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Healthiest Fish by Type

Overview
Nutritionists, health professionals, and virtually all health experts have long promoted the nutritional benefits of eating fish. Both vegetarians and omnivores enjoy fish as a main source of protein. It’s not only high in protein, but fish is also the best source of heart-healthy omega-3 fatty acids, selenium, B-12, and Vitamin D that fights inflammation.

Wild or Not?

The recommendation is to only buy the wild variety, as many versions of fish that are farmed contain very low amounts of nutritional benefits such as omega-3s when compared to their wild counterparts. Let’s delve a bit more into this.

Farmed Fish

Farmed fish are also fed unnatural diets that contain animal products, soy, and dye. The essential omega-3 nutrient found in wild fish plays an important role in our bodies. Research shows that omega-3 fatty acids decrease inflammation in the body such as joint swelling and pain. It’s also been shown to moderately improve ADHD and anxiety symptoms.

Wild Fish

Unfortunately, wild fish contains varying amounts of mercury which is harmful in large doses. It can cause adverse neurodevelopmental, cardiovascular, and immunological health effects. Pregnant women should avoid eating fish that are highest in mercury at 500 parts per billion and over, while other women and men should avoid eating fish that contains 1,000 parts per billion of mercury.

With that said, wild salmon is still considered one of the healthiest salmons to eat and provides the following:

- - Omega-3 fatty acids
  - Protein
  - Potassium
  - May reduce the risk of heart disease
  - May help in weight reduction

So What Fish Should We Eat? Take Your Pick!

- - Light canned tuna is a cheap and quick source of protein. It contains only 118 parts per billion of mercury and is very high in omega-3s.
  - Wild Atlantic cod only contains 70 parts per billion of mercury and is shown to help lose visceral fat and improve blood pressure when eaten once to three times a week.
  - Almost all shellfish including mussels, shrimp, lobster, and oysters contain very low levels of mercury and are very high in B-12 and omega-3s as well as iron.
  - Squid and calamari contain very low levels of mercury and very high levels of omega-3.
  - Wild trout has very high levels of omega-3s and is a lean protein, but should be avoided because of its moderate polychlorinated biphenyl contamination.
  - Wild Atlantic mackerel, wild halibut, Atlantic pollock, canned sardines, and European anchovies make the best choice for fish you can eat daily. All of these fish contain very low mercury levels and very high omega-3 levels.
  - Fish such as shark, swordfish, king mackerel, tilefish, northern pike, and albacore tuna should be avoided as they contain high levels of mercury. As a rule of thumb to remember, usually the bigger the fish the more mercury it contains.
  - Every variety of wild-caught salmon from Alaskan salmon to Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, as well as Kodiak coho and chum salmon, are considered the lowest risk fish for consumption because of their low levels of mercury and other contaminants.
  - As mentioned, all wild-caught salmon contain very high levels of omega-3s. Recent studies have found that this wonder fish also contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. The selenium found in wild-caught salmon decreases the risk of joint inflammation and also helps prevent colorectal, breast, and prostate cancers, and is also important in heart health.

Summary

Eating fish of any type will be a benefit to your health, but be careful with the wild kinds as they may contain a larger amount of mercury which can be harmful to your body.

Of all the types listed here, we believe that salmon would be the most beneficial. If you do want to go for the wild type, such as wild salmon, speak to a medical professional or your doctor first to confirm that it will not be overly harmful to you.

Understanding RSV: Symptoms, Diagnosis, and Treatment

Illustration of RSV virus — Photo: Free Image

Overview

Respiratory Syncytial Virus (RSV) (RSV) is a widespread and contagious respiratory virus that infects the lungs and breathing passages. Children under two years old and seniors over 65, and individuals with weakened immune systems are most vulnerable.

The Details

RSV usually causes mild, cold-like symptoms. Most people recover in a week or two, but the virus can be serious, especially for infants and older adults. It is the most common cause of bronchiolitis (inflammation of the small airways in the lung) and pneumonia (infection of the lungs) in children younger than 1 year of age. Similar to Covid-19, it can spread through the air, from contact with secretions (such as saliva, mucus, and tears), or contact with contaminated objects and surfaces.

While many cases of RSV are mild and cause no more than a few days of coughing and a runny nose, some cases can be more severe and lead to serious complications, especially for children. It is important to understand the symptoms, diagnosis, and treatment of RSV to recognize the virus and get appropriate medical care.

How Serious is RSV?

Child with oxigen mask — A child with Respiratory Syncytial Virus with an inhaler. Children are most susceptible to RSV. Photo: iStock

If you are exposed to RSV as an adult, you might have a bout of coughing and a runny nose and feel like you have the flu, but babies and young children could become ill to the point of hospitalization. They can be at risk for serious health problems and even death if they get infected. In fact, RSV causes more deaths in children under one year old than any other type of infection.

According to a recent study, one in every fifty children dies from this disease in low-income and middle-income countries. At this age, the immune system is still developing, and babies are at greater risk for serious complications from the infection.

Symptoms

Symptoms usually appear about four to six days after acquiring the infection. If you are an adult you most likely will have just mild cold-like symptoms.

These symptoms may include:

- - A cough that may or may not produce sputum (phlegm)
  - Runny nose
  - Asthma or wheezing
  - Shortness of breath
  - Hard time sleeping
  - Fever

Diagnosis

If you have these symptoms or others, your doctor will likely ask about your medical history, but he/she will be unlikely to order any tests because there is no specific diagnosis for RSV.

To rule out other conditions and determine the best course of treatment, your physician may order tests such as a blood test, chest X-ray, or sputum (phlegm) cultures. These tests are usually done only if you have a child that is younger than two months old or if you have a complicated or severe case of RSV.

Complications

In severe cases, there may be a few complications that can occur.

- - Breathing Problems: RSV can cause wheezing, a whistling sound in the lungs (stridor), rapid breathing, and slow or irregular heart rate. In severe cases, these breathing problems can require treatment in the hospital, including a breathing tube (intubation).
  - Pneumonia: If you have significant difficulty breathing and have a high fever, you may have a bacterial infection in the lungs, which can develop as a complication of RSV. Bacterial pneumonia can be severe and needs to be treated with antibiotics.
  - Swallowing Problems: Since the respiratory and digestive systems are physically close together, RSV can also affect the esophagus, the tube that connects the throat to the stomach. If a baby or young child with RSV develops significant sputum in their throat, they may have trouble swallowing and aspirating (taking in) their saliva and mucus. Esophagitis can occur in both breastfeeding and non-breastfeeding infants. If recognized early and treated, most cases can be resolved without complications.

Treatment of RSV

Doctor taking child's temperature — Bigstock

There is no specific treatment. Instead, doctors support and treat the symptoms as they arise. If you have severe or life-threatening issues, you may need to be hospitalized to get more focused care.

For milder symptoms, take the following steps to support your body and allow the virus to pass without complications. Rest as needed. If you are not breastfeeding, it is best to rest for a few days.

Drink plenty of fluids. You can take in fluids by drinking water, juice, or sports drinks. You may also want to take in electrolytes through gels or packs. Avoid drinking carbonated beverages, as these can lead to increased vomiting. Take a pain reliever as needed for any coughing or pain. Ask for help with childcare and housekeeping.

Prevention

Man washing his hands with sanitizer — Photo by Towfiqu barbhuiya on Unsplash

There is no way to completely prevent RSV. However, taking steps to prevent the transmission of the virus can help reduce the risk of getting infected. The list below has been stated previously in other articles on respiratory diseases, but it never hurts to reiterate!

- - Wash hands regularly with soap and warm water for at least 20 seconds.
  - Avoid touching your face and then touching your baby. This includes coughing and sneezing into your elbow, not your hands.
  - Avoid close contact with infants who have RSV.
  - Avoid crowds, especially if you are breastfeeding.
  - Avoid places with poor air quality.

RSV in Infants and Young Children

As mentioned, infants and young children, RSV can cause serious illness and even death. Babies under two months of age are at the highest risk for complications from RSV, including death.

The following signs may indicate that your child has RSV and should be checked by a doctor:

- - Increased breathing rate or difficulty breathing
  - Coughing that produces thick or colored sputum
  - Poor feeding (e.g., appearing lethargic or sleepy, not feeding well, looking irritated or stressed when feeding)
  - Blue or purple coloring of hands and feet
  - Poor weight gain. If your child has any of these symptoms, you should contact your doctor immediately to discuss their illness and get medical advice.

When to Seek Medical Care

If you have any symptoms of RSV, particularly if you are breastfeeding and have an infant, it is essential to contact your doctor. If your child has severe symptoms, you should seek medical care. If your child is under two months old and has any of the following symptoms, they should be seen by a doctor: Breathing difficulty, high fever, or poor weight gain.

Outlook

It is important to rest and drink plenty of fluids to reduce the severity and duration of symptoms. In some cases, people with RSV can develop pneumonia. If someone develops pneumonia, they may need antibiotics. If the infection spreads to the bloodstream, some people will need to be hospitalized and may need antibiotics to treat it.

If your child has RSV, it is best to rest and take care of yourself as well. Taking good care of your health can help you take better care of your child.

If you were born between 1947 and 1957, you may have been exposed to a different type of RSV as a child. The infection was less common and often more severe, with a higher risk of complications and death. While you will have immunity to the type of RSV that is more common today, you may be at risk for a severe infection if exposed to the older type.

Speak to your medical provider if you have any questions or symptoms similar to those mentioned here.

The Black Plague: Causes, Effects, and How It Changed History

Overview

Map of areas affected by the Black Death within the years 1346 – 1353. Photo: Wikimedia Public Domain

The Black Plague, also known as the Black Death and Bubonic plague was a pandemic that spread across Europe and other parts of the world during the mid-14th century.

This pandemic is estimated to have killed between 75 – 200 million people worldwide, making it one of the deadliest diseases in human history. Today, we have many more tools to prevent and treat infectious diseases, such as vaccinations, antibiotics, and improved sanitation.

Causes of the Pandemic

Yersinia_pestis - the bacteria that caused the Black Plague — *Yersinia pestis – the bacteria that caused the Black Plague. Photo: Wikipedia CDC Public Domain*

One of the most common reasons why the Black Plague spread so quickly was due to how society was structured at the time.

Large populations were congregating in unsanitized urban areas and subsequently, this provided a greater opportunity for the disease to be transmitted. How people lived and interacted with each other was also an important factor.

Additionally, poor hygiene and lack of food created an environment in which this illness could easily spread. Things like trade routes and the general migration of people also served as key factors in the transmission of the plague.

Origins of the Black Plague

illustration of the The Great Plague of London in 1665. The last major outbreak of the bubonic plague in England. — illustration of The Great Plague of London in 1665. The last major outbreak of the bubonic plague was in England.

The plague started in Asia and then quickly spread to Europe via the Silk Road trading route. From there, the disease moved westward, reaching the British Isles in 1348.

It had already spread significantly by the time it was recorded in Western Europe. This is attributed to the large number of rats on ships and in the ports where trade routes were located. Once in Europe, the disease quickly spread throughout the continent.

The culprit was flea bites and as such, it was able to quickly propagate across populations that were near one another.

Symptoms

Because the pandemic was caused by bacteria and not by viruses, it presents distinct symptoms. Early signs of infection include headaches and fevers. The bacteria that caused the plague would then travel to the lymph nodes, causing them to swell and become inflamed.

Once they became inflamed, the bacteria would travel to the blood vessels and create more pustules and buboes (inflammation of the lymph nodes); hence the term Bubonic plague. These would appear as black spots or swellings on the skin.

The bacteria would then travel to the lungs, where it would cause pneumonia and other respiratory symptoms. The buboes would then become large and inflamed, becoming the hallmark of the plague and the most recognizable symptoms.

Treatment

Doctor with standard nose-case that is filled with herbal material to keep off the plague — Doctor with standard beak nose-case. Photo: Wikimedia Public Domain

Because no one was aware of what caused this contagion at the time, there was no effective treatment for the disease. The most common way to treat it was through the use of bloodletting.

Bloodletting was a common medical practice at the time that involved the removal of blood from the body. Other methods of treatment included hygiene, isolation, and the burning of clothes.

During this time, many doctors would don black overcoats and beak mask that was filled with substances like lavender, which they believed would keep the plague at a distance.

Social and Economic Effects

The disease had a significant social and economic impact on the world. It caused widespread death and stopped the growth of major cities and towns. This had a significant impact on the social structure of the world at the time.

Cities and towns were forced to close and remain closed. This had an impact on the social aspect of lifestyles during this period. The lack of trade was also a significant factor and trade routes that connected China and Europe were significantly impacted. This had an effect on the economy of the time and how goods were transported and traded.

Long-Term Impact

This bacterial disease led to the creation of quarantine protocols and the early development of modern medicine. It also led to the development of new social and economic systems. There was an increased emphasis on sanitation, hygiene, and the need for better ways of treating patients with infectious diseases.

A new social structure was eventually created. There was a rise in religious groups and new forms of governance. The world was forced to grow in new and different ways.

The End of the Black Plague

It is believed to have ended in Europe around the early 1700s. The exact cause of the end of this pandemic is uncertain, but it is widely believed that there have been multiple factors that contributed to its end.

For example, improved hygiene and sanitation would have reduced the spread. The geographic location and climate of Europe would also have played a role in limiting its spread.

Additionally, developments in modern medicine can’t be ruled out and increased research and development of antibiotics would likely have helped to stop the plague from spreading.

How the Plague Changed History

Trade between major cities was stopped. There was also a significant increase in religious piety and the creation of new religious orders. This led to an increased focus on the afterlife and the creation of new art forms. There was also an increase in the focus on moralistic literature. The Plague also resulted in introduction new methods of modern medical practices. As the pandemic ended, the medical community was able to learn more about the disease and develop new ways of treating it.

Summary

The Black Plague was one of the most devastating pandemics in human history. It caused widespread death and suffering across Europe and beyond, and its effects can still be seen in society today.

The pandemic was caused by a bacterial infection that led to the formation of buboes and pustules on the skin. There was no effective treatment for the disease. It was transmitted via the fleas and body lice of rats.

This contagion quickly spread to major cities and towns and as it prorogated throughout the continents, it caused significant death rates, resulting in a significant social, economic, and long-term impact.

Ironically, the plague changed the course of history by introducing new methods of modern medical practices and advancements in medical science.

What is the Flu? Understanding and Preventing the Influenza Virus

February 2025 Flu Update:

According to the CDC, this winter season has been classified as a high-severity season, meaning that the flu among the US population is increasing. People are advised to take all the necessary precautions to avoid this illness.

Woman with baby with the flu — Photo: iStock 121522

Overview

The flu is similar to the common cold but has more severe symptoms. Its similarities also match that of Covid. Sometimes, it is difficult to tell them apart since the symptoms of these illnesses affect the nose, throat, and lungs.

Doctors can diagnose if you have the flu and not Covid. The process is similar to a Covid test, where they swab your nose with a cotton wad. Many medical facilities will be able to get the result within 15 minutes.

The flu, also known as the influenza virus, is a severe infectious disease that affects thousands worldwide each year. While its symptoms can range from mild to severe, they can be potentially life-threatening for some, especially those who are immune compromised.

Fortunately, there are ways to prevent and treat the virus, and understanding what this disease is, how it spreads, and which symptoms to look out for can help protect you, so let’s delve into what exactly the flu is and what we can do to prevent getting it. This applies to Covid as well.

What is the Flu?

Influenza is a viral infection that causes inflammation in the respiratory system. It can infect people of all ages but is most likely to cause illness among people ages 2 to 49. Its symptoms are similar to Covid, and the main difference is that the flu is part of the influencer virus, and Covid originates from the SARS-CoV-2 family, whose genetic coding differentiates itself from the flu virus.

Most people experience flu symptoms such as a stuffy or runny nose, cough, fever, headaches, muscle aches, and extreme tiredness. The illness can last several days, and most people fully recover without treatment.

As with Covid and other illnesses, those who are at high risk include children under two years old, pregnant women, people over the age of fifty, people with certain chronic illnesses, such as asthma, diabetes, and heart disease, and people who are immunosuppressed.

How is the Flu Spread?

As with Covid, any contact with droplets in the air (also known as “airborne transmission”) from someone with the virus can easily catch the flu. This is the most common way that people can get infected.

If a person is coughing or sneezing into his/her hands and touches door handles, computer keyboards, phones, or other common surfaces, and then you touch these objects, your hands will most likely be infected. You most likely will contact the disease if you feel your mouth or nose without washing your hands first.

That said, scientists are not sure how long the virus lasts on surface areas, but studies have shown it can remain infected for 24 – 48 hours, so it is always a good idea to periodically disinfect everyday items touched in the house and to disinfect your hands after touching common items outside.

What are the Symptoms?

Woman sneezing — Image by Mojca-Peter from Pixabay

It can begin with feeling under the weather that lasts one to two days. Depending on the person, the symptoms can be mild to severe. Children can also have diarrhea and vomiting with flu symptoms. Additionally, you may have a high fever, headaches, muscle aches, and fatigue.

People with the flu can transmit the virus to others from one day before symptoms begin until at least three days after symptoms begin. If you notice any of these symptoms, you should contact your doctor because of the uptick of viral and bacterial respiratory infections that are occurring these days, especially among children.

How can the Flu be Prevented?

Getting a vaccination is the best way to prevent the flu. Antibodies won’t do it because it is a virus. The best time to get vaccinated is in the fall before flu season sets in. You should get a flu shot every year, even if you don’t think you’ve been exposed.

Vaccination not only prevents the flu, but it also reduces the risk of passing it to others. This is especially important during flu season when you’re more likely to come into contact with someone who has it.

You should also take other steps to protect yourself and your loved ones from the flu, including (and this applies overall for general health and safety):

- - Wash your hands frequently. This is one of the best ways to prevent its spread.
  - Eat lots of fruits and vegetables.
  - Drink lots of fluids. 100% fruit and vegetable juice are great immune boosters.
  - Stay home when you are sick. The flu is highly contagious and can easily be spread to others.
  - Keep your hands away from your face. Avoid touching your mouth, nose, or eyes.
  - Avoid touching common surfaces when possible. This will help reduce the risk of spreading germs and bacteria.
  - Get plenty of rest. Resting when you are sick will help your body fight the infection faster.

Glass of orange juice with oranges and pills — Juice loaded with vitamin C is an excellent source for keeping your immune system healthy.

What Treatments Are Available?

The flu usually goes away by itself. Your physician will prescribe rest and over-the-counter medications such as acetaminophen (Tylenol) or ibuprofen (Advil) to reduce your fever and ease discomfort.

Are There Complications of the Flu?

Serious complications are rare but include bacterial infections, bronchitis, or pneumonia. You should speak with your doctor if you notice worsening symptoms or additional symptoms or if your symptoms have not improved after a few days.

Depending on the severity of your infection and the risk of complications, you may be prescribed antibiotics to treat the bacterial infection. If you have an underlying medical condition, such as diabetes, asthma, or heart disease, you may be at higher risk of complications.

How Long Does the Flu Last?

This depends on the person. The average time you will be ill is one to two weeks. However, you should continue to practice good hygiene and hand-washing habits even after you’ve recovered.

Are There Long-Term Effects?

Influenza can sometimes lead to more serious complications, including pneumonia or bronchitis. In rare cases, it could lead to death, but most of the time in these cases, the patient is usually not well to begin with, so if you have an underlying medical condition, the flu can increase your risk of long-term effects.

If you get infected, you’re likely to be out of commission for a few days. Getting yourself back to health as soon as possible is the best way to avoid the longer-term effects of the flu. If you get the flu shot and still get sick, you may have been exposed to another type of flu virus.

How to Prevent Animal Cruelty

Fox in a cage — Photo by Jo-Anne McArthur on Unsplash

This article is about the abuse of domestic animals and what can be done to stop it. If you own a dog or cat, you know how disturbing animal cruelty is and that every 60 seconds, an innocent animal is abused. But keep reading because we are going to discuss the organizations that stand up to this abuse and how you can help!

Overview

Did you know that besides dogs and cats, horses and farm animals are abused just as much as our furry friends? Harmless pets who cannot defend themselves need us to be there for them, and it is groups such as PETA, the ASPCA, and other humane groups that make a difference and who we need to support.

Difference Between PETA and ASPCA

While these two organizations push for animal safety there are differences. But both are great establishments that are passionate about their cause and have had many successful accomplishments for the prevention of cruelty to animals, but let’s take a closer look at what these two organizations do to help protect these innocent creatures.

PETA ( People for the Ethical Treatment of Animals)

PETA is an NGO (nonprofit organization) with 3 million members which was founded in 1980. They advocate for animal rights and lobby legislators for these rights, but they don’t have the authority to regulate any laws.

They campaign for changes in the law that will benefit the health and safety of animals, which in turn aligns with their mission of protecting animals from abuse and cruelty.

PETA is an animal liberation organization and is against using animals as food. Their motto is “Animals are not ours to eat, wear, experiment on, use for entertainment, or abuse in any way.”

ASPCA (The American Society for the Prevention of Cruelty to Animals)

The ASPCA is also an NGO and an old one at that. They were founded in 1866 and have 1.2 million members. Unlike PETA, the ASPCA can regulate the laws regarding animal rights.

Their motto is “To provide effective means for the prevention of cruelty to animals throughout the United States.”

What Animal Rights Laws Can Be Changed

On January 1st, 2016, the FBI began tracking animal abuse cases and it is shocking to see what is going on there.

With that said, organizations, such as those mentioned above are assertively looking to upgrade and/or change the laws that apply to pets and animals. A couple of changes are offered below.

Raise the Bar on the Penalties for Animal Abuse

Many believe that those nefarious people who commit harm to animals might one day advance to harming children. With that said, the laws should be just as strict as the penalties regarding child abuse. 88% of adults who commit child abuse were responsible for animal cruelty as well, and even more disturbing is that those who commit mass shootings are also responsible for animal cruelty at least half of the time. So domestic abuse and animal abuse seem to have a common dominator.

Call Them What They Are and Make It Public

Whatever the reason behind animal cruelty is, the fact is that it is just as wrong as abuse of humans. Below are a couple of suggestions.

If a person has been convicted of cruelty to animals, it should be made public notice. Neighbors should be allowed to know if any of these people live near them so that the neighbors can be vigilant about it.

You can keep track of animal credulity arrests and convictions by going to animalvictory.org and we encourage you to sign their petitions.

In Summary

Want to help? Contact PETA and the ASPCA to volunteer your services and/or donate to their causes. But most of all, know in your heart that the pets you have in your home are safe and are getting the love and affection that they all deserve.

Try These 7 Simple Exercises to Relieve Back Pain

Illustration of back exercises — Image Source: FreeImages‍

Back pain can be a difficult and uncomfortable obstacle to overcome. It can limit our daily activities and, in more severe cases, make it difficult to even perform simple tasks. But there is hope!

Regular exercise is one of the most effective ways to alleviate this pain, and it can be done in the comfort of your own home. In this article, we will explore seven simple and effective exercises that can help you strengthen your back and help to relieve the pain.

All of these exercises are designed to target the most important areas of the spine and are suitable for all fitness levels. With dedication and consistency, you can improve your posture, increase strength, and reduce your back pain. So let’s get started!

Benefits of Regular Exercise for Back Pain

Regular exercise can reduce stress, improve sleep quality, boost mental health, and improve overall health. But perhaps the most important benefit is that exercise can be extremely effective in reducing and managing back pain.

Many of the muscles surrounding the spine, like the glutes, core, and back muscles, are used to stabilize and support the spine. Being inactive can reduce the strength of these muscles, making it more difficult to support them, and increasing your risk for discomfort or pain.

Exercises for the back have been shown to increase back support, reduce lower back pain, and improve posture. In addition, it can also increase blood flow, which can help reduce swelling and inflammation and improve healing and recovery time.

1: Bird Dog

The bird dog exercise is great for strengthening both sides of your core and back. It can also help improve your posture and reduce pain and stiffness. Start by getting in a plank position, with your back parallel to the floor, and your forearms on the floor.

Then, lift one leg, with your knee bent at a 90-degree angle. While you’re lifting, rotate your hips and shoulders towards the lifted leg. Then, slowly return to the starting position, and repeat on the other side. The bird dog can be done as part of a core circuit, or it can be used as part of a warm-up before the other exercises described in this article.

2: Cat Camel

Woman doing a cat or camel stretch with an arched back. Photo iStock

The cat camel is a simple yet highly effective exercise that can be done anywhere, regardless of your fitness level. This exercise can help improve your posture and reduce back pain by strengthening your core muscles.

Start in a seated position with your back straight, and your hands resting on your knees. Then, slowly arch your back like a cat, while keeping your abdominals engaged to support your lower back. Hold this position for a few seconds, and then slowly lower back down, like a camel. Repeat this exercise a few times, and you’ll start to feel the benefits almost immediately.

3: Glute Bridge

Young sporty woman in grey sportswear, leggings and bra practicing yoga, beautiful girl doing Glute Bridge exercise, dvi pada pithasana pose, working out at home or in yoga studio — Glute Bridge Exercise. Photo iStock

The glute bridge is a great exercise for strengthening your glutes, hamstrings, and core. It is a highly effective way to improve your posture, balance, and strength, and can help relieve back pain and stiffness.

To perform this exercise, lie down on the floor with your knees bent, and your feet resting flat on the floor. Then, lift your hips toward the ceiling until your knees, hips, and shoulders are in a straight line. Squeeze your glutes, and hold this position for a few seconds. You should feel the muscles in your hips contracting, and your back should be straight. Then, slowly lower yourself back to the starting position. Like all of the exercises in this article, the glute bridge can be done at any time, in any space, as long as you have enough room to lie on the floor.

4: Superman

This man of steel exercise is another technique that can help improve your posture and reduce your back pain. Start by lying face down on the floor, and extending your arms out in front of you. Then, lift your arms, legs, and torso, at the same time, so that your entire body is off the floor. While holding this position, squeeze your core muscles, and pause for a few seconds.

You can also try rotating your torso from side to side or moving your legs up and down like you’re swimming. Lower yourself back down to the floor, and repeat for as many reps as you can stand!

The superman exercise can be done anywhere, so it’s a great way to challenge yourself and progress with your core strengthening routine.

5: Plank

Illustration of man doing a plank exercise — Image by Mohamed Hassan from Pixabay

The plank is one of the most effective exercises for strengthening your core and back. It can be done by anyone at any time and in any place. It is one of the best ways to improve your posture, reduce back pain, and strengthen your core.

Start by getting into a push-up position, with your hands resting below your shoulders, and your feet together. Then, lift your hips towards the ceiling so that your body is in a straight line, and your core is engaged. Hold this position for as long as you can, and try to push yourself to hold the position for longer with each attempt. The plank can be done anywhere, anytime, and can be easily modified to suit any fitness level.

6: Dead Bug

Start by lying on your back with your knees bent, and your feet resting on the floor. Then, extend your arms towards your legs and slowly rotate your torso towards one side, while keeping your feet in place. Hold this position for a few seconds, and slowly rotate your torso towards the other direction. Repeat this motion for as many reps as you can. The dead bug exercise can be done anywhere and can be easily modified for any fitness level.

7: Seated Rotation

The seated rotation can help stretch and strengthen your back, and improve your posture and flexibility. Start by sitting on the floor, with your legs out in front of you and your back straight. Then, lean to one side, and rotate your torso towards the other side. Hold this position for a few seconds, and then slowly rotate back to the starting position.

Perform this exercise for as many reps as you can, and don’t forget to switch sides. The seated rotation exercise is a great way to reduce back pain, improve your flexibility, and improve your posture. It’s also a simple exercise that can be done almost anywhere and can easily be modified for any fitness level.

Conclusion

Back pain is a common problem and one that should not be ignored. If you experience back pain, it’s important to be mindful of what might be causing it, and what you can do to alleviate it.

Exercising regularly can be an effective way to strengthen your back and reduce back pain. Exercises like the bird dog, cat camel, glute bridge, superman, plank, dead bug, and seated rotation can all be done at home and are great for beginners.

With dedication and consistency, you can improve your posture, increase core strength, and reduce your back pain. So, what are you waiting for? Start incorporating these exercises into your daily routine, and you’ll feel the benefits almost immediately.

The Spanish Flu: Its Impact and Relevance

A Kansas hospital in 1918, was the earliest documented case of the Spanish flu epidemic. Wikimedia Public Domain.

As you read through this article, you may notice a lot of similarities to the current Covid pandemic. It may seem that not much has changed in the last 100 years, but let’s take a closer look at exactly how this influenza started and how it was dealt with at the time.

Overview

The flu virus of 1918 evolved into a global pandemic that caused unprecedented fear, panic, and suffering throughout the world, and was one of the deadliest diseases in human history, with an estimated 500 million people infected and 50 million people dead worldwide.

The Flu is a reminder of the dangers posed by infectious diseases and how quickly they can spread. It is a cautionary account of how the power of microbes can cause global disasters and of the need for preparedness in the face of such a threat.

The Spread and Impact of the Spanish Flu

Its Origin

The Spanish Myth

It was widely believed that the pandemic originated in Spain, hence the name ‘Spanish Flu’, but that is due more to political means than fact.

Numerous countries in Europe and the United States as well suppressed the news of this devastating and rapidly spreading disease. Mostly because they did not want to cause panic while the countries were at war, but Spain, which was a neutral player, allowed their press to broadcast the news noting virus outbreaks in Madrid, and consequently, the Spanish Flu rumors materialized.

So Where Did It Really Begin?

In the spring of 1918, the actual recorded case of the flu originated in the United States, from that of army cook Albert Gitchell at Camp Funston in Kansas, who was officially diagnosed with the disease. Shortly after this, many other soldiers from the overcrowded camp also came down with the virus.

This doesn’t mean that the flu originated in the United States. Indeed, many postulate that the soldiers brought it back from Europe and some believe it started from infected poultry in France. This theory of how the virus started has been accepted by many, but the location of origin is still under debate.

Its Impact

The impact of the flu pandemic was worldwide. The virus hit young adults and people between the ages of 20 and 40, which was unusual and it infected military personnel especially hard. This age group had less immunity to the disease than children and older adults.

The most vulnerable were people living in crowded conditions and those who were employed in high-risk occupations. New York City’s crowded Lower East Side, where major populations of immigrants came to reside was a perfect example of how the virus was able to spread.

NYC Lower East Side Early 1900 — The crowded streets of NYC’s Lower East Side in, Early 1900 were a perfect breeding ground for the virus. Wikimedia Public Domain.

Many of those who died were people who developed pneumonia, which was often misdiagnosed as the flu.

The Spanish Flu spread to every country in the world and killed an estimated 5% of the global population.

This virus was so devastating that the life expectancy in the US went down from 51 years old to 39 after the flu became a pandemic.

Global Responses

The initial response was widespread panic. Some people tried to quarantine themselves at home while others fled to rural areas, hoping to escape it.

Some countries took drastic measures, closing their borders or imposing martial law. Quarantine was one of the most common responses and was used in many countries to halt the spread of the disease. Others imposed travel restrictions or ordered people to stay home.

In some cases, governments tried to limit the movement of people who were most likely to be carrying the disease. In other countries, groups of people were quarantined because of their ethnicity or profession, such as doctors or nurses. Some cities and towns ordered that all churches be closed.

The pandemic prompted extraordinary measures, including the construction of a moat and a wall around Boston, the burning of New York City garbage, and the disinfection of passengers and cargo on ships.

The Scientific Legacy of the Spanish Flu

When the flu first hit, there was very little known about how diseases spread. But the pandemic prompted scientists to investigate further.

Although scientists didn’t have the technology we have today, such as electron microscopes, researchers were still able to make discoveries. These studies have helped scientists better understand current pandemics such as the spread of Covid and future influenza diseases.

This also led to advances in medical care and public health response. During the flu epidemic, some cities established public health departments for the first time. It also marked a shift in the way public health was studied and modeled.

Comparing the Spanish Flu to COVID-19

The 1918 Flu pandemic occurred at a time before the use of modern medical practices, such as antibiotics and vaccines. It was an example of a pandemic that spread rapidly and caused high levels of mortality. However, it was an unusual pandemic because it was caused by a virus, whereas most previous pandemics are caused by bacteria.

The current pandemic, COVID-19, is a different type. It is caused by a type of influenza that has occurred regularly in human populations. This type of flu is known as a “regular seasonal flu” but Covid has mutated and is behaving differently than other seasonal flu.

Unlike the Spanish Flu, this current pandemic is not causing high levels of mortality at this time; however, when the disease first started to spread, there was an abundance of deaths, with over 6.5 million fatalities so far, but these deaths have subsided now. People are still catching it, but usually only get cold symptoms, especially if they have been vaccinated.

Lessons Learned from the Spanish Flu

The flu pandemic was an unprecedented global disaster. It left many countries and cities struggling to rebuild and provide basic care for their citizens. The experience of the pandemic demonstrated the power of microbes to cause death and destruction on a scale never before imagined. It led to the creation of many public health and medical institutions, including the U.S. Public Health Service and the U.S. Centers for Disease Control and Prevention (CDC). It also led to the development of antiviral drugs, the use of quarantines to halt the spread of disease, and the use of face masks to reduce the risk of infection.

Conclusion

The Spanish Flu of 1919 was one of the deadliest pandemics in human history. It was one of the first pandemics caused by a virus and was responsible for an estimated 50 million deaths worldwide. The pandemic is a reminder of the dangers posed by infectious diseases and how quickly they can spread.

It is a cautionary tale of how the power of microbes can cause a global disaster and of the need for preparedness in the face of such a threat. Even today, as the world continues to grapple with the current global pandemic – Covid, the Spanish Flu of 1919 serves as a reminder that history can repeat itself.

In today’s world, medical technology has advanced greatly for us to have a complete understanding of the flu virus and what we can do to prevent it.

Understanding Degenerative Disc Disease

What is Degenerative Disc Disease?

Man putting his hands on his back — Photo: iStock

Degenerative disc disease is a common condition that affects the spine, causing pain and discomfort. It occurs when the discs between the vertebrae in the spine become worn down and no longer provide adequate cushioning and support.

Symptoms include pain in the lower back, neck, and other areas of the body, as well as stiffness, numbness, and tingling. Treatment options may include physical therapy, medications, and surgery.

In addition, making lifestyle changes and taking preventive measures can help reduce the risk of developing degenerative disc disease. This article will provide an overview of the causes, symptoms, treatments, and prevention of degenerative disc disease.

What Happens to Your Spine When You Have Degenerative Disc Disease?

Human spine anatomy section and spinal concept as medical health care body symbol with the skeletal bone structure and intervertebral discs closeup as a 3D illustration — Illustration of the human spine. Discs are the blue sections. Photo: iStock

As mentioned, degenerative disc disease is a condition that involves the breakdown of the substances found within the vertebrae, which are called the discs.

The discs (blue areas in the picture) act as cushions and are made of a jelly-like substance called the intervertebral disc. There are 24 of them in the spine and over time, they can deform, especially when under a lot of pressure, causing them to become thinner and more brittle. When this happens the gel will leak out and the disc will press against the surrounding nerves, consequently sending pain signals to the brain.

What are the Symptoms?

Woman with hands on her back — Photo: Free Images

The symptoms can vary, depending on the location of the decay. In the lower back, you may feel pain, stiffness, and difficulty standing up, especially after sitting for an extended period.

If the discomfort occurs in the lumbar region of the back, you may also feel pressure or numbness in your legs. If the degeneration occurs in the cervical region of the spine, it may cause pain in the neck and upper back, as well as tingling or numbness in the arms.

Causes of Degenerative Disc Disease

Seniors might not like hearing this but it is a natural part of the aging process. However, a decline of the discs can also occur in younger people who are involved in frequent or heavy lifting, poor posture, or inadequate core strength.

As people age, their discs can break down and the cartilage that cushions the spine begins to wear. Below is a list of possible reasons why you may encounter disc degeneration:

- - Age: As mentioned, your spine may encounter disc degeneration as you get older.
  - Poor posture: When a person constantly slouches, they are putting more pressure on their spine, which can cause the discs to break down faster.
  - Excessive lifting: If you frequently lift heavy objects, you increase your risk of putting too much pressure on your spine and increasing the risk of disc breakdown.
  - Genetic factors: Some people are more likely to develop degenerative disc disease than others.

Diagnosis

Most doctors will diagnose this disc breakdown based on your symptoms. They may order imaging tests, such as X-rays or MRIs, to rule out other conditions and to see the extent of the degeneration. MRIs are more effective at detecting degeneration than X-rays.

Treatments

Treatments will depend on the severity of your symptoms and the location of the degeneration. If you have mild degenerative disc disease, your doctor may recommend lifestyle changes, such as increasing changing your posture and avoiding heavy lifting.

Try These Pain-Reducing Options First

- - Exercise: There are numerous exercises you can do that are specifically catered to back pain
    Weight Loss: Losing weight reduces the pressure on your disks when you are lying down
  - New Mattress: Many people, as well as experts state that a new mattress may be helpful, especially if your mattress is old. But you have to get the correct one. Getting a mattress where your feet can be raised can also benefit you. Speak to your doctor. Get the information you need about a good mattress, then go to a mattress store and tell them what you need.
  - Pain Management: These medical professionals specialize in managing pain. Most likely, they will suggest physical therapy.

If your symptoms are moderate to severe, your physician may recommend non-surgical treatments, such as physical therapy, chiropractic care, or possibly acupuncture. If your symptoms are severe and you don’t respond positively to non-surgical treatments, your doctor may recommend surgery.

Surgery

Although the decay of the spine’s discs is a natural part of the aging process, it can lead to severe pain and discomfort in some people, and in some cases, surgery may be necessary to fuse two or more vertebrae in the spine and prevent them from rubbing against each other.

The surgery is known as a spinal fusion, and it is often recommended for people as a last resort if the other treatments have failed to respond adequately. The surgery may be recommended for people who have severe degenerative disc disease in the lumbar region of the spine, have a herniated disc in the lumbar region, or have a degenerative disc disease that causes instability in the cervical region.

Depending on the location of the degeneration, the surgery will vary. For example, lumbar degenerative disc disease will usually be treated with lumbar spinal fusion. Cervical degenerative disc disease will usually be treated with cervical spinal fusion.

Lifestyle Changes Can Help Reduce the Risk of Degenerative Disc Disease

Elderly couple jogging — Photo by Lucas van Oort on Unsplash

As mentioned above, certain lifestyle changes can help reduce the risk of developing decaying discs. It is important to note that no one knows exactly what causes the disease, so it can be difficult to prevent. However, there are some things you can do to help protect your spine, including:

- - Maintaining a healthy weight: Being overweight can put extra pressure on your spine and increase your risk of developing degenerative disc disease.
  - Practicing good posture: Maintaining good posture can reduce the stress on your spine by as much as 80%, which can help prevent the discs from breaking down.
  - Engaging in core-strengthening exercises: Exercises such as Pilates, yoga, and lifting weights can help strengthen the core muscles, which can reduce the risk of back pain.
  - Avoid heavy lifting: If you don’t have to lift heavy objects, try to find ways to get around them.

Preventive Measures

You can take preventive measures to reduce your risk of degenerative disc disease by engaging in regular exercise, maintaining a healthy weight, and practicing good posture.

If you have a family history of degenerative disc disease, you may want to have your doctor perform an MRI to see if you have any signs of it in your discs. If you do, you can work with your doctor to develop a treatment plan to help prevent the degeneration from getting worse.

What Causes Back Pain?

If you’re reading this, you or someone you care about has likely experienced back pain. According to goodbody.com, as many as 540 million people suffer from one type of back pain or another.

It is one of the most common reasons for doctor visits and missed workdays. Fortunately, there are a variety of ways to reduce your risk of experiencing back pain. This blog post will explore the various causes of back pain. If you’d like to know some preventative techniques and management of back pain, please check out our article on What to Do About Back Pain.

What is the Most Common Cause of Back Pain?

Our muscles rely on a network of nerves that travel through them to deliver signals to the brain. When these nerves are overstretched, as can happen with muscle strains, they can get pinched and cause pain.

Disc problems, technically called intervertebral discs, are another common cause of back pain. The discs that cushion the vertebra in the spine are prone to wear and tear as we age, which increases the risk of the disc rupturing.

They is made up of a gel-like substance, and if the pressure within the disc becomes too great, it will rupture and the gel will leak out. The disc can then press against the surrounding nerves, which will then send pain signals to your brain.

These discs located in the lumbar region of the lower spine are particularly prone to herniation, otherwise known as herniated discs. This is not only the most common cause of back pain in this part of the spine, but it is also the leading cause of sciatica (see below).

Disc Problems

Illustration of spine/disc degeneration — Disc Degeneration: Photo: IStock

Intervertebral discs are soft, spongy pads made of a gelatinous substance called a disc nucleus. It lies between each of the vertebrae to provide a cushion and to allow the vertebrae to rotate.

If the disc nucleus becomes too thick or ruptures, the disc may be unable to cushion the vertebrae properly. It may press against the surrounding nerves or cause irritation that travels down the legs as sciatica.

These kinds of disc problems can lead to degenerative disc disease – when the disc becomes thinner and less able to cushion the vertebrae. This can occur during the normal aging process when the disc may begin to break down.

What Causes Disc Denegation?

- - Age: The softcore that we mentioned contains mostly water. As you age, it can lose some water, causing discomfort.
  - Injuries: No doubt any injury can lead to a problem and that includes injuries in your spine.

Poor Posture

Woman slouching over on a chair looking at a laptop — Photo by Christina @ wocintechchat.com on Unsplash

Sitting is the new cancer! Have you heard that before? Poor posture can occur when you spend long hours sitting or slouching or have an overly stiff spine.

When the spine is in a neutral position, it is straight and flexible. However, when you spend hours at a time in a hunched position or with a stiff spine, the muscles and ligaments supporting the spine become shortened.

Over time, these shortened muscles and structures can put excessive pressure on the spine. The spine is composed of bones that are held together by ligaments, muscles, and other soft tissues. These structures may not be able to withstand this pressure. Squeezing the spinal discs may cause the disc fluid to leak out, which may irritate nearby nerves and cause pain.

The Types of Back Pain that Are a Cause for Concern

Certain types of back pain can indicate a serious underlying medical condition. The first step in determining whether or not your back pain is cause for concern is to determine what type of pain you are experiencing.

- Herniated Discs: A herniated disc occurs when the soft, spongy center of a disc pokes through the disc wall and presses against the surrounding nerve roots. It is one of the most common causes of sciatica and back pain.
- Sciatica: Sciatica is pain that travels down one or both legs. It is often caused by the irritation of one or more sciatic nerve roots due to a herniated disc.
- Lumbar Spinal Stenosis (LSS): Lumbar spinal stenosis is a condition in which the spinal canal narrows. This can put pressure on the spinal cord and nerves, which can cause back pain. This is one of the most common causes of back pain that is a cause for concern.

Conclusion

Back pain is a common ailment that can affect anyone at any stage in their life. Luckily, there are lots of ways to prevent and manage back pain.

The most important thing you can do is stay active by following a healthy diet plan and engaging in daily exercise. Stay hydrated, and be sure to get enough rest so that your body can heal properly when it does sustain an injury.

If you do experience back pain, see your doctor as soon as possible. It is often an indication of a more serious underlying condition, such as a possible disc problem.

Your doctor can perform diagnostic tests and recommend treatment options that can help you avoid further complications down the road.

What is Long Covid?

Woman lying down with mask — Photo by Cade Renfroe on Unsplash

While most individuals recover from COVID-19 within a couple of weeks, some continue to experience symptoms or develop new ones in the post-acute phase.

Long COVID, also known as post-COVID conditions, long-haul COVID, post-acute COVID-19, long-term effects of COVID, or chronic COVID, or Post-Acute Sequelae of SARS-CoV-2 (PASC), is a condition where individuals who were initially affected with the illness continue to have a range of physical, mental, emotional, and/or psychological symptoms after they were infected.

What are the Symptoms of Long COVID?

COVID Virus Spike Protein — Photo by Fusion Medical Animation on Unsplash

Symptoms can vary widely, from cardiovascular issues, respiratory issues, and/or excessive fatigue are just a few of the symptoms. For some people, it may also include cognitive or psychological problems. Below is a more concise list of symptoms you may encounter if you have long Covid.

- - Headache
  - Rapid heartbeat (arrhythmia)
  - Dizziness/lightheadedness when you get up from bed or you were sitting down
  - Brain fog – Cognitive issues, such as difficulty concentrating
  - Change in smell or taste. Yes, what was a major symptom in the years when Covid first came out, those with long Covid may still experience this
  - Fever
  - Stomach issues
  - Muscle or joint pain
  - Depression or anxiety

The CDC provides extensive instructions on what you should do if you suspect you have long Covid.

Are You Concerned About Long Covid if You Have Had Covid Before?

Person getting covid injection — Photo by FRANK MERIÑO from Pexels

This is still under study and there has been no conclusive as to why some people are more susceptible to developing long Covid than others.

It has been reported that those who had a greater severity of COVID-19, particularly people who were hospitalized or who had health troubles are thought to have an increased risk of acquiring the infection for a longer period.

Additionally, people who did not receive the vaccine or were infected before the vaccines were developed are also thought to be at increased risk of COVID-19 infection.

In summary, it is safe to conclude at this time that the following people may be more a risk for long Covid:

- People who have had more severe COVID-19 illness, especially those who were hospitalized or needed intensive care
- Those who have been and currently are at high risk
- Those who are not vaccinated

You Can Still Get Long Covid if You Have Been Vaccinated

The unfortunate answer to this question is yes. Many studies are still being done regarding this issue, but more and more evidence has been pointing to the fact that regardless of the number of vaccinations you have been given, long Covid is still a possibility.

Can Long Covid be Spread Onto Others?

Silhouette of a person in front of a window — Photo by Alex McCarthy on Unsplash

While those that have Covid can easily spread the disease, even if they were vaccinated, the answer to infecting other people when you have long COVID is no.

The reason is based upon those that have it are not contagious anymore.

What About Children?

Since the onset of Covid-19, most children have not sustained Covid as intensely as adults, but research is still underway to determine if those children who have previously acquired the disease are still at risk of long Covid.

In New York, NYSDOH recommends that all children, including infants and toddlers as young as six months old, receive all the recommended COVID-19 vaccinations to protect them from becoming more ill at a later date.

What Should I Do If I Find Out I Have long COVID?

If you have long Covid or you think you do, seek medical help immediately. If you live in New York State but do not have a health care provider, check out the NYS Provider & Health Plan Look-Up tool.

Your symptoms and severity will determine if you need physical or occupational therapy, mental health therapy, or both. If you need affordable health coverage, the NY State of Health can assist you in comparing health insurance plans and finding the right coverage for you and your family. NYS of Health plans includes no-premium health insurance, free preventive services, no co-pay for primary care, and low-cost prescriptions. Medicaid and Children’s Health programs are available.

Yes! If you are struggling with long COVID symptoms or suspect you have long COVID, don’t wait to seek care. Reach out to a healthcare provider as early as possible.

If you do not have a health care provider, use the NYS Provider & Health Plan Look-Up tool to find one that works with your health plan.

Because management of long COVID may require a team approach, a healthcare provider can help you get referrals to other providers who offer focused care. This may include a pulmonologist, cardiologist, or neurologist, as well as mental health experts, physical or occupational therapists, and social workers, depending on your symptoms and severity.

Bottom line – If you have had Covid after a week, and you still don’t feel well, you should seek medical help. As a further precaution, if you are tested positive for the disease, seek the advice of your doctor about what you can do to prevent long Covid.