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Exercise, meditate, sleep, eat: Stress management tips from Mississippi’s Nurse of the Year

2024-06-03T08:01:00

(BPT) – How’s your stress level? If you’re like most people — 75% of Americans experienced stress in the past month according to a 2022 survey by the American Psychological Association — you know the feeling and impacts it can have on your day-to-day life. That’s a staggering figure. A little well-timed stress can actually be a good thing. Think about those butterflies you might get before a big presentation or an important meeting. That stress can help you focus on delivering your A game.

Severe, prolonged stress? That’s different. It can affect your health more than you realize.

“Stress affects just about every system in our bodies, from headaches to chest pain and shortness of breath,” said Deidra Thompson, Mississippi’s 2024 Nurse of the Year, and graduate and instructor from Walden University. It’s an important issue that is part of her focus as she speaks to local groups of business leaders about combatting this stress epidemic in the office and at home.

The mind and body are inextricably connected, Thompson explained, so all of that worrying and fretting and even fear that’s roiling around in your brain can manifest in the body in many adverse ways, including:

  • Pain
  • GI symptoms like decreased appetite, nausea, irritable bowel syndrome
  • Chest pain
  • Elevated heart rate
  • Sweating
  • Impaired sleep
  • Decreased immunity
  • Mood swings
  • Poor concentration

That’s no way to live. While we can’t eliminate the various causes of stress in our lives — global unrest, political turmoil, rising prices, workplace hassles, job uncertainty, money problems, family strife and much more — we can do something about how we react to that stress. Thompson calls it “resilience,” the ability to adapt to challenging situations and maintain an acceptable level of functioning despite stress and adversity.

“Building resilience is about identifying and strengthening our protective factors, those things in our lives that can buffer and insulate us from stress,” she said. “They’re things like religion or spirituality, meaningful family relationships, access to and engagement in health care, financial stability, a sense of purpose and the ability and willingness to seek help.”

Thompson recommends these tips to manage stress:

Exercise. It might be the last thing you want to do when you’re feeling low, but exercise lowers the levels of stress hormones, increases endorphins, and leads to increased oxygenated blood flow to the brain. This doesn’t mean you have to run a marathon every day. Walk the dog. Get outside in nature. Yoga has been proven to increase gamma-aminobutyric acid, which leads to decreased anxiety and a better mood.

Meditate. Never done it? No problem. Meditation decreases activity in our limbic system, which plays a role in emotional response, fight-or-flight, aggression and more. All you need is a comfy chair and a quiet room. Start with five minutes. There’s no secret technique or trick to it — just be in the moment. If thoughts float in, usher them out. A good way to do this is to focus on the simple act of breathing in and out. Or find a guided meditation app to help you along.

Sleep. Do you know anyone who gets enough sleep? Poor sleep is the lament of the masses, and it can lead to myriad health problems, not the least of which is being exhausted the next day. With stress, it’s a double-edged sword because stress causes sleep problems, and sleep problems exacerbate stress. To combat this, focus on getting a good night’s sleep. Set yourself up for success with a dark, quiet room at a comfortable temperature, not too warm, not too cold. Be consistent with your bedtimes, even on weekends. Avoid large meals, caffeine or alcohol before sleep.

Eat. You might be surprised by how much nutrition plays into our feelings and mood. If you overeat, you feel sluggish. Everyone knows what Thanksgiving afternoon feels like. But did you know you can feel lethargic if you undereat? Sugar and processed foods can contribute to inflammation in the brain and body. Instead, focus on foods that are good for your mental health like fruits, leafy greens, veggies, nuts, seeds, beans and lentils.

In the tumultuous world we live in, you can’t eliminate stress. But focusing on exercise, meditation, sleep, and eating right can help you be resilient to stress factors and help insulate you from stress.

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World Hypoparathyroidism Day: How an Advocacy Organization is Driving Change to Transform Patients’ Lives

2024-05-31T12:01:01

(BPT) – This World Hypoparathyroidism Awareness Day, a global awareness and education event observed annually on June 1, the HypoPARAthyroidism Association (HPA) is calling for urgent change within the hypoPARAthyroidism (hypoPARA) community. Through educational and advocacy initiatives, we are committed to increasing the understanding of this rare disease, its management and its impact on patients and their families, ultimately improving patient care and outcomes.

What is hypoPARA?

HypoPARA is a rare endocrine disease in which insufficient levels of parathyroid hormone (PTH) lead to lower-than-normal levels of calcium and elevated phosphate levels in the blood. It most commonly results from damage to or removal of the parathyroid glands during neck surgery but may also be inherited and/or associated with other disorders.

A range of serious multi-organ complications are associated with hypoPARA, including kidney disease, cardiovascular disease and decreased cognitive function. As a result of these complications — and the additional risks that can present due to the current standard of care with high doses of oral calcium and active vitamin D — patients living with hypoPARA often experience a significantly decreased quality of life.

Because the current standard of care can only address some symptoms of the disease and not its underlying cause, patients are eagerly awaiting crucial new medications that restore normal levels of PTH. In the United States, hypoPARA remains the only endocrine hormone deficiency for which a hormone replacement therapy is still not broadly available.

Elevating patient voices

Patient surveys continue to reinforce the need for a new treatment paradigm, as seen in our recent Voices of HypoPARA 2.0 survey. Results from our survey found that only 10% of patients were happy with their current treatment option, with many stating they could better manage their condition and associated symptoms with more effective medications.

As the leading patient advocacy organization in the United States, our association was invited to share this data and stories of the severe impacts of the disease with the FDA during our patient-focused drug development session earlier this year. Our goal was to ensure FDA representatives and other key stakeholders understand the ongoing crisis this community faces and the substantial negative impact that the current standard of care can have on patients’ lives.

In a continued effort to raise awareness and change how physicians think about and treat hypoPARA, we will also be participating in various educational panels at this year’s Endocrine Society (ENDO) annual meeting — which coincides with World Hypoparathyroidism Awareness Day.

“We are grateful for the opportunity to represent the patient community to help elevate physician understanding of the significant burdens of living with hypoPARA,” said Patty Keating, Executive Director of the HPA. “Amplifying patients’ voices is crucial for making improvements in diagnosis and care.”

Hope on the horizon

Fortunately, there are new and promising hypoPARA treatment options on the horizon. We’ve seen momentum in the treatment landscape begin to shift and advance internationally, and we hope to see similar progress made in the United States soon.

For those living with hypoPARA, the rollercoaster of gaining and losing promising treatment options over recent years has been devastating. Yet, despite the unique challenges posed by hypoPARA, our community has not lost hope. Patients, caregivers and advocates are standing united in our vision for a future where treatment options are not just effective but also accessible and available to all in need. There’s no reason for hypoPARA patients to suffer any longer.

Together, we hold the promise of better health and a higher quality of life for individuals grappling with hypoPARA. Together, we can Be the Change.

To learn more, visit hypopara.org or facebook.com/hypoPARAassociation/.

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Go Big without Staying Home this Summer: Travel and Entertainment Spending Tips for 2024

2024-05-31T12:59:00

(BPT) – By Mary Hines Droesch, Head of Consumer, Small Business & Wealth Management Banking and Lending Products at Bank of America

Summer travel planning is officially in full swing, and while many Americans are likely to be mindful of their spending, plenty are eager to get out and experience the world.

Gen Z seems to be leading the charge. According to a recent Bank of America survey, 24% of Gen Zers are planning to take longer trips in 2024 than years prior, whereas millennials (16%), Gen X (9%) and baby boomers (7%) are less likely to do so. Gen Z also takes the lead in international travel, with 20% planning an international trip — far ahead of millennials (10%), Gen X (8%) and baby boomers (6%).

Meanwhile, 81% do not plan on postponing any travel plans, and 91% say they plan ahead for vacation. So, what’s driving this appetite for big adventure — especially among younger generations?

The fact that entertainment has been making a big splash could have something to do with it. Last year, Swifties and the BeyHive showed us just how much they’re willing to sacrifice to see their favorite artists on stage, and “Barbenheimer” took the world by storm via the screen. Considering that 45% of people said they were likely to splurge on experiences while traveling and 38% are already planning to travel internationally, the excitement is likely to continue this summer. Beyonce’s recent album release has fans on the edges of their seats anticipating a tour announcement, the Eras Tour is hitting international venues and the Olympic Games are taking over Paris.

While 72% of people are planning to travel this summer, however, most don’t plan to throw all financial consideration to the wind. In fact, 84% of those who will be traveling will establish a budget or spending limit.

If you’re all about going big without going broke, here are some tips to help you offset costs on travel this summer:

1. Plan your travel and entertainment budget thoughtfully. When considering how much to budget, start by thinking through how you’re most likely to spend during your trip. For example, 27% of travelers budget solely for major expenses and maintain flexibility with other spending on vacation. Consider the things you want to go all out on, and where can you cut back. Self-proclaimed foodie? You’ll want to make sure your food and beverage budget has plenty, while you may be able to cut other costs by booking less expensive accommodations. If it’s kicking back and relaxing on a luxurious bed that you look forward to most, consider budgeting more for accommodations and less for food, opting to grocery shop instead of eating out every night.

Another important consideration when it comes to planning your spending this summer is your “fun budget.” Especially if you’re traveling for a big-ticket event like a concert, you’ll want to make sure you know how much you can spend on the ticket — and how much that leaves for the rest of your travel budget. Americans tend to overspend in this area, with the biggest culprits for going over the “fun budget” being trying new restaurants (42%), concerts/music festivals (39%) and sporting events (30%).

2. Start planning now. Plan as much as you can, as early as you can. Avoid last-minute price hikes on tickets for both travel and entertainment by buying them well in advance, taking advantage of early bird discounts on flights and booking your accommodations before options fill up.

What’s more, when you start the process early, you might get lucky and find a package deal with offers that include flights, accommodations and even event tickets.

3. Use a rewards credit card before and during travel. Whether you plan to spend big on a trip or go the more frugal route, consider using a cash back credit card to help offset some of your vacation expenses. With the Bank of America Customized Cash Rewards credit card, each month you can choose to earn 3% cash back in one of six spending categories, including travel, dining, online shopping and more. To maximize your cash back, you could choose the travel category for the months before your trip when you’re booking accommodations and flights, then switch to a new category, like dining, to make the most of your purchases during your trip.

If you’ve earned credit card rewards but haven’t used them yet, consider putting them toward your travel and entertainment purchases to offset some of the costs. Or, if you’re planning to travel next year, too, consider putting the cash rewards you earn this summer into a savings account, so you’ll have funds at the ready for future endeavors.

Overall, despite some lingering financial concerns, the appetite for travel is strong. High-profile entertainment, like concerts and sporting events, is likely to be a major draw for travelers this summer — which means effective money management will be key for consumers. By strategizing and making wise financial decisions, even the most adventurous vacationers can enjoy a remarkable summer getaway without blowing the budget.

Sponsored by Bank of America

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Focus on these 4 areas to protect your home’s exterior

2024-05-31T09:01:00

(BPT) – While you probably know your deck needs waterproofing, did you know many other materials outside your home like concrete, masonry and fabrics also need protection? To help keep exterior parts of your home in good condition, waterproofing is key. Here are tips from the experts at Thompson’s WaterSeal to help safeguard your home.

1. Maintain exterior wood

Whether for your deck, fencing or siding, wood sealer provides durable protection from water and sun damage.

When wood absorbs water, it swells, and as it dries, it contracts. Repeated cycles of expansion and contraction cause small cracks that grow over time. In cold climates, this cycle is worsened by seasonal freezing and thawing. Without protection, excessive moisture in wood also supports fungi that causes wood rot.

While sunlight doesn’t structurally damage wood, it will turn the upper layer of wood silver over time. Sunlight also affects stains and finishes, leaving wood more vulnerable to water damage. This is especially true in warmer, southern climates.

How to waterproof wood

High-quality wood stains protect decks for four to six years, and fencing and siding for five to 15 years. To see if re-application is needed, try the “splash test”: Sprinkle water on various sections of the wood. If water absorbs and darkens the color of the wood within five seconds, the surface should be treated. If water beads up on the surface, it doesn’t need treatment. Reapplication timing depends on climate, deck use and sealer opacity. More opaque stains like solid color wood sealers provide the longest protection.

Select a product with minimum required coats to provide year-round protection. You can choose solid color wood sealer, which adds the most color and shows the least wood grain, or transparent wood sealer, which adds subtle color and shows the most wood grain.

Before applying wood sealer, use deck cleaner to remove contaminants like dirt, oil and mildew. The wood surface should be completely dry before sealing, so it’s best to wait at least 48 hours after rain or cleaning. The air temperature should be above 50 degrees Fahrenheit during and for 48 hours after application. For best results, follow all instructions on the product.

2. Consider your concrete surfaces

Although you might think concrete is indestructible, over time, weather conditions can take a toll. Waterproofed walkways and patios are stronger and last longer — reducing the need for costly maintenance and repairs.

Especially in climates experiencing freezing and thawing, waterproofing safeguards against moisture and helps prevent cracks. Waterproofing also helps protect against oil stains and other spills. Well-maintained concrete looks better, with minimal effects from weathering, fading, cracking, fungus and mold growth.

How to waterproof concrete

The length of protection varies depending on where you live. You can perform the “splash test” once a year to see if reapplication is necessary.

Choose a high-quality multi-surface waterproofer that can tackle exterior waterproofing needs including concrete. As with wood sealer, the surface and air temperature should be above 50 degrees Fahrenheit during and for 48 hours after application. Concrete should be thoroughly cleaned and dry for 72 hours before applying sealer.

Concrete with a smooth, flat finish must be opened first, using a concrete etch product. Follow instructions carefully for using and removing the etching product, as well as the concrete sealer.

3. Protect brick and masonry

With brick or masonry (including stone), waterproofing helps protect it from environmental damage over time. Due to their porous nature, bricks are susceptible to water damage, including cracking or spalling (flaking or chipping due to subsurface cracks). Waterproofing also protects against mold.

How to waterproof brick and masonry

The length of protection from waterproofing will vary, depending on your climate. As with concrete, perform the “splash test” once a year to see if reapplication is necessary.

Use a high-quality, multi-surface waterproofer designed for exterior surfaces like brick. Your brick or masonry should be thoroughly cleaned and dried before applying sealer, and the outside temperature must be above 50 degrees Fahrenheit. Read and follow application instructions on your product.

4. Safeguard outdoor fabrics

If you use fabric elements for your outdoor spaces including cushions, pillows, umbrellas, canopies or shade sails, you’ll want to keep them looking great as long as possible. Waterproofing fabric helps prevent water damage and reduces color fading from the sun. It can also repel spills and stains, while allowing fabric to breathe.

How to waterproof fabrics

Reapply waterproofing annually, after every cleaning, and use a waterproofer designed for fabrics. First try a small patch, as waterproofer can darken fabric, and apply only on colorfast fabrics. Fabric must be clean and dry before applying waterproofer. Be sure to check the manufacturer’s care and warranty information before using on furniture and follow all product instructions carefully.

Caring for outdoor surfaces is crucial for maintaining your home’s appearance and value. Waterproofing helps keep all the elements of your home’s exterior — and the outdoor spaces you love — looking beautiful for years to come.