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Limit the vino

You’ve long heard that a little vino is good for your heart. It can be in moderation—here’s what you need to know about wine and your health. Still, women can’t go drink-for-drink with their male counterparts. The American Heart Association (AHA) recommends, women stick to one drink per day maximum (men can have two). More than that can increase risk for high blood pressure, unhealthy levels of triglycerides, and heart failure.

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Death Valley 
National Park, 
California

Death Valley is an International Dark Sky Park, which means it restricts light pollution and can claim an exceptional number of starry nights. Death Valley also benefits from being the driest place in the country. “That means the chances of a cloud-free night are very good,” notes Abby Wines, park management assistant. “This is a great place to see the Milky Way, which most Americans have never seen.”

Wines also suggests taking in 
the full moon from the salt flats in Badwater Basin or Mesquite Flat Sand Dunes, an experience she calls “otherworldly.” Plan to visit during the next few months—in summer, nighttime temperatures often top 100 degrees.

Here are some more of America’s national parks that will leave you awestruck.

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Best: The DASH Diet

The acronym stands for Dietary Approaches to Stop Hypertension, and the plan was designed by the National Heart, Lung, and Blood Institute specifically to lower blood pressure and prevent hypertension. DASH emphasizes foods high in fiber, vitamins, and minerals, and low in saturated fat, salt, and sugar, and the concept has withstood scientific scrutiny for 20 years: It’s effective for lowering blood pressure and cholesterol.

On the DASH Diet, you’ll be eating plenty of fruits and vegetables, whole grains, beans, nuts, fish, poultry, and low-fat dairy, while taking it easy on fatty meats, sweets, and high-sodium processed foods.

A typical day on the DASH Diet:

Breakfast

• Yogurt with fruit and nuts

Lunch

• Turkey and roasted vegetable sandwich on whole-wheat bread

Snack

• Vegetables with hummus or guacamole for a snack

Dinner

• Fish with vegetables and brown rice

Bottom line: The emphasis on eating whole foods without cutting out entire food groups makes the DASH Diet easier to stick to in the long run, and its proven effectiveness makes it a great heart-healthy plan.

Learn more about the best foods for lowering blood pressure.

 

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Sprinkle baby powder

Moisture can get trapped where shoes rub against each other, leaving you with squeaking shoes. Shaking a bit of baby powder or talcum powder under the inner sole will absorb moisture. If your pair doesn’t have removable soles, add the powder around the inside sole instead. Check out these 35 extraordinary uses for household staples.

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You’ve heard of Airbnb, right? It’s the trusted community marketplace where you can cash in on your spare bedroom, entire house, or even tree house—seriously, there are 1,400 tree houses (and 3,000 castles) currently listed on Airbnb—by renting it out to vacationers or other travelers passing through your city. And it’s hopping! According to Airbnb, it has 4 million listings in more than 190 countries, and its properties have hosted more than 260 million guests and counting.

Tempted to list your pad to make some extra cash? Airbnb hosts make an average of $924 per month and nearly half of all hosts make more than $500 per month, according to Priceonomics. That’s more than any other providers in the so-called “gig economy” (made up of short term workers and service-providers, many of whom travel from place to place to pursue short term “gigs”), reports the website.

So, how can you turn your own house into a gig-economy goldmine? First and foremost, you need to make sure it’s legal in your city, and, if you rent, not a violation of your lease. “Laws about renting out an apartment for a short-term stay vary by city,” shares Fast Company. “A law in New York, for instance, makes it illegal to rent an apartment for less than 30 days if the owner is not around.” There are also tax and insurance laws, but not all of them work against you. In fact, the new tax law enacted in 2018 may entitle you to a hefty tax deduction for the expenses you incur in setting up your Airbnb business.

Once you know it’s legal, try a testing out a few nearby Airbnb venues as a guest. That way, you’ll get a flavor for what works, what doesn’t, and what you’ve got to offer, Fast Company suggests.

Once you’re convinced it’s right for you,  here’s what you can do to maximize your Airbnb business:

• Take fantastic photos
• Include hotel-like amenities (mini toiletries, towels, entertainment, water, etc.)
• Be realistic about your pricing (Remember: Even with those amenities, you’re not actually a hotel!)

Plus, don’t miss these other things to keep in mind before renting your home on Airbnb from people who have done it.

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Coronary artery disease

Clogged arteries often lead to this type of heart disease, which accounts for one in seven deaths in the U.S. each year, according to the American Heart Association. Plaque buildup in the main blood vessels of the heart stymie blood flow to the muscle. “This is the number one type of heart disease that we take care of,” says Sandhya Balaram, MD, associate professor of cardiovascular surgery at Icahn School of Medicine at Mount Sinai in New York City. Since arteries clog over time due to a variety of risk factors—high blood pressure, high cholesterol, diabetes, or a sedentary lifestyle—many patients don’t notice any symptoms until there’s significant blockage. Symptoms include shortness of breath, chest pain, or even heart attack. These are the silent signs of a heart attack.

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Don’t get enough sleep? Drink too much booze? Stressing out? These everyday habits could all be ruining your immune system, but the worst culprit may be your fast food habit.

A recent study out of the University of Bonn suggests that a typical “Western diet” (a lot of red meat, sugar, and saturated fat and not much fiber—basically synonymous with fast food) can kick the immune system into overdrive, causing inflammation. The study, published in the journal, Cell, goes on to connect that inflammatory response to serious conditions like cardiovascular diseases (read: stroke or heart attack) and type 2 diabetes, which itself can lead to cardiovascular diseases, as reported by Science Daily.

Researchers, led by Eicke Latz, MD, PhD, director of the Institute for Innate Immunity of the University of Bonn in Germany, placed mice on a Western diet and observed that after only one month, the mice had an inflammatory response akin to that triggered by a serious bacterial infection. “Fast food thus causes the body to quickly recruit a huge and powerful army,” noted the University of Bonn’s press release, as that process notably increases the immune cells in the mice’s blood.

Even worse? The immune response isn’t reversible, the scientists discovered. When they fed the mice a healthier diet for another month, the acute inflammation subsided, but genetic testing revealed permanent changes to the immune system. This is because “the innate immune system has a form of memory,” Dr. Latz explains. “After an infection [or in the case of the mice, exposure to fast food], the body’s defenses remain in a kind of alarm state, so that they can respond more quickly to a new attack.”

Although the precise mechanism behind this process remains to be determined, Dr. Latz sees the research results as a warning, especially for parents of young kids, and suggests nutrition play a more prominent role in early childhood education. “Children have a choice of what they eat every day,” he says. “We should enable them to make conscious decisions regarding their dietary habits.”

Make sure you avoid these other seemingly innocent habits that could be damaging your immune system.

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When you imagine yourself at the beach, you might think of seagulls, the sound of the ocean waves crashing on the shore, and burying your feet in the warm, glistening, white sand. Now, imagine that sand black—yes, black. Black sand beaches are way more common than you’d think. In fact, you can find them all around the world. Start packing! (In case black sand isn’t impressive enough, check out these gorgeous pink sand beaches.)

The post 12 Stunning Black Sand Beaches You Never Knew Existed appeared first on Reader's Digest.

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Olive tapenade

Olives are a staple of the heart-healthy Mediterranean diet, and one of the best ways to incorporate them into the foods that you already eat is to make a tapenade. (Think: wraps, pasta dishes, pizzas, etc.) “Olives are antioxidant-rich, helping to lower bad cholesterol and the risk of heart disease,” says Jim Froehlich, MD, Blue Cross Blue Shield of Michigan provider and University of Michigan cardiologist. “They also contain healthy monounsaturated fats, which reduce atherosclerosis and increase good cholesterol levels.”

Ingredients

Half-pound of Kalamata and green olives, pitted

1 anchovy fillet, rinsed

2 cloves of garlic, minced

2 tablespoons of capers

3 fresh basil leaves

2 tablespoons of freshly squeezed lemon juice

2 tablespoons of extra-virgin olive oil

Directions

1. Rinse olives in cool water.
2. Place all ingredients in food processor and process to combine thoroughly, until it becomes a coarse paste.
3. Transfer to bowl and serve with your favorite vegetables and toast points.

Here are other ways to make your diet more Mediterranean.

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Cinque Terre, Italy

Cinque Terre, or “Five Lands,” is the name given to not one but five stunning villages perched along the Italian Riviera. Each village has its own character, but they all boast an incredible array of pastel-colored houses. Cinque Terre is situated inside a national park near Tuscany, so cars are a rare sight! Most of the 2.4 million tourists who visit per year arrive by boat. Once they get there, they mainly walk, taking in the sights of the Riviera along the seven-and-a-half-mile hiking trail. Check out some of America’s most picturesque hiking spots.

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If you’re short on time and in a rush, it’s easy to just throw everything in the dryer from the washer and call it a day—but there can be some major consequences for some of your clothing if you do that. So, we reached out to dryer experts to find out exactly what should never, ever end up in a dryer. And trust us, it’s worth taking an extra minute to make sure your machine is free of these 14 things.

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We don’t like résumé gaps

“Once you’re unemployed more than six months, you’re considered pretty much unemployable. We assume that other people have already passed you over, so we don’t want anything to do with you.” –Cynthia Shapiro, former human resources executive and author of Corporate Confidential: 50 Secrets Your Company Doesn’t Want You to Know (Learn the best way to explain a résumé gap.)

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The Scandi diet is big on reducing starchy carbs and replacing those calories with heaping servings of healthy proteins, such as locally-sourced, cold-water fish, and organic vegetables. Just as importantly, Scandinavians believe it’s not just what you eat that counts, it’s how you prepare it that matters too. “Cooking is a major part of the Scandinavian culture and something kids are taught to do from an early age. Combined with almost-universal access to fresh produce and fish, Scandinavians generally eat healthier than most Americans,” says Christel Oerum, a diabetes advocate and Danish-expat living in Los Angeles.

Scandinavians also believe that junk food is, well, junk. “Out of all the countries, the U.S. and U.K. take the top spots for consuming the most junk food, including pizza, and deep-fried foods. Swedes consume the least, an easy-to-nab habit, which contributes greatly to their health,” adds Frida Harju Westman, in-house nutritionist for Scandinavian health app, Lifesum. Find out the surprising foods that Swedes, and healthy people from countries around the world, eat for breakfast.

Sauna-obsessed

The next time you pass up the sauna in your gym, you just might want to rethink your quick post-workout getaway. Scandinavians are more than obsessed with saunas—in fact, there are over 2.2 million in Finland alone! This feel-good obsession is steeped in science as well as sweat—a study done by scientists at the University of Eastern Finland found that a 30-minute sauna reduced blood pressure and increased heart rates to levels comparable with moderate exercise. Saunas also help you sweat out toxins and alleviate stress.

If you think too much is not enough, you’re probably not Scandinavian

Scandinavian people take a moderate approach to all things in life—from food to work. This way of living is called lagom, and is a large part of Nordic philosophy. It may also be a reason why Scandinavian countries are as healthy as they are, says Westman. “Lagom is an idea of ‘just the right amount,’ meaning, you don’t restrict anything, but also don’t have anything in excess. Lagom applies to all areas of life,” she explains. Learn all about the benefits of lagom.

Living the free-air life

Westman explains it as a heartfelt belief that nature is our true home. Vogue calls it the perfect summer antidote to the Scandi passion for coziness during cold-weather months. Both are talking about friluftsliv—a powerful part of the Scandinavian philosophy for living a natural, healthy life. This unpronounceable word with Norwegian roots translates loosely into “free-air life.” It represents a philosophy that focuses on human being’s place in the natural world, where we are meant to be, and gets Scandinavian people outdoors and into nature every single day. “Friluftsliv leads us to spending as much time as possible outside, breathing the fresh air, and getting fit in the process,” says Westman.

On your feet, or on your (bicycle) wheels

Single digit temperatures (or lower) are the norm in much of Scandinavia during winter. Even so, almost all Scandinavian cities are designed for easy biking and walking. “In Copenhagen, 50 percent of the locals commute to work by bike daily and another 25 percent walk or use a combination of public transportation and walking,” says Oerum. And it doesn’t matter what the weather is like, according to Denmark’s official website. Even in the snow, sleet, or freezing cold, you’ll see more people biking to their destinations than you will see taking public transportation. Find out the most bike-friendly cities in every single U.S. state.

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The government (and employers) support guilt-free parenting that doesn’t bankrupt you

The parental-leave career juggle is a stressful one for most American parents. The anxiety of leaving a baby too soon, plus the stress of a job, can create health-busting emotional turmoil. Can you imagine living in a country where the government puts families first, mandating up to 16 months of paid family leave after a baby’s birth, or adoption? That’s what many Scandinavian countries make available to every citizen who wants it. Miami native Aparna Majmudar, who has lived and worked in Denmark with her Danish husband and three small children for eight years, shares, “I credit so much of Scandinavians good health and social vibrancy to the way the state-run health system approaches pregnancy, birth, and the formative first years. I also think the Danish work culture and its flexible frames contribute greatly to keeping families, and society, whole,” she says. Here’s what not to say to a working mom.

Drinking less, enjoying life more

Bitter-cold temperatures, and long, dark days with little-to-no sunlight, can create a perfect storm for binge drinking, depression, and alcoholism.  However, Scandinavia’s healthiest folks apply the lagom philosophy to alcohol intake. According to Westman, lifesum’s proprietary data indicates that Norwegians drink the least amount of alcohol than people in many other countries, including the U.S., and U.K., and WEST reports that rates of alcohol use by young adults and teenagers in Sweden and Finland are lower than they have been in decades. These youthful smarties focus on socializing sans booze and the pursuit of physical fitness instead.

Drinking less is good for physical as well as mental health. “Alcohol can be very calorific as they often contain a lot of sugar, which is counterproductive to being healthy. Additionally, drinking alcohol reduces liver function by creating fat around that organ, as well as increasing blood glucose levels,” says Westman. Here’s how the countries with the shortest days beat seasonal depression.

The social scene is built around exercise

Go to any health club in America, and you’ll mostly see solitary people working out on their own. This is a stark contrast to the way Scandinavians approach socialization and exercise. Sports clubs geared around specific interests and activities abound throughout Scandinavia. This helps bring like-minded people together. Oerum shares that people moving to a new town are advised to join a sports club so that they can more easily make new friends in the local community. “One in three people in Denmark belong to a private sports club, such as soccer, tennis, etc. Sports clubs are a large part of social life in all of Scandinavia. People typically meet one-to-three times per week to play, train together, and socialize,” she adds. Find out the scientific reason exercising in groups is good for you.

Exercise is folded into the workplace, too

In Scandinavia, you don’t have to work for a cool startup to get an in-house gym and other health-boosting benefits. “Almost every company in Scandinavia has a health policy, and many invest in healthy food and exercise for their employees. It’s very common for companies to have their own social sports groups, such as biking, running, and soccer. Others pay for employees’ gym memberships,” says Oerum. Many businesses even have an on-site sauna for employees to enjoy. All of this helps to boost morale, increasing feelings of self-worth, and dedication, as well as health.

They’ve taken coffee-culture to a whole new level

Whether at work, home, or play, Scandinavians understand the power of shifting gears to cleanse the mind, enjoy conversation, and restore focus. They often do this with family, friends, or co-workers over a cup of coffee. This ritual is called fika, and it is popular with all age groups, including children, who might opt for hot chocolate instead of a cup of joe. Fika is more about connecting with others than it is about getting a caffeine jolt.

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A fitness tracking app that maps people's exercise habits exposed another lapse in our privacy — and critical risk for security of U.S. forces.

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Footnotes for episode 75 of The Daily Zeitgeist which aired on 1.31.18.

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Trust is the foundation of any relationship — the concrete layer that keeps everything else from toppling. Without it, a relationship can not grow or prosper or do much of anything but cause heartache. But learning how to trust in a relationship isn’t just about learning how to trust the other person; it’s also about learning how to trust yourself.

So, how do you find this trust? It starts with knowing the difference between intuition and insecurity.

It’s important to differentiate between these two elements. Take a woman questioning whether a man is good enough for her — she may wonder if it’s her insecurity telling her this or if it’s her intuition. The questions she’s really asking are: how much can I trust certain things in my life? How can I trust a certain direction? How can I make sure my boundaries aren’t being crossed?

And these questions are important. If she makes the “wrong” decision, she’ll get hurt. And she’ll punish herself for not listening to her intuition, setting herself up to listen too intently in the future. This can be a good thing or it can be a bad thing. It depends on whether true intuition is driving her doubts or if insecurity is taking the helm of the ship.

So, how do we know whether it’s insecurity or intuition? One way is to listen to your body. Are the red flags actually coming from your body? Can you feel it in your bones? Or is it coming from your head?

Intuition is more of a sense whereas insecurity is more of a thought. One is a feeling and one is a story. One has to do with the other person and one has to do with you.

Thus, if something is coming from your gut, it’s probably intuition and, if you have good intuition, you should pay attention. This is true even if your logical brain hasn’t caught up just yet.

One of the keys to understanding the difference is to quiet the mind — the mind is filled with reasons why you should do this or not do that. But it’s also driven by insecurities. And these can be hard to silence.

Physical anxiety, pacing, preoccupation, mental interference — these are all symptoms of insecurity. Intuition, on the other hand, involves a general sense of unease, something you can’t really put your finger on.

Intuition also invites excuses. You may know that a man is not good enough for you but you may tell yourself, “Well, he’s going to change for me.” Or “I know he’s not perfect now, but just wait.” But these excuses don’t quiet your intuition because that intuition is, in part, driven by the animal elements of your body, elements that have no patience for “if’s”, “and’s”, or “but’s”.

A way to help with this distinction is to take fifteen minutes a day and meditate — slow down and get present and listen to the thoughts in your head versus the feelings in your body. Learn to see and feel how they are different because this mindfulness is key to differentiation.

And taking the time to practice mindfulness is the only way to be mindful. Mindfulness is like faith or gratitude — it’s a muscle that increases with use.

Learning to differentiate between curiosity and doubt also comes into play, but if you can learn to do the above — determine what’s intuition and what’s insecurity — this will fall into place. You’ll start to see the bigger picture. After all, curiosity is connected to intuition.

Originally posted at YourTango.com . Clayton Olson is an International Relationship Coach, Master NLP Practitioner, and Facilitator.

More at YourTango:

Warning Signs of a Toxic Relationship

The Deeper Reason You Fulled Pulled Toward Dating a Narcissist

 

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30 Day Fitness Challenge

Of all the items you take care of, your smartphone ranks pretty high up on the priority list—because it’s home to your email, your connection to friends and family, your entertainment for long grocery store lines, your countless feeds, and frankly, everything else. While you’re on your phone perhaps checking out the best health and fitness apps, add one more: The straightforwardly named 30 Day Fitness Challenge app is a free way to make sticking to a “work out every single day” goal that much easier. Depending on whether you’d like to tone your full body or focus on glutes, arms or abs, you can select a program that matches your needs. New to working out? No worries! This program features easy, medium, and hard levels, as well as hands-on instruction. Though each workout usually takes under 15 minutes, it’s enough to motivate you to head to the gym and log in a longer sweat sesh.

Whole30

Staying physically active is essential to health—The Mayo Clinic recommends 150 minutes of fitness a week, but what you consume is equally, if not more, important. After all, if you finish every run with two cheeseburgers, fries, and a shake, chances are slim that you’ll drop a dress size in time for your cousin’s wedding. The issue many dieters face is pinpointing their specific areas of weakness in their eating habits. To the rescue is Whole30, a clean eating program that cuts out the common culprits—dairy, gluten, soy, legumes, alcohol, and sugar—for 30 days. It’s a bit tricky to follow since so many foods have hidden ingredients, but once you’ve completed the 30 days, you gradually add back these foods to see how your body responds. Armed with this information, you can shape your meal plans to steer clear of dairy, if it’s making you bloat, gluten if it’s not sitting well with your tummy, or another food that’s causing you to hold onto weight.

Whole30 says no-no to dairy, so here are some alternatives.

Meditation

Believe it or not, a little om can actually be a game-changer in weight loss. A study conducted at Carnegie Mellon University found that 25 days of meditation three days in a row can make a dramatic impact on your stress levels. And since stress causes you to hold onto weight thanks to the cortisol hormones that gets overworked when you’re overscheduled, the more in control you are of your habitual mental thoughts, the easier it will be to put your best foot forward with exercise and weight loss. Countless apps—like Headspace and Calm—offer challenges to keep you inspired to incorporate meditation into your routine. Even if you can’t squeeze in 25 minutes a day, consider implementing a meditation practice before bedtime to encourage better sleep, which hey, also contributes to a lower number on the scale!

Here are some ways to sneak some meditation into your life.

Pinterest targeted challenges

If you’re a new parent or a super-busy professional, or if logging sessions at the gym isn’t your style, an at-home fitness challenge might be your best bet. When you search Pinterest, you’ll find plenty of targeted challenges that will help you plank longer, go deeper into your squats, build some killer abs, or improve the lift of your bum in your go-to denim. Many of these challenges are created by trainers and won’t take more than 10 minutes out of your day. Even better, it could inspire you to try other methods of fitness when your calendar clears. This resistance band workout will work your whole body.

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Aaptiv

Though technically not a challenge per se, Aaptiv is a smart choice for a seasoned exercise enthusiast who already knows how to burpee, mountain climb, high knee and jab, cross, hook, and uppercut. With a variety of workouts and fitness levels, this audio-only instruction is a smart way to stay focused and perfect your form. Consider encouraging a few pals to sign up for a membership so you can work out together from your respective homes, or at the very least, hold one another accountable to at least squeeze in a half hour on the daily.

Can you pass these everyday fitness tests?

Kayla Itsines Challenge

As the name of her program suggests, famous Australian fitness Instagrammer Kayla Itsines wants you to get swimsuit ready at any time of year. What started as a social media account has blossomed into a wide variety of workout plans—including the original Beach Body program, with workouts, meal recommendations, and other helpful tips. With very little equipment, you can complete all of Itsines’ workouts and potentially see changes in just a few weeks. It’s ideal for travelers or a newbie to fitness who is ready to get serious. Just watch out for these exercise moves that actually work against you.

FitGirlsGuide

If 30 days feels a tad overwhelming, why not adopt a leap-year mentality and go for 28 instead? FitGirls Guide, which was also made popular thanks to Instagram, is a 28-Day Jumpstart Program with all the tools you need to transform your lifestyle. In addition to a full workout plan that requires zero equipment, FitGirls also gives a meal plan that can be tailored to any diet, regardless of whether you’re gluten-free, vegan, or vegetarian. If your pals aren’t along for the adventure, don’t worry: There’s a huge community behind FitGirls, so you’ll always have some online support if you need a push. With your real-life friends, try these fun social activities that double as workouts.

Dry January

After the countless holiday parties and New Year’s celebrations, your liver is basically begging for a break. In addition to causing some major headaches and dehydration, excessive drinking can pack on the pounds. Since most alcohol is high in sugar and tough for your body to break down, boozing it up on the regular could be adding more to your waistline. One 30-day challenge that’s to-the-point is dry January, in where you forgo any vino, beer, or cocktails until February. While it might be a tad awkward in social settings, challenge yourself to grab a soda water with lime and be the designated driver—and ahem, Instagram photo taker—for the evening. If you’re doing the bartending, try whipping up these delicious mocktails.

Daily Burn

Especially if you work from home, wrangle children 24/7, or travel for work, online workouts make squeezing in exercise less stressful. If you get bored searching through countless YouTube videos to find one that’s actually effective, consider a Daily Burn membership. You’ll get specialized workout plans based on your goals, the opportunity to buy fitness equipment, including a heart-rate monitor to ensure that you’re putting in maximum effort and other features, as well as a live workout every morning. Make it your goal to complete a full month of these, kicking your mindset—and your bum!—into healthy gear. Check out the secrets of women who work out every day.

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You lack initiative

Unless you’re an entry-level employee, and likely even so, your boss and your company hired you to assert some level of independence in your role. In other words, waiting for your boss to micromanage and tell you every next step can cost you a promotion. “As an employer, I look for employees who can add value to my organization, save me time or money and make a positive contribution to the company and its clients,” says Jessica Hernandez, certified social branding expert, career expert and president of Great Resumes Fast. “If I have to constantly check in to make sure an employee is doing their job or taking the next logical course of action, it’s wasting time and energy that I could be investing into another project that will bring value or generate revenue.” What if your boss is a micromanager? Here are nine signs—and what you can do about it.

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A migraine is more than a bad headache

We’ve all been sidelined at some point by a tension headache, but only about 12 percent of Americans get migraines, says the National Institutes of Health. (Check out 16 signs that your headache could be something much worse.) Thought to be at least partially genetic, migraines are an episodic headache that can involve severe, throbbing pain. “When we think of migraine, it’s the level of disability that really sets it apart from other headaches,” says Susan Hutchinson, MD, a southern California headache specialist and medical advisor at MigraineX. “And it’s much more than just the headache. What comes with it is an extreme sensitivity to the environment and a resulting inability to function.”

The post The Sneaky Warning Signs a Migraine Is Coming—and How to Stop Them appeared first on Reader's Digest.

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The most sweeping tax overhaul in decades became law in December 2017. What should U.S. taxpayers do in 2018 to benefit from the tax code changes?

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The fossilized find provides us with another example of the oldest bird species we know of.

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New research shows going gluten free may not be all it's cracked up to be.

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Oblique side stretch

Right: Kneeling on mat, lengthen your left leg straight behind you and your left arm up to the sky long. Squeeze the navel into the spine, and extend your arm into the air, holding for 30 seconds. Then release and repeat on your right side.

Wrong: Sitting back into the glutes and sticking your seat out. You won’t stretch the abs properly because your weight is back into the hips and glutes. Make sure to press the weight forward.

Keep in mind, stretching isn’t just for after your workout—it’s great before bed, too!

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Facebook, Instagram, Twitter, and the like can be a fun pastime, but the problem with them becomes apparent pretty quick, says Clarissa Silva, a behavioral scientist who studies the impact of social media on our lives. Everyone is showing their best selves online and we end up comparing our worst to their best. “Since we’re only getting people’s ‘highlight reels’ and comparing it to ourselves, it is natural to have painful reactions to what we’re watching. It’s become the new version of ‘Keeping up with the Joneses,'” she says. The solution? Limit your friend list to people who are really your friends, unfollow people who make you feel bad (including celebs), and make sure you’re spending more time socializing in real life than online. (Or take a break from social media all together!)

Forget FOMO

Fifty percent of people in Silva’s study reported regularly feeling FOMO, “fear of missing out,” leading them to negatively compare their lives to their friends’. Forget FOMO by getting out and doing things you love, she says. Find a hobby, take up exercising, join a club, or attend a church, and definitely turn off the notifications on your phone in the meantime. (Or try one of these strategies to ditch FOMO) When you’re happy with what you’re doing, you’re much less likely to worry about what someone else is doing.

Drive down memory lane carefully

Comparing yourself to others can be obviously detrimental, but so can comparing yourself to previous, idealized versions of yourself. How often have you looked in the mirror and compared what you see now to your taut, tanned high-school body? Or remembered how simple things were when your kids were little, compared with their current, teenage selves? Instead of obsessing about how great the past was, remember all the things you’ve learned on your journey and focus on those, Silva says. (For more, try these 50 tiny changes that will immediately make you happier.)

Stop worrying so much about your self-esteem

Popular culture has self-esteem backward: Feeling good about yourself isn’t necessary to make positive changes; rather, making positive changes will help you feel good about yourself, says Tanisha Ranger, PsyD, a licensed psychologist. “At some point, we collectively, as a society, decided that self-esteem was the most important thing for people to have and in some ways that made sense,” she says. “However, ‘self-esteem’ is basically all about comparison! Do I view myself as good as compared to others? And this is where, I think, our problems are born.” The solution: Focus more on doing good than being perceived as good—like one of these 30 little things guaranteed to instantly boost your self-confidence.

Practice mindfulness

Being mindful—that is, taking time to really be aware of your body, your internal self, and your environment—provides a ton of great benefits. And you can add “fewer temptations to compare” to that list, Dr. Ranger says. “Often times, comparison can be used as an escape from current life discomfort by focusing elsewhere, but escaping the present moment guarantees that you will have regrets,” she explains. “Being able to be present with our thoughts, feelings, and circumstances without judging or comparing is an important life skill.” Bottom line? Be here now and you won’t be so tempted to wish you were someone or somewhere else. If you think you don’t have time, use these 11 easy ways to fit mindfulness into your life.

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Look for commonalities, not differences

The basis of comparison is finding what you have that is better or worse—i.e. different—than someone else. But true happiness comes from finding what you have in common with others and connecting with them, Dr. Ranger says. “We all experience struggles, pain, and hurt and recognizing and acknowledging that in others will help you feel connected to others rather than feeling ‘less’ or ‘better’ (and therefore separate) from them, she adds. Hint: This is one of the ten strategies for making friends as an adult.

Talk to yourself with the same kindness you’d speak to a child

We are often our own harshest critics and that can be magnified by comparisons. Combat this instinct by practicing self-kindness, Dr. Ranger says. “This is the act of relating to yourself in an understanding and caring way, in the same way you would treat your closest friend or a child if they were struggling,” she says. “If you are not harshly judging yourself, then you will be open to positive comparisons, the kind that can inspire hope and spur positive changes in your life.” And that’s not the only benefit you can expect: Here are 12 powerful health benefits of being kind to yourself.

Resist the urge to judge others

Comparing yourself to people whom you feel are better is problematic but so is comparing yourself to those you see as worse, says Pei-Han Cheng, PhD, a licensed psychologist and career coach. The issue is when you judge others you’re implicitly judging yourself as well and assuming that others judge you as harshly as you judge them. “According to research, while comparing yourself to people who are superior and successful can sometimes inspire and motivate you, it often leads to feeling inadequate and deflated,” she explains. “And comparing yourself to people you see as inferior can make you feel bad by showing you how things can be worse.” Nobody wins when you compare. Are you a Judgey-McJudgerson? Use these 11 ways to stop judging others.

Count your blessings

The absolute fastest way to banish bad feelings from comparisons is to focus on all the great things you have, and are, right now. Sure, some other people may have it better or worse than you but you aren’t them. Make a list and actually write down things you are grateful for, including material blessings, characteristics about yourself, loved ones, experiences, and thoughts. Make it a daily practice and you’ll find your urge to compare is almost entirely extinguished. Need a little inspiration to get you started? Check out these 16 powerful quotes on gratitude.

Figure out what you can and can’t change

Comparing yourself doesn’t have to be 100 percent negative. In fact, it can inspire you to make good changes. The key, Dr. Cheng says, is to look at the comparison and “understand what is the underlying feelings or accomplishments that might be missing in your present life, and what you can do to bring back those things.” For instance, people who think everyone else is smarter than they are may be feeling inadequate due to challenges at work—challenges that can be worked on or fixed. On the other hand, if you’re comparing something that you have no control over—your hairline, say—it’s best to recognize that and move on. “Remember all you can control is you, in this present moment of your life, and develop strategies for tackling those challenges and restoring your self-esteem,” she adds.

Toss the gossip mags

It’s natural to want to know all the juicy details about others’ lives, including celebrities. But while reading up on the latest scandal may give you a quick boost, in the end, this will come back to hurt you—particularly as celebrity ‘lives’ are the most manufactured, Photo-shopped, edited, and manipulated on the planet. “Celebrities are often a source of comparison due to the perception that they lead luxurious lives,” explains Christopher Grant, PhD, an adjunct assistant professor of psychology at Franklin & Marshall College. “In many cases, their lives are on full displays. They have beautiful friends, wonderful talents, creative personalities, and the most desirable lovers.” But what you don’t see is everything that goes on behind the scenes; chances are if you really knew their life, you wouldn’t want it, he adds.

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Burping and slurping at the dinner table

In China and Taiwan, burping is the highest form of flattery—it means you like the food! “The host considers the noise a compliment,” says Patricia Napier-Fitzpatrick, founder and president of the Etiquette School of New York. Slurping your noodles pays the same respect. Still, you should avoid these annoying eating habits when eating with Americans.

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You’ve got chills (and they’re multiplying)

“There are certain illnesses that have an abrupt onset, where one minute you’re well, and then suddenly, you’re not,” says Steven Lamm, MD, clinical professor of medicine and medical director of the Tisch Center for Men’s Health at NYU Langone Medical Center. That’s very typical of influenza. Flu symptoms include the rapid onset of chills and fatigue, says Dr. Lamm. When you’re coming down with a virus like a cold, you’re more likely to feel mild fatigue or a scratchy throat; symptoms come on more slowly than for flu. Abrupt shaking, chills, and fever are usually signs of influenza or a bacterial infection that needs to be examined soon, suggests Dr. Lamm. Here are some more clear signs a cold is coming—and what to do about it.

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Our society tends to dismiss seasonal affective disorder (SAD). We minimize it. We misunderstand it.

Oh, you just don’t like winter. And who could blame you? Winter is tough on everyone.

Oh, SAD is like the winter blues, right? You get grumpy or moody because you hate the freezing cold.

You’re just in a funk. It happens to a lot of people. It’s totally normal.

How can you feel depressed when the air is so crisp and it’s a winter wonderland out there?

We incorporate SAD into our vocabulary, flippantly using it in conversation. “Similar to someone saying “I can’t make up my mind, it’s like I’m schizophrenic,” or “Costco was out of those socks I love, I’m so depressed,” it’s tempting to trivialize the reality of SAD,” said Stephanie Smith, PsyD, a psychologist in practice in Erie, Colo., who specializes in working with individuals with depression.

“Instead of appreciating it for the real mental illness it is, it becomes ‘Ugh, I hate driving in the snow and ice; it’s like I have SAD.”

In reality, SAD can be devastating. Smith’s clients have described their experience as falling off a cliff. Melanie Greenberg’s clients experience a deep dread as winter approaches. Some feel fatigued and lethargic and have a really hard time getting out of bed and on with their day. “Others describe an emotional heaviness.”

Dr. William Marchand’s clients have described SAD as being kicked in the stomach or having a lead weight inside their stomach. Others have described “a sense that life has lost meaning and there is no joy or pleasure.”

Obviously, there is nothing minor or trivial about that. Below, these depression experts share the specifics behind the most persistent myths about SAD.

Myth: Seasonal affective disorder is disliking the cold, dark days of winter.

“I myself am not a huge fan of winter, but that’s quite different than SAD, which is an actual clinical syndrome made up of several symptoms,” Smith said. These symptoms may include: depression for most of the day every day; lack of pleasure in things previously enjoyed; sleep problems, such as excessive sleep or sleep deprivation; poor concentration; low energy, which makes it hard to get things done; and suicidal thoughts and actions.

SAD can look different in different people. For instance, in this piece on The Mighty, Salaam Green describes how SAD affects her: “My body feels heavy, bloated, and I lose all feeling in my hands and legs throughout the day. My feet hurt and are frozen most days. I pile my body inside comforters, blankets and soft pillows for relief. Most days, I sleep until noon, making it impossible to be productive on my full-time job. I crave sunlight; however, I am much too tired and sick to go for my usual walk and when I do, I am unable to walk very far. My mood with SAD leaves me in a perpetual fog. It’s akin to having a heavy, dim cloud follow you around every day, weighing on your back…”

Other individuals with SAD have described it as everything from a battery that’s slowly draining to a faucet that leaks heavy, thick gasoline to losing a significant other in a car crash.

As Smith reiterated, SAD is, “the real deal in terms of mental illness—not just a pining for flip flops and lemonade.” It’s not a preference. It’s an illness.

Myth: Seasonal affective disorder only happens in the winter.

About 10 percent of people with SAD get sick in the summer. Instead of feeling depressed and drained, they tend to feel more agitated, irritable and restless. They have a hard time concentrating, and struggle with insomnia. Their appetite decreases and they might lose weight. They might appear as though they’re totally fine, experiencing a kind of “smiling depression,” where they’re literally smiling but struggling and crumbling inside, as psychologist Dean Parker noted in this piece.

Summertime SAD is especially frustrating because everyone is expected to feel happy and relaxed as temperatures warm up and the sun comes out. Which only makes people with SAD feel lonelier and more misunderstood.

However, one theory is that it’s precisely too much sunlight that’s to blame. That is, excess sunlight may affect melatonin production,” said Greenberg, Ph.D, a clinical psychologist in Marin county, Calif., and author of The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity. Melatonin is a hormone that regulates sleep. “Another idea is that people stay up later in the summer, which affects circadian rhythms.”

Because summertime SAD is associated more with feeling manic (versus wintertime SAD), it’s possible there are biological differences between suffers with different onsets, Greenberg said.

Myth: You should be able to pull yourself out of seasonal affective disorder.

“Though there are certainly self-help and self-care strategies that may be beneficial, it is not possible to will the blues away,” said Marchand, M.D., a psychiatrist, clinical associate professor of psychiatry at the University of Utah School of Medicine and author of the book Depression and Bipolar Disorder: Your Guide to Recovery. “Like any other medical condition, SAD requires professional treatment.”

The first line of treatment for wintertime SAD is light therapy or phototherapy. According to the National Institute of Mental Health, “The idea behind light therapy is to replace the diminished sunshine of the fall and winter months using daily exposure to bright, artificial light.” For instance, individuals might sit in front of a light box every morning. In this piece, Therese Borchard outlines six types of light therapy, including light boxes and dawn simulators.

Other effective treatments for both wintertime and summertime SAD include psychotherapy, such as cognitive-behavioral therapy, and antidepressants (such as selective serotonin reuptake inhibitors).

To manage summertime depression, try a day/sleep light; exercise indoors; avoid exposure to sunlight in the afternoons and evenings; and use darkening shades in your home. (Learn more in this article.)

Again, if you think you’re struggling with seasonal affective disorder, the key is to get professional help—and to be kind to yourself. You are struggling with a real, serious condition, which about 14 million Americans struggle with, too. And thankfully, it’s one that can be effectively treated.

And if you don’t have SAD, be kind to those who might, and don’t perpetuate the misconceptions—or the destructive stigma that makes being sick even more devastating and distressing for people with the illness.

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It appears that Selena Gomez and Justin Beiber may be back together, and this time it may be even more serious than before.  Although their previous relationship volatility makes me suspect, I have to say, who hasn’t rekindled (or gotten back together with an ex)?  In case you, like these lovebirds, find yourself in an on-again/off-again relationship there are a few things you should know.

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Ice pick scars

As the name suggests, ice pick scars are very deep holes in the skin that look like the skin has been punctured with… an ice pick. When the body produces too little collagen in response to an injury, depressed scars such as ice picks can form. “Ice pick scars represent the result of infected sebaceous gland openings on the skin. They are usually the most difficult to correct,” says New York City plastic surgeon Gerald Imber, MD.

Acne scar treatment: “Treatment may include excising the scar with a small ‘punch,’ and suturing the defect closed, but this only works for isolated ice pick scars,” he says. New York City dermatologist Judy Hellman, MD, adds: “We can also do skin grafts and take skin from behind the ear to fill the scar, and then we can use a laser or radiofrequency device to smooth it out.”

If there are multiple ice pick scars, acne scar treatment devices that use radiofrequency energy are Dr. Hellman’s first choice. “These treatments help build collagen from the inside out, and collagen helps to fill the scars from within,” she says. Several treatments are usually needed. The procedures are done using local anesthesia, and it’s effective in all skin types, she says. In one study, published in a 2015 issue of the Journal of Cosmetics, Dermatological Sciences and Applications, Dr. Hellman found that approximately four treatments with a radiofrequency device produced significant improvement in the depth of the scars. A follow-up study in a 2016 issue of the same journal showed that these results held for up to two years, although some people had touch-ups.

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