Issue 154 - Self Care

I S S U E 1 5 4 | SELF-CARE

YOU’RE NEVER TOO OLD TO PLAY: 20 JOYFUL ACTIVITIES TO ADD TO YOUR SELF-CARE ROUTINE

PG 15

WAYS TO MOTIVATE YOURSELF TO START LIVING NOW PG 32

ORGASMS FOR A BETTER LIFE PG 18

Self-care is not self-indulgence, it is self-preservation.

- A U D R E LO R D E

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TEAM EDITOR IN CHIEF Brianna Connors JUNIOR EDITOR Riley George CHIEF MARKETING OFFICER H a n n a h To w n e s

MARKETING DIRECTOR Derek Archer SOCIAL MEDIA SPECIALIST Lauren Rider

GRAPHIC DESIGNERS A d a r a Wr i g h t Sarah Cook

CONTRIBUTORS A d r e a n a M e n d e z , A n n Y. , D r e w B . , G a y e Newton, Gentry Shannon, Ionuț Raicea, Louisa Emhof, Luke Argue, Mălina O. R., Nathan Pipkin, Peter C., Yuko Tabasa

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

15 09

You’re Never too Old to Play: 20 Joyful Activities to Add to Your Self-care Routine

13 NUTRITION

32 22

5 Ways to Motivate Yourself to Start Living NOW

42 33

Panic Attacks and Anxiety

22 17 21 26 29 38

3 Foods That Fight Memory Loss

36 46

Hydration Facts: Your Favorite Beverages Compared

S E X UA L WELLNESS

13

What Is Upcycling Food?

Functions of Vitamins and Minerals: Importance of Vitamins and Why Take a Multivitamin

21

21

Orgasms for a Better Life

29

00 29

Journal for Mental Health

08 00

What Is Stress Tracking?

53 00

Decluttering and Organization: The Effects on Your Mental Health

S E X UA L WELLNESS

27 18 00 56

Can Orgasms Improve Your Mental Health?

Orgasms for a Better Life

Why Does Sexual Wellness Matter?

Why Does Sexual Wellness Matter?

09 15

08

17

WHAT IS STRESS TRACKING? WRITTEN BY MĂLINA O. R.

Stress is a big part of our lives. Being stressed is a normal part of our lives, from work-related stress to the stress we run in at home. We must learn to monitor and control this stress as it’s becoming a rising problem.

The good news is that it has become relatively easy to track our stress levels because of modern technology.

WHAT IS STRESS TRACKING? You may not be aware of what is causing stress in your life.

That is why you have to start stress tracking. To do so, you have to keep track of the times you feel stressed by writing them down on a notepad or your phone so you can find out what triggers your stress levels.

If you don’t have the time or energy to stress track manually, worry not! There are devices precisely built for stress tracking.

A stress tracking gadget is a device that monitors physiological stress indicators through heart rate monitors.

Old technology allowed us to monitor our heartbeats per minute but now new devices have developed and function much faster.

8

Top Doctor Magazine / Issue 154 / 9 Top Doctor Magazine / Issue 154 / 9

STRESS TRACKING APP Stress tracking has never been easier. Because most people nowadays have a smartphone, many developers create stresstracking apps.

GPS FOR THE SOUL This stress tracking app uses biofeedback to help you regulate your stress levels. Also, the app contains meditation tools such as calming pictures and soothing music.

BREATHE2RELAX The Breathe2Relax app contains breathing exercises to stimulate your diaphragm and information on the adverse effects of stress on your body.

PERSONAL ZEN Personal Zen is a stress tracking app developed by a psychology and neurosciences professor. It’s based on a series of games meant to reduce your anxiety levels.

SQUEEZE AND SHAKE On a funnier note, this stress tracking app lets you externalize your stress on a virtual rubber duck. This little yellow friend is the perfect tool for venting your anger and stress harmlessly.

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Top Doctor Magazine / Issue 154 / 11

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STRESS TRACKING WATCH Technology made it possible for us to keep track of our stress levels. Devices such as Apple Watch, Samsung Galaxy Watch or any other smartwatch offer you the possibility to monitor your stress

HRV measurements and center around your stress levels. In addition, the Apple smartwatch comes with the Breathe app, which reminds you every five hours to take a break from work and focus on your breathing.

levels 24/7. Stress tracking watches have

FITBIT SENSE, FITBIT VERSA 3 AND

become popular in recent years because

FITBIT LUXE

of heart rate variability. Heart rate variability (HRV) measures the interval between heartbeats and focuses on each of your heartbeats.

A lot of people love the slick style of these stress tracking watches. Like the other smartwatches, Fitbit offers the Relax app to help diminish your stress levels. This

Stress tracking watches became popular

stress tracking app boomed on the market

because

their

with built-in heart rate monitors, guides

accuracy. Nevertheless, we have to be

for breathing exercises and meditation

careful when choosing a stress-tracking

sessions.

technology

increased

watch. If the heart rate sensor is not reading your heart rate accurately, it’s time to switch to a better watch.

SKAGEN FALSTER 3, FOSSIL GEN 5 AND FOSSIL SPORT These smartwatches enter the race for the most popular stress tracking watches

BEST SMARTWATCHES FOR STRESS TRACKING SAMSUNG GALAXY WATCH 3 AND SAMSUNG GALAXY WATCH ACTIVE 2 These smartwatches have built-in heart

on the market. The breathing exercises of this smartwatch will monitor your breathing and advise you when you should slow down for a more relaxed pace. It also provides a breathing summary and points out your breathing during the exercise.

rate monitors to help you keep track of weekly graphs and stress scores. Also, they come with an app called Samsung’s Breathing Exercises to help reduce your stress levels.

A PARTING REMINDER Stress follows us every single day. That’s why it’s important to start tracking our

APPLE WATCH SERIES 6 AND APPLE

stress levels and learn how to cope and

WATCH SE

reduce them. Our lives can get much

If you fight in the war between Apple and Samsung, there is a smartwatch for team Apple. These stress tracing watches

easier by using these stress tracking apps and watches. Keep an eye out for what stresses you out and remember to relax.

use heart rate monitors as well. They use

Top Doctor Magazine / Issue 154 / 13

You’re Never Too Old to Play 20 Joyful Activities to Add to Your Selfcare Routine

by Mălina O. R.

14

F

inding joy and meaning

some friends and sweeten it up with a crazy

Maybe hobbies that involve your hands

in life keeps us young, so

dessert recipe!

and body are not your type. But there

we should never shy away from finding something that

brings us enjoyment. People are never

too old to try a new activity that might

seem fit only for the young crowd. So, what’s stopping you from engaging in joyful activities that will do wonders to

your physical and mental health? You

Don’t be afraid to create a mess—the first try is never perfect. Fancy hot chocolate is always a terrific start if you want to start small. Whipped cream, sprinkles, cookies, berries, marshmal-

word? Audiobooks are always a splen-

a T-shirt that you already know hasn’t

number, as long as you make it so.

been your favorite lately. Then, buy a tie-dye kit and let your imagination fly sky high! Create something unique while having fun at the same time.

a cookbook and took a shot at

One thing is sure—we always style

expanding your culinary knowl-

our hair, and mostly we style it with

edge? So many people don’t

monotony. It’s time to mix it up by

find time to cook or try

challenging yourself and trying new

new recipes, which is hard

hairstyles every day. French braids

to understand since

and ponytails always bring back that

cooking can be such a

youthful feeling we all need in our lives.

relaxing and reward-

Pick Up New Hobbies

course, we’re not talking about French fries or mashed potatoes.

Instead, grab

authors will keep you engaged, help you learn new words and train your mind!

Not a fan of the written or printed

dated truism, but, indeed, age is just a

ing activity! Of

bies is reading. The variety of genres and

lows—anything you can think of, you

Next, look through your wardrobe. Find

When was the last time you opened

One of the oldest and most known hob-

can add into the cup.

may believe it to be an annoyingly out-

Add Something New to Your Daily Activities

are always alternatives for everyone.

There is no shame in trying something new because you never know what you might enjoy. Knitting always seems like the hobby everyone wants to get on but never does. So, challenge your creativity and create a blouse, scarf or even a simple coaster. We all have to begin somewhere.

Braiding bracelets is also a refreshing hobby if you think knitting is not for you. Pick up a pattern and create bracelets for your friends or family. This hobby allows the finished product to

did alternative! You can listen to an audiobook when taking a bath, mowing your lawn or doing household chores. It is phenomenal how audiobooks allow you to kill two birds with one stone!

If you feel like taking up a hobby that involves exercising and being fun simultaneously, buy either a hula hoop, a yoga mat or a jumping rope. These exercises require very little time from your schedule and give you the boat of energy you need.

Do Something That Makes You Feel Young Dancing is an activity that brings out youthfulness in everyone! It is a fun way of exercising that allows for infinite versatility—you can never get bored of it! So, grab a couple of friends and throw a dancing party every now and then, with different thematics and costumes.

Grab some makeup and try that look you were too afraid to see on you. Use that shade from your pallet you never touched, draw that big wing you always feared and put on the most scandalous lipstick color you own.

be gifted and keeps your mind sharp.

Top Doctor Magazine / Issue 154 / 15

Video games are such a big part of teens’ lives right now, so why not give them a try? There are endless video games from which you can choose. You have to find something that brings you joy and can keep you hooked. Maybe you will enjoy gardening games or the ones involving strategy—it doesn’t matter. Video games keep your mind young and train your reflexes.

Have some friends and pull out that dusted Scrabble game from the wardrobe! Board games such as backgammon, Monopoly, chess, Sorry!, Rummy and Pictionary are always great when played with friends.

“Many activities can bring joy to your life, but first, you have to find out which ones are perfect for you. Never be afraid to explore your possibilities and do what makes you feel young.”

Every young teen had a journal in which they wrote anything that flew through their mind. And, of course, somehow, it always ended up in your mother’s hands. But now it’s yours and yours only. So, vent your feelings in a journal, and you will feel exactly like a teenager.

Rewatch your favorite series or childhood cartoon, and don’t forget the popcorn.

So what if you already watched it a hundred times? That’s why it is your favorite! Grab a cozy blanket and a comfortable pillow and start binging.

Go for a picnic in the park with your significant other or some friends. Prepare small sandwiches and some refreshing apple juice that will make you feel like a small child.

Listen to a podcast while driving to work. This will keep you curious until you return for your drive back home. I bet your favorite YouTuber has a podcast, so start from there!

This may seem like a chore, but organizing and reorganizing your home can bring you joy! It doesn’t have to be anything huge. Start by grabbing those used napkins from your desk and organizing your books and plants.

Go to the park and jump on the first swing you see. I bet you will get some looks thrown at you, but worrying about it should be your last problem.

Feel like a kid again and allow no one to stop you!

Grab some fresh flowers that will improve the scenery of your house.

Flowers do not have to be gifted to you by someone all the time.

Instead, you can head to the flower shop by yourself and grab the first bouquet that stands out.

Lastly, you can always grab your fanciest clothes and have a dress-up by yourself, just like when you were young. You are never too old for dress-up, but you can wear your clothes this time instead of your mum’s.

A Parting Reminder Many activities can bring joy to your life, but first, you have to find out which ones are perfect for you.

Never be afraid to explore your possibilities and do what makes you feel young. Then, you can spread the joy and ask your friends to join in for a great day!

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Orgasms FOR A BETTER LIFE

BY NATHAN PIPKIN

I

t’s no surprise that a healthy sex life will improve intimacy between romantic partners. Affectionate relationships, where each partner considers the needs

and desires of the other, will do wonders for our mental and emotional health, and active sex life is often a part of that. But what if the benefits of orgasm go even further? If

regular orgasms improved your overall health, would they motivate you to adjust your lifestyle accordingly?

CAN ORGASMS IMPROVE MY PHYSICAL HEALTH? Yes, and in more ways than you might expect! The first aspect of your physical health influenced by orgasms is your immune system. Research conducted at Wilkes University in Pennsylvania indicates that regular sex boosts your antibodies, improving your body’s ability to fight off infections. The research is not 100% conclusive in this regard, but there have been enough positive findings that this dimension of sexual activity should be considered and explored further.

Aside from the immune system boost, orgasms can lead to regular menstrual cycles. Irregular periods affect between 9% and 14% of women. There’s a good chance that someone you know is affected by this phenomenon, and they might benefit from understanding methods to counteract it.

Fortunately, research from both Columbia and Stanford universities found that women who engage in sex once or more per week tend to have more regular menstrual cycles.

Top Doctor Magazine / Issue 154 / 19

Conversely, women who did not engage in regular sexual

term benefits of orgasms? Sexual activity has advantages

activity were less likely to experience regular cycles.

here, too, with sleep at the top of the list.

An orgasm benefit that doesn’t require as much scientific

When you experience orgasm, your brain releases a range of

research is the strengthening of your pelvic floor muscles.

hormones that have the potential to improve the quality of

These are the muscles you exercise when you engage in Kegel

your sleep. Two examples are the hormones vasopressin and

workouts. They are incredibly convenient because they can

oxytocin, which reduce stress. A heightened level of these

be done anywhere - you don’t have to change into exercise

two hormones will make it much easier to fall asleep faster.

wear and break a sweat to benefit from Kegels.

chemicals released during orgasm can also improve the

activity and orgasm. The pelvic floor muscles surrounding

quality of your sleep once you’re out. Two additional

your reproductive organs get a solid workout, and the results

hormones, called serotonin and norepinephrine, help your

should be evident in weeks.

CAN ORGASMS REDUCE MY RISK OF SERIOUS DISEASE?

20

But it’s not just about how quickly you fall asleep. The

You’ll achieve the benefits of doing Kegels also through sexual

body get into the REM sleep cycles that make you feel rested.

Engaging in sexual activity resulting in orgasm is a sure way to increase your body’s concentration of these two hormones.

The aforementioned benefits of orgasm are great, but they’re

Orgasms play a substantial part in reducing your risk of

all very concrete. What about the more abstract and long-

severe diseases as well. For men, orgasm can make a big

difference in avoiding prostate cancer. Whether it is achieved through masturbation, sex with a partner or nocturnal emission, orgasms can make a notable difference. One recent study indicated that men who ejaculate around once per day reduced their risk of developing prostate cancer by 22%.

Since prostate cancer is the kind that most often affects men, this is a significant risk reduction!

WHAT ARE THE OTHER BENEFITS OF ORGASMS? Finally, sexual activity and orgasm can benefit your life due to their cardiovascular effects. In fitness terms, sex is a moder-

“When you experience orgasm, your brain releases a range of hormones that have the potential to improve the quality of your sleep.

Two examples are the hormones vasopressin and oxytocin, which reduce stress.”

ate-intensity aerobic exercise that burns around three calories per minute. Like any aerobic exercise, sex can lower your risk of type 2 diabetes, lower your blood pressure and strengthen your heart. It’s not a cure-all or a replacement for vigorous exercise, of course, but being aware of these orgasm benefits can help optimize your health both in and out of the bedroom.

Top Doctor Magazine / Issue 154 / 21

what is

UPCYCLING FOOD Y

WORDS BY LUKE ARGUE

ou’ve probably heard the folk wisdom of waste not, want not before. Unfortunately, food is more often wasted than put to good use with 1.3 billion tons

of food wasted globally every year. This massive amount of food, enough to feed the needy population, is often discarded. That’s where upcycling comes in. Upcycling allows us to repurpose food that otherwise would be thrown away.

WHAT IS UPCYCLED FOOD? The Upcycled Food Association describes upcycled food as food outside of human consumption but with a potentially positive environmental impact. Upcycled food can range from stale bread to fruit fiber leftovers from juicing.

In addition to these “leftover products,” upcycling also uses “imperfect” food, such as misshapen, lightly bruised veggies or plant stems we say no to at the grocery store.

Upcycled food uses these products to create entirely new ones, upcycling products doomed to be discarded.

WHAT IS UPCYCLING FOOD? The food upcycling process takes many shapes and forms.

For instance, fruit pulp may be pressed into bars; the barley used in beer making may be ground into flour.

Top Doctor Magazine / Issue 154 / 23

Recycling discarded food is not a new concept. Humans have been upcycling food for hundreds of years. Foods like sausages, broths and jams often use discarded scraps from other recipes. For example, the company Rise uses discarded barley and other byproducts of making lagers and pilsners to create flours for baking and other purposes.

FOOD UPCYCLING BENEFITS Upcycling is about more than just a trendy way to reuse food; it’s also about saving the environment and avoiding unnecessary waste. Food waste in our modern society is devastating, amounting to 1 trillion dollars per year. All this wasted food still has to be grown in the first place, causing 28% of the land used for agriculture to grow purposeless food. Additionally, food waste accounts for 8% of greenhouse gas emissions, making it the prime target for reducing humanity’s footprint on the environment.

Upcycling food combats these devastating effects of waste.

The upcycling company The Ugly Company has already prevented 140,000 pounds of unnecessary fruit waste and aims to prevent another 4.6 million this year. Upcycling food also improves food and water security by minimizing food waste and preserving the water used in food production.

Upcycling food is also beneficial to the consumer. Some of the most frequently discarded foods are also the most nutritious. Upcycling these foods improves our environment and food and water security.

EASY FOOD UPCYCLING IDEAS Participating in upcycling is not difficult; it all comes down to buying from brands dedicated to upcycling food.

Upcycling brands include Planetarians (which make chips out of sunflower seeds), Candid (which uses plant products to sweeten their chocolate), Wize Monkey (which makes tea out of discarded coffee leaves) and Sweet Benin (which juices cashew apples), just to name a few!

A PARTING REMINDER Upcycling food is the future of conservation, environmental efforts and fiscal responsibility. It doesn’t make sense to continue to waste trillions of dollars and billions of tons of food better used to feed hungry mouths. So, don’t wait any longer! Get involved and start buying from food upcyclers!

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Upcycling is about more than just a trendy way to reuse food; it’s also about saving the environment and avoiding unnecessary waste. Food waste in our modern society is devastating, amounting to 1 trillion dollars per year.

Top Doctor Magazine / Issue 154 / 25

FUNCTIONS o f V I TA M I N S and MINERALS importance of vitamins and why take a multivitamin WORDS BY NATHAN PIPKIN

26

T

he terms vitamins and minerals are fre-

be accurate, is that the best foods for getting cal-

quently used when talking about health,

cium into your body are dairy-based. Milk, yogurt,

but what do they actually mean? It can be

cheese and soymilk all help supply the appropriate

challenging to sort through the wealth of information available to us via the Internet, but with the right approach and a pinch of help, you will learn why and how to use vitamins and minerals to maximize your health!

amount of calcium.

WHAT HAPPENS WHEN I’M VITAMIN OR MINERAL-DEFICIENT? The benefits of vitamins and minerals come with a dark side: our bodies can be impacted for the

WHAT ARE VITAMINS AND MINERALS?

A vitamin D deficiency, for example, can result

One way to distinguish between vitamins and

in bone abnormalities. Too little of the mineral

minerals is the organic distinction: while vitamins

iron can lead to anemia. A lack of vitamin A can

worse if we are short of the elements we need.

are organic substances, minerals are inorganic.

bring about visual and skin changes, and vitamin E

The most recognizable examples of minerals are

deficiency can cause neurological disorders.

calcium, sodium and potassium. On the other hand, vitamins are either fat-soluble or water-soluble, which impacts how your body takes in the vitamins.

Luckily, you can identify these deficiencies with a simple blood test. Speak to your physician if you believe you’re affected by a vitamin or mineral

Different vitamins accomplish different functions in

deficiency. While these problems may not affect

the body. Vitamin C is an interesting case because

people with a consistently healthy diet, they are

humans can’t make it out of other compounds; if

essential to understand if you want to appreciate

we’re going to get vitamin C, it has to be from our

the role of vitamins and minerals in your health.

diet. The recommended quantity per day is between 65 and 90 milligrams. However, you should note that any intake over 200 milligrams will be excreted as urine instead of being used by the body.

THE VALUE OF MULTIVITAMINS Recent research has indicated that half of America’s adults take a multivitamin, so there’s a good chance that the concept is familiar to you. But

The intake of vitamin C is a little complex, but

how much benefit can you get from these dietary

what benefit do we get from it? There are many

supplements? The average multivitamin contains

advantages that you can derive from healthy

all 100% of the daily dose of the 26 vitamins and

vitamin C, such as collagen formation, which

minerals critical to your health. If you’re eating a

strengthens blood vessels and bones, antioxidant

healthy, well-balanced diet, multivitamins might

function, which keeps cells healthy, and infection

be unnecessary.

fighting, which preserves your overall health.

While these are critical functions for the body to perform, a healthy diet will provide the adequate amount of vitamin C your body needs.

However, there are also circumstances in which a multivitamin might be the perfect boost to your regular diet. If you have a medical condition that hinders your body’s ability to absorb nutrients, or

The difficulty in discussing minerals is that they

if you’ve recently undergone surgery, a multivita-

also perform a dizzying variety of functions in the

min may do you a lot of good. If financial circum-

body. For example, most of us know that calcium

stances or a busy schedule prevent you from eat-

is critical for bone strength, but it also assists in

ing a well-rounded diet, the convenience and low

enzyme function and transmitting nervous system

cost of multivitamins will be very beneficial. Do

messages throughout the body. Another popular

some research, speak to your physician and con-

understanding of this mineral, which turns out to

sider adding a multivitamin to your daily routine!

Top Doctor Magazine / Issue 154 / 27

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Journal for mental health

Written by Drew B. Mental health affects people all around us. There

self about overcoming circumstances. Journaling

are times that we can’t express our thoughts and

allows readers to obtain complete clarity in their

emotions as others might invalidate what we feel.

current situation by externalizing troubles into

We look down on ourselves and feel anxious,

the journal itself.

stressed or depressed, isolate ourselves and stop

Benefits of Journaling for

speaking to our loved ones. This leads to people

Mental Health

having mental issues, the leading cause of suicide.

Whether for mental health or personal reasons,

With the right therapy, mental health issues are

journaling can bring about many changes to your

very much treatable. One way to help with our

life. Benefits include self-understanding, accurate

mental health is through writing a journal.

perception of the world around you, memory improvement, better communication skills, stress

What Is Journaling?

relief and improved mood.

Journaling is a writing experience that allows you

Journaling for mental health helps improve

to reflect on your day. You may use journaling for

communication with doctors and therapists and

self-reflection and self-expression. It stands as a

can help them understand how you feel.

coping mechanism when dealing with hardships

Writing in your journal relieves mental stress anxiety

and stressful situations. You may explore your

levels. You could have a better understanding

experiences to gain a greater comprehension of

of your emotions whenever you are faced with

those events.

a difficult situation. If you are going through an

Journaling is often used as a therapeutic activity

emotional situation, writing in your journal could

for those suffering from depression or anxiety,

help you break away from obsession and think

allowing them to send a message to their future

clearly about moving forward.

Top Doctor Magazine / Issue 154 / 29

How to Start Journaling?

Writing a journal is not as complicated as it might seem. Your journal is a tool that can help you process your thoughts, can give clarity to your emotions and could keep your behavior and thinking patterns in check.

Journaling at least once per week will make it easier to see your progress and provide insights about yourself. Some people like to keep their journal private, while others like to share their journal with one specific person or more- a friend, a counselor or the Internet. Journaling allows for self-exploration and self-expression, which is why it should be done in a private space where you feel comfortable writing about what you want and how you feel.

Why Journaling Works Keeping a journal is one of the most insightful things we can do for ourselves, not only in terms of giving us a strong sense of well-being but also in helping us understand ourselves better. This is because it targets the two crucial areas: thoughts and feelings.

Writing is a way to disclose our emotions rather than bottling them up. Contained emotions are not mentally or physically healthy; they can cause tightness on your chest or even fainting because of extreme emotional stress.

The writing process helps us think and organize our thoughts and experiences in a sequence. This gives us the chance to reflect and think about our actions and have a better perspective on what we can do in the future to make ourselves better.

A Parting Reminder Not everyone can easily express themselves in a way other people do, which is why journaling is an effective tool to get these thoughts out of our system.

We all have stories and experiences to tell, and writing them down in a journal allows us to look back and see that we have changed for the better.

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Top Doctor Magazine / Issue 154 / 31

ways to motivate yourself to start living NOW WORDS BY ANN Y.

Life can be challenging and unfair sometimes, but we have to push ourselves to go on. Life is a gift. We need to see and enjoy the beauty of being alive. There may be some downfalls in life, but we need to stand back up and start again. It is time to get motivated to move on and face life’s daily challenges.

1: Self-Reflection and Meditation According to the famous Greek philosopher Aristotle, the beginning of all wisdom is knowing yourself. The process of self-reflection is to recognize our thoughts, feelings, values and beliefs. It gives us insight into our thoughts and aspirations. Find some time to sit quietly in a room alone, meditate to connect with your inner self and focus on the moment.

Reflection through meditation can help you reevaluate your principles and core values.

It gives you the chance to look back and identify the values that sometimes go astray. A mindful and reflective brain helps you keep your words and actions in check.

Remember that we all have a role to play in shaping our destiny. In making appropriate decisions that are compatible with our purpose, it is essential to take some time to sit and think about it. It keeps us focused on our future. The results of meditation are genuine joy and well-being.

2: Create and See the Positive A recent study of 70,000 women found that optimistic women had a significantly lower risk of dying from several major causes of death, such as heart disease, stroke, cancers, infection and respiratory diseases.

Being a positive thinker doesn’t erase all the problems we encounter. It isn’t magic. It will just make our problems more manageable. Positive thinking can help you approach and deal with hardships more productively. Other proven benefits of positive thinking include a better quality of life, higher energy levels, faster recovery from injury or illness, lower rates of depression and a longer life span.

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Creating and seeing the positive in your daily life can be achieved through positive self-talk and imagery. In every situation, focus on the positive instead of the negative. You can always find the silver lining, even if it isn’t apparent yet. Eventually, all things will come all right with positivity. Remind yourself that things will get better.

3: DO WHAT YOU LOVE If you are stuck in a job you hate, get out of it as soon as possible! Instead, find your passion, something you can enjoy while doing. The famous quote from Confucius, do what you love and you’ll never have to work again, still holds until this day. Take some time to find out what your true passions in life are, then research jobs regarding that passion.

Once you find the job that aligns with your passion(s), plan a course of action to make the transition. Don’t second-guess yourself about the “what ifs,” or you will never succeed.

Embarking on a new job may sound daunting since there is no guarantee of success. What you need to take are the first initial steps. Then, take the plunge and do all the best you can. Keep the faith and pursue your passion.

4: BE GRATEFUL Be thankful for what you have. You’ll have it all by starting your day with appreciation. Life is a fragile gift. It isn’t perfect, but the goal is to be happy.

Happiness is giving thanks to what you have and still striving for more. Look around and be thankful for all you have to see how far you’ve come.

5: LIVE IN THE MOMENT

Start looking for your motivation.

Set aside all of the negativity and simply start. Keep a list of your goals and work your way to accomplish them with a positive mindset.

We spend so much time replaying the past moments or planning too much for the future. That’s how we miss the great moments that are unveiled right before us. Next time you have the opportunity, stop and enjoy the moment. We have no idea how many more moments we still have to experience in this life.

Living in the present is one of the sure-fire methods you can adopt to manifest genuine happiness in your life. However, there is still a need for a necessary plan and goals. You can plan to invest in yourself or save money, but don’t forget that you are in the present.

A PARTING REMINDER Start looking for your motivation. Set aside all of the negativity and simply start. Keep a list of your goals and work your way to accomplish them with a positive mindset. Say “thank you” more often. You can write down what you are grateful for as a daily routine. Exciting goals such as improving your fitness, getting an education, saving money or starting a business can keep you motivated. Reflect every day and see how far you have come.

Top Doctor Magazine / Issue 154 / 35

CAN ORGASMS IMPROVE YOUR MENTAL HEALTH? WORDS BY LUKE ARGUE

W

e think of orgasms as the height

can cause a dopamine release in the

lywed couples that because of the oxyto-

of physical pleasure. However,

brain. Behaviors that cause a dopamine

cin they release, orgasms could leave a

orgasms can do more than just make you

release are associated with happiness,

feeling of satisfaction that can last as long

feel good on a physical level—they can

even to the point of addiction.

as 48 hours after experiencing one.

What Does Oxytocin Do?

Dopamine releases reinforce these

Oxytocin is a hormone that the body

feelings of satisfaction and stimulate

produces to regulate its reproductive sys-

the reward system in your brain to help

Orgasms are an intense physical sensa-

tem. Since it’s a hormone, oxytocin, like

create a feeling of persistent happiness

tion in response to a build-up of sexu-

dopamine, also works as a messenger in

and

al tension. They are experienced as an

the body, reacting to and creating several

researchers have found that the release

increased heart rate, blood pressure

bodily functions. For example, oxytocin

of these hormones can even boost your

and involuntary muscle contractions

works in your brain by fostering feelings

confidence and self-esteem.

resulting in intense pleasure.

of trust, arousal, romantic attachment

also help improve your mental health!

What Do Orgasms Do to Your Brain?

Orgasms also affect us on a physiological

and even recognition of others.

reduce

stress.

Additionally,

Orgasms also release other chemicals and hormones that can help keep one’s

level, altering our brain chemistry

This hormone helps us form social

sex drive strong and help create a lifestyle

through the release of hormones to

bonds with others, from friends to fam-

that relieves the stress and anxiety at

help us feel good and reinforce our

ily and even partners. Without oxyto-

the root of mental illness. While this is

attachment to our partners. These

cin, we wouldn’t be able to form mean-

not as powerful as therapy, medication

hormones are dopamine and oxytocin,

ingful relationships critical to one’s

and clinical treatment, orgasms can still

two chemical messengers associated

mental health. As a result, oxytocin is

help to leave you feeling less stressed.

with positive feelings. Both of these

a wide-reaching hormone essential to

Additionally, this state can even help

chemicals can positively impact your

our well-being. Moreover, due to these

you sleep better by relaxing and causing

mental health.

extensive effects, oxytocin has been

you to become sleepy.

What Does Dopamine Do? Dopamine is a neurotransmitter also called the “feel-good” hormone for its

connected to various mental phenomena, including anxiety, depression and addiction.

A Parting Reminder Orgasms are much more than just a physical reaction. They can also affect

How Orgasms Improve Your Mental Health

your brain by releasing hormones that

pamine also works as part of the body’s fight-or-flight system, helping to relax the

Because orgasms release dopamine and

fore, orgasms can improve your mental

body and relieve stress. When releasing

oxytocin, they can significantly improve

health by boosting your confidence and

dopamine, the body is helping itself to

your mental health by helping you feel

causing you to feel happier. Orgasms

relax and making it feel good, rewarding

happier and more connected to others.

may not be the cure-all to mental illness-

ability to make the body feel good. Do-

whatever behavior sparked the release.

Naturally, this process can become addictive, as is the case with junk food, which

Orgasms are more than just a happy feeling. Researchers found in a study of new-

boost mood and happiness. There-

es, but they certainly can help alleviate the stress and anxiety that may keep you from finding your mental balance.

Top Doctor Magazine / Issue 154 / 37

. R.

t a f h ig t

aO

oss

in

38

words by M ăl

yl

h

e mo m t r

T

he passing of time starts to take its toll on our whole bodies, including the brain. Keeping our minds as healthy as possible is

crucial towards fighting diseases associated with

old age. So why not do it while savoring healthy and delicious meals?

How Age Causes Memory Loss Our brain functions start to get rusty as we age.

We take longer to process information, we forget simple words or definitions, we take longer to find answers to questions, and so on. But if we give our brain enough time, the information will come back to us by itself.

It is crucial to learn the differences between normal age-related forgetfulness and the symptoms that indicate you are succumbing to illness.

Our brains are constantly producing new brain cells unaffected by age. As we age, because we are too weak to do as many things as when we were young, we tend to use our brains less and less. And just like muscles, if we don’t use them, they lose strength.

We have to keep our brains healthy by engaging them in daily activities.

39

1: vegetables One great vegetable to enjoy while keeping your mind healthy at the same time is broccoli. This vegetable is packed with compounds such as antioxidants and vitamin K, essential for your body to form sphingolipids, which is the fat found in brain cells. Studies show a link between high vitamin K intake and better memory in older adults.

Turning your nose up at the sight of broccoli? You can try cauliflower or Brussel sprouts, likewise rich in vitamin K! Also, leafy greens such as kale, spinach and collard greens are full of vitamin K.

2: fruit Various fruits are great for keeping your mind and memory in top-notch condition. For starters, blueberries and many other berries carry plant compounds

called

anthocyanins,

with anti-inflammatory and antioxidant effects. In addition, anthocyanins act against brain aging and neurodegenerative diseases.

Oranges are best known for their significant vitamin C levels. But did you know that oranges can improve your memory to an elephant’s level?

This is because vitamin C is a powerful antioxidant essential in preventing mental health decline. Research shows vitamin C enhances attention, memory and focus. Also, vitamin C protects your brain from anxiety, depressive disorder, schizophrenia and Alzheimer’s disease.

Not a big fan of oranges? Try kiwi, guava or strawberries instead!

40

3: drinks Although a beverage is not really considered food, we can’t ignore coffee and wine’s contribution to tackling memory loss.

Coffee is the perfect beverage to keep you safe from memory loss. Coffee contains antioxidants and caffeine, two essential components for supporting brain health. Drinking coffee also reduces the risk of neurological diseases such as Alzheimer’s and Parkinson’s. These effects were visible in adults drinking 3 to 4 cups of coffee daily.

If coffee is an essential beverage for fighting memory loss, then green tea cannot escape this list.

Green tea contains L-theanine, an amino acid that increases the activity of the neurotransmitter GABA that helps reduce anxiety. Green tea is also rich in polyphenols, and alongside antioxidants, they reduce the risk of developing Alzheimer’s and Parkinson’s disease. Studies show that green tea improves alertness, focus, memory and performance.

In moderation, wine has positive and protective effects on our brain health. Wine contains flavonoids, plant chemicals that act as anti-inflammatory antioxidants. Drinking a couple of glasses of wine a week reduces the risk of developing Alzheimer’s disease or dementia.

Wine also contains an organic compound named resveratrol (i.e., a dietary supplement found in plants). Studies show that resveratrol can keep Alzheimer’s disease away from our brains.

A Parting Reminder It is vital to watch out for your brain health.

By being careful about your food, you can live a long and healthy life. Although developing memory loss is always possible, keeping an eye out for your brain health is the best choice to protect it against memory loss.

Top Doctor Magazine / Issue 154 / 41

panic attacks and anxiety

WORDS BY MĂLINA O. R.

O

ur lives can get busy and

nal stressors induce panic at-

and physical sensations. The

stressful. So, it’s fairly

tacks where often, the internal

typical anxiety symptoms are:

normal for people to experience

stressors manifest themselves

panic attacks and anxiety these

through thoughts and constant

days. Unfortunately, many peo-

worry about the unknown fu-

ple still confuse anxiety and

ture. Conditions that can cause

panic attacks, sometimes claim-

a panic attack are:

ing they are the same thing.

PANIC ATTACKS

• Social phobia; • Anxiety disorders;

Panic attacks are short periods

• Post-traumatic stress

(i.e., up to 10 minutes) of expe-

disorder (PTSD);

riencing intense feelings of over-

• Agoraphobia (i.e., the

whelming fear. They manifest

fear of crowded or open

suddenly, without any warnings,

spaces).

and come along with difficult symptoms such as:

• Fatigue; • Difficulty concentrating; • Irritability; • Anger; • Muscle tension; • Sleep disturbances.

Because anxiety is normal for people to experience, the causes are not as grave and specific as in panic attacks. A stressful job, an incoming exam, driving, social situations, phobias or

There are, of course, medical condi-

memories of traumatic experi-

tions that can induce panic attacks

ences are all causes of anxiety.

• Nausea;

as well. For example, asthma, thy-

Some people can become anx-

• Shortness of breath;

roid problems, cardiac issues and

ious about very banal things or

• Palpitations;

neurologic problems can all play a

events such as a birthday party

• Sweating;

significant part in panic attacks.

next Friday or the high prices at

• Sense of choking;

ANXIETY

the supermarket.

• Chest pain; • Trembling; • Dizziness; • Chills.

a future outcome. People feel

THE DIFFERENCES BETWEEN ANXIETY AND PANIC ATTACKS

Anxiety is a natural human reaction when someone expects anxious when they are worried

Because anxiety and panic at-

Different people manifest dif-

or afraid about what could hap-

tacks

ferent panic attack symptoms.

pen in the future. It manifests

symptoms, people think they are

Specific external and inter-

through our thoughts, feelings

the same. But that’s not the case.

have

similar

physical

Top Doctor Magazine / Issue 154 / 43

Breathing exercises and applied relaxation are effective ways to combat panic attacks. These approaches are perfect for counteracting hyperventilation, a major part of a panic attack.

The differences between the

a part of you because if you

lation, a major part of a panic

two

bottle it up, you will never be

attack. Training your muscles

able to let it go.

to relax on demand will prove

manifest

themselves

through the emotional symptoms. When having a panic attack, you will feel a sense of detachment from the world

your anxiety are:

and powerful fear of dying or

• Exercise;

losing control. But when expe-

• Drinking less caffeine;

riencing anxiety, you will feel

• Sleeping as much as you

apprehension, worry, distress and restlessness. The only similarity between the two is the fear you will feel.

need; • Saying “no” whenever you feel like it.

helpful when facing muscle tension.

Other ways to fight panic attacks without medication are: • Self-monitoring your symptoms; • Keeping your mind occupied and away from stressors;

HOW TO TREAT ANXIETY WITHOUT MEDICATION

HOW TO TREAT PANIC ATTACKS WITHOUT MEDICATION

Medication is a simple way to

There are fewer ways to fight

combat anxiety, but not the

panic attacks without medica-

only one. Talking to one of your

tion than with anxiety attacks

friends or a family member,

because panic attacks are more

A PARTING REMINDER

shouting as loud as you can,

draining and heavier on your

People must be aware of the

screaming, punching a pillow

body and mind.

difference between panic at-

and stomping your feet are as important to treating anxiety as medication. These methods ensure a much-needed healthy release of emotions and stress.

You must embrace anxiety as

44

Other ways to partially relieve

Breathing exercises and applied relaxation are effective ways to combat panic attacks.

These approaches are perfect for counteracting hyperventi-

• Exercise; • Talking about your feelings; • Cutting back on sugar and caffeine.

tacks and anxiety. Contact a medical professional if you notice you have or are experiencing a panic attack. It’s best to approach the problem swiftly and learn how to control it.

Hydration Facts your favorite beverages compared WRITTEN BY PETER C.

D

rinking water is considered the fundamental factor in hydration—the human body cannot survive without it. That’s why drinking enough

water, especially during working hours, is essential.

Imagine your day without water; you would feel lethargic and sluggish. In the summer, when the temperatures are sky-high, you will feel more dehydrated, and your productivity will decrease accordingly.

Water alone doesn’t quite cut it in terms of hydration; you need minerals that provide electrolytes to ensure your body is functioning at its best.

Electrolytes are essential for various bodily functions, such as regulating the heartbeat and blood pressure, digestion, muscle contraction and nerve transmission. Therefore, it is paramount to look at your drinks’ electrolyte and mineral content to optimize hydration.

46

Sports Drinks Although drinking water is the best way to stay hydrated, sometimes, we need an extra boost. That’s where sports drinks come in. Sports drinks contain minerals such as sodium and potassium, as well as carbohydrates for energy.

There are many types of sports drinks, usually categorized by the number of carbohydrates. These are isotonic, hypotonic and hypertonic sports drinks. Each type has its use in different sports and physical activities.

Sports drinks can help replenish electrolytes and prevent dehydration during extended exercise or heat exposure periods. But not all sports drinks are made the same. Check the ingredients to find out which sports drink has the right balance of minerals, carbohydrates and electrolytes to keep you going.

Coconut Water Coconut water is a drink that many people consume to hydrate themselves. It has many benefits and can be used to substitute for water intake when one is feeling dehydrated.

Coconut water is an excellent source of minerals and hydration. It’s packed with electrolytes, including potassium, magnesium and sodium, which help keep your body hydrated and functioning properly. Coconut water is also a good source of antioxidants and vitamins, making it a healthy choice for keeping your body hydrated and healthy for sports or daily life.

48

Vegetable and Fruit Juices Vegetable and fruit juices contain minerals and vitamins that can help the body stay hydrated. These juices are made up of mostly water. They are also a good way to pack the body with more nutrients.

Look for juices with high water and lower carbohydrate content for hydration, such as cucumber, watermelon, honeydew and other melon juices.

Coffee Coffee is often cited as a dehydrating beverage, but this is not entirely accurate. While coffee does have a mild diuretic effect, it is not dehydrating in the sense that it causes your body to lose more water than it takes in.

In fact, coffee contains a fair amount of minerals and other nutrients that contribute to your overall hydration levels. Especially when mixed with milk, coffee can be quite beneficial to your hydration.

Of course, it’s important to remember that coffee is not a water replacement, and you should still make sure to drink plenty of water throughout the day. But if you’re looking for a way to get a little extra boost of minerals and hydration, coffee may be a good option.

Milk Milk is a great option for hydration. A study found that skim milk is one of the best ways to combat dehydration.

Many minerals found in milk can help hydrate your body, including calcium, potassium and sodium.

However, a significant portion of the population is lactose intolerant. If you’re lactose intolerant, avoid milk as a source of hydration.

Top Doctor Magazine / Issue 154 / 49

A Parting Reminder Drinking plenty of fluids is the best way to stay hydrated, but not all fluids are created equal. Water is always the best choice for hydration, but other drinks, with their solid mineral

composition,

can

help. Just be sure to choose a drink that contains the right minerals that are easily absorbed and used by the body for replenishment and hydration.

50

52

Decluttering

and

ORGANIZATION

The Effects on Your Mental Health Written by Peter Corazo

Decluttering and organization have numerous positive effects on mental health. When your surroundings are clean and organized, your brain, no longer concerned about the surrounding mess, finds it easier to focus and be productive.

What Happens to Your Mental Health When You Organize Your Home?

Organization and decluttering can have a considerable impact on your mental health. It can help you feel less stressed

How to Start Decluttering and Organizing Your Home Decluttering is the process of removing unnecessary things from your space. It can be a daunting task, but it doesn’t have to be.

Start with one room at a time. Ensure you have enough boxes or bins to hold all of the items you want to keep and make sure that they are labeled to know what goes in each box or bin.

and more relaxed by reducing the stimuli our brains need

Take everything out of the room and start sorting by category:

to process. According to a study by Dr. Sabine Kastner of

clothes, books, kitchen supplies, etc. Once everything is sorted

Princeton University, our brains are not good at blocking

out, take each category outside the room and put them in their

clutter. Working in a cluttered space makes it harder for your

respective boxes or bins.

brain to focus on the task at hand.

When it comes to getting rid of old possessions, those that no

According to a UCLA study, how we describe our homes

longer provide much value should be discarded first. Unless an

affects our moods, so keeping our spaces neat and clean can

object brings you a sense of joy, holds fond memories for your

significantly improve our moods. The bigger the mess, the

life or is a possession worth holding on to, it’s time to let go.

more stressed and unhappy we are likely to become.

Top Doctor Magazine / Issue 154 / 53

You can get rid of your unwanted items in numerous ways:

Donating to a charity shop; Selling your possessions online; Taking your possessions to a recycling center.

Decluttering and Essentialism Decluttering is not about getting rid of everything in your home or office; it’s about getting rid of the things that don’t serve any purpose in your life. As you declutter, remember to be mindful of how different items make you feel. There is more to decluttering than just tossing things out.

“Essentialism: The Disciplined Pursuit of Less” by Greg McKeown lays out a guide on living a more fulfilling life by decluttering and simplifying. The author argues that we should focus on life’s essentials and eliminate the clutter. By focusing on what is essential, we create more meaningful relationships with our possessions. In addition, by eliminating distractions, our lives become more simple, and our brains will process information quicker.

A Parting Reminder Decluttering and organization have numerous positive effects on mental health. When your surroundings are clean and organized, your brain, no longer concerned about the surrounding mess, finds it easier to focus and be productive. Decluttering is not just about throwing away your old clothes or unwanted items; it’s about getting rid of the mental clutter we all carry around with us.

54

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Top Doctor Magazine / Issue 154 / 55

56

WHY DOES sxul wlnes

MATTER?

WRITTEN BY NATHAN PIPKIN

W

ith so many different dimensions of our health to worry about, sexual wellness often takes a backseat.

Topics such as diet, exercise and sleep get a lot of attention in popular books and online sources, while our overall sexual health gets short shrift.

What Is Sexual Wellness?

It might be tempting to define sexual

wellness as a lack of sexually transmitted diseases or infections, but the truth is that the topic is more complex than that. The best way to think of sexual wellness is as a state of physical, emotional, mental and social well-being concerning sexuality.

Understanding sexual wellness means acknowledging that sex is not limited to intercourse or masturbation. In conversations about overall wellness, the term ‘sex’ also encompasses your intimacy and connection with your partner and your selfconfidence in your body.

Sexual wellness encompasses three different areas: sexual health, sexual pleasure and sexual justice. For us all to achieve the greatest possible sexual wellness, all three of these areas of sexuality must work in harmony. For one or two, or even all three areas to be imbalanced does not mean that you can’t achieve sexual wellbeing, but this framework helps provide a place to start.

Top Doctor Magazine / Issue 154 / 57

What Do I Need to Know about Sexual Health?

How Can I Start My Sexual Wellness Journey?

One of the basics of sexual health is

With the essential medical considerations

preventing and treating sexually transmitted

already covered, let’s take a moment to

diseases. Unfortunately, this issue has

discuss how you can take control of your

taken on public health risk proportions.

sexual wellness. Start with a simple step:

Instead of a private issue affecting only

strengthening your pelvic floor. You may

the fringes of society, sexually transmitted

have heard of Kegels, an exercise that works

infections saw an explosion of 26 million

the muscles surrounding your pelvic floor. A

new cases as recently as 2018. While this

few minutes of Kegels per day is a great place

issue affects many different age groups, it

to start!

disproportionately impacts those aged 15 to 24-year-olds, who represented almost half of the new STIs in 2018.

status. The best practice is to get tested either once a year or more frequently,

Although these numbers are concerning,

depending on the frequency of your sexual

despair won’t help the situation. Instead, it

activity. Understanding your status and

would be best if you asked what you could

developing the ability to have honest

do. The first step is to educate yourselves

conversations about your status is critical to

and your loved ones about the realities of

keeping yourself and your loved ones safe.

STDs and STIs. Understanding these health risks and how best to prevent them is critical to keeping yourself safe. Medically speaking, vaccination can be an effective way to protect yourself from STDs. Your risk is also, of course, affected by lifestyle decisions.

Finally, take the time to make self-pleasure a habit. In the same way that we are not automatically skilled at sex with a partner, we should not assume that we will automatically be skilled when it comes to masturbation.

Practicing relaxation and mindfulness of

A few ways to limit your chances of

your self-pleasure will not only contribute

contracting

to greater self-esteem — it will lead you to a

an

STD

are

practicing

abstinence, mutual monogamy or safe sex.

The resources provided by the CDC are an excellent way to dig deeper into this vital dimension of sexual health.

Another critical aspect of sexual health is reproductive health, and a holistic understanding

of

reproductive

health

must include knowledge of contraception.

Various

contraceptive

methods

are

available to women, including intrauterine contraception,

hormonal

and

barrier

methods and sterilization. While this range of options can be intimidating, a conversation with your physician will help you determine which is the right approach for you.

58

Next, make sure you understand your STI

greater overall sexual wellness!!

Top Doctor Magazine / Issue 154 / 59

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