Coffee or Tea? An RD Weighs in on Which Is Healthier
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A colleague recently came to me asking what’s better: coffee or tea? She told me that she (a coffee drinker) and her boyfriend (more of a tea guy) were debating which beverage is healthier, each believing their own personal preference was the more virtuous option.
It’s a good question because it seems like every day there’s news about the health benefits of one or the other, but you never see the two compared.
The truth: there isn’t a clear standout. Both of these uniquely healthy pick-me-ups have their own long list of health pros—and cons. Below, I go over the reasons to sip one or the other, along with tips for getting the most out of each one.
RELATED: 29 Gifts For People Who Can’t Live Without Coffee
Tea
The pros: Tea boasts a long list of health benefits. The rich antioxidants in tea fight inflammation, and have been shown to help prevent blood vessels from hardening. Tea drinkers have a significantly lower risk of stroke and heart disease, and tea is known to boost brain health. One study, for example, found that compared with older adults who drank less than three cups a week, those who drank more than two cups of green tea a day had a significantly lower risk of age-related declines in memory.
Regular tea drinkers also have higher bone density levels and slower rates of bone loss.
Overall it’s associated with anti-aging: research shows that the cells of regular tea drinkers have a younger biological age than non-drinkers. Pretty potent stuff!
The cons: The first one is purely cosmetic—stained teeth.
Another is the potential impact on your iron levels due to tanins, a type of antioxidant that interferes with the absorption of non-heme, or plant-based iron from foods like greens and beans. In one classic 1982 study drinking tea with a meal resulted in a 62% reduction in iron absorption compared to 35% for coffee.
Finally, if you’re sensitive to it, the caffeine in tea may also be a con, although the levels are lower than coffee. One cup or eight ounces of black tea contains 14-70 mg of caffeine, and green tea 24-45 mg, compared to 95-200 mg in the same sized portion of coffee.
RELATED: 10 Must-Have Gifts for Anyone Who Loves Tea
Healthy prep tips
The most important tip for tea is to limit or avoid adding sweetener. Enjoy it hot or iced, and if you need a little sweetness add a splash of 100% fruit juice. You can also add flavor with a bit of natural seasoning, like fresh grated ginger, or fresh mint. Each of these also boosts the antioxidant potency in your mug.
As for the iron issue, if you’re an omnivore this is less of a concern since tannins do not impact the uptake of animal-based heme iron found in meat, fish, and poultry. But if you are vegetarian or vegan the best way to offset the impact is to consume your iron-rich plant foods with a source of vitamin C. In the same study, OJ upped iron absorption by 85%. Other top vitamin C sources include bell peppers, broccoli, cauliflower, Brussels sprouts, kiwi, and strawberries.
Coffee
Pros: The good news about coffee just keeps on coming. A brand new Harvard study found that those who drink about three to five cups of coffee a day may be less likely to die prematurely from some diseases than those who drink less or no coffee. A rich source of antioxidants, regular coffee consumption has also been linked to protection against type 2 diabetes, Parkinson’s, and certain cancers.
RELATED: 12 Surprising Sources of Caffeine
Cons: Natural substances in unfiltered coffee (meaning boiled or espresso) have been shown to raise cholesterol levels slightly. Also coffee is more acidic than tea, so if you have stomach or digestive issues you may tolerate tea better.
Coffee has long had a reputation for bone issues, but it remains unclear how significant the effects are. One study found that a high intake of coffee—four or more cups a day—reduced bone density by 2-4%, but the effect didn’t translate to an increased risk of fracture. However, if you already have low bone density coffee consumption is something you should discuss with your physician.
The remaining cons of coffee are primarily tied to its caffeine content, which again is higher than in tea. Caffeine is a stimulant, so if you’re sensitive to it coffee may leave you feeling overly stimulated, jittery, and anxious. If you have high blood pressure, you should limit your caffeine intake because caffeine can cause a short, but dramatic spike in blood pressure.
Also two or more cups of coffee a day can up the risk of heart disease in people with a fairly common genetic mutation, which slows the breakdown of caffeine in the body. Unfortunately the testing for this is limited, and not typically offered by doctor’s offices. One company, affiliated with the University of Toronto, offers a test through registered dietitians, but it will likely be an out of pocket expense.
RELATED: 10 Coffee Drinks Worse Than a Candy Bar
Finally, coffee is a known diuretic, meaning it flushes water from the body. Research shows that your body can adjust to a regular habit, but if you only have it once in a while, or you have more than usual, it could leave you dehydrated.
Healthy prep tips
Again, sugar and other coffee “adds” are a big issue. Fancy coffees doctored up with syrups, milk, and whipped cream can easily add up to more calories than a meal should provide: 540 for a Starbucks grande peppermint white chocolate mocha made with 2% milk and whipped cream. That’s 140 more than a salad from Chipotle made with romaine, black beans, fajita veggies, salsa, and guacamole. I’m not in favor of using artificial sweeteners due to their potential impact on appetite and blood sugar regulation, as well as gut health.
I advise my coffee loving clients to add a little plant-based milk, a minimal amount or no added sugar, and a sprinkling of an antioxidant-rich spice like cinnamon.
The bottom line
Stick with what you’re partial to, take the cons into account, and be sure you aren’t using the caffeine in either tea or coffee as a crutch, to mask fatigue from too little sleep. While you may get a benefit from using caffeine pre-exercise it’s best to cut off caffeine completely at least six hours before bed for optimal sleep. And if either beverage leaves you feeling zapped of energy, either from the caffeine or what you’re adding to it, wean down your intake and up the H2O, the ultimate health-boosting beverage.
RELATED: 13 Ways to Stop Drinking Soda for Good
What’s your take on this topic? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass.
Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously worked with three other professional sports teams, and is board certified as a specialist in sports dietetics. Cynthia is a three-time New York Times best-selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.
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The 5-Minute, No-Equipment Back Workout
Photo: Getty Images
These exercises come from DailyBurn 365 trainers Krystal Dwyer and Prince Brathwaite. To catch more complete workouts, head to DailyBurn.com/365.
Bathing suit season may have come and gone, but that doesn’t mean it’s OK to slack on working your back. Even though you can’t see your posterior when you look in the mirror, you rely on this pillar of strength each and every day.
Aside from helping you perform everyday movements, challenging your back and core can also train your upper body to stand and sit straighter. (Goodbye, desk hunch!) A stronger back, shoulders and core will make better posture a no-brainer, and studies show that standing tall is linked to more confidence, energy and productivity. Guess we should have been listening to our mothers after all!
RELATED: The Dangers of ‘Text Neck’ and How to Improve Your Posture
To target your back and core, we’ve got a quick back workout you can do anywhere, no equipment necessary. It’s time to get your back on track.
4 Straight-Up Effective Back Exercises
Wide Row
You might not have any dumbbells in your hands, but you’ll still feel the effects of this exercise in your spinal erector, the group of muscles that surrounds and stabilizes your spine.
How to: Stand with your feet hip-width apart and hinge at you hips, leaning forward until your torso is almost parallel to the floor. Your head should be in a neutral position (a). Make fists and raise your arms up to the side, squeezing your shoulder blades together once your arms get to the top (b). Repeat 20 times.
Overhead Press
Raise the roof! This overhead press might look like a dance move but it’s especially effective in targeting your traps, which engage when you pull your shoulder blades together.
How to: Begin with your feet slightly wider than hip-width apart. Hinge at your hips and lean your torso forward slightly. Your weight should be in your heels so your knees should not be going over your toes (a). Squeezing down, pretend you are swimming through water if you aren’t feeling it (b). Repeat 20 times.
RELATED: 5 Easy Moves for an Awesome Arm Workout
Planks with Arm Raises
Give your core and back extra attention with this twist on the standard plank, which puts your balance to the test.
How to: Start in a plank. You should be balanced on your toes with your core engaged. Shoulders should be directly over your wrists and your body should form a straight line from head to the bottom of your heels (a). Shift your weight to your right side and pick your left hand up off the ground. Lift your arm straight to the side, engaging your back and core to keep you balanced. Squeeze your shoulder blade when your arm is parallel with the round (b). Slowly bring your hand back down to the ground and repeat the move on the other side (c). Continue to alternate, performing 20 raises on each side.
Tick-Tock Arms
Make no mistake, this move looks easy but your back will be feeling it, we assure you. Keep your back and arms engaged throughout the move.
How to: Stand with your feet hip-width apart. Hinge at your hips and lean forward slightly with your torso. Engage your core and back so you form a straight line from the top of you head to your tailbone. Gaze downward with your eyes (a). Make fists with both hands. Tense the muscles in your arms and bring your right arm above your head and your left arm behind your bottom (b). Now, slowly switch your arms. Bring your right arm out to the side and back to your bottom while you are bringing your left arm to the side and then up. Pretend you are moving your arms through water by engaging the muscles in your back and shoulders (c). Repeat 20 times on each side.
All GIFs courtesy of Daily Burn 365.
For more no-equipment exercises, head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.
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Death and Disability From Injuries Down Worldwide: Study
FRIDAY, Dec. 4, 2015 (HealthDay News) — The worldwide rate of death and disability caused by injuries has fallen by nearly one-third since 1990, a new study says.
The findings show “the world is becoming a safer place to live in,” according to study authors led by Juanita Haagsma, from the Institute for Health Metrics and Evaluation at the University of Washington in Seattle.
The researchers looked at data from 188 countries in 21 regions of the world. They included information on 26 causes of injuries and almost 50 specific types of injuries. In 2013, 973 million people suffered injuries that required medical attention or treatment, the study found.
Nearly 5 million people died of their injuries. In most parts of the world, men had higher injury rates than women until age 80, the researchers reported.
Major causes of injuries were car crashes (29 percent), suicide and other forms of self-harm (18 percent), falls (12 percent), and violence (8.5 percent), the researchers found.
Among people whose injuries required treatment, nearly 6 percent were admitted to the hospital. The most common type of injury requiring hospitalization was broken bones (38.5 percent).
There was a significant decline in death and disability rates for 22 of the 26 causes of injury reviewed. Researchers calculated that the rates fell by 31 percent from 1990 to 2013.
“These decreases in [death and disability] rates for almost all cause of injury categories warrant a general statement that the world is becoming a safer place to live in, although the injury burden remains high in some parts of the world,” Haagsma and her colleagues wrote.
The findings were published online in the journal Injury Prevention.
More information
The American College of Emergency Physicians offers injury prevention tips.
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Get Your Flu Shot Before the Flu Is Widespread: CDC
By Steven Reinberg
HealthDay Reporter
FRIDAY, Dec. 4, 2015 (HealthDay News) — While relatively few cases of flu have surfaced so far in the United States, health officials say the holiday season will likely change that, so everyone should get a flu shot now.
People will be shopping, traveling and going to gatherings — all excellent ways to be exposed to flu, said Dr. Michael Jhung, a medical officer in the influenza division at the U.S. Centers for Disease Control and Prevention.
“People get flu when they are around people with flu,” he said. “If we can get people to get vaccinated in the weeks before they leave for their holiday trips, that would be ideal.”
Now is a great time to get vaccinated, before flu is widespread, Jhung said. “It’s December and we don’t have much flu activity in the U.S., which is not too surprising.”
But low to moderate flu activity is starting to appear in Oklahoma and South Carolina, Jhung said. “That’s a sign that flu activity is likely to pick up in a week or two,” he said.
The best way to protect yourself from the flu is to get a flu shot, even when the flu is epidemic, Jhung said. “It’s never too late to get vaccinated.”
In a typical flu season, flu complications — including pneumonia — send more than 200,000 people to the hospital. Death rates linked to flu vary annually, but have gone as high as 49,000 deaths in a year, the CDC says.
Pregnant women are at increased risk from the flu. And it’s vital that women with newborns get their flu shot to help protect their infants, who can’t be vaccinated until they are at least 6 months old.
Also at risk are seniors and people with chronic health problems, such as lung and heart disease.
How effective the vaccine is in preventing the flu depends on how good a match it is to the strains of flu virus circulating that year. Most years, the vaccine is between 40 percent and 60 percent effective, according to the CDC.
Last year, the vaccine offered little protection against the most common flu strain that circulated, an H3N2 virus, Jhung said.
That happened because the virus that experts predicted to be the predominant strain wasn’t, and the new H3N2 virus was not included in the vaccine, he explained.
This mismatch caused a severe flu season, especially for the very old and very young, and led to a record number of hospitalizations for flu among the elderly, according to the CDC.
This year’s vaccine contains the new H3N2 strain, but it’s too early to tell which strains will dominate, Jhung said. “If things continue as they are right now, we will see a season where the vaccine is a good match for the circulating flu viruses,” he said.
This year’s vaccine also includes two other strains that are expected to be around as well, according to CDC officials.
“Tons of vaccine are available,” Jhung said. Manufacturers are expected to produce 170 million to 180 million doses.
Dr. Marc Siegel, an associate professor of medicine at NYU Langone Medical Center in New York City, said “everyone needs to get a flu shot, because it creates a ring of immunity inside your household and protects your pregnant wife or your young child or your elderly parent.”
The more people who are vaccinated, there is less circulating virus and fewer people are at risk, he said.
In a year like this, when the vaccine appears to be a good match, one can expect close to a 70 percent decrease in urgent care visits from flu if one has been vaccinated, Siegel noted.
“This means fewer secondary infections like pneumonia, bronchitis, ear infections, fewer heart attacks brought on by flu, fewer hospitalizations and fewer deaths in those who have received the flu vaccine,” he said.
More information
For more on the flu, visit the U.S. Centers for Disease Control and Prevention.
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10 Major Beauty Mistakes That Pros Warn You to Stop Making ASAP
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We spend hours researching the perfect red for our lips and flush for our cheeks (and every other shade and texture in between). But could we be undermining our efforts (and looks) by making some seemingly small yet major missteps along the way? According to some of the top pros in the business, the answer is most definitely yes. From unnatural brow bolding to bronzer “islands” to fumbling falsies, experts say a lot can go wrong when trying to get our lewk just right. (I have personally been guilty of the eye makeup fallout and can attest that it isn’t pretty.) Back away slowly from that old mascara and read on for more of their biggest — and most surprising — beauty peeves.
Flaky Mascara
Once you’ve — finally! — found the volumizing, lengthening, non-clumping “one,” it can be easy to get attached. But makeup artist Kate Lee insists that one of the fundamental aspects of a healthy relationship with your mascara is knowing when to let go. “Once the formula has stopped working, it begins to dry and crack, falling down under the eye. This is a no-no! I buy mascara in twos so that I always have a spare. Mascaras that are used every day are usually drying in three months but definitely done by six,” she said.
Bronzer Islands
One mistake makeup artist and Kristofer Buckle Cosmetics Founder Kristofer Buckle comes across is when women only apply bronzer on their faces and not their neck and ears. “By doing this, it actually makes you look like you are wearing more makeup because you can see the contrast of the surrounding areas,” he explained. “Applying bronzer to the neck and ears gives a healthy seamless look.”
Foundation Masks
According to makeup artist Kathy Jeung, spotty foundation is also a problem. “Use residual base makeup from your foundation brush or makeup sponge to blend foundation under the chin downwards onto neck to match your made-up face,” she said. She also recommended doing an “ear and chest check,” and then adding a touch of foundation or concealer to those areas so everything matches.
Brow Framing
For L’Oreal makeup artist Sir John, concealer around the eyebrows “in any way” is a bust. “There’s a misconception that in order to perfect brows, they need to be outlined with concealer, but you’re only turning to concealer if you lack the confidence to draw on a perfect brow. Get rid of the training wheels and take the time to learn how to fill in brows,” he noted.
Unnatural Bolding
According to Jeung, another thing to avoid when it comes to brows is making them too strong. “Lightly dust the eyebrow area with translucent powder before applying an eyebrow pencil with a precise pointed tip. Powder helps drawing on hair-like strokes and increases staying power,” she advised.
Eye Makeup Fallout
Makeup artist Sarah Tanno suggested applying dark eye makeup before concealer. “It’s better to start with the eye makeup so you can clean the fallout on the skin and then apply face makeup,” she said. That way you don’t have to worry about a concealer do-over or just having raccoon eyes.
Loose Lash Lining
Having eyeliner that’s on point will pull together your entire look. According to Buckle, your liner should hug your lashes. “If you don’t do this, it leaves a pale space between your lashes and pencil liner,” he explained. “Tight-lining fills this space and makes lashes look fuller and makes your eyes really pop!”
Fumbling Falsies
The same goes with lashes that are too heavy or have glue showing, said Sir John: “If it looks like there’s a critter crawling up your face, that’s when it gets sketchy!”
Feathered Lips
According to Tanno, nothing is worse than a smudged red lip. “To ensure your pout stays perfect, always powder the outside of your lip line,” she noted.
SPF Skipping
Last, but certainly not least, make sure SPF isn’t solely reserved for your face. “If your face is four to five shades lighter than your body, it’s not a good look temporarily and, in time, the actual condition of the skin will look different. It starts to look like a doll cutout — a Winter head on an August body. Use sun protection everywhere,” joked Sir John.
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Magnetic Brain Stimulation Might Treat Cocaine Addiction
By Tara Haelle
HealthDay Reporter
THURSDAY, Dec. 3, 2015 (HealthDay News) — Stimulating part of the brain with magnetic pulses may offer the first therapeutic treatment for cocaine addiction, a small new study suggests.
Though the findings are preliminary, patients addicted to cocaine reportedly experienced fewer cravings for the drug after undergoing eight sessions of the experimental treatment over a month.
The findings were published Dec. 3 in the journal European Neuropsychopharmacology.
An estimated 1.4 million Americans suffer from cocaine addiction, according to the U.S. National Institute on Drug Abuse. Unlike smoking, alcoholism and other addictions, however, cocaine addiction has no approved treatments, said study co-author Dr. Lorenzo Leggio, chief of clinical psychoneuroendocrinology and neuropsychopharmacology at the U.S. National Institutes of Health.
“Addiction is a brain disease, not so different from schizophrenia and not so different from diabetes,” Leggio said. “One reason we are excited about these findings is that this could open up the possibility for the first time to have a biological basis for a treatment to help patients with cocaine addiction.”
The treatment, called repetitive transcranial magnetic stimulation (TMS), works by stimulating the brain’s dorsolateral prefrontal cortex with magnetic pulses. This region is involved in controlling inhibition, or impulsive behavior, but it has abnormally low activity in people addicted to cocaine, Leggio said.
“Addiction is a chronic relapsing medical disorder, not bad behavior,” Leggio said. “People who use cocaine and other drugs know when they use drugs that it could be dangerous for them and that they can die, but they use in spite of the consequences.”
The experimental treatments are based on previous research in rats. Leggio said the rodents stopped compulsively seeking cocaine after receiving brain stimulation with lasers.
The current study involved 32 longtime users seeking treatment for cocaine addiction. For one month, half the patients received various medications to treat depression, anxiety and sleep problems — all symptoms related to cocaine addiction. The other half received 13 minutes of transcranial magnetic stimulation once a day for five days and then once a week for three more weeks.
After one month, 69 percent of those receiving brain stimulation had not used cocaine (no positive drug tests), compared to 19 percent of those in the comparison group. The stimulation group also reported less craving for cocaine than those not receiving it, the study found.
At this point, patients in the comparison group had the option to receive brain stimulation, and 10 accepted. Eight of them had used cocaine in the first part of the study, but over two months of receiving the stimulation treatment, only three used cocaine at least one time.
“This is important because it’s telling us TMS is safe when used with cocaine-addicted patients, and it shows that it may be effective in reducing cocaine use,” Leggio said. No serious side effects occurred, according to the study.
Next, Leggio’s group plans to test the treatment with a larger group of patients over a longer period.
What’s also “unique” is that this study looked at both reduction in cravings and use, said Dr. Scott Krakower, assistant unit chief of psychiatry at Zucker Hillside Hospital in New Hyde Park, N.Y.
“Patients with addiction tend to have more risk-taking behaviors and increased impulsivity, so stimulation to [this brain region] may alter these actions, potentially helping patients cope with addiction,” said Krakower, who was not involved in the study.
Transcranial magnetic stimulation can treat other psychiatric disorders as well, said Dr. Alan Manevitz, a clinical psychiatrist at Lenox Hill Hospital in New York City.
Manevitz said he and his partner were the first doctors in New York to use the therapy clinically, first for depression and then for anxiety and post-traumatic stress syndrome. It has been used to treat smoking addiction in other countries, and researchers are investigating its effectiveness to treat chronic pain and obsessive compulsive disorder, he said.
This study excluded patients with major depression disorder, schizophrenia, bipolar disorder and alcoholism, which strengthens the results, Manevitz said.
“It underlies the fact that cocaine addiction and addiction as a whole is a biological process and not just people of weak character,” Manevitz said. “Addiction is considered a brain disease because these drugs actually change the brain — change the structure and how the brain works — and these changes can be long-lasting.”
The cost is approximately $350 per treatment, Manevitz said, and several major insurance companies cover it. Medicare reimburses at a lower rate of less than half the cost, he said.
“Considering the poor results of conventional treatment right now, this is very exciting,” Manevitz said. “You can treat patients and monitor their sobriety, and do all this on an outpatient basis.”
More information
For more about substance abuse treatment, visit the U.S. Centers for Disease Control and Prevention.
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Making Sense of the Senseless Violence
By Dennis Thompson
HealthDay Reporter
THURSDAY, Dec. 3, 2015 (HealthDay News) — Mass shootings and the accompanying carnage have now become a regular part of life in America. And mental health experts warn that this steady drumbeat of violence could have major consequences for the nation’s psyche.
There have been 355 mass shootings in the United States so far this year — defined as incidents in which four or more victims were shot, though not necessarily killed, according to ShootingTracker.com, a crowd-sourced website that monitors U.S. gun violence.
That amounts to more mass shootings than days passed this year, far more than any other nation on Earth. And most of these horrific episodes fail to make national headlines.
For example, Wednesday’s bloodbath in San Bernardino, Calif., that left 14 people dead and 21 wounded occurred just hours after a shooting in Savannah, Ga., in which four people were shot and one died.
But the psychological impact is starting to take a measurable toll, experts say.
“I think people are becoming more aware that these things are happening much more frequently,” said Russell Jones, a professor of psychology and director of the Stress and Coping Lab at Virginia Tech, the college that in 2007 experienced a mass shooting that left 32 dead and 17 wounded.
“The nation is going to become more anxious and more fearful and more uncertain as this goes on. It has a cascading effect,” he added.
On 20 separate days this year, there were at least four mass shootings somewhere in the nation. Acts of violence have become so common that people now know many of them by name — Planned Parenthood in Colorado Springs, Sandy Hook, Virginia Tech, Columbine.
Many Americans have been left numb by the violence, and that’s a normal human reaction, said Jonathan Alpert, a New York City psychotherapist and author of “Be Fearless: Change Your Life in 28 Days.”
“That’s how we protect ourselves from trauma,” Alpert said. “We put up defenses. We put up barriers. We disconnect.”
Some people will go into denial — desensitized by the brutality. But, many others will become emotionally overwhelmed by the gun violence, said Dr. Carole Lieberman, a psychiatrist in Beverly Hills, Calif.
“When denial starts to lift, it can be a very confusing and anxiety-provoking time because the rational part of one’s mind is struggling with the emotional part that doesn’t want to hear the truth,” Lieberman said.
Some people may become isolated homebodies as their world view continues to be shaken, said Jones, a fellow of the American Psychological Association.
“People can become very fearful and apprehensive,” he said. “Maybe the world isn’t fair. Maybe the world is totally unpredictable, and I’m at risk for some very bad things happening. They start avoiding people, places and things that remind them of bad things that have happened, or things that potentially could happen.”
Others might become angry and determined, and see the ongoing violence as a call to action — even if they aren’t exactly sure what they can do, said Michael Moore, assistant professor of psychology at Adelphi University in Garden City, N.Y.
“This is what spurs people to post on social media or sign online petitions. We want to feel that we are powerful, or useful, and can do something to prevent these terrible events,” Moore said. “These actions are aimed as much at making us feel better, changing the world inside of us, as they are at effecting change in our external world, which is less controllable and predictable.”
Samuel Gladding, a professor of counseling at Wake Forest University in Winston-Salem, N.C., agrees. “Those closest to the shootings are responding with an outpouring of altruistic acts,” he said. “In such communities there is more fear, but also more defiance and resolve to not let violence win.”
Those struggling to cope with these violent events would do well to remember that it’s still very unlikely that you or yours will become directly involved in a shooting, said Dr. Renee Binder, president of the American Psychiatric Association.
“It’s normal to react to it,” Binder said. “When that happens for most people, you do a reality check and consider that the chances of this happening to someone you love is still very rare.”
And there are steps people can take to cope and feel more in control, Alpert said. They include:
- maintaining structure and routine in your day, including a regular schedule for work, exercise and social activities.
- volunteering to help others.
- staying away from media sources that report hype, gossip and fear-mongering, and limiting exposure to even trusted sources of news.
Parents should reassure their children and let them know they are safe, Binder and Jones said.
“Create an open and supporting environment, where children know they can turn to you and ask questions,” Binder said.
More information
To learn more about the toll of trauma and violence, visit the U.S. Substance Abuse and Mental Health Services Administration.
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Could Probiotics Be a New Strategy For Weight Loss?
Photo: Getty Images
A probiotic blended into a milkshake may help protect against weight gain, according to a small recent study published in the journal Obesity.
But first, some important caveats: the study tested a commercial product called VSL#3, and was funded by VSL Pharmaceuticals, Inc. The sample size was small. Still, the findings add to growing evidence that probiotics and the gut microbiome may play a role in weight loss.
Past research has linked obesity and diabetes to imbalances in the microbiome, which is made up of trillions of bacteria living in the gut. What we eat can shift our bacterial communities for better or for worse, and probiotics (0ften called “good bacteria”) are being investigated for their potential to support beneficial colonies.
In the new study, Virginia Tech researchers studied 20 healthy men who went on a high-fat and high calorie diet for four weeks. Some men also drank a milkshake that contained VSL#3, a probiotic with multiple strains of bacteria including Lactobacillus acidophilus and Bifidobacterium longum, while others consumed a placebo milkshake. The researchers found that the men who consumed the probiotic mix had lower body mass gain and fat accumulation than those who didn’t.
The researchers suggest that the probiotic supplement might work for a number of reasons, and though they cannot determine a mechanism from their findings, they have some ideas. Overeating can quickly change microbiome communities, which makes it harder for the body to absorb nutrients, they say. It’s possible that the VSL#3 helped alter the gut bacteria in way that influenced this system and led to less body fat accumulation. In addition, the researchers say that the probiotic may have reduced lipid absorption or impacted energy expenditure.
The study is not the first to suggest a connection between probiotics and slimming down. Two strains of probiotics, Lactobacillus and Bifodobacterium, have been highlighted as specifically beneficial to internal health. A small 2014 study published in the British Journal of Nutrition, reported that overweight women consuming daily probiotics lost more weight that women taking placebo pills, though men did not experience the same benefit. (The study was sponsored by the Nestlé Research Center.)
Other studies that are not industry-funded have also found benefits from probiotics, like better blood pressure control and improved mood. The science isn’t yet definitive, and researchers are still uncertain about the best ways to consume probiotics or how to ensure they make it all the way to your gut, but plenty of research into the microbiome is ongoing.
Read more: You Asked: Should I Take Probiotics?
This article originally appeared on Time.com.
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You Probably Aren’t Taking This Hair-Care Step… But You Should Be
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Calling all mane addicts… You may be spending hours upon hours using conditioning masks and heat protectant, luxurious shampoos, and leave-ins to keep your hair in good condition, but you’re probably missing one crucial step: exfoliating your scalp. Sure, you cleanse it when you shampoo, but the oft neglected area happens to be the soil from which the grass on your head grows, so to speak, and it turns out that special attention needs to be paid.
We’ve all been told that it’s not good for your hair to wash it every day, but we’ve also learned that using too much dry shampoo can cause clogged hair follicles in your scalp, which in turn can attribute to hair loss and *gasp* bald spots. So what’s a girl to do? Exfoliate her scalp, that’s what.
We spoke with Anabel Kingsely of Philip Kingsley Hair, who specializes in scalp analysis to get the skinny on the hair-care step we’ve all been accidentally missing.
You’re probably wondering, why is scalp exfoliation so important? Firstly it cleanses, tones, and moisturizes the scalp to make it suppler, optimizing the condition of the skin. “Hair grows its best from a clean and healthy scalp environment,” said Kingsley. ” This can help support the growth of new hairs.”
But that’s not all. Scalp exfoliation also soothes the scalp and gently lifts away dead skin cells and flakes. This is important, because those dreaded flakies—they’re known to worsen or possibly trigger hair loss in certain individuals.
So, if you suffer from dandruff, according to Kingsley, weekly scalp exfoliation is vital. She explained that, “Dandruff causes excessive production and shedding of skin cells which can impact the growth and appearance of the hair.” She added that weekly use of an exfoliating scalp mask removes this accumulation of cells and helps to normalize skin cell turnover.
You’re probably wondering, does your hair type or dryness of your scalp influence how often you should exfoliate? Or perhaps how often you need to exfoliate if you use a ton of dry shampoo (guilty as charged)? According to Kingsley, the scalp should be exfoliated once a week, irrespective of your hair texture. HOWEVER, if you are someone who washes you hair less than four times a week, you should be exfoliating your scalp twice weekly.
And what if you already are experience hair loss? Will this help? “Research has proven that a flaky, itchy scalp can cause hair loss,” said Kingsley. “Therefore, weekly exfoliation can help promote normal, healthy hair growth as well as reduce excessive loss in those who suffer from dandruff and seborrhoeic dermatitis.”
Just to help you get on board, we picked out some of the best products on the market for you to buy so you can get your scalp in tiptop shape and grow gorgeous. Check ’em out!
1. Philip Kingsley Stimulating Scalp Mask ($30; philipkingsley.com)
2. Philip Kingsley Exfoliating Scalp Mask ($30; net-a-porter.com)
3. Aveda Invati Exfoliating Shampoo ($29; nordstrom.com)
4. Christophe Robin Cleansing Purifying Scrub with Sea Salt ($51; saksfifthavenue.com)
5. Philip Kingsley Scalp Toner ($34; net-a-porter.com)
This article originally appeared on MIMIchatter.com.
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