Diet, exercise and other lifestyle factors may offset genetic risk for Alzheimer’s: study – National | Globalnews.ca | Fitness Level May Offset Genetic Dementia Risk – Search

High levels of physical fitness can reduce the risk of dementia by up to 35% 1 2 3 4 5. Even in people with a genetic predisposition for dementia, improved cardiorespiratory fitness is associated with better cognitive function 1 3 5.  

Story by Judy George

Genetic Predisposition to Dementia? High Fitness May Be Your Shield.

“To the world, you might be one person, but to one person, you might be the world”

Genetic risk for Alzheimer’s disease and dementia appeared to be partly offset by high levels of cardiorespiratory fitness, U.K. Biobank data suggested.

Overall, high cardiorespiratory fitness was associated with better global and domain-specific cognitive functions and lower risk of dementia in both middle-age and older adults, reported Weili Xu, PhD, of the Karolinska Institute in Stockholm, and co-authors.

The incidence rate ratio (IRR) of all-cause dementia was 0.60 (95% CI 0.48-0.76) for high versus low cardiorespiratory fitness.  Dementia onset was delayed by 1.48 years (95% CI 0.58- 2.39) in the high fitness group.

Among people with moderate or high genetic dementia risk scores, high cardiorespiratory fitness attenuated dementia risk by 35% (IRR 0.65, 95% CI 0.52-0.83) compared with low fitness, Xu and colleagues said in the British Journal of Sports Medicine.

“Cardiorespiratory fitness may be used as a predictor of cognitive health,” the researchers stated. “Enhancing cardiorespiratory fitness could be a strategy for the prevention of dementia, even among people with a high genetic predisposition for Alzheimer’s disease.”

No study to date has explored the combined effect of cardiorespiratory fitness and genetic risk on dementia, Xu and colleagues pointed out. “Open questions remain regarding whether and to what extent favorable cardiorespiratory fitness may reduce dementia risk, even in those with a high genetic predisposition for dementia,” they noted.

In this analysis, the researchers followed 61,214 dementia-free U.K. Biobank participants ages 39-70 for a median of 11.72 years. Mean baseline age was 56 and 52% of participants were female.

A 6-minute submaximal exercise test on a stationary bike was completed at study enrollment (from 2006 through 2010) to estimate cardiorespiratory fitness. Fitness scores were divided into low, moderate, and high tertiles, standardized by age and sex.

Global and domain-specific cognitive function was evaluated at baseline. Dementia was identified over the follow-up period using medical history and medical records. Genetic predisposition for dementia was estimated using polygenic risk scores for Alzheimer’s disease derived from genome-wide association studies.

During the follow-up period which spanned to 12 years, 553 people (0.9%) received a diagnosis of dementia. High cardiorespiratory fitness was associated with a lower risk of dementia and a delay in the onset of dementia across middle and older ages.

In multi-adjusted linear regression models, higher cardiorespiratory fitness was associated with better global cognitive function, prospective memory, verbal/numeric memory, and processing speed in all participants. The association between cardiorespiratory fitness and cognitive function was consistent in different age and genetic risk groups.

“Future research on the relationship between cardiorespiratory fitness and brain health, especially in older adults, is warranted, and the mechanisms by which cardiorespiratory fitness modifies the relationship between genetic risk and dementia deserve further investigation,” Xu and colleagues observed.

“As the measurement of cardiorespiratory fitness in clinical settings becomes both important and feasible, cardiorespiratory fitness may be used as a routine health monitoring tool or an indicator of health conditions,” they added.

The study was observational and cannot determine causality. Also, U.K. Biobank participants often are healthier than the general population, the researchers acknowledged.

U.K. Biobank participants with certain health conditions — such as chest pain at rest, high weight, high blood pressure, or a pacemaker — were excluded from the exercise test, which may have influenced outcomes. The submaximal exercise test used in this study is considered less accurate than maximal exercise testing which requires participants to exercise to exhaustion, Xu and co-authors said.

In addition, incident dementia cases were determined through register information, which might have led to an underestimation. Most participants did not have repeated cardiorespiratory fitness measurements, and relationships between changes in cardiorespiratory fitness and dementia risk could not be determined.

This research was supported by the Swedish Research Council, the Swedish Council for Health Working Life and Welfare, and the Karolinska Institutet Research Foundation.

Xu and co-authors reported no conflicts of interest.

Related video: Dementia Prevention: Middle Age Habits That Pay Off (Money Talks News) – Search

People who have a genetic predisposition to Alzheimer’s disease may lower their risk of developing the illness with a workout routine, according to a new report. The study found that men and women with high levels of cardiorespiratory fitness in middle age and beyond were 35 percent less likely to develop Alzheimer’s disease or other forms of dementia in old age compared to their less fit peers.

The benefits of exercise were particularly pronounced in those at increased genetic risk of Alzheimer’s because they carried the APOE-E4 gene variant or other genetic factors that predispose to the disease.

“Enhancing cardiorespiratory fitness could be a strategy for the prevention of dementia, even among people with a high genetic predisposition for Alzheimer’s disease,” the authors stated. The findings were published in the British Journal of Sports Medicine.

For the study, researchers from the Karolinska Institute in Stockholm and other medical centers analyzed health records from 61,214 men and women who were part of the UK Biobank, a database containing in-depth genetic and medical information from half a million British citizens over many years.

They ranged in age from 39 to 70 at the start of the study period, from 2006 to 2010.

At the beginning of the study period, participants underwent a six-minute fitness test on a stationary bicycle to assess their cardiorespiratory fitness, a measure of the ability of the heart, blood and lungs to supply oxygen to muscles during physical exertion. They were grouped into low, medium or high levels of cardiorespiratory fitness, standardized according to their age and sex.

Researchers assessed individuals’ genetic risk for Alzheimer’s disease, according to standard research-based DNA analyses of genes linked to the disease. Participants also underwent tests of memory and thinking skills to assess their cognitive health. All were free of Alzheimer’s disease or other forms of dementia when the study began.

Participants were followed for about 12 years, including with follow-up cognitive tests. During that time, 553 of them developed Alzheimer’s disease or another form of dementia.

The researchers found that overall, the more aerobically fit someone was in middle age, the better their cognitive health was more than a decade later. Cardiorespiratory fitness seemed to benefit multiple facets of memory, such as recalling specific words, names and numbers or remembering specific tasks, such as making an appointment.

The greatest benefits were observed in individuals with a genetic predisposition for Alzheimer’s. Those with the highest levels of cardiorespiratory fitness had a 35 percent lower relative risk of developing the disease compared to their least fit peers. Aerobic fitness delayed the onset of dementia by the equivalent of about one-and-a-half years, the researchers found.

“Our study shows that higher cardiorespiratory fitness is associated with better cognitive function and decreased dementia risk,” the authors concluded. “Moreover, high cardiorespiratory fitness may buffer the impact of genetic risk of all dementia by 35 percent”

The study was observational and cannot prove cause and effect. But it involved a large study population, and earlier research has shown that greater cardiorespiratory fitness is linked to a lower risk of serious diseases such as heart disease, stroke or cancer and a lower risk of dying young.

Cardiorespiratory fitness declines by around 3 percent to 6 percent per decade when we are in our 20s and 30s, but the decline accelerates to more than 20 percent per decade by the time we reach our70s.

Experts say the best way to help minimize cardiorespiratory decline as we age is by choosing an activity you enjoy, such as walking, running, biking or a dance or spin class, and to do it regularly for at least half an hour several days a week. Aim to perform the activity at a fairly rigorous level, in which it would be difficult to hold a conversation with a friend. You can also mix it up, aiming for brief periods of high-intensity exercise amid longer periods of lower intensity exertion.

If you’re just getting started, see your doctor to make sure the exercise plan is right for you. And don’t forget other lifestyle factors that can promote brain health, including a heart-healthy diet and a good night’s sleep.

By ALZinfo.org, The Alzheimer’s Information Site. Reviewed by Eric Schmidt, Ph.D. Fisher Center for Alzheimer’s Research Foundation at The Rockefeller University. 

Source: Shuqi Wang, Liuao Xu, Wenzhe Yang, et al: “Association of cardiorespiratory fitness with dementia risk across different levels of genetic predisposition: a large community-based longitudinal study” British Journal of Sports Medicine, November 19, 2024

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Understanding The Basics Of Golf – A Window To Life

Arnold Palmer was a talented golfer, prolific golf course designer, and one heck of a person. He showed the world the value of consistency, hard work, and fun — all attributes that make for a better golf game and a better life.

Palmer also helped improve the game (how it’s viewed, appreciated and played) through his instructional videos. With popular videos on swing alignment, chipping, gripping and ripping, he has been the unseen personal coach for generations of golfers, up-and-comers and duffers alike. In every aspect, he has shared more than a love of the game, he’s also shared life lessons from golf.

Palmer’s efforts transformed countless lives: “Most times in sports we are taught that we have to beat the other team, show no mercy, and be super competitive, because that is what our society has turned sports into. Golf, however, is different. Golf is a game of character and appreciation.”

Golf is a unique sport that offers many life lessons to those willing to learn. Whether you’re already a golfer or just thinking about giving golf a try, you will be able to learn more about what it takes to have strong discipline, a hard work ethic, and the perseverance to keep going even when the game gets hard.

 Here are just a few examples of the lessons I learned from the game AND from the “more learned learners” I had the privilege to play with and learn from:

Maturity
Bad bounces happen, in life and on the golf course, after both good shots and bad. It’s how you respond to the bounces that determine your level of success.

Patience
Like maturity, I learned (and I’m still learning it,) you can’t force a great shot, a birdie or a lower score. I learned this from a wise senior player, “You can’t make birdie with your tee shot, but you can make a double bogey or worse if you try to force it.”

Acceptance
Golf is a great game for young people, and the young at heart. It taught me to accept the consequences of a poor shot or a poorly considered shot. More wisdom from the players before me: “It’s history friend, don’t dwell on it, because you can’t change it…it’s time to move on, and think about how you’re going to recover or at least minimize the damage.”

Perspective
I have never been the best player in my “little world.” Golf taught me that there are always more and less skilled players than I. I was also fortunate enough to have mentors who made sure I knew my self-worth was not tied to my most recent golf score, but instead to the way I handled the success, or lack of it. They taught me to value my “score” in these life skills more highly than the scratches made by a golf pencil on a scorecard next to my name.

Persistence 

I could go on at length about persistence, consistency and other character attributes.

Improving body rotation is crucial for a consistent golf swing.

Finish Your Golfswing

• Many golfers struggle with the common mistake of not turning their bodies properly during the swing, which can lead to inconsistent shots The Perfect Golf Swing: 13 Steps You Can Master Today +1.
• Experts emphasize the importance of body rotation, suggesting that a proper setup and flexibility can enhance performance and consistency in swings Don’t Quit the Swing – Illustrated Golf Swing Thought (Swing Key) +2.
• Addressing this issue can significantly improve ball striking, as many golfers find that focusing on their body movement leads to better results on the course THE BEST FOLLOW THROUGH DRILL YOU CAN DO +3.
• A big key to getting the bottom of your swing in the right place—which is how you make solid contact—is to complete your turn through the shot. That means getting your belt buckle to move around and point to the target The Left Rough +4.

 I owe so much to this great game and the valuable life lessons it taught me: Perfect Golf Swing: It’s Easier Than You Think – USGolfTV+5.

Highlighted below are a few of the most valuable lessons golfers can use in everyday life:

So, just what does golf teach you? 

1. Cooperation is key

Golf may be a competition, but it is underscored by a clear spirit of cooperation. Even the most bitter enemies can find common ground on the green. As Riggs explains, golf is “a game where two businessmen who hate each other can go and enjoy a day away from the office.”

Part of what makes golf—and that spirit of cooperation—work rests in the score-keeping nature of the game. Unless you’re in an organized event where objective officials and spectators are watching, opponents have to trust each other to honestly and accurately keep score. They even “attest” to the results by signing the shared scorecard. 

2. Humility is valuable

Many of the world’s best golfers are shockingly humble. They recognize the talent against which they compete, and they know that they’re always a swing away from being tested. Win or lose, they show other players the respect they deserve.

It’s not a bad characteristic to cultivate. As you can see, being humble opens up the possibility of learning from others, of improving our situations, both in our game and in our lives. It creates opportunities for us to find mentors, people who are willing to share what they learn and motivate us to succeed. The key here is a willingness to give credit where it’s due and learn from it. That and, of course, practice.

3. Hard work is more important than luck

Luck plays a surprisingly small role in the game of golf. There is only so much somebody with raw talent can accomplish. Palmer once admitted that his luck increased tenfold when he worked hard. This is imperative in every aspect of life. The more you practice, the “luckier” you are likely to get. 

4. Never say never

Whether it’s learning the game of golf or seeking to improve ourselves by going back to school to earn a degree, the smallest obstacle or the littlest failure can stop us in our tracks. Unless it’s an old an undesirable habit, giving up is easy. Too easy. 

With hard work, even an inexperienced golfer can make great strides and accomplish great things. Golf teaches athletes not to give up, even in the face of repeated failures. Life is a lot like this with the old adage “what doesn’t kill you makes you stronger.”

5. Silence is golden

Most athletic pursuits are high volume. There’s nothing wrong with a raucous atmosphere, but many people fail to recognize the value of silence. Golfers revel in the peace and quiet, which allows them to better focus on their technique. Golf teaches us that there is beauty in silence which is where growth can be achieved. This is true in both business and personal relationships.

6. Make the most of each situation

The circumstances in golf are rarely ideal. Shots often must be taken from the worst imaginable locations. Complaining doesn’t accomplish anything — good golfers accept the situation, strategize and remedy it the best they can, while abiding by the rules of the game. Ben Hogan had a great quote: “The most important shot in golf is the next one.” This acceptance of your circumstances and recalculating can pay dividends in a variety of other settings.

These days, it seems every shot we take—whether it’s on the green or taking a chance on a career change—presents new and seemingly insurmountable obstacles. At University of the Cumberlands, we’re all about strategizing ways to overcome these obstacles. From helping students earn a coaching degree online to finding the right financing to sinking a putt, we’re here to help.

7. Don’t ruminate on failures

The longer golfers spend worrying about bad shots, the less capable they are of making up for those bad shots. Each shot is a different story — and a chance for redemption. This concept is incredibly valuable in daily life, especially in academia and the work world. Everybody comes up short sometimes, but no matter how bad we mess up, there is always an opportunity to turn it around.

8. Jitters are normal and controllable

First tee jitters happen even for the best golfers. Years of training may not eliminate these jitters, but with practice, they can be controlled — and even harnessed for better performance. Just ask UC’s men’s and women’s golf teams which are annually projected to excel in the regular season and often expected to compete for championships. Pressure is part of the game (of golf and life). Learning how to optimize the jitters will pay dividends for you in the long term.

9. Visualization is a useful tool

Visualization can be valuable in a variety of situations and environments, including the golf course. Before swinging, it helps to visualize every element of the maneuver, and what will happen to the ball after it is hit. The end product will not always look like what the golfer visualized, but this strategy can lead to better results. 

Athletes, business professionals, actors, performers—professionals in all walks of life use visualization to help them achieve success. They credit it for the competitive edge they perceive it gives them. But, more than that, it’s a tool that helps them believe in themselves and their skills. And it motivates them to do their best. If it can work in athletic performance, why not in job performance? 

10. The big picture is important

Golf is a series of swings, but each swing aims for one specific goal. Golfers need to know where they are going and how they plan to get there. The same can be said of pursuing a college degree, a career field, or any other major goal.

This anonymous quote sums it up, “in golf as in life it is the follow through that makes the difference.”

Are You Ready to Follow Through?

Why Golf Is A Metaphor For Life

There are numerous reasons why golf is a metaphor for life.

Here are a few key points to keep in mind:

• Golf, like life, can be unpredictable. No matter how well you prepare, you can encounter unforeseen challenges that require you to adjust your approach.
• Golf also tests your patience and resilience in adverse situations. How you respond to setbacks can determine your overall success and progress in both golf and life.
• Finally, golf encourages you to remain present in the moment and stay focused on your objectives. By doing so, you can maintain a positive mindset and attitude, which can translate to other areas of your life.

Key Principles Of Golf

To master the game of golf, one needs to understand its key principles. Here are some of the most critical factors in playing golf:

• Grip and posture are critical for the proper execution of shots. A relaxed yet firm grip and an upright posture lay the foundation for a successful swing.
• Alignment is also crucial in golf, as it helps you aim at a defined target and remain consistent with your shots.
• Finally, timing and tempo are fundamental principles in golf that can help you generate more speed and power in your swings.

How Golf Teaches Patience And Respect

Golf is a game that requires patience, respect, and discipline. Here are a few ways that golf teaches us those values:

• Golf often requires players to wait their turn and remain silent while others take their shots. This etiquette helps teach respect and patience towards others and their abilities.
• Players also have to show respect for the course they’re playing on. Golf courses are meticulously maintained, and players are expected to take good care of them through their actions and behaviors.
• Finally, golf teaches patience because the sport requires you to wait and prepare adequately for your next shot. Rather than rushing, you need to take your time, breathe, and execute your strategy with precision.

Golf is more than just a sport; it’s a valuable life lesson. By understanding and implementing the key principles of golf, players can learn to become more patient, disciplined, and focused. By practicing these skills on the golf course, they can also carry them over into other areas of their personal and professional lives.

Goal-Setting In Golf And Life

How Goal-Setting Forms A Fundamental Part Of Golf

Goal-setting is an integral aspect of playing golf and achieving success in the sport. Here are some key points to consider:

• Golfers set goals for each round and each hole to improve their performance. Achieving these goals gives them a sense of accomplishment and motivates them to challenge themselves further.
• Setting realistic and measurable goals helps a golfer to focus on their strengths and weaknesses and make necessary adjustments.
• Golfers also set long-term goals, such as improving their handicap or winning a tournament, which require planning, dedication, and consistent effort.

Applying The Art Of Goal-Setting In Life

The practice of goal-setting in golf can be applied to different areas of life to achieve success and fulfillment. Some key points to remember include:

• Setting goals in life, be it personal or professional, is crucial to accomplishing objectives and aspirations.
• Goals should be specific, measurable, achievable, relevant, and time-bound (smart). They help us focus on what we want to achieve, develop strategies to succeed, and measure progress.
• Successful people use goal-setting to determine their priorities, make better decisions, stay organized, and overcome obstacles.

The Importance Of Focusing On Goals Rather Than Wins

Unlike many other sports, golf is not just about winning. Instead, it is about setting and achieving goals, improving one’s skills, and challenging oneself to do better. Here are some key reasons why golfers should focus on goals rather than wins:

• Winning is not always in our control, but achieving our goals is. Golfers who focus on goals can measure progress, track their performance, and celebrate their achievements, regardless of whether they win or not.
• Setting and achieving goals in golf helps to build self-confidence, resilience, and mental toughness, which are qualities that can be applied to other areas of life.
• Golfers who focus on goals rather than wins are less likely to be demotivated by setbacks, failures, or the achievements of others. Instead, they can use these experiences as learning opportunities to improve and grow.

Mental Toughness In Golf And Life

Understanding The Mind Game In Golf

Golf is a sport that demands a combination of mental and physical skills. One of the key factors of a successful golfer is their ability to understand and control the mind game that happens within the sport. Here are some key points to keep in mind regarding the mind game in golf:

• Golf puts a strong emphasis on the mental aspect of the game, as it is a sport where one’s thoughts and emotions can greatly affect their performance.
• Negative thoughts, such as worrying about past mistakes or fearing future challenges, can have a significant impact on a golfer’s game.
• It is important to be in the present moment, clear the mind of distractions, and focus on the shot at hand.
• Overcoming fear and facing challenges head-on is a vital part of developing mental toughness.

How Golf Develops Mental Strength

Playing golf regularly can improve a golfer’s mental toughness both on and off the course. Here are some ways that golf can develop mental strength:

• Consistently managing and controlling emotions, such as frustration, disappointment, and anxiety, can help build mental resilience.
• The process of setting goals, creating a game plan, and executing shots can teach a golfer consistency, mental discipline, and focus.
• Playing in high-pressure situations, such as competitive tournaments or difficult courses, can help develop the ability to stay calm under stress.
• The sport also emphasizes the importance of resilience and perseverance in the face of challenges.

Practicing Mental Toughness In Life Situations

The mental toughness developed on the golf course can translate to various life situations. Here are some ways to apply mental toughness off the course:

• Focusing on the present moment and not allowing past mistakes or future worries to affect decision-making.
• Striving for consistency and creating a plan to achieve goals.
• Developing resilience and the ability to handle stressful situations calmly and efficiently.
• Staying committed and persevering through obstacles and challenges.

Golf is not just a sport that requires physical ability, but also mental strength and resilience. Understanding and managing the mental game in golf, developing mental toughness through the sport, and practicing those skills in everyday life can lead to personal growth and success.

Golf And Relationships

Golf is much more than an enjoyable pastime; it teaches us essential life skills, including developing relationships. In fact, golf is one of the few sports where much of the game’s success depends on mastering yourself, your relationships, and your interactions with nature.

Here are some of the critical rewards golf can offer in regards to building and maintaining positive relationships.

How Golf Builds And Sustains Positive Relationships

Just like any other sport, golf is fantastic for developing teamwork and building camaraderie between teammates or partners. But beyond this, golf is also a sport that teaches you more about yourself and how you relate to others. The following are some of the key ways golf helps you build and sustain positive relationships:

• It enables you to spend time with others: Golf doesn’t just help you work on your swings and perfect your shots, it also provides a great opportunity to spend leisure time with others. Whether you’re out on the course with friends or colleagues, or just meeting new people at the club, golf gives you a great chance to create meaningful long-lasting relationships.
• It teaches patience and endurance: Sometimes, golf can be incredibly challenging, and you will need patience, endurance, and the tenacity to keep going even when things don’t always go your way. These are critical life skills that help one not give up on their relationships in moments of difficulty.
• Golf builds respect and sportsmanship: Golf requires an immense level of discipline, integrity, and respect, for opponents, the course, and the game itself. These values are essential when it comes to building strong, healthy relationships.
• It can boost your self-confidence and self-esteem: Playing golf can lead to a sense of accomplishment and can help boost your self-confidence, something that is, of course, critical for effective social relationships.

Lessons Learned From Golf For Dealing With Relationship Challenges

Whether at home or in the workplace, building and sustaining relationships can be challenging at times. Golf teaches you valuable lessons in this regard. Here are some of the most critical lessons that golf teaches about dealing with relationship challenges:

• It teaches you to take responsibility: Golf can be an incredibly frustrating game, and it’s easy to blame outside factors when things don’t go your way. However, instead of blaming outside factors, golf teaches you how to take responsibility for your actions and decisions. This is also true when it comes to your relationships. To build and maintain healthy relationships, you should take full responsibility for your actions and communication.
• It trains you to manage conflicts: Golf provides an excellent opportunity to learn how to manage conflicts and disputes with others. By being diplomatic, open-minded, and proactive in solving conflicts, golf can help you deal with any interpersonal challenges you may face with relationships or partnerships.
• It enhances empathy and listening skills: Golf trains you to focus on the present moment, listen to others, and empathize better. The same skills translate well into building and sustaining healthy relationships, as they help you understand, support, and meet the needs of others.

Building Healthy Communication And Respect With Golf Principles

Communication is the backbone of any relationship, and golf offers vital principles that help develop healthy communication patterns. Here are some of the essential golf principles that can improve communication and build an appreciation in relationships:

• Honesty: Golf teaches you to play fairly, show honesty and transparency, and take ownership of your mistakes. These same attributes are needed in any healthy relationship to foster mutual respect.
• Active listening: Golf requires focus and attention to the details, which improves the ability to listen to the other person actively. Active listening is an essential tool for any healthy relationship.
• Patience: Golf requires patience and precision to play well, and communication in relationships also requires patience. This principle helps build mutual understanding and empathy for one another.

Golf teaches many essential life skills in addition to the mechanics of the game, including teamwork, endurance, responsibility, and sportsmanship. These skills are critical to building and sustaining healthy relationships that work toward long-term success.

Decision-Making In Golf And Life

The Art Of Decision Making In Golf

Golf is not only a game of physical skill, but it also requires a great deal of mental prowess, particularly in the realm of decision-making. Making the right choice on the course can be the difference between an excellent drive and spending hours searching for lost balls.

Successful golfers know that quick and well-informed decision-making is integral to their game’s success. Here’s how you can sure you’re always on your game:

• Analyze the situation: Consider all the factors and possible outcomes before you choose. In golf, this could be examining the course layout, the direction of the wind, your swing’s strength, and your shot’s landing location. Analyzing the situation is the first step to making informed decisions.
• Trust your instincts: After weighing the variables, it’s time to rely on your intuition. Sometimes, despite the rational analysis, your gut follows a different path. Going against yourself could lead to regrets; follow intuition when you trust it.
• Act with confidence: Once you’ve decided on a strategy, act with conviction with the belief that it was the right move. Whether it’s a driver shot or a short putt, commit to your decision and let the chips fall.

How Decision-Making In Golf Applies To Life

The ability to make informed and well-thought-out decisions is not limited to just golf. It is a crucial skill that can make a significant impact on your life. Golfer can use their learned in-game decision-making skills and apply them to different parts of their daily lives.

The parallels between decision-making in golf and life are striking.

• Timing is everything: The timing of a decision is a crucial factor in determining its success in both golf and life. Whether it is a career change, buying a home, or a significant life decision, it’s essential to analyze what’s crucial at that moment and decide accordingly. In both instances, considering the timing of an action could lead to better outcomes.
• Analyze possibilities: As in golf, analyzing all the potential paths is crucial in life. Filling in the pros and cons and considering cause and effect helps weigh options and make informed choices.
• Trust yourself: Whether it is on the course or in life, trusting yourself is imperative. It would be best if you believed in your abilities and in your intuition to make the best decisions.

Applying the Golf Principle For Effective Decision Making In Life

Decision-making is a mental procedure that, just like golf, can be honed and improved. The habits and principles that are effective in golf can help improve decision-making skills in life.

• Focus on the process: Instead of focusing solely on the result, concentrate on the process that leads to it in golf. In life, too many people concentrate solely on the outcome, making it tough to make the best choices. Concentrating on the process allows for a better understanding of the implications and potential outcomes of a decision.
• Build on previous successes and failures: Successes in golf and life provide valuable learning opportunities. Understanding past decisions’ successes and failures makes it easier to build on the former while preventing the latter.
• Learn from others: Paying attention to how other golfers make decisions in the game could help you gain valuable insights and approaches that you, too, may incorporate into your own methods. Similarly, learning from others’ successes and failures in life could provide crucial understanding and ideas for better decision-making in the future.

The art of decision-making in golf is a skill that goes beyond the game. By following these principles and applying golf’s habits, improving your decision-making skill, and decision-making in life is achievable.

Frequently Asked Questions On What Does Golf Teach You

What Skills Can You Learn From Golfing?

Golf teaches discipline, patience, focus, and problem-solving. It helps to improve decision-making skills and hand-eye coordination.

Is Golf Just A Leisure Activity?

Golf is often seen as a leisure sport, but it can also be mentally and physically challenging. It is a great way to stay active and socialize.

Can Golfing Improve Your Career Prospects?

Golfing can help you make valuable business connections and improve your communication and networking skills. It demonstrates professionalism and dedication.

Conclusion

Golf is more than a game, it’s a way of life. It teaches us meaningful life lessons that we can apply in our personal and professional spheres. The skills we learn on the golf course, such as patience, focus, persistence, can shape our character and help us overcome challenges.

Best Lesson I Ever Got From Moe Norman – Shawn Clement’s Wisdom in Golf

Golf teaches us to embrace failure and learn from our mistakes, ensuring that we get better with time. The sport also teaches us to respect traditions, honor the game, and play fair. Most importantly, golf teaches us the value of hard work, the importance of goal-setting, and achieving success through consistent effort.

Golf is not just a sport but a teacher of life’s most valuable lessons. 

Ultimately, if we apply the lessons we learn from golf in our daily lives, there is no telling how much we can achieve in life!

It’s not just forgetfulness: 8 early warning signs of dementia

Story by Beth Greenfield

Misplacing your phone, forgetting the name of that guy in that movie, and needing to ask the bank teller what the date is are all normal brain lapses as you age.

But if you’re worried about dementia—a fear that affects nearly 40% of adults 55 and over—it’s important to understand the real symptoms.

Dementia, the general term for loss of memory, language, and other thinking abilities that interfere with daily life, is most commonly in the form of Alzheimer’s disease.

But other types are Lewy body dementia (which Robin Williams had been diagnosed with before his death by suicide),   Parkinson’s dementia, vascular dementia and frontotemporal dementia—the condition affecting both Bruce Willis and Wendy Williams.

The estimate of how many people will develop dementia in their lifetimes is now higher than ever—42% for both men and women, according to a new study—with about 1 in 9 Americans 65 and older currently dealing with dementia, according to the Centers of Disease Control and Prevention, and 55 million people affected worldwide. 

Below are some early dementia signs—many unexpected—to watch out for. 

1. Vision changes

Trouble with visual images and spatial relationships, including vision changes that could lead to issues with balance or reading and difficulty judging distance or seeing color contrasts, can affect some people living with dementia, according to the Alzheimer’s Association. 

2. Nightmares

A large 2022 cohort study found that middle-aged adults who had bad dreams at least once a week were four times more likely to experience cognitive decline in the coming decade. It also found that older adults plagued by nightmares were twice as likely to be diagnosed with dementia than peers who never had bad dreams.

Such bad dreams may “identify people who are at high risk of developing dementia in the future, several years or decades before the characteristic memory and thinking problems emerge,” neuroscience researcher and study lead Abidemi Otaiku told Medscape Medical News.

“This would be the optimum time for doctors to intervene to try and slow down or prevent dementia from developing.” Acting out dreams and suddenly talking in one’s sleep could be another sign, according to older research. 

3. Diminished sense of smell

Loss of olfactory function is also an early symptom of neurodegenerative diseases including Parkinson’s and Alzheimer’s, according to recent findings published in Neurology. It found that the link between sense of smell and cognitive changes may be especially pronounced among those who develop cognitive impairment or dementia, 

4. Changes in behavior including apathy, mood swings or increased anxiety

Apathy, according to a 2023 study published in the Journal of Alzheimer’s Disease, could be a sign that someone is progressing from mild cognitive impairment (MCI) (less severe than dementia) to Alzheimer’s disease.  

Acting increasingly anxious, confused, fearful, irritable, or suspicious, meanwhile, may also be a sign of dementia, according to the Alzheimer’s Association—as can a person’s withdrawal from social activities, due to difficulty following and taking part in conversations.

5. Disruptive memory loss, including word loss

One of the most common early signs of dementia is short-term memory loss—as is forgetting important dates or events, repeating questions over and over, and an increasing need to rely on reminder notes, phone alerts, or family members for things previously handled independently, notes the Alzheimer’s Association.

In addition, language problems such as not being able to find the right word, using the wrong word as a substitute, or jumbling the order of words may be a sign, particularly of frontotemporal dementia. 

6. Trouble multitasking or completing familiar tasks

Experiencing changes in one’s ability to develop and follow a plan, work with numbers, follow a familiar recipe, or keep track of monthly bills are all signs to pay attention to—as is having difficulty concentrating or taking much longer to do things than before.

Another sign is that it’s suddenly hard to complete daily tasks, such as driving to a familiar location, organizing a grocery list, or remembering the rules of a favorite game, notes the Alzheimer’s Association. 

7. Poor judgment

A change in judgment or decision-making skills is another early sign—using poor financial judgment, for example, letting their grooming fall by the wayside.

Further, according to the findings of a recent study, being vulnerable to financial scams could be an early indicator of Alzheimer’s disease. 

Humpty Dumpty – Search Videos

8. Depression

A sudden onset of depression later in life can also be a warning sign of dementia, according to the Alzheimer’s Association, which notes that up to 40 percent of people with Alzheimer’s disease suffer from significant depression. My mother has been struggling with anxiety brought on by vascular dementia, however, my message to her is that you have to keep counting your blessings every day because it can always be worse. And until you stop feeling that way you will always be depressed.

What is buspirone?

Buspirone is an anti-anxiety medicine that affects chemicals in the brain that may be unbalanced in people with anxiety. Buspirone is used to treat symptoms of anxiety, such as fear, tension, irritability, dizziness, pounding heartbeat, and other physical symptoms.

Buspirone is not an anti-psychotic medication antidepressant – Search and should not be used in place of medication prescribed by your doctor for psychotic disorders. Depression may also be a precursor to dementia, according to a 2023 study published in JAMA Neurology, which found that dementia risk more than doubled for adults previously diagnosed with depression. 

“While depression diagnosed later in life is generally thought to be an early symptom of dementia, our results suggest that a depression diagnosis at any point in adulthood increases the risk of dementia later on,” lead author, Holly Elser, a neurology resident at Penn Medicine, said in a press release about the study.

5 Daily Habits to Prevent Dementia and Boost Brain Health | Watch

Dementia is a serious concern, but I’ve discovered five daily habits that can help prevent it and boost my brain health. First, staying physically active is crucial. I aim for at least 150 minutes of exercise each week—brisk walking or cycling really gets my blood flowing and keeps my mind sharp.

Next, I focus on a brain-healthy diet. I fill my plate with fruits, vegetables, and healthy fats, like those found in the Mediterranean diet. It’s amazing how what I eat can impact my cognitive function. Mental stimulation is another key habit. I challenge myself with puzzles, reading, and even learning new skills. Keeping my brain engaged is essential.

Social connections also play a vital role; I make it a point to connect with friends and family regularly. Meaningful conversations and shared experiences really boost my mood and mental health. Lastly, I prioritize quality sleep.

Aiming for 7–9 hours each night allows my brain to recharge and process memories. By incorporating these habits into my daily routine, I’m taking proactive steps to protect my cognitive health and enjoy life to the fullest. 

More on dementia:

• This vitamin deficiency can cause forgetfulness and mimic symptoms of dementia—but it’s reversible. 
• 5 ways to reduce your dementia risk as study estimates U.S. cases could double by 2060
• Dementia risk is soaring as Americans live longer. 4 steps can help reduce your risk
• Alzheimer’s Disease – Top U.S. Stem Cell Therapy & Treatment Center
• Simple Memory Exercises for Dementia (Taken from Therapy)
• Memory exercises for Alzheimer’s patients – Search Videos
• Hallucinations | Alzheimer’s Association

This story was originally featured on Fortune.com 

Eating healthy not only makes you feel good, but it can also protect your brain from premature aging and diseases like dementia.

7 Brain-Boosting Foods You Need in Your Diet  

Story by Ángeles Acosta

The Mediterranean diet, rich in fruits, vegetables, legumes, and fish, has become a benchmark in preventing neurodegenerative diseases. Besides its benefits for the brain, this diet helps reduce blood pressure, a key risk factor for Alzheimer’s. Incorporate these 12 foods into your daily diet, and you’ll notice the difference in your mental health.

Think of your brain as a powerful engine. To run at full throttle, it needs the right fuel. Just like a car needs high-quality gasoline, our brain needs specific nutrients to keep our minds clear and alert. While we usually focus on physical nutrition, it’s crucial to remember that our mental health also depends on what we eat. Some foods have the power to enhance our concentration, memory, and creativity. If you want to boost your focus, strengthen your memory, and keep your mind sharp, it’s essential to include foods in your diet that provide the necessary nutrients for optimal brain function.  

Leafy Greens

Leafy greens are really good for you

Leafy greens like spinach, kale, and collard greens are true superfoods for our brains. These greens are packed with essential nutrients like beta-carotene, folic acid, lutein, and vitamin K, which work together to keep our brains healthy and active. By incorporating a variety of these greens into our diet, we’re giving our brains the nutrients they need to function optimally. 

Nuts 

Nuts are known for their nutritional value, but walnuts stand out as a true brain superfood. Rich in omega-3 fatty acids, essential for optimal brain function, and loaded with antioxidants that combat cellular damage, walnuts are an invaluable ally for maintaining a sharp and healthy mind. Scientific studies support the idea that regular consumption of walnuts can improve memory, concentration, and learning ability.  Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review – PMC

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Coffee and Tea

Beyond being simple stimulants, coffee and green tea offer surprising benefits for our brain health. Caffeine, present in both beverages, acts as a powerful neurostimulant, enhancing our ability to concentrate, process information, and make decisions. Additionally, coffee is a rich source of antioxidants that protect our brains from damage caused by free radicals. On the other hand, green tea contains L-theanine, an amino acid that promotes relaxation and reduces stress, creating a perfect balance between alertness and calm. Recommended daily intake: up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.  

Tomatoes

Tomatoes are one of the best foods for brain health

Imagine a ripe tomato, freshly picked from the garden. Its fleshy, juicy pulp hides a nutritional treasure: lycopene. This natural pigment, besides giving tomatoes their intense color, acts as a protective shield for our brains, helping to prevent diseases like Alzheimer’s and Parkinson’s. A medium tomato contains about 3.2 mg of lycopene, but to get the maximum benefits, experts recommend consuming between 9 and 21 mg per day. So, don’t hesitate to include tomatoes and their derivatives in your daily diet! Your brain will thank you. 

Whole Grains

Whole grains like whole wheat, oats, and brown rice are known for their role in cardiovascular health. However, few know that these foods are also an excellent source of vitamin E, a powerful antioxidant that protects our brains from damage caused by free radicals. By including whole grains in our diet, we not only take care of our hearts but also strengthen our brain health in the long term. 

Recommended daily intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.

Broccoli

Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates.

Not only are spinach and lettuce allies of our brains. Broccoli and its cruciferous relatives (like cauliflower and broccoli rabe) also play a fundamental role in brain health. These vegetables are a rich source of glucosinolates, compounds that, when in contact with water, transform into isothiocyanates. These powerful antioxidants have the ability to protect our neurons and improve overall brain function. 

Turmeric

Believe it or not, your spice rack can be a true ally for your brain’s health. Turmeric, the spice that gives curry its golden color, contains a compound called curcumin with amazing neuroprotective properties. Scientific studies suggest curcumin could help prevent neurodegenerative diseases like Alzheimer’s and stimulate the growth of new brain cells.  So, the next time you season your food, remember that you’re nourishing not just your palate, but also your mind.  Turmeric and Low Incidences of Dementia in India – Search

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Awakening To Fifth Dimension

Amazon.com: Awakening to the Fifth Dimension: Discovering the Soul’s Path to Healing (Audible Audio Edition): Kimberly Meredith, Kimberly Meredith, Random House Audio: Books

In Awakening to the Fifth Dimension, author Kimberly Meredith 

Offers listeners something truly revolutionary – a new dimension of healing. Kimberly Meredith discovered her healing gifts after two near death experiences in 2013. She is now one of the most in-demand medical intuitive healers in the nation, traveling the country to speak at events, appearing at major consciousness and global virtual events, and offering healing to those who are so desperately in need.

Awakening to the Fifth Dimension is the first time Kimberly will be sharing her gift with a wider audience, giving listeners the tools to implement this healing in their own lives. Whether you are wrestling with chronic illness, seemingly untreatable symptoms, or other mental, emotional, or physical ailments, Kimberly’s gentle wisdom offers a way forward towards happiness and freedom. 

Filled with instruction, case studies, testimonials, and practical methods Awakening to the Fifth Dimension will empower listeners to confront their own health struggles and find true, lasting healing.

Awakening To Fifth Dimension – Search Videos

The problem with cognitive dissonance is that nobody thinks they have it. It’s like killing the ego, you can’t ever truly kill it, though keeping it in its place while observing is something we should all practice. We all think we know something until we truly know. Trying to convince someone that what they think they know is wrong doesn’t work until they know. 
How do you show someone that thinking they know doesn’t mean they know? Well, because I know that I can’t do that, I focus on my own knowledge and those that observe can be enlightened to learn alongside me to find out if I truly know or if I just think I do. Being open to being wrong is the first step (and not just thinking they’re willing to be wrong when reality shows that they are not). This might also be the hardest step.
Entering the fifth dimension is often associated with spiritual awakenings, inner peace, and a deep connection with the universe and one’s true self. The journey to the fifth dimension is often described as a shift from a third-dimensional consciousness to a fifth-dimensional one.

The concept of dimensions is a fundamental aspect of our reality. We live in a world of three spatial dimensions: length, width, and height. Time, often considered the fourth dimension, adds the element of change to our experience. But what lies beyond these dimensions? This article explores the concept of the fifth dimension in the spiritual awakening process and provides a guide on how to “enter” this realm on your spiritual life path.

Scientific Perspective on Dimensions

In physics, dimensions refer to the parameters needed to describe the position of an object within a space. We’re most familiar with the three spatial dimensions—length, width, height—and time, often called the fourth dimension. Beyond these, the concept of higher dimensions enters the realm of theoretical physics. String theory proposes the existence of up to ten or eleven dimensions, with the extra dimensions being compactified or hidden from our perception and physical body.

The fifth dimension in these theories is not a place of higher consciousness or spiritual ascension but rather an additional spatial dimension that’s mathematically consistent within the framework of the idea. It’s important to note that these mathematically elegant theories are currently unproven and remain a topic of ongoing research in the  scientific community. The concept of a person “entering” these higher dimensions is not a recognized scientific concept and is more associated with metaphysical or spiritual enlightenment.

As discussed here, the fifth dimension is not a concept recognized by mainstream  science. Instead, it is a term used by individuals on a spiritual journey to describe a state of heightened awareness, intuition and a deeper sense beyond our typical sensory experience. Entering the fifth dimension is often associated with spiritual awakenings, inner peace, and a deep connection with the universe and one’s true self.

Understanding the Shift from 3D to 5D

The journey to the fifth dimension is often described as a shift from a third-dimensional consciousness to a fifth-dimensional one. This shift represents a significant transformation in awareness, enlightenment, compassion, and consciousness.

Understanding the Third Dimension

In spiritual ascension, the third dimension is our physical realm. It is characterized by duality, linear time, and material existence. In this dimension, our understanding of reality is largely based on our physical body, and the concept of time is linear, with a clear distinction between past, present, and future in our waking life.

The Fifth Dimension: A Realm of Unconditional Love and Unity

The fifth dimension, on the other hand, is described as a realm of unconditional love, unity, inner peace, and non-linear time. It’s a state where our souls are said to be at the height of ascension. In this dimension, the concept of duality is transcended, and we begin to perceive the interconnectedness of all things.

Signs of the Shift to the Fifth Dimension

Signs of this shift can vary among individuals. Some people report experiencing changes in their perceptions, such as a heightened sense of intuition, increased synchronicities in relationships, or a deeper connection with others and the world around them. These changes are often subtle and gradual but represent a significant shift in our consciousness.

Understanding and embracing the shift from 3D to 5D

Consciousness is a crucial part of the journey to the fifth dimension. It involves transforming our perception and understanding of reality from duality and separation to unity and interconnectedness. As we navigate this shift, we align with the fifth dimension’s higher frequencies, facilitating our journey toward higher consciousness.

The 5th Dimension – Aquarius / Let the Sunshine In (The Flesh Failures) (Audio)

The Role of Consciousness in Ascension

One of the critical aspects of the ascension process is the role of consciousness. Consciousness, in this context, refers to our awareness and understanding of ourselves and the world around us. As we raise our consciousness, we begin to perceive reality from a broader perspective, allowing us to understand and align with the principles true nature of the fifth dimension.

Mindfulness: The Key to Presence

A crucial tool in raising our consciousness is mindfulness. Mindfulness is the practice of being fully present in the “Now,” paying full attention to what we are experiencing in the current moment without judgment. This means letting go of our emotions, past regrets and future anxieties and fully immersing ourselves in the present moment.

The Power of Now in the Ascension Process

To shift into the fifth dimension, one must master being fully present. This is because, in the fifth dimension, the concept of time differs from our usual understanding. Time is seen as an illusion, with the past, present, and future happening simultaneously.

Aligning with the Fifth-Dimensional Perspective

By being fully present, we align ourselves with this fifth-dimensional perspective. We begin to understand that every moment is a power point where we can choose to align with higher vibrational energies. This alignment is what allows us to ascend to the fifth dimension.

Consciousness and mindfulness play a crucial role in ascension. By raising our consciousness and practicing mindfulness, we can align with the principles of the fifth dimension and facilitate our journey toward higher consciousness. It’s a transformative but slow process that requires commitment and practice. Still, the rewards of living in alignment with the fifth dimension—such as experiencing greater peace, unity, and love—are well worth the effort.

The Fourth Dimension: A Transitional Realm

Before fully embracing the fifth dimension, we must first traverse the fourth dimension. This dimension serves as a transitional stage, a bridge that connects the physical realm we are accustomed to and the higher frequencies of the fifth dimension.

Characteristics of the Fourth Dimension

The fourth dimension is often associated with the realm of the heart. It is characterized by love, oneness, and light and is a conduit for these higher vibrational energies. In this realm, we begin to perceive the interconnectedness of all things and move away from the duality and separation that characterizes the third dimension.

Purification: A Key Process in the Fourth Dimension

Purification is a crucial aspect of our journey through the fourth dimension. This process involves letting go of lower vibrational energies like fear, anger, and resentment that tether us to the third dimension.

Embracing Higher Vibrational Energies

As we release these lower energies, we create space to embrace higher vibrational energies like love, compassion, happiness and joy. These energies resonate with the frequency of the fourth dimension and help us align with its vibrational state.

Preparing for the Shift to the Fifth Dimension

This purification process and the subsequent alignment with higher vibrational energies open our hearts and raise our soul and overall vibrational frequency. This frequency shift prepares us for our journey into the fifth dimension. It allows us to resonate with the higher frequencies of the fifth dimension, facilitating our transition into this realm of higher consciousness and unity.

Thus, the journey through the fourth dimension is vital to our ascension to the fifth dimension. It is a transformative process that prepares us physically, emotionally, and spiritually for the higher frequencies of the fifth dimension. By embracing the lessons of the fourth dimension, we equip ourselves with the tools and knowledge necessary to navigate the fifth dimension and beyond.

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Practical Steps to Ascend to the Fifth Dimension

So, how can one facilitate this ascension process? Here are some practical steps:

1. Meditation and Mindfulness: Regular meditation can help quiet the mind and raise our vibrational frequency. Mindfulness, or being fully present and engaged in the current moment, can also help us align with the fifth-dimensional perspective.
2. Setting No Goals: This might seem counterintuitive, but in the fifth dimension, the concept of setting goals is replaced by the practice of allowing them. Setting goals creates expectations for the future, which can lead to disappointment and frustration. In contrast, allowing involves trusting the process and letting the future unfold naturally.
3. Embracing Love and Unity: The fifth dimension is characterized by love and unity. Embracing these energies daily can help us align with the fifth-dimensional frequency. This can involve practicing compassion, forgiveness, and acceptance toward ourselves and others.

Childlike Wonder: The Gateway to the Fifth Dimension

With their boundless curiosity and vivid imaginations, children often exhibit a natural ability to access what spiritual and metaphysical circles refer to as the fifth dimension. Unencumbered by societal norms and expectations, children can freely explore different realms of consciousness, often blurring the lines between reality and imagination.

The Power of Imagination in Children

In a child’s world, a cardboard box can become a spaceship, a spoon can transform into a magic wand, and an ordinary backyard can morph into an enchanted forest. This ability to change the mundane into the extraordinary is a testament to their unfiltered access to the realm of imagination, a vital aspect of the fifth dimension where the usual laws of physical reality are transcended.

The Journey of Adults to the Fifth Dimension

As we grow older, societal conditioning often leads us to suppress this imaginative capacity. We learn to conform to the norms of reality as defined by our physical senses and societal consensus. However, this doesn’t mean that the bridge to the fifth dimension is forever closed for adults. On the contrary, it can be reopened by awakened people through the power of creativity and disciplined imagination.

Creativity: The Adult’s Key to the Fifth Dimension

Creative activities such as painting, writing, or even daydreaming can help adults tap into this imaginative realm. These activities encourage the mind to break free from the constraints of conventional thinking and explore the boundless landscape of consciousness.

Disciplined Imagination: A Conscious Exploration

Disciplined imagination is about something other than letting the mind wander. It’s about consciously directing the mind to explore the realms beyond physical reality. It’s about allowing the mind to envision possibilities that transcend the limitations of our physical existence.

Embracing the Inner Child

The key to accessing the fifth dimension through imagination and creativity.

Is to allow this process to unfold freely, without judgment or restriction. It’s about embracing the childlike wonder within each of us and allowing it to guide us into higher consciousness. In this sense, accessing the fifth dimension is less about ‘ascending’ to a higher realm and more about ‘remembering’ the eternal nature of our consciousness.

Signs of Successful Ascension

Several signs can indicate triumphant ascension as we journey to the fifth dimension. These signs can vary significantly among individuals, but some everyday experiences include:

1. Increased Intuition: Many people report a heightened sense of intuition as they align with the fifth dimension. This can manifest as a stronger gut feeling, increased synchronicities, or even psychic abilities.
2. Sense of Unity: A profound sense of unity and oneness with all beings is another common sign. This can manifest as a more profound empathy towards others, a sense of interconnectedness with nature, or a feeling of universal love.
3. A shift in Perception of Time: As mentioned earlier, the concept of time in the fifth dimension differs from our usual understanding. Some people report experiencing a change in their perception of time, with time seeming to speed up or slow down.
4. Increased Creativity: Our creative abilities can be enhanced by aligning with the fifth dimension. This can manifest as new ideas, insights, or inspiration in various forms of creative expression.
5. Peace and Serenity: A deep sense of peace and serenity is often reported. This is a state of being where we are content and at peace with ourselves and the world, regardless of external circumstances.

A Practical Daily Routine for Entering the Fifth Dimension

Here’s a daily sample routine that incorporates practices often associated with spiritual ascension and alignment with the fifth dimension:

Morning:

1. Meditation (20 minutes): Start your day with a meditation practice. This can help quiet your mind and raise your vibrational frequency. You can use guided meditations or focus on your breath.
2. Mindful Breakfast: Have an aware breakfast, fully present in the moment. Pay attention to the taste, texture, and smell of your food. This mindfulness practice can help align you with the “Now,” a vital aspect of the fifth dimension.
3. Setting Intentions: Instead of setting goals for the day, set intentions. This could be an intention to be present, to act with love, or to allow the day to unfold naturally.

Afternoon:

1. Nature Walk: Spend some time in nature. Feel your connection with the earth and the life around you. This can help foster a sense of unity, a characteristic of the fifth dimension.
2. Creative Activity: Engage in a creative activity that you enjoy. This could be painting, writing, playing a musical instrument, or even daydreaming. Allow your imagination to flow freely, without judgment or restriction.

Evening:

1. Gratitude Journal: Write in a gratitude journal. List things you are grateful for from your day. This practice can help open your heart and raise your vibrational frequency.
2. Mindful Dinner: Similar to breakfast, have a conscious dinner. Fully engage with the experience of eating, being present at the moment.
3. Evening Meditation (20 minutes): End your day with another meditation session. This can help you process the events of the day and further raise your vibrational frequency.

Remember, these practices are just suggestions and can be modified to fit your preferences and lifestyle. The key is incorporating exercises that help you be fully present, open your heart, and raise your vibrational frequency.

Conclusion:

Liana Werner-Gray pictured in 2019, said she believes the food she was eating was making her sick. (Dave Kotinsky/Getty Images )

Woman with cancer reveals the diet that she says saved her life. Wellness advocate believes healthy foods cured her cancer as doctors call for a ‘balanced approach’

By Christine Rousselle , Ashley J. DiMella Fox News

Published January 31, 2025 4:00am EST

‘Massive detox plan’ cured woman’s cancer, she says | Watch

Liana Werner-Gray believes that if she had not made substantial changes to her diet and lifestyle, she would not have beaten her cancer. 

Fox News Digital spoke to the author and wellness advocate about her health journey.

Liana Werner-Gray began a cancer battle 15 years ago — and she believes that if she had not made substantial changes to her diet and lifestyle, she might not be alive today.

Fox News Digital spoke to the author and wellness advocate about her health journey on Wednesday on Capitol Hill as Robert F. Kennedy Jr. was speaking during his hearing for Health and Human Services secretary. (See the video at the top of this article.)

While living in her native Australia, Werner-Gray, when she was just 21 years old in 2009, was told she had a tumor and the early stages of cancer in her lymphatic system. She was also suffering from chronic fatigue, parasites and other digestive issues.  

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The lymphatic system “is the body’s sewage system,” Werner-Gray said.

“The only reason you get cancer in your lymphatic system is because you have too many toxins in your body.”

Werner-Gray had a hunch that the food she was eating had caused her illnesses.

“I knew it was because of my diet,” she said. “Because my diet was horrendous.”

Rather than pursue traditional cancer treatments such as surgery, radiation or chemotherapy, Werner-Gray instead made radical changes to her diet.

“The only reason you get cancer in your lymphatic system is because you have too many toxins in your body.”

Working with a naturopath and a functional doctor, she embarked on what she called a “massive detox plan” and focused in particular on improving her gut health.  

Werner-Gray quickly saw positive results, she told Fox News Digital.

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“After three months, the tumor had completely dissolved,” she said. 

Her other health issues also improved considerably, she added.

Following her recovery, the author said she felt moved to create “The Earth Diet,” – Search  which began as a blog about what she ate to help fix her health problems and promote healing. 

The Earth Diet, she said, is “all about going back to nature and eating foods from nature, eating real nutrition, eating foods that God provides us with naturally.” 

Her eating plan is “all about going back to nature and eating foods from nature, eating real nutrition, eating foods that God provides us with naturally,” she said. Her book, also called “The Earth Diet,” was first published in 2014, five years after she began her health transformation. 

Werner-Gray has since published several other books on curing both physical and mental conditions with food. Over 1,600 people die from cancer each day in the U.S., according to the American Cancer Society. 

“That’s just not acceptable,” Werner-Gray said.

The Make America Healthy Again movement, or MAHA, is something that’s been “needed” in the United States, according to Werner-Gray. 

Fox News Digital talked to the Australian author and wellness advocate on Capitol Hill this week.  She believes that “cancer is preventable” and that unless things change – including nutrition – the statistics will continue to worsen.

“There are many, many cures for cancer other than conventional treatments,” she said. 

‘Combined approach’ 

Dr. Marc Siegel, – Search Videos clinical professor of medicine at NYU Langone Health and Fox News senior medical analyst, pointed out that “all cancers have spontaneous remissions.” (He was not involved in Werner-Gray’s care.)

“Having said that, diet and exercise have been shown to play a huge role in cancer treatment and recovery,” he told Fox News Digital.

“While there are many anecdotes of full remission following natural treatments alone, it’s crucial to remember that every person responds differently,” a doctor (not pictured) told Fox News Digital.  (iStock)

“Standard treatments such as surgery, chemotherapy and immunotherapy are very important and have been evolving with the help of biotechnology,” Siegel said. The doctor also predicted that artificial intelligence will play a huge role in matching patients with personalized medicine. 

“So it isn’t one way or another — it’s a combined approach, and prayer also plays an important role,” he said. 

‘Personal and complex’

Fox News medical contributor Nicole Saphier, M.D., – Search Videos associate professor at Memorial Sloan Kettering Cancer Center in New York City, noted that navigating cancer treatment is “deeply personal and complex.” 

“Every individual’s cancer journey is unique — which means what works for one person might not be effective for another,” she told Fox News Digital in an interview.  “I advocate for a balanced approach where natural treatments can complement traditional methods,” Saphier said. 

 “It isn’t one way or another — it’s a combined approach, and prayer also plays an important role.”

Treatment approaches should consider the specific type of cancer, a patient’s overall health and the person’s beliefs about medicine, according to the doctor.  “While there are many anecdotes of full remission following natural treatments alone, it’s crucial to remember that every person responds differently,” Saphier noted.

“I have seen many people suffer and die who have forgone traditional treatment for natural methods alone,” she said. “I have also seen many people suffer and die because of complications of their traditional treatments.”  It is essential that the benefits and risks of treatments are fully disclosed so that patients can make educated decisions for their health, Saphier added.

SOURCE: Woman with cancer reveals the diet that she says saved her life – 1010 WCSI

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The most anti-inflammatory foods you can eat to improve energy, mood, and sleep

Story by Rachel Reiff Ellis

You may already know that stress eating—mindlessly downing unhealthy snacks when you’re feeling overwhelmed and emotionally spent—isn’t great for long-term health. Often these feel-good foods make us anything but: Science shows that fried, fatty, sugary, ultra-processed foods increase inflammation in the body. 

Inflammation is our immune system’s response to stimulus, such as an injury or infection. In small doses, it’s actually good for you—it increases blood flow and sends the right immune system cells to the affected area, kicking your body’s defenses into action.

But low-grade inflammation that continues over time—like the kind caused by constant stress—not only raises your risk for chronic disease, it also creates more psychological distress, essentially worsening the feelings that make us stress-eat in the first place.

While many of the processed, sugar-heavy foods Americans tend to turn to for comfort fall firmly into the pro-inflammatory camp, there are other foods that can actually dial inflammation down in the body. Anti-inflammatory foods are those that are rich in plant compounds such as polyphenols as well as natural antioxidants, which help reduce oxidative damage to your tissues. Some of the foods that make the cut include fruits, vegetables, whole grains, beans, fish, poultry, nuts, seeds, and olive oil.

 Related video: Common healthy eating mistakes (FOX 32 Chicago) – Search

This raises the question: If you’re living with chronic stress, could you turn to an anti-inflammatory diet for relief? Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist and author of This Is Your Brain on Food, says the answer is yes—with a few caveats.

“In life, in medicine, in health, it’s never just one thing,” she says. “A holistic approach to stress involves a little bit of mindfulness and exercise, as well as better eating. But if you’re only able to choose one thing to focus on, pick a diet, absolutely. Food can make a difference.”

Stress management through food can work, but it’s not a quick fix. You’re playing the long game. “It’s a marathon, not a sprint,” says Naidoo. “You’re creating one of the foundational pillars of health, and that takes slow and steady lifestyle changes.” 

An anti-inflammatory diet

Simply cutting inflammatory foods from your diet will boost your energy, mood, and sleep, but Naidoo says consistent anti-inflammatory eating will change the makeup of your digestive system in about a month. “A lot of us walk around with inflammation in the gut that’s related to the food we eat, and healing of the gut takes about 28 days,” she says. 

As a rule, your goal should be fewer processed foods and more whole foods. A shift in this direction will have lasting benefits, not just for your physical health but your mental health too. 

Grow good gut bacteria

A 2020 study in the journal Gut showed that a Mediterranean diet, where fish, poultry, fruits, vegetables, whole grains, and healthy fats rule, reduces inflammation in the body by changing your gut biome, or the types of bacteria that live in your digestive system. Probiotic, fermented foods can also get your gut headed in the right direction. 

Best foods: Greek yogurt, kefir, kimchi, kombucha, sauerkraut

Reduce cortisol levels

Cortisol is a hormone produced during your body’s stress response. Your adrenal gland releases it when you’re in a stressful situation and helps manage your “fight or flight” reaction. Just like stress, you need it in small doses. Foods rich in magnesium can help your body metabolize cortisol so it doesn’t hang around for too long in your body. Magnesium can even help you get some fast-acting relief from stress by promoting relaxation. 

Best foods: Avocados, bananas, broccoli, dark chocolate, pumpkin seeds, spinach 

Regulate stress hormones

Don’t overlook herbs and spices. Some of your favorite pantry staples are high in anti-inflammatory power. “Garlic is a prebiotic that helps balance your gut by stimulating healthy bacteria growth,” says Naidoo. “And turmeric impacts the hippocampus, which is a part of the brain that helps regulate stress hormones.”

Best foods: Garlic, turmeric, ginger, cinnamon, cayenne

Fight free radicals

Phytonutrients are compounds that give plants their rich colors. Most fruits and veggies are full of them. When you fill your plate with deep reds, oranges, yellows, blues, and greens, you’re loading up on inflammation protection. There’s no end to the hues you can use to squash stress. 

Best foods: Leafy greens, blueberries, strawberries, carrots, sweet potatoes, blackberries, beets

More on nutrition and inflammation:

• Ultra-processed foods can undermine your health.
• Here’s how to identify and avoid them
• 5 anti-inflammatory snacks that boost energy and focus during your workday
• It’s not 8 glasses a day anymore. Here’s how much water you should drink each day
• The 5 best supplements for healthy aging, according to a longevity expert

Inflammation is your immune system’s response to an irritant, injury, or infection. Short-term inflammation is a normal and necessary part of your body’s defense against injury and infection. Chronic (long-term) inflammation can cause damage to your body over time and is linked with an increased risk of many serious health conditions, including certain cancers and heart disease.

Chronic Inflammation and disease – Search

Life is hard. People are harder. It’s all just really difficult at times.

This is so true – I hate being misunderstood and I struggle so much trying to gain clarity – trying to provide clarity.

As I age, I just wish I could learn not to care about it.

Along with factors like smoking status and overall physical health, your diet and lifestyle can affect inflammation levels. While certain foods have anti-inflammatory effects, others can promote inflammation and increase your risk of inflammatory conditions.

1. Sugary Foods and Drinks

Foods and drinks high in added sugar, such as soda, candy, and ice cream, can cause inflammation. 

High added sugar intake worsens inflammation by triggering gut dysbiosis and stimulating pro-inflammatory pathways in the body. Gut dysbiosis refers to a loss of beneficial microorganisms and an overgrowth of microorganisms that have the potential to harm health.

Diets high in added sugar are associated with several inflammatory diseases, including heart disease, obesity, and fatty liver.

4 Best Fruits To Stop Inflammation Anti Inflammatory Diet 4 Best Fruits To Stop Inflammation Anti Inflammatory Diet – Search

2. Fast Food

Eating too much fast food can harm overall health and cause weight gain and inflammation. 

Ingredients found in fast food, such as processed meats, refined grains, and added sugar and salt, are all known to contribute to inflammation. For example, studies show that a high-salt diet increases the production of pro-inflammatory proteins, such as tumor necrosis factor-alpha (TNF-α) and interleukin-6, (IL-6). 

High salt intake is also linked to inflammatory conditions like rheumatoid arthritis (RA) and may cause atherosclerosis (plaque buildup in the arteries). Atherosclerosis involves chronic inflammation in the blood vessels that increases the risk of heart disease.

3. Red and Processed Meat

Red and processed meats, such as grilled steak, bacon, and hot dogs, are considered inflammatory foods.

Eating red and processed meats regularly may increase levels of inflammatory proteins and other compounds linked with chronic inflammation. For example, diets higher in red and processed meat have been linked to inflammatory markers such as C-reactive protein (CRP) and macrophage inflammatory protein (MIP) in women considered overweight or obese.

Red and processed meat intake also increases blood levels of trimethylamine-N-oxide (TMAO), a compound produced by gut bacteria that’s linked with inflammation and conditions like heart disease.

4. Fried Foods

Fried foods, such as french fries, bacon, and fried chicken, are high in compounds called advanced glycation end products (AGES). AGES are created through reactions between sugars and proteins or fats.

A diet high in AGES contributes to inflammation and oxidative stress. Oxidative stress is a condition that occurs when levels of highly reactive substances called free radicals overwhelm the body’s antioxidant defenses. This imbalance leads to oxidative stress, which contributes to inflammation and cell damage.

AGES are associated with accelerated aging as well as an increased risk of many inflammation-mediated health conditions, like diabetes, heart disease, and certain cancers.

5. Packaged and Convenience Foods

Ultra-processed packaged and convenience foods, like chips, crackers, frozen dinners, and sugary baked goods, contain ingredients known to increase inflammation.

These foods are often high in added sugar, sodium, and refined grains, all of which are linked to increased inflammation, especially when consumed in excess.

One study found that every daily 100-gram increase in ultra-processed food intake was associated with a 4% increase in blood CRP concentration. Elevated CRP levels can indicate chronic inflammation and possibly inflammatory conditions like rheumatoid arthritis and Crohn’s disease.

6. Foods and Ingredients High in Omega-6 Fats

Many ultra-processed foods are made with oils high in omega-6 fats, like soybean and canola oil. Though more research is needed, these oils tend to be more pro-inflammatory in the body, while omega-3 fats, which are found in foods like fatty fish, are anti-inflammatory.

Though omega-6 fats are necessary for health, most modern-day diets are too high in omega-6 fats and too low in omega-3 fats. This imbalance may contribute to inflammation and increase the risk of inflammation-mediated health conditions like heart disease and type 2 diabetes.

However, recent research suggests that linoleic acid, a common source of omega-6, can lower LDL (bad) cholesterol and improve cardiometabolic health. More studies are needed to understand the full health effects of omega-6 fats. Talk to your healthcare provider about balancing your intake of omega-3 and omega-6 fats.

7. Foods High in Added Salt

As mentioned above, high salt intake increases the production of pro-inflammatory proteins. Eating foods high in salt, like fast food, chips, and pretzels, and adding too much salt to your food can worsen inflammation and increase your risk of inflammatory health conditions.

One study found that high salt intake may contribute to inflammatory bowel disease (IBD) development and worsen IBD severity. IBD is chronic inflammation in the gastrointestinal tract and includes Crohn’s disease and ulcerative colitis.

Salt negatively affects gut bacteria, reducing levels of protective bacteria and increasing inflammation in the digestive tract.

8. Refined Grains

Compared to whole grains, which are rich in fiber, refined grains have a higher association with increased inflammation. 

Higher whole grain intake might be associated with lower CRP levels, a marker for inflammation. Higher refined grain intake might be associated with higher CRP levels. In one study, each 50-gram per day increase in refined grain intake was associated with a 0.23 milligrams per liter higher CRP concentration.

Refined grains are much lower in fiber than whole grains. Fiber has anti-inflammatory qualities and can help support inflammation regulation in the gut. Fiber may also help prevent weight gain, protecting against obesity-related inflammation.  

9. Artificial Sweeteners

Some artificial sweeteners, like aspartame and sucralose, have been linked with inflammation. 

For example:

• Evidence suggests that consuming artificial sweeteners, like aspartame, could trigger negative changes in gut bacteria and promote a pro-inflammatory environment in the digestive tract.
• Animal studies suggest that sucralose may reduce beneficial bifidobacteria (healthy bacteria in your intestines) and increase pro-inflammatory enterobacteria, resulting in intestinal inflammation.
• Though human studies are limited, some evidence suggests that consuming artificial sweeteners like aspartame can significantly alter intestinal microbiota and lead to an imbalanced gut environment that can increase inflammation.

10. Alcohol

Alcohol has inflammatory effects on the body. Alcohol damages tissues and triggers the formation of free radicals, which leads to inflammation.  

Drinking alcohol also increases the production of pro-inflammatory proteins like TNF-α. With prolonged drinking, increased TNF-α levels can damage organs like the liver and lead to alcoholic liver disease (ALD).

While drinking in moderation is usually considered safe for most adults, drinking too much can cause an inflammatory environment in your body. 

Benefits of an Anti-Inflammatory Diet

Following an anti-inflammatory diet is one of the best ways to combat inflammation and lower your risk of inflammation-mediated diseases like certain cancers and heart disease.

An anti-inflammatory diet consists of foods known to be high in anti-inflammatory compounds, such as fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Studies show that people who follow diets high in anti-inflammatory foods, like the Mediterranean diet, are at a lower risk of inflammatory diseases like IBD. They also tend to have lower levels of inflammatory markers like TNFα and CRP.  

Foods That Reduce Inflammation

Some foods contain compounds that reduce inflammation, like antioxidant plant pigments and certain vitamins.

For example, fruits and vegetables are rich in anti-inflammatory substances like carotenoids and vitamin C. Both of these substances act as antioxidants, reducing free radical levels, modulating pro-inflammatory pathways, and suppressing the production of pro-inflammatory proteins.

The following foods are known to have powerful anti-inflammatory properties:

• Fruits: Berries, apples, grapes, melons, oranges, papaya, lemons, pomegranate, cherries, peaches, nectarines and Dried Cranberries.
• Vegetables: Kale, spinach, onions, broccoli, cauliflower, peppers, carrots, beets, asparagus, sweet potatoes
• Healthy fats: Avocados, olive oil, flaxseed oil, avocado oil 
• Herbs and spices: Turmeric, parsley, cocoa, garlic, cinnamon, ginger, basil, saffron, rosemary 
• Seafood: Trout, salmon, sardines, clams, oysters, mussels
• Seeds, nuts, and nut butters: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, walnuts
• Whole grains: Oats, quinoa, buckwheat, brown rice, sorghum, bulgar, farro, barley, millet
• Legumes: Chickpeas, kidney beans, lentils, black beans 

Certain beverages, like green tea, hibiscus tea, green smoothies, citrus juice, pomegranate juice, tart cherry juice, and ginger tea also offer anti-inflammatory benefits. 

Other Ways To Reduce Inflammation

You can reduce inflammation in your body in many ways. Here are a few ideas for lowering chronic inflammation:

• Get plenty of regular exercise, such as walking, swimming, or resistance training
• Manage your stress levels with methods like breathwork, yoga, and mindfulness
• Maintain a body weight that you and your healthcare provider have determined is optimal for you
• Reduce your exposure to toxins like pollution
• Drink less alcohol
• Avoid smoking

Although you can control some factors associated with inflammation, other contributors, like aging, are out of your control.

Some people have inflammation-related health conditions that need to be managed by a healthcare provider. 

Examples of inflammatory health conditions include rheumatoid arthritis (RA) and inflammatory bowel disease (IBD).  

If you’re concerned about inflammation or have an inflammatory disease, it’s important to talk to your healthcare provider. They can advise appropriate treatments and lifestyle changes to help you manage your symptoms and reduce inflammation.

A Quick Review

Many foods and ingredients in your daily diet, such as sugary baked goods, fast food, soda, and artificial sweeteners, may be causing inflammation. You can lower inflammation by reducing your consumption of these foods and increasing your intake of foods known for their anti-inflammatory properties, like berries, leafy greens, herbs and spices, and legumes. 

Habits like getting regular exercise, managing stress, and avoiding smoking can also help reduce inflammation. Talk to your healthcare provider if you’re concerned about inflammation or have an inflammatory health condition.

 “Ordinary riches can be stolen; real riches cannot. In your soul are infinitely precious things that cannot be taken from you.” -Oscar Wilde #WordsOfWisdom#WisDomme

https://www.gem.wiki/Water_consumption_from_coal_plants

https://www.sciencedirect.com/science/article/pii/S1364032119305994

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The Science Behind Quitting Sugar for 30 Days

I Quit Sugar for 30 Days! – Search

I’ve had a sweet tooth for as long as I can remember. Giving up sugar felt a lot like giving up oxygen some days, but I came away with a completely new understanding of cravings and my habits.

By Kimberly Holland

Updated on January 22, 2025 

Reviewed by a Dietitian  

Elizabeth Ward, M.S., RDN

Reviewed by DietitianElizabeth Ward, M.S., RDN

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

EATINGWELL’S EDITORIAL GUIDELINES

Birthdays aren’t celebrated around broccoli casserole. Christmas carrots are for the reindeer. The main event at a wedding isn’t cutting roast beef. Some of the happiest and grandest events in our lives are celebrated with sugar—the tongue-tingling ingredient that’s also in everything from bread and yogurt to ketchup and cereal.

Sugar is everywhere. Indeed, researchers at the University of California, San Francisco (UCSF), say manufacturers add sugar to 74% of the processed foods they make. And, as I discovered, they add it to foods you’d never consider “sweet” by any stretch of the sugary imagination.

Learning to live without sugar—or at least learning to live with less of it—is an admirable goal for anyone, regardless of their health history. And what happens if you stop eating sugar for 30 days? I decided to find out for myself, and the results were surprising.

Why I Did a No-Sugar Challenge

Featured Recipe: Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

As a person with a world-renowned sweet tooth (if “the world” is just my family, that is), the idea of giving up sugar seemed like the most extreme dietary decision I had made in quite some time. (Trying the keto diet ranks high in my harebrained diet ideas, too.) However, as I reviewed my debit card purchases and realized I had found “good reasons” to stop by the local cookie shop four times in two weeks, I knew I needed a sugar break.

The rules for this challenge were simple: absolutely no added sugars. Natural sugars, like those found in dairy and fruit, were OK. Artificial sweeteners were also off-limits.

Sugar is not a necessary nutrient, and we’re all eating entirely too much of it. In fact, the American Heart Association recommends men eat no more than 9 teaspoons or 150 calories a day of added sugar; women should eat less—no more than 6 teaspoons or 100 calories per day. However, most Americans eat two to three times that amount—19.5 teaspoons or 312 calories per day, per UCSF.

Eating too much sugar may contribute to heart disease, obesity, high cholesterol and high blood pressure—all conditions that can lead to chronic health problems and even premature death.

If nothing else, a 30-day sugar-free challenge is a wonderful opportunity to realize just how much sugar you’re eating, even if you’re not really one to, say, down a handful of Reese’s pieces after lunch because you “need a little something sweet.” (Guilty.)

Going into this challenge, my goal was to reset my sugar sensitivity and better understand how much I was consuming. However, as a person with more than a decade of health and nutrition writing under my belt, I wasn’t expecting to be as challenged by the food aspect of this quest as I was. As you’ll find out, sugar is in everything, absolutely everything, which makes giving it up incredibly hard.

The Biggest Successes

Weight Maintenance

Let me start with the biggest question you likely have: Did I lose weight? No, but that was not my intention. I likely did not eat fewer carbs, despite cutting sugar, because I loaded up on bananas and pineapple for snacks. (Remember, natural sugar was OK; artificial sugar was out.)

However, I didn’t gain weight either, and that was a goal. I knew that the excess calories I was taking in from sugar were adding up a bit on the scale. Not gaining weight was a victory.

Steady Energy

Once I was through the initial adjustment phase, I found that I did not experience the typical blood sugar ebbs and flows. More specifically, I didn’t find myself needing the midafternoon pick-me-up. Perhaps that’s because I couldn’t have what I wanted—the soda—or maybe it was the result of forcing my body to learn to cope without the quick sugary hits that previously provided so much energy.

Better Relationship with Sugar Consumption

When I couldn’t have the spoonful of ice cream after dinner or the cookie “because it’s Tuesday,” I quickly realized that I was haphazardly consuming sugar. I could manage to make these splurges fit within my calorie goal, but that meant I was giving up better sources of calories, like calcium-rich dairy or fiber-rich whole grains.

I also wasn’t recognizing the hidden sources of sugar that were sneaking into my diet and adding unnecessary calories either. A lot of soups, salad dressings and prepared meals list sugar, in some form or another, on the ingredient list.

I realized early on that you could easily say, “But I don’t eat a lot of sugar” and be entirely oblivious to how much you eat every day.

Sugar Shock

A glass of red wine on Day 25 tasted closer to cotton candy than pinot noir. My first real sweet after the challenge ended, a chocolate chip cookie, was cloying. I split it in half and shared it with a friend. I couldn’t finish my half.

It’s surprising how quickly your palate adjusts to eating less sugar—and then how quickly it adjusts again to eating sugar. The reset is short-lived, but it really opened my eyes to how numb I had become to sugar’s effects on my tongue.

The Biggest Challenges

Breaking the Sugar Cycle

My challenge started on a Friday. By Wednesday, I was hitting proverbial brick walls left and right, with so little energy and no resources to give myself a quick “jolt” to get through the afternoon since my caffeine source of choice is diet soda, but artificial sweeteners were out. I was also irritable, which made work difficult and daunting. Naps were my friend during this period. They provided energy, and they let me escape a bit of the sugar-free meltdown.

That period lasted about 24 hours—I liken it to the keto flu during the first few days of the keto diet—and then it was over. After that, it was smooth sailing, as long as I avoided the sugar pitfalls of office birthday parties and free cookies at the farmers market.

But that’s just the challenge—sugar is everywhere. (Have I said that yet?) Avoiding it is a bit like avoiding sunlight. No matter what you do, it will get in, so you have to be smarter than the sugar.

Super-Long Ingredient Lists

You’re going to spend a lot of time with ingredient lists if you’re looking to eliminate sugar. Sugar often hides way down the list, and under unassuming names like brown rice syrup and evaporated cane juice. Marinara sauce, bread, canned soups and condiments are some of the sneakiest offenders.

Before you begin, familiarize yourself with other names for sugar so you can more quickly spot the sugar on the lists.

Caution When Dining Out

Restaurant menus don’t come with ingredient lists, so you have to be discerning and ask lots of questions. Salads are your best bet because you can very easily control the ingredients and ask for an oil-and-vinegar dressing. Sandwiches are likely out because bread almost always has sugar.

Depending on how much effort you want to give it, you can work with your server to find something that’s entirely sugar-free as is on the menu, or you can customize a dish with only the ingredients you know you’re cleared to have.

Social Situations with Sugar

I found the best method to manage this was the truth: Tell your friends you’re doing a no-sugar challenge. That way, you don’t hurt feelings at birthday parties when you have to refuse the cakes, and they don’t ask questions when you’re drinking wine instead of your regular vodka-cranberry.

Lifelong Takeaways from My 30 Days Without Sugar

Complete sugar abstinence won’t be my goal in the future, but I am quite certain I’ll incorporate elements of a no-sugar lifestyle moving forward. For example, since the challenge ended, I have tried to eat mostly no sugar by sticking with more natural sources and balancing my added sugar intake more evenly. I don’t believe in “cheat days” per se, but I have established a bit of a sugar-free zone during the week so that my sugar splurges are limited to just one or two days on the weekend.

I firmly believe everyone could benefit from a hard break from sugar, as long as their health allows it. It’s an eye-opening way to grasp how much sugar you actually eat in a day and recognize the habits you’ve formed around sugar, from popping a mint after your cup of coffee to grabbing a handful of chocolate-covered pretzels when you swing by the office snacks. If you’re feeling up for the challenge, 30 days without added sugar can help you reset your sugar cravings. Good luck going for a month that’s a little less sweet.  

I Quit Sugar for 30 Days! | Watch

What happens if you quit sugar for one day? That would be pretty difficult, right? No M&Ms, no Diet Coke, no Feast Ables. How about a week? Even though. Well, how about a full month? That’s right, 30 FULL DAYS without sugar.

To quit sugar for 30 days, follow these steps:

1. Cut out all sources of added sugar. – Search
2. No sugar diet eliminates inflammation – Search
3. Focus on consuming nutrient-dense whole foods. – Search
4. Natural sugars found in vegetables, fruits, and dairy products are OK to eat. – Search
5. Benefits of a no sugar diet for 30 days include weight loss, improved blood sugar levels, enhanced energy levels, better dental health, and reduced risk of chronic diseases.
6. Withdrawal symptoms may last about two weeks, but over time, energy levels and mood stabilizer, and cognitive abilities improve.

How To Reduce Blood Sugar Level Immediately And Effectively – Orlando Magazine

Depriving Yourself? Yes! Experts Share Their Best Tips

By Katherine Wandersee Updated: March 27, 2024

Reviewed by Jill Weisenberger, MS, RDN and Tina Claypool, Pharm.D., CDCES,

You’ve just had your annual blood test, and your doctor gives you the news: You have prediabetes. Before you panic, know that the condition is very common. According to the Centers for Disease Control and Prevention (CDC), a whopping 96 million American adults have prediabetes. And over 80% don’t even know they have it. If you’ve been diagnosed, or know someone who has, you’re likely wondering how to reverse prediabetes.

A prediabetes diagnosis is a wake-up call, says Tina Claypool, PharmD, a certified diabetes educator and lead clinical pharmacist for the UofL Health Diabetes Management Program in Louisville, KY. “Diabetes is a progressive condition,” she explains. “This means it will continue to get worse unless you take control. With prediabetes, you are in the driver’s seat. You can make changes now that will affect the rest of your life.”

Here, we explain what a prediabetes diagnosis actually means and share the best ways to help reverse the condition. You don’t have to ban chocolate or exercise for hours on end to lower your blood sugar!

What is prediabetes?

Diabetes is a condition in which your body doesn’t make enough insulin or doesn’t respond properly to the insulin you have. Insulin is an essential hormone that processes sugar in your bloodstream. When you eat or drink something sweet, insulin is released from the pancreas into your blood to help turn that sugar into energy. If the insulin is insufficient or not working properly, it leaves behind excess sugar in your bloodstream.

Having excess sugar in the blood (hyperglycemia) is a dangerous condition. Over time, it can lead to damage in the eyes, heart, blood vessels, nerves and kidneys. With a typical American diet high in sugar and carbohydrates, the pancreas needs to produce more insulin to keep up with demand, Claypool explains. 

How To Prevent Type 2 Diabetes, Plus the Sneaky Risk Factors You Need To Know

Prediabetes means that your blood sugar levels are just short of diabetes. Blood sugar is often measured by hemoglobin A1c (HbA1c or just A1c). The American Diabetes Association (ADA) defines prediabetes as a blood sugar level (A1c) of 5.7% to 6.4%, and diabetes as 6.5% or higher. Your doctor may also measure your blood glucose when you’re fasting or a few hours after you’ve eaten. A fasting blood glucose of 100 to 125 mg/dL indicates prediabetes.

Blood samples should be re-tested

“Blood sugar measurements are just a snapshot in time,” says Claypool.

“They can change based on what you eat and the time of day the sample is taken.” Laboratory blood tests for prediabetes should ideally be taken after you fasted overnight, meaning that you consumed nothing other than water that morning. If your test results are in the prediabetes range, she recommends a follow-up test to confirm the result. “The worst thing you can do with prediabetes is to ignore it!” she adds. (Learn how reversing prediabetes can help ward off fatty liver, too.)

Is Falling Asleep After Eating a Sign of Diabetes? It Can Be — Here’s How To Tell

First steps after a prediabetes diagnosis

Working with a qualified diabetes educator or education program is a great start, suggests Claypool. You can find a qualified diabetes counselor through your doctor, local hospital or the ADA. Many of these programs are free, and some can even be done virtually.

“There are some risk factors for diabetes we can’t change, including our age and genes,” Claypool says. “That leaves us with diet, weight and activity level as things we can change to get prediabetes under control.” Adjusting your diet is a big one, but often intimidating. “Many people believe they need to stick to a diet of kale and celery to manage their prediabetes,” she says. The problem is, that’s unrealistic for most people. She urges clients to instead make changes that they can keep and improve upon over time.

Talking to a diabetes counselor is a great first step.

How to reverse prediabetes

The term “reverse” is a bit controversial when it comes to prediabetes. While the CDC uses reverse in reference to prediabetes, the ADA prefers the term “control.” Why? Even if you bring your numbers down, you’ll always need to stay on top of prediabetes. Here are some of the best ways to get your numbers into a healthy range:

1. Don’t deprive yourself

“People think I’m going to take away all the foods that they love, but I don’t live that way myself, so why would I suggest it for them?” says Jill Weisenberger, MS, RDN, a registered dietitian and author of Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses. “Deprivation only increases cravings. If I tell someone they can never have ice cream, it’s like telling someone not to think about white bears. They’re going to be constantly thinking about that thing they can’t have.”

A smarter strategy: Enjoy some of the foods you love, but as special treats as part of an overall healthy diet. “Maybe you allow yourself two squares of rich dark chocolate every day and love the heck out of it because that’s how you treat yourself,” Weisenberger suggests. “That will help you to skip the fast food burger or bag of chips and cook yourself a more wholesome meal.” (See how indulging in a big breakfast helps speed weight loss and ward off diabetes, and how spirulina can help, too.) 

2. Swap fruit juice for berries

While it may seem like there’s always a trendy new superfood making headlines, there’s actually serious scientific research on the anti-diabetes effects of berries. They’re great in a smoothie with yogurt (another anti-diabetes food), on top of oatmeal or enjoyed as a snack in place of candy. “It’s true that fruit is mainly carbohydrates, or sugar, but berries and fruits contain a lot more than the macronutrient,” Weisenberger says. “They contain fiber and phytonutrients that your body can use to help fight disease.” 

In fact, researchers at California Polytechnic State University found that raspberries (fresh, frozen or dried) contain enzymes and antioxidants that help prediabetes by improving glucose, insulin and lipid metabolism. The antioxidant benefits of blueberries have been shown to have similar effects on prediabetes, containing natural chemicals that may even help with diabetes management.

The key to maximizing the benefits: Opt for whole fruit over fruit juice. Claypool says fruit juices strain out the beneficial fiber and often add extra fructose, leaving you with a sugary drink not much better than soda. “Cutting out sugary drinks like soda, lemonade, sweet tea and fruit juice is one of the easiest steps you can take toward improving your diet,” she says. “You can eat apples — with their skin on — every day, but don’t substitute by drinking apple juice.”  

These 9 Simple (and Delicious!) Food Swaps Significantly Lower Diabetes Risk, Say MDs

3. Take a dance break

You’ve heard that a sedentary lifestyle is a major risk factor for developing diabetes. Now, research shows that holds true regardless of how healthy your diet may be. One study found that people who sit for 5 or more hours a day had a greater risk for developing diabetes than to those who sit less than 4 hours a day.

The good news: Regular exercise improves your blood sugar levels. “Every time you exercise, you improve your insulin sensitivity for at least a couple of hours,” Weisenberger says. “What if you did that every day, or several days a week?”

Instead of slogging your way through a gym workout, Claypool advises looking for something you enjoy. “Activity can literally mean walking in place in your home in front of your TV, using a standing desk or always parking at the far end of the parking lot,” she suggests. Try curling up your favorite upbeat playlist and dancing around your kitchen or toiling away in your garden while you soak up the sun. (Learn why dancing is one of the best longevity-boosting secrets of “super agers“, too.)

Not sure where to start? The CDC offers a yearlong coaching plan called the Lifestyle Change Program as part of the National Diabetes Prevention Program. Participants who lost between 5% and 7% of their body weight and added about 30 minutes of exercise a day cut their type 2 diabetes risk by up to 58%. And folks over age 60 curbed their risk by an impressive 71%. 

How to reverse prediabetes: Medication can help

A diagnosis of prediabetes can range from a milder case to one that is teetering close to diabetes. If your health condition warrants it, your healthcare provider may recommend medication to help reverse or control prediabetes.

“Metformin is the only medication currently approved for prediabetes,” Claypool says. “It slows the progression of diabetes by preventing your body from making extra sugar.” For those prescribed metformin, she recommends taking it with food to help prevent side effects like GI upset. “If you do start this drug, make sure you also focus on other lifestyle changes,” Claypool says. “This will help keep the drug working for you and may delay the need for additional drugs or higher doses.”

Here’s How I Knew I Had Pre-Diabetes: A Patient’s Story

Nearly 98 million Americans are prediabetic, yet more than 80% of those with the condition are unaware they have it. Often, prediabetes remains silent until a routine blood test reveals elevated blood sugar levels. For many, this discovery can serve as a chance to make meaningful lifestyle changes and prevent the progression to Type 2 diabetes.

“Diabetes is a metabolic and endocrine dysfunction,” explains Shirisha Avadhanula, MD, a board-certified endocrinologist at the Cleveland Clinic. Dr. Avadhanula explains that when sugar builds up in the bloodstream, “this sugar can then deposit into small blood vessels in the body, which can then lead to organ dysfunction.” This makes early intervention and prevention essential to long-term health.

Ahead, we share what you need to know about prediabetes, including how to manage and potentially reverse it. We also hear from Angela Larson, 45, from Tampa, FL, who shares her personal journey of receiving a prediabetes diagnosis and taking steps toward better health.

What is prediabetes?

Prediabetes is a condition where blood sugar levels are elevated beyond the normal range but not high enough to be diagnosed as Type 2 diabetes. It often develops due to a combination of factors, including genetics, lifestyle habits and diet. These influences can lead to insulin resistance, a state in which the body becomes less effective at processing glucose. Over time, this can cause blood sugar levels to rise.

If left untreated, prediabetes can progress to Type 2 diabetes and increase the risk of serious complications, including heart disease, stroke, kidney issues and nerve damage.

The good news? Early detection and proactive lifestyle changes, such as improving your diet, increasing physical activity and maintaining a healthy weight, can often stop prediabetes in its tracks or even reverse it.

How is prediabetes diagnosed?

Prediabetes can be diagnosed through one or more blood tests:

• A1C test: This measures your average blood sugar levels over the past two to three months. An A1C result between 5.7% and 6.4% indicates prediabetes.
• Fasting blood sugar test: This test checks your blood sugar levels after an overnight fast. A result between 100 and 125 milligrams per deciliter (mg/dL) signals prediabetes.
• Glucose tolerance test: This test measures your blood sugar levels before and after drinking a glucose solution. Prediabetes is indicated by a result between 140 and 199 mg/dL two hours after drinking the solution.

The American Diabetes Association (ADA) recommends regular diabetes screenings starting at age 35, or earlier if you’re overweight, obese or have risk factors like a family history of diabetes.

Symptoms of prediabetes

One of the challenges with prediabetes is that it often has no noticeable symptoms. As Dr. Avadhanula notes, “The most common symptom is no symptom at all.”

This was the case for Angela who discovered her condition during a routine checkup: “I didn’t feel any different,” Angela recalls. “But my mom was diagnosed with diabetes around my age, so I made it a point to stay on top of my checkups. My sugar levels had always been on the higher end, so when my doctor told me I had prediabetes after my bloodwork, I can’t say I was completely shocked. Still, it was frustrating. I knew I had to take it seriously if I wanted to avoid diabetes.”

While most people with prediabetes don’t experience symptoms, certain signs can indicate you’re borderline diabetic. These include:

• Increased thirst and frequent urination: Excess glucose in the blood is flushed out through urination, which can lead to dehydration and constant thirst.
• Fatigue: When your body struggles to process glucose for energy, it can leave you feeling drained.
• Blurred vision: High blood sugar levels can cause fluid shifts in the eyes, making your vision blurry.
• Unexpected weight changes: Insulin resistance may cause sudden, unexplained weight loss or gain.

If you experience any of these symptoms, it’s important to consult your doctor. Even if you don’t have noticeable symptoms, regular screenings can catch prediabetes early and give you a chance to take action.

What food should you eat if you have prediabetes?

If you’ve been diagnosed with prediabetes, your diet is one area where small changes can make a big difference. A balanced, nutrient-rich diet is key, and certain foods can help stabilize blood sugar levels, reduce insulin resistance and keep you feeling satisfied. Here’s what to focus on:

• Whole grains: Opt for whole-grain bread, brown rice, and quinoa over refined grains. These options have more fiber, which can help prevent blood sugar spikes.
• Lean proteins: Chicken, fish, eggs and tofu are excellent choices that don’t raise blood sugar levels.
• Healthy fats: Avocado, nuts, seeds and olive oil can help you feel full and provide essential nutrients.
• Non-starchy vegetables: Load up on leafy greens, peppers, broccoli and other non-starchy vegetables, as they’re low in carbs and packed with fiber and nutrients.

“You want to aim for caloric restriction, but there are many different pathways to get there,” advises Dr. Avadhanula. “The most important thing is that you’re able to adhere to whatever healthy eating style you pick.” Recommended approaches include the Mediterranean diet and the DASH diet, both of which emphasize whole, nutrient-dense foods.

Dr. Avadhanula also stresses that monitoring the quality of the foods you eat is just as important as managing calorie intake. If possible, consulting with a registered dietitian can provide valuable guidance that fits your specific needs.

Angela shares her experience: “I’ve found it’s about eating foods that keep you full and feeling good, not just ones that taste good at the moment. I swapped sugary cereals for oatmeal topped with fruit and replaced chips with a handful of nuts. Another favorite snack is carrots and hummus.” She adds, “Keeping things simple has made a huge difference.”

Dining out with prediabetes

When dining out, choose grilled or baked options, ask for dressings on the side and swap out refined carbs like white bread for whole grains or extra veggies. Fast food joints often offer salads, grilled chicken and other lower-carb options if you ask. Also avoid sugary drinks like sodas.

“I still love going out with friends, and I didn’t want that to change,” Angela says. “Now, I’ll look at the menu ahead of time and plan what to eat if I can.”

What to avoid eating if you have prediabetes

Certain foods can make it harder to manage blood sugar levels. Here’s what to avoid or limit:

• Sugary foods and drinks: Sodas, desserts and sugary snacks can cause blood sugar spikes. Try replacing them with fruit or sugar-free options, but be mindful of artificial sweeteners.
• Refined grains: White bread, what pasta and white rice have a high glycemic index, meaning they can spike blood sugar quickly. One helpful strategy is to start your meal with a large salad before eating pasta. The fiber in the salad helps slow the absorption of carbohydrates, preventing sharp blood sugar spikes and promoting more stable levels.
• Alcohol: Alcoholic beverages can impact blood sugar levels unpredictably, especially those with added sugars like cocktails. Limit alcohol and stick to lower-carb options if you do drink.

Can I eat bananas?

Yes, bananas can be eaten in moderation. They are high in potassium and fiber, which can help manage blood sugar levels. Opt for smaller, ripe bananas and pair them with protein or healthy fat, like a handful of nuts, to slow sugar absorption.

How to reverse prediabetes

While prediabetes is a precursor to diabetes, lifestyle changes can often reverse it.

Still, it’s essential to work with a healthcare provider to monitor blood sugar levels regularly, usually every three to six months. They can tell you if your steps to prevent prediabetes are working or if medication is needed.

Here’s what to know.

Weight management

Even small amounts of weight loss can make a big difference in blood sugar levels. “The best way to reverse the prediabetes process and for you not to develop Type 2 diabetes is weight loss,” explains Dr. Avadhanula. “As we gain more weight, our cells become more and more resistant to the effects of insulin. And unfortunately, insulin resistance is the first key step in developing Type 2 diabetes.”

Consistent research supports this, showing that losing just 5% to 7% of your body weight, combined with at least 150 minutes of exercise per week, can reduce your risk of Type 2 diabetes by as much as 58%.

Regular exercise

Physical activity increases insulin sensitivity and helps your muscles use glucose. In addition to 150 minutes of exercise per week, incorporate at least two to three strength training sessions.

How Exercise Helps Reverse Prediabetes

In prediabetes, blood sugar is high but not high enough to be classified as type 2 diabetes. This means it’s the ideal time to retrain your body to effectively use excess glucose. “Exercise allows the body to consume sugar in the body,” explains Dr. Akhil Shenoy, M.D., medical advisor at Aeroflow Diabetes, “Once  the glucose arrives at the muscle, the  muscle cells use a metabolic process called Glycolysis to break it down into a readily available form of energy. 

Exercise is a Powerful Prescription 

A 2024 review in Frontiers in Endocrinology found that moderate-intensity aerobic exercise, light-to-moderate resistance training and a mix of the two improve fasting blood glucose, post-meal glucose and other factors that contribute to type 3 diabetes. Any exercise you enjoy will yield benefits, says Dr Shenoy. To try a Pure Barre-style class, check out Kel’s Barre Workout on YouTube to get your blood sugar between 75 and 90 the normal range.

Lower Blood Sugar Naturally With Berberine

In a study in BMC Endocrine Disorders, people with prediabetes took 500 mg of berberine or a placebo daily for 12 weeks, By the end of that 12 weeks, the berberine group had lowered their fasting glucose by 21%, their insulin by 20% and their markers for insulin resistance by 33%, while the placebo group saw virtually no change. 

Research suggests that consuming your largest meal in the morning or early afternoon can help stabilize blood sugar levels and maintain energy throughout the day. This approach aligns with your body’s natural rhythms, as insulin sensitivity tends to be higher earlier in the day.

Researchers have known for several years that being overweight and having Type 2 diabetes can increase the risk of developing Alzheimer’s disease. But they’re now beginning to talk about another form of diabetes: Type 3 diabetes. This form of diabetes is associated with Alzheimer’s disease.

Type 3 diabetes is a controversial name sometimes used to refer to Alzheimer’s disease 1. It is associated with Alzheimer’s disease and occurs when neurons in the brain become unable to respond to insulin, which is essential for basic tasks, including memory and learning. Some researchers believe insulin deficiency is central to the cognitive decline of Alzheimer’s disease 2. Symptoms of type 3 diabetes include brain insulin resistance, memory and thinking problems, and damage to brain cells and connections 3.

Type 3 diabetes occurs when neurons in the brain become unable to respond to insulin, which is essential for basic tasks, including memory and learning. Some researchers believe insulin deficiency is central to the cognitive decline of Alzheimer’s disease. Mayo Clinic’s Florida and Rochester campuses recently participated in a multi-institution clinical study, testing whether a new insulin nasal spray can improve Alzheimer’s symptoms. The results of that study are forthcoming.

But how is this tied to the Alzheimer’s gene APOE?

A new study from Guojun Bu, Ph.D., a Mayo Clinic neuroscientist and Mary Lowell Leary Professor of Medicine, found that the culprit is the variant of the Alzheimer’s gene known as APOE4. The team found that APOE4, which is present in approximately 20 percent of the general population and more than half of Alzheimer’s cases, is responsible for interrupting how the brain processes insulin.

Mice with the APOE4 gene showed insulin impairment, particularly in old age. Also, a high-fat diet could accelerate the process in middle-aged mice with the gene. “The gene and the peripheral insulin resistance caused by the high-fat diet together induced insulin resistance in the brain,” Dr. Bu says. Their findings are published in Neuron.

Watch: Dr. Bu discusses the link between diabetes and Alzheimer’s.

Journalists: Broadcast-quality sound bites with Dr. Bu are in the downloads.

The team went on to describe how it all works in the neurons. They found that the APOE4 protein produced by the gene, can bind more aggressively to insulin receptors on the surfaces of neurons than its normal counterpart, APOE3. As if playing a game of musical chairs, the APOE4 protein outcompetes the normal protein and blocks the receptor. APOE4 goes on to do lasting damage to brain cells.

After blocking the receptor, the sticky APOE4 protein begins to clump and become toxic. Further, once the protein enters the interior of the neuron, the clumps get trapped within the cell’s machinery, impeding the receptors from returning to the neuron surface to do their work. The insulin signal processing gets increasingly more impaired, starving brain cells.

“This study has furthered our understanding of the gene that’s the strongest genetic risk factor known for Alzheimer’s disease,” says Dr. Bu, who adds that, ultimately, the finding may personalize treatment for patients. “For instance, an insulin nasal spray or a similar treatment may be significantly more helpful for patients who don’t have the APOE4 gene. Patients who have the gene may need additional medications to help prevent cognitive decline.”

Also, pain and stress levels have a significant impact on insulin sensitivity and blood sugar control. Try to get seven to nine hours of quality sleep each night and consider relaxation techniques like meditation, journaling or deep breathing can help control blood sugar and dementia. Follow This Diet To Reverse Insulin Resistance & Diabetes in 2 Weeks!

Yes, It’s Possible to Reverse Prediabetes. Here’s How.

One woman’s story of reversing prediabetes

Co-first authors of this study are:

• Na Zhao, M.D., Ph.D., Mayo Clinic
• Chia-Chen Liu, Ph.D., Mayo Clinic

In addition to Dr. Bu, other researchers on the team include:

• Alexandra Van Ingelgom
• Yuka Martens, Ph.D., Mayo Clinic
• Cynthia Linares, Mayo Clinic
• Joshua Knight, Mayo Clinic
• Patrick Sullivan, Ph.D., Duke University School of Medicine
• Meghan Painter, Ph.D.  

Trump’s border czar: ‘If you’re in the country illegally, you got a problem’

Wall Street Apes on X: “People in Arkansas are out with Mexico Flags protesting ICE mass deportations Holding signs that say “no human is illegal,” “Keep families together,” and “Don’t deport the immigrants, deport the racists” Why waive Mexico Flags if you want to live in America? Is someone paying https://t.co/7fLFX2zIBL” / X

Most Americans aren’t aware just how strict other countries are with over staying. France will go to your hotel and look for you if you don’t show up for your return flight to the US. Mexico has a zone called the Free zone.

It is 12 to 16 miles inland from the border in which you are free to live and come and go without permission from the Mexican Government.

Past that, if you are a tourist, such as the woman in the video, https://t.co/mS6Dx6P5fz” / X you’re out if you overstay.

All you need to do is get in a car, or motorcycle in my case and drive through Baja Mexico and you will find out about armed checkpoints in the middle of nowhere to check your papers. They said but in reality, it is not about checking papers. It is about robbing Mexicans who are returning home after working in the USA on a valid work visa.

Border Patrol agents can be anywhere “within a reasonable distance from any external boundary of the United States.” A reasonable distance is defined as 100 air miles from those borders. Movable checkpoints well away from the border are standard near the US/Mexico frontier.This is actually very uncommon, there are thousands of US citizens living in different parts of Mexico, they go retire there. San Felipe, BC, San Carlos, Sonora, La Paz BCS, etc. 

San Carlos, Sonora is full of americans, every story speaks english and most of the properties are foreign owners 

Source: soy de ahí y trabajo con gringos en construcción – Search
I used to own a vacation/retirement home in Baja – going back 30 years. ~Anonymous

You don’t dot every “i” and cross every “t” AND keep it all current, they’ll toss you in a heartbeat. Very friendly about it, but ZERO bullisht allowed. You’re an exceptionally stupid person not to be able to understand the legal process vs illegally overstaying a tourist visa.

You have to apply to their government to do that. You must prove that you have $100K and can take care of yourself. If you are doing dual citizenship you must learn Spanish. Wait, so they went through the legal process you say and aren’t entering illegally or overstaying on visas… and aren’t committing crimes or demanding taxpayer paid entitlements? So weird.

If they have bought property they most likely would have also gotten the proper papers to reside in Mexico long-term.

US citizens must apply and get permission from the Mexican government to live there. One of the biggest criterias to be approved is to have money. US citizens with money are allowed to live in Mexico, those without money are not. They want our $$.

Expats in Mexico don’t just stroll down there, buy a place and ignore the government. They have to have the correct paperwork to be there, have property, have a car… it’s very racist of you to think otherwise…Actually there are Millions, estimates around around 1.5million expats legally living in Mexico. This is done through a legal process where you receive a temporary and then permanent residence visa.

This person was on an FMM or visitor permission.

Do U.S. citizens need a Mexican visa?

Mexico Entry Requirements for US Citizens | Tourist Card MX Tourists and business travelers from the United States can stay up to 180 days visa-free in Mexico. Americans can also transit in Mexico for up to 30 days without a visa.

They have temporary or permanent residency. You have to show consistent income of over 4K a month to get it now.The Mexican government welcomes foreigners with money. Just like almost every other country. They constantly check and ask for passports all over Latin America. Any bus ride I ever took, a passport was required if you didn’t have a local ID. 

They would check the days left on it as well.

Does that even happen anywhere in the USA?

Here you just disappear and go wherever you please in all the states . Whenever I go outside the US and explain how things work here people just look shocked at how lax we are. In other countries I have to bring my passport just in case I get stopped. Exactly. Here you can get a job and/or apply for welfare, housing, etc.

Which is why the US has now awakened and will no longer be putting up with that.

When you arrive on a Tourist Passport/Visa you inform French Customs of your departure date. If you are not back when you’re supposed to be out of the country you are in direct violation of over staying and subject to deportation. You can’t just move and live in France. Period. The only exception is if you’re planning on joining the French Foreign Legion.

They let you stay if you try out and are accepted by the French Foreign Legion.

Actually. France is a real sieve where any criminal can find refuge. Expulsions are almost non-existent. We are suffering the destruction of our country by the incompetence of our leaders and the barbaric invasion of uncontrolled immigration.

Nick Winslow @kozelWins

Overstayed my visa in Australia. Notified them willingly and they gave me a week to leave or would be arrested and deported. Left the country and got a notice in the mail that I was banned from traveling to Australia for 4 years, A key difference is, Mexico has an immigration desk. If you aren’t legal, you can’t fly out. My visa expired, so I had to go to Villahermosa and get a ‘safe passage’ document to get out.

My coworkers were calling me “mojado”

No country in the world has open borders. There are reasons for this: Protection of the country and citizens from criminals. Preservation of national identity and culture. Economic costs associated with open borders. These are just a few. However, globalists want this. They want to dilute cultures, especially the West’s, so they can have their New World Order and control everything. Democrats, being of unsound mind, have blindly followed like lap dogs. It would never occur to me to overstay a timed visa in any country.

As of 2024, there were between 1.5 and 2 million visa overstays by people that had “simply disappeared” here in the US. Probably closer to 3 million by now. We’ve never done any enforcement of those overstays, and should. Basically no other country on this earth accepts millions of foreigners a year at the taxpayer’s expense.

Bottomline: Mexico does not allow Americans to go into their country without a proper/valid ID. They don’t tolerate abuse of visas. They enforce their border laws, but for some damn reason they think the US should allow Mexicans & other foreigners to come into our country without proper/valid ID & allow them to overstay their visas, sometimes for years, even decades. Because that works to their benefit, but not ours.

Actually, thousands of Americans are living illegally in Mexico. They live in the most expensive zones, avoid paying taxes, and most of them with jobs still paid in dollars. Why? Because Mexico is cheap for americans. Don’t try to play a victim card using “benefits” as an excuse,

American citizens need a passport to enter Mexico. To travel further than 20 kilometers into the interior, for longer than 72 hours, they will also need a Mexico Tourist Card (Forma Migratoria Multiple or FMM Card). If they stay longer than 180 days with a passport & an FMM card, they will also NEED A VISA.

Every country requires a passport to travel abroad. Filling out a form ain’t such a big trouble, and if it has a cost, It’s probably a couple dollars. It is simply not the same. Every American can visit Mexico but not every Mexican can visit the US.

Borders – Language – Culture. It’s what Defines a Country!

That’s NOT what I said. I’m saying Mexico enforces their border laws. AS THEY SHOULD. As ANY country should. I don’t expect anything less from ANY country around the world. When I travel to other countries around the world, including Mexico, I’m prepared to enter with the proper/valid ID that country requires.

But Mexico doesn’t want the US enforcing our border laws.

Their President is FIGHTING against the US deporting illegals back to Mexico even though those Mexican citizens did NOT follow OUR border laws. Even when they enter our country & are given legal visas, they’re overstaying which is breaking our border laws.

As the American woman did in Mexico.

She overstayed & broke their laws & was deported. As she should have been. Mexican illegals are now complaining about it (just as this American woman did), but they did not follow the law (and neither did she). Then Mexico sent “an army” of Mexican lawyers here to help fight deportation of illegals from the US. I’m saying it’s hypocritical of the Mexican Government.

Btw, I’m well aware of American expats living in Mexico.

It has nothing to do with this. I’ve traveled to Mexico many, many times over the years. I live in a border state. I speak the language. I have many friends in Mexico both personal & professional for many years, including people in law enforcement & a federal judge. I think I have a little more insight into this than you do.

This is about following the laws of both countries.

It’s the USA government just ignoring the laws already in place, especially because it makes a lot of money that they keep. Yes, they cost money to the system, but they also generate more than they take….

April 2, 2024, 25 Years married to this guy!!!

Through all of the ups and downs, we are still madly in love and committed to each other more than ever. Love you to the moon and back Cams!!! I remember in 2013 receiving a text from Cameron informing me of Heather’s Story.

Heather Von St. James | Cancer Quick Facts

First Posted on September 10, 2013, by Ken

Heather Von St. James (born January 5, 1969) is an American cancer survivor, cancer research advocate, and blogger. Von St. James serves as a mesothelioma research funding advocate and conference speaker for the Asbestos Disease Awareness Organization and  Mesothelioma Applied Research Foundation.^[1][2]

Von St. James  When my daughter was three months old, I was diagnosed with malignant pleural mesothelioma in 2005 at the age of 36. I was just getting into the swing of things of being a new mom when this illness struck. It started with rapid weight loss, but I was breastfeeding exclusively, which burns a lot of calories, so we chalked it up to that.

I had only gained five pounds through the whole pregnancy, but my doctor was not concerned because I was a little on the heavy side. Then the fatigue started. I was so tired all the time. I had no appetite, and could not get enough sleep, but all these symptoms could be attributed to postpartum issues.

The fatigue got steadily worse. I became anemic, then it felt like a truck parked on my chest. I had difficulty breathing.

In February 2006, Von St. James underwent extensive thoracic surgery, known as extrapleural pneumonectomy, with adjuvant intraoperative heated chemotherapy under the care of thoracic surgeon Dr. David J. Sugarbaker at the Brigham and Women’s Hospital in Boston,   Massachusetts.   

She was declared cancer-free later that year.

Von St. James’ recovery from the disease is clinically unique because malignant mesothelioma is a rare, aggressive cancer typically diagnosed in older patients that, even with treatment, has a 6 to 9 month median survival rate.^[4] Mesothelioma, commonly caused by exposure to asbestos, typically only manifests after a 10-50 year period following exposure.^[5] 

Von St. James’ was thinking back to her younger years looking for a cause and instantly thought about the years she spent with her father at his construction site. At these sites, her father would be covered in dust from dry-wall mud that contained asbestos. After finding the cause and getting the diagnosis she was told she only had 15 months to live, yet she is now cancer-free. ^[6]  

Heather Von St. James is a 19-year mesothelioma survivor who writes and reviews content for Heather Von St. James | Survivor, Author and Reviewer @Mesothelioma.com. She brings unique perspectives on mesothelioma, asbestos and survivorship to all her work. 

Heather was diagnosed with malignant pleural mesothelioma at age 36, shortly after delivering her first and only child.Getting Treatment for Mesothelioma

Living in Minnesota My doctor told me I wouldn’t live past 15 months without treatment.  He said chemotherapy and radiation may get me 5 years. He described an experimental procedure at Brigham and Women’s Hospital in Boston.

If successful, this treatment could give me 10 years to live.

My husband Cam immediately said, “Get us to Boston.”

Days later, I was on my way to meet with Dr. David Sugarbaker,

A leading expert in pleural mesothelioma. He developed a treatment plan for me that included surgery, chemotherapy and radiation. These treatments — and the man who prescribed them — saved my life. Remembering a Pioneer Dr. David Sugarbaker | Mesothelioma.com  

Given a Death Sentence of 15 months to live, but Heather and her husband Cameron fought to defy that. She sought treatment from renowned mesothelioma expert Dr. David Sugarbaker. Heather received an array of treatments, starting with extra pleural pneumonectomy. The surgery left her with only one lung. But this aggressive treatment plan made her a mesothelioma survivor. She now uses her voice to raise awareness about the dangers of asbestos and mesothelioma.

“I met more and more patients and families and saw the devastation caused by this disease. I wanted more than ever to give people hope and to inspire them. As my health returned, so did the fire.”

Heather speaks at conferences, makes guest appearances on podcasts and does television interviews. She also shares her story and honest takes on survivorship through her personal social media accounts. She even holds a certification for rare disease advocacy.

Heather uses her energy and resources to support those affected by mesothelioma and tries to prevent future cases. In addition to her content work, Heather also speaks directly with patients and loved ones who visit this site. She hopes her knowledge and experience can provide some level of reassurance to others facing a mesothelioma diagnosis.

Selected Publications

Baylor College of Medicine. Surviving Mesothelioma, One Appointment at a Time.

June 2017.Canadian Cancer Survivor Network. With Hope, The Odds Don’t Matter – Heather Von St. James.

Darisipudi S and Fanichel M. From a 15-Month Prognosis to 17 Years of Survivorship: Heather Von St. James’ Mesothelioma Story. 

Cure. November 2022.EHS Today. Heather Von St. James: Why I Fight.

May 2017. Union of Concerned Scientists. Heather von St James: The Asbestos Industry and Mesothelioma.

April 2018. Women’s Voices for the Earth. Heather Von St. James.

References

1. ^ “2012 Symposium Video Presentations”. 2012 International Mesothelioma Symposium. Mesothelioma Applied Research Foundation. {{cite web}}: Missing or empty |url= (help)
2. ^ Reinstein, Linda (10 August 2012). “Heather Von St. James, Mesothelioma Warrior, ADAO Conference Interview”. Asbestos Disease Awareness Organization. Retrieved 13 August 2012.
3. ^ Pheifer, Pat (27 August 2008). “A rare survival story in a brush with a rare and deadly cancer”. Minneapolis Star Tribune. Retrieved 13 August 2012.
4. ^ “Malignant Mesothelioma”. National Cancer Institute. Retrieved 13 August 2012.
5. ^ Berkowitz, Ben (11 May 2012). “Special Report: The long, lethal shadow of asbestos”. Reuters. Retrieved 13 August 2012.

External links

• Mesothelioma Cancer Alliance Blog
• Huffington Post Blog
• Asbestos Disease Awareness 

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