Saturday, October 24, 2020

Man Dies After Eating Too Much Black Licorice

 



By Carolyn Crist



Sept. 24, 2020 -- A Massachusetts construction worker died after eating bags of black licorice for an extended period of time, which caused his heart to stop, according to The Associated Press.


The 54-year-old ate a bag and a half every day for a few weeks, which created an imbalance in vital nutrients and affected his blood pressure. He was eating in a fast-food restaurant last year when he gasped and lost consciousness, doctors say in a case report published Wednesday in The New England Journal of Medicine.


The man was taken to a hospital and evaluated for a cardiac arrest linked to a rapid, irregular heartbeat. Doctors found that he had low potassium levels and heart rhythm issues.


“Even a small amount of licorice you eat can increase your blood pressure a little bit,” Neel Butala, MD, one of the case report authors and a cardiologist at Massachusetts General Hospital, told the AP.


Some black licorice contains glycyrrhizin, which is the sweetener derived from licorice root. It can create imbalances in electrolytes and low potassium levels, according to the FDA, as well as high blood pressure, swelling, lethargy, and heart failure. Eating 2 ounces of black licorice a day for 2 weeks can cause heart rhythm problems, the FDA says, particularly for people over age 40.


“It’s more than licorice sticks. It could be jelly beans, licorice teas, a lot of things over the counter. Even some beers, like Belgian beers, have this compound in it,” Robert Eckel, MD, a university of Colorado cardiologist, told the AP.


The patient had switched from red, fruit-flavored twists to black licorice a few weeks before his death, according to the AP. The FDA allows up to 3% of food content to contain glycyrrhizin, but some product packages don’t show consumers how much is in each ounce. In addition, many licorice candies that are made in the U.S. contain anise oil, which mimics the smell and taste of licorice, and can cause confusion for consumers.


The FDA recommends eating black licorice in moderation and reporting any irregular heart rhythms to a doctor. People can also report health problems related to licorice to the FDA.


Source https://www.webmd.com

Is It OK to Drink When . . .

 



Taking Antibiotics

Alcohol can cause headaches, flushing, dizziness, vomiting, and a fast pulse with antibiotics like cefotetan, metronidazole, and tinidazole. Doxycycline or linezolid might not work like they’re supposed to, so talk to your doctor or pharmacist before you have  a drink if you’re taking them. Other pairings may cause different side effects. Still, alcohol doesn’t seem to interfere with most antibiotics. Just remember that heavy drinking can slow your immune response and make it harder for your body to fight infection, with or without medication.

Taking Antidepressants

Drinking while you’re on antidepressants can worsen the very symptoms the medication is supposed to treat. It also might increase the type and level of side effects like dizziness, drowsiness, and slow reactions. Talk to your doctor before you have alcohol. If the doc says it’s OK, take it slow at first and observe your reaction to the combination.

Managing High Blood Pressure

Regular or heavy drinking is likely to raise your blood pressure. That’s bad news if you already have high numbers. But you can reverse much of this effect within a few weeks if you cut back or quit altogether. If you’re a heavy drinker, talk to your doctor about easing off slowly. Your blood pressure might spike for several days if you quit too quickly. 

Taking Nonprescription Painkillers

The three most common ones are acetaminophen, aspirin, and ibuprofen. If you’re otherwise healthy and use them from time to time, a little alcohol shouldn’t be a problem. But drinking could worsen various kidney, liver, and stomach problems that sometimes result from misuse or overuse of these drugs.

Trying to Get Pregnant

Even light drinking seems to make it harder for some women to get pregnant. Heavy drinking could disrupt your period and cause ovulation problems. It isn’t a good idea for dads-to-be, either. Alcohol can lower sex drive, lessen sperm quality, and even cause impotence.

Recovering From a Concussion

Your brain is extra sensitive as it heals. Even light drinking can slow your recovery and disrupt your sleep, learning, and sexual function. Some people say alcohol affects them more after a brain injury. That means you get drunk more easily and could hurt yourself further.

Getting Fertility Treatment

Alcohol lowers your chances of getting pregnant with treatments like IVF (in vitro fertilization) and GIFT (gamete intrafallopian transfer). It also makes a successful pregnancy less likely. And it doesn’t take much. In one study, women who had just four drinks a week had a lower successful birth rate. When both parents had four drinks a week, the rate went down even more. 

Pregnant

Because of the way your body processes alcohol, your baby’s brain gets even more of it than you do when you drink. The result is often a range of physical and mental birth defects known together as fetal alcohol spectrum disorders. Scientists don’t know what, if any, level of alcohol is safe for your baby. So if you’re pregnant or think you might be, cut out booze out completely. 

Recovering From a Stroke

Alcohol could interfere with medicine designed to prevent another stroke. Blood-thinners like warfarin are one example. And stroke can make you more sensitive to alcohol’s effects like problems with sleep, balance, and slurred speech. If you’ve just had a hemorrhagic stroke, you shouldn’t drink alcohol for a few weeks. Ask your doctor when it’s safe to drink again.

Breastfeeding

When you drink, alcohol enters your breast milk at around the same concentration as it goes into your blood. Any amount could cause problems for your baby’s growth, mental development, or sleep patterns. If you have one drink, wait at least 2 to 3 hours for the alcohol to clear your system before you breastfeed. The amount of time alcohol spends in your milk goes up with each drink. So three drinks could linger for 6 to 8 hours. Add 2 to 3 more hours for each additional drink (glass of wine, beer, or shot of liquor).

How Your Height Affects Your Health

 



The Long and Short of It

The average height for men in the U.S. is about 5 feet 9 inches. For women, it’s about 5 feet 4 inches. If you’re taller or shorter than average, you might notice a few pros and cons to your size. That holds true as your height relates to your health, too. While height -- or lack of it – doesn’t cause any health conditions, studies show it may make you more or less likely to have certain problems.


Cancer

Some research shows that a below-average height may mean you have lower odds of getting some types of cancer. For example, a study of more than 100,000 women in Europe and North America showed that shorter women are less likely to get ovarian cancer. Another of more than 9,000 British men between ages 50 and 69 showed that shorter men had lower chances of getting prostate cancer.


Diabetes

The length of your legs may be linked to your chances of getting type 2 diabetes. Based on 5 years of data on more than 6,000 adults, scientists think tall people may be less likely to get it. It’s not clear why the two are related, but one idea is that short stature is a sign of poor nutrition or other metabolism problems before birth or during childhood.


Heart Disease

Scientists aren’t sure exactly why, but people who are shorter than 5 feet 3 inches are about 50% more likely to get coronary heart disease than those who are 5 feet 8 inches or taller. The reason may be poor nutrition or infections before birth or in childhood that affect growth. It could also be that your genes affect both height and your odds of heart problems later in life.


Stroke

This happens when blood flow to an area of your brain gets cut off. Taller people are less likely to have one, and this is especially true if they’re at a healthy weight. Nutrition and other health-related things in childhood that affect how tall you are may be one reason for the link.      


Blood Clot

This can be a serious condition, especially if one forms in a major vein or travels to your lungs. Researchers can’t explain why, but studies show that the shorter you are, the less likely you are to have a blood clot in a vein. People who are 5 feet or shorter have the lowest chances of getting one.


Alzheimer’s Disease

Height may be an advantage when it comes to this type of dementia, especially for men. One study of more than 500 people showed that men who are about 5 feet 11 inches or taller are almost 60% less likely to have Alzheimer’s disease than those who are about 5 feet 7 inches or shorter. Taller women may have lower odds of it as well, but the link to height doesn’t seem to be as strong for them.


Pregnancy

Tall women are more likely to have longer pregnancies than shorter women. In one study, women who were 5 feet or shorter were more likely to give birth before they reached full term than those who stood 5 feet 8 inches or taller. And for every centimeter of difference in height between two pregnant women, the shorter woman gave birth one-fifth of a day sooner. Scientists aren’t sure why this is, but it could be related to the size of certain body parts, like the pelvis or cervix.


Hair Loss

A study of more than 22,000 men from seven countries showed that shorter guys have a greater chance of going bald. The scientists looked for changes in specific genes that can raise a man’s odds of losing his hair early. They found four that were linked to both male-pattern baldness and shorter stature.


Longer Life

Several studies over the years have shown that shorter people tend to live a little longer than taller people and have fewer long-term diseases as they age. Scientists are still studying the reasons behind this, but some areas they’re looking into include the amount of damage to cells over time, the levels of some hormones, and the size of some organs, like the brain, liver, and kidneys.


Heat Exhaustion

Shorter people are less likely to get overheated or have the more serious condition called heatstroke. This is mainly because taller -- and heavier -- people make more body heat. If they make it faster than they can get rid of it, like during intense exercise, that can lead to heat stroke or heat exhaustion. On the flip side, taller people can stay warmer than shorter people in colder weather for the same reason.


Lower Back and Hips

Shorter people are less likely to have lower back pain or break a hip. One possible reason taller people have a bigger chance of a hip fracture is their high center of gravity. That not only makes them more likely to fall, but it also may make them hit the ground with more force if they do.

How COVID Is Affecting the U.S. Food Supply

 





By Katherine Kam

When the coronavirus pandemic began, Americans not only worried about getting sick, but were alarmed by depleted grocery shelves, predictions of food shortages, meat plant shutdowns, and headlines about supply chains breaking. Several months into the pandemic, the U.S. food supply has taken its hits but remains undaunted.

All those bare shelves? "They wer dramatic, but not emblematic," says Daniel Sumner, PhD, a distinguished professor of agricultural and resource economics at the University of California, Davis. Early on, panicked consumers raced to stockpile canned goods, rice, dreid beans, and other staples, creating eerie impressions of scarcity in stories. But the food supply chain has remained surprisingly strong, according to Sumner. "It's much more resilient and solid now than I would ahve thought 2 months ago."

During the pandemic, meat processing businesses appeared to be the weakest link throughout the food supply chain. Meat processing plants have been virus hot spots as workers have fallen ill with COVID-19, some of them dying. Starting in early April, affected plants began closing. "Millions of pounds of meat will disappear," warned John Tyson, chairman of the major meat producer Tyson Foods. 'The food supply chain is breaking."

Tyson also revealed that his company had put new safety measures in place: taking workers' temperatures, increasing cleaning and sanitizing, and using social distancing. Other meat processing companies made similar changes.

As plants closed from outbreaks, the industry took to publicly calling on the federal government to intervene and keep meat operations running. Whether U.S. consumers truly faced meat shortages from shuttered plants has since been called into question. On June 16, The New York Times ran an article stating that while companies were sounding an alarm, they exported 129,000 tons of pork to China in April.

"The meat companies were saying that the sky was falling and it really wasn't," Tony Corbo, a senior lobbyist at Food Waler Watch, a consumer and environmental watchdog group," told the Times. "It wasn't that there was not enough supply. It was that the supply was being sent abroad."

The data on meat exports "is potentially embarrassing for an industry that trumpeted its role in feeding the American public to argue to keep plants operating during the pandemic," 2waccording to the article. It also said 'the industry stands by its warning about shortages and the need to keep the plants operating.' Amid the controversy, the situation has returned close to normal.

In late April, President Donald Trump signed an executive order declaring meat processing plants essential infrastructure and ordered them to remain open. Plants have reopened, even though some workers have protested that conditions remain unsafe.

By mid-June, the meatpacking industry was back to operating at 97% capacity, says Sumner, who also directs the University of California's Agricultural Issues Center.

Fruits and Vegetables not Disrupted

The produce sector has remained relatively unscathed, Sumner says.

"We have been waiting and thinking that we may end up with significant outbreaks among farm-workers," he says. "But there hasn't been a disruption there."

It's possible that many farm-workers might have already gotten sick and recovered without seeking treatment, he says. Certainly, the conditions exist for a COVID-19 outbreak. "Many of the people we talk about in the food system are among the poorest in North America. The vulnerability is really a function of the poverty," Sumner says.

The majority of farm-workers are immigrants, often from Mexico, he says. "The biggest concern is how people live. When you're poor, you have a harder time keeping your distance, either because your work requires you to be with people or you live very closely with people in a small apartment. It's hard to stay safe in that context."

"That is something we've been worried about, but there's been no widespread impact on the food systme.' Sumner says.

Weak Links in the Chain

While the nation's food supply has remained abundant, the pandemic has exposed the system's flaws--a stress test of sorts.

Decades of consolidation in U.S. Agriculture have been shown to pose risks. For example, the country has plenty of food animals, but there was a bottleneck at the meatpacking plants, where a limited number of major factories control much of the industry. "It's really stark in the case of meats," Sumner says.

"Having such a concentrated sector is not good," says Miguel Gomez, PhD, an associate professor at the Charles H. Dyson School of Applied Economics and Management at Cornell University. He specializes in studying food supply chains.

"Our food supply chain is resilient in general, but in the short run, this pandemic demonstrated that it doesn't respond to crisis as quickly as we need."

For example, the U.S. food supply chain has been too inflexible to shift a glut of products from the weakened food service sector (which includes restaurants, hotels, university dining halls, and other places that serve food outside of the home) to the supermarket sector.

"Before the pandemic, an average consumer would have spent half of his food purchase budget in the supermarket to prepare at home and half in restaurants, cafeterias, and the like," Gomez says.

"The food service supply chain is completely disconnected fromt he supermarket supply chain," he says. When farmers and suppliers lost business in the food service sector as clients shut down, it was difficult for them to pivot to the supermarket sector.

"That's why we saw vegetables not being harvested and milk being dumped," Gomez says. "At the same time, we saw empty shevles in the stores. That shows that all the milk and foods that were heading ot the restaurants didn't make their way to the supermarkets and they were wasted."

Therefore, the issue isn't shortages, but re-purposing, not an easy problem to remedy quickly. "The problem is that if you're bringing lettuce to supermarkets, you have to worry about labels and information--different boxes, different types of trucking."

"If you think about lettuce going to a restaurant like McDonald's or any food service, you have larger packages without the labels, without any branding."

"This pandemic made evident that with that degree of specialization, we failed in re-purposing foods faster, especially perishable products," Gomez says.

Specialization is highly efficient, but "thinking about just economic efficiency is very myopic. We need to think about resilience and how we can find ways in which food can be repurposed fromt he supermarket channel to food service, and vice versa," he says.

One solution would be to have distributors that can handle food for restaurants and supermarkets alike. "We need to make sure we have a secure flow of products so we don't have these disruptions that cause food waste and stockouts [lack of store inventory]," Gomez says.

Sumner points out other significant risks in the system. "One of the things we're vulnerable about," he says, "is how is the food service system going to come back?"

That sector is having a tough time planning for future trends, with so many unknowns. For example, Sumner's not sure his campus will open for in-person classes in the fall, a dilemma that bedevils universities across the land. if students come flocking back, would they live in the dorms and eat in the dining halls?

Will restaurants make a comeback? "I've seen headlines that said restaurants have come back faster than somebody thought, and the next headline says nobody is yet going to restaurants," Sumner says.

"We really don't know what's going to happen. We don't know how fast things are coming back. it really is the case that there's lots of uncertainty."

Food Banks Also Face Supply Chain Problems

Food remains ample for people with enough income or government benefits, according to Sumner. "I don't think there's any question that people who have the resources are going to have access to plenty of healthy food."

But food insecurity poses a growing threat, especially with the exploding numbers of people who have lost jobs in the wake of shutdowns. Many have lined up for miles in their cars and waited for hours for good giveaways.

"The increase in the number of people that are turning to food banks for help is about 60% more on average, compared to the same time last year," says Zuani Villarreal, director of communication for Feeding America.

Feeding America, the country's largest hunger relief organization, is a nationwide network of 200 food banks that partner with 60,000 food pantries, meal programs, community centers, and shelters to provide food to people in need. Feeding America estimates that due tot he pandemic, more than 54 million people in the U.S. will struggle with hunger in 2020, including a potential 18 million children.

Already, the effects have been staggering. No food bank has remained untouched, according to Villarreal. During a natural disaster, one or two food banks might be affected, but neighboring ones can step up to assist, she says. "This pandemic is really impacting all 200 food banks, and that is something that is unprecedented. We've never seen something like this so quickly have an effect on the supply chains and the increased demand."

Food banks are also trying to adapt to disrupted supply chains, Villarreal says.

Before the pandemic, Feeding America relied on several avenues for food donations, including farmers, restaurants, caterers, and hotels. Traditionally, though, the largest donors have been retail grocery stores that give away excess food. But as stay-at home orders spread across the country, grocery stores faced so much demand that they no longer could divert as many products to food banks, Villarreal says. Donations form restaurants and hotels also fell.

"We've seen contractions throughout the supply chain," she says.

With donations down, "food banks are having to purchase more products than before," she says. They've scrambled to buy food from manufacturers and distributors and other sources. Still, they can't always purchases what they need, Villarreal says. "The availability has been limited."

For many Americans, it's been unsettling to se images of crowds lining up for food whole farmers destroy crops and dairies dump milk.

To help bridge this disconnect, in April, the U.S. Department of Agriculture announced its Farmers to Families Food Box Program. Under the new effort, the federal government purchases fresh produce, dairy, and meat from small farms and works with food banks and other groups to distribute the boxes to people in need. By early June, the program had distributed 5 million food boxes, with plans to expand that number to 40 million by June 30, according to a USDA press release

While Gomez views the effort as an important start, he believes the federal government needs to increase the program's funding and "scale up because there are many people in need."

Changes in the Food Landscape

While experts aren't concerned that the country will run low on food, shocks to supply chains have changed the food landscape. Shoppers have paid higher prices at the grocery store, for example.

Furthermore, Gomez and Sumner say that people won't always be able to get the cut of meat or the brand of yogurt they want. "What we're seeing now is that the variety, the assortment of food in the grocery stores, is less," Gomez says. "That's going to be a change because in this country, we've been used to having all produces year-round, all the different brands that we want."

Finally, Gomez says, "We are entering a recession. For many households, income is going to drop. if I were a farmer or a food manufacturer, I would be thinking that these people will shift from fancy specialty foods to more basic foods at lower prices. I think that's going to be a trend that's going to affect the supply chains. I think we're going to see that very soon."

Source: www.webmdcom

Health Benefits of Almonds

 



Nutrients and Healthy Fat

One ounce of almonds packs around 165 calories, 6 grams protein, 6 grams of carbohydrates, and 3.5 grams fiber. Plus, its 14 grams of fat is 80% monounsaturated fat -- a healthy fat that helps lower your risk of heart disease while filling you up. 

“Bad” Cholesterol Buster

Almonds come packed with plant sterols, which are compounds that prevent your body from absorbing cholesterol. One-third cup of almonds a day, especially when you swap them for a less healthy snack choice, lowers your levels of LDL (“bad”) cholesterol. 

Serve Up Calcium

Of all the nuts, almonds have the most calcium, at about 75 milligrams per ounce. Calcium is key for bone building, blood clotting, healthy muscles, and a strong heart. 

Dairy Substitute

Whether you have allergies or avoid dairy for other reasons, almond milk is a great stand-in for cow’s milk. It’s lactose free and cholesterol free and is often fortified with nutrients and vitamins.

Full of Fiber

Fiber is a healthy diet must: It helps keep you regular, keeps your blood sugar level, holds cholesterol in check, and lowers your risk of dying of cardiovascular disease. Almonds deliver 3.5 grams of fiber per ounce (about 23 almonds).

Help With Weight Loss

Noshing on almonds helps you feel fuller, which can curb your cravings. Even with their high calorie count, almonds don’t pack on pounds. In fact, some studies show almonds can help boost your metabolism and bring on weight loss. 

Better Sleep

The unsaturated fat in almonds boosts your serotonin levels during the day. Serotonin is a chemical in your brain that helps control your sleep/wake cycles. Higher levels during the day mean better sleep at night.

Boost Your Sex Life

A recent study of men showed that a half cup of nuts a day enhanced their sex life, improving the quality of their orgasms and increasing their sexual desire

Build Immunity

Almonds come stocked with vitamin E, an antioxidant that helps build up your cells to better withstand damage. Studies show getting more vitamin E can help prevent heart disease, Alzheimer’s, and cancer.

Good for Gut Health

Almonds can help feed healthy gut bacteria like bifidobacteria and lactobacillus.   These bacteria help you digest fiber, prevent infections, and put out important healthy chemicals.

Foods that Age You

 



Spicy Foods

Some like it hot … and some can’t take the heat. Spicy food makes your blood vessels swell and even break, leading to purple marks on your face. If you have rosacea -- common in women after menopause -- the heat from spice can trigger a flare-up. It also raises your body temperature, so you sweat to cool back down. When sweat mixes with the bacteria on your skin, it can cause breakouts and blotches.

Margarine

Your skin is the largest organ in your body, and everything you eat affects it. Most margarines, especially the solid kind, have trans fats. They raise your “bad” cholesterol, lower your “good” kind, and create inflammation throughout your body. Inflammation is linked to heart disease and stroke, two conditions that can give you an aged appearance.

Sodas and Energy Drinks

The more sodas and energy drinks you consume, the quicker the cells in your tissues age. In addition to the fizz, they have more calories and added sugar -- 7 to 10 teaspoons in 12 ounces -- than any other beverage. Combined with the bacteria in your mouth, that sugar also forms acid that wears down your tooth enamel and causes decay. Other cons include weight gain and a higher risk of stroke and dementia.

Frozen Dinners

One frozen dinner can pack in half the sodium of a healthy daily diet. When you have too much salt, it causes you to drink more than normal and flood your kidneys. Any extra water will move to places in your body that have less salt, like your face and hands. That’s what makes you look puffy.

Alcohol

Those margaritas don’t look as good on your skin as they did in the glass. If you’ve ever had cotton mouth in the morning after a night of drinks, you know alcohol dehydrates you. This makes a big impact on your skin, which is 63% water. Even if you drink a big glass of water, it will hydrate all your other organs before your skin. When you don’t get enough, your skin looks and feels dry, and can’t defend itself against wrinkles.

Processed Meats

Put down the pepperoni: Processed meats, like bacon, sausage, ham, and deli cuts, are smoked, cured, or salted so they’ll last longer without going bad. It’s what makes them both delicious and dangerous. The sodium and chemical preservatives cause inflammation that can wear your body down inside and out. A little inflammation is good: It helps your cells heal. Too much can cause heart disease, stroke, and diabetes.

Fried Foods

The difference between dough and a doughnut is a nice long bath in boiling oil. That bath promotes free radicals, or unstable molecules that damage other molecules in your cells and add years to your skin. You can also find free radicals in other fried foods like french fries, hush puppies, and mozzarella sticks.

Baked Goods

Just because they’re not fried doesn’t mean they look good on you. Baked goods like cookies and cakes are high in artery-clogging fat that put on the pounds. They also don’t skimp on sugar, which can cause diabetes, high blood pressure, and tooth decay (among other things). Inflammation is another reason to skip that sundae. The more inflammation you have, the higher your chances of arthritis, depression, Alzheimer’s, and some cancers.

Charred Meats

How this for an acronym? Frying or grilling meat at high temps creates advanced glycation end products, or AGEs. Low levels of AGEs are fine (your own body produces them), but high amounts from charred meats cause inflammation that “inflammages” your body and triggers heart disease and diabetes.

High-Fructose Corn Syrup

Table sugar’s chemical cousin, high-fructose corn syrup, sweetens sodas and fruit drinks. Among many other health drawbacks, it interferes with your body’s ability to use copper, which helps you form the collagen and elastin that keeps your skin healthy. It’s also full of calories and puts you at risk for diabetes and heart disease.

Caffeine

Caffeine is a diuretic: It stimulates your brain and your need to urinate. This can cause dehydration. When you don’t have enough water, your skin stops releasing toxins. The backup makes you more prone to dry skin, psoriasis, and wrinkles.

Agave

Though it’s better for your body than artificial sweeteners, agave is 90% fructose, a type of sugar that can be broken down only in your liver. When your liver is overworked, it turns fructose to fat and makes more free radicals, the compounds that damage your cells.

Coronavirus: Healthy Actions that Help You Feel Better

 



Get Outside

The coronavirus pandemic has changed life as we know it. These changes can be hard, but there are ways you can stay mentally and physically healthy during this time. For one, try to get outside. Sunshine can boost your mood, and time outdoors brings many health perks. One study suggests green spaces can help keep depression and high blood pressure at bay. Of course, stay at least 6 feet away from anyone you don’t live with.


Get More Than 5,000 Steps a Day

Don’t feel bad if your fitness tracker isn’t logging 10,000 steps a day right now, but try to get more than 5,000 steps in to lower your risk of problems tied to an inactive lifestyle. Move around your home more to add steps your daily routine, whether you pace while on the phone or march in place during a TV show.


Be Active Throughout Your Day

Even if you hit your step goal with a morning run, it’s not healthy to spend the rest of the day sitting. If you have to be at a computer all day, set an alarm to get up and move every hour. Try to replace some of your sitting with standing. Plan short breaks throughout the day to go for a walk, play with your kids or pets, or do an exercise video.


Call or Text Someone

It’s important to stay connected with your friends, family, and neighbors even while you keep social distance. Text a funny meme, call your loved ones, mail an encouraging note, or set up a group video chat. These small acts can lift others up and boost your own mood. Research shows social connection helps your self-esteem, lowers your anxiety, and helps keep your emotions even.


Limit News or Social Media

If you feel more anxious after you read a bunch of news stories or scroll through social media, set limits for yourself. Maybe check your most trusted news source once a day for a set amount of time. Choose certain days and times to check in on social media, and delete the apps from your phone the rest of the time. Ask a family member or friend to help you stick to it if you find it hard to step back.


Take Time to Relax

While you take a break from routines that may cause anxiety, add time for things that help you relax. Maybe take a long bath or shower, put your holiday lights back up, or sip tea in the afternoon. Start an evening ritual to help you wind down, like lighting a scented candle and listening to music. Fragrances like lavender, sandalwood, and bergamot may help calm you. If your candle has an open flame, be sure to blow it out before bed.


Give and Receive Help

Don’t be afraid to ask for what you need, whether it’s groceries or someone to talk to. If you don’t know who to turn to, reach out to your community or your neighborhood social media group. In turn, look for ways you can care for others. Donate to a food drive, send a care package to a friend, or ask your older neighbors if they need anything before you head to the store. When you help others, it helps you feel better as well.


Try Something New

If there’s a bright side to all the canceled events, maybe it’s the newfound time you may have to try out a new hobby at home. There are plenty of online videos and websites that can help you learn anything from art and gardening to astronomy and coding. A new interest can help keep your mind off needless worry, and research shows hobbies are good for your health.


Set Goals

Goals can help you stay focused and give you a clearer purpose during this uncertain time. Don’t make them too hard. Set goals that are within reach, and think about what you can do each week or each day to work toward them. If you had set goals at the beginning of this year and they no longer make sense, reshape them or set new ones. Don’t beat yourself up if you have to put them on hold for now.


Go Easy on Yourself

This may not be the most productive season of your life, and that’s OK. You don’t have to cook fancy meals, start new work projects, or come up with creative activities for your kids every day. Give yourself grace, and focus on what’s most important, like keeping you and your family healthy.


Start a Journal

Keep a journal to help you process this unusual time. Try to write about both your feelings and the facts of what’s going on. A study found that people who did that were able to see the positive side of a stressful event better than those who wrote about only their feelings. You could also keep a diary, to simply record what life looks like right now, or a gratitude journal, which can help lift your mood.


Watch for Unhealthy Patterns

Take a look at any changes to your habits. Are you drinking more? Did you quit smoking years ago and find yourself reaching for a cigarette again? Is your stress showing up in angry outbursts? If you notice any harmful patterns, take steps now to get back on a healthy course. For instance, if you’re in recovery, reach back out to your support group. If you saw a therapist before the pandemic, schedule an online appointment.


Think of the Big Picture

Although you may be more distant from others right now, you are not alone. Across the globe, this virus has disrupted people’s lives. Keep in mind that your friends, colleagues, and millions of strangers all over the world are going through some of the same things you are. So try to give them some margin, too, if someone isn’t their usual self. We truly are all in this together.