurs when a stock market index drops severely. If it falls by at least 20%, it enters what is known as a “bear market.” Stock market crashes can result in a recession since individual investors’ net worth declines, causing them to reduce spending because of a negative wealth effect. It can also cut into confidence among businesses, causing them to spend and hire less.

As stock prices drop, businesses may also face less access to capital and may produce less. They may have to lay off workers, whose ability to spend is curtailed. As this pattern continues, the economy may contract into recession.

4. Reduction in Real Wages

Real wages describe how much income an individual makes when adjusted for inflation. In other words, it represents how far consumer income can go in terms of the goods and services it can purchase.

When real wages shrink, a recession can begin. Consumers can lose confidence when they realize their income isn’t keeping up with inflation, leading to less spending and economic slowdown.

5. Bursting Bubbles

Asset bubbles are to blame for some of the most significant recessions in U.S. history, including the stock market bubble in the 1920s, the tech bubble in the 1990s, and the housing bubble in the 2000s.

An asset bubble occurs when the price of an asset, such as stock, bonds, commodities, and real estate, quickly rises without actual value in the asset to justify the rise.

As prices rise, new investors jump in, hoping to take advantage of the rapidly growing market. Yet, when the bubble bursts — for example, if demand runs out — the market can collapse, eventually leading to recession.

6. Deflation

Deflation is a widespread drop in prices, which an oversupply of goods and services can cause. This oversupply can result in consumers and businesses saving money rather than spending it. This is because consumers and businesses would rather wait to purchase goods and services that may be lower in price in the future. As demand falls and people spend less, a recession can follow due to the contraction in consumption and economic activity.

How Do Recessions Affect You?

Businesses may have fewer customers when the economy begins to slow down because consumers have less real income to spend. So they institute layoffs as a cost-cutting measure, which means unemployment rates rise.

As more people lose their jobs, they have less to spend on discretionary items, which means fewer sales and lower revenue for businesses. Individuals who can keep their jobs may choose to save their money rather than spend it, leading to less revenue for businesses.

Investors may see the value of their portfolios shrink if a recession triggers stock market volatility. Homeowners may also see a decline in their home’s equity if home values drop because of a recession.

When consumer spending declines, corporate earnings start to shrink. If a business doesn’t have enough resources to weather the storm, it may have to file for bankruptcy.

Governments and central banks will often do what they can to head off recession through monetary or fiscal stimulus to boost employment and spending. “It’s hard to not underestimate the huge impact that the response to COVID-19 had on all assets. We pumped so much liquidity into the markets it was crazy, we had never seen anything like it. We were throwing trillions of dollars around like matchsticks,” said Mike Novogratz, Galaxy Digital CEO.

Central banks, like the Federal Reserve, can provide monetary policy stimulus. The Fed can lower interest rates, which reduces the cost of borrowing. As more people borrow, there’s more money in circulation and more incentive to spend and invest.

Source: https://www.sofi.com/learn/content/what-is-a-recession/

Highly Processed Foods Can Result in Premature Deaths

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A growing body of evidence suggests that consuming too much highly processed food — items like hot dogs, chips, soda and ice cream — can have consequences beyond obesity and high cholesterol.

Foods that are “ultra-processed” contain more artificial ingredients than those that just have added salt, sugar or oil. These foods are ready-to-consume products that are made up entirely or mostly from substances extracted from food (oils, fats, sugar, proteins), derived from food constituents (hydrogenated fats, modified starches), or synthesized, based on organic materials (dyes, flavorings, flavor enhancers and other additives used to alter the food’s sensory properties).

Source: Bing.com images

They usually have very few whole ingredients and contain flavorings, colorings or other additives. Instant noodles, frozen pizza and store-bought cookies typically fall within this category.

In the U.S., ultra-processed food makes up around 57% of daily calories, on average. Based on that, Eduardo Nilson, a nutrition researcher at the University of São Paulo and the study’s lead author, believes the U.S. could expect more premature deaths associated with food.

Many previous “ultra-processed” studies have linked ultra-processed food to other negative health outcomes, including a higher risk for diabetes, cognitive decline, heart disease and cancer. An August study found that people in Italy who consumed ultra-processed food in large quantities had a higher overall risk of death.

Maura Walker, an assistant professor of nutrition at Boston University who wasn’t involved in the research, cautioned that this study did not show that ultra-processed food consumption directly caused premature death — only that there was an association. But the connection makes sense, she said.

Ultra-processed foods can often be identified by their long list of ingredients, many of which you wouldn’t normally find in your own kitchen and are often difficult to pronounce.

But not everything in this category is harmful, according to Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. For example, whole grain bread and whole grain breakfast cereals are sometimes considered ultra-processed, but they are also sources of dietary fiber, which can lower the risk of heart disease or cancer.

For that reason, Willett said, it’s important to focus on avoiding particular foods that are significantly associated with a risk of premature death.

The results from this study highlight the damage to health that is arising based on the observed trend in Brazil of replacing traditional meals, based on natural or minimally processed foods, with ultra-processed foods. These results also support the recommendation of avoiding the consumption of these kinds of foods.

References:

  1. https://www.ajpmonline.org/article/S0749-3797(22)00429-9/fulltext
  2. https://www.nbcnews.com/health/health-news/highly-processed-food-linked-early-death-study-rcna55455
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4544452/

Daylight Saving Time

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Daylight Saving Time ended at 2 a.m. on Sunday, November 6, 2022. Don’t forget to reset your clocks and watches.

Daylight Saving Time has its roots in train schedules, but it was put into practice in Europe and the United States to save fuel and to reduce electricity usage during World War I by extending daylight hours, according to the US Department of Transportation’s Bureau of Transportation Statistics.

On the first Sunday of November, at 2 a.m., clocks in most of the United States and many other countries turn back an hour and stay there for nearly four months on what is called standard time, writes CNN’s Katia Hetter. On the second Sunday of March, at 2 a.m., clocks move forward one hour back to Daylight Saving Time.

For about eight months of the year, much of the US and dozens of other countries follow Daylight Saving Time. And for the remaining four months, they follow standard time.

There’s a move in Congress to make Daylight Saving Time permanent in the U.S.

Don’t forget to reset your alarm clock.

“Fall back; Spring forward.”

Sources:

  1. https://www.cnn.com/2022/11/05/health/daylight-saving-time-explainer-wellness
  2. https://www.cnn.com/2022/03/15/us/daylight-saving-time-history-trnd

Exercises for People Over 50

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Physical activity is key to staying healthy as you age.

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of moderate aerobic activity of exercise—like brisk walking or cycling —each week.

Adults also need resistance training, muscle-strengthening activity—like lifting weights or doing push-ups—at least 2 days each week.

Walking: You can walk virtually anywhere, anytime, and at any age. No matter where you are fitness-wise, you can almost always take a few steps. You can do it alone or with a friend, inside, outside, with music, to a video, in a park, or in your yard. The health benefits of walking are limitless.

Core: Your core muscles, or abdominals, are the muscles around your stomach. Strong abdominals play an important role in good posture, respiratory function, and low back health.

Yoga: If you prefer something more meditative, or you’d like to increase your flexibility, balance, and focus with yoga or tai chi.

Strengthening:  Done with fitness equipment, household items, or your body weight. It’s recommended that you perform strengthening exercises at least twice per week and that you target the large muscle groups each time. Always be careful when doing strengthening exercises and monitor your technique to prevent injury. You can also try wall push-ups, bodyweight squats, or hamstring curls with just your bodyweight to build strength.

Sports: Pick your favorite one to do alone or with your partner. Tennis, golf, cycling, running … you name it. Anything that uses your full body and gets your heart pumping will be beneficial.

References:

  1. https://www.myhealth.va.gov/ss20161101-five-exercises-for-people-over-50
  2. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

The Wisdom of Steve Jobs

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“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” ~ Steve Jobs

“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.” ~ Steve Jobs

“Being the richest man in the cemetery doesn’t matter to me. Going to bed at night saying we’ve done something wonderful… that’s what matters to me.” ~ Steve Jobs

Finally…

“The people who are crazy enough to think they can change the world are the ones who do.” ~ Steve Jobs

“When you grow up you tend to get told that the world is the way it is and your life is just to live your life inside the world. Try not to bash into the walls too much. Try to have a nice family life, have fun, save a little money. That’s a very limited life. Life can be much broader once you discover one simple fact: Everything around you that you call life was made up by people that were no smarter than you. And you can change it, you can influence it… Once you learn that, you’ll never be the same again.” ~ Steve Jobs

References:

  1. https://blog.hubspot.com/sales/steve-jobs-quotes

Inflammation…“Set Afire”

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The word “inflammation” traces back to the Latin for “set afire.”

Chronic inflammation plays an important role in the development of many diseases. Mounting evidence suggests that inflammation is a common underlying cause of major degenerative diseases. The four leading diseases — coronary artery disease, diabetes, cancer, and Alzheimer’s — may all be enabled by inflammation.

In some conditions, like rheumatoid arthritis, you feel heat, pain, redness, and swelling. But in other cases — like heart disease, Alzheimer’s, and diabetes — it’s not so obvious. If you didn’t go looking for it with tests, you wouldn’t even know it’s there.

Inflammation actually is good in the short run. It’s part of your immune system’s natural response to heal an injury or fight an infection.

But in the long-term, if inflammation becomes a long-lasting habit in your body, that can be bad for you. Long-term, or “chronic,” inflammation is seen in many diseases and detrimental metabolic conditions.

Inflammation can lead to heart attack

Inflamed arteries are common among people with heart disease. Some researchers think that when fats build up in the walls of the heart’s coronary arteries, the body fires back with inflammatory chemicals, since it sees this as an “injury” to the heart. That could trigger a blood clot that causes a heart attack or stroke.

Inflammation is connected to diabetes

Inflammation and type 2 diabetes are linked. Doctors don’t know yet if it causes the disease. Some experts say obesity triggers the inflammation, which makes it harder for the body to use insulin.

Inflammation is tied to Alzheimer’s

Chronic brain inflammation is often seen in people with this type of dementia. Scientists don’t yet understand exactly how that works, but inflammation may play an active role in the disease. Experts are studying whether anti-inflammatory medicine will curb Alzheimer’s. So far, the results are mixed.

Regarding Rheumatoid Arthritis does damage

Regarding Rheumatoid arthritis, the immune system attacks your body’s joints, causing inflammation that can harm them — and even the heart. Symptoms include pain, stiffness, and red, warm, swollen joints.

Vitamins, minerals and foods to combat inflammation response

  1. Vitamin A – it boost your immune system and guards against infectious diseases, thus reducing inflammation.
  2. Bromelain – in pineapple, this powerful enzyme fights inflammation and boosts your immune system
  3. Capsaicin – in chili peppers, it stops a group of proteins that control your body’s response to inflammation.
  4. Curcumin – found in turmeric, it is known for its natural antioxidant and anti-inflammatory properties. Studies show curcumin helps with certain conditions, including arthritis, inflammatory bowel disease, and fatty liver disease.
  5. SAM-e – It might sound like the name of a friendly robot, but it’s short for a natural compound in your body. Studies show it might control inflammation and may work as well as mainstream treatments for osteoarthritis.
  6. Upgrade Your Diet – Refined carbohydrates, red meats, and fried foods raise inflammation in your body. Instead, you should consume inflammation-fighting fruits, vegetables, nuts, beans, and fish.

Finally, get enough sleep, since when you don’t get the sleep you need, your body may kick inflammation up a notch. Your nightly sleep goal should be 7-9 hours every night. Aim for both quality and quantity.

References:

  1. https://www.health.harvard.edu/staying-healthy/inflammation-a-unifying-theory-of-disease
  2. https://www.webmd.com/women/ss/slideshow-what-is-inflammationhttps://www.webmd.com/women/ss/slideshow-what-is-inflammation
  3. https://www.webmd.com/vitamins-and-supplements/ss/vitamins-supplements-fight-inflammation

Feeling Good and Well-Being

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Feeling good means that your body and mind are working at their peak level, and you have a general sense of well-being.

To feel good day after day, according to David Rakel, MD, director of the integrative medicine program at the University of Wisconsin, means that your body and mind are working at their peak level, and you have a general sense of physical, mental and emotional well-being. Dr. Rakel suggests:

Practicing Mindfulness: Stay focused on the present moment.

When you stop, look around and be mindful of the present moment, this life is pretty amazing.

“If we can learn to recognize the clutter that our mind is in and learn to be more mindful of the present moment, that can be a tremendous asset to our overall sense of well-being,” Rakel says. The “clutter” that can make you feel bad includes regret about the past and worry that bad things might happen to you.

A practice called mindfulness can help you reduce the clutter by keeping your focus on the present moment.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

To be more mindful, try to:

  • Take in the colors, sounds, and smells that surround you at any given time.
  • Pay attention to your breath moving in and out of your body for a few moments.
  • Let worrisome thoughts flow out of your mind when they pop up, rather than giving them attention and dwelling on them.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.

Essentially, mindfulness lights up parts of our brains that aren’t normally activated when we’re mindlessly running on autopilot.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Jon Kabat-Zinn, creator of the research-backed stress-reduction program Mindfulness-Based Stress Reduction (MBSR).

Practice staying positive.

The definition of being positive is having hope and confidence in one’s ability to handle what’s tough, along with remembering that nothing is all negative all the time, states Angela L., editor for A-Lifestyle.com.

Shifting perspective can help you live a happier, more fulfilling life.

Being positive starts with changing your perspective on how you see things. The same event can happen to two people, and one views it as a positive and one views it as a negative. So try to see the good side of the things and people around you; it can help you stay free of anxiety and depression, Rakel says.

Research says that we have powerful capabilities to choose positive ways and emotions of thinking. Our emotions change our body at the cellular level. Rather than trying to get rid of negative feelings, we can choose to respond to them differently. To live a happier life, it’s essential to learn how to highlight the positive thinking and improve your outlook on life.

If you believe something is negative, then it probably will be (and vice versa). Challenge that negativity by embracing the mindset of a fixer and a doer. If there’s a will, there’s a way! That’s truly how to stay positive.

You can’t control what happens to you, but one things you can control are your perspective and how you respond. It’s up to you to look for the right side in everything and react most positively.

Make a spiritual .

As long as your happiness depends on things that are impermanent, such as new luxury vehicles or new homes, you will always be disappointed and unhappy over the long-term.

If you want to achieve long-lasting peace and serenity, then your spiritual practice must become a way of life.

Rakel defines this spiritual practice as spending time on “that which gives your life meaning and purpose.”This could be your spiritual beliefs, enjoying nature, or sharing moments with loved ones. “If we get up in the morning excited about something that gives us meaning and self-purpose, our bodies do all they can to heal,” Rakel says.

In short, your happiness must depend on something that is constant and consistent. One thing in your lives that is constant is the present moment, and this is at the core of spiritual practice.

Be around people.

Having good interpersonal relationships and a good support network of family, friends, coworkers, and other people who care about you can help you stay healthier, feel less stressed, and even live a longer life. Spend time with these people regularly, and work to keep your relationships with them strong.

References:

  1. https://www.webmd.com/balance/features/more-energy
  2. https://www.mindful.org/meditation/mindfulness-getting-started/
  3. https://thriveglobal.com/stories/12-simple-ways-to-stay-positive-and-happy/

CBD at a Glance

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CBD is short for cannabidiol (pronounced kan-a-bih-die-ole).

CBD is one of hundreds of chemical compounds found in cannabis plants. One large group of these compounds is known as cannabinoids. Scientists have identified more than 100 cannabinoids, including CBD.

Besides CBD, another compound found in cannabis is THC, short for tetrahydrocannabinol. THC is “pscychoactive,” meaning it produces a high, a feeling of euphoria. CBD does not have this property.

There is a lot of confusion and misinformation floating around on the internet about CBD, and cannabis in general. People observe claims on the internet that cannabis and cannabinoids being cure-alls for everything from Alzheimer’s to warts,

Studies and anecdotal experience suggest a variety of possible health benefits from cannabinoids such as CBD and THC—for example, easing chronic pain and anxiety—but researchers are still learning exactly which compound produces which effects, and what the risks are.

But, it’s important to point out that it might not even be CBD that’s responsible for therapeutic effects, writes Dr. Mallory Loflin, a research scientist with VA and assistant professor of psychiatry at the University of California, San Diego. It could very well be one of its metabolites [substances that are created when a compound is broken down in the body]. It’s also very likely that a lot of those other compounds in the cannabis plant have therapeutic benefit. However, it’s equally likely that a lot of them also interact with and suppress the effects of CBD, as well. The problem is that most of those other compounds have not been categorized in a systematic way, and there is very little known about their bioavailability, metabolism, actions, and effects.

The terms hemp and marijuana are associated with CBD, and there is much confusion as to their precise definitions. What’s important to know is that varieties of the cannabis plant that would be considered marijuana contain far more THC than do varieties that are grown as hemp. According to the 2018 Farm Bill, hemp that is grown legally in the U.S. can contain no more than 0.3 percent of THC.

CBD products can be derived from either “marijuana” or “hemp” varieties of cannabis—or they can be made synthetically in a lab. CBD can be used in various forms, such as oils, sprays, creams, gummies, and capsules.

Although CBD does not produce a high, until recently it was considered a Schedule 1 drug—in all its forms—and was subject to tight regulation. The 2018 Farm Bill loosened restrictions on CBD derived directly from hemp, as part of the bill’s legalizing of commercial production of hemp.

Currently, there are no hemp-derived CBD products that meet FDA criteria for research. The synthetic version being used in the VA trial and other forms of CBD being used in research are still classified as Schedule 1 drugs. As such, approvals for the research must be obtained from several agencies, including the Drug Enforcement Administration and the FDA.

References:

  1. https://www.research.va.gov/currents/0219-San-Diego-VA-study-testing-cannabidiol.cfm

Do-It-Yourself Tests to Monitor Your Health

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Five Do-It-Yourself Tests to Monitor Your Health as You Get Older

There are several simple exercises you can do at home, like standing on one leg, measuring the distance you can walk and standing up from sitting, to monitor and assess your health and well-being, according to The Wall Street Journal. 

Here are five exercises you can do at home that doctors and experts on aging recommend for monitoring your health. But, it’s important to emphasize, none of the simple exercises are a substitute for regular medical care and professional health assessments.

One-legged standing test

The average person under the age of 70 should be able to stand on one leg for 10 seconds at a time, says Claudio Gil Soares de Araújo, a sports and exercise physician in Rio de Janeiro.

A recent study published in the British Journal of Sports Medicine, which found that the ability of middle-aged and older adults to stand barefoot on one leg for 10 seconds was associated with higher rates of survival years later. Researchers used an adjusted model that accounted for factors including age, sex, body-mass index and comorbidities. 

Try it at home while brushing your teeth, but make sure you have a nearby wall or person to hold on to if you start to wobble. Keep your arms and elbows extended naturally by your side, and place the front foot of the lifted leg on the back of your opposite calf. If you can’t maintain a static stance for 10 seconds, you should consider consulting a physical therapist or doctor about your fitness level.

Sit-to-stand test

The sit-to-stand test involves sitting in an armless chair and timing how long it takes you to stand up and sit back down.

Sit in a chair with your arms crossed over your chest, then stand up while keeping them crossed, and sit back down five times.

The average person in their 60s should be able to complete this sequence in 11.4 seconds, a person in their 70s should be able to complete it in 12.6 seconds and a person in their 80s should be able to complete it in 14.8 seconds, says Natasha Bhuyan, a Phoenix-based primary-care physician and regional medical director at membership-based primary-care practice One Medical. The times come from an analysis of studies that have looked at the sit-to-stand test, she says.

The sit-to-stand test measures balance, which is an important indicator of long-term health and a predictor of falls, says Dr. Bhuyan. The test also evaluates strength in the lower extremities. If you don’t perform well, talk with your primary-care doctor.

Push-up test

The number of push-ups you can do may provide useful feedback about your musculoskeletal health. A 2019 study published in the Journal of the American Medical Association found that among men with an average age of 40, participants able to complete fewer than 10 push-ups (without long pauses) were at a significantly higher risk of cardiovascular disease than those on the upper end of the spectrum of endurance, who could do more than 40.

For men in their 50s and 60s who can’t do more than 10, he says, the results should be a red flag. “It’s probably confirmation of what you already believed, which is that you might be neglecting strength and resistance training,” says Nathan LeBrasseur, director of the Mayo Clinic’s Robert and Arlene Kogod Center on Aging.

Six-minute walk test

In this test, measure how far you can power walk (not run, not stroll) in six minutes. If you don’t get farther than 350 meters, or about 1,150 feet, that could indicate other health issues, according to physicians.

The exercise helps measure endurance and fitness, which can provide clues to your cardiovascular and lung health. 

There is no perfect age to start this test, says Dr. Bhuyan. Doctors often perform it with patients as people transition to Medicare coverage at age 65, she says, if they have concerns about mobility issues. (In a clinical setting, the test is often performed in a long hallway.) 

You can try doing it yourself earlier. Some people may want to start in their 50s, Dr. Bhuyan notes, especially if they are experiencing shortness of breath while walking.  

Another version of the test is to visit a 400-meter track and time yourself to see how long it takes you to power walk one lap. A time longer than six minutes and 40 seconds would be “of significant concern” for a person in their 50s, says Dr. LeBrasseur.

If the distance is challenging to complete, or if you are seeing a significant increase in the time it takes you to complete the same distance year-over-year, consult your doctor.

Cognitive test

Cognitive health in midlife is an important predictor of health later on, neurologists say. It’s a good idea to get a baseline measurement around age 65 or earlier if you have a family history of cognitive decline or are noticing yourself forgetting something that used to be a no-brainer, such as paying bills.

The Self-Administered Gerocognitive Exam (SAGE) is an at-home, 10 minute to 15 minute screening test that can help detect early signs of cognitive, memory or thinking impairments, says neurologist Douglas Scharre, who developed the exam. It includes memory recall questions and simple math problems.

A digital version of the exam automatically calculates your score at the end. Users must pay for the digital version. For people who prefer the free, printable version, Dr. Scharre recommends taking the results to your primary-care doctor for scoring and interpretation.

If further evaluation is recommended, your doctor might suggest you take a test called the Mini-Cog. The test is administered by a professional, says Sonja Rosen, chief of geriatric medicine at Cedars-Sinai.

  1. Alex Janin, Five Do-It-Yourself Tests to Monitor Your Health as You Get Older, The Wall Street Journal, July 21, 2022. https://www.wsj.com/articles/five-do-it-yourself-tests-to-monitor-your-health-as-you-age-11658364889
  2. https://wexnermedical.osu.edu/brain-spine-neuro/memory-disorders/sage