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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.
So, what does poor sleep do to your appearance and health? Here's what we know.
Read more: Fall Asleep Faster by Doing This Thing Right Before Bed
The science behind beauty sleep
When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.
When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.
How sleep deprivation affects your appearance
A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.
Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne.
Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.
Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.
Read more: How to Fall Asleep in 10 Minutes or Less
Marina Demeshko/Getty Images
Lack of sleep affects your body and mind
Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.
Impact of poor sleep on your body
Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.
Impact of poor sleep on your mind
Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.
Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.
The link between lack of sleep and weight gain
In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain.
One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.
How to get a good night's sleep
Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:
How to build a good routine? Here are four steps to try:
1. Go to bed at approximately the same time each night. 2. Wake up at approximately the same time every morning. 3. Limit your naps to 30 minutes or less. 4. Maintain a regular sleep schedule on weekends.
Read more: How to Create the Ideal Environment for Better Sleep
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Nervous stomach? Here's how stress affects your gut
Nervous stomach? Here's how stress affects your gut
Stress has a sneaky way of messing with your stomach. From nervous poops to anxiety diarrhea to feeling nausea when things are uneasy, we've all experienced a nervous stomach at some point. Sometimes stress can make you lose your appetite (or do the opposite and make you crave junk). No matter what the specific experience, the tie between your gut and stress is undeniable. But is there any science behind it?
According to Dr. Marvin Singh, a gastroenterologist, the answer is yes -- stress directly affects the gut in several ways. Keep reading to find out exactly how stress can take a toll on your gut health.
Stress can change your gut microbiome
A well-balanced gut microbiome, consisting of plenty of "good" bacteria and other microorganisms, is one of the most important factors when it comes to gut health. Good gut bacteria are key to a healthy gut, and too much bad bacteria can lead to ill effects. "Stress very directly impacts gut health because it impacts the trillions of microbes that live within our digestive tracts, collectively known as the gut microbiome," says Singh.
According to Singh, stress changes the way the gut functions, which affects the bacteria balance. Your gut microbiome can also impact your mental health through the gut-brain axis. "The composition of the gut microbiome may shift [due to chronic stress] and that could cause alterations in our mood and impact our health in other ways as well," he explains.
Everyone experiences stress from time to time, but when it becomes chronic it's more likely to affect your gut health.
Stress may even have an effect on a person's gut microbiome before birth. A 2020 study found that pregnant women who experienced high levels of stress during pregnancy had babies with less good bacteria, leading researchers to believe that the mother's stress could be linked to the health of the baby's gut microbiome.
Read more: From taboo to trending: Why people are talking about IBS
Stress can throw off the healthy balance of bacteria found in your gut.
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Stress hormones can make bad bacteria even worse
Too much bad bacteria in the gut is, well, bad. According to Singh, stress can actually enhance bad bacteria -- meaning that the bacteria could cause even more harm to the gut than if you weren't experiencing stress.
"Hormones and chemicals like catecholamines and serotonin are what we call quorum-sensing molecules. This means that when they are released by the gut, into the bowel, they can modify how pathogenic some bacteria might be. So basically, stress hormones and chemicals can make certain bacteria more pathogenic," explains Singh.
Stress messes with your digestive system
Stress can wreak havoc on your stomach, often at the most inconvenient times like before a big meeting or when you're working overtime. This happens because stress changes the way your digestive tract functions. "If you are chronically stressed you might see the impacts of this alteration in the symptoms you have. Some common conditions that some might have due to altered motility include constipation, diarrhea, small intestinal bacterial overgrowth (SIBO), delayed gastric emptying, irritable bowel syndrome, and acid reflux," says Singh.
If you experience stress-related or stress-induced stomach problems, talk to your doctor about the best treatment options. You can also consider addressing the stomach issues by working on your stress levels. Try stress management techniques that work for you like meditation, for example, or consider talking to a therapist for extra support. Even just incorporating more time to relax and have fun might make more of a difference with your stomach issues than you'd expect.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Think You Might Have Monkeypox? Here's What to Do
Think You Might Have Monkeypox? Here's What to Do
What's happening
The monkeypox outbreak in the US is spreading, but there are vaccines and other treatments available.
Why it matters
Because the outbreak is ongoing, more people will be diagnosed with or exposed to monkeypox in the coming weeks.
What it means for you
Most people with monkeypox don't require medical treatment outside the home. If you get monkeypox or think you were exposed, there are steps you can take to reduce your risk of giving it someone else.
Do you think you could have monkeypox or might've been recently exposed? Take a deep breath: It's normal to feel uneasy or uncertain, especially if your symptoms are causing you pain. But unlike the early days of COVID-19, there are already tried-and-true treatments and guidance for monkeypox because diseases like it aren't totally new to us. Monkeypox is related to smallpox and is endemic in certain countries in Africa.
Monkeypox isn't a new disease, but the fact that it's spreading in countries where it isn't normally found is new. What's more, symptoms of monkeypox in this outbreak appear to be presenting a little differently. People today are getting rashes anywhere on their body, as opposed to the more "classic" rash in previous cases that started on the face and spread from there.
Here's what the guidance says on what to do if you're sick with or have been exposed to monkeypox.
You should avoid shaving near your rash while you're recovering from monkeypox so you don't spread the virus to new parts of your body.
Luana Ciavattella/Getty Images
What to do if you were exposed to monkeypox
Anyone with exposure to a person (or, while this is less likely in the current outbreak, an animal) should monitor themselves for symptoms for 21 days, according to the US Centers for Disease Control and Prevention. You don't need to isolate (stay away from others) unless you develop symptoms.
Having an exposure most likely means you had direct, skin-to-skin contact with someone who has monkeypox, since that's primarily the way it's been spreading. However, you can also get monkeypox by touching clothes or other things that person's rash may have been in contact with, or through respiratory secretions. Some scenarios where monkeypox may be transmitted include sex, kissing, coming into contact with someone's rash or sores through a hug, or sharing a towel, bed or clothes. Monkeypox may also spread through prolonged face-to-face contact; researchers are studying whether it spreads in body fluids like semen and vaginal fluid.
Get a vaccine, if you can
If you were exposed to monkeypox within the last two weeks and don't have any symptoms, you should reach out to your local health department to see if you're able to get a Jynneos vaccine. The vaccine is most effective if given within four days of exposure, but may still be effective at reducing the severity of symptoms if given between four days and two weeks after initial exposure.
While criteria for who can get one varies city to city based on how much spread there is in a certain area, chances are if you were exposed you live in an area that is offering the vaccine. Also, in areas like New York City, San Francisco, Denver and other big cities, gay and bisexual men who've had multiple or anonymous sexual partners within the last two weeks are eligible for the vaccine, regardless of whether they've been officially exposed.
Unfortunately, need for the vaccine has been high and supply has been relatively low.
If you're at higher risk of severe disease for monkeypox (you have an immunocompromising condition, for example), reach out to your doctor to see if there are additional treatments available to you, or if there's another step you should take post-exposure.
People waiting in line for a monkeypox vaccine at a pop-up clinic in Brooklyn, New York. The government is releasing doses of Jynneos as states request it, but supply has been limited.
Kena Betancur/Getty Images
Monitor for symptoms
Right now the CDC says you can continue your daily activities if you were exposed to monkeypox but don't have any symptoms, while continuing to monitor and watch for them. The monitoring period is 21 days or three weeks. You don't have to isolate, because you're not contagious until symptoms begin (if they do). Common symptoms of monkeypox include fever, swollen lymph nodes or a new rash. You may also have pain in your anus or mouth if that's where the rash is spreading.
The CDC also recommends taking your temperature twice a day to monitor for any fever that pops up.
But if you develop symptoms, what to do next will depend on what kind of symptoms.
If you're monitoring for symptoms and start to feel sick (but don't have a rash or new skinlesion): Let's say you develop a fever, swollen lymph nodes or another symptom but don't have a rash. You should isolate (stay home and try to avoid other people) for five days, according to the CDC, even if this puts you past the 21-day monitoring mark. If after five days you haven't developed any other symptoms or rash, you can end the isolation, per the CDC.
If you're monitoring for symptoms and develop a rash: Avoid close contact with people, isolate at home if you can and follow the guidance in the following section.
What to do if you have monkeypox
If you've been to the doctor and a test confirmed you have monkeypox, or you were directly exposed and have all the symptoms of monkeypox, you should isolate from other people and stay home (if you can) until your symptoms resolve, according to the CDC. That includes avoiding public transportation where you may be in close contact with other people's bodies.
But monkeypox can be a long illness (roughly two to four weeks) and if you're unable to be completely isolated for that long, the most important things you should do include keeping your rash or lesions fully covered with bandages and clothes, wearing a well-fitted mask if you need to be around other people, avoiding close contact with others, avoiding crowded areas, washing your hands often and remaining isolated while you have other symptoms, like fever or respiratory symptoms, according to the CDC.
You're considered infectious until your sores or rash scab over and a new layer of skin forms. You should also call your health care provider immediately to figure out next steps, including whether you need to come in for additional treatment.
How do I know I have monkeypox?
Symptoms normally appear within three weeks of close contact with a person who has monkeypox. Common symptoms of monkeypox include:
A rash or blemishes anywhere on the body, including the genital area, anus, hands, face, chest, or mouth. For some people, the sores can be very painful.
Fever.
Swollen lymph nodes.
Chills.
Exhaustion.
Muscle aches.
Respiratory symptoms like a cough or nasal congestion.
You may experience all or only a few of these symptoms. For people who experience flulike symptoms, a rash normally forms one to four days after they start feeling sick.
The only way to confirm a monkeypox case is to take a test at a health care provider, which involves swabbing the lesions. Testing capacity is improving in the US, but it still may take a while for your results to come back. While you wait, you should continue to isolate while you have symptoms, according to the CDC.
A few examples of monkeypox lesions.
NHS England High Consequence Infectious Diseases Network
Isolate at home
The CDC's home isolation guidance for people with monkeypox includes avoiding close contact and intimacy with people (hugging, kissing, sex, etc.). The agency also says you should avoid sharing linens and towels. (Like the bathroom towel you dry your hands with.)
If you live with other people and are around them at home, you should wear a mask for extra protection. (This contains your respiratory droplets.)
If going outside is unavoidable or you live with other people, make sure to cover your rash or sores with well-fitted clothing like pants or long shirts, and gloves if the rash has spread to the hands.
If possible, you should also use a different bathroom than the other people in your household, and avoid sharing food, dishes or used utensils.
If using the same bathroom is the only option, the person with monkeypox should sanitize the shared areas (toilet seat, shower, bathroom counter, etc.) with disinfectant after use and wear gloves if needed, the CDC says.
Personal care tips
If you wear contacts, you shouldn't wear them while sick, to avoid accidentally infecting your eyes with monkeypox, according to the CDC. If you shave, for the time being you should stop shaving any part of your body that's covered in a rash.
Poxviruses like monkeypox can survive on clothing and surfaces, according to the CDC, which is why it's important to disinfect things you've touched while you're contagious. While how much of a risk there is in spreading it in public places isn't entirely clear, there are precautions you should take if you do your laundry in a public laundromat. New York City has its own guidance for doing your own laundry with monkeypox, and the CDC recommends checking in with your local health department to find the best "laundering option."
Avoid contact with animals
Unfortunately, monkeypox is a zoonotic disease, which means it's transmitted from animals to humans. That means there's a chance you can infect your dog, cat or other pet that's a mammal, like a rat. (Nonmammal animals like reptiles, birds and fish probably can't get monkeypox, per the CDC.)
If possible, the CDC recommends, someone else should care for your pet while you're sick or recovering from monkeypox. If that isn't possible, keep pets away from your bandages, bed, towels or other materials that may be contaminated.
If you notice your pet acting differently or think it may be sick after an exposure to someone with monkeypox, contact your personal veterinarian or a state animal health official.
If possible, you should have another person watch your pet while you're recovering from monkeypox, according to the CDC. If that isn't possible, you should try to avoid touching your pet, keep your rash covered and your mask on while also keeping your pet away from clothes or linens that may've touched your rash.
Katerina Sergeevna/Getty Images
Do I need treatment for monkeypox?
Most people who have monkeypox do not need additional treatment, and the guidance will be to stay home and manage symptoms. However, some people have lesions that are quite painful, in which case you should call your doctor for help with pain management. Dr. Bernard Camins, the medical director for infection prevention at the Mount Sinai Health System, told The New York Times that a doctor may recommend sitz baths or stool softeners when appropriate.
No monkeypox deaths have been reported in the US out of more than 7,500 cases. However, some people are more at risk of severe disease or may require additional treatment, including immunocompromised people, children younger than 8 years old, pregnant or breastfeeding people and those with skin conditions like eczema or psoriasis, according to the CDC.
There are a few medications or antivirals that the CDC lists as possible treatments for monkeypox in some patients. Tecovirimat (TPOXX) and Brincidofovir, for example, have both been approved to treat smallpox and are also thought to work against monkeypox.
If you think you may be at higher risk of severe disease and haven't already been offered treatment options by your doctor, ask about what might be available to you.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Forest bathing: The free cure for stress and anxiety?
Forest bathing: The free cure for stress and anxiety?
What if I told you that there was a free way to alleviate stress and anxiety that didn't require any fancy equipment or techniques? And that it's proven to lower your blood pressure, heart rate, depression, and even overall mortality rates? I've got good news -- it's called forest bathing, and I tried it out. Forest bathing worked pretty well for me, and I'll let you know how to introduce the practice into your life as well.
It's no secret that in today's world, stress is a growing problem. In 2017, a Gallup poll reported that the world's population is more stressed, angry, sad and in pain than ever. A lack of clean drinking water, food insecurity and widespread illness wreaks havoc on the health of populations worldwide. Furthermore, people in every pocket of the globe can find something to worry about -- personal relationships, looming deadlines at work and the health of loved ones are just a few of the many things that make us fret everyday.
Read more: Soothe vs. Zeel: Which on-demand massage service is best?
Personally, I can thank my lucky stars that I don't have anything major to be stressed about, but I still often find myself anxious. In between classes, work, and trying to write the next great American novel, I've got a lot on my plate, and I know you all do, too. In today's world, we're constantly staring at screens, and it isn't helping our mental health. A lot of the de-stressing solutions that have been popping up -- meditation apps, improved sleep tracking and online workout subscriptions -- can work extremely well, but on some level they're just adding more technology to our lives.
Read more:The best essential oil diffusers
I've been reading about a growing phenomenon called forest bathing for a while now, and I decided to try it out. I meditate for 10 minutes every day and usually fit in a good amount of exercise, but I still feel the grip of stress almost every day. I was hoping that forest bathing would give me a greater sense of calm. I'm also continually working on my ability to let stressful thoughts go without hanging on to them, and I thought that spending a few hours unplugged in nature would help with this relaxed state of mind.
Contrary to what the name might suggest, forest bathing doesn't involve taking off all of your clothes and swimming around in some pine needles. It's a Japanese practice of nature therapy, used to help people de-stress and take a break from technology. I ended up loving my time experimenting with forest bathing, and I hope you can take the lessons of the research, my personal experience, and the rich history of forest bathing to implement more nature therapy in your own life.
What is forest bathing?
In the early 1980s, the Japanese government noticed some growing issues with their population. High suicide rates, social isolation and over-reliance on technology were hurting the people's well-being. Seventy percent of Japan is forested, and the government took to the trees to find a solution. A public health program called shinrin-yoku, or forest bathing, was started in 1982.
Forest bathing involves simply going into nature and being present with all five senses. The use and presence of technology is discouraged (turn off your phone!) and many participants forest bathe with bare feet for the full grounding effect. It's not a strenuous hike -- though those are great for you, too -- it's a meandering stroll with frequent breaks to observe what's around you. There's no peak or end goal in sight. Many experts recommend practicing shinrin-yoku for a full two hours, but of course many people fit as much time in the forest as they can, even if that means just 15 minutes.
Any place with a bit of green is suitable for forest bathing.
Getty Images
Shinrin-yoku began as preventative medicine for the immune system, cardiovascular system, depression and anxiety, inflammation and other prevalent health problems. Since 1982, many researchers have published a wealth of evidence for the benefits of shinrin-yoku, and it has become imperative in the Japanese healthcare system. Today, the healing power of forest bathing is being spread all around the world.
Forest bathing has been shown to lower your heart rate and blood pressure. It has a whole host of positive mood effects, including a reduction in hostility and depression. Forest bathing also decreases fatigue, anxiety and confusion, and generally has a strong relaxing effect. In Japan, increased forest coverage has even been suggested to lower overall mortality rates. I could go on and on -- the point is, overwhelming scientific research backs up the power of forest bathing to help with numerous mental and physical health ailments.
Turning off my phone and my brain
Despite spending a lot of time outside, and going on some cool backpacking trips, I hadn't really done something quite like this. All of my hiking trips were more goal-focused, and I loved the feeling of accomplishment that came from "completing" a hike or getting to camp. But with forest bathing, the goal isn't to accomplish anything specific or do something strenuous. It's simply to exist in a green area with minimal distractions.
The first time I tried it out, I went all in. I texted a few important people that I would be offline, walked up to my campus's arboretum, turned off my phone and stayed outside in the same patch of lawn and surrounding path for two hours. The first thing I did after dumping my stuff and taking off my shoes and socks was promptly lie down in the grass and close my eyes for a while.
Life feels a lot easier when you're napping on a grass field.
Caroline Roberts/CNET
After resting in the sun, I got around to strolling across the lawn a few times. I walked slower than I had ever walked before, and on my first loop I made friends with a couple of small salamanders. Later in the afternoon, I had a staring contest with a group of deer from several yards away. I think we were both surprised at how still the other was being. If I had been walking along in my usual hurried fashion, I would have definitely missed these cute creatures.
A few laps of walking the lawn and laying down in the sun later, I was ready to do some more serious thinking. I'm a very goal-oriented person, and I had recently hit some benchmarks that I now needed to reset. My mind was quiet enough for me to decide on what I wanted to focus on next for my fitness and writing pursuits, something I had been too stressed and busy to think about for a few weeks.
Mostly though, the whole time I was there I thought about nothing. And it felt amazing.
Being barefoot forced me to walk way slower than I naturally would.
Caroline Roberts/ Giphy
The arboretum was surprisingly quiet for a Friday afternoon, but a few people passed by while I was doing my thing. I was nervous when I heard voices approaching, but with everyone I saw we simply smiled at each other and went on with our day. Luckily, no one asked why I was wandering around with my shoes off.
At the end of the first day, I was pretty excited to put my socks back on -- my feet had been getting cold -- but more reluctant to switch on my phone. I felt rested and calm, and I didn't quite want to go back into the busy electronic world.
The second time I tried it out was pretty similar to the first, though I only had time to stay for an hour. I didn't have any more breakthroughs in personal goal-setting (probably due to lack of time), but I loved just being able to take some time to let my mind go blank.
The last time I went was the only session I did on a weekday, and it definitely changed by mindset. I had a two-hour break between classes that I usually spent trying to knock out some work, but this Monday I was spending it forest bathing.
I'll be honest. I was a little stressed heading back to the arboretum on a typical weekday, and the stress didn't magically disappear as soon as I took my shoes off. As hard as I tried not to, my mind kept rehearsing everything I had to get done throughout the day, even though I wasn't that busy. I kept noticing my jaw clenching -- a classic sign of overthinking for me.
The arboretum was practically empty, and I meandered to some places I'd never been before, like a quaint bridge. I also saw a baby salamander, and it was as cute as can be. I took some time resting my eyes and opening my ears. I had just spent two hours in a classroom right next to a construction site, and the silence of the arboretum was extremely welcome.
I returned after I was done forest bathing to snap pictures.
Caroline Roberts/CNET
After an hour, I turned my phone back on and continued with my day. I kept checking in with myself— did I feel more calm, more productive, or less hurried?
I soon realized that the answer was a shaky "yes." Sure, my eyes felt better with a break from staring at a screen, and my chest felt a little less tight than usual. But, I only really started to feel calmer once I got back on track with the work I wanted to get done. I headed to class right after, and I did notice something pretty cool— I was noticeably less inclined to secretly check my phone during the lecture. I had proved to myself that, shockingly, I could survive on my college's campus without constantly touching my phone.
Overall, my experience trying out forest bathing was great. The rest was mentally rejuvenating, and I enjoyed wandering a lot more than I thought I would. The one part I kept mulling over was what exactly was helping me feel relaxed -- was it something to do with being barefoot in nature, or was it simply that I wasn't staring at a screen like I spend so much time doing? I decided that ultimately, it doesn't really matter, and it was probably a mixture of both. The grounding aspect of standing in the dirt has been shown to physically reduce stress, but it also just feels nice to escape the constant buzz of notifications for a few hours.
I'll definitely be back to this beautiful lawn, though I might not be alone.
Caroline Roberts/CNET
Would I do it again? I'm not sure I absolutely loved being alone with nothing to do, but I definitely want to incorporate spending more time outside with my phone turned off. Whether that's having a picnic with friends or bringing a book back to the arboretum, taking some time away from screens is desperately needed in my life.
How to make it work for you
While I think forest bathing is a wonderful thing, I know that it's unrealistic for most people to take several hours out of your workday to unplug. But, if you can find time to try forest bathing on a weekend, you can still reap the benefits.
I know I'm in a pretty lucky situation to be able to find a green space nearby, turn off my phone for two hours and lounge around. If you live in the middle of a city, or have children, forest bathing is a lot harder to pull off. But, you don't have to go whole hog -- even just slipping off your shoes and standing in your front lawn for a few minutes before work can be de-stressing -- or head your backyard if you worried what your neighbors will think If you raise children with a partner or a family member, ask them to watch the kids for an hour while you escape to your local park.
If you'd rather not walk around barefoot, simply spending time outside with your electronics turned off can do wonders for your mental health. Forest bathing was originally designed to benefit public health, and as such you should modify it to best fit your needs.
If you live in an urban area, you may be surprised to find that there's likely open space near you that you can use for forest bathing. Besides just Googling "green space near me," there are several crowd-sourced websites, like Map of Play, to find an open area in your city. If you're still out of luck, try finding a window and sitting with the sun on your face. It might not technically be forest bathing, but if you switch off your mind for a while, I promise you'll feel much better.
Read more: The best indoor garden for every type of gardener in 2021
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Perinatal Depression: What It Is and How to Cope
Perinatal Depression: What It Is and How to Cope
Britney Spears announced she's expecting a baby on Instagram this week and also revealed that she had perinatal depression when she was pregnant previously.
"I have to say it is absolutely horrible," Spears wrote. "Women didn't talk about it back then."
Perinatal depression is a mood disorder that can start during pregnancy or after childbirth, while postpartum depression specifically describes depression someone develops after giving birth. While the direct causes of the disorders vary, the anxiety, sadness, apathy and other emotions many new or soon-to-be parents feel can be difficult to describe to loved ones or bring up at a doctor's appointment.
Despite this, it's a common medical experience during pregnancy or the postpartum period. According to the American College of Obstetricians and Gynecologists, one in seven women will experience perinatal depression.
Julianne Zweifel is a clinical psychologist and adjunct professor at UW Health in Madison, Wisconsin who works with people who have postpartum mood dysregulation, which can vary from postpartum "baby blues" to postpartum depression. In a September interview with CNET, she said the pressure to feel a certain way can lead new parents to feel inadequate when they don't feel what they perceive to be the "right" feelings.
"I like to describe it as [being] analogous to having only seen black-and-white photos all your life, and suddenly [you] see color photos," Zweifel said about new parents' expectations. "Like, 'wow, I didn't even recognize this dimension existed.'"
The hormonal surges and lifestyle changes pregnancy and new parenthood bring can have dramatic effects on someone's mental health. If you're feeling society's expectation of how pregnant people and new parents should feel doesn't reflect your experience, here's what to know about perinatal and postpartum depression.
Depression during pregnancy
During pregnancy, your body goes through huge changes as it accommodates a new body and prepares for the marathon of childbirth (and parenthood). On top of the physical and hormonal changes, pregnancy can put strain on relationships and cause financial stress. But like depression in people who aren't pregnant, it may also have genetic causes.
According to the Cleveland Clinic, you're more at risk of experiencing depression during your pregnancy if:
You have a history of depression or premenstrual dysphoric disorder (PMDD, or severe PMS that disrupts daily life).
You became pregnant at a younger age (risk decreases as age increases).
You live alone or have limited social support.
You're experiencing marital problems.
You have mixed feelings about your pregnancy.
The pandemic may also have increased the rate of anxiety or depression during pregnancy.
While depression can strike at any time in life, many people experience anxiety or depression for the first time while they're pregnant. Because depression can affect the health of the pregnant person and growing fetus, it's important to see your doctor or a mental health professional if you're experiencing symptoms of depression for at least two weeks, the ACOG says. Symptoms include, but aren't limited to:
Depressed mood most of the day, for most days.
Feeling guilty, hopeless or worthless.
Loss of interest in work or activities.
Sleep problems (sleeping too much or having problems going to sleep).
Big changes in appetite (losing appetite, or eating much more than normal).
Having trouble concentrating or making decisions.
Thinking about death or suicide.
Treatment for depression during pregnancy may be similar to treatment for people who aren't pregnant, including talk therapy or medication, according to the ACOG.
Resources and an expert hotline to call for people experiencing depression during pregnancy and the postpartum period can be found at Postpartum Support International. An analysis of anxiety and depression in pregnant people during the pandemic found that increased social support and physical activity reduced the likelihood of developing either disorder during pregnancy.
Postpartum blues vs. postpartum depression
Zweifel said as many as 65% to 70% of people will experience postpartum "baby blues," or mood swings that begin roughly within a week of delivery. "Once you start using numbers like that, that means that's the normal response," she said. But baby blues will resolve on its own, usually getting better in about seven to 10 days. If feelings of classic depression persist without showing signs of getting better after about two weeks, Zweifel said, it's likely postpartum depression.
Symptoms of postpartum depression can be more intense and last longer than baby blues, and can potentially interfere with your ability to care for your baby or handle daily tasks, according to the Mayo Clinic. PPD can manifest differently and may include typical symptoms of depression, such as severe mood swings, feelings of worthlessness and a withdrawal from family and friends, but may also include feelings specific to your role as a parent, including feelings that you're not a good parent or thoughts and fears that you'll harm your child, per the Clinic.
Zweifel wants to clear up the misconceptions about PPD and the idea that it makes people harm their child.
"Somehow, our society has assumed that's a part of the scenario, and I feel like that's part of the problem," she said. There is a big difference, she said, between fearing that you'll "lose control" and hurt your child, or having intrusive thoughts of you dropping them, than of actually harming your child. "The intent is different there," Zweifel said.
Postpartum psychosis is a very rare condition which can result in the afflicted person attempting to harm themselves or their baby. According to the Mayo Clinic, some of the signs of postpartum psychosis include confusion, paranoia, excessive energy and agitation, hallucinations and delusions.
Read more: 13 Suicide and Crisis Intervention Hotlines to Call or Text When You Need Help
Having a baby with colic, frequent and intense crying in a healthy infant, can increase the risk of postpartum depression in new parents, per the Mayo Clinic.
damircudic/Getty
Postpartum depression causes
Many factors can contribute to depression after childbirth, including social factors like not having a support system, societal pressure to feel a certain way and the way a person's body reacts to hormonal changes.
Hormones
Estrogen and progesterone levels skyrocket during pregnancy and then very quickly after birth, they start to drop. This huge dip in hormones is what causes many people to experience strong emotions following birth.
Research suggests that there's not different hormone levels or amounts in people who experience PPD compared to people who don't, Zweifel said. But there might be a difference in how their brain responds to changes in estrogen. Zweifel called the varying chemical effect of estrogen as a "prominent working theory," but it helps explain why oftentimes the people who experience severe mood changes in connection with their menstrual cycle may also be more likely to experience PPD or have more mood-related symptoms during menopause.
"That subset is experiencing the same changes and same patterns," Zweifel said. "But the receptor sites in their brain, essentially, sort of respond differently. They're extra sensitive."
Outside factors
Zweifel said a lot of people experiencing symptoms of depression who come into her office feel better almost immediately after she dispels myths about what makes someone an inferior parent -- missing the "golden hour" of contact with a newborn for medical reasons, for example, or choosing to formula feed instead of breastfeed. Another record she has to set straight is the idea that all parents have an immediate bond with their infant, and if they don't, it means there's something wrong with them.
"Bonding with an infant takes time, and our society does a terrible job of being honest with women about this," Zweifel said. She likes to instill the idea of a "fourth trimester," because there's still so much developing happening on the baby's end in the first few weeks of life that makes the parent-child relationship very straining on the parent, often leaving them "starved for validation" because the baby isn't able to acknowledge the parent, or even able to focus their eyes yet.
In addition to unrealistic expectations of what it means to be a parent, Zweifel said other factors like being the only parent who gets up when the baby cries can exacerbate PPD, or having a child with acid reflux or other medical conditions that require extra care.
Other risk factors, per the CDC, include being a parent to multiples (twins, triplets or more), being a teen parent, having a family or personal history of depression, having a preterm or complicated birth, experiencing difficulty getting pregnant and other stressful events surrounding pregnancy.
Noncarrying parents can also develop postpartum depression.
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PPD is also not a limited experience to the person giving birth. Although the other parent won't be experiencing the hormonal changes that can cause symptoms of depression, similar lifestyle changes, added stress, lack of sleep and societal pressure remain. A 2014 study published in the journal Pediatrics found that depression among new dads increased an average of 68% the first year of their child's life.
If your mental health is a concern to you, reach out for help. If you're interested in seeking treatment with medicine, Zweifel recommends finding a psychiatrist or another professional who works specifically with people on postpartum mood dysregulation.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Why Your Blood Type Matters When It Comes to Heart Health
Why Your Blood Type Matters When It Comes to Heart Health
What if we told you that your blood type could potentially tip the scale when it comes to how healthy your heart is?
You wouldn't see it on the surface, but coursing through your veins every second of every day are tiny variations that categorize your blood into one of these groups: A+, A-, B+, B-, O+, O-, AB+ and AB-. Unless you've donated blood, were given a transfusion or found out during pregnancy, maybe you've never thought twice about your blood type and what it means for your health.
Knowing your blood type not only can be crucial in an emergency, but it can also offer some important insight into your health. Ongoing research into blood type suggests it may matter more than we give it credit for -- at least when assessing risk for certain health conditions, especially heart disease. These invisible differences in the blood may give some people an edge at staving off cardiovascular problems, and may leave others more susceptible.
What does blood type mean, and how are they different?
The letters A, B and O represent various forms of the ABO gene, which program our blood cells differently to form the different blood groups. If you have type AB blood, for example, your body is programmed to produce A and B antigens on red blood cells. A person with type O blood doesn't produce any antigens.
Blood is said to be "positive" or "negative" based on whether there are proteins on the red blood cells. If your blood has proteins, you're Rhesus, or Rh, positive.
The ABO system is the best known way of classifying blood types.
Ekachai Lohacamonchai/EyeEm/Getty Images
People with type O- blood are considered "universal donors" because their blood doesn't have any antigens or proteins, meaning anybody's body will be able to accept it in an emergency.
But why are there different blood types? Researchers don't fully know, but factors such as where someone's ancestors are from and past infections which spurred protective mutations in the blood may have contributed to the diversity, according to Dr. Douglas Guggenheim, a hematologist with Penn Medicine. People with type O blood may get sicker with cholera, for example, while people with type A or B blood may be more likely to experience blood clotting issues. While our blood can't keep up with the different biological or viral threats going around in real time, it may reflect what's happened in the past.
"In short, it's almost like the body has evolved around its environment in order to protect it as best as possible," Guggenheim said.
People with type O blood may have a lower risk of cardiovascular events.
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The blood types most at risk for heart disease
People with type A, type B or type AB blood are more likely than people with type O to have a heart attack or experience heart failure, according to the American Heart Association.
While the increased risk is small (types A or B had a combined 8% higher risk of heart attack and 10% increased risk of heart failure, according to one large study) the difference in blood clotting rates is much higher, per the AHA. People in the same study with type A and B blood were 51% more likely to develop deep vein thrombosis and 47% more likely to develop a pulmonary embolism, which are severe blood clotting disorders which can also increase the risk of heart failure.
A reason for this increased risk, according to Guggenheim, might have to do with inflammation that happens in the bodies of people with type A, type B or type AB blood. The proteins present in type A and type B blood may cause more "blockage" or "thickening" in the veins and arteries, leading to an increased risk of clotting and heart disease.
Guggenheim also thinks this may describe the anecdotal (but currently inconclusive) decrease in risk of severe COVID-19 disease in people with type O blood, which has inspired research. Severe COVID-19 disease often causes heart problems, blood clotting and other cardiovascular issues.
There are four main blood groups (types of blood): A, B, AB and O.
Peter Dazeley/Getty Images
Other consequences of blood type
People with type O blood enjoy a slightly lower risk of heart disease and blood clotting, but they may be more susceptible to hemorrhaging or bleeding disorders. This may be especially true after childbirth, according to a study on postpartum blood loss, which found an increased risk in women with type O blood.
People with type O blood may also fare worse after a traumatic injury due to increased blood loss, according to a study published in Critical Care.
Other research has found people with type AB blood might be at an increased risk for cognitive impairment when compared to people with type O. Cognitive impairment includes things like trouble remembering, focusing or making decisions.
Should I change my lifestyle based on my blood type?
While research available now shows that blood type can tip the scale in terms of someone's risk of developing heart disease, big factors such as diet, exercise or even the level of pollution you're exposed to in your community are the major players in determining heart health.
Guggenheim says that for patients trying to keep their heart healthy, there's no special recommendation that he'd make other than a good heart-healthy diet that lowers inflammation, regardless of someone's blood type.
Lean proteins, healthy fats, fruits, vegetables and whole grains are all part of a heart-healthy diet.
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But, he notes, future research could offer more definitive ways doctors treat patients based on their blood type. All factors considered equally, a patient with healthy cholesterol levels and type A blood may benefit from taking aspirin each day whereas it might not be necessary for a person in the same boat with type O blood.
"A well-balanced, heart-healthy diet in general is going to be what any physician is going to recommend, and I would say that ABO doesn't change that," Guggenheim said.
"I don't think there's a protective benefit from just having type O blood that contributes to being scot-free," he added.
More for your wellness
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.
So, what does poor sleep do to your appearance and health? Here's what we know.
Read more: Fall Asleep Faster by Doing This Thing Right Before Bed
The science behind beauty sleep
When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.
When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.
How sleep deprivation affects your appearance
A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.
Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne.
Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.
Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.
Read more: How to Fall Asleep in 10 Minutes or Less
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Lack of sleep affects your body and mind
Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.
Impact of poor sleep on your body
Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.
Impact of poor sleep on your mind
Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.
Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.
The link between lack of sleep and weight gain
In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain.
One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.
How to get a good night's sleep
Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:
How to build a good routine? Here are four steps to try:
1. Go to bed at approximately the same time each night. 2. Wake up at approximately the same time every morning. 3. Limit your naps to 30 minutes or less. 4. Maintain a regular sleep schedule on weekends.
Read more: How to Create the Ideal Environment for Better Sleep
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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WHO Declares Monkeypox Outbreak a Global Health Emergency
WHO Declares Monkeypox Outbreak a Global Health Emergency
The World Health Organization on Saturday declared the monkeypox outbreak a global health emergency, as the number of cases, and countries reporting them, has climbed over the last month.
"We have an outbreak that has spread around the world rapidly, through new modes of transmission, about which we understand too little," WHO Director General Dr. Tedros Adhanom Ghebreyesus said during a press conference.
Tedros said there are now more than 16,000 reported cases from 75 countries, up from 3,040 reported cases from 47 countries a month ago. Five people have died as a result of the current outbreak, Tedros said. About 2,900 cases have been confirmed throughout the United States and Puerto Rico, according to the US Centers for Disease Control and Prevention.
Tedros said, however, that we have the tools to bring the outbreak under control, and he called on countries to carry out a coordinated response. That includes implementing measures for halting transmission and protecting vulnerable groups; increasing the monitoring of the outbreak's progress; speeding up research into vaccines and treatments; and developing recommendations for international travel.
Read more: What We Know About the Monkeypox Vaccine
Monkeypox spreads between people primarily through contact with infectious sores, scabs or bodily fluids, according to the CDC, but it can also spread through prolonged face-to-face contact via respiratory droplets or by touching contaminated clothing or bedding. Anyone can be infected with monkeypox, but so far many of the outbreak cases have involved men who have sex with men.
"Although I'm declaring a public health emergency of international concern," Tedros said, "for the moment, this is an outbreak that's concentrated among men who have sex with men, especially those with multiple sexual partners. That means that this is an outbreak that can be stopped with the right strategies in the right groups."
Tedros cautioned that "stigma and discrimination can be as dangerous as any virus" and he called on countries to adopt measures that "protect the health, human rights and dignity of affected communities."
He also said countries should work closely with those communities to develop services and outreach programs, and he said the WHO intends to partner with civil organizations, including groups with experience working with people who have HIV, to fight discrimination and stigma.
Gay and bisexual communities tend to have particularly "high awareness and rapid health-seeking behavior when it comes to their and their communities' sexual health," Dr. Hans Henri P. Kluge, the WHO's regional director for Europe, said in a statement at the end of May, noting that those who sought early health care services should be applauded.
A monkeypox infection typically begins with flulike symptoms, including fatigue, intense headache, fever and swollen lymph nodes. Within one to three days of a fever developing, according to the CDC, a rash or sores develop and can be located pretty much anywhere on the body, including the hands, genitals, face, chest and inside of the mouth.
Read more: What to Know About Monkeypox
Notably, some people never experience flulike symptoms, the CDC says, and people may experience all or only a few of the typical monkeypox symptoms. For safer sex and social gatherings where people may be in close contact with other peoples' bodies, the CDC has a fact sheet for practices to consider.
Close contact is a key element in the transmission of monkeypox. That, along with the fact that the virus that causes monkeypox appears to have a slower reproduction rate than the COVID-19 virus, sets it apart from the ongoing COVID-19 pandemic, Dr. Tom Inglesby, director of the Center for Health Security at the Johns Hopkins Bloomberg School of Public Health, said last month at a media briefing.
CNET's Jessica Rendall contributed to this report.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
