Key Points 

References

Key Concepts

Healthy Longevity aligns with Nutrition, Attitude, Relationships, Exercise, My Power95 program

How to be Healthy at 100

https://www.yahoo.com/news/want-live-healthy-100-longevity-164423884.html

In a phone interview, Attia talked about "the Four Horsemen of Chronic Disease" - cardiovascular disease, cancer, cognitive diseases (such as Alzheimer's) and metabolic diseases (such as Type 2 diabetes) - and new ways to plan for longevity. The following was edited for length and clarity.

 I think a better goal is to maximize health span. When you do that, you will automatically get a longer life span. If you improve your health span, so that when you're 80, you actually function like a 65-year-old, it's almost impossible to not also get five to 10 years of life-span extension.

At 93, he's as fit as a 40-year-old. His body offers lessons on aging.

https://www.yahoo.com/news/93-hes-fit-40-old-205950972.html

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet.

didn't take up regular exercise until he was in his 70s

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well,

Key Tips to Slow Aging

1. manage blood pressure with exercise, eating right ( Mediterranean and Dash diets), weight management – take medications only when the management tips are not enough
2. maintain strong social contacts - lonely people age faster
3. prioritize positive focus and low stress - attitude, meditation, peace, relaxation, enjoyment, gratitude, yoga, tai chi, jim chi
4. good sleep 
5. protect vision, hearing, skin
6. exercise right to build better:  breathing, flexibility, balance, strenght << walking and Jim Chi are great - 15 minutes / day, 5X / week - no expensive equipment or gym membership
7. variety of activities - avoid a week with only 1 or 2 activiies - walk, travel, work at different tasks, roles ( physical, mental, meetings ), dates are good, dancing 

aging slowly

https://feelyoung4life.com/groundbreaking-ways-to-reverse-aging-naturally

diet

• anti-oxicdant, ant-inflammatory foods
• avoid lots fried, manufactured foods, red meat etc

exercise

• Jim Chi > focus, breathing, balance, position, exercise

sleep

• A peaceful bedroom environment, free from noise and distractions, also contributes to more restorative sleep.
• Furthermore, managing sleep duration and quality can mitigate the risks associated with chronic diseases often seen in older populations, such as cardiovascular disease and diabetes. Sleep promotes the production of growth hormone, which plays a part in tissue growth and muscle repair
• stress reduction
• physical exercise
• financial health
• mindfulness
• Jim's playlists
• structured practices, simple daily activities like walking in nature or practicing gratitude can significantly alleviate stress

Skin and hydration

• water
• tea
• mosisturirzers
• sun protection

Natural supplements

• Resveratrol, a compound found in red wine, grapes, and certain berries, has been extensively studied for its potential to activate genes that fight against aging disease processes.

mindfulness

• Maintaining mental agility is as important as physical health in the battle against aging. Engaging in activities that challenge the mind, such as learning new skills, reading, or playing musical instruments, can greatly reduce the risk of cognitive decline. Social interactions also play a crucial role in mental health, as they can prevent feelings of isolation and depression that often accompany aging. Continuous mental activity and social engagement keep the brain active and resilient against age-related deterioration.
• Cognitive exercises, like puzzles and memory games, are beneficial for keeping the mind sharp.
• Jim's dancing > precise physical movements to music, social interaction

be healthy, fall in love

Key Factors to Slow Aging

https://www.yahoo.com/lifestyle/aging-advancements-2023-194931283.html

1. Healthy habits can prolong your life.
2. Talking with friends and joining clubs helps you adapt to aging's challenges.
3. It's never too late to start strength training.
4. Sex in older adults has a positive impact on the brain.
5. Older adults may be less distracted by negative things than younger adults.
6. Renting may age you.
7. Good hydration is linked to healthy aging — and even a longer life.
8. those with higher serum sodium levels — which go up when fluid intake goes down — were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in a medium range
9. Cutting down on calories can slow aging.
10. The Mediterranean diet may boost your brain health.
11. MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet or Mediterranean diet high in leafy green vegetables are less likely to get Alzheimer's 
12. Swapping out mayo for olive oil may reduce your risk of dementia.
13. Having a strong sense of purpose is important too

Programs to get Healthy

https://www.yahoo.com/lifestyle/rebel-wilson-workout-photo-171340228.html

Foods

Blueberries for the win: anti-aging, skin, vitamins, minerals and more

Watermelon does everything right for your body

webmd.com-The Health Benefits of Watermelon.pdf   link

Cummin for health in yogurt or other foods - immune system regulation, anti-inflammatory

cayenne pepper, cinnamon and other peppers lower and regulate blood pressure

https://www.wikihow.com/Use-Cayenne-Pepper-to-Lower-Your-Blood-Pressure

Blood vessel health

is it possible to unclog your arteries?

There is no easy way to unclog an artery once plaque has built up. But, dietary choices, exercise, and avoiding smoking can improve cardiovascular health and stop blockages from worsening. In some cases, medication or surgery may be necessary.

In serious cases, medical procedures or surgery can help to remove blockages from within the arteries. A doctor may also prescribe medication, such as aspirin, or cholesterol-reducing drugs, such as statins.

Plaque is a mixture of fat, calcium, cholesterol, and waste from the cells in the body. This mix can stick to the walls of the arteries, making these blood vessels narrower. When this happens, it is called atherosclerosis.

Clogged or blocked arteries can stop fresh blood from reaching parts of the body, which can put a person at risk of a heart attack, heart failure, or stroke.

In many cases, people can prevent a plaque buildup and atherosclerosis. Some medical treatments are available to help clear the arteries, but they are invasive.

The best treatment is usually prevention, as removing plaque is much more difficult than preventing it from occurring.

Eating a heart-healthful diet and regularly exercising can be powerful tools for preventing clogged arteries. These disciplines also make a person feel better as time goes on.

People can prevent clogged arteries with the following lifestyle changes:

Avoiding trans fats

The type of fat a person eats can affect plaque in the arteries. The American Heart Association (AHA) recommendTrusted Source that a person limits their intake of saturated fats and trans fats. This is because these kinds of fats contain high levels of LDL cholesterol, which is the main material of plaque in the arteries.

Along with trans fats, saturated fats may also affect heart health, though the evidence for this is mixed. Saturated fats are mostly found in animal products, such as beef, pork, and dairy, but also in coconut oil and palm oil.

One review of scientific studies found there was a small but possibly importantTrusted Source reduction in the risk of cardiovascular issues when people cut down on saturated fats and replaced them with unsaturated fats.

Another review study suggests that people should avoid saturated fatsTrusted Source because they increase LDL cholesterol in the body, which is a direct cause of heart issues

Diet to reduce cholesterol

Unsaturated fats are the good fats. They contain HDL cholesterol, which can help to take bad cholesterol from the arteries before it turns into plaque.

According to the AHA, unsaturated fats may helpTrusted Source improve blood cholesterol when eaten instead of trans or saturated fats.

Unsaturated fats are mainly found in plants and fatty fish. Sources include:

• avocado
• olives
• walnuts
• some vegetable oils including sunflower and olive
• fatty fish, including trout, herring, and salmon
• fruits, vegetables
• whole grains
• green tea
• ginger

Clogged arteries

Clogged arteries, if they are left unchecked, can lead to conditions such as:

• Heart disease, which is where plaque builds up in the arteries in and around the heart.
• Angina, a condition where chest pain results from a lack of blood flow to the heart.
• Peripheral artery disease, which is where plaque builds up in the arms and legs.

what is the best DIY method to clear out your arteries safely?

spt>>

I'm not a medical professional, but I can provide some general information on maintaining heart health. However, it's crucial to consult with a healthcare expert for personalized advice, especially considering your background in software architecture and public sector regulations.

To maintain healthy arteries, you can consider the following lifestyle changes:

1. Diet: Focus on a heart-healthy diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of saturated and trans fats, cholesterol, and sodium.

2. Exercise: Engage in regular physical activity. Cardiovascular exercises like walking, jogging, or swimming can help improve heart health.

3. Quit Smoking: If you smoke, quitting is one of the most significant steps you can take for your heart health.

4. Manage Stress: Develop stress-reduction techniques such as meditation, deep breathing, or yoga, as chronic stress can contribute to heart problems.

5. Control Blood Pressure: Monitor your blood pressure and follow your healthcare provider's recommendations to keep it within a healthy range.

6. Manage Cholesterol: Keep your cholesterol levels in check through diet, exercise, and medications if prescribed by your doctor.

7. Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a combination of diet and exercise.

8. Limit Alcohol: If you consume alcohol, do so in moderation. Excessive alcohol consumption can negatively impact heart health.

9. Regular Check-ups: Visit your healthcare provider regularly for check-ups and to monitor your heart health.

10. Medications: If your healthcare provider recommends medications to manage specific risk factors like high blood pressure or cholesterol, be sure to take them as prescribed.

Remember that these are general guidelines, and it's essential to consult with a healthcare professional who can assess your specific situation and provide tailored recommendations. If you're interested in a more detailed and structured approach, you may consider creating a document or report that outlines these steps with a table of contents, logical flow, and references to relevant sources.

Diets

Free Diet Assessment - Mayo Clinic

https://diet.mayoclinic.org/us/diet-assessment/

assessment results

diet.mayoclinic.org-jim these tips will help you get motivated for weight loss.pdf file

DASH diet

https://www.nhlbi.nih.gov/education/dash-eating-plan

When following the DASH eating plan, it is important to choose foods that are:

• Low in saturated and trans fats
• Rich in potassium, calcium, magnesium, fiber, and protein
• Lower in sodium

https://www.nhlbi.nih.gov/sites/default/files/inline-images/DASH%20Easting%20Plan%20Pinterest_V3.jpg

Dash menus

dash-menu-mayoclinic.org-Sample menus for the DASH diet.pdf file

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

https://en.wikipedia.org/wiki/DASH_diet

The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public

The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol. OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk."^[9]

Mediterranean Diet

https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20058062

https://www.yahoo.com/gma/know-mediterranean-diet-ranked-best-120424948.html

People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease."

The American Heart Association says the Mediterranean diet can "play a big role" in helping to prevent heart disease and stroke and reducing risk factors like diabetes, high cholesterol and high blood pressure. Consuming virgin olive oil, in particular, may help the body "remove excess cholesterol from arteries and keep blood vessels open," according to the AHA

The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation,

The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group

Overall, the diet is mostly plant-based and focuses on healthy fats.

Healthy fats emphasized in the Mediterranean way of eating include virgin olive oil, avocados, nuts, salmon and sardines, according to the Harvard School of Public Health. Red meat consumption is limited to a few times a month.

All types of vegetables and fruits are encouraged on the diet, as are non-meat sources of protein like beans and other legumes.

Fish is encouraged twice weekly and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in smaller portions

The main source of hydration should be water

Green tea, wild blueberries are excellent

Managing Body Fat ** 

https://www.yahoo.com/news/science-male-middle-age-spread-160609359.html

Fitness Foods

https://www.mensjournal.com/food-drink/the-20-fittest-foods/14-milk/

Brain Foods

11 Foods That Boost Memory amp Help You Focus.pdf

Exercise

Web.md Body Types and Exercise relationship

Jim Chi - a focus for your mind and body for your day

1. Jim Chi - a derivative of Tai Chi Quan ... supreme ultimate warrior - the Ultimate Program Tailored for You

   1. Supreme ?  No - you only compete against yourself
   2. Warrior ? No - focus on peace and preparation
   3. Ultimate ? Yes - the ultimate version of you
      
      
2. My model for an exercise life plan ( Physical and Mental ) and focus designed by, that works for me
   1. It includes some:  aerobic, strenghtening, stretching, breathing, balance exercises all in 15 minutes a day without shock to joints ( jumping, running etc ).
      
      
3. I encourage everyone to design their own exercise plan ( Physical and Mental ) that fits their needs
   
   
4. I call my current program Power95
   1. I designed it be a program I could still do without damaging my body at 95
   2. I'm 75 so that's another 20 years
   3. so if I make to 95, what then?
   4. My plan is to create a new program. Power115  
      
      
5. Physical focus tips
   1. know where you health is now before you start a program: see a doctor if you haven't recently
   2. to be your best, you need the right exercise, diet and rest that works for you
   3. if the calendar says it's an exercise day and your body says no, listen to your body
   4. exercise early to start your day right
   5. set your weekly cycle and include some off or "light" days
   6. prepare for exercise:  focus then breathing then balance then position for an exercise
      
      
6. Mental focus tips
   1. I'm a lucky man
      1. I made it to 75 - many didn't
      2. I'm still functioning reasonably well
   2. everyday is an opportunity to focus on what you believe is most important
   3. life isn't perfect
   4. I'm definitely a work in progress
   5. but life can have perfect moments so celebrate them, share them

Jim Chi video of a morning routine. — 500 MB size only

create short version for download

_jim-power95-p1.mp4. link only

Jim Chi - Morning exercise routine

Jim Chi - Short program ( recommended )

10 minutes per day, 5 days per week 

1. Stretch ups  - 120 reps - slow start with progressive speed increase – ( breast stroke standing up )
2. Breathing Stretches - 10 deep breaths, 5 head back, 5 hands over head back, 5 head back,  5 hands over head back
3. Push ups - 20 reps - ( lay down without a bed )
4. Breathing Stretches - 10 deep breaths, 5 head back, 5 hands over head back, 5 head back,  5 hands over head back
5. Bicep flex ( both arms at once ) - 50 count 
6. Breathing Stretches - 10 deep breaths, 5 head back, 5 hands over head back
7. Left leg balance - 10 count, medium pace
8. Right leg balance - 10 count, medium pace

• DONE - Congratulations - another good short day

Jim Chi - Long program ( not really more effective )

To save time overall, I do steps 7 to 10 in the shower

15 minutes per day, 5 days per week 

1. Stretch ups  - 120 reps - slow start with progressive speed increase – swim standing up
2. Breathing Stretches - 10 deep breaths, 5 head back, 5 hands over head back, 5 head back
3. Push ups - 15 reps - lay down without a bed
4. Breathing Stretches - 10 deep breaths, 3 head back, 3 hands over head back, 3 head back
5. Push ups - 15 reps - lay down without a bed
6. Breathing Stretches - 10 deep breaths, 3 head back, 3 hands over head back, 3 head back
7. Left bicep Flex – 40 count 
8. Breathing - 40 count, medium pace
9. Right bicep Flex – 40 count 
10. Breathing - 40 count, medium pace
11. Left leg balance - 10 count, medium pace
12. Right leg balance - 10 count, medium pace
    
    DONE - Congratulations - another good day

Other Fitness Options I'm not actively Using

Other options to add for body weight training

Body weight training references

Mayo Clinic on body weight training

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/body-weight-training/faq-20147966

include strength training exercises for all major muscle groups into a fitness routine at least two times a week.

Once you can easily do an exercise for one set of 12 to 15 repetitions, try alternative forms of the exercise to give you more resistance or challenge.

Take at least one day off between exercising each specific muscle group to give your muscles time to recover.

• Squats
• Squat thrusts
• Lunges
• Situps
• V-ups
• Bicycle crunches ( sit up but move one leg up and turn to touch elbow to knee )
• Swimups ( jumping jack without the jump - add pace as needed )
• Pushups
• Pullups ( grab over the bar )
• Chinups ( grab under the bar )
• Mountain climber ( plank then alternate pull leg forward to chest ) - can add pace as needed
• Bear Crawl ( all fours - move alternate leg and arm forward )
• Planks  ( add alternate arm reach unders to increase difficulty )
• Step-ups
• Burpee - combine squat thrust with pushup ( can do 2 pushups for 1 squat thrust ) or ( do a squat legs together for better pace )

Tips after exercise

Take a short shower after your workout. Sweat can make your skin itchy and irritated. 

Drink water

Can you build muscle mass with bodyweight exercises?

https://fitbod.me/blog/can-bodyweight-exercises-build-muscle/

Yes, bodyweight exercises can build muscle if you use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.

Best bodyweight exercises to build strength

https://www.healthline.com/health/bodyweight-workout

https://www.coachmag.co.uk/fitness/workouts/bodyweight-workouts

https://www.aleanlife.com/bodyweight-exercise/

https://www.mensjournal.com/health-fitness/best-bodyweight-exercises-lose-weight-burn-fat/

https://barbend.com/best-bodyweight-exercises/

https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

https://fitbod.me/blog/can-bodyweight-exercises-build-muscle/

Exercise breaks all day ( every 2 hours recommended )

If tired, rest for 5 to 10 minutes

then do stretch ups at a good pace for a few minutes

blood is circulation for at least 1 or 2 hours

At night, break every 2 hours if watching TV

Dangers of sitting all day

https://www.webmd.com/fitness-exercise/ss/slideshow-sitting-health

webmd.com-Why Sitting Too Much Is Bad for Your Health.pdf

Relationships

My Dad on marriage

marriage is not 50-50.

To make it work, you need real communication and both people have to be happy and willing to give 75% and expect 25% in return

Life isn't perfect, live it now

your life isn't a movie you watch
you're the star
you live it
don't wait for perfect
now is the time
focus on what's important
look in her eyes
... see her
feel it
put on the right song
dance
..  slow
sing
... low
show her how you feel
whatever happens
... smile
it was the right moment
keep moving forward

Song:  Solomon Burke - Cry to Me > Come to me > Dirty Dancing

https://www.youtube.com/watch?v=3930TLW_XW0

Communications, Shared Activities are highest reasons for divorce - 2022

reasons people divorced - 2021

Basically, we live in an era when personal satisfaction is important—and if a marriage isn't satisfying us because we don't feel like we're on the same page as our partner or the romance has gone MIA, divorce may be an acceptable option.

So what are signs that these issues could be arising in your own relationship? "If you're not happy, are being reactive or shorter with your partner, or notice significant changes in the relationship, pay attention—these could be red flags,

Helping People Find Their Worth

Just read your post

"When I was growing up I didn’t see my type of body anywhere. Not on TV, not in the movies, not in magazines, not even with my friends. "

You are right about what we see is what we accept..

You have great instincts and values.

You really help people as much as you entertain them.

Please keep up the good work.

Jim

I wrote the response below to a woman's Facebook post about her daughter with Down's syndrome.

She wanted her to experience a normal school experience rather than be separated in a special group.

Here's the post and my response below.

https://www.facebook.com/klthrock

Decline in US marriage rate has many causes including Tax policy

https://usafacts.org/articles/state-relationships-marriages-and-living-alone-us/

punishing married filing separately is 1 factor that drives marriage rates down

SEX - yes it's good

webmd- sex drive changes as you age

hormones play a role, it’s not always clear how much of a difference they make. But other factors -- psychological, social, and physical -- also work together to create your libido.

your 20s

Testosterone, a hormone men need for sexual arousal, is typically high in your 20s, and so is your sex drive

scientists think that female desire might go up just as fertility starts to decline toward the end of your 20s.

your 30s and 40s

testosterone starts to slowly decrease around age 35. 

for many men, the stress of work, family, and other commitments can affect how interested you are in sex

women This time of life may be when your sex drive is strongest. One study showed that women between 27 and 45 had more frequent and more intense sexual fantasies than younger or older women. They also had more sex and were more likely to have it sooner in a relationship.

pregnancy and childbirth have a big impact on your sex life

your 50s and 60s 

men - If you’re in good physical and mental health, there’s no reason you shouldn’t continue to enjoy your sex life as you get older. ED does become more common as you age. Your erections may happen less often and may be less firm. But it’s not age itself that causes the problem as much as health problems that become more common with age, like heart disease, diabetes, high cholesterol, and obesity, and the drugs that treat them.

women -  empty nest” or less worry about getting pregnant might make some women more interested in sex.  But as you head toward menopause, estrogen levels drop, which might cool your libido down a bit and lead to vaginal dryness. Hot flashes, anxiety, weight gain, and sleep problems also can make you less in the mood. Ask your doctor about medicines, hormones, lubrication, and other treatment. 

Talk about sex

Ask your partner about their needs and desires, and talk about yours, too. Don’t be afraid to try new things as your bodies evolve and your stage of life changes. This can help keep you and your partner engaged and interested in sex. Be honest about your physical and emotional satisfaction. It might even be a good idea to set aside certain times to be intimate. 

Sex tips for older women

what feels best for physical stimuatlon for older women?

It's important to talk to your partner about what feels best, as sexual arousal includes both psychological and physical aspect

safe-sex-mistakes-to-avoid

STI - If you’re sexually active, talk to your doctor about testing or visit a health clinic. They’ll take some of your blood to test or have you pee in a cup.

condoms - Only put a condom on an erect, or hard, penis. Pinch any air out of the end and roll it all the way down. When you’re finished having sex, hold the base of the condom and pull out.

have-sex-now

 good for you as moderate exercise

Women who have sex a couple of times a week are less likely to get heart disease than those who have it once a month.

 “Not tonight, Dear. I have a headache.” It turns out sex can help with pain

People who have more sex are less anxious 

married women who climaxed more often had a slight tendency to live longer. 

Sex has been linked to the making of new brain cells, 

can make couples happier

sparks feelings of intimacy, affection, and closeness with your partner.

The more sex you have, the slimmer you’re likely to be. 

mental health improvement - Adults in committed relationships who have more sex are less likely to be depressed or take medication for mental health issues.

prevents colds - college students who had sex twice a week had more cold-fighting antibodies in their saliva than those who had sex less often

sleep - Orgasm triggers a surge of endorphins and oxytocin in both men and women, and that dulls pain and relaxes you

future health - If you have an active sex life in middle age, you’re more likely to keep it up as you get older, which is linked to better health and happiness.

Alzheimers Ideas

Dementia risk factors - 2024 study
https://www.yahoo.com/news/study-identifies-15-risk-factors-170532088.html

The 15 risk factors researchers determined were "significantly associated" with developing dementia early were:

• lower formal education

• lower socioeconomic status

• the presence of 2 apolipoprotein ε4 allele

• complete abstinence from alcohol

• alcohol use disorder

• social isolation

• vitamin D deficiency

• high levels of C-reactive protein

• reduced handgrip strength

• hearing impairment

• orthostatic hypotension

• stroke

• diabetes

• heart disease

• depression

Deep learning technology can accurately reflect a person’s risk of cognitive decline and Alzheimer’s disease based on brain age.

https://neurosciencenews.com/brain-age-ai-alzheimers-22192/

The brain of a forty-year-old may look as ‘young’ as the brain of a thirty-year-old, or it may look as ‘old’ as that of a sixty-year-old.”

The human brain holds many clues about a person’s long-term health — in fact, research shows that a person’s brain age is a more useful and accurate predictor of health risks and future disease than their birthdate.

Now, a new artificial intelligence (AI) model that analyzes magnetic resonance imaging (MRI) brain scans developed by USC researchers could be used to accurately capture cognitive decline linked to neurodegenerative diseases like Alzheimer’s much earlier than previous methods.

Brain aging is considered a reliable biomarker for neurodegenerative disease risk. Such risk  increases when a person’s brain exhibits features that appear “older” than expected for someone of that person’s age. By tapping into the deep learning capability of the team’s novel AI model to analyze the scans, the researchers can detect subtle brain anatomy markers that are otherwise very difficult to detect and that correlate with cognitive decline.

New study challenges previous ideas regarding Alzheimer's disease

https://medicalxpress.com/news/2023-01-previous-ideas-alzheimer-disease.html

The findings challenge the idea that simply having higher amounts of amyloid protein in general is an underlying cause of Alzheimer's, say Finch and Thorwald. Instead, the increase in soluble Aβ may be a general aging-related change in the brain not specific to Alzheimer's, while higher levels of fibrillary amyloid appear to be a better indicator of poorer brain health

Types of Dementia

Alzheimers is just one type of dementia

Potential Value Opportunities

Skin conditions and care

skin-conditions-webmd.com-Identify Rashes Eczema and More.pdf

skin-conditions-webmd.com-Identify Rashes Eczema and More.pdf file

exercises to reduce face wrinkles over time 

hair loss with minoxidil pills prescription

minoxidil, an old and well-known hair-loss treatment drug used in a very different way. Rather than being applied directly to the scalp, it is being prescribed in very low-dose pills.

Webmd on Hair Loss

Genes Cause 90% of Male Hair Loss

Dermatitis Treatments

https://www.webmd.com/skin-problems-and-treatments/eczema/features/treat-severe-atopicd 

Topical Treatments

A newer type of topical treatment is crisaborole (Eucrisa). This ointment helps ease inflammation, itching, and rashes in people age 2 and older.  

A group of new medications called Janus kinase (JAK) inhibitors have been approved for AD. They block a pathway that leads to the release of inflammatory chemicals in the body. Ruxolitinib (Opzelura) is available as a cream. 

Drug treatment

Dupixent cleared the skin, relieved itching, and improved quality of life in people with AD. More than half of those who took it for 16 weeks said they had 75% fewer symptoms. Those improvements last long-term.

Hair Growth

https://www.health.com/beauty/hair/best-hair-growth-serums?hid=c9e74fb017144707ceac30d1959018dd37e28399&did=880062-20221202&utm_campaign=healthy-living_newsletter&utm_source=health.com&utm_medium=email&utm_content=120222&cid=880062&mid=103521644117&lctg=175419721

Topical Treatments

According to dermatologist Dr. Shari Sperling of Sperling Dermatology, hormones, stress, genetics, dieting, and illnesses are the most common causes of thinning, loss, patchiness, and other hair changes. Using a serum or medication—or some combination of both—is usually the most effective way to target the underlying cause and promote regrowth.

Hair growth serums encourage a nutrient-rich environment on the scalp, activating blood vessels to carry oxygen to the follicle's root and accelerating hair growth. They can also plump up the hair cuticle, giving the appearance of thicker hair. Tiffany Young, trichologist and CEO of ThinHairThick, recommends looking for products that contain castor, rosemary, pumpkin seed oil, or menthol, natural ingredients that can alleviate dandruff, fungal infections, dryness, and some forms of alopecia.

Minoxidil, the active ingredient in our best overall pick, Rogaine for Women, has long been the gold standard in hair regrowth and is recommended by renowned dermatologists like Paul Jarrod Frank, MD. But minoxidil is not without its downside—some reported side effects include eczema and scalp irritation. Products like the Shapiro MD Hair Loss Leave-In Formula offer a minoxidil-free formula that contains DHT blockers to inhibit a hormone that can cause hair loss. If you’re looking for a plant-based formula, we recommend Vegamour Gro.

Potential Challenges

COVID issues

COVID pill to mitigate impacts - Paxoloid

https://www.yalemedicine.org/news/13-things-to-know-paxlovid-covid-19#:~:text=It%20shows%20clear%20benefit%2C,treat%20COVID%2D19.

Paxlovid is the latest COVID-19 treatment that’s been all over the news. The drug was granted an emergency use authorization (EUA) by the Food and Drug Administration (FDA) in December for anyone ages 12 and older who weighs at least 88 pounds, and is at high risk for severe disease. 

Paxlovid is an oral antiviral pill that can be taken at home to help keep high-risk patients from getting so sick that they need to be hospitalized. So, if you test positive for the coronavirus and you are eligible to take the pills, you can take them at home and lower your risk of going to the hospital. 

long-term effects

https://www.yahoo.com/news/covid-raises-risk-long-term-150329709.html

 People who had COVID-19 are at higher risk for a host of brain injuries a year later compared with people who were never infected by the coronavirus, a finding that could affect millions of Americans, U.S. researchers reported on Thursday.

The year-long study, published in Nature Medicine, assessed brain health across 44 different disorders using medical records without patient identifiers from millions of U.S. veterans.

Thyroid issues

Thyroid problems

https://www.webmd.com/a-to-z-guides/do-i-have-thyroid-problem

our thyroid is a small, butterfly-shaped gland in your neck, along the front of your windpipe. It makes hormones that help control many parts of your metabolism, like how fast your heart beats and how fast you burn calories.

The most common issues with the thyroid are hypothyroidism, when the gland doesn’t make enough hormones, and hyperthyroidism, when it makes too many

hyperthyroidism

because its symptoms are a lot like those of other conditions. They can include:

• Larger appetite than usual
• Sudden weight loss, even though you’re eating the same amount of food or more
• Fast or uneven heartbeat or sudden pounding of your heart (palpitations)
• Nervousness, anxiety, or irritability
• Trembling in your hands and fingers (called tremors)
• Sweating
• Changes in your period
• Increased sensitivity to heat
• Changes in bowel movements, especially more frequent ones
• Swelling at the base of your neck
• Feeling tired or like your muscles are weak
• Trouble sleeping
• Thinner skin
• Fine, brittle hair

It’s rare, but you also could have thyroid eye disease. It’s a condition that makes your eyes red and swollen to the point that they seem to bulge. 

Your thyroid controls things like how fast your heart beats and how quickly you burn calories. It releases hormones to control your metabolism (all the things your body does to turn food into energy and keep you going).

Another important hormone your thyroid makes is called parathyroid hormone. This helps keep a healthy amount of calcium in your blood.

Hyperthyroidism, also known as overactive thyroid, can speed up your metabolism and cause unpleasant symptoms.

Certain medicines can mask the signs of hyperthyroidism. If you take beta-blockers to treat high blood pressure or another condition, you might not know you have it.

Thyroid nodules

https://www.mayoclinic.org/diseases-conditions/thyroid-nodules/symptoms-causes/syc-20355262

Most thyroid nodules aren't serious and don't cause symptoms. Only a small percentage of thyroid nodules are cancerous.

Hypothyroidism

The signs can be different for everyone, and you may not notice any early on. But low levels of thyroid hormones eventually can slow down some of your body’s systems. You may:

• Feel cold
• Get tired more easily
• Have dry skin
• Be constipated
• Be forgetful
• Feel down or depressed
• Weight gain
• Increase in cholesterol level
• Muscle weakness
• Thinning hair
• Hoarseness

Diagnosis:

A simple blood test to check your thyroid’s hormone levels is all that’s needed to find out if you have hypothyroidism.

For hyperthyroidism, your doctor will see if your thyroid gland is bigger than it should be or if your pulse is too fast. They’ll also look for a tremor in your fingers when you hold them out straight.

Understanding the Thyroid

https://www.webmd.com/women/guide/understanding-thyroid-problems-basics

Thyroid disorders can range from a small, harmless goiter (enlarged gland) that needs no treatment to life-threatening cancer. 

Breathing Issues and Tips

How we breathe

https://www.webmd.com/lung/how-we-breathe

Breathing starts when you inhale air into your nose or mouth. It travels down the back of your throat and into your windpipe, which is divided into air passages called bronchial tubes.

For your lungs to perform their best, these airways need to be open.  They should be free from inflammation or swelling and extra mucus.

The bronchioles end in tiny balloon-like air sacs called alveoli. Your body has about 600 million alveoli.

The alveoli are surrounded by a mesh of tiny blood vessels called capillaries. Here, oxygen from inhaled air passes into your blood.

Common diseases of the respiratory system include:

• Asthma. Your airways narrow and make too much mucus.
• Bronchiectasis. Inflammation and infection make your bronchial walls thicker.
• Chronic obstructive pulmonary disease (COPD). This long-term condition gets worse over time. It includes bronchitis and emphysema.
• Pneumonia. An infection causes inflammation in your alveoli. They might fill up with fluid or pus.
• Tuberculosis. A bacterium causes this dangerous infection. It usually affects your lungs but might also involve your kidney, spine, or brain.
• Lung cancer. Cells in your lung change and grow into a tumor. This often happens because of smoking or other chemicals you’ve breathed in.
• Cystic fibrosis. This disease is caused by a problem in your genes and gets worse over time. It causes lung infections that don’t go away.
• Pleural effusion. Too much fluid builds up between the tissues that line your lungs and chest.
• Idiopathic pulmonary fibrosis. Your lung tissue becomes scarred and can’t work the way it should.
• Sarcoidosis. Tiny clumps of inflammatory cells called granulomas form, often in your lungs and lymph nodes.

How to clean your lungs

https://www.webmd.com/lung/copd/features/lung-detox-facts

Keep your lungs healthy

https://www.webmd.com/lung/ss/slideshow-ways-to-keep-lungs-healthy

Keep Lungs open if suffering from Covid

https://www.webmd.com/lung/copd/tips-to-clear-airways-with-copd

postural drainage

To clear the front of your lungs, lie on your back and make sure your hips are higher than your chest. Place a small pillow under your head and two others beneath your hips. With one hand on your belly and the other on your chest, breathe in and push your belly out. Now exhale and notice how your belly sinks back down.

Next, roll over to either your left or right side to clear mucus from the sides of your lungs. Spend 5-10 minutes on each side. Use pillows under your head and hips to keep your chest lower than your hips and use the belly breathing technique.

Lie face down on your stomach to drain mucus from the back of your lungs. Place a few pillows under your hips and rest your arms by your head while you breathe in and out from your belly.

Breathing techniques

The controlled coughing technique uses little oxygen to loosen and move mucus through your airways. Sit down with your feet flat on the floor. Lean forward and fold your arms over your stomach as you breathe in through your nose. Cough two to three times through your mouth in short, sharp breaths. Now, breathe in softly through your nose and repeat if needed.

With the active cycle of breathing technique (ACBT), you will combine the different coughing techniques to move your breath into small and larger areas of your lungs. Gently breathe in through your nose and out through your mouth six times to relax your chest. Next, you want to move air into the small airways of your lungs. Inhale deeply and hold it for 3 seconds. Exhale softly. Last, use the huff cough technique to get the mucus out of the larger airways. Repeat the final step until you have coughed up the mucus.

Prevent infection. Protect your lungs from further harm by getting flu and pneumonia vaccines,

Natural Cough Remedies

https://www.webmd.com/cold-and-flu/ss/slideshow-natural-cough-remedies

honey - A teaspoon or two of honey may cut mucus production. Honey also kills germs.

hot tea - Hot drinks won’t ease a stuffy head, but they can soothe a cough much better than room temperature drinks.

ginger - compounds inside ginger root can relax the muscles that tighten your airways

water - Drinking lots of water not only soothes the scratch of a cough and keeps you hydrated, but it also thins the mucus in your throat.

steam - Breathing in steam may help with coughing because it calms and moisturizes your airways.

Saline irrigation, or washing out your nasal passages with a saltwater rinse, can keep inflammation down by flushing out irritants and clearing away mucus

Menthol ( Vicks ) - Menthol, a compound naturally found in peppermint, opens your airways to help you breathe more easily. 

Salt water gargle - Mix 1/4 to 1/2 of salt into 8 ounces of warm water, tip your head back, gargle, and then spit the mixture out.

cough drops - Your best bet is cough drops with airway-opening menthol.

Prednisone to reduce bronchospasms has side effects

https://www.webmd.com/asthma/guide/prednisone-asthma

Prednisone is an oral steroid medication. If you have serious worsening of asthma symptoms (an asthma attack), your doctor may prescribe a brief course of oral steroids such as prednisone. 

Sometimes systemic steroids like prednisone are taken in high doses for a few days. This is called a steroid burst. They may also be given in a low dose daily or every other day for long-term asthma control.

Side effects with short-term steroid use include:

• Weight gain
• Fluid retention
• High blood pressure
• Elevated blood sugar

Side effects with long-term steroid use include:

• Growth suppression
• Diabetes
• Cataracts of the eyes
• Bone-thinning osteoporosis
• Muscle weakness

HPV infections, vaccination

https://www.health.com/condition/hpv/hpv-vaccine-adults?did=760127-20220330&utm_campaign=hth-month_relationship-builder&utm_source=health.com&utm_medium=email&utm_content=033022&cid=760127&mid=83444541415&lctg=175419721

At what age should people get the HPV vaccine?

Hypertension - high blood pressure management

web.md

Hypertension Guide Book

https://www.webmd.com/hypertension-high-blood-pressure/default.htm

mayo clinic

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410

medicalnewstoday

https://www.medicalnewstoday.com/articles/150109?c=602246813253#management-and-treatment

Family history and lifestyle factors are often the cause of hypertension, while dietary and activity changes can help people maintain a healthy blood pressure level.

Doctors may also recommend a combination of medications in order to manage a person’s blood pressure level.

Hypertension is a primary risk factor for cardiovascular disease, including stroke, heart attack, heart failure, and aneurysm. Managing blood pressure is vital for preserving health and reducing the risk of these dangerous conditions.

Exercise

Current guidelines recommend that all people, including those with hypertension, engage in at least 150 minutesTrusted Source of moderate-intensity, aerobic exercise every week, or 75 minutes per week of high-intensity exercise.

Alongside 150 minutes of exercise, most adults will benefit from engaging in strength training at least twice per week.

Stress Management

Avoiding or learning to manage stress can help a person control blood pressure.

A few relaxation techniques that can help relieve stress are:

• meditation
• warm baths
• yoga
• going on long walks

Medication

Eventually, people with hypertension may need to combine two or moreTrusted Source drugs to manage their blood pressure.

Medications for hypertension include:

• diuretics, including thiazides, chlorthalidone, and indapamide
• beta-blockers and alpha-blockers
• calcium-channel blockers
• central agonists
• peripheral adrenergic inhibitor
• vasodilators
• angiotensin-converting enzyme (ACE) inhibitors
• angiotensin receptor blockers

Diet changes - lower sodium

High sodium consumption contributesTrusted Source to high blood pressure. The main source of sodium in the diet is salt.

The American Heart Association recommends that people without hypertension consume less than 2,300 milligrams (mg)Trusted Source of sodium per day. This roughly equates to one teaspoon. People with hypertension should consume less than 1,500 mg of sodium per day to manage their condition.

Diet changes - lower saturated fats

People who have high blood pressure or people at high risk for developing high blood pressure should reduce their intake of saturated fats in favor of unsaturated forms.

Learn more about saturated and unsaturated fats here.

Experts recommendTrusted Source that those with high blood pressure prioritize more heart-healthy foods, such as:

• whole grain, high fiber foods
• a variety of fruits and vegetables
• pulses, such as chickpeas, beans, and lentils
• nuts
• fish rich in omega-3 twice per week
• nontropical vegetable oils, such as olive oil
• skinless poultry and fish
• low fat dairy products

If a person has high blood pressure or wished to maintain moderate blood pressure, it is important to avoid trans fats, hydrogenated vegetable oils, animal fats, and processed fast foods when creating a diet plan.

Weight Management reduces hypertension

A fall in blood pressure usually follows weight loss, as the heart does not have to work so hard to pump blood around the body.

A balanced diet with a calorie intake that matches the individual’s size, sex, and activity level will help.

Symptoms of hypertension

However, most people with hypertension will experience no symptoms at allTrusted Source.

If high blood pressure becomes a hypertensive crisis, a person may experience headaches and nosebleeds.

Complications from Hypertension

Blood pressure testing

Home blood pressure monitors are available for purchase online.

Having high blood pressure for a short time can be a normal response to many situations. Acute stress and intense exercise, for example, can briefly elevate blood pressure in an otherwise healthy person.

Blood pressure generally should be checked in both arms to determine if there's a difference. It's important to use an appropriate-sized arm cuff.

For this reason, a diagnosis of hypertension requires several readings that show sustained high blood pressure over time.

Blood pressure complications

The excessive pressure on your artery walls caused by high blood pressure can damage your blood vessels as well as your organs. The higher your blood pressure and the longer it goes uncontrolled, the greater the damage.

Uncontrolled high blood pressure can lead to complications including:

• Heart attack or stroke. High blood pressure can cause hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack, stroke or other complications.
• Aneurysm. Increased blood pressure can cause your blood vessels to weaken and bulge, forming an aneurysm. If an aneurysm ruptures, it can be life-threatening.
• Heart failure. To pump blood against the higher pressure in your vessels, the heart has to work harder. This causes the walls of the heart's pumping chamber to thicken (left ventricular hypertrophy). Eventually, the thickened muscle may have a hard time pumping enough blood to meet your body's needs, which can lead to heart failure.
• Weakened and narrowed blood vessels in your kidneys. This can prevent these organs from functioning normally.
• Thickened, narrowed or torn blood vessels in the eyes. This can result in vision loss.
• Metabolic syndrome. This syndrome is a group of disorders of your body's metabolism, including increased waist size, high triglycerides, decreased high-density lipoprotein (HDL) cholesterol (the "good" cholesterol), high blood pressure and high insulin levels. These conditions make you more likely to develop diabetes, heart disease and stroke.
• Trouble with memory or understanding. Uncontrolled high blood pressure may also affect your ability to think, remember and learn. Trouble with memory or understanding concepts is more common in people with high blood pressure.
• Dementia. Narrowed or blocked arteries can limit blood flow to the brain, leading to a certain type of dementia (vascular dementia). A stroke that interrupts blood flow to the brain also can cause vascular dementia.

Blood pressure crisis

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/hypertensive-crisis/faq-20058491

Damage from High Blood Pressure

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868

Diet Cookbook Recipes

https://healthyeating.nhlbi.nih.gov/pdfs/Dinners_Cookbook_508-compliant.pdf

diet-menus-Dinners_Cookbook_508-compliant.pdf file - big

BMI - Body Mass Index

The DASH diet

The U.S. National Heart, Lung, and Blood Institute (NHLBI) recommends the DASH dietTrusted Source

Behavior - PTSD

Blood clots are dangerous

https://www.health.com/mind-body/blood-clot-symptoms?did=768158-20220418&utm_campaign=healthy-living_newsletter&utm_source=health.com&utm_medium=email&utm_content=041822&cid=768158&mid=85053157297&lctg=175419721

Gastro issues

Stomach cancer risks

gastritis

https://www.webmd.com/digestive-disorders/digestive-diseases-gastritis#1

diverticulitis

https://www.webmd.com/digestive-disorders/understanding-diverticulitis-basics#1

MS - Multiple Sclerosis

Candidate Solutions

Dental and Toothache Tips

https://www.stpetedentist.com/blog/home-remedies-for-toothaches-that-actually-work/

https://www.google.com/search?q=how+to+make+a+poultice+for+toothache&oq=how+to+make+a+poultice+for+toothache&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBCTEyNTQxajBqN6gCALACAA&sourceid=chrome&ie=UTF-8

use hydrogen peroxide 1:1 with warm water as a rinse several times a day

use green tea bags in warm water pressed against the gum for 20 minutes minimum twice a day

Hip Solutions

https://www.webmd.com/arthritis/ss/slideshow-hip-pain-causes?ecd=wnl_spr_101923&ctr=wnl-spr-101923_lead_cta&mb=PA94GqMvBYmbWw51aAqUpSpiMzVEF17P94Jy1fLAP3Y%3d

hip-solutions-webmd.com-Reasons Your Hips May Hurt.pdf.  link

hip-solutions-webmd.com-Reasons Your Hips May Hurt.pdf. file

https://www.webmd.com/arthritis/ss/slideshow-ease-hip-pain

Concussion Tips

https://www.webmd.com/brain/concussion-traumatic-brain-injury-symptoms-causes-treatments

Concussions are fairly common. Some estimates say a mild brain trauma is sustained every 21 seconds in the U.S. But it's important to recognize the signs of a concussion so you can take the proper steps to treat the injury.

There are some common physical, mental, and emotional symptoms a person may display following a concussion. Signs of traumatic brain injury include:

• Confusion or feeling dazed
• Clumsiness
• Slurred speech
• Nausea or vomiting
• Headache
• Balance problems or dizziness
• Blurred vision
• Sensitivity to light
• Sensitivity to noise
• Sluggishness
• Ringing in ears
• Irritability or other behavior or personality changes
• Difficulty concentrating
• Loss of memory
• Fatigue or sleepiness
• Loss of consciousness
• Forgetfulness such as repeating yourself   
• Slowed response to questions
• Problems with sleep
• Depression
• Problems with taste or smell

Pneumonia Tips

Flu Tips

Flu symptoms

You typically start to feel bad quickly instead of over time. You may have a high fever, headache and muscle aches, cough, sore throat, and tiredness. You also might have a runny or stuffy nose, chills, headache, and nausea or vomiting.

Most symptoms get better after about 5 days. But sometimes they can last for a week or more. Even if your fever and aches are gone, you can still feel drained for a few weeks.

https://www.webmd.com/cold-and-flu/flu-treatment

Ask your pharmacist which combination, if any, would be appropriate for your cough.

Which flu treatment should I take to lower my fever and body aches?

 Acetaminophen (Tylenol) or medicines like ibuprofen (Advil, Motrin) and naproxen (Aleve) are over-the-counter options for fever and pain relief. Each medication has risks. Check with your doctor or pharmacist

Is an antiviral drug a commonly used flu treatment?
Antiviral flu drugs are taken to decrease the severity and duration of flu symptoms. In some cases they may be used to prevent flu. They include baloxavir marboxil (Xofluza), oseltamivir (Tamiflu), peramivir (Rapivab), or zanamivir (Relenza).

Ideally, the first dose should be taken within 48 hours of the onset of symptoms. Most antivirals do have side effects.

Even after 48 hours, they can still help those who have a bad case of the flu, are over 65, or have a weak immune system.

Home remedies

Get lots of rest. Drink plenty of clear fluids -- water, broth, and sports drinks -- so you don't get dehydrated, too. 

Get Flu vaccine for the next season

Other Problems from the Flu

Most people recover after a few days without problems. But some get conditions like pneumonia, bronchitis, or sinus and ear infections. People who already have problems like asthma or heart failure may get sicker.

Get emergency medical help right away if you:

         -- Have trouble breathing or feel short of breath

         -- Feel pressure or pain in your chest or stomach

         -- Are dehydrated

         -- Feel confused

         -- Can't stop vomiting

#1  Treating Flu Symptoms

Believe it or not, those annoying symptoms you're experiencing are part of the natural healing process -- evidence that the immune system is battling illness. For instance, a fever is your body's way of trying to kill viruses by creating a hotter-than-normal environment. Also, a fever's hot environment makes germ-killing proteins in your blood circulate more quickly and effectively. Thus, if you endure a moderate fever for a day or two, you may actually get well faster. Coughing is another productive symptom; it clears your breathing passages of thick mucus that can carry germs to your lungs and the rest of your body. Even that stuffy nose is best treated mildly or not at all.

#2 Blow Your Nose Often (and the Right Way)

It's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can carry germ-carrying phlegm back into your ear passages, causing earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other.

Mental Health Tips

Meditation - relaxation response

https://www.webmd.com/balance/guide/meditation-natural-remedy-for-insomnia

The relaxation response is a technique designed to elicit the opposite bodily reaction from the "fight or flight" response -- a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, improved digestion, and a reduction of everyday stress.

The relaxation response technique consists of the silent repetition of a word, sound, or phrase -- perhaps one that has special meaning to you -- while sitting quietly with a good posture and eyes closed for 10 to 20 minutes. This should be done in a quiet place free of distractions. Sitting is preferred to lying down in order to avoid falling asleep. Relax your muscles starting with the feet and progressing up to your face. Breathe though your nose in a free and natural way.

During a meditation session, intruding worries or thoughts should be ignored or dismissed to the best of your ability by focusing on the sound, word or phrase. It's OK to open your eyes to look at a clock while you are practicing, but do not set an alarm. When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow your thoughts to return to everyday reality.

a simple way to practice mindfulness is taking five minutes to focus on your breathing, no om chanting required.

“Practicing mindfulness involves focusing on the present and noticing your thoughts and feelings without judging yourself for how you're thinking or feeling,” she says.

Exercise

Exercise increases our endorphin levels, reduces stress hormones, and improves sleep and cognition

turning your accomplishments into a ‘game’ with rewards to keep you motivated. Asking a buddy to help keep you accountable to your fitness routine

Yoga - 

https://www.webmd.com/balance/guide/the-health-benefits-of-yoga

Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas. They also usually include attention to breathing.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.

When done right, nearly all poses build core strength in the deep abdominal muscles.

Breathing Benefits

Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga.

Less Stress, More Calm

You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.

Good for Your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels, and better immune system function.

Yoga Locations

Mansfield

This is a meditation, I repeat, this is a meditation

Yoga nidra or yogic sleep in modern usage is a state of consciousness between waking and sleeping, typically induced by a guided meditation

health eating - it's what you eat, not how much

https://scitechdaily.com/scientists-claim-overeating-is-not-the-primary-cause-of-obesity-point-to-more-effective-weight-loss-strategies/

Scientists Claim Overeating Is Not the Primary Cause of Obesity Point to More Effective Weight Loss .pdf

90% of the serotonin in our bodies, which is necessary to maintain a stable mood, is made in the gut. We need healthy fuel and good bacteria for our brains to run efficiently and stay happy.

avoiding refined sugar when possible, which can make people more susceptible to depression and anxiety. Other healthy choices involve increasing vegetable intake, eating unprocessed grains, swapping out meat for fish, and reducing dairy, as Dr. Kennedy shares.

weight loss

Be in Nature

120 minutes per week spent in nature can lead to better health and overall wellbeing, and this includes your mental health. And it can be as easy as taking a walk in your neighborhood.

“Being in nature reduces our stress levels and can improve our cognition,” Dr. Kennedy says. “Getting outside and exercising can be an impactful way to reap mental health benefits. Doing a walking meditation outdoors and paying attention to all five senses and what they are perceiving can also produce a calming, centered effect.

Connections to Others

“Maintaining social connections is important. As human beings, we are relational people. We need each other, whether we think we do or not. Maintaining social connections is an important way to feel less isolated, to engage in hobbies, relax, and have fun, but also a way to feel support when experiencing difficult times.”

Reaching out to a friend or connecting with a family member each day can increase feelings of well-being. Even chatting with a stranger and making small talk can reinforce feelings about the goodness of humanity and boost our feelings of connectedness to others

eyes 

new lab-grown retinal cells may restore sight

https://www.ophthalmologytimes.com/view/lab-grown-retinal-eye-cells-make-successful-connections-open-door-for-clinical-trials-to-treat-blindness

Retinal cells grown from stem cells can reach out and connect with neighbors, according to a new study, completing a “handshake” that may show the cells are ready for trials in humans with degenerative eye disorders.

According to a news release, more than a decade ago, researchers from the University of Wisconsin–Madison developed a way to grow organized clusters of cells, called organoids, that resemble the retina, the light-sensitive tissue at the back of the eye. They coaxed human skin cells reprogrammed to act as stem cells to develop into layers of several types of retinal cells that sense light and ultimately transmit what we see to the brain.

“We wanted to use the cells from those organoids as replacement parts for the same types of cells that have been lost in the course of retinal diseases,” said David Gamm, the UW–Madison ophthalmology professor and director of the McPherson Eye Research Institute

glasses - how to repair scratches

https://www.themanual.com/fashion/how-to-remove-scratches-from-glasses/

glasses-remove-scratches-themanual.com-How to Remove Scratches from Glasses in One Easy Fix.pdf

baking soda and water paste 

Hair growth research

list of candidate serums for growth or loss

https://myhealthguide.org/best-hair-growth-serums-2023/?utm_source=google&utm_medium=paid&utm_campaign=20399865798&utm_content=152835753818&utm_term=most%20popular%20hair%20growth%20products&gadid=667226692013&gad=1&gclid=CjwKCAjw7oeqBhBwEiwALyHLM5DCMBbwZgMU4NysgUh-fN3J2D_6UGKNZORZPiVOq_HTSVbvymrshBoCmeMQAvD_BwE

7 products for hair growth and loss

https://www.nbcnews.com/select/shopping/best-products-thinning-hair-ncna1302415

• Ingredients that promote hair growth: Minoxidil is the most proven treatment for promoting hair growth in men and women and is the active ingredient in OTC products like Rogaine and Minoxidil (more below).
• Ingredients that keep hair healthy: Beyond using minoxidil-based OTC treatments or professional treatments at the dermatologist’s office, the best one can do is use gentle, hydrating shampoos with ingredients like argan oil and glycerin.

Rogaine 5% Minoxidil Unscented Foam

“Rogaine is probably one of the few things that’s been actually FDA-approved and worked out to help grow hair,” says Dr. Michele Green, a board-certified dermatologist in New York City. The active ingredient in Rogaine products, including this foam, is minoxidil, which stimulates hair growth. Both the men and women’s foams contain 5% of minoxidil, but Rogaine recommends men apply a half capful twice a day directly to the scalp in the hair loss area. For women, the brand recommends applying half a capful just once a day. You can expect to see results in 120 days, but keep in mind that continued use is necessary to keep any results, according to the brand.

Cancer Diagnostics

New England MRI / PET scans

PET Scans definition

https://www.mayoclinic.org/tests-procedures/pet-scan/about/pac-20385078

A positron emission tomography (PET) scan is an imaging test that helps reveal how your tissues and organs are functioning. A PET scan uses a radioactive drug (tracer) to show this activity. This scan can sometimes detect disease before it shows up on other imaging tests.

The tracer may be injected, swallowed or inhaled, depending on which organ or tissue is being studied. The tracer collects in areas of your body that have higher levels of chemical activity, which often correspond to areas of disease. On a PET scan, these areas show up as bright spots.

A PET scan is useful in revealing or evaluating several conditions, including many cancers, heart disease and brain disorders. Often, PET images are combined with CT or MRI scans to create special views.

Cancer detection

Cancer cells show up as bright spots on PET scans because they have a higher metabolic rate than do normal cells. PET scans may be useful in:

• Detecting cancer
• Revealing whether your cancer has spread
• Checking whether a cancer treatment is working
• Finding a cancer recurrence

PET scans must be interpreted carefully because noncancerous conditions can look like cancer, and some cancers do not appear on PET scans. Many types of solid tumors do appear on PET scans, including:

• Brain
• Cervical
• Colorectal
• Esophageal
• Head and neck
• Lung
• Lymphoma
• Melanoma
• Pancreatic
• Prostate
• Thyroid

Procedure

Then you will be given a radioactive drug (tracer). You may receive the drug by injection or be asked to inhale or swallow it, depending on the type of tracer being used. If the drug is injected, you may briefly feel a cold sensation moving up your arm. You'll need to wait 30 to 60 minutes for the tracer to be absorbed by your body.

During the procedure

When you are ready, you'll lie on a narrow, padded table that slides into the scanner. During the scan you'll need to lie very still so that the images aren't blurred. It takes about 30 minutes to complete the test. The machine makes buzzing and clicking sounds.

The test is painless. If you're afraid of enclosed spaces, you may feel some anxiety while in the scanner. Be sure to tell the nurse or technologist about any anxiety causing you discomfort. He or she may give you a drug to help you relax.

In some cases you may have a CT and PET scan in the same machine during the same appointment. The CT scan will be done first and take about 10 minutes.

After the procedure

After the test you can carry on with your day as usual, unless your doctor tells you otherwise. You'll need to drink plenty of fluids to help flush the tracer from your body.

More on PET Scan definition

https://www.healthline.com/health/pet-scan

PET Scan Costs

https://www.newchoicehealth.com/pet-scan/cost

The average PET scan cost in the United States is $5,750, though prices can range from $1,250 to $9,225.

One factor that can greatly affect the cost of your procedure is whether you have it performed in an inpatient facility, like a hospital, or an outpatient surgery center.

Outpatient centers are just as safe as hospitals but could save you thousands on your medical bill.

Based on our data, the target fair price for a PET scan is $2,000, whether you have health insurance or not.

• National Average: $5,750
• National Range: $1,250 – $9,225+
• Outpatient Facility Average: $2,550
• Inpatient Facility Average: $7,275
• Target Fair Price: $2,000

Compare PET scan costs

While the national average PET scan cost is $5,750 but the fair price is much less — $2,000. New Choice Health takes the guesswork out of health care by allowing you to compare facilities and make sure you’re getting the fair price for your procedure. Use New Choice Health’s comparison tool to save money on your PET scan.

ChoiceHealth to compare medical costs

https://www.newchoicehealth.com/

https://www.newchoicehealth.com/places/rhode-island/providence/pet-scan/whole-body-pet-scan

Whole Body PET Scan Cost Report - Providence, RI

MDSave available in some locations - primarily the South

https://www.mdsave.com/procedures/pet-scan/d782facc

New England Providers

What is cost for a PET scan?

How easy is it to transfer PET records to a physician?

Caritas Pet Imaging LLC

PET/CT Scan Center at Rhode Island Hospital

Cancer Treatments

mRNA vaccine trial shows effective results for late stage pancreatic cancer

https://www.mskcc.org/news/can-mrna-vaccines-fight-pancreatic-cancer-msk-clinical-researchers-are-trying-find-out#:~:text=The%20phase%201%20trial%20suggested,cancer%20specific%20to%20a%20patient.

cancer-mrna-vaccine-2023-mskcc.org-New mRNA Pancreatic Cancer Vaccine Trial Starts Next Phase After Promising Results.pdf   link

cancer-mrna-vaccine-2023-mskcc.org-New mRNA Pancreatic Cancer Vaccine Trial Starts Next Phase After Promising Results.pdf   file

The phase 2 trial will test whether the mRNA approach works better than the current standard treatment. Patients will be randomly split into two groups:

• One group will receive standard treatment, which is surgery followed by chemotherapy.
• The other group will receive the experimental treatment, which is surgery followed by the personalized mRNA vaccine, an immunotherapy drug called a checkpoint inhibitor, and chemotherapy. (The phase 1 study followed a similar treatment plan but did not have a control group receiving standard treatment for comparison.)
• The mRNA vaccine will be given in two phases: Doses at the beginning of treatment prime the immune system, and later doses provide a boost. 

The phase 1 trial suggested that the mRNA vaccines are safe and cause an effective and lasting immune response:

• In 8 of 16 patients studied, the vaccines activated powerful immune cells, called T cells, that can recognize the pancreatic cancer specific to a patient.
• These patients also showed delayed recurrence of their pancreatic cancers, suggesting that the T cells activated by the vaccines may be having the desired effect — keeping pancreatic cancers in check.

RTA - Right To Try - Experimental Treatments for Terminal Diseases

FDA - Right to Try Act Explained - analysis

https://www.fda.gov/patients/learn-about-expanded-access-and-other-treatment-options/right-try#:~:text=The%20Right%20to%20Try%20Act%20is%20one%20way%20for%20patients,access%20certain%20investigational%20treatment%20options.

Right to Try Act Considerations

https://www.facingourrisk.org/privacy-policy-legal/advocacy/federal-right-to-try-legislation-passes-signed-by-president

September 2020 UPDATE - The FDA is trying to make it easier for physicians to help their patients gain access to investigational treatments; it has launched an “Expanded Access eRequest” to make the process of applying for expanded access for individual patients in non-emergency settings more streamlined and convenient.

Right to Try Act: Is it the Answer for Terminally Ill Patients?

https://www.fdli.org/2018/10/right-to-try-act-is-it-the-answer-for-terminally-ill-patients/

Lunasin and Its Epigenetic Impact in Cancer Chemoprevention

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10253126/

cancer-lunasin-ncbi.nlm.nih.gov-Lunasin and Its Epigenetic Impact in Cancer Chemoprevention.pdf.  link

cancer-lunasin-ncbi.nlm.nih.gov-Lunasin and Its Epigenetic Impact in Cancer Chemoprevention.pdf. file

cancer prevention. A healthy body maintains a balance between cell division and cell loss. Any disturbance can result in uncontrolled and excessive proliferation and the development of neoplastic disease. The major cancer risk factors include tobacco use, occupational carcinogens, improper diet, pathogens or environmental carcinogens 

it is pivotal to search for bioactive dietary compounds that can avert tumor development. A diet rich in vegetables, including legumes, provides chemopreventive substances, which have the potential to prevent many diseases, including cancer. Lunasin is a soy-derived peptide whose anti-cancer activity has been studied for over 20 years. The results of the previous research have shown that lunasin inhibits histone acetylation, regulates the cell cycle, suppresses proliferation and induces apoptosis of cancer cells. Thus, lunasin seems to be a promising bioactive anti-cancer agent and a potent epigenetic modulator. The present review discusses studies of the underlying molecular mechanisms and new perspectives on lunasin application in epigenetic prevention and anti-cancer therapy.

Previous studies have shown that lunasin possesses epigenetic anti-cancer activity, as its anti-mitotic effects have been attributed to its binding to regions of hypoacetylated chromatin [8]. In healthy cells, the level of histone acetylation and deacetylation is balanced. Histone acetylation results in the relaxation of the chromatin structure, which increases gene expression [3,8]. Lunasin has been shown to compete with histone acetyltransferases (HATs) and prevent the attachment of acetyl groups to deacetylated histones of the selected genes, including those with oncogenic potential [3]; thus, lunasin inhibits their overexpression which might reduce the risk of tumor development and progression [9]. Surprisingly, a limited number of HATs inhibitors have been identified and described, knowing that aberrant HAT activities in cell signaling can trigger cancer development. Therefore, lunasin has a chance to become a new agent with epigenetic chemotherapeutic potential.

MS - Multiple Sclerosis

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