Category: Health

 

People undergoing chemotherapy will notice different levels of hair regrowth. The speed of regrowth and thickness of your new hair will depend on various factors, including the individual, the drug (or combination of drugs) used, the dosage given, type of cancer, nutritional state, and pre-existing hair loss.

This article discusses how chemotherapy impacts hair loss and regrowth. It includes information about how long it may take for your hair to grow back, how it may look and feel when it does, and how to care for your regrown hair.

Surgery and radiation therapy remove, kill, or damage cancer cells in a specific area of the body. Chemo is different because it works throughout the body. This means that chemo can kill cancer cells that have spread (metastasized) to nearby areas or to areas farther away from the original (primary) tumor. However, chemo also affects normal fast-growing cells throughout the body.

One of the most frustrating side effects of chemotherapy is hair loss. Because cancer cells and hair follicle cells are both types of fast-growing cells that divide quickly, chemotherapy will kill both types.

The extent of hair loss can vary among individuals and depends on drug type and dosage. Some people may experience mere thinning of the hair, while others may lose all of their hair.

Hair loss tends to begin after a few chemotherapy treatments. The hair may fall out gradually, or it may fall out in clumps. Some patients shave their heads—opting to wear wigs, scarves, or hats—so they do not have to experience their hair falling out gradually over a period of time. Any remaining hair might look dull or feel dry during chemotherapy.

Some patients lose more than just the hair on their heads—some lose hair all over their bodies. They lose eyebrows, eyelashes, pubic hair, and even arm and leg hair. Each person reacts differently to chemo, so it is impossible to predict who will lose hair or how much hair.

Hair Regrowth After Chemotherapy

Your hair may start to grow back while you are still undergoing chemotherapy, or you may not have hair grow back until after the treatment has ended.

While each person has a unique experience with hair loss and regrowth, looking at general timelines may help prepare you for what to expect.

After treatment ends, you may see the following regrowth pattern:

• Several weeks: Soft fuzz forms.
• One to two months: Real hair starts to grow.
• Two to three months: Hair is about 1 inch long.
• Three to six months: Hair grows about 2–3 inches long.
• Twelve months: Hair is about 4–6 inches long.

As a reference, healthy hair normally grows about 1 centimeter or half an inch per month.

When hair does grow back in, it may be a different texture or color than the hair you lost. For example, if you had straight hair, it may be curly when it comes back in.

Some people also find that their hair grows back gray at first, and then a few months later, it returns to its natural color as the pigment-producing melanocyte cells may take longer to repopulate the hair follicle.

Caring for Hair Regrowth

As your hair grows, use a gentle shampoo and conditioner. New hair growth is fragile, and your scalp may still be very sensitive. Talk to your oncologist or your dermatologist for more personalized advice on the topic.

For the first six months after therapy, you may want to hold off on undergoing chemical processes like perming and dyeing. Using a hair dryer, a curling iron, or a straightening iron may also damage the fragile new hair.

Frequently Asked Questions

• How much does hair grow in after chemo?

  Hair regrowth after chemo is different for each person. However, many people see hair start to return a month or two after treatment and have several inches back after their first year.

• What vitamins help hair growth after chemo?

  Hair loss from chemo is different from other kinds of hair thinning or loss. There are no reputable studies that show vitamins or supplements are helpful in preventing hair loss or making it grow back faster.

  However, topical minoxidil may be recommended to help hair regrow after chemotherapy.

  Source:  verywellhealth.com©

More than half of U.S. adults take supplements, with heart health among the top reasons people report using them. The trend has prompted new medical guidance to advise against using fish oil or supplements to manage cholesterol. Previous versions of the cholesterol guidelines did not address dietary supplements.

These guidelines suggest that supplements do not meaningfully lower LDL, or “bad” cholesterol. They are not an effective alternative to prescription medications like statins. And, according to the updated guidelines, in some cases, taking fish oil may even worsen heart health.

Evidence Shows OTC Fish Oil Doesn’t Lower Cholesterol

Fish oil supplements are popular among Americans, with estimates suggesting that one in five older adults takes fish oil for their heart.

However, there is “no benefit” for using supplements to treat cholesterol or lower atherosclerotic cardiovascular (ASCVD) risk, according to Donald M. Lloyd-Jones, MD, ScM, FAHA.  He is co-author of the new cholesterol guidelines.

Multiple studies have shown that cholesterol-lowering drugs like statins are more effective at reducing cardiovascular disease risk than over-the-counter fish oil supplements.

“There is plenty of evidence, and it clearly indicates that supplements are a waste of time and money.  Both for treating cholesterol and for trying to lower risk for heart attack and stroke,” Lloyd-Jones said.

Fish Oil Might Even Worsen Heart Health

In some cases, fish oil supplements can raise LDL cholesterol levels and increase the risk of atrial fibrillation (AFib), or irregular heartbeats.

John P. Higgins, MD, a professor of cardiovascular medicine at McGovern Medical School at UTHealth Houston, said he has seen fish oil having these effects in his patients.

“The most common real-world problem is not dramatic toxicity, but false reassurance and treatment delay. Patients often believe a supplement is a ‘natural’ alternative to statins or other proven therapy.  That leads to LDL-C or triglycerides undertreated for years,” Higgins told Verywell.

Delaying proven treatments can increase the risk for a heart attack or heart failure in the future.

Prescription Fish Oil Is Still Recommended for Some Patients

The new guidance only applies to over-the-counter supplements. Prescription-grade fish oil, icosapent ethyl, is still recommended as a cardiovascular treatment for certain high-risk individuals.

Icosapent ethyl is a purified, high-dose form of the omega-3 fatty acid EPA that has been shown to work alongside statins.

Unlike prescription drugs, supplements are not subject to the same rigorous safety and effectiveness testing. OTC fish oil supplements may have impurities and are not effective for cholesterol management.

“OTC fish oil supplements have low levels of the important ingredient (EPA), and it would take at least 10 pills per day to get close to any potential benefit,” Llyod-Jones said.

Supplements Should Not Replace Diet or Drugs

Rather than loading up on supplements, try adding more fish to your diet. Seafood has been linked to a lower risk of stroke, potentially due to the other nutrients in the whole food source.

However, eating more fish also won’t guarantee perfect cardiovascular health. Genetics and family history influence cholesterol levels, and sometimes a statin is still needed alongside lifestyle changes.

And if a statin is recommended, fish oil supplements are not an effective alternative.  “Fish oil supplements cannot provide the proven benefits of statins.  Statins do reduce heart attacks and strokes in people with or at risk for ASCVD. In fact, you wouldn’t get much of anything at all, except for a thinner wallet, mild stomach upset, and belching that tastes or smells like fish, as often happens,” Lloyd-Jones said.

Source:  verywellhealth.com©

To read about a new drug for lowering high LDL, click below:

Enlicitide vs Ezetimibe to Lower LDL Cholesterol – TUTORING YOU

That same frustrating feeling shows up for many people: you follow the advice, take your medication, try to eat better, and still your numbers refuse to cooperate. LDL, the bad cholesterol, in particular, can be stubbornly difficult to bring down.

Now, new research suggests a potential shift that could make treatment both simpler and more effective.

Researchers at UT Southwestern Medical Center have developed an experimental daily pill called enlicitide, which delivered striking results in a large phase 3 trial.

According to findings published in the New England Journal of Medicine, the drug lowered LDL, often referred to as “bad” cholesterol, by around 60 percent. That level of reduction is comparable to some of today’s most powerful treatments, which are typically given as injections.

The trial included nearly 3,000 participants, many of whom were already taking statins but had not reached recommended cholesterol levels.

Why it matters

LDL cholesterol plays a key role in the development of cardiovascular disease. Over time, it can build up in artery walls, increasing the risk of heart attacks and strokes.

Despite existing therapies, many patients still struggle to reach safe targets. Researchers say this highlights the need for more accessible options.

What comes next

The drug works by targeting the PCSK9 pathway, a mechanism that affects how efficiently the body clears cholesterol from the bloodstream.

While similar approaches already exist, they usually require injections. An oral alternative could make a significant difference in everyday care.

Overview of Enlicitide

Clinical trials have shown that enlicitide can reduce LDL cholesterol levels significantly, with some studies reporting reductions of up to 60% in patients with hypercholesterolemia. In head-to-head trials, enlicitide demonstrated greater reductions in LDL-C compared to ezetimibe and other non-statin therapies.

Safety Profile: Enlicitide has been found to be well-tolerated, with a safety profile similar to that of placebo in clinical trials.

Overview of Ezetimibe

Efficacy: Ezetimibe is effective in lowering LDL cholesterol, particularly when used in combination with statins. It typically achieves a reduction of about 18-25% in LDL-C levels.

Safety Profile: Ezetimibe is generally well-tolerated, with a low incidence of side effects. Common side effects may include gastrointestinal symptoms, but serious adverse effects are rare

The CORALreef AddOn study

This study concluded that patients treated with enlicitide achieved an LDL-cholesterol level of less than 70 mg/dL (and a reduction of 50% or more from baseline): 81.2% versus 2.0% with bempedoic acid, 8.0% with ezetimibe, and 22.0% with ezetimibe and bempedoic acid (P < 0.001 for enlicitide vs all others).

Patient Population: Enlicitide may be particularly beneficial for patients with familial hypercholesterolemia or those who are statin intolerant.

Further studies are now underway to determine whether these cholesterol reductions will translate into fewer heart attacks and strokes over time.

Source:  ©Welltica+

 

Safe or not

A hidden two-letter code stamped on plastic food containers reveals just how toxic it may be. Consumers are advised to check for labels marked PP (polypropylene) or PE (polyethylene), plastics deemed safe for food contact. 

These codes, found near the recycling triangle, identify which types of plastic are safe to use and which should be avoided. 

Polypropylene (PP) is widely used in takeout containers and food storage. It is heat-resistant, BPA-free, and generally microwave-safe, making it one of the safest plastics for reuse. 

Polyethylene (PE) comes in high-density (HDPE, labeled 2) and low-density (LDPE, labeled 4).  These are used in items like milk jugs, plastic bags, and squeeze bottles. Generally safe to use.

Another form, PET (polyethylene terephthalate, labeled 1), is commonly found in water bottles and condiment containers, but it is intended for single use only. 

Recycling Code

The recycling number stamped inside the triangle on the bottom of a plastic container provides another critical clue. 

Numbers 1, 2, 4, and 5 are generally considered safe for food use.  However, numbers 3, 6, and 7 should be avoided due to concerns over chemical leaching. 

Plastic labeled with a number 5 and the letters ‘PP’ is considered one of the safer types of plastic because it’s heat-resistant and BPA-free. 

BPA’s problem

BPA is an industrial chemical found in many everyday products, including food and beverage containers.  Every time it is used, especially when heated, it’s leaching small amounts of BPA out of them. 

BPA exposure has been linked to many medical conditions.  Hormone disruption, increased risk of breast and prostate cancers, heart problems, and developmental issues have been documented. Even small exposure to BPA can be linked to infertility, behavioral issues in children and hormone disruption. 

Don’t ignore the code

Despite growing awareness, most Americans continue to use plastic containers daily, many without checking the tiny code printed on the bottom. 

Number 3, PVC (Polyvinyl Chloride), can release toxic chemicals such as lead and vinyl chloride when heated or starts breaking down. These chemicals are linked to serious health problems, including hormone imbalances, fertility issues, and cancer. 

Lead exposure can harm brain development, especially in children. Long-term exposure to vinyl chloride is also linked to cancer and liver damage.

Your morning takeout coffee foam cup is number 6, Polystyrene (PS), a plastic that can leach a chemical called styrene.  It’s known to affect the nervous system, potentially causing headaches, fatigue, or memory issues with long-term exposure.  It’s also linked to lung and respiratory issues when inhaled or ingested over time.

Number 7, Others, is a mixture of various plastics, and many of them contain bisphenol A (BPA), a chemical that can act like estrogen in the body.

Microwaving plastic containers

Experts also warn against microwaving food in plastic containers, even those marked microwave-safe, due to the increased risk of chemical leaching. 

Experts strongly recommend replacing older plastic containers with ones labeled BPA-free or switching entirely to glass or stainless steel for safer long-term storage. And while recycling numbers 1 through 5 are generally safer, it’s best to avoid reusing single-use plastics, such as water bottles, which were never designed to withstand repeated use.

Source: Dailymail.Com©

Photo by ©Shutterstock/anson

 

 

People always wonder what the key to living a long life is. While your diet, exercise, attitude, stress level, and sleep may play a part.  According to a new study, a majority of people who live past 105 years old have this one thing in common. Read on and find out some secrets and what you can take to extend your life.

People who live past 105 years old have genetic similarities

A May 4 study published in the journal eLife took blood samples of 81 people who were 105 years or older from all over Italy. Then they did the same with 36 healthy people from the same regions who were an average of 68 years old. With their samples collected, a whole genome sequencing was conducted. Certainly, in search of differences in the genes between the older and younger group.

What they found was that people who live beyond 105 years tend to have some genetic similarities.

These genetic similarities are linked to reduced age-related disease.

The researchers identified a handful of genetic variances that were more often seen in people who lived past 105. The most common were linked to heightened activity of the STK17A gene.  Correspondingly, is responsible for coordinating the cell’s response to DNA damage.  That in turn encourages damaged cells to undergo programmed cell death.  Also, it manages the amount of dangerous reactive oxygen species within a cell. This highly active STK17A gene helps combat the initiation and growth of various diseases, including cancer.

The researchers also found an increased presence of BLVRA among people 105 years old and older—that gene plays an important role in the health of cells.

The final common genetic trait was in the COA1 gene, which plays an essential role in your cells’ functionality, specifically how the nucleus and mitochondria communicate. 

People who live past 105 had accumulated fewer harmful genetic mutations.

The researchers found that people older than 105 had fewer mutations in the genes they tested. Mutations tend to negatively affect how your genes function in terms of stress and DNA repair. The subjects studied appeared to avoid the age-related increase in disruptive mutations, and thus may have contributed in protecting them against diseases such as heart disease.

Social and environmental factors can also play a part in whether you live to 100.

Genetics may be one element of your longevity, but your social life and environment can play a role, too. April 2020 found that living in highly walkable, mixed-age communities can help you reach that 100-year mark. Aging has been attributed to be only 20–35 percent heritable. Social and environmental factors, such as high educational attainment and socioeconomic status, also significantly contribute to longevity.

Further, people with a high probability of living to 100 tended to live in geographic clusters in urban areas and smaller towns.   Chiefly, with a higher percentage of those between the ages of 15 and 64. In a statement, study author Rajan Bhardwaj said, “These findings indicate that mixed-age communities are very beneficial for everyone involved. They also support the big push in growing urban centers toward making streets more walkable.  Thus, making exercise more accessible to older adults and making it easier for them to access medical care and grocery stores.” Urban areas also tend to help older adults feel less isolated and offer more community support.

Article by Allie Hogan

Photo credit: BestLife

Related:  9 Lifestyle Habits of People Who Live Past 100 – TUTORING YOU

• A new study found waves of brain aging occur at ages 57, 70, and 78.
• Some healthy habits can combat mental decline by improving memory and cognition.

© Maskot/Getty Images

Brain aging accelerates at three specific points in your life, according to a recent study.

The researchers looked at brain images of over 10,000 healthy adults, then tracked blood protein changes in half of them to look for “brain age gap” (BAG), a sign of cognitive aging.

Their findings, published in Nature, suggest that most people experienced peaks in brain aging at three ages: 57, 70, and 78.

At 57, there were protein changes related to wound healing and metabolism; at 70, with brain-cell function that could increase the risk of dementia; and at 78, with immunity and inflammation.

There are steps you can take to reduce your risks of mental decline.

Here are some science-backed habits that scientists believe have strong cognitive benefits, from improving memory to clearing out toxins from the brain.

Science-Backed Good Habits

Eat lots of protein and leafy greens

Eating enough protein, such as fatty fish or sardines, can boost memory and protect against cognitive decline. Nuts, beans, whole grains, and yogurt are also great sources of protein.

Leafy greens, such as spinach and kale, contain important nutrients like iron and magnesium that are vital for optimal brain health.

Other great foods to incorporate for cognitive health include berries, herbs, and tea.

Move often

The hippocampus and prefrontal cortex both deteriorate as we age, but regular movement can boost neuron growth and improve memory.

It doesn’t mean you have to hit the gym every day, either: Even short bursts of exercise have loads of health benefits — just one minute of squats can improve concentration and decision-making.

The Blue Zones project reports that people who rely on walking as their main form of movement throughout the day live longer.

See your friends

Chronic loneliness affects your physical health in multiple ways, including your heart function and immune system. It can also impact your memory, even contributing to cognitive decline and dementia.

Joining groups is a great way to make new friends even in your 70s. It’s also good to seek out deeper relationships to avoid feeling lonely in a crowd.

Get enough deep sleep

Quality sleep is crucial for brain health. Deep sleep, in which your brain wave frequencies slow down, is responsible for clearing toxins from your brain. It accounts for less than a quarter of your sleep cycle, so you should be getting between 55 to 97 minutes of deep sleep every night.

You can get more deep sleep by exercising enough during the day and reducing caffeine before bed, so that you can properly enter deep sleep.

Challenge yourself

Jason Shepherd, an associate professor of neurobiology at the University of Utah, previously told Business Insider that trying new things keeps the brain healthy. It can include traveling or taking up new hobbies.

“I think a lot of us get into routines and habits where we’re doing the same old thing each day,” he said. “But learning new things helps with brain plasticity.”

Source: businessinsider.com©

Related:  11 Simple Ways to Prevent the Post-Holiday Blues – TUTORING YOU

 

Discover how pests, chemicals, and other elements in your home could trigger unpleasant symptoms—and what you can do about them.

Your home is the one place where you can feel calm and comfortable, but if you are sneezing and coughing every time you walk through your front door, it can quickly become more frustrating than ever. If this is the case, you might be dealing with house allergies. 

House allergies

Millions of people suffer from symptoms caused by indoor allergens, according to the American Academy of Allergy Asthma & Immunology. This may include rhinitis symptoms like sneezing, runny nose, congestion, itchy throat, and watery eyes; asthma symptoms like coughing and wheezing; or hives and rashes. 

A number of household irritants could cause allergy symptoms, so it’s important to figure out exactly what is triggering these reactions. Besides removing the specific allergen from your house, using a reputable air purifier can help minimize the effects of some of the most common household allergens.

Mold

Mold growing in your house can produce airborne spores that trigger an allergic reaction.  Symptoms include a runny nose, nasal congestion, wheezing, itchy eyes or throat, coughing and sneezing, headaches, and a skin rash. Indoor mold typically grows in damp areas such as basements, bathrooms, kitchens, and anywhere water is found. 

Check for visual signs of mold and the musty or earthy odor typically accompanying mold. Be sure to test for mold if you aren’t sure of the indoor source. If you spot mold, wear a mask and try to get rid of it immediately with water, detergent, and 5 percent bleach. It is also a good idea to hire a professional to have it removed safely. 

Prevention

Here are some ways to prevent mold from growing in your home:

• Repair and seal leaking pipes and dripping faucets.
• Use a dehumidifier in the basement and other damp areas. 
• Purchase a humidity monitor to keep an eye on humidity levels.
• Ensure adequate ventilation in all rooms.
• Use exhaust fans and air out your home by opening doors and windows.
• Install a certified filter in the central heating and air conditioning unit in your home.

Plants

Houseplants purify the air and are incredibly uplifting and beneficial to our well-being, but some produce pollen and spores that can cause allergic reactions. Therefore, it’s best for those who are susceptible to limit exposure to plants and flowers inside the home to avoid a runny nose, itchy eyes, and even asthma. Some people even get a rash from handling certain plants.

If you aren’t sure whether houseplants are causing your symptoms, try removing them for a few weeks and see if that helps. Avoid ferns, figs, orchids, palms, and chrysanthemums, as they are the worst plants for people with allergies. Also, stay away from plants with fuzzy leaves (like African violets) since they easily trap allergens in their foliage. 

Instead, choose plants with smooth leaves that you can wipe down or mist regularly to keep dust and pollen at a minimum. Peace lily, Chinese evergreen, Dracaena, and Mother-in-law’s tongue are known to be hypoallergenic and shouldn’t trigger allergic reactions. 

Dust

Microscopic arthropods might be lurking in your house, causing house allergies. These dust mites feed off of tiny flakes of shed human skin and thrive in warm, humid environments. They are often found in carpeting, bedding, draperies, and upholstered furniture. 

About 8 out of 10 people in the United States are exposed to dust mites at any given time, so dust mites could be the reason for your allergies. 

Prevention

Here are some ways to prevent dust mites in your house:

• Keep surfaces in your home clean and uncluttered. 
• Vacuum weekly with a model that has a certified asthma and allergy filter.
• Place allergen-proof fabric covers or airtight zippered plastic covers over mattresses and pillows.
• Wash your bedding in hot water and dry in a hot dryer weekly.
• Reduce the amount of carpeting and rugs in your home.
• Use specialized filters on your central air conditioner.
• Keep humidity low by using a dehumidifier or air conditioning. 
• Replace drapes and blinds with roll-down shades or washable curtains.

Chemicals

Another common allergen found in homes stems from all the chemicals we use, such as cleaning supplies, air fresheners, bug spray, soaps, chlorine bleach, polishes, and more. Many of these products contain harmful or irritating chemicals that can trigger headaches, respiratory symptoms, and allergy symptoms like itchy and watery eyes.  

Prevention  

Try these tips to help keep chemicals to a minimum:

• When using any cleaning or household products, keep the room well-ventilated by opening windows and doors.
• Avoid spraying any chemicals in the air inside your home. 
• Choose unscented laundry products.
• Use only unscented, nontoxic cleaners at home.
• Avoid products with ammonia, formaldehyde, volatile organic compounds (VOCs), sulfuric acid, fragrances, and flammable ingredients.
• Never use air fresheners. 

Pests

Pests roaming throughout your house—such as cockroaches, rodents, and insects—could also be triggering your allergies and asthma. As it turns out, some people are allergic to the proteins found in animal saliva, skin, fur, urine, or droppings. You will be able to tell if you have rodents by their droppings near your food supply or if you hear scurrying in the walls. 

Fruit flies and stink bugs also can trigger allergies. Fruit flies search for food and take bacteria from rotted fruits or spoiled food with them. They can cause respiratory issues and red bumps on the skin from the diseases they carry. Finally, stink bugs produce an odorous chemical that can cause symptoms like a stuffy nose, runny nose, pink eye, or dermatitis.

Prevention

Take these steps to eliminate pests in your home:

• Seal all areas where pests can enter the home, including crevices, wall cracks, and windows.
• Repair leaky faucets and pipes since cockroaches and other pests come inside for water. 
• Keep food stored in tightly sealed containers. 
• Vacuum and sweep the floor after meals.
• Keep lids on garbage containers. 
• Do not leave dirty dishes or pet bowls out.
• Wipe off kitchen surfaces and cupboards regularly.
• Remove clutter to reduce the number of hiding spots for pests.
• Use bait and traps or hire an exterminator to control the pests in your home.

Source: bobvila.com©

Photo: LaylaBird/E+ via Getty Images

 

 

As a longevity researcher, I’ve seen how toxic stress can wear out our cells prematurely and increase the risk of obesity, heart disease, dementia and depression.

Short-term stress isn’t always a bad thing. It prepares our mind and body for what we need to do in the moment. Chronic stress, however, is more extreme and consistent — and has toxic effects on your body.

To prevent my body from aging fast and reaching a chronic state, I use a technique called “stress fitness.”

Stress fitness: A dose of healthy stress

 

Stress fitness is a way of exercising the body with short bursts of stress. Studies show it can improve the health and regenerative life span of your cells, instead of slowly wearing them out. 

Compare drinking coffee all day with enjoying a single shot of espresso. The former is not so great for you and probably leaves you feeling anxious and jittery.  However, the latter comes with mood- and health-boosting benefits. 

Stress is the same way. You don’t want to be stressed the entire day, but you do want to take short, intense “shots” of it that will initiate your body’s recovery process and train it to be more resilient to future stress.

How to practice stress fitness

I like to do my stress fitness exercises in the mornings a few times a week, or at least once a week. Here are two to pick from:

1. High-intensity interval training (HIIT)

Complete one round of high-intensity interval training, which takes roughly seven minutes. You can pick as many from the following list as you like, but keep it simple to start:

• Push ups
• Plank
• Side plank
• Jumping jacks
• High knees
• Rope jumping
• Mountain climbers
• Jump lunges
• Jump squats
• Burpees

Do each exercise for 30 seconds, followed by 10 seconds of rest. Repeat until the seven minutes are up. 

Find your edge of intensity with speed where you feel some discomfort or struggle. Welcome the discomfort and difficulty as part of the experience — don’t fight against them.

If you haven’t been active in a while, start with something accessible like slow to brisk walking. 

2. Turn the dial to cold

Studies have found that taking a quick, cold shower can decrease inflammation, increase longevity and improve your metabolism. 

At the end of a warm shower, turn the dial to cold. Can you stay under the stream for 15 to 30 seconds? A minute? Push yourself to your edge in the same way you would with exercise, then relax into it. This is key. 

To build resilience, match the shock of the stress response with a relaxed mind as much as possible.

Bonus practice: Heat it up!

Cold exposure turns on positive stress, and so does heat exposure, in the right circumstances.

While more research is needed, some studies have found links between sauna bathing and lower risks of cardiovascular issues and inflammation.

Your heart rate increases during sauna use, as if you were doing moderate exercise. If you have access to a sauna at home or in your gym, try sitting in it for 30 minutes. 

But be sure to check with your doctor first if you have serious health conditions.

Written by Elissa Epel, PhD

Source:  CNBC