Issue 162 - Health Habits for the New Year

I S S U E 1 6 2 | H E A LT H H A B I T S F O R T H E N E W Y E A R

WHAT YOU NEED TO KNOW ABOUT DOOMSCROLLING AND YOUR HEALTH PG 46

WHAT DOES THE "ORGANIC" LABEL MEAN? PG 30

IS GROUNDING GOOD FOR YOU? PG 27

One resolution I have made, and try always to keep, is this: to rise above the little things.

- JOHN BURROUGHS

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TEAM EDITOR IN CHIEF Brianna Connors

MARKETING DIRECTOR Derek Archer

JUNIOR EDITOR Riley George

SOCIAL MEDIA SPECIALIST Lauren Rider

CHIEF MARKETING OFFICER H a n n a h To w n e s

GRAPHIC DESIGNER Sarah Cook

CONTRIBUTORS Adreana Drew

Mendez,

B.,

Gaye

Catherine

Pannel,

Newton,

Gentry

Shannon, Luke Argue, Mălina O. R., Peter C., Zenith Lundell

A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us.

New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards self-realization, selfimprovement, and willingness to help those around you better themselves.

C ONTE N TS LIFESTYLE

08

How Does Walking Benefit Your Health?

38 NUTRITION

30

What Does the "Organic" Label Mean?

38

16

16

How to Have Better Posture

20

Can a Lack of Caffeine Cause Headaches?

27

Is Grounding Good for You?

How to Do Calorie Calculations

27

20

MEDICAL NEWS

42

Does Hygiene Affect Mental Health?

46

What You Need To Know About Doomscrolling and Your Health

42

08

How Does

walking

Benefit Your Health?

8

WRITTEN BY ZARAH LOUISE

W

ith recent workout trends popping up on social media,

Walking is a Great Way to Improve Circulation

it’s often easy to find yourself in a rabbit hole of 30-minute

Walking at any pace can do wonders to your

weight loss programs, trendy diets and viral info-

body’s circulation. Just 10 minutes of brisk or

graphics on How to Lose Body Fat in Just 10 Days!

moderate walking three times a day can help

While this is a great way to get people to go out and work out, the simplest exercise is often highly overlooked — walking!

people struggling with high blood pressure.

Improving your body’s circulation through walking is a great way to reduce the stiffening of blood vessels, which in turn encourages

Walking provides the human body with numerous

blood to flow easily throughout your body.

benefits, despite it being the most basic form of

Contracting and relaxing your muscles while

body movement. It is easy to do, isn’t hard on the

walking stimulates the large veins in the legs,

joints and can serve as a meditation technique!

thus promoting healthy circulation, especially in

So yes, all these high-intensity exercises are

areas where blood flow is stagnant.

great, but going out even for a quick walk can do wonders for your body without the physical demand of intense workouts!

A healthy blood circulation creates a domino effect of health benefits! It helps keep your heart healthy and reduces the risk of diseases such as stroke and heart attack. It also helps improve your joint health and can even reduce the pain of arthritis!

Top Doctor Magazine / Issue 162 / 9

Walking Can Help Strengthen Your Muscles Walking is a great way to get in shape and improve your overall health, but it can also help to strengthen your muscles.

When we think of strengthening muscles, we often think about weightlifting or resistance training. These are also great ways to develop strong muscles over time, but they may not be for everyone! Walking is easily accessible and an effective lowimpact workout that doesn’t require much to get started.

It’s easy to dismiss walking as an exercise that exclusively targets the legs, but we tend to overlook that walking targets a lot of our muscles, especially in the upper body, such as the abs, hip flexors and back, that help keep you upright as you are walking.

Are walking routines recommendable for pregnant women? By all means! Walking strengthens the exact group of muscles that, when unattended, leads to unwanted back pain. The more you walk during pregnancy, the more you develop strong back muscles that will help pregnant women support their growing bellies.

It Also Strengthens Your Bones Walking is a great way to build and maintain strong bones. Since it is a weightbearing your

exercise,

muscle

walking

strength,

increases

balance

and

coordination, contributing to preventing falls and fractures while improving your overall health.

By putting stress on bones, walking

10

helps to stimulate the production of new bone cells, leading to increased bone density. It can also help improve balance and coordination, both of which are important for preventing injuries caused by falls. For people with osteoporosis or other conditions that affect bone density, walking can be an effective way to slow the progression of the condition and improve quality of life.

Just like muscles, bones become stronger with exercise. Because they are living tissues, bones can change and adapt over time in response to the exertion of force placed upon them. So, when you exercise regularly, your bones adapt by growing more tissue and developing density.

Walking Helps Boost Immunity Walking is a great way to boost immunity and improve health. Studies have shown that walking can help improve immune system function, increase white blood cell count and even reduce inflammation.

Walking also helps promote healthy gut bacteria, further strengthening the immune system. In addition to boosting immunity, walking has also been shown to improve heart health, lower blood pressure and reduce stress levels.

Issues

with

digestion

and

nutrient

absorption? Walking will help speed up food movement through your digestive system, preventing the growth of harmful bacteria. In addition, healthier blood circulation will help deliver nutrients and oxygen to all of your cells, including your immune cells. So, next time you’re feeling under the weather, take a brisk walk and give your immune system a boost!

Top Doctor Magazine / Issue 162 / 11

Walking, however, is much easier on the joints than running, and it is, therefore, a good option for people with arthritis or other joint problems.

Walking Helps Alleviate Joint Pain Walking is a low-impact form of exercise that can have significant health benefits, especially for people who suffer from joint pain.

Joints are protected by a cartilage layer that allows them to move smoothly. However, this cartilage can break down over time, causing pain and inflammation. Walking helps to alleviate joint pain by strengthening the muscles around the joints and improving flexibility. In addition, it increases the production of synovial fluid, which lubricates the joints and helps to reduce friction.

Walking also helps to reduce inflammation and improve the range of motion of your legs. The more miles you get in, the more weight you’ll lose, putting less and less stress on your joints. If you are struggling with knee pain, joint pain or arthritis, walking is a great way to get moving and improve your overall health.

Is Walking Better Than Running?

Walking and running are both excellent forms of exercise, but walking has several distinct advantages. This is not to say that running doesn’t have its benefits — it is a great cardio workout and can help you to burn more calories than walking, build strong bones and improve your overall fitness level. Walking, however, is much easier on the joints than running, and it is, therefore, a good option for people with arthritis or other joint problems.

Walking can be done virtually anywhere and anytime, without any special equipment or training. All you have to do is put your shoes on, leave your home and enjoy the fresh air while clearing your mind of negative thoughts and quotidian cares!

12

Top Doctor Magazine / Issue 162 / 13

14

16

posture

HOW TO HAVE BETTER

f

WRITTEN BY LUKE ARGUE

ixing your poor posture is not as easy as sitting up straighter.

Because we spend so much time in a bad posture, implementing posture exercises and mindfulness into our lives is the real solution.

Much like bad posture becomes a habit, we must also build good posture over time with the cumulative effect of small life changes.

Why Good Posture Is Important Posture is about much more than simply trying to make yourself look better while sitting at your desk at work. In the short term, bad posture can cause a host of aches and pains in the operative areas of your neck, shoulders and back. Shifting into poor posture unnaturally places more weight on your operative areas, which aren’t made to hold.

These aches and pains can cause significant discomfort and are signs of muscle tension and soreness.

These symptoms can become severe in the long run. If you continually practice bad posture, your immune system’s efforts to heal it will cause irritation and inflammation in your neck muscles. This irritation and inflammation can lead to arthritis in your joints if it occurs frequently. Bad posture may not be all that significant in the short term, but if practiced regularly over years and years, it can create permanent damage.

What Is the Fastest Way to Improve My Posture?

The fastest way to improve your posture is to make better posture a habit. Posture isn’t something you can change instantly but a habit you must cultivate. It would likely take 4 to 6 weeks to see a significant change for the better in your posture. It may take some time

Top Doctor Magazine / Issue 162 / 17

to notice a significant positive change in your posture, but by being very mindful of your habits, you will soon notice the benefits.

How Can I Improve My Posture in General?

Helpful tips for improving your posture include: BEING MINDFUL OF YOUR POSTURE; KEEPING YOUR SURFACES AT A COMFORTABLE WORKING HEIGHT; WEARING COMFORTABLE AND LOW-HEELED SHOES. These actions can make you more aware of your posture.

They might not be grand, sweeping changes, but even these small things can directly improve your posture.

You can also help your posture by staying active and maintaining a healthy weight. Inactivity and being overweight can harm your posture by making your muscles work harder to stay in a healthy position. By working on these general principles, you can form the foundation of a healthy posture habit. you sleep on your side or back. If you sleep on your side,

Helpful Tips for a Better Posture

slightly bend your knees and use a pillow to align your head

Better Posture While Sitting at Your Desk

overly thick pillows.

and neck with your spine. If you sleep on your back, avoid

You can improve your posture while at your desk by sitting with a rolled towel or cushion while placing your feet squarely

How To Have Better Posture

on the floor.

Exercises are one of the best ways to better your posture.

Better Posture While Texting

Child’s Pose

You might place stress on your neck while you text by

This yoga pose helps the neck and back deal with the

tilting your head downwards. If you find yourself doing this

pressures of bad posture by releasing any accumulated

regularly, give your neck a break by bringing your phone up to

tension. Kneel on the ground, sit back on your ankles, bend

your eyes or stretching your neck out.

so your forehead approaches the floor and reach past your

back in your chair and cushioning your mid to lower back

Better Posture While Driving Do not recline too far while you drive. It may be comfy, but it

High and Side Plank

can be detrimental to your posture over long drives. Cushion

These two plank exercises improve your core muscles to

your lower to mid back and bend your knees while keeping

strengthen your back and better your posture. For a high

them roughly at hip level to improve your posture.

plank, get into a push-up position with straight arms and legs.

Better Posture While Sleeping Achieving better posture while sleeping depends on whether

18

head with your shoulders.

For side planks, position yourself on your side with straight legs, using one bent arm to support your weight on your elbow.

Thoracic Spine Rotation This twisting exercise helps relieve tension while improving your mobility and stability for better posture. To perform, lie on your side with your knees bent at a 90-degree angle in front of you. Extend your arms in front of you and stretch your top arm to the other side of your body while keeping your legs and upper body as stable as possible.

How Often Should I Do Posture Exercises?

You should perform some of the exercises listed above at least once a day. Posture is a habit, and the only real way to create one is to practice it every day to the best of your ability.

How To Improve Posture While Gaming and Reading Avoid sitting in one place as much as possible while gaming or reading. It would help if you switched positions as often as possible, took walks to give yourself a break, touched the floor with your feet and stretched your muscles from time to time. You’ll be in a much healthier place when you finish your gaming or reading session than you would have been otherwise.

How To Get Used To Good Posture The only way to get used to having good posture is to develop it. Like any habit, it may seem daunting now, but with practice and dedication, it will become a natural part of your life. So, give it a chance and trust the process.

If you do, you will notice significant changes for the better, not only in how you look at your desk but also in your health. You’ll be doing your muscles and joints a huge favor by literally taking a heavy load off them.

Top Doctor Magazine / Issue 162 / 19

CAN A LACK OF

caffeine CAUSE

HEADACHES C

WRITTEN BY ZENITH LUNDELL

affeine is the most widely consumed

When caffeine intake is suddenly reduced or

psychoactive substance in the U.S.

ceased after consistent consumption, caffeine

and the world. A study in the Food

withdrawals can also cause a range of detrimental

and Chemical Toxicology journal on

effects. One of the most common symptoms

caffeine intake in the U.S. found that roughly 85%

is headaches. The link between caffeine and

of Americans consume caffeine. The same study

headaches is still being investigated, with some

found that 96% of caffeine consumed via bever-

studies reflecting that it assists in alleviating

ages is from drinking coffee. Globally, around 1.6

headaches and migraines, while others claim that

billion cups of coffee are consumed daily.

it causes them.

Coffee has become an indispensable part

Getting a clear view of the relationship between

of modern culture and living. Workplaces

caffeine, headaches and caffeine withdrawals

and productivity rituals are centered on the

requires an in-depth examination of caffeine's

dark brew, while coffee shops are a nexus for

mechanisms of action and the current scientific

socializing and connecting.

literature findings.

For all of its overarching popularity and adoration, coffee, like any other psychoactive substance, comes with its fair share of downsides and adverse effects. Certain segments of the population have an increased sensitivity to the adverse effects of caffeine, while other individuals might have genetic-based vulnerabilities to caffeine. Studies have found that caffeine increases anxiety in younger populations, especially those with panic disorders. Infamously, caffeine also affects sleeping patterns and sleep quality.

20

Caffeine's Mechanisms of Action Caffeine works, in part, by influencing the neuromodulator adenosine. Adenosine regulates how neurons respond to the excitatory or inhibiting effects of neurotransmitters, i.e., chemicals that facilitate brain and nerve communication.

Top Doctor Magazine / Issue 162 / 21

In

particular,

excitatory

adenosine

inhibits

neurotransmitters

activity in the brain.

that

produce sensations of alertness and

It is clear that headaches from caffeine

wakefulness. As per Matthew Johnson,

withdrawal or a lack of caffeine

Ph.D., Professor of Psychiatry and

relative to one's regular consumption

Behavioral Sciences at Johns Hopkins,

are genuine physiological phenomena.

adenosine concentrations increase in our bodies throughout the day to ensure that we are not too stimulated to sleep at night. Caffeine attaches to adenosine receptors on our nerve cells,

Why Does a Lack of Caffeine Cause Headaches?

reducing their effects and making us feel less sleepy.

José Lemos, Professor of Microbiology and Physiological Systems at the

Caffeine also causes other biological

University of Massachusetts Chan

changes, such as lung bronchial

Medical School, states that headaches

dilatation and increased coronary

from caffeine withdrawal are caused

blood flow around the heart.

by the sudden increase in the

Can You Get Headaches From Caffeine Withdrawal?

Caffeine

withdrawal

is

recognized

a

diagnosis as per the American Psychiatric Association's

(APA)

Diagnostics Statistical

and Manual's

"

stops inhibiting the

"Headaches from caffeine withdrawal can mimic migrainelike symptoms."

neuromodulator.

The brain and nervous system are suddenly flooded

with

more

adenosine; as such, feelings of drowsiness and

fatigue,

adenosine

which causes

naturally, take hold.

Caffeine

withdrawal

can impact blood flow

(DSM) latest edition, DSM-5. The

in the brain, which is why, according

DSM is recognized as the leading

to

authoritative scientific text on mental

from caffeine withdrawal can mimic

disorders.

migraine-like symptoms.

The

DSM-5

acknowledges

Professor

Lemos,

headaches

that

The unwelcome effects of caffeine

headaches from caffeine withdrawal are

withdrawal can even be part of a cycle

genuine symptoms. Other symptoms

that leads to Caffeine Use Disorder,

include irritability, decreased focus

a condition recognized by the DSM-

and fatigue. A study in the peer-

5 as a problematic and concerning

reviewed Psychopharmacology journal

consumption pattern of caffeine.

found that caffeine withdrawals affect cerebral blood flow and electrical

22

effects of adenosine after caffeine

Top Doctor Magazine / Issue 162 / 23

24

How Long Do Caffeine Withdrawal Headaches Last?

Headaches from caffeine withdrawal, alongside other caffeine withdrawal symptoms, generally appear 24 hours after

caffeine

consumption

has

stopped. Some symptoms last up to a week — peaking in a couple of days — but headaches from a relative lack of caffeine can endure for three weeks.

If someone experiencing headaches from caffeine withdrawal consumes caffeine, they can achieve symptom relief in as little as two hours.

Does a Lack of Caffeine Cause Headaches?

While a lack of caffeine in and of itself does not cause headaches, caffeine withdrawals are a common cause of headaches and migraines.

Those who deal with regular or contextual headaches and migraines should also be wary of their caffeine consumption, especially in the hopes that caffeine will alleviate their symptoms. While a study in The Journal of Headache and Pain found that caffeine improved the efficacy of common analgesic medication (such as ibuprofen and acetaminophen), an

How To Manage Caffeine Withdrawal Headaches Going cold turkey is not the most effective and pleasant way of cutting caffeine out of one's life. To avoid falling into a cycle of caffeine dependence and bypass the dreaded headaches from caffeine withdrawal, a

gradual

decrease

in

caffeine

consumption is wise.

To taper off your coffee intake, swap out your regular brew for decaf and choose a drink with less caffeine than regular coffee, such as black tea.

It can also be helpful to restrict your consumption of these beverages to

enormous Norwegian study published in the same journal found that a highcaffeine diet increases the prevalence of headaches.

A study of over 50,000 individuals from the Nord-Trøndelag Health Survey observed that subjects with high

caffeine

consumption

were

more likely to experience frequent headaches of more than 14 days per month.

If work stress and other personal circumstances have had you reaching for a coffee more often of late, and you are suffering from headaches, perhaps the cup of Joe is to blame.

certain times of the day. For example, one can commit to not drinking caffeinated beverages after the early afternoon. Drinking enough water can also assist in lessening headaches from caffeine withdrawal.

Top Doctor Magazine / Issue 162 / 25

26

Is Grounding Good for You? WORDS BY LUKE ARGUE

I

f you've ever walked outside barefoot, you may have felt a connection to the earth and nature around you. That

What Are the Different Types of Grounding?

Any skin-to-earth contact can directly connect you to

feeling was not imaginary. By aligning or connecting

the earth's electricity. Whether running through a field

your natural electrical energy with the earth's in a process

on a warm summer day or simply lying in the grass and

called grounding, you can revitalize your mind and body!

soaking up the sun, physical contact with the earth through your skin can help ground and reconnect you to

What Is Grounding?

Grounding, also called earthing, is the name given to a category of techniques designed to ground or electrically connect you to the earth. You can think about a lightning rod, which absorbs the electrical charge of the surrounding air and channels it into the earth. Grounding is similar but works in the opposite direction. During grounding, you absorb the energy from the surrounding earth, not

the earth around you.

Similar logic applies to water, which can convey the electrical patterns of the earth into your body. To become grounded through water, all you need to do is submerge part of yourself into water. You can swim or wade into the water if you feel comfortable doing so. So long as part of yourself is submerged in water, you can experience the positive effects of grounding.

divert charge into it. This process can help you feel more

If neither is a good option for you, certain equipment

connected to the world, with many health benefits.

can cause a similar grounding effect. You can purchase

Most often, grounding is done by physically connecting you to the earth. However, you don't have to touch the earth to become grounded. You can also electrically connect yourself to the earth through indirect methods such as submerging yourself in water or using equipment designed to enhance

grounding mats, socks, blankets or patches to increase your conductivity to the earth. You can also make your own grounding equipment by placing a metal rod into the ground outside and then connecting your body to the rod by holding a wire.

your exposure to the earth's electrical fields.

Top Doctor Magazine / Issue 162 / 27

28

You don't need specialized equipment or scheduled therapy sessions, although they can help you see even better results.

Instead, go outside with your shoes off!

Is Grounding Scientifically Proven?

Sleeping Disorders

show the worth of its health benefits. Current research

study of people struggling to sleep showed that grounding the

affirms that grounding techniques affect the electrical

body can improve their sleep. It also showed that grounding

conductivity in your immune system, helping your body stay

helped normalize the stress patterns obstructing their sleep

healthier.

in the first place.

Grounding has been supported by multiple studies which

Grounding has also helped people struggling with sleeping. A

Several studies on individuals performing grounding techniques at rest and after exercise showed that grounding reduced muscle damage, pain, blood cell clumping, stress, depression and fatigue. Study participants who used grounding techniques were shown to improve their body's natural healing and cardiovascular and mental health.

Pain and Immune Response

The National Library of Medicine study also showed that grounding could benefit people struggling with pain and delayed immune response to injury-related muscle soreness.

People suffering from this condition typically experience pain and stiffness for hours or days after strenuous exercise.

The Health Benefits of Grounding

Grounding has a lot of health benefits related to supporting your body's response to pain and stress. It can successfully reduce inflammation and stress while improving heart health and wound healing. However, these are just some of the big-

Researchers found that the grounding techniques drew more mobile electrons from the earth's surface into the patients' bodies, altering the body's inflammatory response. This response caused the patients to experience less swelling, pain and inflammation.

picture health benefits.

How To Start Grounding Anxiety

According to a National Library of Medicine study, grounding or earthing can help improve anxiety, depression and irritability.

Grounding is easy to start. You don't need specialized equipment or scheduled therapy sessions, although they can help you see even better results. Instead, go outside with your shoes off! Spend 20 minutes outside to ground yourself directly with the earth or in water. If you decide that

The key to reducing anxiety through grounding is to focus

grounding is working for you and you'd like to invest in some

your mind using what therapists call the 5-4-3-2-1 game.

equipment, consider purchasing patches or a conductive

Name five things you can see in the room, four things you can

sheet for your bed to help ground you in your sleep.

feel, three things you can hear, two you can smell and one you can taste. By following these steps, you can reduce feelings of anxiety and stress by grounding yourself in the surrounding environment.

If you build grounding into your life, you'll notice the health benefits as your body and mind are revitalized and energized through a stronger connection with your surroundings!

Top Doctor Magazine / Issue 162 / 29

a n ic

g

O r

D

WRITTEN BY ZENITH LUNDELL

ecision paralysis often strikes when we are confronted with long lists of nutrition facts and dec-

What Does Organic Mean?

"Organic" is a widely used term in both scientific and

larations, like organic labeling, on the packaging.

agricultural circles. Scientifically, organic compounds are

This is because there is some uncertainty about what the

considered to be fundamental to life on Earth. Agriculturally,

organic labels entail. What makes a product "organic," and

for products to use the organic label or certified organic

how does this differ from other labels, like non-GMO or

seal, producers must comply with rigorous measures that

natural? An increasing number of products on the shelves

regulate ingredients in their products.

carry the organic label, so what does this mean for us as consumers?

30

g Or

ic n a

What does the ORGANIC label mean?

Or g a n i c

Or g

a

i

c

c i n

Or g a n

Organic food focuses on following agronomic and animal husbandry practices. U.S. sales reached $63 billion in organic

produce in 2020, with many consumers feeling that it is a

set of practices and principles that producers must follow.

safer, healthier choice than conventionally grown food.

According to the USDA, animal products like meat, dairy, poultry and eggs must come from animals not treated with

What Does "Organic" Mean in Science?

growth hormones or antibiotics. For food such as fruit and vegetables to be certified organic, they must be produced

The chemistry definition of "organic" is unequivocal.

without synthetic fertilizers, sewage sludge, conventional

Compounds are substances composed of many identical

pesticides, ionizing radiation or bioengineering.

molecules. Organic compounds typically contain carboncarbon bonds or carbon-hydrogen bonds. Chemical compounds are fundamentally carbon-based atoms covalently linked to other elements. Hydrocarbon bonds are studied primarily in a scientific discipline called organic chemistry. Organic compounds are of particular importance as they are known to be present in almost all known life on Earth.

What Does "Organic" Mean in Food?

The agricultural use of the term "organic" is wholly different from the scientific meaning — it refers explicitly to farming practices. Most countries have specific parameters for products to be considered organic. For an agricultural product or by-product to be labeled as "organic," the U.S. Department of Agriculture (USDA) has outlined a strict

Agricultural products and by-products that subscribe to these requirements qualify for the USDA organic label.

Organic labels do not indicate how healthy or nutritious the product is; instead, they refer to the agricultural practices followed. A comprehensive list of allowed and prohibited substances can be found in the Code of Federal Regulations Archive.

Why Are Food Labels So Important?

"Organic," "gluten-free" and "natural" are just a taste of the many labels products can have. So, it can be unclear which labels are underpinned by industry or federal bodies and which are merely slick marketing terms. As consumers, it is intimidating to traverse the gray areas of food labeling without guidance.

Top Doctor Magazine / Issue 162 / 31

Genetically modified crops are altered and modified in laboratories to be robust. These seemingly subtle nuances in regulation impact the final products being sold.

A common misconception is that the labels reflecting natural, genetically modified organisms (GMOs) and organic are interchangeable. The USDA provides a clear

THE REQUIREMENTS FOR AN ORGANIC LABEL

distinction between GMO, natural and organic labeling.

95% certified organic ingredients;

Food possessing the "natural" label has no added colorants

No GMOs;

or artificial ingredients, although they can still contain GMOs. Natural food products can be processed as long as the process does not fundamentally change the product.

Genetically modified crops are altered and modified in laboratories to be robust. Currently, the USDA does not certify non-GMO crops. These seemingly subtle nuances in regulation impact the final products being sold.

Non-organic ingredients comply with the National List of Allowed and Prohibited Substances; USDA certification; Organic seal and label allowed.

These regulations apply to all ingredients except water and salt. If the products meet either of the organic labeling categories, they can display the USDA organic label and

What Are the Requirements for the Organic Label?

any related phrases on their products or advertising.

federal regulatory framework, which is upheld, enforced

Products with less than 95% organic ingredients do not

and accredited by the USDA. This framework governs

qualify for a USDA organic label. However, there are still

all organic livestock and crops produced in the U.S. or

allowances made by the USDA to use the term "made with

imported for sale and distribution in the country. The USDA

organic ***," such as:

The National Organic Program (NOP) sets the presiding

also regulates the organic labels present on produce.

THE REQUIREMENTS FOR A 100% ORGANIC LABEL 100% certified organic ingredients and processing aids; No GMOs; 100% compliance with the National List of Allowed and Prohibited Substances; USDA certification; Organic seal and label allowed.

32

Organic labels assure us that no bioengineering, irradiation, pesticides, synthetic fertilizers or chemicals have been used.

At least 70% certified organic ingredients; No GMOs; Non-organic ingredients comply with the National List of Allowed and Prohibited Substances; Certification required.

These products may state "made with organic ***" — up to three ingredients or food groups — on the packaging, labels or advertising. Products with less than 70% of organic ingredients may only use the term "organic ingredients."

They cannot use the term "organic" anywhere on their packaging, labels or advertising. They are allowed to stipulate

Top Doctor Magazine / Issue 162 / 33

34

RGANI

that certain items are organically produced on the ingredients statement's information panel. This ensures that, as consumers, we can rely on the USDA's regulation of organic produce.

While these regulations are stringent, producers should not be dismayed; they can apply for their USDA organic certifications and organic labels if specific criteria are met. These criteria include: Not

using

synthetic

fertilizers,

chemicals,

irradiation or pesticides to the crop or soil for three years before harvest.

Ensuring that animals are raised in living conditions that accommodate their natural behaviors and are not given antibiotics or hormones.

How Many Organic Farms Are in the U.S.?

While organic farms are not currently the majority

in the U.S., they are steadily rising. From 2011 to 2016, Pew Research Center indicated a 56% increase in organic farms in the U.S. According to the USDA Statistics Service, over 14,000 certified organic farms were operating in 2016. Fast forward to 2019, roughly 16,500 organic farms are situated on 5.5 million acres. The top states contributing to organic farming and production are Vermont, California, New York and Maine.

A Parting Reminder

Labels should guide, not confuse. Knowing what to look for and what labels mean gives consumers the ability to choose products that resonate with them.

Products with the green seal of approval are often a safer, cleaner choice for you and the environment.

The organic label is not merely a marketing ploy but a solemn assurance from the producer that they align and comply with the requirements the USDA sets. Taking steps to be a more conscious consumer can continue from here.

Top Doctor Magazine / Issue 162 / 35

RICHARD MACDONALD The National Sculpture Society New York City awarded Richard MacDonald’s Duality, the 2022 Maurice B. Hexter Medal of Honor. Exemplifing the idea that the melding and balancing of opposites creates balance, harmony, and insite into the pervasive principle of Yin & Yang. Masterful sculptors of every era and culture move into the complex field of multiple figure compositions to explore the full emotional range possible when figures interact. Multiple figure compositions create in implied narrative, a suggested relationship, and ultimately, for the viewer. Richard MacDonald has been exploring the complex visual, aesthetic and conceptual relationships of multiple figures throughout his career, and the newest work Duality highlights a theme that runs through the diverse collection. w brings into focus the idea that darkness is defined by light, strength is balanced by tenderness, and that in the balance of opposing forces there is a center of tranquility and peace. It is the age-old concept of Yin and Yang echoed in a new form, and through this lens earlier works can be seen to exhibit the same dynamic balance.

NATIONAL SCULPTURE SOCEITY MAURICE B. HEXTER PRIZE WINNER

THE ART OF RICHARD MACDONALD GALLERY | BELLAGIO RESORT AND CASINO “O” THEATRE 3 6 0 0 S L A S V E G A S B L V D L A S V E G A S N V 8 9 1 0 9

T H E A R T O F R I C H A R D M A C D O N A L D . C O M 36

|

7 0 2 . 7 3 0 . 3 9 9 0

Top Doctor Magazine / Issue 162 / 37

how to: do calorie calculations WRITTEN BY ADREANA MENDEZ

A

re you staring at the fridge and trying to decide what

gaining weight at the current calorie intake. Maintaining

would be the best and healthiest option for a meal?

these calories involves constantly replacing energy

Welcome to the club. People desire a healthy lifestyle

with more energy from food, a continuous process

and want to ensure the body's needs are met, but it's vital to

throughout life.

tailor these needs — this includes managing different nutritional intakes.

One important thing to monitor is calorie intake with its three facets: maintenance calories, calorie deficits and calorie surplus. Understanding how each affects the body will lead to healthy body weight and a happier, more fulfilling life!

how to determine maintenance calories?

Scientists have developed maintenance calorie calculators, which are incredible tools for tracking how many calories a person should eat daily to maintain healthy body weight. Some of these calculators, turned into apps or resources, can be found online. Most

what are maintenance calories?

Maintenance calories are the daily calories required to maintain your body weight with no gains or losses in fat and/or muscle tissue. The human body requires a certain calorie intake for energy to carry out bodily processes and maintain body weight. A varied diet provides the body with the necessary nutrients to carry out these functions, which the body stores in different ways, such as fat or carbohydrates.

Maintenance calorie intake refers to gaining or not

38

of them require inputting basic information such as weight, age and height.

These calculators are derived from different formulas.

Regarding maintenance calories, the main equation starts with BMR (i.e., the Basal Metabolic Rate). Some popular BMR equations include the Harris-Benedict Equation, the Mifflin-St. Jeor Equation and the KatchMcArdle Equation. Scientists use these equations to develop maintenance calculators with the highest accuracy levels. For example, one easy way to calculate maintenance calories is to multiply your body weight by 10.

Top Doctor Magazine / Issue 162 / 39

40

Calorie maintenance, calorie deficit and calorie surplus are all essential to understand when it comes to managing calorie intake and healthy body weight.

what does it mean to have a calorie deficit?

what is a calorie surplus?

A calorie deficit occurs when a person consumes few calories,

is higher than the number of calories burned. In a caloric surplus,

increases physical activity levels or does both. It's much easier

body mass increases as the body is provided with more energy

to attain a calorie deficit through diet than exercise due to

than it needs, with the excess energy being used to build tissue

insufficient time or energy for daily exercise.

such as muscle.

There are several ways to reduce calorie intake. First, limiting

In order to create a calorie surplus, it is necessary to correctly

the consumption of beverages high in calories, such as alcohol,

calculate the caloric intake, eat healthy foods, especially high

sodas, fruit juices and coffee, can help create a calorie deficit.

quantities of protein and carbohydrates, and time meals according

These drinks do not provide fullness but lead to weight gain, heart

to workout times.

disease and diabetes.

Calorie surpluses occur when the number of calories consumed

For someone to calculate calorie surplus, it's essential to know

Second, the sugar, fat and salt found in highly processed foods

how many calories they typically burn, i.e., the total daily energy

such as fast food, desserts and breakfast cereals encourage

expenditure (TDEE). This is a combination of calories burned

excess consumption. Alternatively, eating a diet rich in vitamins,

through BMR or basal metabolic rate, which can include any

minerals and fiber such as lean proteins, fruits, vegetables, nuts

exercise like walking, lifting, etc. Once the TDEE has been

and legumes can prevent overeating and supply the body with the

defined, the next step is calculating the calorie surplus based on

nutrients it needs.

fitness goals. A 15 to 25% surplus is recommended to maximize

Third, eating primarily home-cooked meals not only saves money

muscle gain.

but helps with portion and ingredient control as well. Some studies indicate that people who ate at home six to seven meals a week ended up consuming about 137 fewer calories per day than those who cooked dinner at home at least one time per week.

When it comes to weight loss, dividing the total number of calories consumed over 10 days by the number 10, with the number then subtracted by 500 calories, determines the new daily intake goal necessary for weight loss. Weight loss, by extension,

a parting reminder Calorie maintenance, calorie deficit and calorie surplus are all essential to understand when it comes to managing calorie intake and healthy body weight. A healthy lifestyle is important, but something that tends to be forgotten is the aspect of tailoring food intake according to what the body needs.

causes maintenance calories to decrease over time, thus requiring

Several resources are available to help calculate any deficits or

a calorie intake adjustment. Doctors recommend that women

surpluses in calorie intake and maintenance calories the body

consume no less than 1,200 calories and men consume no less

needs. Most resources are simple to use and can be found all

than 1,500 calories per day.

over the web or in your App Store. To maintain a healthy body, remember to try cutting down on unhealthy foods high in calories and managing your calorie intake. Happy eating!

Top Doctor Magazine / Issue 162 / 41

Does Hygiene Affect Mental Health?

42

W

WRITTEN BY LOUISA EMHOF

hen you're having a bad mental health day,

Mental health can stem from various causes, such as:

decluttering your house or washing the

Chemical imbalances;

dishes must be the last thing on your mind.

Genetic predispositions;

But what if taking 10 minutes to clean

Childhood trauma;

or declutter could alleviate stress and some of your mental

Environmental factors;

health symptoms?

Chronic diseases; Stressful circumstances.

Mental Health

It's essential to be evaluated by a mental health professional or

Mental health is complex and affects millions of Americans

doctor to rule out certain causes and start treatment or make

throughout their lifetime. Several mental health illnesses

lifestyle changes to improve your quality of life. One of those

affect the general population yearly, some of the most

lifestyle changes could include keeping your work and home

common being depression and anxiety.

spaces tidy to help alleviate stress and ensure you have a calming environment to live in.

Top Doctor Magazine / Issue 162 / 43

If you're feeling up to it, taking time out of your day to declutter your space and do some quick cleaning could improve your mental health symptoms and overall health.

44

Why Mental Health Matters Mental health as a problem is becoming much

bunnies while cleaning up any drips and damp areas will help prevent mold.

younger generations. Connecting with others is a

Does Hygiene Affect Mental Health?

vital part of caring for yourself when dealing with

Improper hygiene can have a major effect on mental

mental health concerns, so the increased awareness

health in a variety of ways. Numerous mental health

surrounding this issue is beneficial. Although mental

challenges are impacted by various circumstances, such

health problems can be harder to identify and treat

as:

more talked about in society, especially among

than physical injuries or problems, they are equally

The environment;

important and need to be addressed.

Chemical imbalances;

If you're struggling with mental health concerns

Trauma responses.

and feel isolated, remember that millions of other

Making sure that you are promoting the healthiest

people in the country and the world are also dealing

lifestyle you can, which includes having a good hygiene

with similar thoughts and feelings. Because mental

routine, may contribute to lessening symptoms of

health affects so many people, it is important to have

certain mental health afflictions.

compassion when interacting with others.

A lack of personal hygiene can be one of the first signs

How Cleanliness Is Related to Health

mental illnesses like depression and some psychotic disorders, everyday hygiene tasks like brushing your

Research suggests that the amount of clutter in your

teeth and showering can become incredibly difficult.

that someone is experiencing poor mental health. With

home or workspace directly affects mood and self-

Unfortunately, this lack of hygiene can often be

esteem. In one study, people who considered their

stigmatized and associated with poverty or laziness.

homes cluttered and unclean also had higher levels

Therefore, people suffering from mental illnesses may

of cortisol (i.e., the stress hormone) and depression.

need extra support and help to improve and protect their

However, the other subjects who reported that their

health.

home environments were restful did not report

The feeling that daily activities have become mentally

the same levels of stress and depression. This

draining and difficult to accomplish calls for a

link suggests that taking time to declutter space

consultation with a mental health expert or your primary

may be one of the best and simplest things you

care doctor. Many people feel ashamed of having an

can do to alleviate stress and create a more restful

unclean space while also unable to tackle the problem

environment.

and make changes. Reaching out to your support system,

What Is the Importance of Cleanliness?

as well as your primary doctor, will help give you options and empower you to regain control of your mental health.

Good personal hygiene and overall cleanliness have

A Parting Reminder

been associated with better health. Keeping clean

If you're feeling up to it, taking time out of your day

helps reduce the risks of certain diseases and viral

to declutter your space and do some quick cleaning

infections. For example, washing hands properly

could improve your mental health symptoms and

and regularly is a major factor in avoiding infectious

overall health. Hygiene and mental health are

diseases like COVID-19, the common cold and the

intricately connected, and a bad episode of either

flu.

can affect the other. Simple hygiene habits like

Dust and mold can build up quickly in damp and

cleaning your space, regularly brushing your teeth

unclean spaces, which can trigger allergies and

and showering are valuable steps in improving your

even lead to respiratory complications. Regularly

mental health and examples of a healthy lifestyle as

vacuuming and dusting will help to cut down on dust

preventative healthcare!

Top Doctor Magazine / Issue 162 / 45

What You Need To Know About

DOOMSCROLLING and Your Health Written by Adreana Mendez

T

he work day has ended, and off to home

after article. These readers spiral into a world

it is. Food has been eaten, teeth have been

of endless information where they feel the need

brushed and now to bed you go. You sud-

to read everything. They grow depressed while

denly get a Twitter notification … the world

becoming addicted to reading the media.

is being shut down due to a deadly disease! You panic and scroll, reading article after article about the situation, wondering whether it will affect you, and then you mass text everyone you know. You can't sleep, so you check your phone constantly for updates. The next day, you hardly do any of your tasks, and you can't stop checking the news.

Although the term "doomscrolling" was coined on Twitter around 2018, doomscrolling made its way to center stage at the beginning of the COVID-19 pandemic. People scrolled through social media, combed articles, read graphs and looked at statistics to see the COVID-19 numbers grow. Dr. Kate Mannell, a media studies

This phenomenon is known as "doomscrolling."

researcher at Deakin University, said COVID-19

If you or someone you know struggles with

pushed the public toward doomscrolling because

doomscrolling, acknowledging what it is and the

of the plethora of articles and information, as well

fact that you struggle with it can pull you out of

as the lack of an escape from this information.

this endless, addictive spiral.

What Is "Doomscrolling?"

What Does Doomscrolling Mean?

The simple definition of doomscrolling is the

Doomscrolling is highly detrimental to physical,

tendency toward or continual consumption of

mental and emotional health. Excessive media

bad or negative news without showing signs of

consumption, particularly this negative media

stopping. Some people can receive news updates

that doomscrolling is associated with, can lead

and react calmly, but other media consumers will

to both addictions and depression.

read the news and obsess over reading article

46

For people who have pre-existing mental

which people obsess over the news and

health

conditions,

consumption

excessive

media

often check it in order to control their

matters

worse.

emotional distress. This fight-or-flight

Likewise, people with no underlying

makes

response can physically impact people

mental health conditions report feelings

since it's linked to digestive issues,

of negativity. It makes it hard to see any

headaches, heart disease, weight gain and

good in the world where it seems like

high blood pressure.

everything is going wrong.

Several studies suggest that doomscrolling can worsen mental and emotional health.

The

Health

Communication

journal suggested that doomscrolling is often associated with poorer physical and mental health and higher levels of anxiety, stress and depression compared to consumers who do not take in as much negative media.

One study found that approximately 16.5% of the participants showed signs of doomscrolling with increased levels of mental and physical health issues.

Other studies indicate that among those with severe media consumption levels, problems, and 61% reported physical

How To Avoid Doomscrolling

problems.

Doomscrolling is addictive; there's no

74% reported experiencing mental health

Although some people use it as an avoidance technique to cope with anxiety, doomscrolling keeps people from getting good sleep, connecting with others and completing tasks. While doomscrolling is a horrible habit, many people who doomscroll report an addiction to it as well as a tendency to catastrophize more.

Additionally,

doomscrolling

activates

fight-or-flight emotions. The constant consumption of negative news creates stress and anxiety in an environment where

the

dangerous.

world As

is

these

perceived

as

flight-or-flight

emotions increase, a cycle develops in

question about it. Once you fall into the habit, it becomes easier to spiral into the never-ending void of disheartening news. So, if you think you're prone to doomscrolling or know someone who is, try to take these steps to avoid spending time in the endless tunnel of information.

Some people found that what worked best for them was limiting the amount of news they read each day, such as reading one long piece of reputable news rather than many, or going straight to the source. For example, in the case of COVID-19, many people went straight to the CDC website for information.

Top Doctor Magazine / Issue 162 / 47

If you want to stop this cycle, set limits on your media consumption, practice gratitude and reach out to friends and family who can support you when it feels like the world is falling apart.

Experts say switching the media off entirely isn't the key to stopping doomscrolling.

Instead, we should encourage people to admit when their news consumption is detrimental and addictive so they can take steps to limit their media consumption.

Other experts recommend setting a time limit on social media apps so that the timer can provide a stopping point during a doomscrolling session. Either set limits on how much time you spend on apps like Facebook, TikTok, Twitter, etc., or delete them from your phone and access them from your browser.

Creating physical boundaries is another great way to prevent excessive media consumption. For example, leave your phone and computer outside your bedroom before going to sleep and make it a screen-free zone, or keep the phone in your purse when you're working, so you aren't tempted to look at it.

Asking friends and family for help can be some of the best ways to stop doomscrolling and manage the feelings it causes. Your friends and family can be some of the best forms of support while you struggle with this harmful habit.

A Parting Reminder Perhaps you or someone you know struggles

with

doomscrolling.

Maybe it doesn't seem like a huge issue, especially when there's a lot of information out there that you feel the need to relay or read. The problem is that doomscrolling can affect your health in many ways. It heightens mental and emotional health issues but with detrimental physical effects. If you want to stop this cycle, set limits on your media consumption, practice gratitude and reach out to friends and family who can support you when it feels like the world is falling apart.

48

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