March 2024 Edition

ENGLISH SPECIAL EDITION - ONLINE DIGITAL - MARCH 2024

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Health

Contact: Phone: (347) 600-5347

The amount of sleep a per-

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son needs depends on many things, including their age. In general:

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• Infants (ages 0-3 months) need 14-17 hours a day.

All Rights Reserved The Newspaper O Mensageiro7 is a monthly publication via ONLINE in English, Portuguese, and Spanish.

• Infants (ages 4-11 months) need 12-15 hours a day

Reproduction in whole or in part of the context of the publication without proper permission is expressly prohibited.

• Toddlers (ages 1-2 years) need about 11-14 hours a day.

O Mensageiro7 Newspaper is not responsible for the insertion of photos, logos, slogans, errors or omissions by advertisers or information provided by third parties, edited in any part of this publication.

• Preschool children (ages 3-5) need 10-13 hours a day.

• School-age children (ages 6-13) need 9-11 hours a day.

Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.

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Articles, messages, interviews, and studies published in this Newspaper, by each author, do not necessarily reflect the opinion of the Editor.

Each writer is responsible for their own content.

Therefore, each author is available to answer the reader's questions.

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• Teenagers (ages 14-17) need about 8-10 hours each day.

• Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.

• Older adults (ages 65 and older) need 7-8 hours of sleep each day.

• Women in the first 3 months of pregnancy often need several more hours of sleep than usual.

But experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.

Signs you aren't getting enough sleep go beyond being tired:

SLEEP DEPRIVATION AND SLEEP DEBT The amount of sleep a person needs goes up if they’ve missed sleep in previous days.

If you don’t have enough, you’ll have a "sleep debt," which is much like being overdrawn at a bank.

We may get used to a schedule that keeps us from getting enough sleep, but our judgment, reaction time, and other functions will still be off.

Eventually, your body will de- down and it’s harder for you mand that you start to repay to wake up. During these periods, your body repairs tissues, the debt. works on growth and develWe don't really adapt to get- opment, boosts your immune ting less sleep than we need. system, and builds up energy We may get used to a sched- for the next day. ule that keeps us from getting Rapid eye movement (REM) enough sleep, but our judg- sleep, or stage R, usually ment, reaction time, and oth- starts about 90 minutes afer functions will still be off. ter you fall asleep. Brain activity increases, your eyes WHY YOU NEED dart around quickly, and REM SLEEP AND your pulse, blood pressure, DEEP SLEEP and breathing speed up. This There are four stages of sleep, is also when you do most of based on how active your your dreaming. brain is. The first two are REM sleep is important for light. learning and memory. It’s Stage three is “deep sleep,” when your brain handles inwhen your brain waves slow formation you’ve taken in

during the day and stores it in your long-term memory.

SIGNS OF SLEEP DEPRIVATION Common signs that you haven’t gotten enough sleep include:

• Feeling drowsy or falling asleep during the day, especially during calm activities like sitting in a movie theater or driving CONTINUES ON PAGE 4

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• Do you rely on caffeine to get through the day?

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• Is your sleep schedule fairly regular, even on weekends?

• The Effects of Sleep Deprivation TOO LITTLE SLEEP CAN CAUSE:

• Memory problems

If you drink while you’re tired, you’ll be more impaired than somebody who got enough rest.

• Falling asleep within 5 minutes of lying down

• Having a hard time getting out of bed every day

• Short periods of sleep during waking hours (microsleeps)

• Mood changes

• Needing an alarm clock to wake up on time every day

• Sleeping more on days when you don’t have to get up at a certain time

• Feeling groggy when you wake up in the morning or throughout the day (sleep inertia)

• Forgetfulness • Trouble focusing on a task

• How to Know if You’re Getting Enough Sleep • To find out

whether you’re getting enough sleep at night, ask yourself: • Do you feel healthy and happy on your current sleep schedule?

• Do you feel like you get enough sleep to be productive?

• Do you ever feel sleepy when going about your day?

• Feelings of depression • Lack of motivation • Iritability • Slower reaction times • A weakened immune system, raising your chances of getting sick • Stronger feelings of pain • Higher chances of conditions like high blood pressure, diabetes, heart attack, or obesity • A lower sex drive CONTINUES ON PAGE 5

Health

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• Wrinkled skin and dark circles under your eyes • Overeating and weight gain • Trouble solving problems and making decisions • Bad decisionmaking • Hallucinations Studies make it clear that sleep deprivation is dangerous.

Avoid bright lights, large meals, caffeine, and alcohol before bed.

The National Sleep Founda- HOW TO GET THE People who missed some tion says you’re probably too SLEEP YOU NEED sleep before getting into a drowsy to drive safely if you: Healthy habits can help you driving simulator or doing a sleep better and longer.

• Have trouble hand-eye coordination task perform as badly as or worse GIVE YOURSELF keeping your than people who had been TIME TO SLEEP. eyes focused given alcohol.

A busy schedule can make Can't stop Sleep deprivation also changit hard to get a good night’s yawning es how alcohol affects your sleep. body. If you drink while • Can't rememKEEP A SLEEP you’re tired, you’ll be more SCHEDULE. impaired than somebody ber driving who got enough rest. the past few Go to bed and get up at the same time every day, even on Driver fatigue caused about miles weekends.

83,000 car accidents between 2005 and 2009 and 803 deaths • Are daydreamCREATE A SLEEP in 2016, according to the Naing and have SANCTUARY. tional Highway Traffic Safety wandering Administration.

Keep your bedroom dark, thoughts quiet, and at a comfortable Some researchers say the temperature. Use it only for numbers are actually much • Have trouble sleep, sex, and quiet activihigher. Since drowsiness is ties like reading. Don’t bring holding your the brain's last step before in electronic screens like TVs falling asleep, driving while head up or cell phones. drowsy can -- and often does -- lead to disaster. Stimulants • Are drifting HAVE A BEDTIME like caffeine can’t stop the efROUTINE. in and out of fects of severe sleep deprivation. lanes Avoid bright lights, large

meals, caffeine, and alcohol before bed. Try things to help you relax, like a hot bath.

EXERCISE. Get about 30 minutes a day, at least 5 hours before bed.

NAP IF YOU MUST. Aim for no more than 30 minutes so you don’t wake up groggy or mess up your sleep schedule.

DON’T FORCE IT. If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy. Journaling may put nagging thoughts to bed.

TALK TO YOUR DOCTOR. A medical condition might be causing your sleep problems. ◙ SOURCE: WEBMD.COM

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Psychology

WHAT IS GASLIGHTING?

the gas lights in their house, then tells her that she is imagining the change in lighting.

ately, everyone from poliLticians to celebrities seem to

HOW GASLIGHTING AFFECTS YOU

be talking about gaslighting.

After someone has been gaslighting you for a while, you might start to doubt your feelings and memories.

But what is it? The term is often used incorrectly to describe any argument someone doesn't agree with.

But real gaslighting can be a form of emotional abuse. It happens when someone – like a partner, parent, friend, or boss – challenges what you know is true and makes you question your beliefs and sanity.

WHERE DID ‘GASLIGHTING’ COME FROM? It’s from the 1938 play "Gas Light", which was turned into a 1944 movie starring Charles Boyer and Ingrid Bergman.

Boyer plays a scheming husband who tries to convince his wife that she's lost her mind.

As part of his ruse, he dims

You might wonder if you imagined the events in question or if you're being too sensitive.

"Gaslightning" comes from the play "GasLight", which was turned into a 1944 movie starring Charles Boyer and Ingrid Bergman.

Boyer plays a scheming husband who tries to convince his wife that she's lost her mind.

You may find yourself apologizing for things you didn't do, blaming yourself when things go wrong, and making excuses to family and friends about the gaslighter's behavior.

Over time, you might start to wonder whether you're losing your mind.

FORMS OF GASLIGHTING Gaslighting doesn't only happen between romantic partners.

For example, your boss might CONTINUES ON PAGE 7

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gaslight you by denying that they offered you a raise or by making you look weak or incompetent to company management.

Even someone you just met, like a salesman at a car dealership, could gaslight you by claiming that you agreed to a more expensive option than you wanted.

WHEN YOUR DOCTOR GASLIGHTS YOU WHY DO PEOPLE GASLIGHT? Like other types of abuse, gaslighting is a way to gain control over someone else, a situation, or the gaslighter’s own discomfort.

Like other types of abuse, gaslighting is a way to gain control over someone else, a situation, or the gaslighter’s own discomfort.

SIGNS SOMEONE IS GASLIGHTING YOU Gaslighters use many techniques to gain power over you.

HOW TO RESPOND TO GASLIGHTING If you think you are being gaslit (rather than having poor communication or a healthy disagreement), try to talk things out with the other person.

Communicate your needs and set clear boundaries.

Take notes so that you have a written record if the gaslighter tries to twist the narrative.

ry to make it seem like you're at fault.

Stay close to a support network of family, good friends, Gaslighting happens in docand people who care about tor's offices and hospitals, you. too.

If all else fails, end the relaOften it takes the form of the tionship. ◙ doctor not listening to you or not taking your concerns seriSOURCE: WEDMD.COM ously.

One method is to deny something they said or did. If you question their version of For example, a gaslighter events, they pretend to formight shift the focus of an unget or accuse you of misrepleasant conversation away Women are more likely to membering. from themselves by suggesthave their symptoms ignored ing that the other person is at When you push back, they or dismissed than men. fault. might minimize your feelings This is called medical gaslightPeople may not even realize by calling you "too sensitive," ing. It can harm your health they're gaslighting. Gaslight- "confused," or "crazy." by slowing diagnosis and ing is not a mental illness; it Or they might change the sto- treatment. is a form of manipulation.

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Science

People often confuse the

Earth’s surface gets most of its heat from the energy associated with the Sun’s rays, which strike the planet’s surface during the day. At night most of this energy is radiated back into space.

concepts of global warming and climate change, and it doesn’t help that media companies often substitute one for the other in TV, newspaper, and social media reporting.

Greenhouse gases (such as carbon dioxide, methane, nitrous oxides, and chlorofluorocarbons [CFCs]) absorb infrared radiation (net heat energy) emitted from Earth’s surface and radiate it back to the surface, thus contributing to the greenhouse effect.

This is somewhat understandable since the two concepts overlap a great deal. In fact, there is a causal relationship between the two.

However, there are some subtle and some not-so-subtle differences between global warming and climate change.

The phrase global warming is used by scientists to mean a long-term increase in Earth’s average air temperature.

It can refer specifically to such warming that is due to the influence of rising concentrations of greenhouse gases in the atmosphere.

The phrase global warming is used by scientists to mean a longterm increase in Earth’s average air temperature.

Though the recent rise in greenhouse gases in the atmosphere is arguably the main factor affecting global warming, other factors are involved (such as variations in Earth’s orbit, the angle of the planet’s axis, and variations in the Sun’s energy output).

Nevertheless, as higher concentrations of greenhouse CONTINUES ON PAGE 9

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gases allow Earth’s atmosphere to hold on to greater amounts of heat that would normally escape into space at night, Earth’s average temperature rises.

Climate, on the other hand, is the average condition of the atmosphere in a given location over a long period of time, such as 30 years or more.

Climate change is a bit different. Before we look into what climate change is, it may be helpful to think a bit about climate with respect to weather. Weather, which is often confused with climate, is the set of conditions in the atmosphere in one location for a limited period of time, such as throughout the day, at night, or at any particular Earth’s climate can change over time not only because point during the day. of changes in the atmosphere Climate, on the other hand, but also because of interis the average condition of actions between the atmothe atmosphere in a given sphere and various geologic, location over a long period chemical, biological, and geoof time, such as 30 years or graphic factors. more.

For example, regional cliThus, climate change is a lonmates (as well as Earth’s globger-term change in the averal climate) can change in reage condition of the atmosponse to a sustained period sphere. of heavy volcanic activity.

Human beings most certainly contribute to climate change Much of that activity is relatby adding greenhouse gases ed in turn to the movement of to the atmosphere, but this is Earth’s tectonic plates, which drives the continents across only part of the equation.

the surface of the planet.

forms of life capable of photosynthesis began to spread across the planet.

As the world continues to come to grips with how human activities influence Earth’s climate, the tangible effects of climate change that is caused by global warming— such as melting glaciers and ice caps, rising sea levels, and changes in seasonal temperature and rainfall patterns — are becoming the focus.

With such disruptions becoming more and more apparent, many scientists are discussing them increasingly in terms of real long-term climatic changes rather than simply remarking about Earth’s average temperature.

Over hundreds of thousands to millions of years, the continents collide with other continents or break apart, changing the paths of ocean C o n s e q u e n t l y, c l i m a t e currents and local winds. change can also refer to the This affects the transport of cause-and-effect relationship heat from the tropics to the between global warming and climate change. poles.

Earth’s global climate has also changed in response to drastic changes in atmospheric chemistry—notably the rise in oxygen concentrations billions of years ago when plants, algae, and other

That is, it can refer to a change in the average condition of the atmosphere brought on by global warming. ◙ SOURCE: ENCYCLOPAEDIA BRITANNICA

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Nature

hich of these terms you W use has more to do with

Both hurricanes and typhoons are tropical cyclones—and “cyclone” is what they’re called when they occur in other places, such as over the Indian Ocean.

where in the world you live than anything else.

A storm by any other name… is just a storm?

WHAT IS A TROPICAL CYCLONE?

Yes, a hurricane is the same as a typhoon, which is also the same as a cyclone but not necessarily the same as a bomb cyclone.

A cyclone starts out over tropical or semitropical waters as what NOAA calls a “rotating” and “organized” series of clouds and thunderstorms (In the Northern hemisphere they all spin counterclockwise). When it first gets going, it’s called a “tropical depression.”

So, typhoon vs. hurricane vs. cyclone, what’s the difference?

Not much, except their names, though those names do depend on where a storm originates.

A “hurricane” occurs over the North Atlantic or over the central or eastern North Pacific oceans—in places like Florida, the Caribbean, Texas and Hawaii.

Forming over the western North Pacific, in East Asian countries like Japan and Korea? That’s a “typhoon.”

A “hurricane” occurs over the North Atlantic or over the central or eastern North Pacific oceans.

As it picks up speed, it gets upgraded to a “tropical storm”—it needs to have winds of at least 39 miles per hour to earn this designation.

And when sustained winds of 74 miles per hour are reached, the storm has intensified, or “matured,” to the point where we now refer to it as a hurricane, a typhoon CONTINUES ON PAGE 11

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or an intensified tropical cyclone.

WHAT’S THE DIFFERENCE BETWEEN A HURRICANE AND TYPHOON? Hurricane vs. typhoon, how do they compare?

Besides occurring in different parts of the world—hurricanes happen in the North Atlantic or over the central/ eastern North Pacific while typhoons occur over the western North Pacific and East Asia—they also vary in intensity.

How that intensity is factored depends on who’s doing the factoring.

In the United States, we rate hurricanes on a scale of 1 to 5, using the Saffir-Simpson Scale that’s based on maximum wind speed: Category 1 has winds between 74 and 95 miles an hour; Category 2, between

Hurricane vs. typhoon, how do they compare?

Besides occurring in different parts of the world— hurricanes happen in the North Atlantic or over the central/ eastern North Pacific while typhoons occur over the western North Pacific and East Asia— they also vary in intensity.

96 and 110 mph; Category 3, between 111 and 129 mph; Category 4, between 130 and 156 mph; and Category 5, 157 mph ad above.

However, the World Meteorological Organization gives strong typhoons, very strong typhoons, and violent typhoons a Class 5 designation, with wind speeds ranging from 74 miles an hour to 119plus miles an hour.

WHAT’S THE DIFFERENCE BETWEEN A CYCLONE AND A HURRICANE? Like hurricanes and typhoons, cyclones and hurricanes are not exactly the same.

Hurricanes are designated as such “when they develop over the North Atlantic, central North Pacific and eastern North Pacific” according to National Geographic.

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Nature

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they are called cyclones. The storms also differ in the times of the year they peak.

Hurricane season is in full swing from mid-August to late October while cyclone season can peak any time “around May and November.”

However, in terms of impact, the two are extremely similar and tend to wreak havoc no matter the location.

WHY THE DIFFERENT NAMES? Cyclone is generic, and the word meteorologists use to speak generally of these storms.

The Online Etymology Dictionary dates its origins to 1848 when it was presumably used first to describe an intense storm that happened over India in 1789; it comes, loosely, from the Greek word kyklon, “moving in a circle, whirling around.”

The word hurricane’s origins in the Americas date to the

And no matter where in the world you are, if you live in a region that experiences cyclones (or hurricanes or typhoons), the largest and most intense of those storms are becoming more and more likely due to climate change, a recent study found.

arrival of the Spanish here in the 15th and 16th centuries; the Spanish word for hurricane is huracán. According to Gawker, “‘Typhoon’ entered the English language when explorers interacted with residents of southwest and southern Asia [and] comes from tufan, which means ‘big cyclonic storm’ in Arabic, Persian, and Hindi.”

No matter what you call these intense storms, they bring strong winds, lots of rain and flooding.

And no matter where in the world you are, if you live in a region that experiences cyclones (or hurricanes or typhoons), the largest and most intense of those storms are becoming more and more likely due to climate change, a recent study found.

Typhoon vs. hurricane vs. cyclone, no matter what we call them or where we experience them, we’re in for a wild future. ◙ SOURCE: WWW.WIRED.COM

Youth

Need endless coffee or en-

You might associate caffeine with coffee and energy drinks. However, it appears in a variety of products, ranging from tea and chocolate to soda and supplements.

ergy drinks to get through the day?

Learn about the health risks of caffeine for teens, caffeine dependency, and how to safely cut back.

If you’re a teen who enjoys caffeine, you’re certainly not alone. Caffeine is easily accessible and well-advertised.

WHAT IS CAFFEINE? Caffeine is a naturally occurring substance in coffee beans, guarana seeds, kola nuts, tea leaves, cacao pods, and many other plants.

Most adolescents consume caffeine, whether it’s an occasional cup of coffee or a regular energy drink.

Like adults, many like how these drinks perk them up during the day. Others simply enjoy the taste of their favorite coffee, tea, or soda.

When consumed, it acts as a psychoactive drug, meaning it alters your state of mind.

More specifically, it stimulates your nervous system, making you feel more alert.

Caffeine can affect your mood, making you feel more nervous, irritable, or anxious, for example.

As a stimulant, it can also have physical effects, temporarily raising your blood pressure and breathing rate.

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Caffeine can affect your mood, making you feel more nervous, irritable, or anxious, for example.

There’s also a social element to caffeine’s popularity with teens. Many adolescents enjoy meeting friends for a coffee or soda. If your parents and peers regularly drink it, it can just seem completely normal to do the same. You may even feel a little more mature with a cup of coffee in your hand.

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coffee a day without any effects, while others can get the jitters from even a small black tea.

Impaired heart function. Caffeine can temporarily spike your heart rate and blood pressure.

Factors such as age, sex, body size, and genetics can all play role to play in caffeine sensitivity.

The U.S. Food and Drug Administration (FDA) advises that healthy adults stick to no more than 400 milligrams of caffeine a day.

CAFFEINE’S LIMITATIONS Coffee and soda may seem like convenient “remedies” for an energy boost you when you begin to flag during the day.

However, the truth about caffeine's energizing effects is a little more complicated.

In the short term, it can leave you feeling jittery or disrupt your sleep.

This can lead to issues such as irregular heartbeat and heart palpitations (that unpleasant fluttering sensation in your chest) even in people who The U.S. Food and Drug Ad- don't have known heart conministration (FDA) advises ditions. that healthy adults stick to no more than 400 milligrams of The risk of complications rises caffeine a day. even higher when caffeine is mixed with other drugs, such However, the recommended as alcohol. daily limit for adolescents between the ages of 12 and 18 CALCIUM years old is much lower: 100 DEPLETION milligrams.

Some studies indicate that Some energy drinks con- caffeine may increase caltain two or three times that cium depletion, leading to amount of caffeine in one bone loss. This may be espeserving. cially consequential to the developing bodies of teenagWhy the lower limit? As a ers. teen, you're still in an important phase of physical de- Other research shows that velopment, and it's not fully soft drinks are also associatunderstood how the drug ed with an increased risk for may affect your cardiovascu- bone fractures, perhaps belar function, nervous system, cause the sugar and sodium and overall health. content increases the loss of calcium.

Some research has shown that too much caffeine can Insomnia or sleep disruphave particularly detrimental tions. effects on developing minds Consuming too much caffeine and bodies. can make it difficult to physiNEGATIVE EFFECTS cally and mentally wind down OF TOO MUCH at the end of the day and get CAFFEINE to sleep.

In the longer term, regularly consuming too much can worsen certain mental health problems or even lead to cafAlthough you may initially feine dependency. enjoy the effects of caffeine, Whether you're a teen who's too much of it can lead to unobsessed with energy drinks comfortable side effects. or a parent worried about your child, there are plenty of You may be physically shaky ways to cut back and replace or feel unable to control raccaffeine with healthier, more ing thoughts, for example.

Nervousness itself can beeffective energy boosts. come a distraction, making it HOW MUCH harder to focus.

Caffeine works by blocking the effects of adenosine, a chemical in your body that promotes feelings of sleepiness. In other words, you're not actually receiving an en- CAFFEINE IS ergy boost.

HEALTHY?

Lack of sleep can then lead to additional problems, such as daytime fatigue, higher stress, irritability, and difficulty focusing.

There may also be long-term consequences. Teens require plenty of sleep for healthy development because a growth hormone is released when Too much caffeine can also you're resting. have more serious conse- A consistent lack of sleep may On top of that, caffeine can Caffeine doesn’t affect every- quences for your mental restrict your physical growth. come with plenty of draw- one the same way. Some peo- health and physical well-bebacks. ple can drink multiple cups of ing, such as: Stunted brain development.

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As a stimulant, caffeine speeds up your heart rate and your breathing, which can worsen your anxiety.

On top of that, if those cups of coffee ruin your sleep, you'll likely feel even more anxious the next day.

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In the short term, caffeine mance. leads to an increase in activA high-sugar diet can also ity in the brain. worsen skin conditions like However, there's also some acne. evidence that it might hinder brain development in young Caffeine itself can decrease your skin's production of coldrinkers. lagen; a protein associated This could be, in part, because with skin elasticity. caffeine affects sleep, which A decrease in this important then impacts brain growth. protein may result in premaUpset stomach. Caffeine in- ture wrinkles. creases stomach acid, which can lead to intestinal issues, Lastly, coffee is well known such as heartburn or nausea. to stain teeth, leaving your smile less than pearly.

These issues can be made even worse if you're feeling CAFFEINE’S EFFECT stressed out. Caffeine is also a ON ADHD (ATTENmild diuretic, meaning you'll TION DEFICIT need to make more trips to HYPERACTIVITY DISORDER) the bathroom.

EFFECT ON APPEARANCE Certain caffeinated products, such as energy drinks, come loaded with sugar, which can lead to weight gain or undermine your sports perfor-

tion.

prone to panic attacks, sipping on a coffee or energy Caffeine enhances the ef- drink is only going to make it fects of that hormone, which much worse. might lead those with ADHD to seek out more caffeine As a stimulant, caffeine speeds up your heart rate and than is healthy. your breathing, which can Additionally, some research- worsen your anxiety. ers argue that caffeine might be able to improve cer- On top of that, if those cups of tain adult ADHD symptoms, coffee ruin your sleep, you'll such as inattentiveness and likely feel even more anxious the next day. memory impairment.

Despite this, there's not enough conclusive evidence to say caffeine improves the performance of young people with ADHD.

Doctor-prescribed medication is likely to be more effective than caffeine, and cafIt's possible that some teens feine may even interact with medication in a way that's may use caffeine to help unhelpful. cope with undiagnosed and untreated ADHD symptoms. CAFFEINE’S EFFECT People with ADHD can experi- ON ANXIETY AND BIence low levels of dopamine, POLAR DISORDER a “feel-good” hormone in the brain that's linked to motiva- If you’re socially anxious or

A 2022 review of research confirmed that if you have an anxiety disorder, such as panic disorder, too much caffeine can even induce panic attacks.

Although not conclusive, there is also some evidence that caffeine may trigger manic states in people with bipolar disorder. This could be due to the fact that caffeine is a stimulant, it disrupts sleep, or simply interacts with medications. ◙ SOURCE: WEBMD.COM

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Well-being

osing weight and eating Lhealthier aren’t at the very

Here, the winners in the 11 categories:

BEST DIETS OVERALL

top of the list of 2024 New Year’s resolutions, at least according to one survey. Saving money is, cited by 59% of more than 400 respondents.

After the Mediterranean diet: DASH (Dietary Approaches to Stop Hypertension) diet came in second. It fights high blood pressure and focuses on fruits, vegetables, whole grains, lean protein, and lowfat dairy.

But 47% swaid eating healthier was a resolution, and 35% picked losing weight.

Guidance for both goals is just out from U.S. News & World Report, which issued its 14th annual ranking of the best diet plans today.

The Mediterranean diet, with an emphasis on overall diet quality rather than a single food group or nutrient, swept the categories.

It won in the category of Best Diets Overall, along with Best Diets for Diabetes, Best HeartHealthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best FamilyFriendly Diets, and Best Diets for Healthy Eating.

The Mediterranean diet, with an emphasis on overall diet quality rather than a single food group or nutrient, swept the categories.

MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet was third.

It combines DASH and Mediterranean diets with a focus on improving brain health.

BEST WEIGHT LOSS DIETS Weight Watchers, now known as WW, took first. It uses a points-based program to set a daily goal, includes support via meetings, and encourages physical activity.

Mediterranean diet, second.

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Weight Watchers, now known as WW, took first.

It uses a pointsbased program to set a daily goal, includes support via meetings, and encourages physical activity.

BEST DIETS FOR BONE AND JOINT HEALTH

Volumetrics, third. It focuses on eating healthy foods that make you feel full, with a goal of long-term weight loss.

Mediterranean took the top spot.

BEST FAST WEIGHT LOSS DIETS

DASH was second.

The keto diet is in first place, repeating last year. The highfat, low-carb diet aims to produce quick weight loss through fat burning.

Flexitarian took third.

BEST DIETS FOR HEALTHY EATING Mediterranean, first.

The Atkins diet got second place. It restricts carbs when you start it, then gradually adds them back in.

Flexitarian, second.

DASH, third.

BEST DIET PROGRAMS

The HMR (Health Management Resources) program got third. It’s based on structured meal plans and behavioral coaching.

BEST DIABETES DIETS Mediterranean diet got first place.

DASH came in second.

Flexitarian was third. It focuses on fruits, vegetables, and other healthy foods but allows meat occasionally.

Weight Watchers, or WW, first place.

The Atkins diet restricts carbs when you start it, then gradually adds them back in.

Mayo Clinic Diet, which focuses on fruits, vegetables, and whole grains, as well as helping people improve their eating habits, took second place.

Noom diet, which focuses on low-calorie foods, personalized calorie ranges, and coaching to meet goals, took third place.

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BEST FAMILYFRIENDLY DIETS Mediterranean, first.

Flexitarian, second.

DASH, third.

BEST HEARTHEALTHY DIETS

The keto diet is in first place, repeating last year.

The high-fat, low-carb diet aims to produce quick weight loss through fat burning.

Mediterranean, first.

DASH, second.

Ornish diet, focusing on plantbased foods, limited animal products, daily exercise, and stress reduction, was third.

BEST PLANT-BASED DIETS Flexitarian got first place.

Mediterranean got second.

Vegan got third. It focuses on plant-based foods, with no foods from animals, including dairy products.

EASIEST DIETS TO FOLLOW Mediterranean, first.

Flexitarian, second.

DASH, third.

consumers set and achieve healthy active lifestyle and nutrition goals aligned with global public health standards.

Our program provides convenience and a flexible meal replacement program based on nutrition science and clinical studies.

carbs? Do smaller, frequent meals keep the pounds off? “Herbalife’s meal replaceWhat’s the secret to shedding ment strategies are evidenceWebMD reached out to Herb- pounds? based and target adequate alife, included in the rankings protein intake based on lean for the first time, and Slim- In a statement, Kent Bradley, MD, MBA, MPH, chief health body mass within the AllowFast. and nutrition officer for Herb- able Macronutrient Range for Herbalife, along with the Du- alife, said: Protein at about 30% of calokan diet and raw food, were ries recognized as appropriranked 28th of 28 diets for “We are confident that our ate for weight management best weight loss. SlimFast, healthy diet and lifestyle prowhich used shakes, smooth- gram encourages a balanced, by the World Health Organiies, and meal bars to replace accessible, and education- zation. two of three meals a day, was based approach to help meet ranked 30 of 33 for best over- the diverse nutritional, so- The approach to weight manall diets. cial, and cultural needs of our agement using products inglobal consumer population cluding shakes, bars, soups Shape Watch Out for These in more than 90 countries and prepared foods has been Weight Loss Myths around the world. validated by many. …”

FEEDBACK FROM DIET PLANS

WATCH OUT FOR THESE WEIGHT LOSS MYTHS

A key to the success is our Slim Fast declined to provide community nutrition model a comment at this time. ◙ that provides a network of Should you steer clear of supportive resources to help SOURCE: WEBMD

Psychiatry

• Tense muscles main symptom of anxiTetyhe disorders is excessive • Dizziness

fear or worry. Anxiety disorders can also make it hard to • Thinking about a problem over and breathe, sleep, stay still, and over again and concentrate. Your specific unable to stop symptoms depend on the (rumination) type of anxiety disorder you have.

• Inability to conCommon symptoms are:

• Panic, fear, and uneasiness • Feelings of panic, doom, or danger • Sleep problems • Not being able to stay calm and still • Cold, sweaty, numb, or tingling hands or feet

disorders. A complex mix of things play a role in who does • Drug withdrawal or misuse. Cerand doesn’t get one.

• Genetics. Anxiety disorders can run in families.

tain drugs may be used to hide or decrease certain anxiety symptoms.

Anxiety disorder often goes hand in hand with alcohol and substance use.

• Brain chemistry.

Some research suggests anxiety

• Medical conditions. Some heart, lung, and thyroid

• Shortness of breath • Breathing faster and more quickly than normal (hyperventilation)

Some causes of anxiety disorders are:

• Dry mouth • Nausea

disorders may be linked to faulty circuits in the brain that control fear and emotions.

• Environmental stress. This refers to stressful events you centrate have seen or • Intensely or oblived through. sessively avoiding Life events often feared objects or linked to anxiety places disorders include childhood abuse ANXIETY DISORDER and neglect, a CAUSES AND RISK death of a loved FACTORS one, or being atResearchers don’t know extacked or seeing actly what brings on anxiety violence.

CAUSES OF ANXIETY DISORDER

• Heart palpitations

7 19

conditions can cause symptoms similar to anxiety disorders or make anxiety symptoms worse. It’s important to get a full physical exam to rule out other medical conditions when talking to your doctor about anxiety.

RISK FACTORS FOR ANXIETY DISORDER Some things also make you more likely to develop an anxiety disorder. These are called risk factors. Some risk factors you can’t change, but others you can.

Risk factors for anxiety disorders include:

• History of mental health disorder.

Having another mental health disorder, like depression, raises your risk for anxiety disorder.

• Childhood sexual abuse. Emotional, physical, CONTINUES ON PAGE 20

20

Psychiatry

7

Get better sleep. Sleep problems and anxiety disorder often go hand in hand. Make getting good rest a priority.

Follow a relaxing bedtime routine. Talk to your doctor if you still have trouble sleeping.

CONTINUING FROM PAGE 19

and sexual abuse or neglect during childhood is linked to anxiety disorders later in life.

• Trauma. Living through a traumatic event increases the risk of posttraumatic stress disorder(PTSD), which can cause panic attacks.

• Negative life events. Stressful or negative life events, like losing a parent in early childhood, increase your risk for anxiety disorder.

• Severe illness or chronic health condition. Constant worry about your health or the health of a loved one, or caring for someone who is sick, can cause you to feel overwhelmed and anxious.

• Substance abuse.

The use of alcohol and illegal drugs makes you more likely to get an anxiety disorder.

Some people also use these substances to hide or ease anxiety symptoms.

• Being shy as a child. Shyness and withdrawal from unfamiliar people and places during childhood is linked to social anxiety in teens and adults.

• Low self-esteem.

Negative perceptions about yourself may lead to social anxiety disorder.

ANXIETY DISORDER DIAGNOSIS If you have symptoms, your doctor will examine you and ask questions about your medical history. They may run tests to rule out other health conditions that might be causing your symptoms.

No lab tests can specifically diagnose anxiety disorders.

If your doctor doesn’t find any physical reason for how you’re feeling, they may send you to a psychiatrist, psychologist, or another mental health specialist. Those doctors will ask you questions and use tools and testing to find out if you may have an anxiety disorder.

Your doctors will consider how long you’ve had symptoms and how intense they are when diagnosing you. It’s important to let your doctors or counselors know if your anxiety makes it hard to enjoy or complete everyday tasks at home, work, or school.

The United States Preventive Service Task Force recommends screening for anxiety in children and adolescents ages 8 to 18 years and screening for major depressive disorder (MDD) in adolescents ages 12 to 18 years.

Learn to relax. Stress management is an important part of your anxiety disorder treatment plan. Things like meditation, or mindfulness, ANXIETY DISORDER can help you unwind after a TREATMENTS stressful day and may make There are many treatments your treatment work better. to reduce and manage symp- Keep a journal. Writing down toms of anxiety disorder. your thoughts before the day Usually, people with anxiety is down may help you relax so disorder take medicine and you’re not tossing and turngo to counseling. ing with anxious thoughts all Managing Anxiety Disorder night.

Symptoms Manage your negative These tips may help you con- thoughts. Thinking positive trol or lessen your symptoms: thoughts instead of worrisome ones can help reduce Learn about your disorder. anxiety. This can be challengThe more you know, the bet- ing if you have certain types ter prepared you will be to of anxiety, however. Cognimanage symptoms and road- tive behavioral therapy can blocks along the way. Don’t teach you how to redirect be afraid to ask your doc- your thoughts. tor any questions you might have. Remember, you are a Get together with friends. key part of your health care Whether it’s in person, on the phone, or the computer, soteam. cial connections help people Stick to your treatment plan. thrive and stay healthy. PeoSuddenly stopping your meds ple who have a close group of can cause unpleasant side friends that support and chat effects and can even trigger with them have lower levels anxiety symptoms. of social anxiety.

Cut down on foods and drinks that have caffeine, such as coffee, tea, cola, energy drinks, and chocolate. Caffeine is a mood-altering drug, and it may make symptoms of anxiety disorders worse.

Seek support. Some people find it helpful and uplifting to talk to others who are experiencing the same symptoms and emotions. Self-help or support groups let you share your concerns and achievements with others who are or Don’t use alcohol and rec- who have been there. reational street drugs. Substance abuse increases your Ask your doctor or pharmarisk of anxiety disorders. cist before taking any overthe-counter meds or herbal Eat right and exercise. Brisk remedies. Many have chemiaerobic exercises like jogging cals that can make anxiety and biking help release brain symptoms worse. ◙ chemicals that cut stress and improve your mood.

SOURCE: WEBMD.COM