Tag: hydrated

10 Proven Ways to Learn Faster

Neuroscience has taught us a lot about how our brains process and hold on to information. Learning new things is a huge part of life — we should always be striving to learn and grow. But it takes time, and time is precious. So how can you make the most of your time by speeding up the learning process?

Thanks to neuroscience, we now have a better understanding of how we learn and the most effective ways our brains process and hold on to information. If you want to get a jump start on expanding your knowledge, here are 10 proven ways you can start learning faster today.

1. Take notes with pen and paper.

Though it might seem that typing your notes on a laptop during a conference or lecture will be more thorough, thus helping you learn faster, it doesn’t work that way. To speed up your learning, skip the laptop and take notes the old-fashioned way, with pen and paper. Research has shown that those who type in their lecture notes process and retain the information at a lower level. Those who take notes by hand actually learn more.

While taking notes by hand is slower and more cumbersome than typing, the act of writing out the information fosters comprehension and retention. Reframing the information in your own words helps you retain the information longer, meaning you’ll have better recall and will perform better on tests.

2. Have effective note-taking skills.

The better your notes are, the faster you’ll learn. Knowing how to take thorough and accurate notes will help you remember concepts, gain a deeper understanding of the topic and develop meaningful learning skills. So, before you learn a new topic, make sure you learn different strategies for note taking, such as the Cornell Method, which helps you organize class notes into easily digestible summaries.

Whatever method you use, some basic tips for note taking include:

  • Listen and take notes in your own words.
  • Leave spaces and lines between main ideas so you can revisit them later and add information.
  • Develop a consistent system of abbreviations and symbols to save time.
  • Write in phrases, not complete sentences.
  • Learn to pull out important information and ignore trivial information.

3. Distributed practice.

This method involves distributing multiple practices (or study sessions) on a topic over a period of time. Using short, spaced-out study sessions will encourage meaningful learning, as opposed to long “cram sessions,” which promote rote learning. The first step is to take thorough notes while the topic is being discussed. Afterward, take a few minutes to look over your notes, making any additions or changes to add detail and ensure accuracy.

Do this quickly, once or twice following each class or period of instruction. Over time, you can begin to spread the sessions out, starting with once per day and eventually moving to three times a week. Spacing out practice over a longer period of time is highly effective, because it’s easier to do small study sessions and you’ll stay motivated to keep learning.

4. Study, sleep, more study.

You have a big project or a major presentation tomorrow and you’re not prepared. If you’re like many of us, you stay up too late trying to cram beforehand. Surely your hard work will be rewarded, even if you’re exhausted the next day… right? However, that’s not the most efficient way for our brains to process information.

Research shows a strong connection between sleep and learning. It seems that getting some shut-eye is an important element in bolstering how our brains remember something. Deep sleep (non-rapid-eye-movement sleep) can strengthen memories if the sleep occurs within 12 hours of learning the new information. And students who both study and get plenty of sleep not only perform better academically; they’re also happier.

5. Modify your practice.

If you’re learning a skill, don’t do the same thing over and over. Making slight changes during repeated practice sessions will help you master a skill faster than doing it the same way every time. In one study of people who learned a computer-based motor skill, those who learned a skill and then had a modified practice session where they practiced the skill in a slightly different way performed better than those who repeated the original task over and over.

This only works if the modifications are small — making big changes in how the skill is performed won’t help. So, for instance, if you’re practicing a new golf swing or perfecting your tennis game, try adjusting the size or weight of your club or racket.

6. Try a mnemonic device.

One of the best ways to memorize a large amount of information quickly is to use a mnemonic device: a pattern of letters, sounds or other associations that assist in learning something. One of the most popular mnemonic devices is one we learned in kindergarten — the alphabet song. This song helps children remember their “ABCs,” and it remains deeply ingrained in our memory as adults. Another is “i before e except after c” to help us remember a grammar rule.

Mnemonics help you simplify, summarize and compress information to make it easier to learn. It can be really handy for students in medical school or law school, or people studying a new language. So, if you need to memorize and store large amounts of new information, try a mnemonic and you’ll find you remember the information long past your test.

7. Use brain breaks to restore focus.

Information overload is a real thing. In order to learn something new, our brains must send signals to our sensory receptors to save the new information, but stress and overload will prevent your brain from effectively processing and storing information.

When we are confused, anxious or feeling overwhelmed, our brains effectively shut down. You can see this happen when students listening to long, detailed lectures “zone out” and stop paying attention to what’s being said.

They simply aren’t able to effectively conduct that information into their memory banks, so learning shuts down. The best way to combat this is by taking a “brain break,” or simply shifting your activity to focus on something new. Even a five-minute break can relieve brain fatigue and help you refocus.

8. Stay hydrated.

We know we should drink water because it’s good for us — it’s good for our skin and our immune system, and it keeps our body functioning optimally. But staying hydrated is also key to our cognitive abilities. Drinking water can actually make us smarter. According to one study, students who took water with them to an examination room performed better than those who didn’t.

Dehydration, on the other hand, can seriously affect our mental function. When you fail to drink water, your brain has to work harder than usual.

9. Learn information in multiple ways.

When you use multiple ways to learn something, you’ll use more regions of the brain to store information about that subject. This makes that information more interconnected and embedded in your brain. It basically creates a redundancy of knowledge within your mind, helping you truly learn the information and not just memorize it.

You can do this by using different media to stimulate different parts of the brain, such as reading notes, reading the textbook, watching a video and listening to a podcast or audio file on the topic. The more resources you use, the faster you’ll learn.

10. Connect what you learn with something you know.

The more you can relate new concepts to ideas that you already understand, the faster the you’ll learn the new information. According to the book Make It Stick, many common study habits are counterproductive. They may create an illusion of mastery, but the information quickly fades from our minds.

Memory plays a central role in our ability to carry out complex cognitive tasks, such as applying knowledge to problems we haven’t encountered before and drawing inferences from facts already known. By finding ways to fit new information in with preexisting knowledge, you’ll find additional layers of meaning in the new material. This will help you fundamentally understand it better, and you’ll be able to recall it more accurately.

Elon Musk, founder of Tesla and SpaceX, uses this method. He said he views knowledge as a “semantic tree.” When learning new things, his advice is to “make sure you understand the principles, i.e., the trunk and big branches, before you get into the leaves/details or there is nothing for them to hang on to.” When you connect the new to the old, you give yourself mental “hooks” on which to hang the new knowledge.

By:

 Source: 10 Proven Ways to Learn Faster

Critics by The Learning Center

Simply reading and re-reading texts or notes is not actively engaging in the material. It is simply re-reading your notes. Only ‘doing’ the readings for class is not studying. It is simply doing the reading for class. Re-reading leads to quick forgetting.

Think of reading as an important part of pre-studying, but learning information requires actively engaging in the material (Edwards, 2014). Active engagement is the process of constructing meaning from text that involves making connections to lectures, forming examples, and regulating your own learning (Davis, 2007).

Active studying does not mean highlighting or underlining text, re-reading, or rote memorization. Though these activities may help to keep you engaged in the task, they are not considered active studying techniques and are weakly related to improved learning (Mackenzie, 1994).

Ideas for active studying include:

  • Create a study guide by topic. Formulate questions and problems and write complete answers. Create your own quiz.
  • Become a teacher. Say the information aloud in your own words as if you are the instructor and teaching the concepts to a class.
  • Derive examples that relate to your own experiences.
  • Create concept maps or diagrams that explain the material.
  • Develop symbols that represent concepts.
  • For non-technical classes (e.g., English, History, Psychology), figure out the big ideas so you can explain, contrast, and re-evaluate them.
  • For technical classes, work the problems and explain the steps and why they work.
  • Study in terms of question, evidence, and conclusion: What is the question posed by the instructor/author? What is the evidence that they present? What is the conclusion?

Organization and planning will help you to actively study for your courses. When studying for a test, organize your materials first and then begin your active reviewing by topic (Newport, 2007). Often professors provide subtopics on the syllabi. Use them as a guide to help organize your materials. For example, gather all of the materials for one topic (e.g., PowerPoint notes, text book notes, articles, homework, etc.) and put them together in a pile. Label each pile with the topic and study by topics.

The Study Cycle, developed by Frank Christ, breaks down the different parts of studying: previewing, attending class, reviewing, studying, and checking your understanding. One of the most impactful learning strategies is “distributed practice”—spacing out your studying over several short periods of time over several days and weeks (Newport, 2007).

The most effective practice is to work a short time on each class every day.Not all studying is equal. You will accomplish more if you study intensively. Intensive study sessions are short and will allow you to get work done with minimal wasted effort. Shorter, intensive study times are more effective than drawn out studying.

Know where you study best. The silence of a library may not be the best place for you. It’s important to consider what noise environment works best for you. You might find that you concentrate better with some background noise.Working and re-working problems is important for technical courses (e.g., math, economics). Be able to explain the steps of the problems and why they work.

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How To Stay Cool Without Air Conditioning: Middle East Tips To Beat The Summer Heat

Europe is sweltering under a heatwave and many are casting around for any way to stay cool in countries not used to the kinds of temperatures more common in the Middle East than England. Here The National’s correspondents from Beirut to Baghdad offer tips on how to stay cool when there’s no air conditioning ― given they’re used to keeping their cool despite power cuts, fuel shortages and crumbling infrastructure.

Take a cold shower to get your body temperature down, strip down to the bare essentials and lie on your back on a tiled floor close to a window that’s facing away from the sun. Because it’s often hotter indoors than it is outdoors (without air conditioning, of course), go out to a public park. In Cairo, the hotter it gets the more on edge people are ― tempers fray quickly and heated arguments are common, but it’s too hot for things to get physical very often.

Poor and middle-class Cairenes flock to Nile-side boulevards to get a breeze in the evening. The pavements of most of Cairo’s many Nile bridges are filled with evening strollers and hawkers selling them soft drinks or, strangely, hot black sweet tea.

The parks, few and far between in the city of 20 million people, are thronged by families who take a long picnic in the evenings. Those with deep pockets escape to the upmarket North Coast where temperatures are typically lower than in Cairo, swimming pools are in abundance in their gated communities and the golden sands and pristine blue waters of the Mediterranean are welcoming.

When stuck in sprawling Cairo in the summer, I go to my city centre country club and sit under a mature tree that offers deep shade, where I can sip an iced coffee or fresh juice. While most European homes do not have the tiled floors or open courtyards that keep many Tunisian homes cool in the summer, there’s one thing we do have in common, greenery. Throughout the Arab world, the country is known as “Tunisia the green”, and all those trees help keep you cool in the hot climate.

So rather than hiding inside with the blinds drawn and a fan whirling, take a towel (maybe even a damp towel you stashed in the freezer for a bit), some watermelon and a big bottle of cool water outside and park yourself under a tree in the afternoon. When temperatures climb above 40ºC, Tunisians head for their other hot-weather refuge, the water.

If you can’t get yourself to a beach, try looking for a nearby pond or creek for a bit of wild swimming to cool you down and keep you refreshed. Tunisians also take care to keep their pets — and the street cats and dogs that are regular fixtures in every neighbourhood — cool, by putting out water dishes in shady areas of the street for passing pups and kitties to stay hydrated.

Early morning walks with your furry friends will help you both get your exercise before the sweltering heat sets in. If you do have to take your pup out for a break mid-afternoon, dip their paws in water before you go out and stick to the shady side of the street to avoid burns.

When Iraq’s sweltering summer comes and temperatures in some places stay above 50ºC for weeks (and there are frequent power failures meaning no AC or fans), cold watermelon is the best friend of Iraqis. There’s nothing like cold watermelon to beat the scorching heat in a summer without AC.

It’s placed in the fridge to let it cool down a little before eating or drinking the juice ― unlike any other fruit, watermelon contains at least 90 per cent water, which makes it ideal to quench your thirst.With Iraq’s extreme temperatures, people get creative to cool off. Misting fans and showers are set up on pavements in outdoor markets, while street vendors selling ice cream, cold drinks or (of course) watermelon are seen on every corner in the city.

Some Iraqis take a dip in the Tigris and Euphrates rivers. In some areas, mainly in the south, families place ice blocks in front of fans to blast cool air.My final piece of advice is to keep ice cream handy. Lebanon is struggling to provide any mains power at all and blackouts are common. While old traditional stone buildings can be good for staying cool, in Beirut’s concrete blocks the temperature rises fast.

My advice is to close all the doors to one room and use seveal battery-powered fans ― mine turn on automatically when the electricity cuts out and, if placed strategically, will circulate air around the room. Then lie down on the tiles, because they stay cool in the hot summer.

We also freeze a watermelon ― it’s delicious and will keep you cool. Cut the melon into squares and put them in the freezer overnight (assuming you have the electricity). For extra flavour, pair it with a traditional salty white Akkawi cheese. The key is to stay hydrated ― I like to make a mint lemonade slushy with crushed ice. Night time can be tough, but don’t underestimate the value of an open window.Open all the windows to get the air moving around the house, letting through the occasional cool breeze. The downside, however, is the mosquitos.

Other than the obvious ― find somewhere with AC and stay there ― in Abu Dhabi you just try to avoid going out too much in the daytime. If you do, move slowly and try to stick to the shade, although it doesn’t really feel as if it makes that much difference. This week the weather has been OK because although the temperature might be about 40ºC, the humidity is only about 50 per cent. When the temperature is more than 40ºC and the humidity tops 80 per cent, the only answer is to learn to live indoors.

You dash from building to building when you have to move around and for about three months you just accept the fact that you’ll start perspiring profusely as soon as you step outside. You simply have to embrace indoor living ― find hobbies you can do inside, join a gym, shop in malls and crank up the AC. And carry a spare T-shirt in case you do get caught outside and end up arriving looking like you just showered.

By: Hamza Hendawi  | Erin Clare Brown | Sinan Mahmoud | James Haines-Young | Nada Homsi

Source: How to stay cool without air conditioning: Middle East tips to beat the summer heat

Critics by By Hannah Roberts and Zoe McDonald

If you’re unable to invest in an air conditioner during the summer, or can’t access indoor locations with air conditioning, such as community cooling centers, it’s imperative that you follow these recommendations to stay cool. 

1. Drink lots of water

Frequently drinking water is one of the best protective measures against heat-related illness. That’s because when you’re well-hydrated, your body is able to sweat, and when you sweat it evaporates off your skin, cooling you down.

But when you’re dehydrated, you can’t sweat as effectively which makes you less able to deal with hot temperatures. Usually your body will become dehydrated before you notice the signs, so it’s important you don’t wait until you feel thirsty to drink.

2. Use cold washcloths

Applying a cold, damp cloth directly to your skin can help lower your temperature. The Mayo Clinic recommends placing it on your pulse points — such as the back of your neck, under your armpits, on your wrists, or on your groin. 

In these areas, your blood vessels are close to the surface of your skin, meaning the cold will extract more heat from your body and bring your temperature down more quickly. 

Prepare a cold washcloth by:

  • Wetting a towel with cool water
  • Squeezing out excess water, so that the towel is damp
  • Leaving it in the refrigerator — the longer you leave it, the colder it will be

If you use ice packs, make sure to never apply ice directly to the skin, as this can burn it. Instead, wrap the ice in a towel or blanket and apply for no more than 20 minutes every two to four hours. 

Although it can give temporary relief, taking a cool bath or shower actually increases our core temperature. Your skin temperature falls and you’ll feel cooler, but the cold water reduces blood flow to the skin, so you’ll actually keep more heat inside.

Important: As counterintuitive as it might seem, warm showers — with a water temperature of about 91.4 °F — can actually keep us cooler by increasing blood flow to the skin, allowing more heat to escape the body once you’re out of the shower.

3. Eat cool foods and avoid alcohol

Here are some of the best foods and drinks to cool yourself down:

Salads 

Vegetables contain lots of water, which can help hydrate you and keep you cool. Lettuce, for instance, is 95% water and cucumber is 96% water.

In addition, salads require no cooking, and anything you can prep on hot days without your stove or oven is best since it’ll help keep your house, and you, cooler, according to the CDC. 

Watermelon 

Not only is watermelon a summer staple for picnics and barbecues, but it’s also 90% water. 

“The pink flesh contains vitamins C and A and the antioxidant lycopene, which helps in protecting you from the sun too,” says Tanya Zuckerbrot, a registered dietitian at a private practice. “This is the perfect snack to cool off and replenish electrolytes that are lost as you sweat in the sun.”

Mint

Fresh mint can be grown in the garden and provides an instant cooling sensation. It’s a zero-calorie addition that will freshen any drink or snack.

Hot peppers

“Ironically, spicy foods are a great way to beat the heat,” Zuckerbrot says. “Eating something that will cause sweating, nature’s way of cooling us down, will allow you to withstand the sun.” 

Sweating can lead to dehydration, though, so make sure to consume substantial water throughout the day.

Frozen treats

In addition to drinking water, adding some ice to it is not such a bad idea when you’re trying to stay cool.

According to a small 2016 study, men who exercised in the heat were able to stay cooler when drinking “ice slurry,” a mixture of crushed ice and water. And, a small 2021 study also found that drinking the ice and water mixture during post-workout recovery brought down subjects’ core and skin temperature more effectively than a beverage with no ice. 

If straight water and ice sounds boring, try frozen fruit instead. Or make your own homemade popsicles with fresh fruit and juices. Just be aware of how much sugar is in those juices since consuming too much sugar may dehydrate you.

Non-alcoholic beverages 

“Skip the margaritas and mojitos,” says Karen Ansel, MS, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “A summertime cocktail might seem like just the thing for a warm evening, but too much alcohol can cause your body to lose water.” 

If water starts to sound bland, rethink your ice cubes, Ansel says. Adding frozen berries, grapes, or melon chunks to sparkling water is a refreshing way to switch things up.

4. Dress less

Clothing layers can trap heat and sweat. So, when dressing for heat, wear as few layers as possible and be prudent about which materials you choose — some fabrics are better than others.

While light-color clothes may reflect a bit more heat from the sun, the main goal is to ensure there’s airflow. Think: loose T-shirts and shorts or flowy dresses. 

Go for natural materials like cotton and linen, which better absorb sweat and encourage airflow to the skin. Specifically, researchers from the University of Oregon found that wearing a fabric made of 95% cotton and 5% spandex is the best choice in hot weather. These materials will feel cooler to your skin in the heat, because they transfer less heat than other materials.

You can also wear something with ventilation holes, such as mesh, which allows for more airflow.

If you’re working or exercising in the heat, you’ll want to dress in moisture wicking materials, such as polyester or nylon, according to a small 2014 study. These materials protect you from the sun while also encouraging sweat evaporation to keep you cool.

5. Use fans properly

Fans can’t lower the temperature of an entire room. However, fans can create a wind-chill effect, so you feel cooler. 

Basically, when a fan blows air around, it helps sweat evaporate from your skin, which cools you down. 

Ceiling fans are considered the most effective, according to the Department of Energy (DOE), because they circulate the air throughout the entire room. But turn them off when you leave the room; ceiling fans cool people, not rooms. 

Also, when buying ceiling fans, look for the ENERGY STAR® label since fans that earn that label move air 20% more efficiently, on average, than standard models, according to the DOE. 

If you have a tower fan, try placing frozen water bottles or a bowl of ice in front of the blowing air. It can provide a cool breeze when you need it most.

Window fans, or portable fans, can also work well in many climates, but they are only effective if you use them correctly. To do so, you’ll only want to use them when the air outside is cooler than the air inside, which is usually at nighttime. 

6. Get low

In general, you’ll stay cooler if you hang out on the lowest levels of a structure. This is because hot air rises and cool air settles. Instead of hanging out upstairs, try moving your normal activities to your lowest level or basement. 

You can also try sitting and sleeping on the floor, since it’s likely the coldest part of your house.

7. Cool down at bedtime

Sleeping in the heat doesn’t have to be miserable. Try these tips to feel cooler at night:

  • Sleep alone. If you’re struggling to keep cool at night, stay away from other sources of heat, including the body heat from your partner or pets. 
  • Wear the right materials. Go for cooling pajamas made of materials specifically formulated for cooling, or wear natural materials, including wool. A small 2019 study showed that wearing wool sleepwear in a room with the temperature set at 86 °F helped subjects get to sleep faster than when they wore cotton or polyester sleepwear of similar thickness. This could be because wool is breathable, wicks moisture, and helps regulate body temperature.
  • Let the cool night air in. If it’s cooler outside at night, and you feel safe doing so, open a window. Better yet, open two windows to encourage a cross breeze. You can also set up window fans to help blow the hot air out and the fresh, cool air in. 
  • Take a warm shower or bath before bed. Taking a warm shower or bath before bed will not only keep you cooler, but it can also help you fall asleep more quickly and enjoy better sleep quality, according to a 2019 review. 
  • Invest in cooling bedding. Stay cooler at night by investing in breathable bedding materials made of linen or cotton. There are also brands that make cooling pillows, mattresses, and mattress toppers that can be a game-changer for hot sleepers.

8. Treat yourself with a cool mist

Spraying yourself with cool water sounds like a no-brainer on a hot day. But it could be just the balm against uncomfortable heat that you need. 

In fact, it might even cool you down more than ingesting an icy beverage. 

According to 2016 research, applying cool water to skin and letting it evaporate helps your body lose more heat than it would if you drank an ice slurry. Researchers noted that this works best in dry, breezy climates, rather than humid ones, since humidity keeps liquid and sweat from evaporating as efficiently.

Add an electric fan, and you’ll have even more cooling power. A 2020 review compiled evidence that spraying water on people’s skin while they were using a fan could help them stay cooler.

9. Keep out sunlight

About 76% of the sunlight that falls on standard double-pane windows turns into heat and raises the temperature in your home, according to the DOE.

The rise in home temperature due to sunlight is called solar heat gain. During summer, windows facing west and east allow in the most heat, while north and south facing windows only give small solar gains. 

Fortunately, there are many ways to reduce the amount of heat that enters your home from sunlight. Here’s how: 

Close the curtains or blinds 

Covering windows with curtains or blinds is especially important on windows receiving direct sunlight — though the effectiveness can depend on the type and color of the material. 

According to the DOE, medium-colored draperies with white-plastic backings can reduce heat gains by up to 33%. When choosing curtains, go for tightly woven materials. Multiple layers of fabric will also do a better job of keeping heat out. Additionally, lining your curtains with light-colored fabrics, if they are not already light, will help reflect the sun.

Use shutters, shades, or awnings 

  • Shutters. Exterior shutters and shades are most effective at reducing solar heat gain, according to the DOE. Shades are typically fabric or vinyl and the material may have openings that allow some visibility through the window. The larger the openings, the less protection from solar gain. 
  • Cellular shades. Insulated cellular shades — for a window’s interior — are made of pleated materials that can fold up, like an accordion. They can reduce solar heat gain through windows by 60%, making it a very effective way to insulate your home from solar heat. 
  • Window awnings. An awning is a roof-like shelter on a home’s exterior that shades windows from the sun’s heat and glare. Window awnings can reduce solar heat gain in the summer by up to 65% on south-facing windows and 77% on west-facing windows. 

Apply high-reflectivity window film

Window films can be useful if you don’t want to block views since they are semi-transparent. They’re also useful if your windows are difficult or expensive to fit with other treatments. 

They typically have three layers: an adhesive layer that sits against the glass, a polyester film layer, and a scratch-resistant coating. As solar radiation strikes the glass, window film acts as a sunscreen to block harmful ultraviolet (UV) rays as well as reduce the levels of heat and light passing through the glass. 

A 2013 study showed that most of the relatively low-cost window-tinting films successfully reduced the heat that came through by 41 to 50 °F. They can be professionally applied or are available for do-it-yourself installation at home improvement stores. 

While these tips can help you stay cool, extreme heat can sometimes be too much to bear without air conditioning. 

If you’re unable to keep yourself cool with these strategies, you may develop the symptoms of heat exhaustion, which, if left untreated, can turn into heat stroke — a serious medical emergency that can lead to organ damage or death without immediate attention. 

When temperatures are high, such as during a heat wave, check in frequently on young children under the age of four, as well as older people above the age of 65, because they are more susceptible to heat-related illness.

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How To Tell If You Have a Yeast Infection or UTI

Itching, burning or the constant urge to go — when it comes to problems down there, figuring out what’s wrong can be a tricky task. That’s because many issues that affect the vagina present with symptoms that may seem similar or even overlapping.

This is particularly true when it comes to urinary tract infections and yeast infections, two of the most common to afflict women — about 50% to 60% will experience a UTI at least once in her lifetime, and around 75% of women will experience a yeast infection at some point.

“These conditions can sometimes mirror one another because they both cause vaginal and bladder irritation,” says Jessica Shepherd, M.D., an ob-gyn, women’s health expert, and founder of Sanctum Wellness in Dallas, Texas.

lite9-4-1-1-1-1-3Here’s how to tell the difference between a UTI and a yeast infection so you can get the proper treatment.

Symptoms

UTI symptoms include:

  • A persistent urge to urinate, even if the bladder is empty and not much comes out
  • Incontinence
  • Burning, stinging or discomfort when urinating
  • Abdominal pain or cramping, especially when urinating
  • Cloudy or bloody urine
  • Pelvic pain
  • Pain in the lower back or flank
  • Fever, chills, nausea

Yeast infection symptoms include:

  • Constant itching, burning, or pain when urinating
  • Abnormal discharge (white and cottage cheese-like)
  • Itching or irritation in the vaginal area
  • Vaginal pain or soreness

Causes

UTIs occur when bacteria gets into the vaginal area, giving it the opportunity to travel up to the urethra or bladder where it becomes a full-blown infection and triggers uncomfy symptoms, explains Dr. Shepherd. Women are more likely than men to get one (although men can have a UTI, too) because our urethras (the pathway to the bladder) are shorter, making the bacterial journey easier.

Yeast infections happen when there’s an overgrowth of yeast that disrupts the vagina’s delicate microbiome. “Yeast naturally grows in our vaginas, along with other ‘good’ bacteria, but sometimes these levels can become imbalanced, leading to an infection,” says Staci Tanouye, M.D., a board-certified OB/GYN in Jacksonville, Florida and a Poise partner. “This can be caused by things like taking antibiotics, pregnancy, diabetes or a compromised immune system.”

Treatment

You need antibiotics to get rid of a UTI, so schedule an appointment with your doctor as soon as you notice symptoms. “If left untreated, a UTI could potentially spread to the kidneys, causing pain in the lower back or side, as well as fever, chills, or nausea,” Dr. Shepherd says.

Yeast infections can be treated with antifungal medications, but always talk to your doctor before trying any over-the-counter products, Dr. Tanouye says. Your doctor can help you determine which medication is right for you (there are oral options or suppositories that you insert into the vagina, as well as creams to help alleviate discomfort like itching).

Yeast infections require antifungal medications. These can be prescribed or purchased without a prescription and are available in a variety of treatments. You may take an oral medication, use a topical substance, or even insert a suppository. The duration of treatment varies and can range anywhere from one dose to multiple doses over a week’s time. Just like UTIs, you should take the yeast infection medication for the entire recommended duration to prevent the condition from coming back.

It’s possible that you have recurring UTIs and yeast infections that require a more aggressive treatment. Your doctor will outline these treatments if you experience multiple infections over a short course of time.

Preventing UTIs and yeast infections:

“Lifestyle factors can go a long way in helping you ward off UTIs and yeast infections,” says Dr. Shepherd. Here are some tactics to keep in mind:

  • Stay hydrated. “This can help prevent mild UTIs because fluids help flush bacteria from the urinary tract while decreasing inflammation,” Dr. Tanouye says.
  • Exercise. Being active supports a strong immune system, which is important for you to be able to fight off infections.
  • Ditch tight clothing. “Wear breathable clothing and keep skin dry,” Dr. Tanouye says, and try to change out of damp or sweaty clothing as soon as possible. Yeast thrives in warm, moist environments.
  • Avoid scented products. Feminine perfumes, deodorants, wipes or tampons that are scented may disrupt the makeup of vaginal bacteria, causing infection.
  • Wipe from front to back. This can help prevent you from spreading bacteria (which may cause a UTI) from the rectum to the vagina.
  • Don’t douche. This can disrupt your vagina’s natural bacterial makeup, which may lead to a yeast infection.

UTIs are common, with 10 in 25 women, and 3 in 25 men experiencing a UTI in their lifetime. Women experience UTIs more commonly than men because a woman’s urethra is shorter than a man’s, and closer to the vagina and anus, resulting in more exposure to bacteria.

You may also be more at risk for a UTI if you:

  • are sexually active
  • are pregnant
  • are currently using or have used antibiotics recently
  • are obese
  • have gone through menopause
  • have given birth to multiple children
  • have diabetes
  • have or have had a kidney stone or another blockage in your urinary tract
  • have a weakened immune system

Women experience yeast infections more frequently than men, and 75 percent of women will get a yeast infection in their lifetime. Yeast infections commonly occur in the vagina and vulva, but you can also get a yeast infection on your breast if you’re breast feeding and in other moist areas of the body, like the mouth. A vaginal yeast infection is not a sexually transmitted infection, but in rare occasions you can pass it to your partner during sex.

Your risk of contracting a vaginal yeast infection increases if:

  • you’re between puberty and menopause
  • you’re pregnant
  • you use hormonal birth control
  • you have diabetes and don’t manage high blood sugar effectively
  • you’re using or have recently used antibiotics or steroids
  • you use products in your vaginal area like douches
  • you have a compromised immune system

By: Alyssa Jung

Source: How to tell if you have a yeast infection or UTI

More contents:

Vaginal yeast infections fact sheet”. womenshealth.gov. December 23, 2014. Archived from the original on 4 March 2015. Retrieved 5 March 2015.

Sexually transmitted diseases treatment guidelines, 2006″. MMWR Recomm Rep. 55 (RR-11): 1–94. PMID 16888612. Archived from the original on 2014-10-20.

Vaginal yeast infection”. MedlinePlus. National Institutes of Health. Archived from the original on 4 April 2015. Retrieved 14 May 2015.

Diagnosis of vaginitis”. Am Fam Physician. 62 (5): 1095–104. PMID 10997533. Archived from the original on 2011-06-06.

Thrush in men and women”. nhs.uk. 2018-01-09. Retrieved 2021-01-16.

Yeast infection (vaginal)”. Mayo Clinic. Archived from the original on 16 May 2015. Retrieved 14 May 2015.

Vaginal Candidiasis | Fungal Diseases | CDC

Treatment of vaginal candidiasis for the prevention of preterm birth: a systematic review and meta-analysis”.

“Clinical Practice Guideline for the Management of Candidiasis: 2016 Update by the Infectious Diseases Society of Amerika

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Hot Tub Health Kick: Why a Long Bath is Almost As Good For You As a Long Run

A soak in a hot tub could be just the thing to relax you after a long day. The warm, bubbly water also eases aches and pains from conditions like arthritis, low back pain, and fibromyalgia.

But hot tubs might not be safe for some people, including pregnant women and those with heart disease. And when they aren’t cleaned well, they pose risks to even healthy people.

Before you buy a hot tub for your backyard or step into those warm waters at the spa or gym, make sure you know a bit about their safety.

Health Benefits

Warm water soothes your body for a few reasons. The heat widens blood vessels, which sends nutrient-rich blood throughout your body. Warm water also brings down swelling and loosens tight muscles. And the water’s buoyancy takes weight off painful joints.

A dip in the hot tub might also help your mental state. Research shows they can promote relaxation and ease stress.

Hot Tub Risks

These warm water whirlpools can pose some risks if you’re not careful.

Infections

Between 2000 and 2014, outbreaks from treated pools and hot tubs were linked to more than 27,000 infections and eight deaths in the United States. When hot tubs aren’t cleaned well, their moist environment is the perfect breeding ground for bacteria.

Pseudomonas, one type of bacteria that thrives in hot tubs, causes infections of the hair follicles and skin. Symptoms include red, itchy bumps on the belly and areas covered by your bathing suit. These bumps can pop up anywhere from a few hours to a few days after you take a dip. The same bacteria cause an infection known as swimmer’s ear.

Other germs that live in hot tubs can also make you sick. Cryptosporidium causes GI infections with diarrhea. Legionella causes a severe type of pneumonia, or lung disease.

Hot Tub Use in Pregnancy

Hot tubs might not be safe for pregnant women because they increase body temperature. Research finds that pregnant women who use a hot tub more than once or for long periods of time are more likely to have babies with neural tube birth defects like spina bifida or anencephaly.

Avoid hot tubs if you can during those 9 months. If you do use a hot tub, turn down the temperature and limit your time in the water to less than 10 minutes.

Heart Risks

Be cautious when using a hot tub if you have heart disease. When you soak in hot water, your body can’t sweat. Your blood vessels instead need to widen to cool you off. This makes your blood pressure drop. In response to falling blood pressure, your heart rate speeds up.

This isn’t a problem for healthy people, but if you have heart disease, it can strain your heart.

Hot Tub Safety Tips

To stay safe, follow these tips:

Ask your doctor. If you’re pregnant or you have a health condition like heart disease, ask your doctor if it’s safe for you to get into a hot tub.

Check the cleanliness. Ask the hotel or gym how often they clean their hot tub, and whether they keep the pH and chlorine concentrations at levels the CDC recommends (a pH of 7.2-7.8, and a free chlorine concentration of at least 3 parts per million). If the water looks murky or slimy, don’t get in.

Avoid crowds. Stay away when a hot tub is full. More people equals more germs. About half of people say they don’t shower before they swim.

Turn down the heat. A temperature of 100 F should be safe for healthy adults. Anything over 104 could be dangerous. Turn it down another couple of degrees if you have a medical condition.

Limit your time. Don’t stay in the hot tub for longer than 10 minutes. If you feel dizzy, overheated, or unwell, get out right away.

Watch where you sit. Don’t sit too close to the heat source. Keep your head, arms, and upper chest out of the water to avoid overheating, especially if you’re pregnant.

Stay hydrated. Drink water while in the hot tub to cool off your body. Avoid alcohol, which can dehydrate you.

Don’t go from hot to cold. Don’t jump straight from the hot tub into the pool to cool off. The cold water could shock your system and spike your blood pressure.

Wash off afterward. Take off your bathing suit and shower with warm water and soap as soon as you finish.

By  Carol DerSarkissian, MD

Source:https://www.webmd.com

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Safety

Sitting in water above normal body temperatures can cause drowsiness which may lead to unconsciousness and subsequently result in drowning. The U.S. Consumer Product Safety Commission (CPSC) recommends that water temperatures never exceed 40 degrees Celsius. A temperature of 37 degrees is considered safe for a healthy adult. Soaking in water above 39 degrees Celsius can cause fetal damage during the first three months of pregnancy.

It is also recommended to install residual-current devices for protection against electrocution. The greater danger associated with electrical shock in the water is that the person may be rendered immobile and unable to rescue themselves or to call for help and then drown.

Hot tubs and spas are equipped with drains that can create powerful suction and between 1980 and 1996, the CPSC had reports of more than 700 deaths in spas and hot tubs, about one-third of which were drownings to children under age five. In the same period 18 incidents were reported to the CPSC involving body part entrapment.

To reduce the risk of entrapment, US safety standards require that each spa have two drains for each pump, reducing the amount of suction. From 1999 to 2007 there were 26 reports to the CPSC concerning circulation entrapments hot tubs and spas, including three deaths.

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References

 

Effective Ways To Manage And Relieve Your Stress

1Whether it’s related to work, your personal life or finances, stress is a part of everyday life. According to the 2019 Stress in America Survey, “More than three-quarters of adults report physical or emotional symptoms of stress, such as headache, feeling tired or changes in sleeping habits.” The overwhelming effects of stress can take a toll on your mind, body and overall well-being. While the situation you’re in may be out of your control, how you choose to manage your stress entirely up to you. Find out how incorporating a few healthy habits can help with relieving your stress.

Prioritize Movement And Exercise For Stress Relief

When you’re feeling overwhelmed, your natural inclination may be to focus on the issue that is causing you to react. However, the best thing you can do is to get up and put your body into motion. Your mind, body and heart are interconnected. According to an article published by Harvard Health, “Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits.”

Exercise reduces stress hormones by releasing endorphins. Often considered the body’s natural pain killers, endorphins can help elevate your mood, produce feelings of optimism and help your body relax. Try to incorporate as much movement in your day as possible. If you can’t make it to the gym, go for a walk during your lunch break, practice yoga at home or dance in your kitchen. Every bit of movement can help in relieving your stress.

Create Boundaries And Learn When To Switch Off Work 

Work is a major source of stress for most people. In fact, an annual survey from the American Psychological Association revealed that, “60 percent of people in the United States consider their job a major source of stress.” Before you start considering a career change, try managing your stress by setting a few boundaries. Creating a healthy work-life balance is as much in your control as it is your employer. Set a rule for yourself that your work will remain in the office.

Being able to switch off work mode is an important aspect of self-care. When you’re off the clock, do things that make you feel good, like cooking, spending time with friends or watching a movie. Those hours that you spend taking care of yourself will help give your brain a much-needed break from constantly having to think about work.

Stay Hydrated

A simple solution to stress reduction is proper hydration. Amanda Carlson, director of performance at Athlete’s Performance told WebMD, “Studies have shown that being just half a liter dehydrated can increase your cortisol levels.” The National Academy of Medicine recommends that you drink one milliliter of water per each calorie of food consumed. To help reach your total daily intake, opt for a glass of water in lieu of your morning coffee or afternoon soda.

Get Quality Sleep 

Stress is one of the largest culprits of poor sleep quality. Without adequate rest, you may begin to exhibit greater agitation and impatience — especially in the face of hardship. The Sleep Foundation recommends that adults get between 7-9 hours of sleep each night. If you have trouble fulfilling these daily recommendations, try implementing evening routines, like:

  • Going to bed at the same time every night
  • Turning off digital screens in the evening
  • Avoiding caffeine in the afternoon
  • Writing down your thoughts or to-do lists before bed

Reassess Your To-Do List And Set Goals

One of the most effective ways to combat stress is to address it at the source. Begin by identifying external triggers – like your career, relationship or finances – and determine ways in which you can alleviate some of the pressure. Maybe it’s asking for support on a work project or setting a monthly budget to manage your money. By creating a plan of action, you’ll be better equipped to tackle stress the next time it transpires.

Reach Out For Social Support

Confiding in a friend or family member about your hardships may not always feel easy, but it can provide you with a sense of encouragement and relief. In fact, creating an emotional support network is crucial in stress management. According to Newcastle University epidemiologist Nicole Valtorta, PhD, “loneliness has been found to raise levels of stress, impede sleep and, in turn, harm the body.” Rather than keeping stress to yourself, talk through it with a relative, phone a friend or meet with a therapist.

Incorporating these stress-relief habits into your everyday life can help you stay calm and prevent chronic stress from developing over time. Remember, stressful situations are always going to arise, but you have the power to control how you react.

Amway

Amway

Amway helps people live healthier, more confident lives through innovative nutrition, beauty, personal care and home products. Find ways Amway can help you live your best life at www.amway.com/en_US/amway-insider/amway-voice

Source: Forbes.com

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