Healthy Insights

CBT Techniques: A Comprehensive Guide Introduction Emotional wellbeing isn't about eliminating the natural fluctuations in our feelings, but rather developing effective strategies to navigate them. Cognitive Behavioral Therapy (CBT) offers evidence-based tools for recognizing, understanding, and regulating emotions in daily life. "Life rarely follows a straight line. Our emotional journeys naturally fluctuate, with peaks of joy and valleys of distress. The key to emotional wellbeing isn't eliminating these variations but developing strategies to navigate them effectively." Foundation: Understanding Your Emotional Landscape Normalizing Emotional Fluctuations Natural Variation: Experiencing both positive and negative emotions is a normal part of being human Realistic Goal: The aim isn't to eliminate negative emotions but to develop healthy responses to them Acceptance Approach: Acknowledging emotions without judgment is the first step toward managing them Cultivating Self-Awareness "The first step in managing emotions is acknowledging their presence without judgment," explains Dr. Puja Uppal... "Many people spend energy fighting against their feelings rather than working with them." Emotional Recognition: Learning to identify emotions as they arise Trigger Identification: Recognizing specific situations, thoughts, or behaviors that prompt emotional responses Physical Sensations: Becoming attuned to how emotions manifest in your body Core CBT Strategies for Emotional Regulation 1. Systematic Mood Tracking "One of the most effective CBT strategies is mood tracking. By documenting your emotional states throughout the day, you can begin identifying patterns and triggers that might otherwise go unnoticed." Implementation Steps: Record emotions experienced throughout the day Note thoughts associated with each emotional state Document activities or situations surrounding the emotion Review entries regularly to identify patterns 2. Challenging Unhelpful Thought Patterns "At the heart of CBT is the understanding that our thoughts significantly influence our feelings and behaviors. When we experience emotional distress, our thinking often becomes distorted." Common Cognitive Distortions: All-or-nothing thinking Catastrophizing Overgeneralizing Mind-reading Personalization Thought Challenging Questions: "Is this thought based on facts or assumptions? What evidence supports or contradicts it? How might someone else view this situation?" 3. Developing Reset Strategies When emotions become overwhelming, having pre-planned reset strategies is essential. Effective Reset Approaches: Grounding Exercises: Using the 5-4-3-2-1 technique (identify 5 things you can see, 4 things you can touch, etc.) Mindfulness Practices: Bringing awareness to the present moment without judgment Physical Movement: Using exercise or movement to shift emotional states Perspective Shifting: Asking "Will this matter in five years?" Important Note: Resetting is about restoring emotional balance, not forcing positive emotions. Building a Sustainable Practice The Power of Community Support "Perhaps the most important reminder is that you're not alone in these struggles...Sha...

Actionable Insights for PCOS Weight Management Main Theme: Managing Weight with PCOS—A Holistic Approach Polycystic Ovary Syndrome (PCOS) presents unique challenges, especially concerning weight management. This guide provides ten actionable insights to help individuals with PCOS achieve a balanced, healthier lifestyle. 1. Dietary Modifications: Building a Strong Foundation Prioritize Protein and Healthy Fats One of the first steps in managing PCOS-related weight issues is prioritizing protein in every meal. Protein helps stabilize blood sugar, improve satiety, and reduce the likelihood of insulin spikes. Consider adding sources such as lean meats, legumes, and eggs to your meals. Healthy fats, particularly omega-3s found in fatty fish (like salmon) and nuts, can combat inflammation commonly associated with PCOS. Practice Mindful Eating and Hydration Mindful eating can prevent overeating and improve digestion. By paying close attention to hunger and fullness cues, individuals with PCOS can avoid consuming excess calories. Additionally, staying hydrated can prevent the body from confusing thirst with hunger. Aim to drink plenty of water throughout the day. Control Portions and Limit Processed Foods Portion control is another essential element of a PCOS-friendly diet. Visual aids, such as using smaller plates, can help manage portion sizes and prevent overeating. Additionally, limiting processed foods is key. Processed foods often contain high levels of unhealthy additives, sugars, and refined carbs, which can exacerbate PCOS symptoms. Instead, focus on whole foods like fruits, vegetables, and whole grains. 2. Lifestyle Changes: Beyond the Plate Prioritize Sleep Sleep plays a critical role in managing PCOS symptoms. Aim for 7-9 hours of sleep each night to help regulate hormones, support metabolism, and manage weight. Establish a consistent sleep schedule and incorporate a relaxing bedtime routine to improve sleep quality. Manage Stress Stress has a direct impact on PCOS by increasing cortisol levels, which can lead to weight gain and worsen symptoms. Techniques such as meditation, deep breathing exercises, and yoga are effective ways to manage stress. These practices help balance hormones and promote overall well-being. 3. Exercise: A Key to PCOS Weight Management Combine Cardio and Strength Training Exercise is crucial for weight management in women with PCOS. A combination of cardio (e.g., walking, cycling, or swimming) and strength training helps improve insulin sensitivity, build muscle, and burn calories. Aim for at least 150 minutes of moderate aerobic activity per week, paired with strength exercises twice a week. 4. Regular Medical Supervision: Tailoring Your Approach Regular Health Check-ups PCOS is a complex condition that requires regular monitoring by healthcare professionals. Regular health check-ups allow for timely adjustments to treatment plans and early detection of related health conditions, such as diabetes or cardiovascular issues. Consult with your healthcare provider regularly to ensure you're on the right track. Important Considerations Personalization is Key These insights are not a one-size-fits-all solution. Every individual’s journey with PCOS is unique, so it's important to work with healthcare professionals to develop a plan that is both sustainable and effective for you personally. A Holistic Approach Successfully managing PCOS requires a holistic approach that combines dietary modifications, lifestyle changes, exercise, and regular medical supervision. By focusing on all these aspects, individuals with PCOS can significantly improve their symptoms and overall quality of life. Dr. Puja Uppal’s Advice: "Remember, these insights should be tail...

Fueling Your Body Right: Diet and Exercise for PCOS Lifestyle Modifications: Diet and Exercise Learning Objectives: Understand the importance of diet and exercise in managing PCOS. Learn about PCOS-friendly eating patterns. Discover effective exercise routines for PCOS management. Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, often leading to hormonal imbalances, weight gain, and metabolic challenges. However, effective management can start with simple lifestyle modifications—diet and exercise. These are the cornerstone treatments for PCOS, providing more than just weight management; they also help with hormonal regulation and insulin sensitivity. PCOS-Friendly Eating Patterns A low glycemic index (GI) diet has been particularly effective in managing PCOS symptoms. A low-GI diet includes foods that cause gradual increases in blood sugar, avoiding spikes that worsen insulin resistance. Examples of low-GI foods include whole grains, fruits, vegetables, and lean proteins. By focusing on these nutrient-dense foods, women with PCOS can help stabilize blood sugar levels, which in turn can reduce inflammation, improve ovulation, and promote overall health. Additionally, avoiding processed sugars and refined carbohydrates is critical for maintaining balanced insulin levels. Exercise Routines for PCOS Management When it comes to exercise, a balanced combination of aerobic and resistance training is ideal for PCOS management. Regular physical activity can reduce insulin resistance, improve cardiovascular health, and help regulate hormones. Aerobic exercises like walking, swimming, or cycling, combined with strength training routines like weightlifting or bodyweight exercises, have been shown to significantly alleviate PCOS symptoms. Even small changes, such as adding 15 minutes of moderate activity three times a week, can have substantial benefits. Expanded Insights Diet and exercise offer more than just physical improvements. These lifestyle modifications can help regulate hormones, reduce inflammation, improve insulin sensitivity, and boost mental well-being. For women with PCOS, even modest weight loss (5-10% of body weight) can lead to significant improvements in menstrual regularity and fertility. Rest and De-stress: The Unsung Heroes of PCOS Management Learning Objectives: Understand the impact of stress and poor sleep on PCOS symptoms. Learn effective stress management techniques. Develop good sleep hygiene practices. Stress and sleep are often overlooked when managing PCOS, but they play a critical role in hormone regulation. Chronic stress and poor sleep quality can exacerbate symptoms, leading to worsening insulin resistance and hormonal imbalances. The Impact of Stress on PCOS Stress increases cortisol levels, which can negatively impact insulin sensitivity and worsen PCOS symptoms. Mindfulness meditation, yoga, and regular physical activity can be excellent ways to manage stress. These practices not only help reduce cortisol but also improve overall mental health. Sleep Hygiene for Better PCOS Outcomes Good sleep hygiene is another essential factor. Women with PCOS often experience sleep disturbances, including sleep apnea. Establishing a consistent sleep schedule, avoiding screens before bedtime, and creating a relaxing environment can greatly improve sleep quality, leading to better hormonal balance. Expanded Insights The relationship between stress, sleep, and PCOS is complex and bidirectional. PCOS can cause both stress and sleep problems, which in turn worsen PCOS symptoms. By managing stress and improving sleep, women can break this cycle and experience better health outcomes. Suggested Interactive Elements: Intera...

10 Actionable Insights for Creating Healthy Habits Start Tiny: Begin with habits that take less than two minutes to complete. This makes it easier to start and builds momentum for larger changes. Use Habit Stacking: Attach new habits to existing routines. For example, do a brief stretching routine right after brushing your teeth in the morning. Design Your Environment: Make healthy choices easier by adjusting your surroundings. Keep healthy snacks visible and easily accessible, for instance. Implement the Two-Day Rule: Never skip your habit two days in a row. This allows for occasional slip-ups without derailing progress. Track Your Progress: Use a habit tracker or journal to monitor your consistency. This provides visual motivation and helps identify patterns. Practice Self-Compassion: Be kind to yourself when you miss a day. Treat it as a learning opportunity rather than a failure. Focus on Identity: Frame your habits in terms of identity (e.g., "I'm a person who exercises regularly") rather than just actions. Use Implementation Intentions: Create specific if-then plans for when and where you'll perform your habits. Celebrate Small Wins: Acknowledge and reward yourself for consistency in your habits, no matter how small. Conduct Regular Habit Audits: Periodically review your habits to ensure they still align with your goals and values, adjusting as necessary.

The Alarming Connection Between Sleep Apnea and Heart Disease Are you a young person who thinks that sleep apnea is an older person's disease? Oh, are you a young person who thinks that sleep apnea isn't a big deal? Well, think again on both counts. A new study shows that sleep apnea could be silently damaging your heart. We spoke to Doctor Pujol at the Health Standard, and this is what she had to say. Study Details Yeah, this is a big one. A groundbreaking study reveals a startling connection between sleep apnea and serious heart problems, even in young adults. That's right. Young adults, not just older folks with sleep apnea, are facing higher risks of high blood pressure, metabolic syndrome, and even angina. In fact, the risk of young persons developing any type of heart disease is more than three times higher. Symptoms and Early Detection You should know that undiagnosed sleep apnea isn't something to ignore. If you snore loudly, feel exhausted even after a full night's sleep. If you have any of these symptoms, it may be time to talk to your doctor. Early treatment can make a world of difference for your heart health. Sleep well and protect your heart for years to come. Conclusion Sleep apnea is not just an issue for older adults. Young people need to be aware of the risks and take steps to ensure their heart health is not compromised. Consult with a healthcare professional if you suspect you may have sleep apnea. If you liked this, please sign up for our personalized health newsletter. Written by doctors. Signup Here.

In this article, The Medical Experts @ The Health Standard, share their expert insights of the findings and provide Hawaii residents with evidence-based recommendations for protecting their health. Why This Matters to You A new study from Penn State University suggests that prunes may play a significant role in supporting bone health in postmenopausal women. This research is particularly relevant for women in Hawaii County, Hawaii, because maintaining strong bones can significantly impact quality of life and independence. What This Means for Your Health Incorporating prunes into your daily diet could help preserve bone density and strength, potentially reducing your risk of fractures and osteoporosis. This simple dietary change offers a natural, accessible way to support bone health, especially important for women experiencing age-related bone loss. While more long-term research is needed, this study provides encouraging evidence for the potential benefits of prune consumption on bone health. Doctors' Expert Insights and Actionable Steps to Protect Bone Health We approached our panel of health experts and they added some color to these findings. Dr. Puja Uppal, Family Medicine, commented: "Engage in weight-bearing exercises by incorporating activities like walking, dancing, or low-impact aerobics into your routine. These exercises stimulate bone formation and improve balance, reducing fall risk. And, you should know that a social mind is a healthy mind. So, while you're dancing your way to a healthy body, you're also working to improve your mental health." Regular bone health monitoring: Dr. Adriana Davis, DO, recommends: "Schedule your bone density scans, especially if you're over 65 or have risk factors for osteoporosis. Early detection is key to preventing fractures." Want more personalized health insights from top doctors? Subscribe to our free evidence-based health newsletter. Optimize calcium and vitamin D intake: Dr. Shelandra Bell, DO, also noted that "...while prunes are beneficial, they don't replace calcium and vitamin D or any other prescribed medicines that your doctor may have put you on. This is not the time to just stop taking those--please have a conversation with your doctor before you stop any prescribed medicines." Reduce fall risks at home: Dr. Lindsay, Boik-Price, an emergency room physician cautioned: "You should conduct a home safety assessment. Remove tripping hazards, improve lighting, and consider grab bars in bathrooms. Strong bones are crucial, but preventing falls is equally important." Key Findings Bone density preservation: The study found that daily prune consumption impacted factors related to fracture risk, particularly in the tibia (shin bone). Maintenance of bone strength: Women who consumed prunes maintained bone density and bone strength and preserved bone structure, especially in cortical bone. Potential fracture risk reduction: The research suggests that regular prune consumption could help reduce the risk of fracture in postmenopausal women. Study limitations: The researchers note that while these results are promising, longer-term studies, with larger populations, are needed to fully understand the effects of prune consumption on bone health. The Bottom Line Whil...

  Here's your Health minute. We're talking about gut health and diabetes.   So a new study is showing us something that your mom's already been telling you. Eat your fiber. If you eat fruits, veggies, whole grains, all that good stuff. New research is showing that these not only feed the healthy gut bacteria, but they ultimately have a beneficial effect of controlling your blood sugars.     So how can you make this work for you? Number one, you want to understand what your A1 C levels. Number two, you want to get a colon. Skippy. Make sure if you're 45 years and older you've had your colonoscopy exam. And the good news here is that most insurances will cover your preventative colonoscopy. So your take-home message for today is eat more fiber.   And this is going to help the bacteria in your gut. And this is going to help you reduce your risk of type two diabetes.

Health, wellness, and medical news for you. 00;00;01;16 - 00;00;22;11HSTKWell. Hello. Hello. Good morning to you. Let's take a walk around the body. I've got seven health stories for you written by and vetted by our team of physicians here at health stuff to know. We won't waste any time. Let's jump right into it. So here's story number one, Food Health. An article in The Guardian newspaper does a great job talking about the benefits of coffee. 00;00;22;11 - 00;00;45;01HSTKAnd we're going to link that article below. So, here's what you need to know. Dr. Neligh, researcher at the French Medical Institute, had this to say: Coffee has over 1000 compounds in it, and we're just starting to research and understand them. She talks about the fact that coffee increases alertness but also increases relaxation. For some people, coffee is a way to stay awake, whereas others need coffee to fall asleep. 00;00;45;08 - 00;01;07;29HSTKDr. Neligh is researching these confusing perspectives of coffee. She said that they have the evidence that coffee contains compounds that are good for the heart. Black coffee offers protection against diabetes. And coffee does not increase the risk to cancer. But of course, with all this good news, there has to be some common sense. And here's what Dr. Puja, publisher of Health Stuff to Know, had to say: 00;01;08;09 - 00;01;28;08Dr. Puja"Just remember, folks, with caffeine comes calories. Don't overdo coffee with too many sugars and heavy creams and try to keep coffee consumption below 400 milligrams of caffeine a day. That's going to be around four to five cups a day. Oh, something that I tell my patients with high anxiety is be extra careful with how much caffeine you drink." 00;01;28;23 - 00;01;32;04HSTKJust like mom has always said: Everything, but do it in moderation! 00;01;37;29 - 00;01;58;11HSTKAnd looking at story number two comes to us from the world of weight loss. So the evidence continues to mount that cutting calories and eating at the right time of the day leads to longer life, at least for mice. A new study published by the Harvard Hughes Medical Institute shows that calorie restriction when combined with time restrictive eating, actually boosts your life. 00;01;58;11 - 00;02;18;27HSTKYou live longer. So here's what you need to know. The study argues that the benefits of calorie restriction are most seen when you eat during your active hours. So for us humans, we're talking about when we're often about, that means in the middle of the day, maybe towards the evening, but we should restrict are eating during the late night sessions. 00;02;19;09 - 00;02;44;20HSTKThe benefits of eating during active hours included weight loss, improved glucose regulation, a lower blood pressure, and overall reduce inflammation in your body. That's all good stuff. All right. And our doctors take home message for this was that look, this is a study that was done in mice, not in humans. So we've got some work to do. Second, we're definitely learning more about our bodies metabolism and how it responds to eating at the right time. 00;02;45;08 - 00;03;13;06HSTKBut this is what we know for a fact. Eating during our down hours, eating late at night. Those have huge negative effects to our overall health Jumping from weight loss. Let's move on to diabetes health. Here's what you need to know for today. The FDA has approved a new medicine to treat type two diabetes Share this with anyone you know who's on type two diabetes medications. 00;03;13;07 - 00;03;28;18HSTKThe new drug is called her turns appetite. So the news is making the rounds because this medicine is going to be delivered by injection. And you only need to get it once a week. So we spoke to Dr. Publisher of Health Stuff to Know, and this is what she had to say. 0...

All right, let's begin our walk around the body. We're going to start with heart health. So a study was just published in the journal Circulation, and this study looked at over 1 million cases of people who had acute coronary syndrome aces. And this is what you need to know. Exposure to air pollution can weaken your cardiovascular system and even trigger heart attacks. 00;00;21;06 - 00;00;43;00Speaker 1So that's what the study found, that pollutants in the air can actually trigger heart attacks in you. The study found that air pollutants like carbon monoxide, and nitrogen dioxide. And by the way, this is stuff that's very common cigarettes. This stuff can lead to an immediate worsening of your heart's health. I spoke to Dr. Puja publisher of the newsletter Health Stuff to Know, and this is what she had to say. 00;00;43;11 - 00;00;55;02Speaker 2Hey, everybody, look, the bottom line here is that we need to start understanding that pollution is having a direct impact on our bodies. This is no longer just a theoretical discussion, you guys. We have the proof. 00;00;56;03 - 00;01;11;20Speaker 1And finally, guys, for some of you, you may actually have a bad heart or bad lung help. And there's nothing wrong with this. So our doctors recommend that you consider wearing masks on days where you have heavy pollution in the atmosphere. This is going to help reduce the harm to your lungs. All right. This is a fun one. This falls under mental health and this is what you need to know. Research is showing that we're spending a lot of time on our screens. I think we all know this, but new data is now showing that it's not about the time we spend online. It's actually about the time where we spend online. 00;01;35;17 - 00;01;57;02Speaker 1So they're hinting social media is bad for you. Time magazine said it best. And here's the quote. Experts can't agree on how much screen time is too much for adults. And the content you're consuming actually matters more than the overall time you spend on your phone. So this is basically the conversation about are we spending too much online? 00;01;57;02 - 00;02;24;25Speaker 1And the new study now seems to be indicating it's not about the time we're spending online, it's how we're spending that time. Many people are surprised to learn that spending too much time on social media can lead to depression, anxiety and even obesity. Yeah, because you're not getting enough sleep, you're overeating. And this, of course, leads to weight gain So I reached out to Dr. Puja and I said, "Listen, Dr. Puja, I'm spending too much time and punishing my eyes and my mind." 00;02;25;02 - 00;02;25;29Speaker 1"What should I be doing?" 00;02;26;03 - 00;02;42;03Speaker 2Yeah, if you struggle with anxiety, or depression, start tracking the amount of time you're spending on social media. And if it's too much, please reduce it. Limit your time in social media to about 60 minutes a day. And if you're spending more time, don't be shy. Just tell me about it. OK, moving from mental health. Let's move on to GI Health. Here's what you need to know. There's a lot of research that's now started to show that fecal transplants may actually reduce the effects of aging and improve overall brain health. So, yeah, look, scientists are learning and they're learning very quickly that a healthy gut helps with the body's immune function and helps with a healthy metabolism. 00;03;11;28 - 00;03;38;07Speaker 1So the idea here is that by getting fresh fecal transplants from young, healthy people, we may be able to replenish our damaged gut. And this will help us as we get older So we spoke to a doctor and as a f.y.i. This is what they had to say. We're not quite at the level where people can go and get cosmetic fecal transplants before this starts happening and before this b...

So much news! 

    The background: A new study finds that vegetarian and meat eating children have similar growth and nutrition, but not weight.  Being underweight can be a sign of malnutrition and can indicate that one's diet isn't enough to support appropriate growth. Doctor's Expert Insights The big picture: But this does not mean, at least according to the study, that vegetarian children are malnutrioned. They just could be eating less fatty foods like fried chicken. Know this: Our doctors at Health Stuff TO Know indicate that vegetarian children should be monitored for vitamin B12 and vitamin D deficiencies and for the micronutrient iron. All of these values can be found from a simple blood test. Next steps: The thing to keep in mind here is that your child's weight can be a very good indicator of their nutritional and physical health. If you see any dramatic weight gains or losses, it's time to talk to your pediatrician. Determine if there are any vitamin or micronutrient deficiencies.

The background: Certain foods and ingredients can be bad for your digestion. Well, a new study shows just that! Fried foods, citrus fruits, fructose and peppermint, these are some of the more common types of foods that can cause indigestion. Doctor's expert insights The big picture: These foods can increase the amount of acid in your stomach, and some of these foods can actually loosen your esophageal sphincter. This is going to allow stomach acid to leak into your esophagus, your food pipe. Know this: If you've had heartburn for a long time, our doctors recommend that you get yourself checked for H. Pylori. Next steps: And this is what you need to know: too much acid in your food pipe can cause reflux and in some cases lead to diseases and cancer.

Children's Health Here's what you need to know: There's been an unusual uptick in the number of cases of hepatitis in children. New data is showing that some children develop liver failure and two required liver transplants, the CDC said in a recent report. The good news here is that all of the children either recovered or are recovering. Doctor's Expert Insights The big picture: Scientists have not been able to figure out the main reason as to why there's been a cluster of hepatitis in children. But they think that it could be coming from a common type of a cold virus called an adenovirus. Here's what to do: Make sure you and your children are current on your hepatitis A and B vaccine. And also, please keep in mind these cases of hepatitis are not related to COVID and COVID vaccines.   Learn more at Think Healthy Doctor and join our newsletter. 

This is Q&A with Dr. Puja! Do gameslike Wordle prevent dementia? The short answer here is no. No gameslike Wordle don't prevent dementia. I want you to know this: We've learned a lot about the brainand dementia over the last decade. So these are four evidence based ways inwhich you can reduce the risk of dementia. One you need to exercise about 20 minutesa day. Two, you need to sleep about 7 hoursa day. You need to eat well, and you need to dothe things that your momma told you to do. 65You need to learn new activitiessuch as dancing, playing tennis, anything that improves your hand-eyecoordination. It's things like this that have been provento reduce the risks of getting dementia. So go play Wordleif you're enjoying it! That's cool! But it's not going to prevent dementia.

Juice Cleanses Don't Work

  Transcript: 100:00:00,033 --> 00:00:01,968Depression, anxiety, psychosis. 200:00:01,968 --> 00:00:04,804Yup. All of these can come after youcatch COVID. 300:00:04,904 --> 00:00:07,941Look y'all the big picture hereis that you need to remind yourself 400:00:07,941 --> 00:00:11,077over and overthat COVID is not just a lung disease. 500:00:11,111 --> 00:00:13,079Psychosis causes paranoia. 600:00:13,079 --> 00:00:15,081Psychosis causes hallucinations. 700:00:15,081 --> 00:00:18,385And psychosis causes a personto lose touch with reality. 800:00:18,418 --> 00:00:21,654None of this is good Look,we still don't know if long COVID symptoms 900:00:21,654 --> 00:00:25,425lead to psychosis, but the science isclear: COVID affects the brain. 1000:00:25,625 --> 00:00:27,894So go get vaccinated. Go get boosted!

If you’re one of the millions of people looking to save your lower back   Here’re 2 exercises you need to do.   Start doing more deep core muscles exercises such as planks  Start doing more illiosoas exercises These are medically proven exercises to improve lower back strength