Does blood sugar tracking help non-diabetics?

Does blood sugar tracking help non-diabetics?

M Hasan    6:09 PM   

Understanding Blood Sugar and Its Impact on Health

Blood sugar, or glucose, is the primary source of energy for the body. It comes from the carbohydrates we consume, which are broken down by the digestive system and absorbed into the bloodstream. Once in the blood, glucose is transported to cells where it is used for energy or stored. This process is regulated by insulin, a hormone produced by the pancreas. Insulin helps cells absorb glucose, ensuring that blood sugar levels remain stable.

For people with diabetes, monitoring blood sugar is crucial because their bodies either don't produce enough insulin or can't use it effectively. This leads to high blood sugar levels, which can cause serious health complications over time. However, the question remains: Is blood sugar monitoring beneficial for non-diabetics?

What is Blood Sugar?

Glucose is essential for energy metabolism. As Dr. Brigitte Bäuerlein, a nutritional scientist, explains, "It's our currency in energy metabolism." Blood sugar levels are measured in milligrams per deciliter (mg/dL) and typically rise after eating, especially after consuming foods high in simple sugars or refined carbohydrates. In healthy individuals, these levels return to normal within a few hours. But in diabetics, this balance is disrupted due to issues with insulin production or function.

Stress can also affect blood sugar levels. When the body is under stress, such as during a hectic day in a busy city, the liver releases glucose into the bloodstream as part of the "fight or flight" response. This can lead to temporary spikes in blood sugar.

Methods of Testing Blood Sugar

There are several ways to monitor blood sugar levels. The most common method involves a blood glucose meter, which requires a small drop of blood obtained through a finger prick. Another method is the hemoglobin A1c (HbA1c) test, which provides an average of blood sugar levels over the past two to three months. This test is often used by medical professionals to diagnose diabetes.

A more advanced option is the continuous glucose monitor (CGM), which uses a sensor placed under the skin to measure glucose levels in the interstitial fluid. These devices provide real-time data and can be connected to a smartphone or receiver. While CGMs offer convenience, they require proper training and may not be cost-effective for non-diabetics.

What is a Glucose Spike?

A glucose spike occurs when there is a sharp increase in blood sugar levels, usually after consuming foods high in simple carbohydrates. These spikes can lead to intense cravings for sugary or processed foods, creating a cycle of highs and lows. When the body releases too much insulin to manage the spike, blood sugar levels can drop rapidly, resulting in a "crash" that leaves you feeling hungry and fatigued.

Can Non-Diabetics Benefit from Monitoring?

According to Bernhard Kulzer, head of the research institute at the Bad Mergentheim Diabetes Academy, non-diabetics generally do not need to monitor their blood sugar levels. The body naturally regulates glucose through the release of insulin and glucagon, hormones that help maintain balance. However, there are exceptions.

Endurance athletes may benefit from monitoring their blood sugar to avoid "hitting the wall," a state of sudden energy depletion caused by low glycogen stores. For individuals with a family history of diabetes, checking blood sugar levels for a short period can help understand how certain foods affect their body. However, long-term monitoring is not necessary unless there is a specific medical reason.

Pros and Cons of Monitoring Blood Sugar

Monitoring blood sugar can provide valuable biofeedback, helping individuals understand how their diet and lifestyle choices affect their body. This information can be useful for making informed decisions about nutrition and exercise. However, interpreting the results requires knowledge and guidance. Without proper understanding, the data may not be meaningful.

Kulzer advises against constant monitoring for healthy individuals, noting that it can be costly and unnecessary. Bäuerlein warns that obsessing over every meal could lead to compulsive behaviors, particularly around food choices.

Blood Sugar and Weight Loss

While stable blood sugar levels can contribute to better overall health, they are not the sole factor in weight loss. According to Bäuerlein, individual responses to sugar vary based on factors like age, muscle mass, and activity level. Kulzer emphasizes that calorie intake is the key to losing weight. To shed pounds, one must consume fewer calories than their body burns through daily activities and metabolism.

Healthy Nutrition Practices

Maintaining a balanced diet is essential for preventing glucose spikes and reducing cravings. This includes eating plenty of fruits, vegetables, fiber, and lean proteins while limiting empty carbs and added sugars. Avoiding sugary drinks and snacks, such as soft drinks, juices, and smoothies, can help reprogram food preferences over time.

Starting meals with a salad or vegetables can slow the absorption of glucose into the bloodstream, helping to maintain more stable blood sugar levels throughout the day. Making mindful food choices and staying informed about nutrition can lead to long-term health benefits for everyone, regardless of whether they have diabetes or not.

8 Hidden Heat Stroke Warning Signs Doctors Can't Ignore

8 Hidden Heat Stroke Warning Signs Doctors Can't Ignore

M Hasan    5:35 PM   

Understanding Heat Stroke: Causes, Symptoms, and Immediate Actions

There are few things that feel better than a brisk walk outside on a warm, sunny day. However, if you're working hard in sweltering temperatures, you may be putting yourself at risk for heat stroke. While it does take time for heat exhaustion to develop into heat stroke, knowing the possible heat stroke symptoms can be the difference between staying safe and healthy and putting your body in a dangerous position.

Heat exhaustion and heat stroke are similar but have some key differences. Heat exhaustion comes down to a couple of factors: exposure to uncomfortably high temperatures over several days and a lack of fluids. This can lead to lots of sweating, rapid breathing, and a fast but weak pulse.

Types of Heat Stroke

There are two forms of heat stroke, explained by J. Luke Pryor, Ph.D., A.T.C., C.S.C.S., a kinesiologist and researcher in the Hydration, Exercise, and Thermoregulation Laboratory in the Department of Exercise and Nutrition Sciences at the University of Buffalo.

Classic Heat Stroke

Classic heat stroke generally comes on gradually and affects very young and elderly people who have trouble maintaining their core body temperature. People who don’t have a way of cooling down—say, folks who live in a building without air conditioning during a heat wave—are also at risk of classic heat stroke. In these instances, the person may not realize they’ve become hot because their body temperature is steadily rising over many hours or days.

Exertional Heat Stroke

Exertional heat stroke is more sudden and occurs in people who are active in high temperatures. In fact, heat-related illness can come on within hours on particularly hot and humid days. It can affect anyone exercising in the heat, but those who are doing strenuous activity—such as endurance athletes (like runners and soccer players), football players (who sweat it out in stifling equipment), and laborers (like construction workers)—face the highest risk.

“When we begin to exercise, we produce an incredible amount of heat,” Pryor explained. Typically, our sweat cools us down, but with exertional heat stroke, that doesn’t happen. When your organs overheat (which can occur during outdoor workouts on sweltering days) your body’s temperature-control center can malfunction.

So in turn, your internal temperature rises—and when it reaches 104 or 105°F, that’s when things start to get really dangerous. When you get that hot, the cells inside of your intestines get damaged, which can leak toxic substances into your blood and cause multiple organs to fail, Pryor said.

8 Heat Stroke Symptoms to Look For

How do you know if you're dealing with heat stroke? Experiencing one or more of these signs means it's time to take action.

1. High Body Temperature
   If your body temperature hits 104°F or higher, you could be dealing with heat stroke. If you take someone’s temperature and it’s lower than that—but they still exhibit other heat stroke symptoms or feel that something is wrong—you should still do what you can to cool them down and get medical help.

2. Muscle Cramps
   Also known as heat cramps, muscle cramps can be one of the earliest symptoms of heat-related illness during exercise. You may experience painful spasms—particularly in your legs, arms, or abdomen—when you sweat it out in high heat.

3. A Lack of Sweat—or an Abundance of It
   When you spend a long time in extreme heat, your body stops trying to maintain its core internal temperature. So during traditional heat stroke, you may actually stop sweating. However, you’ll probably start sweating like crazy if you’re experiencing exertional heat stroke.

4. Confusion or Trouble Walking
   Exertional heat stroke throws your central nervous system out of whack, so a lack of coordination, confusion, aggression, or the inability to walk are huge red flags.

5. A Poundin Headache
   A throbbing headache is another common sign of heat stroke. This symptom is typically due to dehydration or the overall impact heat stroke has on the central nervous system.

6. Dizziness, Nausea, or Vomiting
   As you continue to sweat, your body will become increasingly dehydrated. The heat will start to affect various organs, all of which can exacerbate any of the heat stroke symptoms on this list and can lead to dizziness, fainting, nausea, or vomiting.

7. Skin Redness
   In instances of both traditional and exertional heat stroke, the body directs blood flow toward the skin as it tries to cool itself down, making it appear red.

8. Elevated Heart Rate or Trouble Breathing
   Your heart is put under an immense amount of stress when you overheat. Why? It needs to pump harder and faster to make sure your body’s natural cooling systems are working to keep your temperature balanced.

What to Do If You Think Someone Has Heat Stroke

The best thing you can do is rapidly and aggressively cool the person down while you wait for help to arrive. Here are a few measures he said you can take:

• Move the person to a cooler place. Get them out of the sun and into the shade or a cool room indoors.
• Fill a tub with ice water and have the person soak for 15 to 20 minutes.
• If a tub is not available, hose them down with cold water, pour a bottle of water over their body, or take them to a nearby lake, river, or anywhere with cool water.
• Get them to drink water or a sports drink. This might be difficult if the person is extremely light-headed, confused, and irritable, so you might need to wait until they cool down before they can tolerate fluids.

New Study Reveals All States Fall Short in Supporting Immigrant Students

New Study Reveals All States Fall Short in Supporting Immigrant Students

M Hasan    5:30 PM   

A National Crisis in Supporting Newcomer Students

An analysis by a progressive think tank has revealed that no state in the United States adequately supports newcomer students, including immigrants, refugees, and other vulnerable populations. The findings highlight a critical gap in how states define, track, and fund programs for these students, leaving many without the necessary resources to succeed in school.

The report, released by The Century Foundation and its offshoot Next 100, evaluated all 50 states and Washington, D.C., based on their policies and practices related to immigrant students. The results were alarming: none of the states received a grade higher than a C+, with 42 states scoring between a C- and D-, and five states—Alabama, Arkansas, Delaware, Montana, and West Virginia—earning an F.

This lack of support comes at a time when federal policies have increasingly targeted immigrant communities. Under the Trump administration, there have been reports of young people being arrested, detained, and even deported. Additionally, recent changes to federal rules have removed mandates for schools to accommodate English learners, further complicating the educational landscape for these students.

The Need for Better Data and Funding

The report emphasizes the importance of clear definitions for "newcomer" students, which include refugees, asylum seekers, unaccompanied minors, and migratory children. It also calls for better data collection and reporting on key indicators such as years in the U.S., English proficiency, home language, prior schooling, and academic outcomes.

State education agencies should use this data to inform funding formulas and create specific funding structures that supplement federal resources. This additional aid should focus on supporting students during their first few critical years in the public school system, with transparent reporting on how the funds are used and their impact.

However, the current data collection efforts across the country are inconsistent. Only four states have clear definitions for the term "newcomer" and consistently collect robust data about these children. In contrast, 17 states collect no discernable data on immigrant students at all, while 22 compile information solely for compliance with federal Title III funds aimed at English learners.

State-Level Examples of Effective Practices

Despite the overall poor performance, some states have implemented effective strategies. Oregon requires all districts to submit what it calls "Recent Arrivers" data, which is used for federal reporting and to allocate Title III funds. Kentucky collects disaggregated immigrant student data annually and divides it by subgroup, while Washington state tracks all eligible English learners in student information systems and reports key data points like birth country and U.S. school enrollment date.

North Dakota stands out as a model for transparency and accountability. The state publicly reports disaggregated English learner data by year, including counts and percentages of immigrant, refugee, and migrant students. This data is broken down by district, home language, and ethnicity, allowing for targeted interventions and a clearer understanding of the diverse needs within the student population.

Challenges and the Path Forward

The report highlights the challenges faced by young immigrants who often move between districts in search of stable housing. When programs differ across district lines, these highly mobile students may not qualify for comparable services, and their new schools may not receive the necessary resources to support them effectively.

The quality of education for newcomer students will not only affect their opportunities but also the health and well-being of their communities. As Alejandra Vázquez Baur, a co-author of the report, stated, "Newcomer students are in our classrooms regardless of what our president says. They are valuable neighbors and students. They become valuable leaders in their communities."

With anti-immigrant sentiment growing, it is crucial for states to take the lead in protecting the rights and needs of these students. By developing consistent definitions, collecting comprehensive data, and allocating appropriate funding, states can ensure that all students, regardless of background, have the opportunity to succeed.

Xi Hammers Home Message of Control Over Tibet in Rare Visit

Xi Hammers Home Message of Control Over Tibet in Rare Visit

M Hasan    5:26 PM   

(My Healthty Life) -- Chinese leader Xi Jinping called for his government to tighten its ethnic-assimilation campaign during a rare visit to Tibet, throwing a spotlight on a region that’s also been a source oftension with India even as the rivals improve ties. 

Xi made his second-ever visit to Tibet as president to mark the 60th anniversary of its founding as an autonomous region of China. While he didn’t speak at a ceremony Thursday in the provincial capital Lhasa, attended by some 20,000 people and televised to the nation, the state-run Xinhua News Agency reported that Xi told local officials maintaining political stability, social order, ethnic solidarity and religious harmony are key for Tibet’s development.

“It is necessary to actively create a national model zone for ethnic unity and progress,” Xi was cited as saying by Xinhua on Wednesday. In reference to Mandarin, he urged the popularization of the “national common language and script,” adding “we must guide Tibetan Buddhism to adapt to socialist society.”

His trip represents the first time a Chinese president has attended the ceremony to mark Tibet’s founding — an occasion usually frequented by lower-level officials — signaling Xi’s desire to further integrate ethnic groups under Communist Party control.

“It is very striking that Xi himself decided to attend what is in many ways a routine event,” said Robert Barnett, a professor at SOAS University of London. “The visit seems to suggest a serious anxiety about security there.”

During Xi’s more than decade-long rule, the Chinese government has steered away from its long-held policy of championing ethnic autonomy. Instead, it’s moved toward tighter integration and centralized control of minority groups, drawing a lesson from the Soviet Union’s collapse.

Xi arrived in Lhasa on Wednesday, hours after India and China agreed to explore demarcating their disputed border that runs along Tibet’s southern edge, a key move toward resolving decades-old territorial disputes. The decision came as Chinese Foreign Minister Wang Yi wrapped up a two-day visit to India — his first in three years.

The world’s two most-populous nations have clashed repeatedly over their disputed border in the past 70 years. Ties plunged sharply in 2020 after a deadly confrontation but have recently been on the mend, with efforts gaining urgency amid US President Donald Trump’s tariff policy.

China and India have also split in the past over choosing a successor to the Tibetan Buddhist spiritual leader, who’s been hosted by India after fleeing the region in 1959, nine years after China took control.

While China’s government says it has the right to designate his successor, the Dalai Lama — who turned 90 last month — insists his office would be the sole authority on reincarnation.

The issue is a point of contention between China and India even as they try to repair ties, with Beijing last month lodging a complaint after Prime Minister Narendra Modi sent birthday wishes to the Dalai Lama. India has said it doesn’t interfere in religious matters.

Read more:

China, India Take Steps to Mark Border in Major Reset of TiesModi Hails Closer Ties With China as Trump’s Higher Tariffs LoomXi Ties His Legacy and China’s Economy to $167 Billion DamWhy a Struggle Is Brewing Over Dalai Lama Succession: QuickTake

Beijing has faced criticism for its policies in Tibet. It’s been subject to intense social, security and religious restrictions, much like its northern neighbor Xinjiang. 

Xi’s visit indicates Beijing attaches high importance to the region’s development, according to Xinhua, given the president is personally leading a central government delegation to Tibet for the first time. 

In a speech delivered at the ceremony in Tibet, Wang Huning, China’s No.4 official, called for ensuring border stability in the country’s fight against separatism. Cadres in the region should “strengthen innovative social governance, and form an iron wall for maintaining stability,” he said.

Xi previously made a trip to Tibet in 2021 — more than three decades after Jiang Zemin became the last Chinese leader to visit the region. 

It appears Xi flew directly into Lhasa, a city at an altitude of about 3,650 meters (12,000 feet), without first stopping along the way to acclimatize as he did during his last trip in 2021.

For the Chinese leader, who turned 72 in June, it was a “health flex,” Victor Shih, a professor at the University of California, San Diego, said on X.

As he met with local officials, Xi also called for progress on delivering key infrastructure projects in the region. Chief among these is the massive 1.2 trillion yuan ($167 billion) mega-dam, which is three times the size of the Three Gorges Dam.

The dam could also become a source of tension between China and India, as the river runs through the state of Arunachal Pradesh in northeast India and feeds into the Brahmaputra River, which then flows into Bangladesh. China has said it’s talked with countries downstream about the project.

During Wang’s visit, India reiterated its concern about the dam’s construction, which it said “will have implications for lower riparian states,” and called “for utmost transparency in this regard.”

Major ventures such as the Yarlung Tsangpo hydropower project and the Sichuan-Tibet railway must be advanced with “strength, order and efficiency,” Xinhua cited Xi as saying on Wednesday. 

The Chinese leader also urged Tibet to develop agriculture and clean energy, while promoting the integration of culture and tourism.

“The Chinese fear seems to be about inner Tibetan thinking — a fear that Tibetans are still disloyal in their hearts even after more than 70 years under Chinese rule,” said Barnett, who also headed Columbia University’s Modern Tibetan Studies Program until 2018 and writes extensively about the region.

“Exceptional degrees of pressure and persuasion must have been used by local officials to achieve that display of total unity,” he said. “So the signaling of Xi’s visit so far seems very mixed indeed.”

--With assistance from Colum Murphy and Sudhi Ranjan Sen.

(Updates with analyst comments starting in fifth paragraph.)

More stories like this are available on My Healthty Life

©2025 My Healthty LifeL.P.

A Year at a $25K Wellness Club: What the Elite Know About Health

A Year at a $25K Wellness Club: What the Elite Know About Health

M Hasan    5:00 PM   

A New Approach to Wellness

Health is an investment, and at Love.Life, a new wellness center co-founded by former Whole Foods Market CEO John Mackey, it’s a pricy one — between $7,500 and $25,000 per year. When I was invited to check out the facility and get a complimentary health assessment as part of a press visit, I felt like I was getting a taste of how the wealthy do wellness — all without spending a dime.

Love.Life is just one of many wellness-focused facilities popping up around the country, and it comes at a time when preventive care is a major health focus. You’ve probably seen celebrities like Kim Kardashian getting full-body MRIs and other concierge medical services. Data-driven approaches to wellness are all the rage, and places like Love.Life are answering the call.

What $25K Gets You

According to its website, Love.Life’s goal is to “inspire and empower individuals to retake control of their health and achieve transformative, lasting results through evidence-based care and personal accountability.” It boasts a “supportive community and compassionate care team that meets individuals where they are on their personal health journey.”

It’s part concierge doctor, part gym, part spa — designed to be a one-stop shop for meeting your holistic health needs. The space, located in an outdoor mall in El Segundo, Calif., is massive. In addition to its physician facilities, there’s a pickleball court and high-tech strength equipment on the gym floor. There’s also a slew of different longevity treatments for members to use, from red light therapy beds and lymphatic drainage suits to cold plunge tubs and individual infrared saunas. Not a member? There’s also a cafe that’s open to the public and serves up healthy food options. (Vegetarian alternative to bone broth, anyone?)

But forget cafes anyone can enter: I was there to cosplay as someone who could afford to drop thousands a year out of pocket on her health. After all, access to all Love.Life has to offer is expensive. While the fitness and recovery membership ($4,600 per year) offers gym and recovery treatment, it doesn’t come with medical care. The lowest-tiered level for that option — the $7,500 per year Silver membership — comes with credits for the above-mentioned longevity treatments, plus advanced lab panel testing, a DEXA bone density scan, a cardiac screening and a gut and oral microbiome test. Also included are five appointments with a physician per year, access to an accountability coach and a nutritional consultation.

The highest level — the $25,000 platinum membership — tacks on a Prenuvo full-body MRI, a 10-day wear of a glucose monitoring device, 10 practitioner appointments and something called “spiritual health programming,” which involves meeting with a spiritual intelligence coach for an hour to create a growth plan that aligns with your wellness goals. As part of my free visit, I’d have my blood drawn for a complete lab workup, do a DEXA scan and have a longevity assessment on the gym floor with a trainer.

22 Vials of Blood, a DEXA Scan and a Fitness Assessment

Love.Life believes the more you know about your health, the more equipped you are to tackle any challenges associated with it. I, too, love information — and as someone who writes about health and wellness for a living, I have more access to it than some. Earlier this year, I got a full-body MRI through SimonMED, hoping to learn more about what’s going on in my body. (I learned I should get a follow-up head MRI with contrast to follow up on some surprising findings; insurance is still pending.) I also wear an Oura ring and religiously track my steps, sleep and “readiness” via its metrics. Needless to say, I didn’t blink when Love.Life said they’d need 22 vials of my blood for the panel. I’d happily bleed for the sake of better health!

Love.Life’s holistic approach meant a half-day of assessments. First, a phlebotomist drew those 22 vials of blood from me (though lab results would take weeks). The DEXA body composition scan I did gave me more immediate results. Despite prioritizing my spin bike over weight training recently, the scan showed that I hadn’t lost a significant amount of muscle like I’d feared.

I was less thrilled by my lackluster results during the longevity assessment on the gym floor: While I hit the normal markers on almost every assessment (I wanted exceptional, obviously), I totally flubbed the farmer’s carry. Curse you, grip strength.

But the best part of the visit? After my bloodwork was done, I was handed a smoothie (to make sure I didn’t pass out) and sat down with Dr. Jaclyn Tolentino, the lead functional medicine doctor at Love.Life. For more than half an hour, Tolentino and I discussed my health concerns: What were some pressing issues I was facing physically and mentally? How was my nutrition? My sleep? Stress levels? Did I take supplements?

As a fairly healthy person, I didn’t have many issues to bring up, but I did note that I occasionally had headaches from low blood sugar and needed to keep my cholesterol in check, as I have a family history on that front. And I mentioned I was relieved to see my DEXA scan confirmed I was keeping muscle tone, given I had slacked a bit on resistance training lately.

Tolentino listened carefully and suggested how Love.Life might be able to help. Here, you don’t just have a doctor, you have a care team that’s as invested in your health as you are. My bloodwork would be sent to a range of experts who would come up with a holistic plan to address all my health needs. That blood sugar issue? Maybe I could consider trying a glucose monitor. Tolentino added that a personal trainer could help create a realistic, sustainable resistance training plan, which a nutritionist would ensure was properly fueled.

Putting All That Data to Use

When my bloodwork results came back weeks later, I did an hour-long video call with Tolentino to discuss them. Tolentino went through each significant finding and explained, in detail, what it meant. Hormonal levels that appeared elevated, she said, were a result of the birth control pill I’m on and nothing to worry about. My iron levels, however, were something that should be addressed. Tolentino recommended taking a daily supplement and checking these levels again in six months. She noted that a Love.Life nutritionist could also help make sure my diet has enough iron.

All of this is a far cry from how I experienced medicine in the past. I’ve been frustrated with doctor visits that only cover one issue at a time. I could bring up my sore throat during an appointment, but sorry, no mentioning that secondary ear issue without a follow-up visit, thanks to insurance billing issues and doctors on a time crunch. All I hear is: a second copay. Another hour off work. The sense that it might be easier and cheaper not to dive that deep into any health concerns. After all, there’s a reason I haven’t made that follow-up head MRI appointment.

But at Love.Life, I had the luxury of time, and I didn’t have to worry about insurance drama. I didn’t have to choose which medical issue was the most pressing to bring up. I felt heard by Tolentino, and encouraged to share as much as possible. The different parts of our bodies all function together. Shouldn’t they be treated as a whole?

The Catch

Yet it’s impossible to talk about Love.Life without acknowledging the so-called elephant in the room: the cost. Love.Life charges membership fees that are out of range for most Americans. Health care providers who have an hour to listen to your needs? That’s a luxury service.

It’s also worth noting that Love.Life can’t do everything, like, say, do a liver biopsy. Instead, its high cost comes with the pledge that it may (emphasis on may, of course) be able to prevent disease and allow you to live a happier, healthier existence. And while lifestyle interventions are crucial in order to protect against certain diseases — such as diabetes and heart disease — they’re certainly easier to achieve when you have the luxury of a care team at your beck and call.

That said, the information I received from Love.Life did help me make some significant lifestyle changes. I’m now taking an iron supplement, but also being far more diligent about getting iron from nutritional sources, like leafy greens, tofu and nuts. And I’m also back to taking mid-afternoon walks: Tolentino informed me that my vitamin D levels were down a bit, and said that getting some sunshine during that time of day can be a great way to boost them.

Overall, these changes are simple and low-cost — no membership fee required. Still, if I hadn’t gone to Love.Life, I may not have felt compelled to take these health markers quite so seriously. While I won’t be paying for a membership (in this economy?!), I do now feel more confident to tackle these challenges on my own.

7 Core-Boosting Resistance Band Ab Exercises

7 Core-Boosting Resistance Band Ab Exercises

M Hasan    5:00 PM   

7 Resistance Band Ab Exercises You Can Do Anywhere

Resistance bands are a versatile and effective tool for strengthening your core, even if you don’t have access to a gym. These exercises can be done in the comfort of your home or while traveling, making them ideal for anyone looking to build a stronger, more defined midsection. Whether you're a beginner or an experienced fitness enthusiast, incorporating resistance bands into your routine can help you achieve your goals.

1. Banded Bicycle Crunches

This exercise targets your entire core, including your obliques and lower abs. To perform it:

• Loop the band around both of your feet.
• Lie on your back with your hands behind your head and knees bent.
• Extend one leg while bringing the opposite elbow toward the bent knee.
• Alternate sides with control.

Recommended sets and reps: 3 sets of 12–15 reps per side.

2. Resistance Band Plank Pulls

This variation of the plank adds resistance to engage your core and upper body.

• Anchor the band in front of you, low to the ground.
• Get into a forearm plank and grab the band with one hand.
• Pull the band toward your body in the same motion as a lat pulldown before extending your arm again.
• Switch arms after each set.

Recommended sets and reps: 3 sets of 10 reps per arm.

3. Seated Russian Twists

This exercise focuses on rotational strength and core stability.

• Sit with your knees bent and feet hovering an inch off the floor.
• Anchor the band on one side, and hold the band taut between your hands.
• Twist your torso to the opposing side, keeping the band under tension.
• After completing one set, flip your body around and work the other side.

Recommended sets and reps: 3 sets of 20 reps (10 per side).

4. Banded Dead Bugs

This movement is great for improving coordination and core stability.

• Lie on your back, and loop the band around both of your feet.
• Raise your arms straight above you, in line with your shoulders. Bring your legs up and have your knees at a 90-degree angle.
• Extend one leg while the opposite arm reaches overhead.
• Return to the starting position, and switch sides.

Recommended sets and reps: 3 sets of 10 reps per side.

5. Standing Oblique Crunch

This exercise targets the obliques and improves lateral core strength.

• Anchor a band under one foot and hold the other end overhead.
• Crunch your torso sideways, engaging your obliques.
• Return slowly to the starting position before repeating.
• Switch sides after each set.

Recommended sets and reps: 3 sets of 12–15 reps per side.

6. Banded Reverse Crunches

This move helps strengthen your lower abs and improve hip mobility.

• Secure the band to an anchor at floor level.
• Lie on your back and loop the band around your feet. Make sure you are far enough from the anchor that the band is slightly taut.
• Pull your knees toward your chest, going against the resistance of the band.
• Lift your hips off the floor, then lower with control.

Recommended sets and reps: 3 sets of 15 reps.

7. Banded Woodchoppers

This exercise targets the transverse abdominis and improves rotational strength.

• Anchor the band at a point above your head and stand with your feet shoulder-width apart.
• Hold the band with both hands.
• Pull it diagonally across and down your body, rotating your torso.
• Return your arms to the starting position, then switch sides after completing the predetermined number of reps.

Recommended sets and reps: 3 sets of 10–12 reps per side.

Can You Get Abs with Only a Resistance Band?

Yes, you can develop strong abs using only a resistance band—provided you remain consistent, gradually increase intensity, and maintain a healthy lifestyle. Resistance bands are highly effective for core training and can offer similar benefits to traditional gym equipment.

Studies have shown that elastic resistance can contribute to better muscle definition and improved body composition. One study found that participants saw a decrease in fat mass and an increase in fat-free mass, which supports the idea that resistance bands can help build visible abs.

Another study noted that male athletes using resistance bands saw improvements in abdominal strength, power, and balance. This highlights the ability of bands to effectively target the core through functional movement.

However, it's important to remember that building visible abs also depends on reducing overall body fat through diet and regular cardio.

How Often Should You Train Your Abs for Results?

For visible and strong abs, aim to train your core two to four times per week. Like any other muscle group, your abdominal muscles need time to recover between sessions—especially if you’re using resistance. Focus on quality over quantity by incorporating progressive overload, such as adding resistance bands or increasing reps. Core workouts can be short, around 10 to 15 minutes, but consistency matters most.

Avoid training abs every single day, as overworking them can lead to fatigue and reduced performance. Pair your training with proper nutrition and strength and cardio workouts for the best results.

Other Tips for Achieving a Strong, Defined Core

• Focus on compound movements like squats and deadlifts, which naturally engage the core muscles during each rep.
• Maintain good posture throughout the day to keep your core activated and reduce lower back strain.
• Incorporate a mix of stability, strength, and rotational exercises to target all areas of the core, including the obliques and transverse abdominis.
• Stay consistent with your workouts and gradually increase intensity or resistance to keep making progress.
• Prioritize proper form to avoid injury and ensure you’re targeting the correct muscles.
• Combine core training with full-body strength training and cardio to reduce overall body fat.
• Get adequate sleep each night, as recovery and hormone balance play a role in muscle development.
• Stay hydrated and follow a balanced diet rich in whole foods to support energy levels and lean muscle growth.

Health Insurers Seek 20% Premium Increase in Texas under ACA

Health Insurers Seek 20% Premium Increase in Texas under ACA

M Hasan    5:00 PM   

Rising Premiums and Uncertain Future for Texas ACA Market

Health insurance companies in Texas have submitted proposals for an average 24% increase in premiums for Affordable Care Act (ACA) plans in 2026. This significant rise could destabilize the marketplace, potentially leading to more individuals opting for less or no coverage. The proposed hikes are far steeper than the 3.8% average increase seen last year, marking a major shift in the health insurance landscape.

The data from KFF indicates that this could be the largest rate hike since 2018, when premiums increased by 35%. That year, insurers considered Congress' attempts to repeal the ACA and President Donald Trump's executive order ending subsidies for low-income individuals. Since then, premium increases have remained relatively modest, with no more than a 4% rise in any given year.

Growth of the ACA Marketplace in Texas

Despite these challenges, the ACA has seen substantial growth in Texas. Nearly 4 million Texans enrolled in ACA plans for 2025, a record high in a state with the nation’s highest uninsured rate. Enrollment has tripled since 2020, largely due to expanded tax credits that helped lower monthly premiums for many users.

This expansion has had a measurable impact on health care trends in Texas. Enrollment grew from 1.3 million in 2021 to nearly 4 million in 2025. The average post-subsidy monthly premium paid by Texans dropped from $136 in 2018 to $50 in 2024. While the uninsured rate remains the highest in the country, it has decreased from 23% in 2012 to 16.3% in 2023.

The ACA marketplace in Texas now offers more options than ever. The number of insurers operating in the individual marketplace has increased from eight in 2020 to 15 today. This competition has led to more choices for consumers, with 114 counties now offering at least four insurance options. Only seven counties, all near the Oklahoma border, still have just one insurer.

Challenges Ahead: Expiring Tax Credits and Rising Costs

However, these gains may be at risk due to the expiration of key tax credits at the end of the year. Insurers have cited rising medical costs and increased use of health services as reasons for their proposed rate hikes. Blake Hutson, vice president of public affairs at the Texas Association of Health Plans, described the situation as a "perfect storm" involving increasing medical costs, the loss of tax credits, and a less healthy risk pool.

The premium tax credits, expanded through the American Rescue Plan Act and the Inflation Reduction Act, currently benefit 83% of Texans who purchase coverage through the ACA. These credits are based on income and help reduce monthly premiums. However, they will expire at the end of 2025, making those earning over $62,600 ineligible for subsidies. This change could significantly impact those earning under 150% of the federal poverty level, who currently pay little or nothing for coverage.

KFF projects that premiums for those using ACA tax credits could rise by an average of 115% or $456 per year. Insurance brokers like Michelle McLaren warn that this could lead to higher uninsured rates and a contraction of the ACA marketplace, particularly affecting rural areas, lower-income individuals, and the elderly.

Impact on Major Insurers

Several major insurers have already submitted rate requests for 2026. BlueCrossBlueShield, the largest insurer in Texas, is asking for an average 39% increase in individual plan premiums. United Healthcare is requesting a 23% average increase, while Celtic Insurance Company and Superior HealthPlan are proposing 41% and 36% increases, respectively.

These hikes are driven by factors such as rising medical costs, increased use of services, and the expiration of tax credits. For example, United Healthcare explicitly cited the loss of enhanced tax credits in its filing. The company also noted higher provider reimbursement rates and the use of expensive new technologies.

The Risk of a Shrinking Marketplace

Analysts worry that if subsidies expire, healthier individuals may drop their coverage, leaving a sicker and more expensive risk pool. This could lead to further premium increases and potentially force some insurers to exit the market, as happened in 2016 when premiums rose sharply and several insurers left Texas.

The average monthly premium for Texans with ACA coverage after subsidies is $57, while the benchmark silver plan costs around $489. Federal law requires insurers to spend at least 80% of premiums on medical costs and quality improvement efforts. If this ratio falls below 80%, rebates must be issued to enrollees.

Looking Ahead

With open enrollment approaching, time is running out to address these concerns. While Congress could extend the tax credits, the window for action is narrowing. As the ACA marketplace faces these challenges, the future of affordable health care in Texas remains uncertain.

Nurse Reveals Warning Signs of Power of Attorney Abuse

Nurse Reveals Warning Signs of Power of Attorney Abuse

M Hasan    4:15 PM   

The Importance of Power of Attorney in Retirement Planning

As a nurse, I’ve seen firsthand the critical need for power-of-attorney paperwork. Wealth does not protect you from the challenges that come with aging. Someone with just Social Security in retirement may end up in a facility at the bottom of the barrel, while someone with assets should be able to enjoy the best care available. Even if someone has millions in retirement, that won’t prevent them from being trapped in a hospital, especially if they’re single.

The issue arises when people suddenly lose their capacity for decision-making, and it can take up to a year to get a guardian in place through the court system. During this time, a person who could be enjoying a high-quality memory-care center or assisted living is stuck in a hospital room. Their health deteriorates quickly because people are not meant to be staring at the same four walls for an entire year with minimal activities.

Warning Signs and Common Scenarios

If a person is married, their spouse can help, but many older individuals have lost their spouses, leaving them without an advocate. In some cases, both spouses may become incapacitated at the same time. The stress of one spouse’s sudden decline can be the tipping point for the other.

There are several scenarios where power of attorney becomes essential. For example, I take care of people who should be able to enjoy assisted living but are stuck in the hospital because they can no longer manage their affairs safely. They now need a guardian appointed, which is a terrible situation. It’s even worse when they have the means to live in a good place but are forced into a subpar environment due to lack of proper planning.

Another concern is the potential abuse of power by those given power of attorney. Children, for instance, may act in their own interest rather than their parents’. I’ve seen cases where children neglected their parents, tried to sell their homes, and took their money. Alternatively, a child might choose the cheapest option for their parent to preserve their inheritance, rather than the best quality care.

Choosing the Right Agent

It’s crucial to choose the right agent for power of attorney. Just because someone is your child doesn’t mean they’re ethical. My stepmother handled her mother’s retirement correctly by selling her house and putting the money into the highest-quality memory-care center in our area. She spent her last two years enjoying life, socializing, and not being trapped in a poor nursing home.

As a healthcare provider, it’s heartbreaking to see people leave the hospital in dire situations. However, this is not uncommon. Too many children focus on what will be left for them instead of worrying about their parents’ well-being.

Risks and Realities of Power of Attorney

When you give someone power of attorney, you are putting your life in their hands. A durable power of attorney allows the trusted individual (the agent) to retain power even after the principal becomes incapacitated. A general power of attorney expires when the principal loses mental capacity. Guardians, on the other hand, are appointed by the courts and have immense powers.

A safety measure is setting up a dual power of attorney, appointing two or more agents. This helps prevent any single person from having too much control. However, it's easy for a child to convince their parents, in a vulnerable moment, to sign a POA document. The person holding the power is not under the same court jurisdiction as a guardianship or conservatorship, making it vulnerable to abuse.

Cases of Abuse and Legal Considerations

There is limited empirical data on elder abuse, but anecdotal information highlights the problem. The U.S. Senate Special Committee on Aging and the U.S. Government Accountability Office have pointed out the prevalence of such issues. For example, a son liquidated his mother’s 401(k) to pay for her nursing home and kept the rest of the money. Another case involved a woman stealing her sister’s Social Security number and persuading her husband to sign away his power of attorney.

In another recent case, a woman believed she had her mother’s power of attorney, but her mother’s adviser convinced her to change beneficiaries on several accounts. If the mother was incapacitated, the letter writer would need to petition the courts for guardianship or conservatorship.

How to Choose a Good Agent

Choosing the right agent is vital. If there is any doubt that a relative might self-deal, they should be excluded from your plans. Czepiga Daly Pope & Perri, a law firm with offices across Connecticut, advises clients to choose wisely when setting up a power of attorney. They emphasize that while it is a wonderful tool in the hands of a trustworthy person, it can also be dangerous in the wrong hands.

They recommend choosing someone who is trustworthy, fair-minded, understands their duties, and is committed to taking those duties seriously. Never forget that you are giving your agent access to your checking and savings accounts and other assets.

Final Thoughts

Not choosing anyone to have power of attorney or not setting up an advance healthcare directive can leave a person in a vulnerable situation for months while the state appoints a guardian. I hope others can learn from what I have witnessed. It’s important to plan ahead and make informed decisions to ensure the best possible care for yourself and your loved ones.

Eight Tompkins County restaurants pass health inspections; five face critical violations in July

Eight Tompkins County restaurants pass health inspections; five face critical violations in July

M Hasan    4:07 PM   

Overview of Health Inspections in Tompkins County

In the month of August 2025, the Tompkins County Health Department conducted a total of 18 health inspections across various food service establishments. According to the latest reports, five of these inspections found critical violations, eight had no violations at all, and another eight had unresolved issues from previous inspections that remained unfixed.

New York State is home to over 90,000 food service establishments, including schools, nursing homes, and other facilities with on-site kitchens. These inspections are crucial for ensuring public health and safety, as they help identify and address potential risks associated with food handling and preparation.

Due to the high volume of inspections, only a selection of the highest and lowest rated restaurants is highlighted here. For more detailed information, you can access current and past health inspection reports through online platforms like data.ithacajournal.com.

Restaurants with the Most Health Violations

Several eateries in Tompkins County were flagged for having multiple violations during their most recent inspections. Here are some examples:

• Dream Poke & Tea – Located at 130 East Seneca Street in Ithaca, this establishment had one non-critical violation during its inspection on August 12, 2025.
• Fusia Bento Bar – Situated at 405 College Avenue, Ithaca, it received two violations, including one critical and one non-critical, on the same date.
• Village Taqueria And Grill – Found at 151 North Street in Dryden, this restaurant had one non-critical violation on August 12, 2025.
• Pho Time & Spicy Canton Spot – Located at 208 A Dryden Road, Ithaca, this spot had one critical violation on August 13, 2025.
• Crossroads Bar & Grille – At 3120 North Triphammer Road in Lansing, it had two violations, one critical and one non-critical, also on August 13, 2025.
• Lev Kitchen – Found at 222 East State Street in Ithaca, this restaurant had four violations, including one critical and three non-critical, on August 14, 2025.
• 4-H Acres - CCE – Located at 418 Lower Creek Road in Ithaca, it had one critical violation on August 15, 2025.
• Ha Ka Cha – Situated at 311 Third Street in Ithaca, this place had three non-critical violations on August 15, 2025.

Each of these establishments must address their violations within the specified timeframes set by health inspectors.

Establishments with Flawless Health Inspections

On the flip side, several businesses in Tompkins County passed their inspections without any violations. These include:

• Tacos Cdmx – Located at 118 West Green Street in Ithaca, this restaurant had no violations on August 12, 2025.
• Dryden Elementary - Summer Feed – Found at 118 Freeville Road in Dryden, it also had no violations on the same date.
• Sopoong – Situated at 147 Dryden Road in Ithaca, this business had no violations on August 12, 2025.
• Dryden Recreation Camp Summer Feed At Cassavant – Located at 118 Freeville Road in Dryden, it passed its inspection without any issues.
• Dryden Middle School - Summer Feed – Also at 118 Freeville Road, this school had no violations on August 12, 2025.
• Cu - Becker House – Found at Stewart Avenue in Ithaca, it had no violations on August 14, 2025.
• Scoops – Located at 104 Auburn Road in Lansing, this establishment had no violations on August 14, 2025.
• Hawi Ethiopian Cuisine – Situated at 113 South Cayuga Street in Ithaca, it passed its inspection with no violations on August 15, 2025.

These businesses demonstrated excellent adherence to health codes and provided safe dining environments for customers.

Understanding Critical and Non-Critical Violations

Health inspectors classify violations into two categories: critical and non-critical. Critical violations involve factors that could lead to foodborne illness, such as improper food storage, incorrect cooking temperatures, or unsanitary practices by food workers. These must be addressed immediately during the inspection.

Non-critical violations, while not directly linked to food safety, can affect the overall operation of an establishment. They may relate to cleanliness, maintenance, or design issues. Although less urgent, these violations still require correction within a specified timeframe.

Frequency of Health Inspections

The frequency of inspections depends on the risk level of the establishment and its history of compliance. High-risk businesses, such as full-service restaurants and school kitchens, are inspected twice a year. Medium-risk places, like pizza shops or sandwich bars, are inspected once annually. Low-risk establishments, such as coffee shops, are inspected every other year.

All health inspectors in New York are trained by the state’s Department of Health to ensure consistency in evaluations across the state.

Reporting Violations

If you suspect a food establishment is violating health standards, you can report it to the Tompkins County Health Department. An inspector will then investigate the complaint. To file a report, visit the official website for health complaints in New York.

This article was written by Ozge Terzioglu and originally published on the Ithaca Journal.

IVF Journeys Go Public: Sharing Triumphs and Trials Online

IVF Journeys Go Public: Sharing Triumphs and Trials Online

M Hasan    4:00 PM   

The Journey of Sharing and Connection

After experiencing multiple pregnancy losses and several failed rounds of in vitro fertilization (IVF), Cheryl Dowling found herself in one of the most challenging periods of her life. She began sharing her journey on social media, hoping to find connection and a way to process her emotions. "Infertility was consuming every aspect of my life, yet no one around me seemed to see or understand the weight of it," she explains. Through her health platform and community, the IVF Warrior, Dowling has become a prominent figure in the infertility space. She has written a book titled Unspoken: The Unbearable Weight of Infertility and gained 127,000 Instagram followers.

When she started sharing her story, the response was overwhelming. "I quickly saw how many others were struggling, often feeling the same complicated mix of emotions," she says. Despite the global impact of infertility—where one in six people are affected, 10% to 20% of pregnancies end in miscarriage, and nearly 100,000 babies are born via IVF in the U.S. annually—there is still stigma attached to fertility treatments and infertility. This stigma, along with the silence that surrounds it, may be why many couples, especially women, are turning to social media and podcasting to find community, share their stories, and inspire others.

Why People Share Their Stories

For many, the decision to share their struggles with infertility stems from a deep need for connection and understanding. Demi Schweers, who documented her and her husband's journey through IVF, recalls starting the process organically. "I was in the thick of it, feeling alone, overwhelmed, and confused, and I realized if I’m feeling this way, there have to be others who are too," she says. The Schweerses now have over 2 million followers on TikTok, where they engage in frank conversations about the challenges of becoming parents.

Abbe Feder and her husband started the award-winning IVF podcast Maculate Conception. They didn’t initially plan to go public but found themselves documenting their experience as a way to cope with the emotional toll. "We had no intention of becoming voices in the infertility community, but as we kept documenting our experience, it became clear that others were craving exactly that: honesty, validation, and connection."

Actress Laura Orrico began sharing her journey a decade ago after her husband was diagnosed with brain cancer. He passed away in 2015, and she is now in her second trimester at 48 years old, thanks to IVF using her late husband’s sperm. Her choice to share this stage of her life came from a desire to connect with others facing similar challenges. "If I can help other women make this difficult decision, or inspire them to go through it alone, or at an older age, or after getting widowed, then it's worth it," she says.

The Challenges of Sharing

Sharing these personal experiences online comes with its own set of anxieties and pressures. Dowling admits she felt the pressure to constantly show up, even on days when she was struggling. "I thought I had to be strong for everyone else, even when I was breaking inside," she says. Over time, she learned to balance showing up with protecting her boundaries.

Orrico also worried about sharing more than she was comfortable with. "Getting through the first several weeks of appointments, I was nervous to post anything until I got to my next marker," she says. Parfet, who has shared her struggles with endometriosis and infertility, notes that finding the right care team helped her navigate the emotional challenges. "Our stories don’t need to be sanitized or made palatable to be worth sharing," she adds.

The Importance of Transparency

Sharing candid stories often means revealing aspects of the journey that were never expected. Feder recalls one of the hardest things they shared publicly: their experience with termination for medical reasons (TFMR), which is a clinical term for abortion. After years of failed IVF procedures, they became pregnant with three embryos. Due to serious health risks, they had to make the painful decision to reduce to two. "It was an abortion. And it was heartbreaking," she says.

The decision to share that part of their story was difficult, but it felt important to be transparent. "People need to understand that abortion is part of fertility care. That it’s not black-and-white. That it’s health care," Feder recalls her husband saying. "And he was right."

The Emotional Impact of Fertility Journeys

For many creators, IVF eventually leads to having a child, but some worry about sending the message that overcoming infertility is inevitable. Parfet, now a mother after years of trying, questions whether her voice is still relevant. "Now that I have a child, I sometimes wonder if my voice is still one people want or need to hear. I question whether my experience feels too far removed from the uncertainty so many are still living inside."

Schweers, now a mom of two, also worries about the impact of sharing moments of joy. "When I got pregnant or shared a moment of joy, I worried it might hurt someone who was still waiting for their turn. I never want anyone to feel like I’ve forgotten what it’s like to be in that place of waiting and longing."

A Cautionary Note

Dr. Iris Insogna of Columbia University Fertility Center notes that many of her patients mention IVF influencers and the positive impact they’ve had in reducing the stigma of fertility treatment. However, she cautions patients to interpret what they learn online carefully. "Not every journey is the same, and each individual will have a different path. Ultimately, decisions about medical care should be made between the patient and the provider, not based on information from social media."

Feder also reminds her followers that she is not a medical professional. "So many people are desperate for answers, they might follow influencers who aren’t medical experts and end up getting harmful or misleading advice," she says.

The Future of IVF Conversations

While the conversations around IVF continue to evolve, the costs associated with the procedures remain prohibitive for many. IVF is not universally covered by insurance, and in many cases, it remains highly politicized. Additionally, fertility care often overlooks the emotional toll of the treatments. "Clinics and media often focus on the physical treatments and outcomes, while the mental and emotional impact is still overlooked," says Dowling. "Many people, especially women, still feel blamed or judged for needing medical help to build their families."

Creating a platform for emotional care is at the heart of what many of these influencers do. "Mostly, it’s about making people feel less invisible," Parfet says about sharing her experience with both IVF and endometriosis.

As more people choose to share their journeys, the conversation around infertility continues to grow. For many, it’s about finding connection, reducing stigma, and helping others feel less alone. "Will this help someone feel less alone?" Schweers asks. "If the answer is yes, I try my best to be brave and share it."

Gone, But Not Forgotten: Brain's Body Map Remains After Amputation

Gone, But Not Forgotten: Brain's Body Map Remains After Amputation

M Hasan    4:00 PM   

New Research Challenges Long-Held Beliefs About Brain Plasticity

A groundbreaking study has revealed that the brain maintains a stable "map" of the body even after a limb is amputated, challenging long-standing assumptions about how the brain adapts following such an event. The research, conducted by scientists from the UK and US, suggests that these maps remain largely unchanged, which could have significant implications for treating phantom limb pain and advancing brain-computer interface technologies.

The somatosensory cortex, a region of the brain responsible for processing sensory information like touch, temperature, and pain, contains detailed maps of the body. These maps are typically thought to reorganize after an amputation, with neighboring areas taking over the functions previously associated with the missing limb. However, this new study provides evidence that contradicts this idea.

A Unique Approach to Studying Brain Maps

For the first time, researchers followed three individuals who were scheduled to undergo hand amputation. They used functional magnetic resonance imaging (fMRI) to create detailed maps of the participants’ hand and face regions both before and after the surgery. This approach allowed them to compare brain activity patterns in the same individuals before and after the loss of a limb, something that had not been done in previous studies.

Before the amputation, all participants were able to move their fingers and purse their lips. During the scans, they performed these actions while lying in the fMRI machine. The results showed that the brain regions corresponding to the hand and lips remained closely positioned, as expected.

After the amputation, the participants repeated the tasks, imagining moving their fingers and pursing their lips. Researchers found that the brain regions activated during these tasks were almost identical to those observed before the surgery, even though the hand was no longer present.

Implications for Phantom Limb Pain

Phantom limb pain is a common issue among amputees, where they feel sensations or pain in the missing limb. The study’s findings suggest that the brain does not actually "forget" the limb, but rather continues to process signals as if it were still there. This could explain why many amputees experience persistent sensations, even years after the amputation.

The research also challenges current treatments for phantom limb pain, which often focus on restoring the limb's representation in the brain. However, the study indicates that these approaches may be addressing the wrong problem. Instead, the researchers propose that the issue lies in the nerves remaining disconnected from their original sensory targets, leading to abnormal signals being sent to the brain.

Potential for Advancements in Prosthetics

The stability of the brain’s body maps has exciting implications for the development of advanced prosthetics and brain-computer interfaces. If the brain continues to maintain its original map of the body, it becomes more feasible to control robotic limbs using neural signals. This could lead to more intuitive and responsive prosthetics that better mimic natural movement.

Dr. Hunter Schone, one of the study’s authors, emphasized that the brain’s consistency allows for more accurate and effective use of these technologies. He noted that future research could focus on refining the details of these maps, such as distinguishing between different parts of the hand and restoring complex sensations like texture and temperature.

Revisiting Previous Assumptions

Previous studies had suggested that the brain undergoes significant reorganization after amputation, but this research shows that such changes may not be as dramatic as previously believed. The team explained that earlier interpretations might have been influenced by a "winner takes all" approach, where only the most active brain regions were considered. However, the new findings indicate that the brain’s maps are more flexible and less rigid than previously thought.

By comparing their case studies with 26 individuals who had undergone upper limb amputations years ago, the researchers found similar patterns of brain activity, reinforcing the idea that these maps remain stable over time.

Future Directions

The study opens up new possibilities for surgical techniques that could reduce phantom limb pain by ensuring that nerves have a proper "home" to attach to after amputation. One participant who received a specialized nerve grafting procedure no longer experiences pain, highlighting the potential benefits of such approaches.

As research continues, the findings offer a clearer understanding of how the brain processes body-related information and provide a foundation for developing more effective treatments and technologies for amputees. The next steps involve exploring how to access finer details of the brain’s maps and restore richer sensory experiences through advanced prosthetics.

Six Healthy Foods That Taste Better Frozen, Including Spinach

Six Healthy Foods That Taste Better Frozen, Including Spinach

M Hasan    4:00 PM   

The Benefits of Frozen Produce for a Healthier Diet

Fruit and vegetables have long been recognized as essential components of a healthy diet. Whether it's the well-known "five-a-day" guideline or the growing trend of eating 30 different plants each week, fresh produce is widely seen as a cornerstone of good nutrition. However, in recent years, factors such as climate extremes, supply chain disruptions, and global market trends have made fresh fruits and vegetables less accessible. This has led to situations where produce is either too expensive, already spoiled, or simply unavailable on supermarket shelves.

In particular, certain vegetables like broccoli and cauliflower are now facing shortages in the spring due to an unusually mild autumn and winter, which caused crops to mature earlier than expected. This situation poses a challenge for maintaining a balanced diet, especially considering that only one-third of adults in the UK met the five-a-day requirement according to a 2024 report by the Office for National Statistics.

The Solution: Frozen Fruits and Vegetables

Despite these challenges, there’s a simple and effective solution that can be found just a few aisles away from the fresh produce section — frozen fruits and vegetables. These options not only offer convenience but also provide significant health benefits. Once harvested, fresh produce begins to lose its nutrients during transport and storage. In the UK, where over 47% of vegetables and 84% of fruits are imported, this nutrient loss is difficult to avoid.

Registered dietitian Nichola Ludlam-Raine explains that frozen produce is often picked at peak ripeness and frozen immediately, preserving more of its vitamins and antioxidants. “Fresh produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” she says. A 2015 study found that while the overall vitamin content between fresh and frozen produce is usually similar, some nutrients, particularly vitamin C, were higher in frozen items.

Six Foods That Are Better When Frozen

Here are six foods that are actually better for you when frozen:

Berries

Berries like blueberries, raspberries, and strawberries are rich in nutrients and fiber. Studies have shown that they have high antioxidant activity, which helps fight free radicals and reduce DNA damage. However, their seasonality makes them expensive when fresh. Frozen berries retain more of their vitamin C and polyphenols because they are frozen shortly after being picked. While defrosted berries may soften, they are still great in porridge, yogurt, and baking. Strawberries, on the other hand, tend to collapse when thawed, making them better suited for smoothies, compotes, and baking.

Spinach

Spinach is an excellent source of non-haem iron, folate, and various vitamins. However, its high water content means it can wilt quickly and spoil. Freezing spinach not only prevents this issue but also increases its nutritional value. Frozen spinach preserves more folate and provides a concentrated source of nutrients like iron and vitamin K. It’s ideal for use in curries, stews, and other cooked dishes.

Peas

Peas are one of the best examples of the benefits of frozen produce. Fresh peas can lose their sweetness and nutrients rapidly, while frozen peas maintain their vitamin C and B vitamins. They also retain their texture well after freezing, making them a versatile option for meals.

Sweetcorn

Sweetcorn freezes exceptionally well, retaining both its nutrients and texture. Freezing helps lock in antioxidants like lutein and zeaxanthin, which are important for eye health. These carotenoids act as filters for harmful blue light and help protect against age-related eye diseases.

Broccoli

Broccoli is a rich source of vitamin C and riboflavin (vitamin B2), which supports the nervous system and aids in energy production. Frozen broccoli often retains more vitamin C than fresh broccoli stored for several days. Additionally, studies have shown that frozen broccoli contains more riboflavin than its fresh counterpart. It should be cooked directly from frozen for best results.

Mango or Avocado

Tropical fruits like mangoes and avocados are often subject to seasonal fluctuations and transport issues. Flash-frozen tropical fruits are typically more nutritious than imported fresh ones, which are often picked underripe and lose nutrients during ripening. Riper fruits are easier to digest, allowing for better absorption of nutrients. Both mangoes and avocados are rich in vitamins C, A, and E, which protect cells from damage. Avocados, in particular, are best used in guacamole, dressings, and smoothies after thawing. Tropical fruits like mango, pineapple, and papaya are softer after thawing, making them ideal for smoothies, compotes, and sauces.

Eye Exams: What's Tested, What's Used, and What to Expect

Eye Exams: What's Tested, What's Used, and What to Expect

M Hasan    3:29 PM   

Understanding the Eye Exam Process

An eye exam is a crucial part of maintaining overall health and ensuring clear vision. Whether you experience dry, itchy eyes, blurred vision, or cataracts, or if you have perfect 20/20 vision, regular eye exams are essential for protecting your sight and detecting potential issues early. With increased screen time and lifestyle factors impacting eye health, it’s more important than ever to stay proactive about your eye care.

What Happens During an Eye Exam?

A comprehensive eye exam involves a series of tests designed to evaluate both the health and function of your eyes. These exams can last anywhere from 30 minutes to several hours, depending on the complexity of the tests and the specific needs of the patient. The cost of an eye exam varies, typically ranging from $10 to $40 for those with insurance and $50 to $250 for those without.

There are different types of eye exams, each serving a unique purpose:

• Comprehensive Eye Exam: A thorough evaluation of eye health and vision.
• Follow-Up Eye Exam: Conducted to monitor changes in eye health or vision after previous treatment or diagnosis.
• Vision Screening: Often performed at the DMV or school to test visual acuity and ensure safe driving or academic performance.

Key Tests Performed During an Eye Exam

During an eye exam, various tests are conducted to detect vision problems and underlying medical conditions such as heart disease and diabetes. According to Dr. Jennifer Wademan, an optometrist, the process includes three main components: pre-test screening, vision testing, and an eye health assessment.

The pre-test screening gathers information about your eyes, including any difficulties you may have with seeing your phone or driving at night. It also considers your general health, which can provide insights into conditions that may affect your eye health.

Diagnostic tests include measuring visual acuity, checking peripheral vision, and testing eye pressure, which helps screen for glaucoma. For individuals aged 60 and older, annual exams are recommended due to a higher risk of developing glaucoma.

Machines Used in Eye Exams

Eye doctors use specialized equipment to conduct these tests. Some of the common tools include:

• Phoropter: Determines the appropriate prescription for corrective lenses.
• Keratometer: Measures the curvature of the cornea.
• Ophthalmoscope: Allows the doctor to examine the inside of the eye, including the retina and optic nerve.
• Autorefractor: Measures refractive error and determines the prescription needed for eyeglasses or contact lenses.
• Tonometer: Measures intraocular pressure to screen for glaucoma.
• Visual Acuity Charts: Tests the clarity of vision at different distances.
• Slit Lamp Biomicroscope: Provides a detailed view of the front of the eye and its structures.
• Retinal Camera: Captures images of the retina for detailed examination.

How Often Should You Get an Eye Exam?

The frequency of eye exams depends on age. Adults under 64 generally require exams every two to three years, while those over 65 should consider annual visits to detect age-related conditions early. However, yearly exams for all adults can be beneficial. Even if someone has "good" vision, they should still undergo regular exams to monitor for changes in eye health.

Eye exams can also detect serious, "silent" problems such as dry eye, glaucoma, cataracts, and macular degeneration. These conditions may not present obvious symptoms but can require additional visits for monitoring and treatment.

What Is Evaluated During an Eye Exam?

During an eye exam, the following factors are evaluated:

• Medical History: Includes vision, health, family medical history, medications, and use of corrective lenses.
• Visual Acuity: How well you see at different distances.
• Prescription: Best eyeglass or contact lens prescription.
• Pupil Response: How your pupils react to light.
• Peripheral Vision: Side vision.
• Eye Movement: Eye alignment and muscle function.
• Eye Pressure: Intraocular pressure.
• Front of Eye: Condition of cornea, iris, lens, and eyelids.
• Retina and Optic Nerve: Signs of disease-related damage.

After an Eye Exam

After the exam, the doctor will review the results with you and discuss any prescriptions or treatment recommendations. Follow-up appointments may be necessary to monitor conditions, adjust prescriptions, or address newly detected issues. If eye dilation was performed, your pupils may remain enlarged for a few hours, causing sensitivity to light and blurry vision up close. It is advisable to wear sunglasses and avoid driving if you've had dilation.

Understanding Eye Care Professionals

It's important to understand the differences between various eye care professionals:

• Ophthalmologists: Medical doctors specializing in complex eye treatments, including surgeries for conditions like glaucoma and cataracts.
• Optometrists: Focus on comprehensive vision and primary eye health care, including prescribing corrective eyewear and managing eye conditions.
• Opticians: Help patients with glasses and contact lenses, including fitting, adjusting, and repairing frames.

Finding the Right Eye Doctor

To find the right eye care professional, consider asking family or friends for recommendations, requesting a referral from your primary care physician, using online directories, or contacting local hospitals. If you have vision insurance, check with your provider for a list of in-network doctors. It's also possible to find affordable eye exams without insurance or to get glasses without an exam.

Jim Walmsley's Running Journey Begins After Military Discharge

Jim Walmsley's Running Journey Begins After Military Discharge

M Hasan    3:25 PM   

A Journey of Resilience and Running

Jim Walmsley is a man who thrives on movement. He admits he hates sitting still and finds downtime challenging. This restlessness has shaped his career as an endurance athlete, where he runs up to 140 miles a week—mostly on trails and hills. For Walmsley, running isn’t just a sport; it’s a way to channel his energy and find purpose.

Currently, he’s recovering from a lingering knee injury that had him worried about his upcoming races. However, the setback is now behind him, and he’s gradually increasing his training mileage in preparation for the World Mountain and Trail Running Championships in Spain and the Pyrenees in late September. This return to training has not only improved his physical fitness but also boosted his mood.

“I get to do longer runs that take me to fun places,” says Walmsley. “I’m back to a happy part of my relationship with running and being able to do enough that’s quite satisfying.”

For Walmsley, ultrarunning has always been more than a career or a hobby. It has been a refuge during some of the darkest times in his life. After graduating from the Air Force Academy, he was stationed at Malmstrom Air Force base in Great Falls, Montana, working 24-hour shifts as a nuclear missileer. The job was isolating and didn’t allow much time for running, which he had previously done in high school track and cross-country.

Despite the challenges, Walmsley found solace in running whenever he could. However, his time in the military was short-lived due to a proficiency test cheating scandal and an earlier DUI charge, which led to his discharge. Following this, his mental health declined, and he struggled with depression and suicidal thoughts.

“It was a tough time,” he recalls. “I haven’t looked back on it too much. Sometimes it’s still a triggering time, and I like being more in the present.”

After seeking professional help and taking a job at a bike shop in Flagstaff, Arizona, Walmsley rediscovered his passion for running. Creating a routine around his training gave him stability and a sense of purpose. He began to see progress and found joy in the process.

“Running became a bright point in my life,” he explains. “It made me happy, and I liked talking about it. The positive feedback from running helped me come out of a difficult period.”

Ultrarunning, defined as any distance longer than a marathon, is often seen as a different pursuit altogether. Races are held in harsh conditions and can last many hours or even days, pushing participants to their physical and mental limits. For Walmsley, the sport has become a way to challenge himself and embrace the beauty and brutality of long-distance running.

His background in track, road, and cross-country running is unique within the ultrarunning community. In 2020, he competed in the US Olympic marathon trials, placing 22nd. However, it’s over the trails and longer distances that Walmsley has truly excelled. He once held the world’s best 50-mile time and is a four-time champion at Western States, an iconic 100-mile ultramarathon.

Walmsley’s journey hasn’t been without setbacks. His debut at Western States in 2016 saw him take a wrong turn and finish 20th. But since then, he has grown into a seasoned trail runner, becoming the first and only American man to win the Ultra-Trail du Mont-Blanc (UTMB), one of the most prestigious and challenging races in the world.

“Getting brought up in American running culture has set me up to have a bunch of fallacies and fail in a lot of different ways in ultrarunning,” Walmsley says. “I’ve learned that walking up steep inclines is often faster and more efficient than running. I’ve also learned the importance of fueling properly and staying patient, even when my instinct is to push harder.”

For Walmsley, ultrarunning is a deeply personal experience. He values the moments of doubt and questioning that every runner faces, as they often lead to motivation and perseverance.

“I think 24 hours is a really long, beautiful length of a race because you’re racing one day, one rotation of the Earth,” he explains. “It brings you to the present, focusing on going forward. That simplicity is a special feeling we can have as humans.”

Walmsley will compete in the OCC at UTMB week on August 27, one of several races staged alongside the full-distance event. However, a recent knee injury has forced him to skip the main event at his doorstep. Now a resident of Chamonix, he’s frustrated but focused on future-proofing his knee from further injury.

“I would rather find myself healthy and competing for UTMB again,” he says. “But this year, I’m more afraid of regressing, and I hope to move past this injury.”

Patience has been a key lesson in his ultrarunning career, and it’s now essential for preserving his future health. Despite the challenges, Walmsley has no plans to stop running. He hopes to remain a lifelong runner, finding mental and physical benefits in the act of moving forward.

“I think I’ve learned that about myself—that it helps me a lot mentally to keep moving.”

Scent Nirvana in the Catskills: How Heavenly I Smell

Scent Nirvana in the Catskills: How Heavenly I Smell

M Hasan    2:00 PM   

The Power of Scent and Its Healing Influence

Fragrance has an almost magical ability to transport us. It is one of the most powerful senses that humans possess, capable of reviving long-forgotten memories or conjuring vivid images of sun-drenched beaches, overgrown gardens, or glamorous nights at historic jazz bars. There's even a perfume for every experience, from serene mountain retreats to lively dance floors. But beyond just evoking nostalgia, fragrances can have real healing benefits. This is something that Courtney Somer, founder of Lake and Skye, understands deeply after experiencing health challenges that led her to explore the holistic power of scent.

For me, the journey began with a simple escape from the chaos of Manhattan. A trip to the Catskill Mountains in New York provided a much-needed respite, where I discovered transformative scents that felt like a breath of fresh mountain air. As I continued wearing these fragrances in the city, I noticed that others were just as captivated by them. Whether on the train, at work, or in a coffee shop, people kept asking, "What perfume are you wearing?" It was clear that these scents had a magnetic quality that drew attention and admiration.

Escapist Scents That Captivate

11 11 Azure Eau de Parfum

Key notes: Water accord, hyacinth, oakmoss
This aquatic fragrance offers a refreshing escape, blending the crispness of clean linens, the beauty of summertime hydrangeas, and the serenity of lush mountainscapes. As a marine iteration of Lake and Skye’s signature fragrance, 11 11 Azure is designed to evoke a sense of freedom, renewal, and possibility. Its initial spritz delivers a burst of fresh greens and rare florals, transitioning into a woody-sweet aroma that feels both sophisticated and grounding.

Somer describes it as an addictive, magnetic skin scent that attracts compliments. It’s more than just a fragrance—it’s a wearable good-luck charm meant to inspire confidence and strength. The essence of this scent is a portal between worlds, transporting you from your small NYC apartment to a place of peace and serenity with just one spritz.

333 Sheer Fig + Salt Hair & Body Mist

Key notes: Grapefruit blossom, salted fig, sandalwood
This hair-and-body mist offers a lighter alternative to the eau de parfum, making it ideal for daily use. Inspired by the tranquil wooden cabin I stayed in during my retreat, it blends the earthy notes of sandalwood with the freshness of grapefruit blossom and the salty undertones of fig. The formula also includes nourishing ingredients like glycerin, which softens skin and hair with each mist.

Somer emphasizes that using body mists is not just about fragrance—it’s a self-care ritual. The act of misting oneself can be a moment of intention-setting, helping to ground and uplift the wearer. The numerology behind the fragrance, with its “333” theme, adds another layer of meaning, reinforcing the idea of being exactly where you're meant to be.

11 11 Lychee Eau de Parfum

Key notes: Lychee, peony, Hinoki wood
For those who enjoy a more vibrant and playful vibe, 11 11 Lychee offers a sweet and warm blend of lychee, peony, and Hinoki wood. This fragrance is all about joy and connection, creating a radiant energy that draws people in. It’s perfect for moments when you want to feel optimistic and effortlessly flirtatious.

Somer describes it as a celebration of life, capturing the essence of a setting sun and the glow of a disco ball. With its unique combination of sticky-sweet and earthy notes, this fragrance is sure to make a lasting impression.

Other Recommended Scents

• Maison Margiela Replica Sailing Day Eau de Toilette – Key notes: Aquatic accord, red seaweed essence, coriander
• SKYLAR Salt Air Eau de Parfum – Key notes: Sea salt, driftwood, seaweed
• Glossier Body Spritz – Key notes: Fig leaf, clary sage, sandalwood
• NOYZ Salty Hair + Body Fragrance Mist – A refreshing option for those who love the oceanic vibe
• The 7 Virtues Candied Lychee Eau de Parfum – Key notes: Lychee, vanilla, peony
• Ellis Brooklyn Lychee Milkshake Hair and Body Fragrance Mist – Key notes: Lychee milkshake, sparkling cassis, sugar cane

These scents offer more than just a pleasant aroma—they provide a sense of well-being and connection. As research from Harvard Medicine highlights, scent has the power to trigger emotional responses and influence physical health. By choosing the right fragrance, we can enhance our mood, boost confidence, and create a deeper sense of harmony with ourselves and the world around us.