Lisa Find Love

Students of psychological research have become familiar with a wide array of factors that play a role in how our lives unfold, including our personalities, upbringing, talents, motivation, social connections, cultural attitudes, and the structures of our societies. In Welcome to Your World: How the Built Environment Shapes Our Lives, Sarah Williams Goldhagen makes a passionate case for another set of factors that impact us: the buildings, landscapes, and cityscapes around us.

We might think the built environment is just the wallpaper of our lives, but Goldhagen hopes her book will convince us how wrong we are about that. She presents evidence to suggest that buildings, public art, landscapes, and cityscapes matter, whether we are paying attention to them or not.

The built environment, she claims, influences our moods, motivation, and confidence; our attention, perception, learning, and memory; the actions we choose and those we never pursue; our feelings of safety or threat; and our identity and sense of self.

The design of spaces is a factor in students’ participation in classrooms, and workers’ satisfaction with their jobs. The built environment gets under our skin, altering our physiological responses, our health, and our healing. It can promote engagement with other people, or alienation from them. It has a say in the capabilities we develop, and the communities we foster.

Good design, then, is not just a nicety, a frilly extra — it is a fundamental human right. Goldhagen wants to persuade citizens and community leaders to look beyond the usual considerations of costs, profits, speed of construction, and the familiar ways of doing things.

“How a place works at the scale of the city or its site, how it comes to feel and serve its users over time and in different seasons, the granular details people notice when moving through spaces, the nonconscious responses people will have to a project’s small-scale and less visible features, such as sound, materials, textures, and construction details,” are just some of the things Goldhagen wants us to pay attention to.

To create better built environments, she asks questions such as, “What is it about a place that draws us in or repels us, that sticks in our memory or fails to register, that can move someone to tears or leave her cold?”

As if in tribute to Goldhagen’s arguments about the significance of texture, color, and other aesthetic dimensions, Welcome to Your World is one of the most beautifully produced social science books I’ve ever seen. The pages are creamy, weighty, and sensual, and the dozens of photos are luxurious, even those depicting what’s wrong with our built environments. I like to write notes in books that I’m reviewing, and I did so in this book, but it felt a bit like defacing a work of art.

In the first chapter, titled “The Sorry Places We Live,” Goldhagen argues that we have too often made a mess of our built environments. She takes aim at the usual suspects, such as soporific suburbs, noisy and crowded cities, and soul-crushing slums. Hers stands out from previous discussions on the topic in explaining what, exactly, we are doing wrong, and why we keep making the same mistakes.

The subsequent chapters are even better. In “People Embedded in Social Worlds,” for example, Goldhagen takes us on a walk through three very different places – the Latin Quarter in Paris, the Old City in Jerusalem, and downtown Seoul – and shows how they fashion entirely different emotional, psychological, and interpersonal experiences.

Other chapters zero in on specific buildings, landscapes, or public artworks and how they fare in serving the humans they are meant to engage. There are extensive, illuminating discussions of the Scottish Parliament, the Museum at the Stream in Antwerp, the Cloud Gate sculpture (also known as “the bean”) in Chicago, the Amiens Cathedral in France, the Salk Institute in San Diego, the Parthenon, the Sydney Opera House, and the Bird’s Nest Stadium in Beijing, among others.

Goldhagen taught for ten years at Harvard University’s Graduate School of Design, housed in Gund Hall. I spent my four years of graduate school in psychology just steps away, in William James Hall. The story I was told (probably apocryphal) was that new design students were led to the roof of the psychology building, and directed to look at Gund Hall. Then they were told, “Never do that.”

Goldhagen wasn’t quite as harsh, but she did offer a compelling analysis of what does and doesn’t work about the building. Some of the psychological insights were especially delicious, especially how students were assigned to spaces in ways that reflected their status, with the most advanced students enjoying the highest perches.

Chapter 6 is the one I was hoping Goldhagen was building up to, in which she distills the previous 218 pages into a set of basic principles of design. (For example, we crave “visual, textural, and olfactory complexity,” but not too much complexity.) I wasn’t so sure the principles were sufficiently specific to guide professionals in their planning or to help non-professionals in their assessments of their built environments, but maybe that’s an unrealistic aspiration.

A useful way to approach Welcome to Your World, I think, is to study all the pictures first, before reading a word. That way, you can appreciate how much Goldhagen can contribute to your understanding, beyond your untutored first impressions. You can also form your own judgments, independently of what you will read later. For me, the results were sometimes startling, as, for example, when Goldhagen waxed poetic about buildings I found hideous.

As much as I enjoyed the book, there were times when I wanted to put it down. Maybe part of the problem is that I’m a know-nothing when it comes to architecture, so I can read something like “spires, griffins, trefoils, quatrefoils, applied colonnettes” and realize that I only know what two of the six words mean.

What I appreciated most about Welcome to Your World was Goldhagen’s deep and multi-faceted understanding of the psychology of our built environments. One perspective, though, seemed underdeveloped. I wanted a greater appreciation of humans’ sensitivity to the gaze of other people. Aspects of design can make us feel self-conscious or at ease. Take, for example, the central plaza of the Salk Institute. I’ve never been there, but from the photo, it appears that pedestrians traverse a wide-open, unadorned space flanked on both sides by buildings where people work and can look out their windows. Goldhagen describes what’s great about the space. I’m not a particularly self-conscious person, but I think if I were to walk down that plaza, I would feel like Steve Martin in “The Lonely Guy,” with people on both sides stopping what they are doing to stare at the person on her own.

My reservations are just quibbles, though. Welcome to Your World is a most welcome contribution to our understanding of our built environment. I hope Sarah Williams Goldhagen’s dreams for the future of our buildings, landscapes, and cityscapes come true, because they are my dreams, too. If you read the book, they may be yours as well.

Welcome to Your World: How the Built Environment Shapes Our Lives
Sarah Williams Goldhagen
Harper, April 2017
Hardcover, 348 pages

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Footnotes for episode 38 of The Daily Zeitgeist which aired on 11.30.17.

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“There are times that I wish I had cancer.”

It is difficult to imagine that anyone would wish for cancer. But through the eyes of someone diagnosed with a mental illness, this statement may make more sense. The cultural perception that cancer is a “real” illness and mental health challenges are weaknesses or character flaws is just one example of why efforts to reduce stigma are needed.

In Another Kind of Madness, Stephen Hinshaw shares his story of growing up with the unexplained absences of his father. It wasn’t until his father shared information about his bipolar diagnosis while Hinshaw was in college that he was able to better understand the absences.

Hinshaw compares the stigma around mental illness to other marginalized groups throughout history, such as the LGBTQ community. Attitudes about gay marriage have changed over the years, but we have not seen that same progression with mental illness. When other groups experience stigma or discrimination, there tends to be solidarity and positive identification with members of the affected group, which provides protection. Whether it’s sexual or racial minorities, the members of these groups can support each other. But who wants to self-identify with a group that’s considered “crazy”? This stigma makes it challenging for people with mental illness. In many cases, they don’t have the support system that’s available to other marginalized groups.

While understanding the facts helps people recover and should increase understanding, it can also promote stereotypes.

“Facts promote stereotypes, while the information that needs to be conveyed is the great potential for coping and recovery if treatment is made available,” writes Hinshaw.

Many families face the challenge of needing to share what’s happening to get treatment, while at the same time feeling unable to share what’s happening due to fears about how others will respond.

Throughout the book, Hinshaw provides an honest portrayal of the stigma involved with having a family member with a mental illness.

“The famed Berkeley sociologist Erving Goffman coined the term courtesy stigma to signify society’s strong tendency to degrade anyone associated with a stigmatized individual or group,” writes Hinshaw. He also talks about anticipated stigma, “the fear of what might happen if the world were to know” about a mental illness.

Stigma is not a simple problem with a simple definition. There isn’t only stigma involved when people learn about their own illness, but when others find out about it, when a family member is suffering, when seeking treatment, when getting out of treatment, and the list goes on. Left unchecked, it can be a vicious cycle. Throughout the book, Hinshaw shares vivid examples of the multiple ways stigma can be experienced.

Hinshaw has both personal family experience as well as professional training in both psychology and psychiatry. But he admits that what we know in these fields is just a small amount of what still needs to be learned. I appreciate his invitation for people to adopt humility and learn what they can about mental health.

“Those who bask in their supreme knowledge are deluding themselves, their patients, and the scientific community,” writes Hinshaw.

Hinshaw’s hope is that telling his story will move the needle ever so slightly on the battle to reduce stigma. As people continue to tell their stories, the reduction of stigma is possible, but there is a very long way to go.

Mental health professionals who have never experienced mental illness personally or in their families should read this book. It’s written by someone who works in the field and knows the clinical nature of mental illness. But perhaps more valuable is Hinshaw’s ability to speak about mental illness as someone who’s lived it. It’s powerful for mental health professionals to see, through Hinshaw’s eyes, exactly how much a family is impacted by mental health.

One of the important takeaways is that it’s not only individuals who suffer with a mental health diagnosis, it’s also often those they come in touch with. Hopefully one day, people diagnosed with a mental illness will not wish for cancer. Until then, we can continue educating ourselves and treating everyone with compassion and kindness.

Another Kind of Madness: A Journey Through the Stigma and Hope of Mental Illness
Stephen P. Hinshaw
St Martin’s Press, June 2017
Hardback, 267 pages

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Anxiety is one of the most common problems people face today, and yet, it is often complicated with other co-existing conditions, such as obsessive compulsive disorder, autism, and depression. Comorbidity can make treatment challenging, even for clinicians who specialize in anxiety.

In her new book, Tough-To-Treat Anxiety: Hidden Problems & Effective Solutions For Your Clients, licensed clinical psychologist Margaret Wehrenberg breaks down anxiety into its most common presentations, offering a host of treatment methods that work in the moment, and resist remission for years to come.

“Unremitting anxiety may be one the most frustrating situations any individual can face. Family and friends tell worriers, ‘Just don’t worry!’ as if they are somehow choosing to feel anxious. People with panic are often judged as weak or foolish for allowing what’s ‘just an irrational feeling’ to rule their behavior,” writes Wehernberg.

But the reality is that most people face anxiety, especially those with mental health problems. Anxiety is a central theme of life, a normal response to ambiguity, and a technique used to keep us watching movies and television shows.

“The problem with anxiety disorder, as opposed to ‘normal’ anxiety, is that the sense of anxiety persists even when there is no problem or ambiguity to resolve,” writes Wehrenberg.

For people with generalized anxiety disorder, worries can interrupt physical function, causing restlessness, muscle tension, fatigue and pain. It can also interrupt emotional function, causing irritability, short temper, depressed mood, and frustration. It can disturb mental function, causing poor focus, concentration, and preoccupation with anxious thoughts. Lastly, it can impact behavior, causing perfectionism, overscheduling, and controlling behaviors.

One of the first steps in treatment is to rule out the possibility that physical conditions are causing the condition, and then identify worry as worry, in other words, not serving any other purpose. While common treatment methods — such as identifying and changing self-talk, using thought stopping techniques, and changing self-defeating behaviors — can be quite helpful, anxiety can also be unremitting.

Wahrenberg identifies four different types of tough-to-treat anxiety. The logical worrier, often focuses too much on details and misses nuances in conversation. This type of worrier can also present with features of autism. For the illogical worrier, on the other hand, the root cause of the anxiety is commonly obsessive-compulsive disorder, complicated by intractable worry that is unresponsive to logic. The distractible worrier often has trouble focusing, is commonly distracted by worry, and typically struggles with attention deficit disorder. The intense worrier often also struggles with bipolar disorder, and the resulting emotional intensity frequently fuels the intense worry.

Differentiating between each of these subtypes makes all the difference in treatment. While a typical treatment approach is to correct irrational thoughts that lead to anxiety, for the logical worrier, who truly believes that anxiety is necessary and justified, a better approach may be to cultivate a sense of safety and control through interventions such as teaching influence not control, using “dial down the disaster” questions, and finding mentors for support.

Wahrenberg describes Adam, who worried constantly about losing his job and would seek reassurance from his wife on a nightly basis. Yet Adam also felt that losing his job was a very real possibility, and that his worry was justified. Wahrenberg had Adam identify mentors he could use to help mitigate his anxiety and differentiate between situations that made sense to worry about, and those that interfered with his work.

While reassurance strategies are helpful for the logical worrier, for the illogical worrier, reassurance alone does not alleviate worry.

“Non-OCD worry treatment involves techniques that analyze the worry, such as cost-benefit analysis and altering cognitive errors, such as magnifying the problem, black-and-white thinking and confusing probable with possible. But these techniques give too much significance to the obsessive thought. Once a thought is identified as obsession, the idea is to say, whenever it comes to mind, ‘There’s that obsession!’ and to immediately refocus attention on what work there is to do, or on preplanned distractions, such as listening to music, or on a relaxation technique,” writes Wahrenberg.

For the distractible worrier, the use of deadlines to reduce anxiety and adrenaline, psychoeducation, raising self-esteem, creating timed lists, keeping a calendar, transferring worry to another person and seeking special accommodations are helpful strategies. On the other hand, the intense worriers’ feelings can be caused by physical conditions such as thyroid dysfunction, adrenal dysfunction, vitamin B-12 deficiency, and hormone problems.

Here again, an important step is education.

“Most people do not like to accept a diagnosis of a chronic condition, no matter what it is. They don’t like to admit to a ‘flaw’ and want to believe they will overcome any symptom. Educating them about the condition validates that the condition is real and improves the possibility that they will receive and utilize the right treatments,” Wahrenberg writes.

Drawing on her over forty years’ experience, Wahrenberg’s book serves as an indispensable guide for those who treat anxiety. Packed full of helpful strategies, techniques, and case studies, it demystifies anxiety and its treatment, while empowering those who struggle with it.

Tough-To-Treat Anxiety: Hidden Problems & Effective Solutions For Your Clients
Margaret Wehrenberg
W.W. Norton & Company
August 2017
Softcover, 243 Pages

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The FDA has approved the first drug for use in the U.S. that includes a digital ingestion tracking system.

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TripAdvisor deleted — and later reinstated — a hotel review where a visitor alleged she had been raped. How can review websites legally balance their duty to warn users as well as to beware of false, defamatory content?

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The NCAA scrapped the Bowl Championship Series in favor of a playoff system. But does it truly crown a national champion?

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Sometimes elections are just too close to call. That's when voters have to head back to the polls for a runoff.

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Tesla has built the world's largest lithium-ion battery storage system in Australia.

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When Prince Harry and American actress Meghan Markle announced their engagement, everyone’s eyes were on Meghan’s diamond ring—and they swooned over its touching story. So it’s no surprise that a significantly smaller amount of attention has been paid to Prince Harry’s own hand. But, as eagle-eyed enthusiasts have pointed out, he took an unusual pose in the photographs with his new fiancée.

Many of the photos show the Prince with his hand placed over his belly. While the gesture is a bit odd, it isn’t the first time his quirk has made an appearance. Harry has taken this pose in the past as he attended movie premieres and greeted the first lady, too. What gives?

According to Traci Brown, body language expert and author of Persuasion Point: Body Language and Speech Influence, this little habit may be a type of coping mechanism. “He’s covering his solar plexus area (the vital organs) and protecting it which just says he’s not quite comfortable in the situation,” Brown told Good Housekeeping. “Who would be with all those photographers around and people like myself analyzing him?”

Put another way, Harry might be taking this position to comfort himself, indicating that he might feel a bit self-conscious in the spotlight. This shouldn’t come as a huge surprise to royal enthusiasts, given that he recently revealed no royal family member wants to be king or queen.

Other experts agree with Brown’s assessment. “Prince Harry’s arm placed across his abdomen serves as a barrier to separate or distance himself from something that he makes him uncomfortable,” Blanca Cobb, body language expert and author of Method of the Masters, told Good Housekeeping. “In this case, it could be having photos taken.”

Considering Harry is often spotted making this gesture, odds are he doesn’t even realize he’s doing it. And that’s not the only secret you might be surprised to learn about the prince. Turns out, Harry isn’t even his real name.

[Source: Good Housekeeping]

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In July of 2016, things were different. Man buns were still out, but the popular game app Pokémon GO was still in, leading millions of people across the globe on wild chases all over parks and office buildings. The augmented reality video game projected Pokémon GO on the user’s surroundings, which was neat and all, but proved to largely be a flash in the pan.

But 18 months after it’s initial launch, the once-popular app is still making waves, but not in a good way. A new study from Mara Faccio and John J. McConnell dug into the possible link between the game and a rise in distracted driving accidents since the app’s release in July 2016. The research, titled “Death by Pokémon GO,” although speculative, found that accident rates spiked by 26.5 percent within 100 meters of  “Pokéstops,” which are checkpoints on the map where users could gather items.

The research pair used Tippecanoe County, Indiana, as its focus area for the study. First, they analyzed traffic data from a period before the app’s release (3/1/2015-11/30/16), then after the app’s release, and then expanded those trends to the nation at large to create their model. The study found that Tippecanoe County saw a spike of $500,000 in vehicle damage, 31 injuries, and two deaths which were attributable to using Pokémon GO and driving. 

When scaled nationally, the research concluded that an “increase in crashes attributable to the introduction of Pokémon GO is 145,632 with an associated increase in the number of injuries of 29,370 and an associated increase in the number of fatalities of 256,” with economic losses projected at “$2 billion to $7.3 billion.”  

As the number of daily active users decreased, the number of accidents, in turn, dipped.  (This city is using optical illusion speedbumps to prevent traffic accidents.) 

[Source: Ars Technica / Gizmodo]

 

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If you’re an iPhone user who recently had to deal with that annoying “A ⍰” glitch, it may not have escaped your notice that a gadget called the iPhone was unable to type the letter I. But, irony aside, do you even know what that now-iconic letter I is short for?

Your first guess might be “Internet,” since the iPhone’s claim to fame is its ability to access the Web. Or maybe you think it means “I” as in the personal pronoun “I,” since you can personalize your smartphone with the apps and features of your choice. (This is what your smartphone choice says about your personality.) But you’ll be surprised to know that there is not one but five different I-words that the I in iPhone represents.

That little “I” actually got its start long before the iPhone became a reality. The first Apple product with an “I” in its name was the iMac computer, released back in 1998. Never mind phones that could access the Internet—back then, computers that could do so were a rarity. So, yes, the “I” originally stood for Internet, to highlight the Mac’s revolutionary Internet capacities. But when that first iMac launched, the “I” had several other meanings as well. When Steve Jobs introduced the iMac, he displayed a presentation (charmingly old-fashioned by today’s standards) with four other potential I-meanings. These were: “individual,” “instruct,” “inform,” and “inspire.” The “I” prefix then stuck around for most of Apple’s succeeding products. Thanks to the very Internet that so excited the Apple crew, you can watch Jobs’ presentation on YouTube.

So there you have it: five meanings. However, it does seem like “Internet” is the main meaning while the other I-words might have just been more of a marketing plug. “Internet” is certainly the primary meaning in the iPhone’s case, since its Internet access was its biggest selling point (especially when it debuted in 2007). That being said, though, some Apple products with I-names didn’t even have Internet access (think the early iPod!). So it’s still cool to know that the I is open to Interpretation.

Want some more iPhone secrets? Learn about the mouse that’s been hidden in the keyboard this whole time.

[Source: Refinery29]

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From mixing a post-workout protein shake to whipping up dynamite milkshakes, blenders can work culinary wonders. That is, as long as you never put these 16 foods in your blender.

However, NutriBullet, the producer of powerful blenders known for their ability to extract nutrients from produce, has been catching some serious flak as of late, due to a string of critical malfunction with their blenders. At least 22 people have sued the company for damages after suffering from injuries when operating NutriBullet blenders.

The specific injuries vary. Some users reported the blender’s capsule rupturing after too much pressure had built up, causing the machine’s blade to break free and cause lacerations. Others reported severe burns from heated contents of the blender hitting them after the capsule exploded.

A representative from NutriBullet released a statement to People, claiming that these incidents cannot happen if their product is being operated correctly:

“Customer safety and satisfaction are paramount at NutriBullet. Reports of blenders, which have operated normally for years, suddenly turning cool ingredients into scalding hot mixtures after less than 20 seconds of normal operation are perplexing and contrary to the hundreds of millions of uses by satisfied NutriBullet customers worldwide.”

Homeland Housewares, LLC, produces both the NutriBullet and the Magic Bullet. One of the key differences between the two popular blenders is motor speed; the Magic Bullet has a 250-watt motor, while the NutriBullet has a 600-watt motor. If the plaintiffs’ claims prove to be true, the issue seems to ultimately come down to what makes the NutriBullet stand out.

[Source: People]

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The official reasons for getting pulled over

There are a handful of things that a cop can pull you over for—which is when you better know the best way to talk yourself out of a ticket. You’ve likely committed a moving violation, which means you could end up with points on your license, an increase in your rates, or depending on your recent behavior, a license suspension, warns insurance advisor, Bradley Hamburger.

According to Edmunds.com, which conducted a poll of three separate police agencies, the number one most common of moving violations is speeding. In fact, a whopping 34 million speeding tickets are handed out each year in this country. After speeding, here are the other most common:

• tailgating
• running a stop sign or red light
• failing to yield (when another car has the right of way)
• failing to signal (turns or lane changes)

• failing to drive within a single lane

• driving on the shoulder

• failing to stop for a pedestrian on a crosswalk

• failing to stop for a school bus when its stop lights/signs are displayed.

• failing to secure a load
• making illegal use of a carpool lane

• failing to wear a seat belt

• using illegal window tints

• driving without a license or outside the conditions of one’s license
• driving under the influence of drugs or alcohol
• unsafe driving (which in some states includes using a cell phone and other forms of distracted driving)
• street racing
• vehicular homicide
• fleeing the scene of an accident

While getting pulled over for any reason is no laughing matter, these court cases have names that will make you laugh all the way to traffic court.

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If you’re a cat lover, then you should already know that cats are so darned smart that you can train them to do just about anything (no matter what dog lovers say!). That includes training them to use a toilet, to come when called, and all these other useful tricks you can teach your cat. What you may not know is that cats also have their own “agility Olympics.”

The Cat Fanciers’ Association International Cat Show (the CFA Show), sponsored by pet food company, Royal Canin, was held in Portland, Oregon on November 18 and 19. It featured a Feline Agility Competition, in which “cat-thletes” ran through an obstacle course to show that they’re every bit as athletic, agile, and Olympian as their canine counterparts. Here’s a demo of cat agility in action.

While all breeds were welcome to enter the contest, certain ones tend to be better at it, according to Cat Fancier’s Association marketing chair, Mary Auth, specifically Ocicat, Japanese Bobtail, and Cornish Rex. This year’s winners were:

• First place: Xocol’s Damioseau, a Havana Brown
• Second Place: Jobra’s John Snow, a Devon Rex
• Third Place: Ettonent John Snow’s Ghost,  a Turkish Angora

The CFA Show, as a whole, featured nearly 600 cats, consisting of 41 breeds plus household cats, from 14 different countries across the world, even as far as China.

It just goes to show that you should never underestimate your cat’s talents. Want more animals in action? Check out these photos that prove dogs are better Olympians than humans.

 

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Boil potpourri

You know how baking always makes your house smell divine for an hour or so? You can get that same deliciousness going all day without the effort of baking a batch. Just throw the right ingredients in a pot of boiling water and leave it simmering all day to let those scents waft throughout your home. If the stovetop makes you nervous, put them in a slow cooker on low for four to six hours instead. Get an orange cranberry version from Half Baked Harvest, plus check out these other 6 stovetop potpourri recipes.

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Raw honey

Honey is often referred to as “God’s medicine,” and has tons of health benefits–and it’s great for your hair. “Honey has actually be used in wound care in some cultures and studies for its ability to naturally resist bacteria,” says Dr. Elizabeth Trattner A.P. DOM, doctor of Chinese and Integrative Medicine. The best part? It never expires! In fact, it’s not unusual for archaeologists to find thousand-year-old honeypots in ancient Egyptian tombs—these archaeologists found 3,000-year-old honey and it’s perfectly edible. So what’s the deal? According to Smithsonian, its sugar, low moisture levels, excessive acidity, natural gluconic acid, and natural hydrogen peroxide are the keys to its longevity—but only if you store it correctly.

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Ice cream with their name on it

There are a lot of fascinating ice cream traditions around the world. One new American tradition is receiving a few pints of an icy treat with the family name written directly on the packaging. This gift could also help make it up to the coworker you stole snacks from earlier in the year. Either way, personalized gifts from eCreamery all revolve around delicious ice cream, and you can even customize your own flavors, which would be great to try in these epic homemade ice cream sandwich recipes.

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If you’re breaking out…

Thankfully, it’s hard to see the blemishes that appear on your scalp, but that doesn’t mean they’re not there—or pesky and painful. “The main causes of scalp acne is the buildup of product, dead skin cells and oil that clogs hair follicles,” explains Dendy Engelman, MD, director of dermatologic surgery at Metropolitan Hospital in New York City. “Bacterial growth can lead to breakouts if the scalp and hair are not being properly cleansed.” Here are some other sneaky reasons you’re having acne breakouts. She suggests using a clarifying shampoo, such as REDKEN Hair Cleansing Cream Shampoo, at least once a week to regulate bacteria levels. Another solution is scalp-botox, which extends your blowout and can also help reduce oil production and possibly acne around your hairline.

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This is the second in a series of articles about resilient thrivers, who face life challenges in their various forms; including illness, loss of loved ones, as well as financial roller coaster rides and emerge triumphant. What they have in common is a desire to take their own experiences and transform them into healing for themselves and offer the lessons gleaned to benefit others.

Human beings are resilient creatures, with the ability to bounce back from nearly any eventuality. We wouldn’t have survived as a species if this weren’t the case and yet there are times when we doubt that we will make it one more step, let alone another year or a lifetime. Think back to happenings in your own life when you were faced with daunting challenges, physical or emotional pain. The way in front of you seemed dark and fraught with peril and you could hear “Lions and tigers and bears…. oh my.” being chanted progressively louder and with more fervor by Dorothy, the Scarecrow, Tin Man and Cowardly Lion. The sad part is, you might have believed them; I know I did until I remembered that I always had the power to return Home. That would be true even without sparkling ruby slippers.

Why do some people crumble under the weight of life events, while others (like the mother who, defying logic and gravity, hoists a car to free her child trapped beneath it) are able to extricate themselves?  In an article published in Business Insider, author Sandra Liu Huang postulates “People with a growth mindset are more resilient to challenges related to their abilities and performance than those with a fixed mindset.”

Ferlie Almonte who refers to herself as a “life reinvention architect”, has rebuilt her life from the ground up following a series of devastating back to back losses. She is the co-author of the Amazon best seller, Empowering Transformations for Women, and was a featured author in the book, PURE GENIUS: Simple Solutions That Work to Light Up Your World.

She earned an Image Consulting certification from Image Resource Center in NY, to help professionals and executives communicate their value with confidence, and with an impeccable image. She herself, sparkles with a vibrant and enthusiastic persona that might seem to bely the dark nights of the soul that she faced.

Almonte tells her story:

Whew! Where do I begin? In my adult life, I feel like I’ve been hit by a tsunami of adversities that many could not fathom how one person could experience so many unbelievable personal challenges in one lifetime.

I would say that my TOP 5 (who makes that kind of list?) that sparked my awareness to tapping into my inner strength and resilience were  the death of my mother to ovarian cancer at age 58, followed by my father’s passing six months later, to lung cancer, also 58, my own near fatal disability for almost a decade that lead to my financial demise, my dramatic and horrific divorce from the father of my only child, and the passing of my civil union spouse to pancreatic cancer within 3 months of diagnosis and within 8 months from the day we said “I do.”

I saw mortality from the front seat of many stages: As a patient, as a Clinician (I was a Respiratory Therapist), as a wife, and as a daughter, very eye opening and immensely strengthening to say the least. I HAD NO CHOICE. They said that we never know how strong we are until to be strong is our only choice. Though there were moments when I felt physically weak and exhausted, crushed emotionally, tortured mentally, and broken financially, I still felt that God lifted me up and reminded me that I have a beautiful reason in my child, to continue fighting. And by default, there was nowhere to seek strength from but from my own self, powered by my unwavering faith in God.

My beautiful late mother was a Pillar of Strength, a Role Model of Grace and Class, a Testament of Unconditional, Faithful Love. She remains as The Voice that keeps me going through my life’s incredible challenges.

These personal catastrophes I have been through ignited my profound Spiritual Awakening. I was never religious. But during one deeply humbling, vulnerable moment when I was gravely ill, I prayed fervently, loudly, making sense of what I was being tested for, and with great humility, asked God, “WHY I WAS BORN?”  I remember saying out loud, “I know that I was born to be of service to others, please show me HOW.” In the days, weeks, months and years to come, angels in disguise have been coming my way in the most impeccable time, to execute a Divine Mission, leading me to my Crusade to be The Voice of Hope and Resilience for people who are in places of darkness in their lives, guide them in finding their light, help them emerge into their greatness and elevate them to sparkle in their own unique light so others may also find their path to their unique purpose in life.

Everything I have been through became an integral part of my Metamorphosis into becoming a Beacon of Light to others in finding their New Beginnings.

Through it all, I REMAINED GRATEFUL, NEVER RESENTFUL.

I made a decision not to let my adversities define me.
I made a decision to Live Joyfully, Purposely, Audaciously.

I chose to keep the energy around me toxic free.
I chose to protect my sacred space by being mindful to feed my mind with empowering thoughts.
I chose to surround myself with people who are positive and kind.
I chose to use my Tribulations to Ignite my Passions,
And I chose to MAKE MY MESS, MY MESSAGE and Made it my Mission to Transform lives through my words and my work.

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Christian Sager says goodbye to Stuff to Blow Your Mind, but shares his thoughts on the many topics he helped cover in his time with the show.

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Footnotes for episode 37 of The Daily Zeitgeist which aired on 11.29.17.

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In our society, a full head of luscious locks gives your face an attractive and youthful glow, but we can’t all bask in the fountain of youth forever. As the days go by, Father Time steals our taut skin, our limber joints, and eventually our thick mane of hair. But a new study reveals that age may not be the only hair loss culprit—the seasons play a role too.

In fact, summer and fall are the most popular seasons to search for “hair loss” on Google, according to a study from Johns Hopkins University School of Medicine. The researchers used Google Trends, a tool that shows how certain keywords or subjects have been searched over time, to track people’s patterns for hair loss web searches during a 12-year period. As the results pooled together, hair loss searches peaked in summer and fall amongst eight different countries across the globe.

But the catch here is that the study can’t explain why there’s greater hair loss during these two seasons. One hypothesis that’s been circulating in the medical community is the importance of scalp hair, which is needed to protect the tops of our heads from damaging sunburns. But as the days shorten and temperatures cool in late summer and fall, the biological need for this protective head of hair lessens, which means hair loss increases.

And that’s why future research is still needed to confirm the connection and reasoning behind seasonal changes and hair loss.

“This finding is clinically relevant for patients presenting in the summer and fall months with worsened hair loss and has implications in assessing the effectiveness of therapies,” senior author Shawn Kwatra, MD, said in a statement. “Future research will further clarify this association and examine the physiology of the hair cycle.”

Besides cluing you into what season it is, here are eight other things your hair is trying to tell you about your health.

The post This Is the Time of Year That People Lose More of Their Hair—but No One Knows Why appeared first on Reader's Digest.

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Whether you’re eight years old or 80, everyone has certain basic types of memory. There is short-term, long-term, and even skill and fact-based forms of recollection, just for starters. But think about it—can you remember exactly where you were and what you were doing on March 14th, 2007? Most people have no clue. If you have highly superior autobiographical memory (HSAM), however, you’re likely to remember practically everything about that day.

Sounds crazy, right? But the evidence is solid. Studies show that while most people will forget a certain event after just one week, HSAM participants can recall it for over a decade. Borrow these habits of people with an impressive memory, and you could improve your own retention.

Only around 60 people in the world have been diagnosed with HSAM so far, Curiosity reports. (Here’s where you can learn about one of those 60 people, Markie Pasternak, the youngest person ever with this condition.) And unfortunately, researchers still don’t understand exactly what gives certain people this amazing power. Here’s what they do know, though: While people with HSAM recall memories with the same parts of their brain as everyone else, brain scans have revealed differences in the structure of areas linked to autobiographical memory creation. What’s more, people with HSAM also tend to obsessively collect, clean, or organize things.

Let’s face it—having a perfect memory sounds pretty great. But if you’re not blessed with a foolproof recall, you can always train like a memory champion with these pro tricks to getting a superhuman memory.

[Source: Curiosity]

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Drink up

It’s summer, so of course you’re staying on top of your fluids. If not, here are some clever ways to stay hydrated. And remember: Dehydration is a universal headache trigger, says Noah Rosen, MD, director of Northwell Health’s Headache Center in Great Neck, NY. Unfortunately by the time you realize you are thirsty, it’s too late.”A good rule in hand is to drink half your body weight in ounces of fluid daily; for example, a 120-pound person should drink 60 ounces of water,” he says.

The post 32 Everyday Habits That Will Reduce Your Risk of Headaches—Guaranteed appeared first on Reader's Digest.

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Yogurt

Eat a carton of flavored yogurt and you might as well eat a candy bar. “Despite the small carton size and association as a healthy food, a typical low-fat strawberry yogurt can contain 26 grams of sugar per serving,” says Jennifer Jackson, MD, of Ascension Via Christi Health. Opt for plain yogurt, which has zero added sugar—or Greek yogurt, with nearly twice the amount of protein—and add your own fresh fruit, plus a hanful of nuts for healthy fats and staying power. Follow these simple tips to eat less sugar (without really trying).

The post 14 Foods with Way More Sugar than You Realize appeared first on Reader's Digest.

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We’re attracted to certain colors

As a recent study in the Journal of Medical Entomology showed, we really like dark red and black (so maybe don’t choose bedding in those colors) and tend to stay away from white, green, and yellow. Researchers think these colors offer good protection from predators like ants and spiders. And since we have a red exoskeleton, it’s likely that we’re drawn to this color because it suggests the presence of other bed bugs—and we generally like to stick together to stay safe. Keep an eye out for these 8 warning signs you’re about to have a bed bug problem.

The post 16 Secrets Bed Bugs Absolutely Don’t Want You To Know appeared first on Reader's Digest.

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Good savers start now

Good savers start early, say Janet Stanzak and Kristin Garrett, certified financial planners who started their firm Financial Empowerment as a way to help people kick bad money habits and develop better ones. Many good money savers were taught as children to sock away for a rainy day but even those who weren’t have learned to jump on an opportunity. “As soon as they see they have an option, like a retirement savings plan through work, they take it,” Garrett says. “Good savers don’t procrastinate financial decisions.”

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Milk, yogurt, and cheese

Secret fat-burner: Calcium
There are a lot of dairy myths circulating online, but as it turns out, milk really does do a body good—as do yogurt and cheese! A review of more than 90 studies in the journal Nutrition Reviews revealed a strong link between high calcium intake and improved body composition. In another study from the International Journal of Obesity, researchers reviewed 14 randomized controlled clinical trials and found that people who ate the most dairy had a 1.6-pound greater reduction in fat mass than those who didn’t eat much dairy. This is likely because calcium in milk decreases the levels of a vitamin that encourages fat cells to grow, making it easier to lose weight.

The post These 14 Foods Are Scientifically Proven to Burn Away Stubborn Fat appeared first on Reader's Digest.

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Keeping the belching to yourself

Letting out a giant burp after a meal in China and Taiwan would be seen as the highest form of compliment, but not so if you were dining in Victorian England. They would be appalled if you let out even the tiniest belch. In fact, it could mean social ruin. And don’t even think about letting one rip, any form of passing gas would be beyond social redemption. These are 10 rude manners that are actually polite in other countries.

The post 46 Etiquette Tips of the Victorian Era That Need to Make a Comeback appeared first on Reader's Digest.

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After a certain time, it’s all decaf

In most restaurants, after 8 p.m. or so, all the coffee is decaf because no one wants to clean two different coffeepots. I’ll bring out a tray with 12 coffees on it and give some to the customers who ordered regular, others to the ones who ordered decaf. But they’re all decaf.
-Charity Ohlund

Here is the answer to all of the questions you’ve always had about coffee.

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Education and money go a long way, but it takes marriage to become a royal. Here are five times Americans have married into royal families.

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Concept cars may be super cool, but most never make it into production.

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As Alanis Morissette might have said, we've got one hand in our pocket — and the other is digging into our purse. Why does women's clothing often lack pockets that can hold anything?

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Thanos, the purple bad guy hinted at since the very first 'Avengers' film, is finally going toe to toe with the heroes of the Marvel Universe. This can only end poorly.

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Middle names aren't a purely modern invention, so why do we still have them?

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The military seems to be governed by rules, standards and routines, but in reality it is a constantly changing beast that thrives on ruining any plans you have set at the very last minute. For a person with anxiety, this can be a nightmare. This article will help you wrangle in this beast and start to tame it.

1. Make connections early.

Try to find friends in the area. This can be in person with people in your spouse’s unit or in the Family-Readiness Group (FRG) as well as online. There are many online groups that are for spouses all over the world and specific to certain bases. Join a few and see who you meet. I’ve seen a lot of posts that basically say, “Hey I just moved to Fort such-and-such and I’m looking to find some new friends. Here’s a little about me…”. After being a spouse for a while, the concept of having to start over and meet new people is really common, so people are supportive of adding new people to their friend group.

2. Know your triggers.

Knowing what triggers your anxiety will help you manage it. Think about when your anxiety starts to flare up. Write down the thoughts that go through your head when you’re anxious or having a panic attack. Write these things down and start to look for patterns. When you figure out what triggers your anxiety, you can be more mindful when you go into those situations. You can use your coping skills to reduce the effect of the anxiety and try to help keep you calm.

3. Create a coping skills toolbox.

This is basically a list of things that help you cope with your anxiety. Certain things work better depending on the person and can sometimes be situation specific. For example, rocking out to your favorite upbeat song can work when you’re feeling nervous in a car, but not so much in the middle of a meeting. It is good to have a variety of coping skills that you can use, so you can tailor to your situation. Some things that you can add to your toolbox might be journaling, taking a walk, listening to music, belly breathing, fidget toys or using a progressive muscle relaxation script. There’s this great article by Haley Quinn where she compiled coping strategies that you won’t necessarily find by searching online.

4. Be honest and ask for help.

Sometimes our coping skills don’t work as well as we hope. We still get overwhelmed and anxious in certain situations. Don’t be afraid to ask for help. I find that telling people that I have anxiety before asking for something gives me more leeway to ask for help on something that seems minor. Enlist your friends for help. Let them know what your triggers are and what helps you. For my friends that have anxiety I give them specific directives and make sure to give them lots of details. This helps them to control their anxiety since they know what to expect. Find out what helps you control your anxiety better and ask for it.

5. Follow a self-care plan.

Anxiety likes to rear its head when we’re stressed out and tired. The military can easily make you overwhelmed and create a sensory overload with everything happening at once. A self-care plan allows us to recharge and re-center. It can be hard to take the time out for ourselves when we have a lot of other responsibilities. Common self-care activities are exercising, taking a bath, drinking tea, or creating some type of art. Self-care activities can be anything that allows you to relax and handle life’s stressors. When we are recharged, we are able to have more patience, stronger ability to cope and are more resilient to life.

6. Expect plans to always change.

A big trigger for anxiety is not knowing what to expect. A lot of people with anxiety like to plan and have everything in place ahead of time. The military is known for changing plans at the very last minute, even big things like a PCS (permanent change of station AKA moving). Always expect the military to change the plans. By expecting it, it takes some of the fear out of it. It can also allow you to create plans B and C…and maybe D, E and F and not cling so much to the plans you have already made.  

7. Create routines but be flexible.

Creating routines can help ease anxiety. As mentioned above the military likes to change things, so learn to be flexible. One of the ways you may need to be flexible is when you go shopping, because unless you love crowds never go to the commissary on payday. Just don’t do it. Routines in the morning can help you start your day without running around and stressing out because you’re late. Give yourself some extra time as well since plans can always change. While routines can help, it is important to be flexible. Being ridged in the military life will cause you more stress and anxiety.

8. Check your thoughts.

Sometimes anxiety causes us to think irrationally. When you start to feel anxious, see if your thoughts are based in actual evidence or starting to run wild. You can even write out your thoughts and determine if there is evidence for or against your thought patterns. Over time this will come more easily and you can quickly do a check-in with yourself to make sure you’re on track. Another thing to consider is where you are getting your information. Are you watching the news too much or are you getting your information straight from the unit? The news sells stories. It is their job to get viewers to have an emotional reaction so they continue to watch. You may need to remove yourself from certain activities if they are a trigger for you.

9. See a therapist or do check-ins.

Sometimes anxiety might start to overtake your life. Going to see a therapist might help reset your baseline. They are trained to help identify where your anxiety is stemming from and how to help you tackle it. Sometimes it just helps to get an outside perspective on what you are going through. Even if anxiety isn’t overtaking your life, it can be helpful to do check-ins to make sure that you are maintaining and not starting to slip back into old habits.

10. Don’t be a hermit.

Lastly, get out and enjoy your life. It can be scary to move to a new place with lots of written and unwritten rules to follow. Don’t let that stop you! Military spouses understand the struggles and problems that are commonplace in the lifestyle and thus can be your best source for friendship and support. Go to events and get involved in the community. It has a lot to offer if you take advantage of it. Embrace the culture and thrive!

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Have a foot-protection plan

The feet can take a beating when you have diabetes. Poor circulation from damaged blood vessels slows healing and makes feet more prone to infection, while nerve damage can dull sensation and leave you oblivious to injuries that can quickly get out of control. Foot troubles are one of the more common complications of diabetes—here are 11 other silent diabetes complications.

In the grand scheme of things, foot hassles may seem almost comically mundane, but you just can’t dismiss broken skin, corns, calluses, bunions, or ingrown toenails when you have diabetes. Left untreated for long, such conditions can put you at risk of losing a foot—or even a leg—to gangrene. In fact, about 15 percent of people with diabetes in the United States eventually develop foot problems that threaten a limb, and more than 50,000 must undergo amputations every year.

The sole piece of equipment you need for an effective exercise plan is a good pair of walking shoes. They’ll help you travel farther and faster with more comfort—and no blisters or injuries. And if you want to try an approach that can put you in control of your diabetes, try this step-by-step plan.

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Royal enthusiasts, rejoice! Prince Harry and Meghan Markle announced their engagement this week, which means another royal wedding is in the works. But, let’s be honest: It seemed pretty hard to follow up Kate Middleton’s gorgeous engagement ring—which actually used to belong to Prince Harry. So while the royal couple looked great as they posed for the cameras at Kensington Palace, everyone was actually jostling to get a peek at the new ring on Meghan’s finger.

Although Meghan won’t technically be called a princess once she walks down the aisle, her ring is certainly fit for a queen. The stunning diamond ring was designed by Prince Harry himself and features three diamonds on a simple gold band.

But there’s more to the ring than meets the eye, according to Harry. As a touching tribute to his mother, Princess Diana, the two smaller diamonds are from her personal collection, People reports. And that’s not the only way Prince Harry is keeping his mother’s memory alive.

The large stone in the center has a hidden meaning, too. The diamond is originally from Botswana, which Harry often refers to as his “second home;” the couple also recently vacationed to the African country for Meghan’s birthday.

“I first went to Botswana in 1997, straight after my mum died. My dad told my brother and me we were going to Africa to get away from it all. This is where I feel more like myself than anywhere else in the world,” the Prince told ABC News. “I have this intense sense of complete relaxation and normality here.”

Swoon! But when the royal couple ties the knot next year, you won’t see Prince Harry wearing a wedding band. No, it’s not a sign that their relationship is on the rocks; here’s why Prince William doesn’t wear a wedding ring, either.

[Source: Women’s Health]

The post This Heartwarming Detail About Meghan Markle’s Ring Will Make You Melt appeared first on Reader's Digest.

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Get in shape

Good choice! Here are 10 positive things that happen to your body after just one workout. According to a 2015 Nielsen survey, the most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff come February by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Personal trainer Larysa DiDio recommends using fitness technology to stay on track. “Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you how many calories you’ve burned. All this information will keep you aware and working toward your goals,” said DiDio in an interview with TODAY.

The post 15 Most Popular New Year’s Resolutions and How to Keep Them appeared first on Reader's Digest.

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Unfriend

Friend: Dylan Osborn, 37, of Buckinghamshire, England
Story: Shortly after Osborn joined Facebook in 2007, a window appeared on screen asking if he wanted to send “friend requests” to everyone on his e-mail list. He clicked “Yes.” Result: A friend request went to his estranged wife, Claire Tarbox … with whom he was under court order to not have any contact.
Busted! Tarbox called the police, and Osborn was arrested for sending this friend request and then sentenced by a judge to 10 days in jail. Osborn claimed that he hadn’t understood how Facebook works and had no idea the request would be sent to Tarbox. “I didn’t even know she had a Facebook account,” he told reporters after his release. “To be honest, I don’t think the judge understood how it works, either.”

Here’s how you can tell who’s unfollowed you on Facebook, in case you’re curious.

Lunch Lizards

Friend: Vanessa Starr Palm, 23, of Illinois, and Alexander Daniel Rust, 24, of Indiana
Story: While Palm and Rust were on vacation in the Bahamas in 2009, they saw a wild iguana. They killed it. And they cooked and ate it. And they took photos of the whole process … and posted them on their Facebook profiles.
Busted! Iguanas are endangered species in the Bahamas. Someone contacted authorities about the photos, and Bahamian police tracked down and arrested the couple. They were released from jail on $500 bail and eventually paid fines for their illegal meal. Here are some other animals you probably didn’t know are endangered.

Dead Wrong

Friend: Mark Musarella, 46, of Staten Island, New York
Story: Musarella was an emergency medical technician with the Richmond University Medical Center. When he was called to an apartment where a 26-year-old woman had been murdered, he took a photo of the dead body with his cell phone and (you know what’s coming next) posted the photo to his Facebook page.
Busted! One of Musarella’s “friends” saw the photo and called the hospital where he worked. He was immediately fired, then arrested on charges of official misconduct and disorderly conduct. He was sentenced to 200 hours of community service. A former highly decorated NYPD detective, Musarella also lost his EMT license.

The King and I

Friend: Fouad Mourtada, 26, of Casablanca, Morocco
Story: Mourtada joined Facebook sometime in 2007, under a fake name. Whose? Moulay Rachid, brother of Morocco’s King Mohammed VI, and second in line to the Moroccan throne.
Busted! In February 2008, Mourtada was arrested. He confessed to having made the fake Facebook profile, explaining that he’d done it “to get girlfriends.” Mourtada was quickly tried, convicted of “modifying and falsifying information technology data and usurping an official’s identity,” and sentenced to three years in prison. A month later, after intense international pressure at what was viewed as an unfair trial, “Prince” Fouad Mourtada was released… after receiving a royal pardon.

Are you still falling for these common Facebook scams? Don’t.

Facebook Crook

Friend: Paul Franco, 38, of Queens, New York
Story: In February 2010, Franco hacked the Facebook account of his ex-girlfriend, Jessica Zamora-Anderson … and changed her sexual preference to “gay.” Then he changed her password and proceeded to hold her account hostage, demanding hundreds of dollars from her if she wanted it back. Zamora-Anderson had met Franco 16 months earlier, on Facebook. He posed as a 29-year-old English teacher at Queen’s College, where she was taking classes. They started dating, and eventually, she found out he wasn’t a teacher, but continued dating him because he claimed he had a tape of them having sex and he’s put it on the Internet if she left him.
Busted! Zamora-Anderson finally had enough and called the police. Franco was arrested, and Zamora-Anderson got her Facebook account back. (And it turned out that Franco didn’t have a sex tape).

Looking for more amazing facts and good laughs? Check out the latest Uncle John’s Bathroom Reader® titles at bathroomreader.com.

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Movie Mama

You’ve seen Star Wars more times than George Lucas has. If this sounds like you, share these silly Star Wars jokes with your family.

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Best for: Pre-event primping

In a less-than-ideal start, I accidentally applied the protective film from the Talika Bio Enzymes Anti-Aging Neck Mask ($11), thinking it was the mask. After that initial mishap, the “second skin” easily stayed put for 30 minutes. The results were, in a word, impressive. The direct-hit hyaluronic acid and collagen formula had clearly nestled into my deep neck lines, plumping them and making them less visible.

Bottom line: While the groves didn’t vanish completely, I’d absolutely use the mask before a big event. “Deep wrinkles are very hard to eradicate even with lasers,” confirms Debra Jaliman, MD, board-certified NYC dermatologist, Assistant Professor of Dermatology Icahn School of Medicine at Mount Sinai and author of Skin Rules: Trade Secrets from a Top New York Dermatologist. Psst…Here are other secrets for putting your best face forward in photos.

The post We Tried 7 Neck Masks—Here’s What Worked appeared first on Reader's Digest.

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Get a head start on your meds

Don’t wait until an allergy attack takes hold—just as you might take zinc at the first sign of a common cold (these are the signs one might be on the way!), you should apply the same approach to allergy season. “I recommend starting allergy medications one to two weeks before the season starts. That way you already have control of your potential symptoms before things get really bad,” says Meritt Fajt, MD, an allergist-immunologist at University of Pittsburgh Medical Center in Pennsylvania. If you’re particularly sensitive to the ragweed pollen of fall, start your meds at the end of August.

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If you’re hitting the gym on a regular basis—or exercising at least five days a week—you’d be forgiven for thinking that circulation is top notch. After all, check out all the benefits exercise offers beyond weight loss. But Mary Cushman, MD, (professor of medicine at the Larner College of Medicine at the University of Vermont), presented evidence at the American Heart Association’s Scientific Sessions 2017 that it’s less about the exercise you do, but more about how active you are generally: People who live a sedentary lifestyle, even if they meet exercise guidelines, have an elevated risk of blood clots in the legs—and those clots can have life-threatening consequences.

Dr. Cushman explained how blood clots develop: “The veins are bringing blood back to the heart after arteries have given oxygen and nutrients to the tissues. It’s particularly difficult for the veins in the legs to do their job, because they have to bring the blood up against gravity.” The body relies on leg muscles to push the blood back from the legs to the heart, says Dr. Cushman. If the legs are immobile for hours at a time, the blood can begin to clot, leading to venous thromboembolism (VTE). Though there are other risk factors for VTE—surgery, traumatic injury, cancer—simply sitting for extended periods can be a primary cause. These are the silent signs of a blood clot you should never ignore.

When a clot moves or a section breaks off, the results can be fatal: It can travel to the brain causing a stroke; make sure you know what to do if you suspect a stroke. A clot can also lodge in the lungs, leading to a pulmonary embolism which can also be deadly. VTE affects between 300,000 and 600,000 people in the U.S. every year, making it the third leading vascular diagnosis after heart disease and strokes, yet according to Dr. Cushman, worldwide awareness is “low.”

To detect the impact of prolonged sitting, Dr. Cushman’s team tapped data from the Atherosclerosis Risk in Communities Study, which followed 15,000 middle-aged people (45-64 years old) for 20 years. They looked at the incidence of VTE and how it related to the volunteers’ TV-watching behaviors.

Scientists consider that TV habits are a good way to judge whether or not someone is living a sedentary lifestyle. Sure enough, the data revealed that people who watch TV “very often” had 1.7 times the risk of suffering a life-threatening blood clot compared to people who said they seldom or never watched the tube. To the researchers’ surprise, they found that even frequent TV watchers who exercised regularly were still 1.8 times more likely to get a blood clot than exercisers who rarely watched television.

“You can be physically active and also have sedentary behavior,” said Dr. Cushman. “They aren’t just opposites. People who are physically active don’t necessarily have low sedentary time.” In other words, regular exercise is important for many health reasons, but it’s not enough in itself. We also need to remain active throughout the rest of the day.

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Dr. Cushman advocates limiting the amount of time we spend sitting, which includes any prolonged periods such as working at a desk or taking a long flight. “Do your 30 minutes of moderate exercise every day,” she said, “And then if you want to sit and watch TV for three hours at night, you should be moving during part of that time at least.” Dr. Cushman walks on a treadmill while watching TV and uses an hourly alert on her Apple watch to remind her to get up and move around regularly while she’s working.

She also has two pieces of advice to help avoid the dangers of VTE: “Number one is to educate yourself about this disease,” she said. ” When you are not aware, you can actually die because you don’t get treatment early enough.”

Symptoms of DVT include pain or tenderness in your calf or thigh, leg swelling, redness, and skin that feels hot to the touch. (Check out these other silent signs of DVT). A pulmonary embolism causes unexpected shortness of breath, rapid breathing, chest pain, increased heart rate and lightheadedness. This indicates the blood supply to the lungs has been cut off—which can be fatal. Recognizing the symptoms and seeking medical help urgently could make all the difference to your chances of survival. The American Heart Association has more detailed information and advice about VTE.

Although VTE most commonly affects those over the age of 60, establishing good habits when young will reduce your chances of developing a host of chronic conditions like heart disease and strokes later in life.

Dr. Cushman’s second piece of advice is clear: “Keep moving to have a healthy lifestyle. That involves not being sedentary, getting the recommended physical activity, and eating a healthy diet, which will help prevent this disease as well as almost every other chronic disease. These are the key things about preventing disease and maintaining a healthy long life.”

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