U The Caribbean Health Digest - Issue 41

JAN - MAR 2022 ISSUE 41

THE FLEXITARIAN DIET NEW YEAR, NEW DIET? WHAT IT IS AND HOW IT WORKS. POLYCYSTIC OVARY SYNDROME THE CAUSES, SYMPTOMS, AND TREATMENTS. THE FASCINATING VITALITY OF MOVING WATER ONE OF TRINIDAD’S NORTHERN RANGE ECOTHERAPY DESTINATIONS.

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: • • • •

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

OUR MOBILE CLINICS: The TTCS also operate Mobile Clinics which provide screening services throughout Trinidad and Tobago.

These mobiles are available by appointment to business institutions for the benefit of their staff and/or sponsored public health fairs.

These are fully equipped to conduct Pap Smears, Clincal Breast Examinations and Prostate Examinations, PSA (Prostate Specific Antigen) testing.

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

I

I

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

Founders

Editor-in-Chief Medical Advisory Writers

Creative Director Design

AT NICHOJEN WE ENVISION, INNOVATE, DELIVER, AND INSPIRE!

In alignment with our culture of sustainability and over a decade of expertise in renewable energy, we provide consulting for solar, wind turbine, hydropower, and hybrid system designs.

Schedule your consultation today, and stay tuned for the launch of our GREEN GADGETS line of products!

EMAIL US

contactnichojen@gmail.com VISIT US

www.nichojen.com

Amira Chenelle Mungal Dr. Basil Mangra Abby Smith Amira Chenelle Mungal Andrew Wood Dr. Basil Mangra Brandon Pereira Eleanor Rondon Rajesh Ramautar Sareeta A. Seeram Dr. Sheraz Khan Sherine Mungal Staff Writer Tamara Milano

Stuart Fraser Nathaniel Pinder Eidetic Ltd.

Project Coordinator

Samantha Dhoon

Traffic

Lorraine Biran Samantha Dhoon

Website Publisher

With over 30 years of experience, we offer a range of electrical installation services, energy conservation solutions, smart home system designs, and consulting services for all your electrical needs.

Sherine Mungal Stuart Fraser

Photography

Shivan Gosine Eidetic Publishing Getty Images iStockPhoto Pexels Freepik Shutter Stock Vecteezy

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.

New Year greetings to you, our dear readers!

We hope that this issue of U reaches you in good health with optimism for an improved 2022. Our spirits are indeed lifted even amid a global pandemic or endemic, as many are beginning to accept.

Let’s face it, the past two years have taught us that COVID-19 is in it to stay, and we need to find ways to not only survive but to coexist and live as comfortably and happily as we can. This may be a more complex reality for many, but one thing is for sure, you are not in it alone. The global community has come together in ways like never before, and it is this togetherness that gives us hope for a better tomorrow.

We will continue to play our part in bringing you credible and engaging health and wellness content that will serve to inform and educate, especially as it relates to improving your well-being, mental and physical health.

What’s in store is another excellent issue, the first for 2022, assembled and arranged by our Editor-in-Chief along with our team of dedicated writers and designers for your enjoyment and learning.

We wish you a prosperous year filled with an abundance of health and success in all your undertakings.

Stay encouraged and happy reading.

Stay Safe, Stay Healthy!

SHERINE & STUART

FOUNDERS

DEAREST READERS, Happy New Year, and welcome to another issue of U! I’m especially excited to bring you the first issue of the new year, but before we get into the articles, I want to express my deepest gratitude to our growing list of readers. And, to our amazing advertisers, we couldn’t be more grateful to enter this new period with you.

Our talented writers were well-rested and ready to come back with a bang for the new year. Let me tell you; Issue 41 will not disappoint.

Our feature article on ecotherapy discusses the benefits of the natural world and urges you to take a step outdoors. Studies reveal that, on average, humans spend over 90% of their time indoors, and the feature story is taking a stance for the sake of our health. You’ll learn about many practices in ecotherapy and the benefits of horticulture, animal therapy, and a traditional Japanese technique, Shinrin-Yoku.

In addition to that, we analyze the impact of positive thinking on a happier brain and healthier life. Nutritionist Tamara Milano eases us into the idea of a gentle meal plan known as the Flexitarian Diet, while personal trainer Andrew Wood urges us to try HIIT. I think it’s safe to say we are prioritizing our bodies this new year. You will also learn about a common yet often undiagnosed condition experienced by women, and of course, we included a well-liked Caribbean fruit with some outstanding nutritional value.

In this issue, we started a new series including Caribbean destinations that we are sure to bring healing to your lives. The first stop, Shark River, is located on Trinidad’s Northern Range and is very deserving of a visit.

There are many refreshing articles that we hope influence you to lead healthier lives. We even added a twist to our Ten Things Column in a way that should help you execute all of your new year’s goals.

As always, we did our best to put together an incredible issue that we hope you learn from and enjoy.

Happy reading!

Till next time, AMIRA CHENELLE MUNGAL

EDITOR-IN-CHIEF

10 The Power of Positive Thinking We’re all told or tell others to think positively, but how impactful is positive thinking? It turns out that our mindset can lead us to have happier and healthier lives. This article explains the physical, mental, and spiritual benefits of positive thinking.

12 Ecotherapy Also known as green therapy or nature therapy, this purposeful way of using our natural environment has many health benefits. Our feature story gives us all the reason to go outdoors and soak in what Earth has to offer.

16 The Fascinating Vitality of Moving Water In this and the coming issues of U, we will take you on a journey of the mind to a new Caribbean destination each time. We invite you to immerse yourself and absorb the splendor of the islands and our offering to the world as ecotherapy destinations.

18 The Ultimate Guide to HIIT High-intensity Interval Training spans from 8 to 30 minutes and might sound intimidating but personal trainer, Andrew Wood, is here to guide you through it. He tells you how it works, the benefits, and how to get started.

20 Polycystic Ovary Syndrome PCOS is a lifelong condition that causes psychological, reproductive, and metabolic issues in women. This article explains the signs, symptoms, causes, and treatments.

24 Reminder: Wear your sunscreen!

As the title suggests, we have a reminder for you.

We’re also here to explain how sunscreen works, why it’s important, and ways to properly use it.

26 Flexitarian Diet If you want to commit to a diet but are unsure of where to start, the flexitarian diet might be for you. This article, written by a nutritionist, teaches you all about being a flexible vegetarian.

30 Jack of all Fruits This spikey, smelly fruit is packed with nutritional value and health benefits. It’s native to tropical Asia and has a striking resemblance to its cousin, breadnut. Can you guess what it is?

32 COVID-19 Variants – What are they?

We’ve heard the word “variants” regularly, and understandably, it scares most of us. This article answers what they are, why they occur, and how to deal with them.

34 Narcolepsy: An Overview This chronic neurological disorder has severe symptoms, including daytime sleepiness, hallucinations, and sleep paralysis. Dr. Sheraz Khan gives an overview of the condition and focuses on treatment options for narcolepsy.

WELLNESS

|

PO SI TIV E THINK ING CA N C HA NG E YO UR LI F E

The Power of

Positive Thinking WRITTEN BY ELEANOR

RONDON

You've probably heard about the power of positive thinking. Nowadays, people constantly talk about positive mindsets, especially on social media.

Everyone knows that positive thinking has a lot of benefits, but you may wonder, what are those benefits? What does science say about it?

10 | u

Positive thinking has physical, mental, and spiritual benefits. In this article, you will find some of these benefits.

P O SI T I V E T H I N KI N G CA N C H A N GE YOUR LI F E

|

WELLNESS

What is evident is that "positivity" and good health have a strong link. Scientific research demonstrates that a positive attitude improves outcomes and life satisfaction in many conditions, including traumatic brain injury, stroke, and brain tumors.

Resilience A Happier Brain So, what happens in the brain when you are happy? The brain releases serotonin when you feel joy, happiness, or optimism and when you think about anything pleasurable. Serotonin is the "happy" neurotransmitter that boosts your mood and makes you feel good; think of it as a superpower.

This serotonin production helps to lower cortisol levels.

Cortisol contributes to reduced brain function and even depression, likely to happen when you dwell on negative thoughts.

On the other hand, positive thinking can help your brain perform at its best while also supporting neuroplasticity, especially in the prefrontal cortex (PFC).

In essence, the PFC allows you to choose what you want to accomplish and how you want to do it. So, by choosing positive thoughts, you're helping the prefrontal cortex's neuroplasticity and flexibility, which means you'll be better able to pick a similar mindset in the future.

Good Health

One of the most obvious benefits of positive thinking is how difficult situations can transform into possibilities.

Of course, positive people aren't always happy because we are all human but what happens is that they tend to focus on solutions instead of problems.

That is why positive thinking allows individuals to build resilience. They see hardships as opportunities to learn.

In this sense, it's easier for them to overcome pain.

Also, positive thinking is a part of effective stress management, which has many benefits on psychological and physical wellbeing.

Manifesting a Beer Life From a spiritual point of view, everything is energy, everything is vibrating, and everything has a specific frequency.

Thoughts and emotions are energy too. Positive thoughts vibrate at a higher frequency than negative thoughts.

The law of attraction allows things with similar frequencies to become drawn to each other. In other words, you attract what you are. From this perspective, when you think positively, you attract favorable circumstances.

The mechanism behind the link between health and positivity is unclear. However, experts believe that those who are more optimistic are better shielded against the inflammatory effects of stress.

That happens because positive people focus on the bright side, so they are open to more opportunities and experience positive events. In contrast, pessimist people tend to focus on negative circumstances, making problems more prominent than they are.

Another possibility is that positivity encourages individuals to make better health and life decisions and focus on long-term goals. In addition, studies found a link between negative emotions and reduced immune response.

So, the way you think can make a difference! When you harness the power of positive thinking, your life can become brighter, happier, and healthier.

11 | u

FEATURE

| NATURE’S IMPACT ON HEALTH

WRITTEN BY AMIRA

CHENELLE M.

CLOSE YOUR EYES FOR A MOMENT AND TRANSPORT YOURSELF TO SOMEPLACE PEACEFUL AND RELAXING. IMAGINE SUBMERGING YOURSELF IN YOUR ENVIRONMENT, ITS SMELLS, AND SOUNDS, AND ALLOWING THE ATMOSPHERE TO HEAL YOU.

12 | u

OKAY, NOW ANSWER THIS; WHERE DID YOU GO? I’M ALMOST SURE IT INVOLVED NATURE. IF IT DID, THAT’S CALLED ECOTHERAPY, AND I’M HERE TO RAVE ALL ABOUT IT.

NATURE’S IMPACT ON HEALTH

|

FEATURE

13 | u

FEATURE

| NATURE’S IMPACT ON HEALTH

WHAT IS ECOTHERAPY? Whether you refer to it as ecotherapy, nature therapy, or green therapy, purposefully using the natural environment to benefit our well-being is something we should all be excited to do. Ecotherapy stems from the emerging field of ecopsychology, which supports the idea that spending time in nature positively impacts our well-being, particularly mental health.

PRACTICING ECOTHERAPY Ecotherapy ranges in practice. You can choose to venture into nature on your own with set intentions, join a group, or be led by an ecotherapist. Whichever you choose, there are many ways to indulge. Here are some: HORTICULTURE THERAPY Let’s call this petal power. You must have heard someone say, “Gardening is so therapeutic!” or perhaps you said it yourself, but let’s talk about why gardening heals.

1. It allows us to nurture, which boosts our self-esteem as we feel a reestablished sense of importance.

2. It connects us to other living things and gives us a sense of responsibility.

3. It helps us to relax. The rhythmic nature of watering, pruning, trimming, and weeding combined with the tranquil appearance of a flowering plant makes the perfect recipe for unwinding.

4. It makes us happier. Gardening in even a small way encourages exercise, and when we exercise, our body releases dopamine (the happy hormone) and decreases cortisol (the stress hormone).

14 | u

PARK PRESCRIPTIONS Physicians and mental health advocates recommend visiting parks at least once per week. According to a National Human Activity Pattern Survey, people spend approximately 93% of their time indoors. This fosters isolation, stress, depression, anxiety and typically causes a person’s well-being to plummet. Exposure to outdoor activities and actively connecting with nature: 1. Stimulates brain waves like those we experience through meditation which triggers the production of serotonin, leaving us happier and healthier.

2. Connects us with other people and thus reduces feelings of isolation and loneliness.

3. Contributes to growth and development, particularly in children, which improves their psychological, physical, and social health.

ANIMAL-ASSISTED THERAPY Animal therapy can benefit a wide range of complexities, from mental health disorders to physical and neurological conditions.

Some of these conditions include: - Schizophrenia - Depression - Anxiety - Isolation - Autism Spectrum Disorder - Attention Deficit Hyperactivity Disorder - Dementia - Post-Traumatic Stress Disorder While studies suggest that those with depression and anxiety benefit most from animal therapy, researchers have also found a positive correlation with physical and psychological behaviors. A human’s relationship with animals, commonly dogs, horses, cats, and birds, create an astounding connection known as the “human-animal bond.” This bond not only produces a calming state but: 1. Encourages physical activity, which alleviates stress.

2. Provides companionship and decreases remoteness.

3. Improves motor skills and reduces physical pain for those in recovery.

4. Increases social and emotional support.

SHINRIN-YOKU In Japanese, ‘shinrin’ means ‘forest’ and ‘yoku’ means ‘bath.’ When put together, the Japanese culture crafted a very restorative practice in ecotherapy, forest bathing.

This form of therapy requires you to employ your five senses: sight, taste, hearing, touch, and smell. The idea is to immerse yourself in the atmosphere of a forest while opening your senses to the experience. Relish the sounds of the birds, the sight of the trees with the sunlight that filters in while planting your feet into the soil. This activity encourages you to touch the trees, lie on the ground, taste the freshness of the air, and connect with nature in a way that bridges the gap between us humans and the natural world.

Researchers have investigated the impact of forest bathing and cardiovascular health and found favorable correspondence. Participants in the study measured lower pulse rate and stress levels during and after the ecotherapy session than those who participated in the urban area walking.

NATURE’S IMPACT ON HEALTH

WILDERNESS THERAPY This form of therapy merges outdoor experiences with traditional therapy sessions and is usually guided by a professional therapist, though not all experiences require both. Some people partake in wilderness therapy in the form of adventure. This includes: - Survival expeditions help to build survival skills, trust, and cooperation.

- Adventures such as hiking, boating, skiing, rock climbing, et cetera encourage us to push ourselves further both emotionally and physically. Ultimately, this increases self-accomplishment and pride.

- Talk therapy takes place outdoors and involves group, couple, or solo sessions.

|

FEATURE

INVITE OUTSIDE INSIDE. Why not take a trek to your local plant shop and bring some of the outdoors indoors? This can serve as a reminder to prioritize your well-being.

PLAN PROPERLY AND TAKE COMPANY. If you’re new to this, do your research before your venture and encourage your loved ones to join you. This way, you’re making memories, healing, and prioritizing safety.

While scientists continue to explore the world of ecotherapy, I think we can conclude that nature is an asset to our well-being. May we set forth, explore, and soak in what the natural world has to offer.

NATURE CONSERVATION This form of ecotherapy is a win-win as you reap the benefits of being in nature while helping nature. As the name suggests, nature conservation involves activities centered around caring for the environment. This includes endangered animals, wildlife, clean-ups, and restoration projects. Involvement in sustaining a clean and healthy environment adds purpose to our lives. It allows us to socialize with others to form impactful relationships, essentially boosting feelings of happiness. In addition, I’m sure it puts a smile on Earth’s face.

- Ecotherapy is certainly not limited to the practices listed above; however, they are noted by the experts as the most impactful. I think we can agree that the benefits of indulging in even one form of ecotherapy sound refreshing. I mean, just thinking about it makes me happier. If we share sentiments, you’d probably be tempted to create a weekend plan and try it all, but I’d recommend we start small and bask in the journey.

A STARTING POINT TAKE YOUR CURRENT ACTIVITIES OUTDOORS. Whether you’re a student or work remotely, if your space allows, try being productive in a green space.

GET CREATIVE. Try a workout routine in a park, have dinner under the stars, or camp in your yard to test your comfort level.

FOREST BATHE. Use forest bathing as an introduction to ecotherapy. Dip your toes in to get familiarized with nature before you go diving.

15 | u

TOURISM

|

TRI NI DAD' S NOR THE R N G E M

THE FASCINATING VITALITY OF MOVING WATER.

SHARK RIVER, TRINIDAD'S NORTHERN GEM. WRITTEN BY STAFF

WRITER

If you're unfamiliar with Trinidad's Northern Range for one reason or another but have yearned to connect with nature in a deeper and more meaningful way, then on your next visit, or if you live here like I do, a trip up north will not only be worth the three-hour drive (if you are coming from the capital that is) but it can change your life. Maybe not entirely change your life, but it will change how you feel about the beauty and splendor of nature that surrounds you.

I

'm having a pore-raising moment as I relive my last trip to Grand Riviere. The winding roads along the coastline, the crisp smell of the ocean, the varying shades of the turquoise Caribbean Sea, the occasional sunlight gleaming through the thick hills of the Northern Range, and the feeling of oneness with everything around you.

Shark River is located between the villages of Grand Riviere and Matelot and is part of the Matura National Park's Environmentally Sensitive Area (ESA). The park occupies over 9000 hectares of natural habitat for many wildlife species, including deer, ocelots, howler monkeys, porcupines, and Trinidad's critically endangered Piping Guan (Pawi).

16 | u

The river itself is pristine with crystal clear water and many small pools for swimming. Many gorges and waterfalls have been discovered upstream by hikers, which makes it ideal for the curious explorer. If you are all about the adventure, well, there is a breathtaking

experience that awaits. Just three miles upstream, the river has eroded the natural landscape in an almost perfect way, creating an impressively stunning vertical wall. However, one must note that this trek may be best attempted by or in the company of professional hikers.

If, on the other hand, you're like me and want to soak in the fresh air, the peacefulness, the sounds of the moving water and contemplate all the life that Shark River supports, well, you've just found your haven.

As for the name, the mouth of the river flows gently into the ocean, but at one point in time, during high tide, the backlash of saltwater into the river often brought a variety of marine life, including baby sharks.

Trinidad and Tobago offers some of the most beautiful and serene ecotherapy destinations, and sharing our little piece of paradise with the rest of the world is the most heartwarming way to show gratitude for the place we call home.

FITNESS

|

HIGH-INTE NS ITY INTE R VA L TR AINING

WHAT IS HIIT?

HIIT, otherwise known as High-intensity Interval Training, is an exercise methodology that involves short bouts of intense physical exercise followed by short periods of rest and recovery.

Program this type of methodology into a circuit-style workout, and you’ve got yourself a HIIT workout!

Known to be shorter in duration than the standard idea of how long a workout should last, HIIT typically spans 8-30 minutes.

You may wonder, then, how such a short bout of exercise can be so beneficial to one’s health and fitness…On the contrary, HIIT has been studied in depth in recent years and has shown extremely promising results relating to comorbidity rates, heart health, muscle strength, cardiovascular health, disease risk, fitness capacity, and more.

Before we dive into detail surrounding its vast benefits, however, it’s important first to outline how high-intensity interval training works, more specifically, how it impacts physiology.

18 | u

WRITTEN BY ANDREW

WOOD

H I GH - I N T E N SI T Y I N T E RVA L T R A I N I N G

HOW HIIT WORKS

Although further research needs to be done, high-intensity interval training has been shown to act as a stimulus for cardiovascular adaptations, induce metabolic adaptations, and trigger several positive physiological adaptations. It’s worth nothing that these positive adaptions are seen in clinical and healthy individuals, making it a great option for the general population.

In any case, the following adaptions that HIIT elicits include, but are certainly not limited to, reduced blood pressure, improved insulin sensitivity, increased nitric oxide production and thus blood flow, improved metabolism, improved oxygen consumption, increased aerobic and anaerobic endurance, and overall fitness capacity.

THE BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

HIIT has become an extremely popular mode of exercise in recent years due to its time efficiency, in part due to its low barrier to entry, and in part due to its vast amount of health and fitness benefits.

In short, high-intensity interval training not only takes half the time of a standardized workout protocol but also produces greater results! Of course, this is a generalized statement, and results depend greatly on consistency, perceived exertion, actual exertion, choice of exercise, fitness goals, and otherwise; however, the fact remains true.

The following are several of the most reported and commonly studied benefits of high-intensity interval training: • Burns more calories in less time • Aids in fat loss & weight loss • Builds muscle & increases strength • Improves cardiovascular health • Shown to improve oxygen uptake • Increases longevity • Boosts metabolism • Reduces health biomarkers (i.e., heart rate, blood pressure, blood sugar, etc.)

• Low barrier to entry (effective for beginners and elite athletes alike) While some of these benefits are undoubtedly prevalent in other forms of exercise, physical activity, and training methodologies, HIIT has shown in research to maximize such benefits, comparatively speaking.

There’s also one more benefit that’s often not discussed due to its anecdotal nature. This benefit, however, should be presumed to be one of, if not the most important, for reasons we’ll discuss. That benefit is enjoyment.

HIIT has been shown through surveys and external research to be one of the most enjoyable forms of exercise, especially in comparison to MICT, or Medium-Intensity Continuous Training. Why is this important? Because enjoyment produces consistency; consistency produces lasting results. Additionally, while all types of exercise provide some level of benefit, it’s only beneficial if you participate, and who’s going to participate if they don’t enjoy it?!

Case Closed.

|

FITNESS

HOW TO GET STARTED WITH HIIT

As mentioned, HIIT is an exercise methodology that involves short bursts of exercise with short durations of rest. But what exercises do you perform? With HIIT, the choice is yours!

As a beginner, you may want to begin with simple bodyweight exercises performed and adapted to your current capacity and then executed in succession according to the programmed workout. Examples of bodyweight exercises include pushups, air squats, lunges, sit-ups, running, biking, and jumping jacks.

As an intermediate, you’re more than encouraged to increase the level of difficulty by adding weight-bearing exercises to the program. Examples of weight-bearing exercises include farmer’s carry, dumbbell chest press, bicep curls, goblet squats, and kettlebell swings.

As an elite athlete, HIIT workouts can be a great supplement to your primary training program to improve fitness capacity further. Examples of elite-level exercises include deadlifts, box jumps, burpees, clean & jerks, snatches, pull-ups/muscle-ups, and sprints.

With that said, to get started with HIIT, you must first choose the activities you’ll be including in the workout; variation is a great feature of HIIT, so get creative while also remaining safe!

Next, experiment with durations, repetitions, and rest-times; HIIT is meant to be challenging while allowing for a safe exercise environment. As a general tip, high-intensity efforts tend to be programmed in 20-30 second increments, with rest-to-effort being a 1:1 or 2:1 ratio.

Finally, all that’s left to do is work hard and enjoy!

IS HIGH-INTENSITY INTERVAL TRAINING FOR YOU?

HIIT is an extremely effective and efficient way to exercise and is appropriate for all fitness levels, whether a complete beginner or elite athlete. Additionally, HIIT provides results for several health and fitness goals, from fat burning and weight loss to cardiovascular endurance, muscle building, and increased strength.

As a disclaimer, while HIIT is universally safe if programmed and adapted for the participant’s health and fitness status, there are small populations that HIIT is unsuitable for. Some of these populations include pregnant women and individuals with heart conditions.

In summary, high-intensity interval training is an incredible modality of exercise no matter who you are (there are exceptions, as discussed). With endless health benefits, there’s no reason you shouldn’t at least try it for yourself.

Who knows, it just might become your new favorite way to exercise!

19 | u

WOMEN

| POLYCYSTIC OVARY SYNDROME

POLYCYSTIC OVARY SYNDROME (PCOS) 20 | u

WRITTEN BY SAREETA

A. SEERAM

POLYCYSTIC OVARY SYNDROME

|

WOMEN

SIGNS AND SYMPTOMS Polycystic Ovary Syndrome is commonly identified by the existence of tiny fluid-filled sacs or cysts on the ovaries, which your doctor can locate via a pelvic examination and ultrasound test. There are also some significant markers of PCOS, which usually become apparent during the late teens or early 20s. These can include: - Irregular periods - Insulin resistance - Difficulty ovulating or becoming pregnant - Excessive hair growth on the face, neck, back, or buttocks - Fatigue - Weight gain (usually around the midsection) - Thinning of hair on the head - Acne or oily skin - Dark or thick patches of skin behind the neck or in the armpits

What is PCOS? POLYCYSTIC OVARY SYNDROME (PCOS) IS A LIFELONG CONDITION CAUSED BY AN IMBALANCE OF REPRODUCTIVE HORMONES IN CHILDBEARING-AGED WOMEN. PCOS IS A MULTIFACETED CONDITION THAT INVOLVES PSYCHOLOGICAL, METABOLIC, AND REPRODUCTIVE ISSUES. WOMEN WITH PCOS EXPERIENCE A HIGHER-THAN-NORMAL PRODUCTION OF ANDROGENS OR MALE SEX HORMONES, WHICH DISRUPTS THEIR MENSTRUAL CYCLE AND OTHER PROCESSES IN THE BODY. MOST NOTABLY, THE PROCESS OF OVULATION OR EGG MATURATION, WHICH IS ESSENTIAL TO PREGNANCY, IS DISTURBED. THIS LACK OF OVULATION THEN DISRUPTS HORMONE LEVELS, FURTHER PERPETUATING THE CYCLE OF HORMONE IMBALANCE.

Other common symptoms include cravings for starchy foods, recurrent yeast infections, painful periods, headaches, bloating, and joint pain.

Despite these seemingly discernible symptoms, many women are only diagnosed when they seek infertility treatment.

CAUSES There is no clear cause of PCOS; however, doctors suggest that genetics play a role in its expression. Furthermore, PCOS has been linked to high androgens (male sex hormones), insulin resistance, inflammation, and obesity.

Insulin is the hormone produced in the pancreas that allows the body to utilize glucose from the food we eat to produce energy. Insulin is also most known as the hormone that reduces blood sugar levels. When the cells in our body cannot use insulin properly, the pancreas produces more insulin to compensate. Excess insulin causes the ovaries to produce more male hormones perpetuating the hormonal imbalance. Inflammation seen in cases of PCOS also stimulates the overproduction of male sex hormones and contributes to symptoms like joint pain and gut issues.

21 | u

WOMEN

| POLYCYSTIC OVARY SYNDROME HOW PCOS AFFECTS THE BODY PCOS is considered a chronic disease and can lead to serious health problems. The most common problem experienced by women with PCOS is infertility.

Approximately 50% of women with PCOS will develop Type II diabetes mellitus by age 40 due to a history of insulin resistance and obesity. They also have an increased risk of developing high blood pressure, cardiovascular disease, gestational diabetes, uterine cancer, sleep apnea, and high cholesterol. Additionally, women with PCOS are at an increased risk of developing anxiety, depression, and other mental disorders due to the imbalance of hormones, stress, and symptoms associated with PCOS.

22 | u

TREATMENTS Although PCOS cannot be cured, the symptoms can be managed through medication, weight loss, and lifestyle changes. Standard treatment for PCOS includes oral contraceptive pills and antidiabetic drugs.

Oral contraceptive pills help to stabilize hormone levels and regulate menstrual bleeding. Metformin, commonly used to treat Type II diabetes, can help to improve insulin resistance when combined with diet and exercise. The Mediterranean Diet and an Anti-inflammatory Diet are recommended to assist in weight loss and reduce symptoms of PCOS. These recom-

mendations are made with the goal of weight loss in mind as this will improve the body’s ability to use insulin and thereby reduce its levels of male sex hormones. Supplements like Omega-3 fatty acids and ashwagandha can also be used to support reduced inflammation and hormone control.

The management of chronic stress is often overlooked in treatment related to PCOS and is implicated both in the cause and effect of PCOS. Chronic stress in women with PCOS can worsen insulin resistance, suppress the immune system, increase levels of androgens, and increase weight gain. Here a vicious cycle can develop which feeds into the disease.

CONCLUSION PCOS is considered an invisible disease and has a reputation for not being taken seriously. The stigmatization of PCOS being an easily manageable disease contributes to the shame felt by women struggling to lose weight and reduce symptoms of PCOS. If you believe you or someone you know may have PCOS, we encourage you to consult with your doctor to recommend lifestyle changes and medications that can help you manage the symptoms.

GUEST ARTICLE

| CARIBBEAN HEART CARE (CHCM)

CARE TO CURE: Non-sugar-coated

SOURCES: CENTERS

FOR DISEASE CONTROL AND PREVENTION. NATIONAL INSTITUTE OF HEALTH- NIDDK. HEALTHLINE

Diabetes is a chronic, metabolic disease that affects your body’s ability to turn food into energy, and occurs when your blood glucose (blood sugar) is too high. A diet high in sugar can lead to Type 2 Diabetes, exacerbated by factors such as lifestyle, exercise habits, weight, family history, and age; whereas Type 1 diabetes is an immune system disorder, not caused by sugar intake.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), diabetes doubles your risk of heart disease and stroke, along with the development of infections or foot ulcers. Coupled with poor blood flow and nerve damage, the likelihood of leg or foot amputation also increases.

However, amputation is not always the only option.

If you are diabetic, your body either does not make enough insulin or cannot use the insulin it makes as well as it should.

Untreated, it can cause serious health problems/complications, such as Heart Disease, Peripheral Artery Disease and Neuropathy, Cerebrovascular Disease, Diabetic Foot and more.

We Believe Patients Deserve The Best! At Caribbean Heart Care (CHCm), we perform sophisticated, non-surgical treatments/solutions.

Contact us for a second opinion, and learn how we can help you.

DIABETIC? SWOLLEN FOOT/ ANKLE? PAIN / NUMBNESS IN LEG? DISCOLORATION? Amputating p gy your limb should be your att all!! y yo ou urr llast ast as a stt resort, s reso res rre eso sorrt sort rt,, iff a all! al a l!! l! !!

LET OUR EXPERT TEAM OF DOCTORS HELP YOU! 18 Elizabeth Street, St.Clair.

CHCm stands ready to perform ALL Emergency Life and Limb Salvage Procedures.

1(868) 628-6674 / 5978

info@cheartcare.com

www.cheartcare.com

SKINCARE

|

S PF

Reminder: Wear your sunscreen!

WRITTEN BY ABBY

SMITH

“Sunscreen is important!”

We hear it all the time but let me walk you through why you shouldn’t skip a day of wearing sunscreen.

Put very simply; sunscreen protects our skin from the sun.

Skin damage from the sun can take many forms: - Sunburns - Popped blood vessels - Premature aging - Skin cancer

Risks of Avoiding Sunscreen

Why would we need protection from the sun, you ask? The sun emits its natural energy in the form of ultraviolet (UV) rays which can be very harmful to the skin.

If you opt-out of wearing sunscreen, you will be placing yourself at a higher risk for many painful consequences. One severe risk of skipping sunscreen is melanoma, a skin cancer. According to studies in the US, one in five people develops skin cancer by 70.

UV Rays

Researchers have also suggested that skipping sunscreen doubles your chances of developing severe skin conditions, including cancer.

There are two types of UV rays:

1. UVA – Ultraviolet A These rays tend to cause premature skin aging, which perpetuates things like wrinkles and sunspots.

2. UVB – Ultraviolet B There are more commonly associated with sunburns.

How does sunscreen work?

The outer layer of your skin contains cells with melanin, a pigment that works to protect your skin from UV rays. Unfortunately, excessive exposure to the sun causes the cells to darken and shed, decreasing your body’s natural protective mechanism.

Fortunately, sunscreen acts as a barrier that defends your skin cells and protects your skin.

24 | u

What does sun damage look like?

How to Properly Choose and Use Sunscreen.

- Select a sunscreen that is considered a “broad spectrum.” This means that you are protecting your skin from both UVA and UVB sun rays.

- Sun Protection Factor (SPF) refers to the extent of protection your skin will receive. For example, SPF 15 will protect your skin 15 times longer than if you were bare-skinned.

We recommend you use sunscreen with at least SPF 15.

- Don’t allow higher SPF sunscreens to trick you. It is recommended that you reapply your broad-spectrum sunscreen every two hours.

On your search for the sunscreen of your choice, you will recognize the wide variety of options, including mists, sunscreen moisturizers, creams, lip balms, et cetera. With so many options and such an easy application process, applying sunscreen will become effortless and worth it.

DIET

|

FL EXI B L E VEG E TA R IAN

4(%ਡ&,%

$)%4 !.ਡ

!

2 4 ) ) 8

26 | u

WRITTEN BY TAMARA

MILANO

F LE X I B LE V E GE TA R I A N

| DIET

7(!4ਡ)3ਡ4(%ਡ&,%8)4!2)!.ਡ$)%4

)LOQNUDCਡ$HFDRSHNM

By now, we are all familiar with the benefits of a plant-based diet. From reducing our carbon footprint to improving physical health, there are endless reasons to cut out animal products. However, becoming strictly vegan or even vegetarian is a dramatic change from our usual omnivorous diets, and it can be overwhelming to switch overnight. The flexitarian diet is a less overwhelming "flexible vegetarian" diet that involves eating more whole, plant foods while eating less meat. No rules or counting calories— just doing what works best for you and putting in a little effort.

Most of us aren't consuming enough fiber each day.

Fiber, a type of carbohydrate, is food for the good bacteria in our digestive systems, which are critical for digestion, immune functioning, heart health, and even mood. Studies suggest that these good bacteria play a role in every organ system in the body. Fiber comes from plant foods, such as fruits, vegetables, beans, and legumes. By eating more plants, you will improve digestion and overall health.

(/7ਡ$/%3ਡ)4ਡ7/2+ The flexitarian diet is flexible— I mean, it's in the name!

However, there are some general guidelines to follow.

You must actively try to reduce your consumption of meat. Most of your calories in the day should come from plant foods, such as beans, whole grains, fruits and vegetables, and nuts and seeds. Your protein sources can be eggs, soy-based products, beans and legumes, and dairy. You should also stick to whole foods and limit processed and sugary foods. The purpose of the diet is to get many of the same health benefits as you would on a vegetarian or vegan diet, but with the added benefit of convenience, less restriction, and fewer daunting rules to follow. There's less pressure, and your health (and the environment) will thank you!

4(%ਡ"%.%&)43 ,NVDQRਡSGDਡ2HRJਡNEਡ(D@QSਡ$HRD@RD Saturated fats, mainly found in animal products such as beef and processed meats, are a huge contributor to heart disease. These fats can clog the arteries, leading to plaque build-up and increased blood pressure, which can cause strokes or heart attacks. Switching to a mostly vegetarian diet, such as the flexitarian diet, cuts out most sources of these saturated fats and introduces more unsaturated fats to your diet. Unsaturated fats have an opposite effect on heart health and are considered heart-healthy nutrients.

,NVDQRਡSGDਡ2HRJਡNEਡ4XODਡ ਡ$H@ADSDR Insulin resistance is a major risk factor and a common precursor to type 2 diabetes. Eating highly processed foods and lots of sugar can contribute to insulin resistance, mainly because it increases the risk of obesity. A flexitarian diet that reduces intake of processed foods and increases consumption of vegetables significantly helps with weight loss. Managing a healthy weight is essential for decreasing the risks of obesity, insulin resistance, and, therefore, type 2 diabetes.

(DKORਡVHSGਡ7DHFGSਡ,NRR Because of the increased fiber intake, many people have success losing weight on a flexitarian diet. Our bodies cannot break down fiber, so it stays in the body for a while and helps keep you full for longer, reducing your need to snack or overeat. By filling up on low-calorie, fiber-rich foods such as vegetables, you'll likely eat less throughout the day. The flexitarian diet also encourages more whole foods, which means that overly processed, sugary foods, such as candy and chips, should be limited. Even if these foods are vegetarian, they do not promote good health. If you quit the sweets and processed foods, you'll have a much easier time losing weight, especially visceral fat.

(DKORਡSGDਡ%MUHQNMLDMSਡ Livestock farms contribute heavily to greenhouse gas emissions that cause global warming. You can significantly reduce your carbon footprint by reducing your consumption of dairy and beef alone.

7(%2%ਡ4/ਡ34!24 If you love meat, eliminating it from your meals can feel intimidating and confusing. What do you eat instead?

Where do you get the protein? Start your flexitarian diet journey by eliminating meat from your meals two days of the week. For the rest of the week, make a conscious effort to reduce the amount of meat on your plate.

Instead of chicken, panfry some chickpeas with your favorite spices. Look for delicious meat alternatives, such as tofu-based or wheat protein-based burgers, fake chicken nuggets, and sausages. These alternatives aren't whole foods, nor are they the healthiest for you, but they can make the transition from meat to plant-based easier and more enjoyable. Slowly incorporate more meat-free days, and further reduce your meat intake on the days you eat it.

27 | u

RECIPE

|

A TAS TY , E ASY, HEALTHY , V EGAN SN ACK

Vegan Protein

Lettuce Wraps 4

28 | u

RECIPE BY

RAJESH RAMAUTAR

Servings

Ingredients:

Instructions:

2 Heads Of Romaine Lettuce 1 1/2 Cups Cooked Quinoa 2 Cups Kidney Beans 2 Cups Chickpea 1/3 Cup Chopped Parsley 1 Tablespoon Olive Oil Salt & Black Pepper (to taste)

1. Wash the lettuce heads and separate 3 pieces per serving.

2. Allow the cooked quinoa to cool to room temperature.

3. Combine the kidney beans, chickpeas, olive oil, salt, and black pepper to create a bean salad.

4. Fill each lettuce leaf with 1/3 cup bean salad and 2 tablespoons of quinoa.

5. Top each wrap with parsley and serve.

Q&A

| YOU HAVE QUESTIONS, WE HAVE ANSWERS

ASK U

ANSWERED BY DR.

BASIL MANGRA

Are booster shots necessary?

Is fasting a good way to cleanse your body?

Think of the booster shot as an extra dose of protection that can help lengthen your immunity against COVID-19. Boosters are being highly recommended as research reveals that your protection from the initial dose of the vaccine declines over time. If you qualify for the booster shot, why not get it? The more protected we are, the healthier we remain.

Properly functioning organs such as your kidneys, livers, lungs, and intestines do an incredible job at keeping your body safe and free of impurities. However, if you wish to try a cleanse, ensure that you are in good health. I recommend pursuing a cleanse to kick start a new health journey like a diet or exercise plan. If you are looking for changes in your body, keep your expectations low.

If you decide to get the booster, pay attention to the CDC’s eligibility criteria as it varies by age, vaccine and how far out you are from your initial doses.

We always enjoy hearing from you!

Email your questions to register@uhealthdigest.com

FRUIT

|

JACKFRUI T

Jack of all fruits

Jackfruit:

WRITTEN BY

SHERINE MUNGAL

30 | u

Not sure where the name came from, but it has undoubtedly made a name for itself in recent years. With its growing popularity, Jackfruit is the largest tree-borne fruit in the world and can be pretty intimidating in both appearance and well, smell.

JAC KF RUI T

The fruit is native to tropical Asia and flourishes throughout tropical countries, including the Caribbean, where like most things, went through several levels of discovery and had to accept the various names given in each territory humbly; in Mexico – Guanabana, Guyana – Katahar, Trinidad and Tobago – Cowa and the list goes on. Its actual botanical name is Artocarpus heterophyllus.

The spiky skin or rind of the Jackfruit is very distinct, although many may say it resembles its cousins' durian, breadfruit, and breadnut (chataigne). The insides are made up of multiple bulbs of seeds encased in fleshy pulp nestled inside a stringy core. Although the fruit is often consumed fresh, both ripe and unripe, it is usually cooked, canned, or processed into ice cream, jam, jellies, or pastes. Jackfruit is also considered a meat substitute due to its high nutritional value and texture when cooked.

When ripe, its colorful smell may be offensive to some and has been likened to smelly feet, stinky cheese, or even pet food. For many, however, the aroma it emits brings a certain nostalgia that takes them back to their childhood.

Most people trying it for the first time would say that the fruit tastes better than it smells, but the flavor reminds them of mangoes or even a bit on the peachy side. As far as textures go, overripe bananas and chunky applesauce were popular comparisons.

Like most things that mother nature herself produces, Jackfruit brings several nutritional values and, when consumed in moderation, can add value to your wellbeing.

| FRUIT

is one of the few fruits that's high in B vitamins.

Jackfruit also contains folate, niacin, riboflavin, potassium, and magnesium.

Antioxidants: Carotenoids, the pigments that give jackfruit its yellow color, are high in vitamin A. Like all antioxidants, carotenoids protect cells from damage and help your body work .

They may help prevent diseases like cancer, heart disease and eye problems such as cataracts and macular degeneration.

Health Benefits The nutrients in Jackfruit may help lower your risk for some health issues including constipation.

Jackfruit is a good source of fiber, so it may help you feel fuller for longer and help regulate your bowel movements.

Ulcers - The natural chemicals in jackfruit may help prevent these sores from forming inside your stomach.

Diabetes - Your body digests and absorbs jackfruit more slowly than some other foods, which means your blood sugar won't rise as quickly as it might when you eat different fruits.

One study found that jackfruit extract made it easier for people with diabetes to control their blood sugar.

High Blood Pressure - The potassium in this tropical fruit could help lower your blood pressure, which can help stave off heart disease, stroke, and bone loss.

Skin Health - The high amounts of vitamin C in Jackfruit may help protect your skin from sun damage, and it would help if you had plenty of that nutrient to keep your skin firm and strong.

Vitamins: Jackfruit is higher in some vitamins and minerals than apples, apricots, bananas, and avocados. For example, it's rich in vitamin C and

Nutrients Per Serving One cup of sliced raw Jackfruit has:

• Calories: 157 • Fat: 2 grams • Carbs: 38 grams • Protein: 3 grams • Calcium: 40 milligrams 31 | u

COVID-19

|

UNDERSTA NDING THE VA R IANTS

COVID-19 VARIANTS: WHAT YOU NEED TO KNOW. WRITTEN BY STAFF

WRITER

THE WORD ‘VARIANTS’ MIGHT BE ONE OF THE SCARIEST WORDS NOWADAYS. WE LIVE IN FEAR OF ANOTHER VARIANT OF COVID-19 THAT IS MORE FRIGHTENING AND THREATENING THAN THE LAST. WE DROP OUR JAWS WHEN WE HEAR OF ANOTHER VARIANT AND WONDER HOW MANY MORE TILL THE LAST. WHILE OUR EMOTIONS KEEP US DAUNTED BY THE SITUATION, LET US UNDERSTAND HOW VARIANTS WORK SO WE CAN CONTINUE TO PROTECT OURSELVES IN THE WAY WE KNOW BEST. WHAT ARE VARIANTS? Variants occur when there is a change or mutation in the genes of the virus that typically alter the way a virus behaves.

DO COVID VARIANTS BECOME MORE DANGEROUS? Some mutations enable the virus to spread more quickly, creating more infections within the population and thus making it more dangerous.

WHY DO VARIANTS OCCUR? Viruses aren’t perfect at making carbon copies when reproducing, so when a mistake occurs, the genetic composition of the virus changes, resulting in a new variant. New variants are more likely to arise while the virus thrives within the host (us).

Therefore, higher transmission could equate to more variants.

HOW DO WE PREVENT THE DEVELOPMENT OF NEW VARIANTS? Viruses will continuously mutate but lessening the spread of COVID-19 will create a healthier environment.

We recommend wearing your mask, washing your hands regularly, and getting fully vaccinated.

HERE’S WHAT YOU SHOULD DO IF YOU OR SOMEONE YOU KNOW TEST POSITIVE FOR COVID-19: 1. Opt-out of work, school, and any other public areas - It is highly recommended that you stay home and isolated from family members and friends.

2. Wear a mask - If you encounter anyone or share a home, keep your mask on to protect those around you and encourage them to wear a mask.

32 | u

3. Monitor your symptoms - We recommended testing your temperature throughout the day and taking notes on any other symptoms (i.e., breathing difficulties, coughing, etc.).

4.Take care of yourself - Treat your symptoms with fever reducers and/or cough suppressants and take warm or cold showers, depending on your temperature. Also, stay hydrated!

AND THE DENTAL PRACTICE As the Coronavirus diseases (COVID-19) continues to spread and cause widespread public health concerns, despite global efforts to contain the disease spread, the outbreak is still on a rise owing to the community spread pattern of this infection. The dental community has taken serious concern as dental professionals are at high risk for infection due to the unique nature of dental interventions, which include aerosol generation, handling of sharps and proximity of the provider to the patient’s oropharyngeal region. In addition, if adequate precautions are not taken, the dental office can potentially expose patients to cross-contamination. As the understanding of this novel disease is evolving, steps are being taken to protect ourselves and our patients as well as minimize the spread of this infection.

What is COVID-19?

An emergent pneumonia outbreak originated in Wuhan City, in the late December 2019. The pneumonia infection has rapidly spread from Wuhan to most other provinces and other 24 countries. World Health Organization declared a public health emergency of international concern over this global pneumonia outbreak on 30th January 2020.

This new infectious agent is more likely to affect older males to cause severe respiratory diseases. On 11th February 2020, WHO named the novel viral pneumonia as “Corona Virus Disease (COVID19)”, while the international Committee on Taxonomy of Viruses (ICTV) suggested this novel coronavirus name as “SARSCoV-2” due to the phylogenetic and taxonomic analysis of this novel coronavirus.

Symptoms Persons with COVID-19 usually present with clinical symptoms of fever, cough and myalgia. Notably, 80% of these patients have only mild symptoms that resemble flu-like symptoms and seasonal allergies, which might lead to an increased number of undiagnosed cases. Although SARS-CoV2 is known to be highly transmissible when patients are most symptomatic, it is noteworthy that the incubation period can range from 0-24 days, therefore transmission can occur before any symptoms are apparent. Severe forms of this disease have a predilection for males with a mean age of 56 years with pre-existing chronic illnesses such as cardiovascular disease or immunosuppression.

The higher risk patient population manifests symptoms typical of pneumonia or acute respiratory distress syndrome.

Routes of Transmission SARS-Cov2 infections typically spread through respiratory droplets or by contact. Therefore, coughing or sneezing by an infected person can render SARS-CoV2 airborne, potentially infecting individuals in close contact (radius of approximately 6 feet). This had led to recommendations of social distancing.

Another important route of transmission is if droplets of SARS-CoV2 land on inanimate objects located nearby an infected individual and are subsequently touched by other individuals. A recent report suggests that the virus remains viable for up to 9 days when it is on a hard surface such as plastic or metal. Thus, disinfection of objects and hand washing is essential for halting the spread of this disease.

In addition, studies have shown the presence of SARS-CoV2 in both saliva and faeces of the affected patients. Therefore, there is a potential for transmission of COVID-19 via aerosol, fomites or faecal-oral route that may contribute to nosocomial spread in the dental office setting.

What are we doing to protect you and ourselves?

On March 16, 2020, the American Dental Association (ADA) recommended that dentists postpone elective procedures for the next three weeks and instead only provide treatment for dental emergencies. Many other international dental bodies have adopted the same position.

We at Wellness 5 & associates agree with this and will stay open only to manage dental emergencies whilst this disease is still spreading.

Dr. Jason Warner (Private Dental Practice)

SLEEP

| NARCOLEPSY

34 | u

WRITTEN BY DR.

SHERAZ KHAN

NARCOLEPSY

NARCOLEPSY IS A CHRONIC NEUROLOGICAL DISORDER IN WHICH PATIENTS EXPERIENCE EXCESSIVE DAYTIME SLEEPINESS AND SUDDEN SLEEP ATTACKS. THIS OCCURS DUE TO THE BRAIN’S INABILITY TO NORMALLY REGULATE SLEEP-WAKE CYCLES AND IS REPORTED TO AFFECT 1 IN EVERY 2000 PEOPLE GLOBALLY. THE DISORDER USUALLY DEVELOPS IN THOSE BETWEEN TEN AND TWENTY-FIVE YEARS OF AGE BUT OFTEN GOES UNNOTICED OR MISDIAGNOSED. NARCOLEPSY CAN BE CLASSIFIED INTO TWO TYPES: TYPE 1 is characterized by cataplexy and is the most

frequently diagnosed form of narcolepsy. A patient with cataplexy would suddenly lose muscle tone and experience irresistible daytime sleepiness due to a lack of protein known as hypocretin.

TYPE 2 is narcolepsy without cataplexy as patients usually present with normal hypocretin levels.

Symptoms of Narcolepsy: DAYTIME SLEEPINESS The most evident symptom of narcolepsy is excessive daytime sleepiness (EDS). Patients complain of an overwhelming urge to sleep and overall lack of energy.

Some patients even report experiencing memory lapses, feelings of depression, and exhaustion.

DISTURBED SLEEP Sleep disturbances are common in patients with narcolepsy and are usually attributed to a lack of neuropeptide hypocretin.

Narcolepsy is also known to cause vivid dreams, unexpected body movements, and breathing issues that tend to disrupt a person’s sleep.

SLEEP PARALYSIS This refers to a person’s inability to move or speak and usually occurs while falling asleep, waking up, or both.

HALLUCINATIONS Narcoleptic hallucinations can occur while falling asleep (hypnagogic hallucinations) or while waking up (hypnopompic hallucinations) and are known for being vivid and usually frightening.

CATAPLEXY Cataplexy ranges from slurred speech to complete body collapse in those with TYPE 1 NARCOLEPSY. Some patients report that it is often triggered by anger, laughter, or surprise.

| SLEEP

Causes

Unfortunately, researchers have yet to discover what exactly causes narcolepsy. Some scientists suggest that narcolepsy may arise due to the brain’s inability to properly produce the protein hypocretin combined with difficulties in managing Rapid Eye Movement (REM) sleep. Further research is being conducted to find connections between autoimmune disorders and narcolepsy.

Diagnosis

Most people with narcolepsy aren’t diagnosed, mainly because most symptoms resemble other health conditions.

However, a diagnosis would involve: 1. A MEDICAL EXAM. 2. SLEEP RECORDS - your physician will ask that you keep a journal of your symptoms over a period.

3. POLYSOMNOGRAM (PSG) - this test is conducted within a sleep lab using equipment that constantly measures your sleep cycle and tracks whether you enter REM sleep at appropriate times.

4. MULTIPLE SLEEP LATENCY TEST (MSLT) - this is also conducted within a lab and measures your tendency to fall asleep during the day.

Treatment

While there is no cure for narcolepsy, doctors have suggested treatments to help counterbalance the symptoms.

These include: LIFESTYLE CHANGES:

• Create sleep schedules that include daytime naps (10-15 minutes).

• Generate a meal schedule and consume smaller portions more regularly versus heavy meals.

• Limit nicotine, alcohol, and caffeine.

• Exercise regularly.

MEDICATION:

• Sodium Oxybate, also known as Xyrem, is the only drug FDA approved for the treatment of narcolepsy.

• ANTIDEPRESSANTS - studies show that selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine improve narcoleptic symptoms. However, further studies are needed to validate the regular use of these drugs.

• Selective-norepinephrine reuptake inhibitors (SNRIs), such as Venlafaxine, have good therapeutic potential.

These drugs reduce cataplexy and hallucinations, and in a comparative study, SNRIs showed more significant improvement in symptoms than SSRIs. • STIMULANTS - stimulant drugs are also recommended to narcolepsy patients. Pitolisant is proven to be efficacious in reducing symptoms of narcolepsy, including daytime sleepiness, hallucinations, and sleep paralysis.

If you believe you have narcolepsy, reach out to your health care provider, who will refer you to a sleep specialist for a proper evaluation. While narcolepsy may sound intimidating, medical professionals in the field are trained and equipped to help you deal with your diagnosis.

35 | u

|

Vegan

SNACK

TRUFFLES

Chocolate Truffles

You no longer have to imagine a guilt-free dessert because we have a recipe for you. These vegan chocolate truffles require only four ingredients and can be made in as little as thirty minutes.

The best part? They taste amazing, and they are healthy!

36 | u

Yields 20 Truffles Ingredients:

Instructions:

14 Dates 6 Tablespoons Cocoa Powder 4 Tablespoons Coconut Oil 1 Teaspoon Vanilla Extract

1. Soak the dates in hot water for 5 minutes until softened, then drain and remove pits and stems.

2. Combine the dates, cocoa powder, coconut oil, and vanilla extract in a food processor and blend until smooth.

3. Scoop out a teaspoon of the mixture, roll into a ball form, and place on a sheet pan lined with parchment paper.

4. Place the sheet pan with the truffle balls in the freezer for 15 minutes to firm.

5. Coat the truffles with your favorite toppings. We recommend chocolate sprinkles, coconut flakes, or cocoa powder.

6. Enjoy.

10 ways to

Operationalize

YOUR GOALS WRITTEN BY

BRANDON PEREIRA

4. Be Realistic

It’s not a race; take small steps and prioritize. It becomes easier to achieve your goals as time progresses and feels like less of a burden. Once you create a realistic daily routine to achieve what you want, it transforms into a natural behavior rather than something you need to remind yourself to do daily.

5. Use Your Resources

If you have mechanisms that would further enable you to operationalize your goals, use them. These resources may be external (i.e., friends and family). Use the knowledge that you currently have.

6. Get Outside Your Comfort Zone

Nothing progressive usually comes as a result of you being in your comfort zone. Step out of it and challenge yourself. You’ll be surprised by how much gets done once you have clarity and are focused on achieving your goal.

7. S.M.A.R.T. Goal

It is essential to ensure that your goal or goals are specific, measurable, achievable, relevant, and time-bound.

8. Deadlines 1. Write Them Down

Writing down your goals is helpful because it helps narrow down what’s important and what should be prioritized. Additionally, having a clear-cut plan with goals that you want to achieve increases motivation, whether long-term or short-term. Plus, it adds some excitement.

Setting deadlines is ALWAYS important! If you miss one, it’s alright, but don’t make it a habit.

9. Take Breaks

The importance of taking breaks is underestimated.

People tend to work until they mentally crash from overexertion. When this happens, nothing usually gets done. Let yourself pause for a few minutes or even hours and breathe.

2. Plan Your Week

A weekly plan or routine leading up to your long or short-term goal is a good practice because it makes you more productive and alleviates the possibility of overwhelming yourself. Also, when those weekly tasks are completed, you find yourself with more free time, which no one can complain about.

10. Meditation/ Breathing Exercises

As much as these two things do not directly pertain to your goal, it is an important yet often overlooked method. It goes hand in hand with taking a break and simply regrouping and grounding yourself so you could get back on the grind without the stressfulness.

3. Use Calendars or Whiteboards

Setting goals is essential but what enables us to act upon them more efficiently is if they’re visible. Calendars and whiteboards allow us to bring those goals into our physical space, serving as a constant reminder of what we want to achieve. Procrastination then becomes less prominent once we practice using these tools.

37 | u

THE NEXT U April to June 2022

WHY SUPPLEMENTS MAY BE NEEDED IN TODAY’S DIETARY CHOICES Ageism The impact of age stereotypes.

Addictive Behavior An overview of behavioral addiction.

Holistic Health An approach that incorporates multidimensional aspects of wellness.

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.

Letters to the editor We encourage Letters to the Editor commenting on recent articles published in our magazine. They are not peer reviewed as such, but are assessed in-house to make sure they are factual and non-inflammatory, etc.

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.

P: 868-280-3353 + 4536

NON GMO

GREAT TASTE

GUARANTEED*

Recommend Ensure® Plant-Based Protein to your patients today!

Use as part of a healthy diet. * Receive a full refund if you’re not satisfied with the taste. See product packaging for instructions and restrictions or visit ensure.com † Ingredients not genetically engineered. ©2019 Abbott ANCARENS2020554 (June 2020)