Geneology International

Month: January 2022

  • How To Increase Serotonin: Foods, Pills, Natural Tips

    How To Increase Serotonin: Foods, Pills, Natural Tips

    Serotonin is a neurotransmitter (brain chemical) that works to stabilize mood and foster feelings of happiness and well-being. It also plays a role in how well the brain and nervous system cells communicate, enhances focus, and helps regulate the digestive system and sleep cycle.

    The body naturally produces serotonin using the essential amino acid tryptophan. While the body can make serotonin on its own, sometimes it doesn’t make enough to keep the brain and other systems functioning optimally. If serotonin levels are low, your risk of depression and anxiety increases and other problems can occur.

    This article will discuss the importance of adequate serotonin levels in the body, as well as how to boost serotonin both naturally with the help of food, sunlight, and exercise, and synthetically through medications and supplements.  

    Drazen_ / E+ / Getty Images


    Why Are Serotonin Levels Important?

    Having adequate serotonin levels is important for your mental and physical health. Too little serotonin can increase your risk of depression and other mental health challenges like anxiety and obsessive-compulsive disorder (OCD).

    Low levels of serotonin have also been associated with the development of certain diseases, including chronic fatigue syndrome (extreme, long-term fatigue), fibromyalgia (condition of widespread pain), Alzheimer’s, (progressive disease causing memory problems and mental confusion) and Parkinson’s (neurological disease affecting movement).

    It’s also possible for serotonin levels to be too high. This can lead to serotonin syndrome, a rare condition that can cause symptoms ranging from mild (nervousness, nausea, diarrhea, tremors) to severe (sweating, fever, confusion).

    There are several factors that can cause serotonin levels to fall too low. These include:

    • Tryptophan deficiency: The body can only make serotonin with tryptophan. The body can’t make this essential amino acid on its own, so it must be taken in through food. If you are not eating enough foods with tryptophan, then the body can’t make enough serotonin.
    • Other nutrient shortfalls: Research shows other nutrients, including vitamin D and probiotics, help to regulate the production, release, and function of serotonin.
    • Malfunction of serotonin receptors: In some cases, your body may make enough serotonin but is unable to use it efficiently. This is usually due to having too few serotonin receptors or having serotonin receptors that aren’t working properly.

    Natural Ways to Boost Serotonin

    Fill Up on These Feel-Good Foods

    Serotonin is naturally produced by many plants. In fact, it’s currently found in about 42 plant species from 20 different families, most often in roots, leaves, stems, fruits, and seeds.

    However, serotonin cannot cross the blood-brain barrier (a protective group of tightly packed cells that keep harmful substances from entering the brain), so eating foods with serotonin is not an effective way to raise serotonin levels.

    Instead, it’s better to eat foods rich in the essential amino acid tryptophan, which can pass through the blood-brain barrier. Foods high in tryptophan include:

    • Animal protein, such as turkey, chicken, and fish
    • Eggs
    • Milk
    • Soy products like soybeans (edamame), tofu, seitan, soy milk
    • Nuts and seeds, including peanuts, sunflower seeds, pumpkin seeds, and sesame seeds

    Studies suggest that increasing tryptophan intake can have a positive effect on mood and well-being, especially in individuals with tryptophan depletion.

    It’s recommended that you consume tryptophan-rich foods with carbohydrates (such as bread, pasta, rice, or fruit). That’s because carbs trigger an insulin response that can help carry tryptophan over the blood-brain barrier.

    Probiotics for Serotonin

    An estimated 95{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of the body’s serotonin is produced in the gut. Beneficial bacteria found in the gut (probiotics) secrete substances used in the creation of serotonin.

    Research suggests that consuming foods rich in probiotics (including yogurt, kefir, kombucha, kimchi, and sauerkraut) helps build the population of good gut bacteria, which positively influences serotonin production. In several recent studies, probiotic consumption was associated with reduced depression and anxiety symptoms. More research is needed to confirm the results and most effective dosage.

    Get 15 Minutes of Sunlight

    Enjoying a few minutes outside on a sunny day works double-duty to boost serotonin levels: Bright light is known to promote serotonin output by stimulating the body’s circadian rhythm (its internal clock).

    Plus, when the skin is exposed to sunlight, skin cells convert the sun’s ultraviolet B rays into vitamin D. Vitamin D plays an important role in the production and activation of serotonin, which can help with mood. One study found that increased sun exposure was associated with reduced depression symptoms in elderly women.

    Experts say getting just 10–15 minutes of sun a day is enough to make adequate vitamin D in most people. If this is not possible, supplements are also available. The body can still produce vitamin D even when you’re wearing sunscreen, so be sure to use adequate protection, especially if you have pale or sensitive skin.

    The Vitamin D and SAD Connection

    Seasonal affective disorder, also known as SAD, is characterized by cyclical depressive symptoms occurring in the fall and winter months as the days get shorter and there is more darkness. This condition is thought to develop due to reduced levels of sun-derived vitamin D, which in turn leads to less serotonin production.

    Treatment for seasonal affective disorder includes medication, therapies, and lifestyle changes.

    Move Your Body

    It’s commonly known that exercise is good for mental health. How does it help? In addition to endorphins (the hormones responsible for a “runner’s high”), research suggests that physical activity promotes the release of several mood-boosting chemicals, including dopamine and serotonin. This effect seems to reduce the risk of depression in those who regularly exercise.

    Try some of these exercises to give yourself a serotonin boost:

    • Running/jogging
    • Swimming
    • Biking
    • Dancing
    • Jump rope
    • Yoga

    If those activities are not suitable for you, you can also get benefits from low-impact activities such as taking a brisk walk, chair/water aerobics, and gardening activities, like weeding or raking.

    Try Adaptogenic Herbs

    Adaptogens are plant extracts that work to help keep the body in homeostasis, the balance of internal, chemical, and physical systems within the body. These herbs do this by improving the body’s ability to react and respond to stress and by helping to maintain hormonal balance.  

    Early research suggests that certain adaptogenic herbs may have antidepressant effects. More research is needed, yet there is some evidence that the following may have an antidepressant effect:

    • Rhodiola rosea (R. rosea) 
    • Ginseng
    • Ashwagandha

    Like with any complementary alternative medicine, it’s important to note that these herbs are not regulated by the Food and Drug Administration (FDA). It’s best to talk with your healthcare provider before trying any alternative treatment.

    Stress Management

    Chronic stress negatively impacts serotonin production and impairs the function of serotonin receptors. That means stress management can play an important role in maintaining optimal serotonin levels. 

    Here are some study-backed stress-relieving techniques to try:

    While it’s not easy to eliminate stress from everyday life, simple stress management techniques can go a long way in helping you feel better.

    Medications That Increase Serotonin Levels

    Serotonin can be boosted synthetically, too. Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels. There are several different kinds of antidepressants including:

    • Selective serotonin reuptake inhibitors (SSRIs): These meds work to keep serotonin circulating in the brain for long periods.
    • Serotonin-norepinephrine reuptake inhibitors (SNRIs): These work by keeping serotonin and norepinephrine circulating.
    • Tricyclic antidepressants: An older-generation class of drug that prevents the reabsorption of serotonin and norepinephrine.
    • Monoamine oxidase inhibitors (MOIs): This medication blocks the activity of an enzyme that breaks down serotonin, norepinephrine, and dopamine.

    These antidepressants can be helpful for boosting serotonin levels, but they may also have side effects. However, these side effects can be mild and usually don’t last long. These may include:

    • Headache
    • Nausea
    • Insomnia or fatigue
    • Sexual issues 

    Sometimes people need to try a few different meds to find the antidepressant that works for them. Talk with your healthcare provider about any side effects you develop, and work with them to find the best fit.

    Summary

    Increasing serotonin levels can be done naturally. The best ways to do this are eating serotonin-boosting foods, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress.

    Serotonin can also be increased synthetically, with antidepressants. While increasing serotonin is important for relieving depressive symptoms and improving mood, it’s not about getting as much serotonin as you can. Too much can also be harmful to your health. Finding the right balance is key.

    A Word From Verywell

    While you can’t really know how much serotonin you have in your body right now, you likely know when you don’t have as much as you need. When serotonin levels are low, you may feel blue or depressed.

    Not having enough serotonin is nothing to be ashamed of. Many people struggle with low serotonin levels at times, especially during the dark winter months. Sometimes, having low levels is caused by something out of your control.

    Though it can be hard to feel motivated to try new things to increase your serotonin levels when you’re feeling down, finding the right balance is possible.

    Frequently Asked Questions

    • What happens when you don’t get enough serotonin?

      Low levels of serotonin can lead to depressive symptoms. Not having enough serotonin is also associated with anxiety and sleep problems.

    • Are serotonin supplements safe?

      Some are, but it’s important to use caution when trying them. Unlike antidepressants, which are prescribed to you by your healthcare provider and are regulated by the FDA, supplements do not require a prescription and are not regulated.

      However, there is evidence to suggest that some supplements, like vitamin D, probiotics, and adaptogens, may be helpful in reducing depressive symptoms. Research is ongoing.

    • Do low levels of serotonin cause depression?

      Not necessarily. While low levels of serotonin are often associated with depression, having low levels of serotonin does not automatically mean you will be depressed.

    • Can adaptogenic herbs boost serotonin?

      Early research suggests that some adaptogenic herbs, including R. rosea, ginseng, and ashwagandha, may help boost serotonin and improve mood. These herbs and plant extracts are often used in Ayurveda (a form of alternative medicine that is the traditional medicine of India) and traditional Chinese medicine.

      While adaptogens show promise for improving serotonin, it’s best to talk to your healthcare provider before trying them to make sure they are safe for you.

  • MS lawmakers defy gov’s medical cannabis demands (Newsletter: January 13, 2022)

    MS lawmakers defy gov’s medical cannabis demands (Newsletter: January 13, 2022)

    KY medical cannabis bill filed; MS senator brings hemp to marijuana meeting with gov; CA spends $100M on marijuana cannabis grants for cities

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    / TOP THINGS TO KNOW

    Anti-drug Sen. Charles Grassley (R-IA) has been helping an Iowa church that wants to incorporate the psychedelic brew ayahuasca into its ceremonies—the Iowaska Church of Healing—with legal fights against the Drug Enforcement Administration and the Internal Revenue Service.

    A Kentucky Republican representative filed a medical marijuana bill that’s been revised from past versions in an attempt to win support—or at least remove hostile opposition—from legislative leaders so that it can pass this year.

    A Mississippi senator brought hemp to a meeting with Gov. Tate Reeves (R) to help assuage the governor’s concerns about medical marijuana possession limits.

    • “I took samples to show him what an ounce actually looks like—what 3.5 grams actually looks like.”

    California regulators awarded $100 million in funding to help local governments develop the legal marijuana market by processing business licenses.

    / FEDERAL

    A federal judge dismissed a Washington State marijuana dispensary’s racial discrimination lawsuit against state and federal officials.

    Rep. Dave Joyce (R-OH) criticized Democratic leaders for not advancing cannabis reform legislation.

    Rep. Nancy Mace (R-SC) authored a Wall Street Journal letter to the editor about her marijuana legalization bill.

    Florida Democratic Senate candidate Allen Ellison tweeted, “Not only should we legalize cannabis across the country, we should tax the sale of it and pay for higher education.”

    Kentucky Democratic congressional candidate William Compton tweeted, “Along with the revenue we can generate by legalizing Marijuana, we should not have someone go to jail for Marijuana. In congress, I will fight to legalize Marijuana nationwide.”

    / STATES

    Rhode Island’s House speaker said a new marijuana legalization bill should be released in the next 30-45 days.

    New Jersey’s Senate president said he doesn’t think home cultivation of marijuana will be legalized “any time soon.”

    South Carolina’s Senate majority leader indicated a medical cannabis bill will be considered soon, saying, “I don’t know where the votes will be, but we all agree it’s time to have a debate and move on.” And another senator said he expects the legislation to be one of the first brought up in the new session.

    The Wisconsin House State Affairs Committee approved a kratom regulation bill.

    Mississippi lawmakers are expected to consider a medical cannabis bill this week. One senator wants pharmacists to be involved in distributing marijuana.

    The Virginia legislature’s Cannabis Oversight Commission will meet on Monday.

    Kansas House Democrats tweeted, “House Democrats want Kansans like YOU to decide if Kansas should expand Medicaid and legalize marijuana. Contact your #ksleg-legislator TODAY and tell them you want to vote on issues that affect your life and your health.”

    A Florida senator filed a marijuana legalization bill and companion tax legislation.

    An Indiana representative filed a medical cannabis bill.

    A Maryland senator tweeted, “Legalizing marijuana is not about easing access to personal indulgence, it’s about creating equality.”

    The Illinois Supreme Court is being asked by a marijuana business to let regulators name the winners of new craft grower licenses.

    New York regulators filed proposed cannabinoid hemp rules. Separately, the Department of Agriculture and Markets is seeking certified hemp sampling agents.

    The Utah Peace Officer Standards & Training Council voted to make it so cadets applying to be emergency dispatchers will not have to undergo a waiting period if they’ve used marijuana in a place where it’s legal.

    Ohio regulators received nine petitions to add new medical cannabis qualifying conditions.

    Oregon regulators are conducting a survey on interest in accessing psilocybin services and related issues.

    Vermont regulators will consider marijuana issues on Monday.

    The Washington State Cannabis Science Task Force will meet on Monday.

    —
    Marijuana Moment is already tracking more than 900 cannabis, psychedelics and drug policy bills in state legislatures and Congress this year. Patreon supporters pledging at least $25/month get access to our interactive maps, charts and hearing calendar so they don’t miss any developments.

    Learn more about our marijuana bill tracker and become a supporter on Patreon to get access.
    —

    / LOCAL

    The Kent, Ohio City Council is moving to place a marijuana decriminalization measure on the November ballot.

    Long Beach, California’s mayor tweeted, “In Long Beach we legalized cannabis before the state. We created a regulatory framework and taxed products and production. It’s time to legalize weed across the country.”

    Oakland, California officials will discuss loan and grant programs for cannabis equity businesses on Tuesday.

    / INTERNATIONAL

    Appointments for first-dose COVID vaccinations in Quebec, Canada spiked after the government announced the shots would be required to enter marijuana dispensaries and liquor stores.

    The Australian government is funding clinical trials on psilocybin, CBD, DMT and MDMA-assisted psychotherapy to treat debilitating mental illness.

    / SCIENCE & HEALTH

    A study found that “t​​wo years after legalization in Canada, the price of dried flower from legal sources decreased, along with a greater percentage of consumers purchasing from legal sources than after one year.”

    A study suggested that “MDMA/ecstasy and psilocybin use is associated with lower risk of depression.”

    / ADVOCACY, OPINION & ANALYSIS

    The American Medical Association said expanding medical marijuana research will be a topic of discussion at its conference next month.

    The Kentucky Democratic Party tweeted, “Democrats are heading to work every day this session committed to fighting for you. Health care, voting rights, universal pre-K, medical marijuana and much more: @GovAndyBeshear, @KYSenateDems and @KYHouseDems are prioritizing the issues Kentuckians care about.”

    / BUSINESS

    Columbia Care Inc. is commencing a solicitation of consents from noteholders.

    Ayr Wellness sent an update on its stock repurchase program.

    Swade Cannabis workers in St Louis, Missouri are seeking to organize a union.

    / CULTURE

    Filmmaker Kevin Smith posted about running into his daughter at a marijuana dispensary.

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  • Making music, changing lives: Youth orchestras help at-risk kids

    Making music, changing lives: Youth orchestras help at-risk kids


    By Elizabeth Thompson

    Bethany Uhler Thompson didn’t know what to expect when she decided to start a youth string orchestra at Chatham Youth Development Center.

    She was inspired by her uncle, who was incarcerated and had confided in her how isolating being in prison could be. Thompson used to perform with her cello in a juvenile detention center when she was younger, but she wanted to get incarcerated people involved in the community of music makers.

    That’s how Chatham Strings was born.

    For about two years, Chatham Strings, an orchestra made up of donated violins, cellos and one viola helped incarcerated children explore creativity, teamwork and accomplishment. COVID-19 stalled the program in 2020, and then Thompson graduated from her program and moved to California.

    She hopes, however, that the impact has remained.

    “There’s potential benefits to music involvement,” Thompson said, “like recovering from traumatic experiences in life, fostering a positive experience with learning and new experiences, education, and also developing interpersonal skills that are so essential to life.”

    The results of Chatham Strings, which Thompson explored in her dissertation for a doctor of musical arts degree at the University of North Carolina Greensboro, are all anecdotal and correlatory, Thompson said. But some children said being involved in the program helped them try new experiences — even if they were told they were never going to succeed.

    “They were discouraged from learning new things, that was part of their past,” Thompson said, “When they were given the opportunity to try something new, and they started enjoying it, and noticing a bit of success, they started saying, ‘Oh, why am I limiting myself?’”

    Maybe success on the cello could transfer to success in beautician school, or math class, Thompson said.

    Transformation through music

    Chatham Strings was one look into the transformational powers of music, which studies suggest improve cognitive skills, health and well-being.

    Just 40 miles away from Chatham Youth Development Center, Durham-based Kidznotes has boasted that participants in its out-of-school music program for students in lower-income areas have higher school attendance rates and improved academic performance. The program is based on the El Sistema model originally launched in Venezuela for children in impoverished neighborhoods to learn music.

    More important than test scores, though, is the joy of music, said Shana Tucker, Kidznotes’ executive director.

    “It is not something that stays,” Tucker said. “But it is something that hopefully we all experienced — at least once in our lives, at least once a week, once a day — but you’ve got to know what it is and recognize it when it comes because it dissipates.”

    Tucker has spoken with countless parents who no longer play an instrument, but they can’t forget the first time they held one, how special it was. 

    Thompson recalled a similar reverence from the children in Chatham Strings, who, even in the midst of an argument with other students, set aside their instruments.

    But is music special? What makes it different from other activities?

    Nothing magical

    According to Donald Hodges, professor emeritus at UNCG, there is something unique, but nothing magical about music.

     “The elements of all the bits and pieces probably can be found in other things as well, for different children, different individuals,” Hodges said,

    Playing music can activate different parts of the brain, Hodges said. For example, when you play a violin, your right hand, which controls the bow, controls the rhythm, while your left hand, which presses the notes on the strings, controls the melody. 

    After doing that activity over and over again, it creates a permanent imprint on the brain.

    That kind of coordination can be found in many activities, Hodges noted. He rejects ideas that music has a mystical, uncanny quality, but that doesn’t mean there isn’t something important and uniquely human about making music.

    Societies across the globe incorporate music into their daily lives, albeit in different ways. It is perhaps the human in music that makes it feel so special.

    “Every musical style, if it’s your favorite, regardless of what it is,” Hodges said, “activates the part of the brain that says ‘Hey, I am a human being and this is how I feel about my humanity.’”

    In recent years, research made possible through new imaging techniques that can show what the brain is doing in real-time has shown that music definitely has some neurological benefit. Wake Forest Baptist Medical Center researcher John Burdette found in a 2014 study that just listening to one’s favorite music changed the connections between auditory brain areas and the hippocampus, a part of the brain that’s “responsible for memory and social emotional consolidation.”

    Other research has explored how people with dementia are able to recall music lyrics, despite profound memory loss, and a recent study found that people who started music training when young had stronger structural connections in the auditory regions of their brains.

    Healing through music

    Thompson taught her students how to compose music in addition to playing, allowing them to further express themselves. 

    Incarcerated children are more likely to have exposure to adverse childhood experiences (ACEs), defined as potentially traumatic events that occur in childhood, according to the Centers for Disease Control and Prevention.

    The research shows that even as children accumulate such ACEs as the incarceration or loss of a parent, witnessing violence or having a close relative with mental illness, it puts them at higher risk of poor educational attainment, substance use and even physical health problems such as cancer in adulthood.

    It can be hard for traumatized people to open up, Hodges said. Music can help.

    One student in Chatham Strings composed a piece about the loss of a parent. The orchestra performed that piece, “Motherly Love.”

    Encouraging reliability and reliance on others

    Playing music and being part of an ensemble involves coordination and teamwork, but it also requires expression — as an individual and as a group.

    “Everybody plays an important role,” Hodges said. “Not everybody can play first as well. So it’s a tricky balance.”

    Tucker said her organization, Kidznotes, works to create a “community through music.” 

    “The dynamics of orchestra works is very similar to how you create an intentional community outside of the program,” she said.

    Members of an orchestra support each other the same way they might support their neighbors or family members outside the orchestra. Just like in life, orchestra is more than just “playing your part,” she said.

    In Chatham Strings, Thompson said students quickly realized that if one person missed class, they wouldn’t sound as good. Students then felt a responsibility not only to themselves or Thompson, but to the group itself.

    “There’s a sense of responsibility,” Thompson said. “Of course, did that make them always make the right decisions? No. Does it do for any of us? But it had impact on them wanting to be responsible and be a part.”

    The pandemic has affected how both groups feel that community through music.

    Kidznotes was forced to go online as schools went online, and for some children that meant attending their group violin lessons from the McDonald’s parking lot because that was where there was Wi-Fi, Tucker said.

    For children in school during COVID, life is hard and unpredictable, Tucker said. 

    The pandemic changed the way we feel community through music. But music still found a way.

    As lockdowns began in countries around the world, videos of people playing trumpet or singing from their apartments circled around social media.

    In the end, it comes down to joy.

    That joy that music is so apt to bring is still retrievable despite the world. And that joy, that meaningful experience is something that anybody can experience, no matter your age, your cognitive ability or your numbers, Hodges said.

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  • Colorado health officials to provide update on COVID-19

    Colorado health officials to provide update on COVID-19

    State leaders are also closely following possible recommendations of medical-grade masks from the CDC.

    DENVER — While cases of COVID-19 remain on an upward trend in the state, modeling shows that hospitalizations could peak soon, health officials said Wednesday.

    As of Wednesday, there were 1577 people hospitalized with COVID-19, which is one more than the most recent peak the state saw in November, state epidemiologist Dr. Rachel Herlihy said. 

    There had been an average of 13,083 new virus cases per day over the past seven days, but state modeling shows that hospitalizations could peak soon.

    “If we look at that modeling data or, look at that data where we kind of fit the Colorado curve to other locations, you know, it does look like that time to the peak number of hospitalizations could be sometime around in the next week or so,” Herlihy said.

    The number of ICU beds available also remains steady, according to COVID-19 Incident Commander Scott Bookman.

    A larger percentage of people hospitalized with COVID-19 are in the hospital for something else rather than just COVID-19, health officials said.

    Out of the total number of COVID-19 associated hospitalizations, typically about 80 to 90{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of them were individuals who had a primary diagnosis of COVID-19. In other words, the main reason for their hospitalization was COVID-19.

    “That remaining percentage of 10 to 20{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} are in the hospital with something else potentially being the main cause and COVID-19 may be contributing or maybe an incidental finding,” said Herlihy.

    RELATED: Watch 9NEWS for free on ROKU, Apple TV, Fire TV

    However, in the last week, Herlihy said, the percentage of patients having COVID-19 as a primary diagnosis fell to about 65{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}. Herlihy said for the remaining patients, COVID-19 still complicates their care and recovery.

    “In many cases, COVID-19 is continuing to complicate their hospitalization, extend their hospitalization and even for those that may have something else causing their hospitalization and mild COVID-19 infection that is still complicating their hospitalization because those individuals need to be in isolation,” she said. 

    “And so that does continue to put a significant strain on our healthcare system and caring for those individuals who are actively infectious with the COVID-19.”

    Herlihy said there were similar findings across the country.

    This week the Washington Post reported that the Centers for Disease Control and Prevention is considering updating its mask guidance to recommend that people opt for the highly protective N95 or KN95 masks worn by healthcare personnel.

    RELATED: Yes, surgical masks offer better protection against COVID-19 than cloth masks

    “We are carefully looking at the updated recommendations at the federal level about moving away from cloth masks to medical-grade masks,” Bookman said when asked about the possibility of the state supplying those masks, which can be expensive.

    He said they’re “having conversations,” and that would be “more to come” on that issue. Colorado residents can already sign up to receive free at-home COVID-19 testing kits through the state.

    As of Jan. 11, 72.6{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of Colorado’s population had received at least one dose of the COVID-19 vaccine, and 65.4{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} was fully vaccinated, according to the latest data from the Colorado Department of Public Health and Environment (CDPHE).

    Since vaccines have become widely available, doctors have said the vast majority of new COVID-19 hospitalizations are people who have not received a vaccination shot.

    RELATED: Colorado likely weeks away from omicron peak, health officials say

    RELATED: Denver’s COVID case rate highest since pandemic began

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  • Seven tips on quitting smoking this New Year and all the resources you need in Scotland

    Seven tips on quitting smoking this New Year and all the resources you need in Scotland

    Quitting smoking may be one of the resolutions at the top of your mind as 2022 begins.

    Kicking the habit is one of the most common New Year’s resolutions and no easy thing.

    A new government campaign has been launched to motivate parents to quit given new research on how their smoking habits can influence their kids.

    Experts warned that teens are four times as likely to take up smoking if their parents or caregivers smoke.

    Young teens whose parents smoke are also twice as likely to have tried cigarettes.

    Whether or not you’re a parent, the largest age group of smokers is people aged 25 to 34 at 19 per cent.

    If you are one of the estimated 6.9 million smokers in the UK and looking to quit, read on.

    Seven tips on how to quit smoking this year



    Giving up smoking for new year
    Health experts have warned how adult smokers can influence kids

    1. Make a plan

    It sounds simple, but making a plan and sticking to it is harder than it seems.

    NHS Scotland recommends planning ahead to stop smoking on a specific day.

    “If you stop smoking for just a month, you’re already on track to stopping smoking for good,” says NHS Scotland.

    “Pick a time when you aren’t too stressed. Take one step at a time, give yourself small goals, and don’t think too far ahead.”

    2. Find your reason to quit smoking

    It’s never too late to quit, says family GP Dr Nighat Arif.

    Dr Arif advised: “Stopping smoking is one of the best things you will ever do for your health, and it’s never too late to quit.

    “If you want to quit smoking for your family or for your own health this January, you’re not alone.”

    Health minister Maggie Throup hopes the research will be an extra push for parents.

    She said: “We know that many people make a quit attempt in January, and while there are so many good reasons to stop smoking for yourself, we hope that this new campaign – by highlighting the inter-generational smoking link with parents influencing their children – will be the added motivation many need to ditch the cigarettes for good this year.”

    3. Talk to your GP for possible aids



    Woman Applying Patch On Her Arm At Home
    Speak to a GP or NHS stop smoking adviser for stop smoking treatments

    There are smoking treatments and medications that can help you quit the habit.

    Nicotine is addictive and the NHS recommends giving yourself a better chance at success by combining medication and support.

    “You’re much more likely to succeed with the help of nicotine replacement therapy and the support of a local smoking cessation group,” writes NHS Scotland.

    Speak to your GP or an NHS stop smoking adviser for advice.

    4. Tell your family and friends

    Your support system can lend moral support and help keep you accountable.

    Knowing that you’ve shared your goal helps keep you on course.

    Quitting at the same time as a friends or family member can strengthen the both of you.

    Did you know you can keep up to date with the latest news by signing up to our daily newsletter?

    We send a morning and lunchtime newsletter covering the latest headlines every day.

    We also send coronavirus updates at 5pm on weekdays, and a round up of the week’s must-read stories on Sunday afternoons.

    Signing up is simple, easy and free.

    You can pop your email address into the sign up box above, hit Subscribe and we’ll do the rest.

    Alternatively, you can sign up and check out the rest of our newsletters here.

    5. Avoid cravings

    Avoiding cravings can sound like something impossible, but it helps to be mindful of things that may cause cravings.

    Steering away from situations where you’d typically smoke, like certain social events and places, can help you stick to the plan.

    5. Ride the mood swings

    Feeling a gauntlet of emotions as you quit smoking is par for the course.

    One withdrawal symptom of nicotine are mood changes, but they will get better after a week or two, says the CDC.

    Likewise, the NHS Smokefree campaign says feeling ‘moody’ is normal, but ‘worth it’.

    7. Using the many resources in Scotland

    There are several ways to find support in your community.

    In Scotland, Quit Your Way Scotland is an advice and support service for anyone trying to stop smoking. The service can connect you with a stop smoking advisor.

    Find more information about Quit Your Way Scotland here.

    Local help for people in Scotland includes pharmacy services, together with group or one-on-one support here.

    People living in Scotland can request a ‘quit pack’ from NHS Scotland with two booklets of advice here.

    Find all the resources from NHS Scotland on stopping smoking here.

    There’s also the NHS Quit Smoking app to help your process here.

  • Health Tips: How to make sure your masks provide max protection

    Health Tips: How to make sure your masks provide max protection

    When Antonio Banderas starred in the 1998 movie “The Mask of Zorro,” audiences were being glad to go alongside with the fantasy that covering the mysterious hero’s higher deal with and nose with a small black mask manufactured it extremely hard to determine out who he was. But we now know that his identity — and his safety — would have been improved guarded if he experienced worn two masks.

    That is what the newest investigation released in the American Journal of Infection Handle suggests when it comes to shielding your self from COVID-19. Researchers from the Countrywide Institute for Occupational Basic safety and Overall health analyzed different masks and strategies of masking and observed suit modifications improve security from an infection.

    Unmodified masks (cloth or clinical) block about 56{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of cough aerosols and all-around 42{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of exhaled aerosols. But if you double mask, with a fabric mask in excess of a health-related mask, you block close to 85{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of coughed and 91{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of exhaled aerosols.

    Even superior: If you add an elastic brace around a healthcare mask, you can block 95{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of cough and 99{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of exhaled aerosols. (An elastic brace goes around the mask, sealing the edges, and is secured with two bands all around your head.) And an N95 mask may perhaps do even better when properly fit.

    As Omicron spreads and Delta carries on to bring about major complications, straining the overall health care process to the max, it’s intelligent to undertake the most-effective masking procedures when you are in crowded regions outdoors and in all indoor areas — it is just superior typical feeling.

    Nordic strolling can assistance you lay declare to better well being

    Norseman Leif Eriksson spotted North The us 500 decades in advance of Columbus — and, not like earlier sailors who had seemed at the rocky terrain from the safety of their sailing vessels, he and his crew established foot on Baffin Island, Labrador and Newfoundland, wherever they wintered. Those people Nordic walks through uncharted territory offered the adventurers with a lot of bodily and psychological stimulation — and tales to convey to when they properly returned household to Greenland.

    Nordic going for walks might be uncharted territory for you far too — but fortunately it’s just as gratifying bodily and mentally right now, with none of the dangers Eriksson faced.

    If you want to up the benefits of your 10,000 measures a day, get a maintain of two Nordic going for walks poles. Holding the poles powering you as an extension of your arms, you transfer them to match your foot stride. With every step, you apply drive to the pole, propelling your self forward and increasing workout intensity, with no additional pressure on your joints in your reduced human body. You will:

    — Activate 90{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of your body’s muscular tissues and burn 46{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} more energy than standard going for walks.

    — Up your aerobic activity by 25{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}.

    — Tone your arms, shoulders and back again muscle groups even though you increase your core toughness and posture.

    — Reward: For people with Parkinson’s, it has been observed to enable with posture and stability, top quality of gait and high quality of existence, also.

    So check out the rewards of Nordic going for walks as you stride out by way of your beloved park or uncover new territory for your actual physical action.