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Image by Toma Evsuvdo / Stocksy

There are plenty of tools we can turn to for help managing stress: meditation, journaling, talking to a therapist, etc. Now, according to new research, you can add digging into a bowl of fresh fruit to that list. 

A study published in the journal Clinical Nutrition earlier this spring found that eating a diet rich in fruits and vegetables is associated with lower stress levels. Not only that, but researchers also found the ideal serving size that may make a difference. 

The ideal serving of fruits and veggies for stress.

According to the researchers from Edith Cowan University in Australia, eating 470 grams (~ 2 cups) of fruits and veggies per day may be optimal for stress management. In the study of more than 8,600 people, those who ate around 2 cups of produce per day had 10% lower stress levels than those who consumed less than 230 grams (~1 cup). 

“We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing,” lead researcher and Ph.D. candidate Simone Radavelli-Bagatini said in a news release

How fruits and veggies help with stress.

The researchers were not able to determine why eating more fruits and veggies enhances mood, but Radavelli-Bagatini suggests their high nutrient count likely plays a role. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids, and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” she said. 

And she’s not alone in that thinking: There’s an entire field of medicine (called nutritional psychiatry) dedicated to studying the effects food has on the mind.

While eating 2 cups of produce per day may be enough to help lower stress levels, don’t just call it quits there. To meet daily nutritional needs (i.e., proper intake of vitamins, minerals, fiber, etc.), the U.S. Department of Agriculture recommends healthy adults eat at least 1.5 to 2 cups of fruit per day and 2 to 3 cups of vegetables per day. 

To make sure you’re getting enough, sneak these foods into your breakfast, lunch, dinner, and snacks.

Source: https://www.mindbodygreen.com/articles/fruit-and-veggie-serving-for-stress?mbg_mcid=777:609ef0658839fa5a2659b502:ot:5c22b3f39799ec3cc6aecb97:1&mbg_hash=57103be3843e0e1cb6615f5efa797221&utm_source=mbg&utm_medium=email&utm_campaign=daily_v2_20210515

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Image by Rowena Naylor / Stocksy

Did you know that how often you pee changes with age? It may not be that noticeable—unless you’re one to meticulously track your habits—but you do generally take more trips to the bathroom as you get older, for myriad reasons.

Specifically, many people find they get up and go in the middle of the night as they grow older—which can be frustrating if you’re constantly jostled out of your slumber. “Yes, that is absolutely a thing,” says Dana Cohen, M.D., integrative medicine physician and co-author of Quench, on the mindbodygreen podcast.

Below, she explains what goes on with pee frequency as we age. 

Why you may have to pee more at night as you get older.

“The antidiuretic hormone, ADH, or vasopressin, diminishes as we get older,” Cohen says. 

Let’s give some context to ADH: The chemical’s main gig is to control how much water your body conserves—when those levels are high, your body will produce less urine. And levels tend to rise during the night to prevent you from, you know, wetting the bed. “It’s meant so that we don’t get up to pee at night,” Cohen adds. 

So when ADH naturally decreases as you age, that means those levels may remain low while you’re sleeping—and thus, you may feel the urge to get up and go.

As for the exact age, it’s difficult to say. Everyone’s body is different, after all. Studies have reported these changes in individuals 65 years and older, but again, there’s no specific year. If you are below 65, “you’re probably still young enough, unless you’re drinking a huge glass of water in the middle of the night,” notes Cohen. ADVERTISEMENT

What to do about it. 

Of course, if you’re concerned about constantly rushing to the bathroom, you might want to consult a urologist or primary care physician just to make sure you’re not dealing with an underlying medical condition. 

But if it is, in fact, your ADH hormone diminishing with age, many experts find it helpful to try “timed voiding.” This is a type of bladder training that can be helpful for those looking to “gain control” over their bladder. For example, you could try going to the bathroom every three to four hours, remembering to track each trip and how much fluid you’re drinking. And as Cohen notes, you might not want to gulp down a gallon of water right before tucking into bed

The takeaway. 

Some of us are used to getting up in the middle of the night to pee; others less so. If you are feeling the urge more than you have before and have ruled out any possible medical conditions, it may just mean your ADH hormone has diminished due to aging.

Source: https://www.mindbodygreen.com/articles/why-you-have-to-pee-more-at-night-as-you-age-from-md?mbg_mcid=777:609decf58839fa418c5f4234:ot:5c22b3f39799ec3cc6aecb97:1&mbg_hash=57103be3843e0e1cb6615f5efa797221&utm_source=mbg&utm_medium=email&utm_campaign=daily_v2_20210514

PA MEDIA

Zero coronavirus deaths have been announced in England, Scotland and Northern Ireland on Monday.

Wales recorded four deaths meaning that, overall, the UK showed a slight increase on the two deaths recorded on Sunday.

It comes as Boris Johnson has confirmed England will proceed to lift more lockdown restrictions next week.

Meanwhile, the UK’s coronavirus alert level has been lowered from four to three on the advice of experts.

Alert level three means that although the virus is still in general circulation, transmission is no longer high or rising exponentially.

Experts say cases, hospital admissions and Covid-related deaths have all decreased and vaccines are having the desired protective effect, with the latest figures showing a third of UK adults are now fully vaccinated against Covid-19, and two-thirds have had their first of two doses.

The UK moved to the highest Covid alert level – five – in January as the nation was put into lockdown and there was a real risk of the NHS becoming overwhelmed. By late February, the alert was lowered to four.

The alert system, which follows recommendations by the Joint Biosecurity Centre (JBC), is independent from government decisions on easing or tightening restrictions.

Graphic showing coronavirus alert levels from 5-1 where 5 is risk of overwhelming healthcare services, 4 is transmission high, 3 is virus in general circulation, 2 is number of cases and transmission low, 1 virus no longer present in UK

In stage three of the government’s road map for lifting England’s lockdown, starting on 17 May, people will be able to meet in groups of up to 30 outdoors, while six people or two households can meet indoors

People will also be allowed to stay overnight with those not in their household or bubble. Pubs, restaurants and other hospitality venues, such as cinemas and soft play areas, will be permitted to reopen indoors.

And up to 30 people are to be allowed to attend weddings, receptions and wakes, as well as funerals.

Foreign holidays will also return. On Friday, the government announced that 12 destinations would be placed on England’s travel green list, meaning anyone returning from those areas will not need to quarantine from 17 May.

Each stage on the roadmap out of lockdown has been separated by a gap of several weeks to allow scientists to assess the impact of previous changes, which in stage two included the reopening of non-essential shops and outdoor service in pubs and restaurants.

The government is satisfied that its four tests have been met:

  • the successful rollout of vaccines
  • evidence that jabs are reducing serious illness and death
  • infection rates are under control
  • the risk from coronavirus variants not changing

The devolved nations are working to their own timeframe for easing restrictions.

In Wales, indoor hospitality such as pubs, cafes, restaurants, cinemas, theatres and museums are expected to reopen from 17 May. All tourist accommodation is due to reopen and wedding receptions can have up to 30 people indoors and 50 outdoors.

In Scotland from 17 May, indoor hospitality venues are expected to resume with alcohol being served until 22:30. Cinemas, amusement arcades and bingo halls should reopen and indoor group exercise restart.

More restrictions may be lifted in Northern Ireland on 24 May, including the reopening of indoor hospitality, B&Bs and hotels. Indoor group exercise could resume and wedding receptions and funeral wakes restart.

Source: https://www.bbc.com/news/health-57055340

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