U The Caribbean Health Digest - Issue 47

JUL - SEP 2023 ISSUE 47

SPIRITUAL WELL-BEING

THE CONNECTION BETWEEN SPIRITUALITY AND HEALTH

MINDFUL EATING HOW TO EAT WITH PURPOSE. HOARDING DISORDER HOW AN ACCUMULATION OF POSSESSIONS CAN IMPACT YOUR LIFE. THE VALUE OF A SECOND OPINION BEING WISE FOR YOUR HEALTH.

SCREENING is the first step in winning the fight against cancer.

Cancer is often unpredictable but there is always something you can do to help reduce your risks. The Trinidad and Tobago Cancer Society recommends and promotes screening for early detection of certain cancers.

OUR SCREENING SERVICES INCLUDE THE FOLLOWING: • Mammograms • Clinical Breast Examinations • Pap Smears • Ultrasounds: Breast, Abdomen, Pelvic, Obstetric, Doppler, Thyroid • Biopsies • Prostate Examinations: - DRE (Digital Rectal Examination), - PSA (Prostate Specific Antigen) • Blood Tests

• Consultations • Fecal Immunochemical Test (FIT) - A new way to test for colon cancer These are all conducted at our in-house clinic, outfitted with state-of-the-art equipment, and supported by our highly trained and professional team in a warm and caring environment.

OUR MOBILE CLINIC: The TTCS also provides Mobile Clinic services throughout Trinidad and Tobago. Our mobile clinics are available by appointment to companies and communities and are fully equipped to conduct Pap Smears, Clinical Breast Examinations, and Prostate Examinations - (Prostate Specific Antigen - PSA )

GET REGULAR CANCER SCREENING. For more information on our screening services or to make an appointment

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226.1221 or 800.TTCS projects@cancer.tt www.cancertt.com

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Amira Chenelle Mungal Dr. Jenai Gosine Amira Chenelle Mungal Alyssa Subero Andrew Wood Amanda Harris Brandon Pereira Candice Collens Dr. Celeste O'Brien Dr. Jenai Gosine Sherine Mungal Nathaniel Pinder Stuart Fraser

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This information is of a general nature only and is not intended as a substitute for professional health advice and no person should act in reliance on any statement contained in the information provided and at all times should obtain specific advice from a health professional. Eidetic Publishing has made reasonable efforts to ensure that the health information contained herein is accurate and up to date. To the extent permitted by law, Eidetic Publishing, their employees, agents and advertisers accept no liability

(even if negligent) for any injury, loss or damage caused by reliance on any part of this information. U also contains information supplied by third parties. This information is identified with the name of the source and has been chosen for publication because we believe it to be reliable. To the extent permitted by law, Eidetic Publishing, their employees, agents and advertisers accept no liability (even if negligent) for any injury, loss or damage caused by reliance on any part of this information.

U The Caribbean Health Digest is published 4 times a year by Eidetic Publishing, Highway Plaza, Level 2, West Wing, LP #80 Calcutta Settlement Road No. 1, Freeport, Trinidad & Tobago. Distribution is handled by Eidetic Limited.

Entire contents are copyright. Reproduction in part or whole is prohibited. Eidetic Publishing is in no way affiliated with companies or products covered in U. Produced and printed in Trinidad & Tobago.

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Dear Friends, Welcome again to our dear readers to this new issue of our esteemed health publication!

Once again, we are thrilled to have gathered yet another edition of our health magazine, which has been meticulously curated to bring you the latest insights, cutting-edge research, and practical tips on leading a healthy and fulfilling life.

First and foremost, we want to express our heartfelt gratitude to all the writers, contributors, and our editorial team, who have worked tirelessly to make this issue significant. Their unwavering dedication to delivering high-quality, evidence-based content has ensured that each page of this publication is a valuable resource for our readers.

As we navigate through the pages of this issue, we will embark on a journey that explores diverse health topics, from physical well-being to mental health, nutrition, fitness, and beyond. The human body and mind are fascinating entities, and our publication seeks to empower you with the knowledge that will enable you to make informed decisions about your health and lifestyle.

Furthermore, I would like to welcome our new readers and subscribers warmly. We are thrilled to have you join our community of health-conscious individuals, and we are confident that this publication will be a valuable companion on your journey to better health and wellness.

We invite you all to immerse yourselves in the knowledge and wisdom presented in this new issue. May it inspire, motivate, and empower you to take charge of your health and lead a life filled with vitality and happiness.

Let us celebrate the power of knowledge and its impact on our well-being.

Cheers to your health!

SHERINE & STUART

FOUNDERS

DEAREST READERS, Welcome to Issue 47!

We’ve made it to yet another issue with so much to be grateful for; our advertisers who partner with us with so much vigor; our subscribers who remain delighted; our team who is constantly dedicated to bringing you intel on the most exhilarating health topics; and our newcomers who keep us encouraged.

Issue 47 was designed with a strong emphasis on overall well-being. We Caribbean people are spiritual beings, so our feature story in this issue focuses on the correlation between spirituality and physical, mental, and emotional health. We examine the practice of positive psychology and measure its impact on our overall health and wellness.

Furthermore, we’ve partnered with medical professionals, dieticians, and fitness trainers to bring you the most reputable information on each category of health.

Andrew Wood eases you into the world of boot camp workouts while nutritionist Amanda Harris teaches us how to implement mindful eating. Our famed U recipes in this issue will not disappoint, and feel free to tune into our social media for some behind-the-scenes on our taste-testing process.

As always, we hope you enjoy this issue as much as we enjoyed putting it together.

Happy reading!

Till next time, AMIRA CHENELLE MUNGAL

EDITOR-IN-CHIEF

10 Eudaimonia This Greek concept of fulfillment and purpose deepens our understanding of self-awareness.

Positive psychology can go a long way in achieving eudaimonic well-being.

12 Spirituality Well-being Our feature story in this issue delves into the multifaceted aspects of spiritual well-being and its correlation to physical, mental, and emotional health.

18 Boot Camp Workouts These workouts have been around since the 1900s and remain impactful today. Let’s dive into the benefits and a how-to guide on getting started.

20 I’ll have Water We’re taking it back to the basics with this article.

Here’s a reminder of the importance of water and why it should remain number one on our list of drinks.

22 Mindful Eating A healthy body needs a healthy mind. This article guides us in making the best decisions for our diets.

26 Hoarding Disorder Affecting 1 in 50 people globally, this behavioral disorder is characterized by the excessive accumulation of possessions. Learn more about the signs, symptoms, and coping mechanisms.

30 The Forever Cough Clinically referred to as the sensory neuropathic cough, this condition doesn’t seem to go away. This article covers the triggers, causes, treatments, and management.

32 The Value of a Second Opinion When it comes to our health, a second opinion can be your wisest and most powerful decision. Here’s the U perspective.

36 Taro Root Our founder found yet another nutrient-rich superfood for your benefit. Learn the nutritional impact of Taro Root.

38 Skin Check 101 Summer is here, the sun is out, and nature is calling, but before you run to fun, let’s make sure your skin is protected.

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MIND THE PHILOSOPHICAL SCIENCE OF WELLBEING

Eudaimonia: THE PURSUIT OF FULFILLMENT IN LIFE

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WRITTEN BY AMIRA CHENELLE M.

THE PHILOSOPHICAL SCIENCE OF WELLBEING

In the quest for happiness and meaning, the ancient

Greek concept of eudaimonia offers a profound perspective on leading a fulfilling and purposeful life. Often translated as "flourishing" or "well-being," eudaimonia goes beyond the fleeting pursuit of pleasure and deepens into the essence of human existence. In this article, we explore the profound philosophy of eudaimonia, its historical significance, and its relevance in today's world.

ORIGINS AND MEANING OF EUDAIMONIA: The concept of eudaimonia finds its roots in ancient Greek philosophy, particularly within the works of influential thinkers like Socrates, Plato, and Aristotle. Eudaimonia is not a momentary state of happiness but a lifelong journey toward a meaningful life. It is often associated with living in accordance with one's true nature and reaching one's full potential.

Eudaimonia can be best understood as a state of well-being that comes from engaging in virtuous actions and fulfilling one's unique purpose or calling. It emphasizes the cultivation of inner qualities, character strengths, and ethical behavior as the means to lead a good life.

ARISTOTLE'S PERSPECTIVE ON EUDAIMONIA: Aristotle, one of the greatest philosophers in history, extensively explored the concept of eudaimonia in his ethical works.

According to Aristotle, eudaimonia is the highest human good and the ultimate goal of human life. He argued that everything we do, whether seeking wealth, pleasure, or knowledge, is ultimately driven by the pursuit of eudaimonia.

For Aristotle, eudaimonia is achieved through cultivating virtues, which he called "excellences of character." These virtues include courage, wisdom, justice, temperance, and compassion. Living a life guided by these virtues allows individuals to thrive and reach their full potential.

EUDAIMONIA IN MODERN CONTEXT: The concept of eudaimonia remains highly relevant in modern times as individuals search for deeper meaning and fulfillment in their lives. In today's fast-paced and materialistic society, eudaimonia is a reminder to shift the focus from external achievements to inner growth and well-being.

| MIND

Numerous studies in positive psychology have delved into the pursuit of eudaimonia and its correlation with life satisfaction and overall happiness. Researchers have found that engaging in activities that align with one's values, strengths, and passions contributes significantly to a sense of purpose and well-being.

Meaningful relationships, a sense of belonging, and acts of altruism also play pivotal roles in achieving eudaimonic well-being.

EMBRACING EUDAIMONIA IN EVERYDAY LIFE: Incorporating eudaimonia into our lives involves introspection, self-awareness, and conscious choices. Here are some ways to embrace the pursuit of eudaimonia: 1. Discovering Personal Values: Reflect on what truly matters to you, what you stand for, and what brings you a sense of fulfillment. Align your actions with these core values to live a more authentic life.

2. Cultivating Virtues: Develop virtues that resonate with your character and lead to positive personal growth. Practice acts of kindness, empathy, and integrity in your interactions.

3. Pursuing Personal Growth: Engage in lifelong learning and continuous self-improvement. Set goals that challenge you to expand your skills and capacities.

4. Nurturing Relationships: Cultivate meaningful connections with family, friends, and community. Engage in supportive and uplifting relationships that contribute to your well-being.

5. Finding Purpose: Seek to understand your unique purpose or calling in life. This might involve pursuing a career that aligns with your passions or engaging in meaningful activities that benefit others.

6. Practicing Gratitude: Regularly express gratitude for the positive aspects of your life. Gratitude can shift focus from lacking to appreciating what you already have.

7. Balancing Pleasure and Purpose: Recognize the importance of pleasure and enjoyment, and consider how these experiences align with your long-term well-being and values.

In conclusion, eudaimonia offers a timeless and profound perspective on living a meaningful and flourishing life. Individuals can journey towards deeper fulfillment and well-being by embracing virtues, self-awareness, and a sense of purpose. In a world that often prioritizes external achievements and material gains, eudaimonia reminds us to look inward and strive for a life guided by inner virtues and authentic self-expression. Ultimately, pursuing eudaimonia allows us to discover the true essence of what it means to be human and live a life of purpose, meaning, and contentment.

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FEATURE SPIRITUALITY AND HEALTH

Spiritual Well-being AND ITS PROFOUND IMPACT ON HEALTH WRITTEN BY AMIRA CHENELLE M.

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In the pursuit of a fulfilling and balanced life, the concept of spiritual well-being holds a profound significance. Rooted in the realm of spirituality, this dimension of wellness goes beyond physical health and mental equilibrium, encompassing a deeper connection with oneself, others, and the universe.

Across cultures and belief systems, individuals seek to enhance their spiritual well-being to find purpose, meaning, and inner peace. This article delves into the multifaceted aspects of spiritual well-being and explores its direct correlation to physical, mental, and emotional health.

SPIRITUALITY AND HEALTH

| FEATURE

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FEATURE SPIRITUALITY AND HEALTH

UNDERSTANDING SPIRITUAL WELL-BEING: Spiritual well-being is a multifaceted and deeply personal experience encompassing a broad range of beliefs, practices, and values. At its core, it involves a quest for understanding the nature of existence, the search for meaning, and the cultivation of inner peace and harmony.

While spirituality is often associated with religious practices, it can also be a secular and introspective journey for those who identify as agnostic or atheist.

5. Addiction Recovery: Spirituality can play a vital role in addiction recovery. It offers individuals a sense of purpose, social support, and coping mechanisms to navigate the challenges of overcoming addiction.

The dimensions of spiritual well-being extend beyond the individual and involve a sense of interconnectedness with others, nature, and the transcendent. Key elements include self-awareness, gratitude, mindfulness, compassion, and a sense of purpose. Nurturing these qualities leads individuals to embrace life with resilience and grace, even during challenging times.

THE IMPACT OF SPIRITUAL WELL-BEING ON MENTAL HEALTH: Spiritual well-being is closely intertwined with mental health, fostering emotional resilience and psychological well-being. Several aspects highlight the relationship between spiritual well-being and mental health: 1. Coping with Adversity: Individuals with a strong sense of spiritual well-being often exhibit better-coping strategies in the face of adversity. They are more likely to find solace in their beliefs, practices, and support from a spiritual community during difficult times.

EXPLORING THE LINK BETWEEN SPIRITUAL WELL-BEING AND PHYSICAL HEALTH: Increasing evidence suggests that spiritual well-being can have tangible effects on physical health. Various studies have explored the correlation between spirituality and well-being, shedding light on its potential benefits. Some of the ways in which spiritual well-being influences physical health are as follows: 1. Stress Reduction: Engaging in spiritual practices, such as meditation, prayer, or mindfulness, has been shown to reduce stress levels. These practices promote relaxation, lower cortisol (the stress hormone) levels, and encourage a sense of calmness, all of which contribute to improved physical health.

2. Immune Function: Research indicates that spirituality can positively influence the immune system. Maintaining a positive outlook, practicing forgiveness, and engaging in regular meditation have been associated with enhanced immune function, reducing susceptibility to illness.

3. Cardiovascular Health: Several studies have found a link between spiritual well-being and improved cardiovascular health. Practices that foster inner peace and emotional balance, such as prayer and meditation, have been associated with reduced blood pressure and heart rate, thereby reducing the risk of heart disease.

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4. Pain Management: Spiritual practices focusing on mindfulness and acceptance can enhance pain management. For individuals with chronic pain or illness, spirituality provides a coping mechanism that helps alleviate suffering and enhances overall well-being.

6. Longevity: Some studies suggest that individuals with a sense of spiritual well-being tend to live longer. This could be attributed to factors such as reduced stress, healthier lifestyle choices, and a positive outlook on life.

2. Resilience: Spirituality enhances emotional resilience, enabling individuals to bounce back from challenges and setbacks with greater ease. This resilience contributes to better mental health outcomes, such as reduced symptoms of anxiety and depression.

3. Sense of Purpose: Having a sense of purpose and meaning in life provides a strong anchor during times of uncertainty. Spiritual practices and beliefs often offer a broader perspective on life's purpose, instilling a sense of hope and direction.

4. Connection and Support: Engaging in spiritual communities or activities fosters a sense of belonging and support, reducing feelings of loneliness and isolation, which are risk factors for mental health issues.

5. Mindfulness and Emotional Regulation: Spiritual practices often include mindfulness techniques that enhance emotional regulation and self-awareness. This can lead to better management of emotions and a deeper understanding of one's thoughts and feelings.

THE INTERSECTION OF SPIRITUAL WELL-BEING AND EMOTIONAL HEALTH: Spiritual well-being and emotional health are intricately connected. As individuals explore their spirituality and connect with their inner selves, they experience a wide range of emotional benefits:

SPIRITUALITY AND HEALTH

| FEATURE

1. Gratitude and Positivity: Spirituality often encourages the practice of gratitude, shifting the focus from lacking to appreciating the abundance in life. This cultivates a positive mindset and enhances emotional well-being.

1. Reflect on Beliefs and Values: Engage in self-reflection to explore your beliefs, values, and the principles that guide your life. Understanding your spirituality starts with understanding yourself.

2. Compassion and Forgiveness: Spiritual practices emphasize qualities such as compassion and forgiveness, both of which contribute to emotional healing and healthier relationships with oneself and others.

2. Practice Mindfulness and Meditation: Incorporate mindfulness and meditation practices into your daily routine to connect with the present moment and foster inner peace.

3. Acceptance and Letting Go: Engaging with spirituality can lead to a deeper acceptance of life's uncertainties and challenges. It encourages individuals to let go of grievances, embrace imperfections, and find peace within.

3. Embrace Nature: Spend time in nature to experience a sense of awe and connection with the world around you. Nature-based practices can be deeply spiritual and rejuvenating.

4. Joy and Contentment: Spiritual experiences often evoke feelings of joy and contentment. The connection with something greater than oneself can bring a profound sense of fulfillment and emotional enrichment.

4. Engage in Rituals: Participate in rituals or practices that hold personal significance to you. These can include prayer, meditation, journaling, or engaging in acts of kindness.

5. Emotional Expression: Spirituality provides a safe space for emotional expression. It allows individuals to explore and process their emotions in a supportive, non-judgmental environment.

5. Find Community: Seek out and connect with others who share similar beliefs and values. Engaging in spiritual communities provides a sense of belonging and support.

THE ROLE OF COMMUNITY AND CONNECTION IN SPIRITUAL WELL-BEING: Spiritual well-being is not a solitary journey; it is often enriched by connecting with like-minded individuals and participating in spiritual communities. These communities offer a supportive environment where individuals can share their beliefs, experiences, and values. The sense of belonging and shared purpose fostered by these communities can be essential for maintaining and deepening one's spiritual well-being.

Spiritual communities may take various forms, including religious institutions, meditation groups, nature-based spiritual gatherings, or support networks centered around specific beliefs or practices. Being part of such communities provides individuals emotional support, social connections, and opportunities for growth and learning.

CULTIVATING SPIRITUAL WELL-BEING: Cultivating spiritual well-being is a deeply personal and introspective journey. There is no one-size-fits-all approach, as spirituality is unique to each individual. Here are some strategies to explore and enhance spiritual well-being:

6. Practice Gratitude: Cultivate gratitude by acknowledging and appreciating the positive aspects of your life.

7. Seek Guidance: If you are exploring spirituality or seeking to deepen your understanding, consider seeking guidance from mentors, teachers, or spiritual leaders.

CONCLUSION: Spiritual well-being is a transformative journey that profoundly impacts overall health and happiness. As individuals connect with their inner selves, explore their beliefs, and foster meaningful connections with others, they experience a sense of purpose, inner peace, and emotional resilience. This multidimensional dimension of wellness extends beyond the individual, influencing physical health, mental well-being, and emotional richness. Embracing spirituality is a personal and diverse process, allowing individuals to discover their unique path to fulfillment and a more profound understanding of life's purpose. By nurturing spiritual well-being, individuals can attain a deeper appreciation for life and embrace the interconnectedness of their physical, mental, and emotional health in a harmonious and balanced way.

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FITNESS

| A TOTAL B O DY C IR C U IT WOR KOU T

F O R WE O P THE

T O BO P M CA OUTS K R O W

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WRITTEN BY ANDREW WOOD

A TOTA L B O DY C I R C UI T WO RKO UT

Finding time to maintain a consistent fitness routine can be challenging in today's fast-paced world. However, boot camp workouts have emerged as a popular and effective solution for individuals seeking a comprehensive and dynamic approach to fitness. These high-intensity training sessions, inspired by military training techniques, offer a plethora of benefits that go beyond mere physical gains.

Let's look into the transformative power of boot camp workouts and discover why they have captured the hearts of fitness enthusiasts worldwide.

1. All-Inclusive Fitness: Boot camp workouts are designed to be all-inclusive, targeting various aspects of fitness such as cardiovascular endurance, strength, flexibility, and agility. Unlike repetitive gym workouts, these sessions incorporate a diverse range of exercises, including calisthenics, circuit training, plyometrics, and interval training.

2. Efficient Time Investment: In our time-strapped lives, efficiency is key. Boot camp workouts are typically structured to be intense and short, ranging from 30 to 60 minutes. Despite their brevity, they deliver maximum results by engaging multiple muscle groups simultaneously, maximizing calorie burn, and improving metabolic efficiency. goals without compromising other aspects of their daily routine.

3. Motivating Group Dynamics: One of the most significant advantages of boot camp workouts is the sense of camaraderie and motivation they foster. Participants work as a team, supporting and encouraging one another throughout the challenging exercises. This group atmosphere strengthens bonds and pushes individuals to surpass their limits and achieve personal bests. The shared experience of overcoming obstacles helps build mental resilience, which can be translated into other aspects of life.

4. Constant Variation: One of the main reasons boot camp workouts remain engaging and enjoyable is their constant variation. Trainers frequently change exercises, equipment, and intensity levels to keep the sessions fresh and exciting. This variability

| FITNESS

prevents monotony and challenges different muscle groups, leading to improved muscle tone and overall fitness.

5. Weight Loss and Fat Burning: Boot camp workouts are a perfect fit for those seeking to shed excess weight. Combining intense cardio exercises and strength training creates an optimal environment for fat-burning and increased metabolism. With consistency and dedication, participants can witness significant weight loss and achieve their desired body composition.

6. Adaptability for All Fitness Levels: Contrary to popular belief, boot camp workouts are not reserved for elite athletes. Skilled trainers are adept at modifying exercises to suit various fitness levels and physical limitations. This adaptability makes boot camp workouts accessible and beneficial for beginners and seasoned fitness enthusiasts.

Boot camp workouts offer a multifaceted approach to fitness, encompassing physical, mental, and social benefits.

Through their all-inclusive nature, time efficiency, and dynamic group dynamics, boot camp workouts create a transformative experience that empowers individuals to reach new fitness levels and overall well-being. Whether aiming to shed pounds, boost strength, or challenge yourself mentally, embracing the boot camp spirit could be the catalyst for a healthier and happier life.

A Sample 15-minute Workout 1. 5-minute run on the spot warm up 2. Lunges: 1 minute 3. Push-ups: 30 seconds 4. Crunches: 30 seconds 5. Burpees: 1 minute 6. Jumping jacks: 1 minute 7. Squats: 1 minute 8. 5-minute run on the spot cool down Practice this 3-4 days per week for 4 weeks and watch your fitness improve.

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HYDRATION

| THE BE NE FITS OF WATE R

I’LL HAVE WATER WRITTEN BY CANDACE COLLENS

I'm sure we're all aware of the nutritional benefits of consuming water long and short-term. Modern advancements have given us many new and creative ways of drinking water that are much less boring than traditional, but are they just as healthy?

Flavored water might taste better, but are we considering its impact on our teeth? Think about it; artificial flavors, sweeteners, and colors? The citric acid in flavored water eats away at your tooth's enamel, causing decay, sensitivity, cavities, and stains. So, let's consider this, "what ingredients are actually in my water?" The correct answer should be 'water, plain ol' water!'

"But I like flavored water!" Here's how you should be doing it.

LEMON WATER

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If we must add flavor to our water, adding lemon to a cup of water is a healthy option.

Plus, adding an ounce of lemon juice to our water can provide 13-15% of our daily vitamin C requirement. Also, lemon juice has potassium, thiamine, vitamin B6, and folate. Lemon water even stabilizes our appetite by preventing hunger spikes while

keeping us hydrated. How do we do it? Mix a cup of warm water with the juice from half a lemon at the beginning of your day.

This simple mix also doubles as a way to reduce bloating due to the antioxidants that help aid digestion.

MINT WATER It's a beverage that can be enjoyed hot or cold at any time. For starters, yes, it is flavored, and yes, it is low in calories and sugars. Two tablespoons of fresh mint leaves contain only five calories, while some peppermint leaves contain only two and a half calories. Mint water is a flavourful way to fight constipation and support digestive health.

Studies also find that mint water aids digestion and relieves stomach pain. Remember, making mint water yourself is a healthy alternative, as packaged mint water or mint-flavored water can contain other ingredients that your body may not respond well to.

Like lemon water, mint water is safe for just about anybody to make and drink anywhere!

There are no side effects to these naturally flavored forms of hydration! Still, if these forms of hydration are too dull, feel free to add fruits or vegetables of your choice, such as cucumber, melon, raspberries, strawberries, pineapple, etc. The same flavors we see on the shelf but without the unnecessary additives. Each fruit or vegetable has its own health and nutritional benefits, but adding these household items to our water does not only add flavor, but adds years to our lives, protects our teeth, helps our bowels move, and keeps us slim and hydrated!

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DIET HEALTTHY MIND, HEALTHY BODY

Mindful Eating

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WRITTEN BY AMANDA HARRIS

HEALTTHY MIND, HEALTHY BODY

A healthy body goes hand in hand with a healthy mind.

Having one without the other is nearly impossible. When our bodies are functioning fully, we cannot deny how great we feel emotionally and even mentally. We are energetic, we think clearly, and our mood improves tremendously.

Hence, we can interact with our environments and the people within them more positively. These are all benefits of a healthy mind but eating properly is key to more than just a healthy body. Oftentimes when we think about health, we think about our body and mind, but forget our spirituality and what lies deep within the depths of our beings.

With that said, one of the first steps we can all take toward the direction of spiritual balance is changing how we eat.

We live in a world of convenience where most of the food we consume comes in a box or a bag. But unfortunately, we are paying for quantity not quality and because we’re always looking for an easy fix, quantity usually wins.

It is common knowledge that chemicals and preservatives in our food supply have an extremely negative impact on our health. Cancer, Alzheimer’s, diabetes, and heart disease rates have all been skyrocketing over the past decade and there is a direct correlation between the risk of developing diseases and eating habits.

You might be asking yourself, “What exactly is a clean diet anyway?” The answer is simple. A clean diet consists of unprocessed foods such as fresh or frozen vegetables, nuts, unprocessed meats, eggs, hormone free diary and unrefined grains, and the list goes on. The more natural your food is, the better it is for you. Of course, the thought of completely altering your diet might be alarming, to say the least. The key is patience and persistence. If we start by making small adjustments like choosing to pack a healthy lunch instead of grabbing fast food or eating

| DIET

carrots instead of a bag of chips, the change feels like less of a chore. A very simple but effective adjustment is drinking more water and cutting down on sodas. Cutting down on unhealthy foods compared to abruptly cutting out the consumption makes the transition to a clean diet much easier.

Simple ways to transition to a healthier mindset for your diet include: • Make a weekly grocery list. Plan for the week ahead and what you might want to eat. It is better than running to the store multiple times per week.

• Include your children or partners with food prep.

• Make your cooking environment enjoyable. Play music, a podcast or even put on a movie for background noise, your space is sacred!

• Clear out your kitchen! Donate items you no longer need or items that would not help you in the transition to a clean diet.

Although the transition is challenging, it is very beneficial in the long run. A few important spiritual benefits of switching to a clean diet include: • Nourishment of the spirit, helping you attain your unique inner zen.

• Having inner peace and being able to cope with life’s obstacles.

• Living life with purpose enables us to explore more and feel less restricted by doubt and fear.

• Successfully shifting from an ‘unclean’ to a ‘clean’ diet correlates with our shift in our perspective on life which usually opens us up to new experiences and relationships.

• Being in tune with your body and mind can intuitively alert you to negative things and people.

Many people experience positive shifts in their lifestyle when adjusting their diets and sometimes that’s all we need.

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PHO

Pho RECIPE BY STAFF WRITER

Pho is a delicious Vietnamese noodle soup that can be made nutritious and healthy with the right ingredients. Here's a wholesome recipe for a flavorful and nutrient-packed Pho: INGREDIENTS: FOR THE BROTH: 8 cups low-sodium vegetable or chicken broth (preferably homemade) • 1 large onion, sliced • 4-5 cloves of garlic, minced • 2-inch piece of fresh ginger, sliced • 2-3 star anise pods • 1 cinnamon stick • 4-5 cloves • 1 tablespoon coriander seeds • 1 tablespoon fennel seeds • 1 tablespoon coconut aminos or low-sodium soy sauce • Salt and pepper to taste

FOR THE SOUP: • Rice noodles (choose whole-grain or brown rice noodles for added nutrition) • 1 cup firm tofu or sliced cooked chicken breast (for protein) • Assorted vegetables: bean sprouts, thinly sliced carrots, sliced mushrooms, bok choy, and scallions • Fresh herbs: cilantro, Thai basil, and mint • Lime wedges for serving • Sriracha sauce or chili sauce (optional for added spice)

| RECIPE

INSTRUCTIONS: 1. In a large pot, add the vegetable or chicken broth and bring it to a simmer over medium heat.

2. Add the sliced onion, minced garlic, and ginger to the broth. Also, add the star anise pods, cinnamon stick, cloves, coriander seeds, and fennel seeds.

These spices give the broth its distinct pho flavor.

If you prefer, you can place the spices in a cheese cloth or a spice bag for easy removal later.

3. Let the broth simmer gently for at least 30 minutes to allow the flavors to meld together. The longer you simmer, the more flavorful the broth will become.

4. While the broth is simmering, prepare the rice noodles according to the package instructions.

Once cooked, drain and set them aside.

5. In a separate pan, sauté the tofu or cooked chicken with a little oil until heated through and lightly browned.

6. Prepare the vegetables by washing and slicing them as desired. Bean sprouts, carrots, mushrooms, bok choy, and scallions are popular choices for Pho. 7. Once the broth is ready, strain it to remove all the solid ingredients, leaving only the flavorful liquid.

8. Season the broth with coconut aminos or low-sodium soy sauce, salt, and pepper to taste.

Adjust the seasoning to suit your preferences.

9. To serve, divide the cooked rice noodles among the serving bowls. Top each bowl with the sautéed tofu or chicken and the assorted vegetables.

10. Ladle the hot broth over the noodles and ingredients in each bowl.

11. Garnish with fresh herbs such as cilantro, Thai basil, and mint. Squeeze a lime wedge over each bowl for a burst of citrusy flavor.

12. For those who enjoy a bit of heat, add a drizzle of Sriracha sauce or chili sauce.

Enjoy your healthy and flavorful homemade Pho! Feel free to customize the ingredients based on your dietary preferences and enjoy a warm and nourishing bowl of this Vietnamese classic.

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|

BEHAVIORAL DISORDER HOARDING

WRITTEN BY BRANDON PEREIRA

According to Dr. Vieira of The Recovery Village, hoarding is a serious behavioural disorder that affects one in every 50 people globally. Hoarding disorder is a mental health condition where a person experiences the urge to save many items, whether these items have value or not. The hoarder also experiences great distress when attempting to dispose of the items. It becomes almost impossible for them to separate themselves from these items. This attachment creates a detrimental effect on the individual’s daily life.

Common hoarded items include clothing, household goods, mail, magazines, and almost anything else that comes to mind. Items that people hoard usually have lost or never had any real value. Sometimes people with hoarding disorders adopt many animals, which are often neglected. Hoarding interferes with the individual’s quality of life.

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You might be asking yourself “What’s the difference between hoarding and collecting?”, Well, they are two very distinct behaviors. Collecting normally involves saving of specific types of items like coins from other countries or comic books, even stamps. Collectors carefully choose what they keep and often they have a sense of organization. Collections such as these usually have no negative impact on the individual’s life.

HOARDING

Hoarding on the other hand, does not require organization of items or easy accessibility to them. People with hoarding disorder hoard items that have little to no monetary value.

According to The Cleveland Clinic, signs of hoarding disorder usually appear during adolescence and gradually worsens as time goes by, causing significant issues by the mid-30’s. People over 60 and individuals that suffer from anxiety and depression are more likely to become hoarders.

Few people with hoarding disorder realize that their hoarding beliefs and behaviors are problematic, but most do not. Stressful or traumatic events such as the death of a loved one or divorce are associated with the onset of hoarding symptoms. People that suffer from hoarding disorder feel a strong urge to save their possessions.

Hoarding symptoms include: • Inability to get rid of possessions.

• Anxiety about needing items for future use.

• Distrust for other people touching the items.

• Withdrawing from social life.

• Living in dangerous spaces due to clutter.

| BEHAVIORAL DISORDER

• Strong belief that worthless items have value.

• Extreme stress when attempting to get rid of items.

People with hoarding disorder convince themselves that they need to keep something because they think the item has future use or value, they may believe an item is unique or irreplaceable, and sometimes they tie memories or experiences to the objects that give them more ‘sentimental value’. It is challenging to convince a hoarder that the items they are piling up are worthless and it could be very triggering when people try to make them dispose of their stuff. Getting a hoarder to turn a new leaf and start cleaning up their space is very challenging and usually requires serious intervention.

Cognitive behavioural therapy is a common treatment for hoarding disorder. Licensed professionals, such as psychologists, often help hoarders understand why they hoard and how to feel less anxious when throwing away items. These professionals also teach organization and decision-making skills that help the patients better manage their possessions. There’s no known way to prevent hoarding but because the symptoms show at an early age, it is best to recognise, diagnose, and begin treatment as soon as possible.

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|

CLINICAL SENSORY NEUROPATHIC COUGH

Have you ever had a cough that won’t go away? Now imagine living with that cough every day for years, it may be hard to believe but there are some people who live with that reality, and it’s called a sensory neuropathic cough, a condition caused by the malfunctioning of the sensory nerves in the upper airways, larynx, or trachea. Unlike typical coughs that are caused by irritants or infections, this type of cough is characterized by its persistent and non-productive nature. This condition is also known as neurogenic or idiopathic cough, as it can often be challenging to identify the exact cause. In this article, we dive into the causes, symptoms, and treatment options for individuals affected by this condition and hopefully shed light on how to relief and improve their quality of life.

SENSORY NEUROPATHIC COUGH: Understanding and Managing the problem

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WRITTEN BY NATHANIEL PINDER

SENSORY NEUROPATHIC COUGH

| CLINICAL

TRIGGERS AND CAUSES Sensory neuropathic cough can arise due to various factors that lead to the dysfunction of the sensory nerves in the respiratory tract. Some potential causes include:

Bronchoscopy: In some cases, a bronchoscopy may be recommended to visualize the airways and collect samples for analysis.

Upper Airway Cough Syndrome (UACS): This occurs when excessive mucus accumulates in the back of the throat, irritating the sensory nerves and triggering a cough.

Trial Treatment: A doctor may suggest a trial of specific medications to observe the response, which can be indicative of sensory neuropathic cough.

Laryngopharyngeal Reflux (LPR): This is where stomach acid flows back into the throat, causing irritation and coughing. The acid can also damage the sensitive nerve endings in the throat, contributing to sensory neuropathic cough.

TREATMENT AND MANAGEMENT The management of sensory neuropathic cough aims to address the underlying cause and alleviate symptoms.

It often involves a combination of medical, behavioral, and lifestyle interventions:

Vagal Neuropathy: The vagus nerve plays a crucial role in regulating the function of the respiratory tract.

Damage or dysfunction of this nerve can lead to abnormal cough reflexes.

Chronic Sinusitis: Ongoing inflammation of the sinuses can produce postnasal drip, causing irritation in the throat and resulting in chronic cough.

Respiratory Tract Infections: Persistent infections can lead to prolonged inflammation and sensory nerve damage, perpetuating the cough reflex.

Addressing Underlying Conditions: This may involve medications and maintain a healthy lifestyle, including regular exercise, a balanced diet, and adequate hydration, can support overall respiratory health.

Medications: Antitussive drugs that suppress cough reflexes, such as gabapentin or pregabalin, may be prescribed in some cases. However, these medications should be used cautiously and under medical supervision, as they can have side effects.

WHAT TO LOOK FOR Sensory neuropathic cough is often described as a constant, dry, and non-productive cough that may worsen at night or when lying down. The cough can be so severe that it significantly impacts daily activities, disrupts sleep, and leads to psychological distress. The absence of other typical cough triggers, such as phlegm or infection, is a key characteristic of this condition.

Speech Therapy: Speech therapy exercises can help retrain the cough reflex and reduce hypersensitivity of the sensory nerves in the throat.

Diagnosing sensory neuropathic cough can be challenging because physicians must rule out other potential causes of chronic cough, such as asthma, allergies, gastroesophageal reflux disease (GERD), or chronic obstructive pulmonary disease (COPD), before arriving at this conclusion. The diagnostic process typically includes:

Environmental Modifications: Avoiding irritants, such as smoke, strong odors, or allergens, can help minimize cough triggers.

Medical History and Physical Examination: The doctor will inquire about the patient's medical history, including any previous respiratory conditions and exposures to irritants. A physical examination will be conducted to check for signs of respiratory issues.

Cough Diary: Keeping a detailed record of cough episodes, triggers, and associated symptoms over a few weeks can provide valuable insights for diagnosis.

Imaging Studies: Chest X-rays or CT scans may be performed to rule out any structural abnormalities in the respiratory tract.

Cognitive-Behavioral Therapy (CBT): CBT can be beneficial in managing the psychological aspects of chronic cough and reducing the cough reflex triggered by stress or anxiety.

Humidifiers: Using a humidifier at home can add moisture to the air and soothe the respiratory tract, potentially reducing coughing.

Throat Lozenges and Cough Suppressants: Over-the-counter lozenges and cough suppressants may provide temporary relief from coughing episodes.

Early recognition and intervention can significantly improve the quality of life for individuals stricken with sensory neuroinflammation, and ongoing research can further provide more insight into more effective treatments. If you are experiencing a persistent cough, it is far more important to seek the advice of a healthcare professional for proper diagnosis and self-management.

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|

DIAGNOSIS A SECOND OPINION

The Value of a Second Opinion: MAKING INFORMED DECISIONS FOR YOUR HEALTH WRITTEN BY DR. CELESTE O’BRIEN

WHEN FACING IMPORTANT DECISIONS, ESPECIALLY CONCERNING OUR HEALTH, SEEKING A SECOND OPINION CAN BE WISE AND EMPOWERING. A SECOND OPINION REFERS TO CONSULTING WITH ANOTHER QUALIFIED MEDICAL PROFESSIONAL TO REVIEW A DIAGNOSIS, TREATMENT PLAN, OR SURGICAL RECOMMENDATION. WHILE SOME INDIVIDUALS HESITATE TO SEEK A SECOND OPINION, FEARING IT MAY OFFEND THEIR PRIMARY PHYSICIAN OR DELAY TREATMENT, THE BENEFITS OF DOING SO CAN SIGNIFICANTLY OUTWEIGH ANY CONCERNS. IN THIS ARTICLE, WE EXPLORE THE VALUE OF A SECOND OPINION AND WHY IT IS CRUCIAL TO MAKING INFORMED DECISIONS FOR YOUR HEALTH. 1. VERIFICATION OF DIAGNOSIS: Medical diagnoses can be

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complex and challenging to determine accurately, especially when symptoms are vague or multiple conditions present similar indicators. Obtaining a second opinion allows another experienced medical expert to review your case and provide

an independent assessment. A different perspective may lead to a more precise diagnosis, ensuring you receive the most appropriate treatment for your condition.

2. ACCESS TO ALTERNATIVE TREATMENT OPTIONS: Medical treatments constantly evolve, and new approaches may become available after your initial diagnosis. Seeking a second opinion broadens your knowledge about treatment options, including innovative therapies, clinical trials, or less invasive procedures. It empowers you to make informed decisions about your health by understanding each option's potential benefits and risks.

3. PEACE OF MIND: A serious medical condition can cause immense stress and anxiety for the patient and their loved ones. Seeking a second opinion can provide peace of mind by confirming the initial diagnosis and treatment plan or offering alternative perspectives. Knowing that you have explored various medical opinions and options can reduce doubts and uncertainties, allowing you to focus on your well-being and recovery.

A SECOND OPINION

| DIAGNOSIS

4. AVOIDING MISDIAGNOSES AND MEDICAL ERRORS: Medical

7. STRENGTHENING DOCTOR-PATIENT RELATIONSHIPS: Seeking

errors, including misdiagnoses, can have severe consequences on a patient's health. Studies have shown that in many cases, second opinions have led to changes in diagnosis and treatment.

By taking this extra step, you can potentially prevent unnecessary therapies or interventions that may have adverse effects.

a second opinion should not be perceived as a lack of trust in your primary physician. On the contrary, most doctors encourage their patients to seek additional perspectives, recognizing the value of collaboration and comprehensive care. By seeking a second opinion, you foster a relationship of open communication and mutual respect with your healthcare providers.

5. VALIDATION OF TREATMENT PLANS: If your primary physician recommends a significant procedure or surgery, seeking a second opinion becomes even more crucial. A different specialist may confirm the necessity of the procedure or suggest less invasive alternatives. Validating the proposed treatment plan through a second opinion ensures it aligns with your best interests and health goals.

6. SPECIALIST EXPERTISE: Depending on the complexity of your condition, it may require the knowledge and expertise of a specialist. Seeking a second opinion from a healthcare provider specializing in your particular condition can provide insights and recommendations tailored to your unique medical needs.

In conclusion, seeking a second opinion is not a sign of doubt or disrespect toward your primary physician; it is a proactive and responsible approach to your health. Embracing the value of a second opinion empowers you as a patient to make well-informed decisions, promotes your health and well-being, and ensures that you receive the most suitable and effective care possible. Remember, your health is your most precious asset, and taking an active role in your healthcare journey is essential for a better and healthier future.

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U A S K

ANSWERED BY DR. JENAI GOSINE

How can I prioritize heart health?

Maintaining heart health is crucial for overall well-being. Here are three essential tips to promote a healthy heart:

YOU HAVE QUESTIONS, WE HAVE ANSWERS

1. Regular Physical Activity: Engage in regular aerobic exercises like walking, jogging, swimming, or cycling to keep your heart strong and improve cardiovascular fitness. Aim for at least 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week.

Regular physical activity can help lower blood pressure, reduce bad cholesterol (LDL),increase good cholesterol (HDL), manage weight, and enhance overall heart health.

2. Heart-Healthy Diet: Adopting a balanced and heart-friendly diet is essential for preventing heart disease. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins (like fish and poultry), and healthy fats (found in olive oil, avocados, nuts, and seeds).

Limit your intake of processed foods, sugary beverages, trans fats, and

| Q&A

excessive salt. Reducing sodium intake can help lower blood pressure, reducing the risk of heart disease.

3. Manage Stress and Sleep: Chronic stress can negatively impact heart health. Find ways to manage stress through activities like yoga, meditation, deep breathing exercises, or hobbies you enjoy. Also, ensure you get adequate sleep each night, as poor sleep patterns have been linked to an increased risk of heart disease. Aim for 7-9 hours of quality sleep per night to support heart health.

Remember, it's essential to consult your healthcare provider before making any significant changes to your lifestyle or diet, especially if you have pre-existing health conditions or concerns. They can offer personalized advice and guidance tailored to your specific needs.

We always enjoy hearing from you! Email your questions to register@uhealthdigest.com

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VEGETABLE

| TARO ROOT

Taro Root or , Dasheen one and the same WRITTEN BY SHERINE MUNGAL

A NUTRIENT-RICH SUPERFOOD Taro root, also known as Dasheen in the Caribbean, is a starchy tuber that belongs to the Araceae family. This versatile root vegetable has been consumed for centuries in many parts of the world, particularly in Asia, Africa, and the Pacific Islands. Not only does Dasheen or Taro root serve as a delicious addition to various culinary dishes, but it also offers numerous health benefits that make it a valuable addition to a balanced diet.

In fact, in Trinidad and Tobago and other Caribbean territories, in addition to the Taro root being used in various ways, the shoots or leaves visible on the surface of the dasheen are an essential part of the culinary tradition and culture. Referred to as Dasheen Bush, it’s the main ingredient in what many consider a national dish, Callaloo. Bhagi is another household name for the leaves in East Indian cuisine, especially when served with dhal and rice. This could be the topic for another article as the leaves carry its own set of advantages and benefits, but, in the meantime, let’s get back to the root of the vegetable and explore some of the health benefits of Taro.

From its high nutrient content to its potential therapeutic properties, dasheen or taro root has gained recognition as a nutrient-rich superfood.

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RICH IN NUTRIENTS: Taro root is a nutritional powerhouse packed with essential vitamins and minerals. It is an excellent source of dietary fiber, providing a substantial amount of soluble and insoluble fiber.

Fiber aids digestion promotes bowel regularity, and helps maintain a healthy weight. Additionally, taro root contains significant amounts of vitamins E, C, B6, potassium, manganese, magnesium, and copper.

PROVIDES ENERGY: As a starchy vegetable, Taro root is an excellent source of complex carbohydrates. These complex carbs are digested slowly, providing a steady release of energy and preventing spikes in blood sugar levels. This makes Taro root an ideal food for sustained energy, making it a favored choice among athletes and individuals seeking long-lasting fuel.

SUPPORTS DIGESTIVE HEALTH: The fiber content in taro root is vital in maintaining a healthy digestive system. Fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also supports the growth of beneficial gut bacteria, aiding the overall health of the gastrointestinal tract and reducing the risk of digestive disorders.

BOOSTS HEART HEALTH: Taro root is low in fat and cholesterol, making it heart-friendly. The high potassium content in taro root helps regulate blood pressure levels by counteracting the effects of sodium, thus reducing the risk of hypertension and cardiovascular diseases. Moreover, the fiber in taro root assists in managing cholesterol levels by lowering LDL (bad) cholesterol and promoting HDL (good) cholesterol.

ANTI-INFLAMMATORY PROPERTIES: Taro root contains various phytochemicals and antioxidants that possess anti-inflammatory properties. These compounds, such as polyphenols and flavonoids, help reduce inflammation in the body, which is a common underlying factor in chronic diseases like arthritis, heart disease, and certain cancers.

SUPPORTS WEIGHT MANAGEMENT: Incorporating taro root into a balanced diet can aid in weight management. Its high fiber content promotes feelings of satiety, reducing overeating and snacking between meals. The slow-digesting complex carbohydrates in taro root also provide sustained energy, preventing blood sugar crashes that can lead to unhealthy food cravings.

While Taro root offers various health benefits, it's essential to note that it should be cooked thoroughly before consumption.

Raw taro root contains calcium oxalate crystals, which can cause irritation to the skin and throat. Proper cooking methods, such as boiling or baking, effectively eliminate these crystals, making taro root safe to eat.

In conclusion, taro root is a highly nutritious and versatile tuber with various health benefits. This root vegetable is a valuable addition to a well-rounded diet. So, why not explore the culinary possibilities of taro root and enjoy its delicious flavor and potential health advantages?

GR A N O LA B A R

| RECIPE

5-Ingredient Granola Bar RECIPE BY STAFF WRITER

Imagine with five ingredients and a few minutes you can make yourself a breakfast staple or a healthy daytime snack. Granola bars are great but let’s face it, the high fructose corn syrup; not so much. With this bake-free, freezer friendly recipe, we’ve got you covered.

YIELDS:

INSTRUCTIONS:

10 bars

1. Place dates in a food processor and blend until it forms a dough-like consistency.

2. Add blended dates, oats and almonds to a bowl and set aside.

3. Warm maple syrup and peanut butter in a saucepan over low heat. Stir together.

4. Once warm, pour over oat mixture and fold.

5. After thoroughly mixing, transfer to a lined baking dish and flatten tightly.

6. Cover with parchment paper and freeze for 20 minutes.

7. Remove from dish and slice into even bars.

8. Store in an airtight container for quick access or keep them in the freezer for extra freshness.

INGREDIENTS: 1 ½ cups rolled oats 1 cup pitted dates 1 cup roasted almonds ¼ cup maple syrup or agave nectar ¼ cup peanut butter or almond butter

OPTIONAL ADDITIONS: Chocolate chips, dried fruits, coconut flakes, etc.

Enjoy!

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SKIN

| P ROTECT YO URSE L F FR OM THE S U MME R S U N

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WRITTEN BY ALYSSA SUBERO

P ROT E CT YO UR SE LF F RO M T H E SUM M E R SUN

| SKIN

THE SUMMER SEASON BRINGS WARMTH, SUNSHINE, AND PLENTY OF OUTDOOR ACTIVITIES. HOWEVER, THE SCORCHING SUN AND INCREASED HUMIDITY CAN TAKE A TOLL ON OUR SKIN, MAKING IT ESSENTIAL TO ADOPT A SUMMER-SPECIFIC SKINCARE ROUTINE. FOLLOWING A FEW SIMPLE TIPS, YOU CAN PROTECT AND NOURISH YOUR SKIN, ENSURING A HEALTHY AND RADIANT COMPLEXION THROUGHOUT THE SUNNIEST MONTHS OF THE YEAR. 1. SUNSCREEN: A Non-Negotiable Shield when it comes to summer skincare, sunscreen is an absolute must-have.

The sun's harmful ultraviolet (UV) rays can cause premature aging, sunburn, and even increase the risk of skin cancer. Choose a broad-spectrum sunscreen with SPF 30 or higher and apply it generously at least 30 minutes before stepping outdoors. Reapply every two hours, especially if you're swimming or sweating profusely.

Maintaining healthy summer skin is all about protection, hydration, and gentle care. You can keep your skin glowing and protected during the sunny season by incorporating sunscreen into your daily routine, staying hydrated, and adopting a suitable skincare regimen.

Embrace these tips, and you'll be ready to enjoy all that summer offers with radiant and beautiful skin.

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2. HYDRATION: Drink Up for Glowing Skin With the summer heat, our bodies lose more water through perspiration, leading to dehydration. To keep your skin healthy and supple, ensure you drink adequate water throughout the day. Proper hydration helps maintain the skin's natural moisture balance and prevents it from becoming dry and dull.

3. CLEANSE GENTLY AND EXFOLIATE WISELY: Our skin produces more oil during summer, leading to clogged pores and breakouts. Cleanse your face twice daily with a gentle, sulfate-free cleanser to remove dirt, sweat, and excess oil. Also, exfoliate your skin once or twice a week to slog off dead skin cells and unclog pores. However, be cautious not to over-exfoliate, as it can lead to irritation.

4. LIGHTWEIGHT MOISTURIZER: Opt for Oil-Free In hot and humid weather, heavy creams can feel suffocating on the skin. Instead, opt for a lightweight, oil-free moisturizer that provides ample hydration without clogging pores.

Look for products with hyaluronic acid, which locks in moisture and keeps your skin fresh throughout the day.

5. PROTECT YOUR EYES AND LIPS: The delicate skin around our eyes and lips needs extra care during summer. Wear sunglasses with UV protection to shield your eyes from the sun's harmful rays, reducing the risk of eye damage and fine lines. Use a lip balm with SPF to protect your lips from sunburn and keep them soft and moisturized.

6. STAY IN THE SHADE: While the sun's rays are strongest between 10 a.m. and 4 p.m., it's a good idea to seek shade whenever possible during hot summer days.

Limiting your exposure to direct sunlight can help reduce the risk of sunburn and skin damage.

7. POST-SUN CARE: After spending time outdoors, it's crucial to soothe and nourish your skin. Take a cool shower to lower your body temperature and soothe sunburned areas. Apply a hydrating and calming after-sun lotion or aloe vera gel to replenish lost moisture and relieve sun-exposed skin.

1 1.

2.

3.

SPEND TIME IN NATURE:

WAYS TO TAKE CARE

OF YOUR

SPIRITUAL

HEALTH WRITTEN BY STAFF WRITER

6.

THINK POSITIVELY:

Many of us take this for granted but spending just

It can be easier said than done but shifting our

a few minutes at a beach or on a mountain can help

perspective to a more positive one can open

us reset and briefly disconnect from our troubles.

doors to new relationships and experiences!

KEEP A JOURNAL:

7.

PRACTICE GRATITUDE:

Writing down our thoughts helps us processes

Always be grateful for what you have and don’t be

emotions and gives us a non-judgemental space

afraid to let people know how thankful you are.

to share how we feel. Journaling can be therapeutic

Making a personal gratitude list also helps us reflect

if practiced regularly.

on how fortunate we are.

FOCUS ON YOUR HOBBIES:

8.

TRAVEL OFTEN:

We often get so caught up with life that we forget

This can make a huge difference in spiritual well-being.

to set aside time for things we enjoy. Whether it’s

New experiences, cultures, and interactions can open

painting, fishing, or working out, actively practicing

your mind to spiritual growth.

your hobbies creates routine and gives us purpose!

9.

4.

5.

ACTS OF COMPASSION:

SPEAK TO SOMEONE YOU TRUST:

Taking time to give back strangers is a great tip to

Reaching out to a therapist or a mentor for guidance

spiritual growth. Volunteering at shelters is a great

can be helpful when we need some grounding.

start and it’s free!

MEDITATE:

10. READ AN UPLIFTING BOOK:

Focusing on your breath and surroundings can help

Sometimes literature can be a great escape but if

ease our mind. Go to your happy place for a couple

we lock off the outside world and open our minds

minutes then come back to reality!

to healing passages, it can help us get more

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connected with our soul.

THE NEXT U October to December 2023

ENVIRONMENTAL HEALTH FROM THE AIR WE BREATHE TO THE WATER WE DRINK, HOW DOES OUR ENVIRONMENT IMPACT OUR HEALTH? Alcohol and Health The good, bad, and ugly.

Dreams What are they?

Article submission guidelines U strives to provide informative, educational articles emphasizing health and lifestyle in the Caribbean. We select articles that will appeal to our Caribbean audience that are uplifting, informative and pertinent to health and wellness.

Policies U The Caribbean Health Digest retains the right and complete ownership of the articles written and published here. This means that if we publish your work in U, we can also publish in any another publication that we may choose, we will however always give credit to all our writers.

All articles are accepted on speculation.

Publication of any article cannot be guaranteed. U reserves the right to edit all copy.

Specifics All accepted articles will be accompanied by the byline and monetary compensation as set out in our writers’ contract.

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Submit all comments, letters and/or subscription requests to: U The Caribbean Health Digest, Highway Plaza, Level 2, West Wing LP #80 Calcutta Settlement Road No. 1, Freeport, Trinidad & Tobago or email us at register@uhealthdigest.com www.uhealthdigest.com Advertising.

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