how to relieve stress.

 Every day, around 80 patients visit the Duke South clinic where she is employed. She manages messages via Duke MyChart and takes care of administrative duties in her office.

In that space, she has discovered a quick method to recharge during a hectic day by checking out the birdfeeder webcams from the Cornell University Lab of Ornithology.

As she observes cardinals, nuthatches, and blue jays swooping in, grabbing a quick snack, and then flying away, she feels her body and mind unwind.

"We work in a fast-paced, high-pressure environment, and we are deeply passionate about our work, which requires a lot of energy from us," Goacher mentioned. "Therefore, it’s essential to find little things that can help replenish that energy."

The American Psychological Association’s Stress in America 2025 report indicates that worries about the future of the nation and the economy are the top two stressors for adults. Work comes in third, with nearly 70% of employed adults citing it as a stress source, underscoring the importance of taking brief moments to recharge throughout the day.

"Even small moments can significantly reduce stress," stated Anna Batsakes, a Board Certified Health Coach with LIVE FOR LIFE, Duke’s employee wellness initiative. "Just two or three brief breaks during the day can assist in resetting your mindset."

As April marks Stress Awareness Month, experts at Duke offer straightforward yet effective stress-management techniques that you can incorporate into your everyday life.Take a Deep Breath

Anna Batsakes

Stress reactions like a racing heart and tense muscles are natural responses to perceived dangers.

To alleviate these symptoms, Batsakes suggests breathing exercises that promote relaxation in the body.

One method involves taking slow, deep breaths while sitting at your desk, gently raising your hands with each inhale and lowering them with each exhale.

Another technique is known as "box breathing," which consists of a series of controlled breaths and pauses that help soothe the body's stress responses.

"What we really want to do is notice how we’re breathing," Batsakes stated. "We know that long, slow abdominal breathing signals to our nervous system that we are safe."

For additional stress-relief techniques and useful practices, LIVE FOR LIFE provides two 15-minute virtual mindfulness webinars each week.

                                                     

Recognize Your Feelings

Teri Leasure

With over twenty years of experience assisting individuals in managing stress, Teri Leasure, a Licensed Clinical Social Worker with Duke’s Personal Assistance Service (PAS), frequently starts her consultations by guiding clients to recognize their emotions.

Finding the right words to describe what you’re feeling is the initial step in understanding what in your surroundings is triggering stress.

Leasure advises taking a moment to simply inquire within about the emotions you are experiencing, allowing yourself to feel them, and then imagining releasing them.

"Allow yourself to feel it, and then visualize taking it and placing it on a cloud, watching the cloud drift away, or putting it on a leaf floating down a river," Leasure suggested.

By facilitating an emotional reset, both your body and mind can unwind, enabling you to focus on more urgent matters with clarity.

Leasure often recommends free mindfulness-focused smartphone applications, like How We Feel, which assist users in identifying their emotions and discovering ways to manage them.

Take a Stroll                                 
Taking a brief 5-to-10 minute break for physical activity, such as a walk, can enhance focus and executive function while alleviating anxiety.

While walking outdoors and soaking in some fresh air, you can enjoy a dose of nature.

Read More

Which food has the highest fiber?

The call to get more fiber into your eating regimen used to incite some eye-rolling. Fiber isn't the very generally exciting supplement. However, research has shown every one of the incredible advantages fiber gives, for example, advancing normal defecations, encouraging weight the board and keeping a sound heart.

It's nothing unexpected that fiber is tracked down in beans and broccoli, yet even your #1 sweet, delicious natural products are stacked with this supplement. A few natural products are preferred sources over others, and realizing the powerhouses can assist you with settling on decisions that address your issues. It doesn't hurt that they're all truly delectable, as well. As a kind of perspective, grown-ups ought to plan to get somewhere in the range of 22 and 34 grams of fiber day to day, contingent upon age and sex.

What Is Fiber and Why Is It Great for You?

Fiber is the toxic piece of a plant. That implies when you consume it, your body can't process and assimilate it, so it passes — generally unblemished — through your gastrointestinal system, leaving your body through your stool.

Basically, there are two sorts of dietary fiber: insoluble and solvent. Insoluble fiber beefs up your stool and makes it more straightforward to have a solid discharge. Solvent fiber becomes gel-like when blended in with water, which eases back processing and may assist with overseeing cholesterol levels to bring down your gamble of heart disease.3 While insoluble fiber is generally found in food varieties like entire grains, beans and a few vegetables, and dissolvable fiber in natural products, vegetables, nuts, seeds and vegetables, a few food sources contain the two sorts.

1. Berries

Raspberries and blackberries pack the greatest fiber punch with around 8 grams for every cup, except all berries are great wellsprings of fiber.45 Blueberries contain almost 4 grams of fiber for each cup, while strawberries contain 3 grams of fiber for every cup.

67 Berries likewise give a lot of extra supplements past fiber, including cell reinforcements, nutrients and minerals. 

Get your fill by fixing your morning yogurt or cereal with a modest bunch of berries, or mix frozen berries into a reviving smoothie like this Natural product and Yogurt Smoothie.

2. Pomegranates

Beneficial things come in little bundles, and pomegranate arils (otherwise called seeds) are confirmation. 

However, a cup of pomegranate arils contains a liberal 7 grams of fiber.

8 That is not all: the delicious, ruby red natural product is loaded with the cell reinforcement anthocyanin, which lessens ongoing irritation, possibly bringing down hazard of constant illness. 

Have a go at adding them into a serving of mixed greens like our Broccoli, Chickpea and Pomegranate Salad, or sprinkle them on peanut butter toast for a tomfoolery bend.

3. Tropical Organic products

Probably the most well known tropical natural products are shockingly loaded with fiber. As a matter of fact, enthusiasm organic product contains an incredible 25 grams of fiber for every cup, the a large portion of any fruit.9 Yet that is not where the fiber power stops with regards to tropical organic products. 

Guava contains 9 grams of fiber for every cup, kiwi contains 5 grams of fiber for each cup, and mango contains 3 grams of fiber for every cup.101112 These natural products are likewise loaded up with resistant supporting L-ascorbic acid and pulse agreeable potassium. 

Make a sweet and crunchy slaw with mango in these Chicken Mole Tacos with Mango-Jicama Slaw, or partake in a combine of tropical natural products as one, similar to our Mango and Kiwi with New Lime Zing.

Read More

What are the symptoms of a mild heart attack?

 

There are various singh of heart attack but under below these sigh are very common among the persons.
If you feels these some initial singh then you have to call your doctor to concern.

every one should know about these all .

Chest pain that may feel like pressure, tightness, pain, squeezing or aching.

Pain or discomfort that spreads to the shoulder, arm, back, neck, jaw, teeth or sometimes the upper belly.
Cold sweat.
Fatigue.
Heartburn or indigestion.
Lightheadedness or sudden dizziness.
Nausea.
Shortness of breath.

Read More

What can cause colon problems?

Homeopathic treatment for cancer is a controversial topic.

While some people may advocate for it, there is limited scientific evidence to support its effectiveness in treating cancer. It's crucial for individuals with cancer to rely on evidence-based treatments recommended by healthcare professionals, such as chemotherapy, radiation therapy, surgery, and targeted therapy.

Homeopathy may be used as a complementary therapy to manage symptoms or side effects of cancer treatment, but it should not be used as a substitute for conventional medical treatment. Always consult with a qualified healthcare provider before starting any treatment regimen.

Detecting cancer symptoms can vary depending on the type of cancer. However, some general signs and symptoms to be aware of include:

1. Unexplained weight loss
2. Fatigue
3. Fever
4. Pain
5. Changes in bowel or bladder habits
6. Persistent cough or trouble breathing
7. Changes in moles or skin lesions
8. Difficulty swallowing
9. Persistent indigestion or discomfort after eating
10. Changes in a wart or mole
11. Persistent, unexplained muscle or joint pain
12. Persistent, unexplained fevers or night sweats
13. Unexplained bleeding or bruising

If you notice any of these symptoms persisting or worsening, it's essential to consult with a healthcare professional for further evaluation and diagnosis. Additionally, individuals should follow recommended cancer screening guidelines for early detection, such as mammograms, Pap smears, colonoscopies, and regular physical exams. Early detection can significantly improve outcomes for many types of cancer.

Read More

Heart Attack vs Cardiac Arrest

Cardiac arrest and heart attack are related but distinct medical events.

A heart attack (myocardial infarction) occurs when blood flow to a part of the heart muscle is blocked, usually due to a blood clot.

This can lead to damage to the heart muscle. On the other hand, cardiac arrest is a sudden and unexpected loss of heart function, often caused by an electrical problem in the heart's rhythm.

During cardiac arrest, the heart stops beating altogether, leading to a lack of blood flow to the body and brain.

Both are serious conditions requiring immediate medical attention.

more detailed information about cardiac arrest and heart attack:

Heart Attack (Myocardial Infarction):

• A heart attack occurs when there's a blockage in one of the coronary arteries, which supply blood to the heart muscle.
• 
  
• The blockage is usually caused by a blood clot that forms at the site of a narrowed or clogged artery due to a buildup of cholesterol and other substances (atherosclerosis).
• 
  
• The lack of blood flow leads to damage or death of a part of the heart muscle, and this can cause chest pain, discomfort, shortness of breath, and other symptoms.
• 
  
• It's important to restore blood flow to the affected area as quickly as possible to prevent further damage.
• Treatment often involves medications, procedures like angioplasty, and lifestyle changes.

Cardiac Arrest:

• Cardiac arrest is a sudden loss of heart function, causing the heart to stop beating entirely.
• It is often triggered by an electrical malfunction in the heart that disrupts its normal rhythm (arrhythmia).
• Without immediate intervention, cardiac arrest can lead to loss of consciousness, cessation of breathing, and death within minutes.
• 
  
• Cardiopulmonary resuscitation (CPR) and the use of an automated external defibrillator (AED) are vital to restore a normal heart rhythm.
• 
  
• Defibrillation delivers an electric shock to the heart to restore its normal rhythm.
• Identifying and treating the underlying cause of the arrhythmia is crucial to prevent future episodes of cardiac arrest.

In summary, a heart attack is caused by a blocked coronary artery, resulting in heart muscle damage, while cardiac arrest is the sudden loss of heart function due to an irregular heart rhythm.

Both require prompt medical attention, but their causes and treatments differ.

Read More

warning signs of a heart attack

A heart attack, also known as a myocardial infarction (MI), occurs when the blood flow to a part of the heart muscle is blocked, usually due to a blood clot.

The blockage deprives the heart muscle of oxygen and nutrients, leading to damage or death of the affected heart tissue.

The most common cause of a heart attack is the buildup of fatty deposits, called plaques, in the coronary arteries, which supply blood to the heart muscle.

When a plaque ruptures, a blood clot may form around the rupture site, blocking the blood flow through the artery.

Symptoms of a heart attack can vary but commonly include:

If you suspect you or someone else is experiencing a heart attack, it's crucial to seek immediate medical attention by calling emergency services.

The signs and symptoms of a heart attack can vary from person to person, but common indicators include:

Chest discomfort:

This is often described as a feeling of pressure, tightness, or heaviness in the center or left side of the chest.

It may last for a few minutes or come and go.

Pain or discomfort in other upper body areas:

This can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.

Shortness of breath:

Difficulty breathing or feeling breathless may accompany or precede chest discomfort.

Sweating:

A sudden onset of cold sweat or perspiration not attributed to exertion or heat can be a sign of a heart attack.

Nausea and vomiting:

Some people may experience feelings of nausea, and it may be accompanied by vomiting.

Light-headedness or fainting:

Feeling lightheaded or dizzy, or actually fainting, can be indicative of a heart problem.

Fatigue:

Unexplained and persistent fatigue or extreme exhaustion, even with minimal exertion, can be a symptom of a heart attack.

It's important to note that not all heart attacks present with the same symptoms, especially in women, older adults, and individuals with diabetes.

Some people may experience less typical symptoms such as indigestion, upper back pain, or jaw pain.

If you have any concerns about your heart health or experience any unusual symptoms,

it's always best to consult a healthcare professional for an accurate diagnosis

Read More

best way to lose belly fat for women

Losing belly fat involves a combination of a healthy diet, regular exercise, and lifestyle changes.

Here are some effective ways for women to lose belly fat:

Create a Calorie Deficit:

To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and aim to create a calorie deficit of 500-1,000 calories per day, which can lead to a healthy weight loss of 1-2 pounds per week.

Eat a Balanced Diet:

Focus on whole, unprocessed foods and include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet. Limit your intake of sugary foods, refined grains, processed snacks, and saturated fats.

Control Portion Sizes:

Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and pay attention to hunger and fullness cues.

Increase Protein Intake:

Protein is essential for building and preserving muscle mass, which can help boost metabolism and promote fat loss. Include lean sources of protein such as chicken, fish, tofu, beans, and Greek yogurt in your meals.

Reduce Sugar Intake:

High sugar intake can contribute to weight gain, particularly in the abdominal area. Minimize your consumption of sugary beverages, desserts, and processed foods. Opt for natural sweeteners or healthier alternatives like fruits.

Engage in Cardiovascular Exercise:

Incorporate regular cardiovascular exercises such as brisk walking, jogging, cycling, or swimming to burn calories and promote overall fat loss.

Include Strength Training:

Strength training exercises help build lean muscle mass, which can increase your metabolism and promote fat burning. Include exercises targeting the abdominal muscles, such as crunches, planks, and Russian twists.

Practice High-Intensity Interval Training (HIIT):

HIIT workouts involve alternating between intense bursts of exercise and short recovery periods.

They are efficient for burning calories and fat. Examples include circuit training, sprint intervals, or HIIT classes.

Get Sufficient Sleep:

Lack of sleep has been linked to weight gain and increased belly fat. Aim for 7-9 hours of quality sleep each night to support your weight loss goals.

Manage Stress:

Chronic stress can contribute to weight gain and disrupt healthy eating patterns. Practice stress management techniques such as yoga, meditation, deep breathing, or engaging in hobbies you enjoy.

Stay Hydrated:

Drinking an adequate amount of water can help control appetite and support overall health.

Aim for at least 8 cups (64 ounces) of water per day.

losing belly fat takes time and consistency. It's important to adopt sustainable lifestyle changes rather than relying on quick-fix solutions. Consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and goals.

Read More