So many of the choices you make every day can impact your heart health.
Choosing to exercise and eat right every day is a decision that helps keep your heart in good working order while opting to lay on the couch and eat junk food doesn’t do you any favors. But, despite how straightforward this might sound, you might not realize just how much of an effect these decisions have on the health of your heart which is especially important for habits that negatively impact key risk areas like your cholesterol and blood pressure. These factors, among others, are some of the leading contributors to heart disease.
Keep a careful eye on the five major causes of heart disease to understand and reduce your risk of developing this condition and maintain your overall health.
Significant Causes of Heart Disease
In most cases, heart disease results from genetics or poor health caused by smoking, high cholesterol, high blood pressure, and uncontrolled diabetes.
Smoking
The most common danger associated with smoking is lung disease, but it can affect other parts of your body too. For example, smoking can make you two to four times more likely to develop heart disease than a non-smoker, especially if you smoke a pack or more every day.
Smoking can damage your blood vessels, restricting blood flow. It also raises your blood pressure and heart rate, forcing the heart to work harder to supply your organs with oxygenated blood.
High Blood Pressure
High blood pressure has been connected to several different complications, but heart disease is among the most prevalent.
When your blood pressure is high, your arteries become damaged over time. Plaque builds up and narrows the arteries, and the heart pumps faster and harder to maintain blood flow. The extra effort enlarges the left ventricle, weakening your heart and often resulting in congestive heart failure.
Diabetes
Diabetes can significantly increase your risk of heart disease, as high blood sugar damages your blood vessels.
When you have diabetes, your body’s ability to produce nitric oxide is reduced. Nitric oxide functions as a vasodilator, which widens your blood vessels, and without it, your blood vessels narrow, restricting blood flow.
Additionally, high blood pressure frequently occurs alongside diabetes, which increases your risk even further, which can manifest in peripheral artery disease (PAD), limiting blood flow to the legs.
High Cholesterol
Some cholesterol is necessary for your body to function regularly. Still, too much can lead to heart disease because high cholesterol increases the amount of plaque in your blood vessels. Unfortunately, too much plaque narrows the vessels and inhibits blood flow.
If too much plaque builds up, these deposits can form a blockage that causes a stroke or heart attack.
Family History
Genetics can play a role in determining your likelihood of developing heart disease. For example, you’re more likely to have issues with blood flow and heart disease if a family member has it, especially if one of your parents or siblings has a heart attack before they turn 50.
Of course, this doesn’t mean you are destined to develop heart disease no matter what. With careful management of your health, including regular checkups with your doctor and a commitment to making heart-healthy choices, you can reduce your risk.
Reducing Your Risk Level
In many cases, reducing your risk of developing heart disease means adjusting your behaviors and taking your overall wellness seriously. For example, you can keep your blood vessels in good working condition by making minor changes to your daily habits and speaking to a medical professional.
Avoiding Harmful Behaviors
Some causes of heart disease like smoking; the best thing you can do for your body is quit. Smoking can damage many different organs and tissues throughout your body, not just your heart, so you should strive to stop as soon as possible.
If you’re having trouble quitting, reduce the number of cigarettes you smoke in a day. Heavy smokers have a much higher risk of damaging their hearts, and becoming a light smoker can reduce your dependency and make quitting easier.
Treat the Root Causes
Many heart disease treatments focus on the root causes of damage to the heart and blood vessels, which means regularly making healthier choices.
For example, you can lower your cholesterol and blood pressure by adjusting your diet. Cutting out saturated and trans fats, keeping your sugar consumption under control, and decreasing your salt content in your diet are all excellent healthy behaviors.
Getting just 30 minutes of exercise each day helps treat these conditions. Include some cardio to improve your heart health.
Speak With a Doctor About Heart Disease Treatment
If you have a family history of heart attacks and strokes, talk to your doctor about monitoring your risk levels at your yearly medical appointments. In addition, keeping track of your blood pressure and cholesterol changes can help you get on top of any issues through lifestyle changes or medication treatment.
Conclusion
The causes of heart disease come in many different forms, and all of them are dangerous. If you are affected by any of these causes, you should be more vigilant about taking good care of your heart to keep yourself healthy and strong.
It is said that snacks makeup about ten percent of the American diet and, for some, even more. The International (IFIC) Food Information Council, in a 2020 survey, found that forty percent of the participants used snacks to replace meals, and twenty-five percent stated they consume two or more snacks throughout their day. Unfortunately, many of the favorite snacks consumed are high in calories, fat, sugar, and sodium, meaning the foods you choose to snack on could be sabotaging your weight loss results or journey to a healthier diet.
Chocolate Paleo Muffin from Great Low Carb Bread Company
Here are five typical snacks to swap to achieve a healthier diet and lifestyle:
Candy
It doesn’t need to be stated that overindulging in candy can be detrimental to your bloodstream and teeth. In addition, too much sugar intake can increase your blood pressure and, over time, increase your risk of developing type two diabetes. For example, fruit such as frozen grapes or strawberries makes a tasty, easy, and healthy alternative to candy. Treats like Ice Chips Candy are made with xylitol and are sugar-free, perfect for people with diabetes.
Ice Chips Sugar-free Candy
Chips
While chips may be inexpensive and a convenient option to grab, they are not the best for your health; an ounce of the typical potato chip increases your consumption of fat by ten grams and offers no other nutritional value. In addition, it’s important to note that research points to an increased risk of obesity if you consume chips. Instead, try these keto chips from Genius Gourmet. Air-popped popcorn, nuts, or roasted chickpeas are great alternatives instead of chips. These Flackers Flaxseed Crackers are low carb, plant-based, gluten-free, and keto-friendly.
Flackers Flaxseed Crackers
Fatty Dips or Cheese Dip
Ditch the fatty dips and reach for the fresh salsa and homemade hummus, these choices of full of vitamins and healthy fats that won’t make you feel sluggish or tired.
Keto Chips from Genius Gourmet
Pudding
Puddings made from dairy can quickly add calories and fat that can harm your heart health and make you gain more weight. For example, chia pudding, oatmeal, cream of wheat, or avocado blended with cocoa powder and honey are delicious and healthy alternatives to pudding. Although the nutrients found in these foods protect your overall health, they can also improve your digestion.
Cookies
They are commonly consumed as a snack in America even though they are considered a dessert in other parts of the world. Cookies are small and easy to overindulge on, impacting your weight. Blend a few water-soaked dates and almonds and form them into balls. Roll them into tasted coconut or more nuts and enjoy a healthy and slightly sweet alternative to cookies.
Overall, finding healthy snack alternatives like these Seven Sisters Scones gluten-free and vegan snacks is easy to do as long as you are willing to take the time to learn and experiment. For example, start with just one of your favorite snacks, and then when you get used to that one, find a different unhealthy snack to tackle. In other words, you don’t need to be perfect overnight. However, if you’re mindful regarding your actions and understand what you are putting into your body, you will be healthier.
It is the generic term for a group of supplemental private health insurance policies sold to those over 65 who are enrolled in Medicare, or who have other disability coverage from a private insurer.
Insurance companies coined it to help them sell the policies, but it has stuck. It comes from combining the words Medicare and supplemental insurance.
Difference between Attained Age vs Issue Age vs Community-Rated
1. Attained Age.
It is the age at which you are entitled to Medicare. If you are a man and signed up for Social Security at age 65, your attained Age is 65 years. If you are a woman getting Social Security benefits based on your husband’s work record, your attained Age is the age at which he enrolled in Social Security or later.
2. Issue age.
The issue age is the Age you are when the policy is issued. It can vary depending on the plan. But policies are usually issued between 65 and 72. You will pay higher premiums for a policy earlier than your issue age. But if you issue policies later than your issue age, you will pay lower premiums;
3. Community rated.
These plans do not base their rates on your health or pre-existing conditions you may have had in the past. They charge a standard premium rate each month of the year for all subscribers of a given plan regardless of their age or health status. All individuals within that community are charged the same amount for coverage.
What happens if I get sick? Who’s eligible for them?
It does not cover all medical expenses, so a person on Medicare will require insurance to fill in any gaps. Medigap plans can fill these gaps in coverage that may occur depending on a person’s health and financial situation.
Types of Medigap plans:
Part B – This plan covers hospital and skilled nursing facilities, hospice care, and home health care services.
Part C – This plan covers hospital and skilled nursing facilities, hospice care, and home health care services.
Plan D is similar to the Part D prescription drug plan, except Medicare does not run it. Those with this plan must pay the premiums themselves. It is similar to private prescription drug plans.
Part E . Helps pay for out-of-pocket costs not already covered by Parts A and B. It includes skilled nursing facilities, hospice care, home health care services, private duty nursing, and other non-hospital out-patient services.
What Are My Rights Concerning The Plans?
You have a right to choose your Medigap plan. You can choose a high-deductible health plan and pay the premium upfront. Or you can choose a low-deductible plan that provides you with some coverage, at least in the short term, at little or no risk.
Benefits
1. You can purchase a high-deductible health plan. Deductibles are the amount you pay before it pays for your medical services.
2. You have the right under federal law to choose which medicare drug coverage plan you want to be part of. It is called Part D drug coverage.
3. You have the right to appeal decisions that result in Medigap plan coverage denials or claim payments not being made.
4. The federal government requires health insurance providers to let you know what their enrollees are saying about them and let everyone know how health providers perform on customer service, value, satisfaction, and complaints.
5. Part D prescription drug coverage, if you choose to enroll in one, will be based on your income level and the cost of your medications. The higher the cost of your medications, the higher the premium you will pay for your Part D plan
How Much Does A Medicare Supplemental Plan Cost?
The premium will vary according to the benefits provided by the plan i.e., low-deductible vs. high-deductible, financial situation, i.e., retired or working, and the chosen plan in each state. It is necessary to use a formula based on a person’s income, Age, health status, and additional factors such as geographic location.
The price varies with the state in which you live. Your premium will be higher if your plan covers home healthcare benefits, as this option is generally more expensive than other types of benefits.
Conclusion
Many seniors now depend on supplemental Medicare health insurance policies as part of their health care budget. It is essential to have a Medigap plan if you decide to enroll, and it is also essential to have the best coverage available at reasonable costs. The medicare supplement plan F helps with the high cost of prescription drugs.
Your Microbiome Loves a Varied Diet Full Of Different Fibers
How much do you know about your microbiome? It’s the collection of bacteria and other organisms in your gut. We’re still learning exactly what they do, but the human microbiome’s importance has become increasingly apparent in recent years. It has become so important; that the gut microbiome is often called the second brain.” The more we learn, the more connections we make between the gut and the brain.
For example, did you know there is a link between depression and a lack of certain bacteria in the gut? The same goes for migraines. In other words, making sure those little critters in your gut are healthy and well-fed will go a long way toward helping your entire body stay healthy. And the best thing you can do for your microbiome is to eat a varied diet full of different fibers. So let’s talk about how to do that.
There are different types of bacteria and other microorganisms in our gut. Each family thrives on different nutrients, especially various forms of fiber and starches. The idea is to encourage a diverse biome by eating many kinds of food, particularly those rich in fiber. That means fruits, vegetables, grains, nuts, seeds, etc.
A fun way to accomplish this is by challenging yourself to eat thirty or more different plants each week. It sounds like a lot at first glance, but when you realize that each other kind of lettuce, each herb, each type of grain, and each spice counts, it’s not that hard to get to thirty and beyond. So let’s take a look at what that might look like.
You can have oatmeal, whole-grain toast, grits, granola, or a smoothie full of different fruits and veggies for breakfast. Throw in some chia seeds or flaxseed, and you’ll add variety each day.
Have a mixed salad one day, a flaxseed wrap another day, and hummus with raw veggies for lunch. And don’t forget about soup. It’s a great source of all sorts of different fibers. Throw in some buckwheat or wild rice, adding even more diversity.
Did we hit twenty yet? If not, mix up your starches with sweet potatoes, pasta, bread, and couscous or quinoa. Roast a few of your favorite veggies, and let’s not forget beans and other pulses. Try different types of beans, lentils, and dried peas.
By getting creative, you can get close to hitting your thirty different plants in a single meal by making a big pot of soup or chili full of various beans, veggies, herbs, and spices. Give it a try. And don’t forget about multiple nuts and seeds. They make great snacks and help you reach your plant diversity goal.
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Adding Probiotics To Your Diet
One of the best things you can do to improve your microbiome is to include probiotics in your diet. Ideally, you want to have some every day or at least most days of the week. But what exactly are probiotics? They are microorganisms that live in the food we consume. Yogurt is an excellent example that most of us are familiar with. As long as the yogurt hasn’t been pasteurized, it has live cultures (a.k.a bacteria and other microorganisms) that can make it into your gut and help populate it with good organisms.
Probiotics should be taken daily. Think of it as a maintenance thing, similar to taking a multivitamin. Good bacteria can grow in your gut flora with the help of probiotics like Microbiome Plus+. They are available in pill and drink form, or you can get them by eating probiotic-rich food daily.
What you want to look for are fermented foods and drinks. We already consume quite a few of them. Examples are yogurt, cheese, sauerkraut, sourdough bread, and pickles. By making sure we include them several times per week, or even daily, we can help out our gut and improve our microbiome.
The fermented foods you eat must have live cultures in them. Most commercial pickles, for example, have been pasteurized, which kills the bacteria and makes for longer shelf life. You can find varieties with live cultures (often in the refrigerated section), and you can make many of these fermented foods at home. So let’s run through a few of them.
Yogurt: Yogurt is so versatile. You can eat it plain, sweeten it with a bit of fruit or honey, turn it into a filling meal by adding grains like oats, or turn it into a portable breakfast by making a smoothie. Look for live-culture yogurts and avoid varieties with a lot of added sugar. Sugar is counterproductive because it feeds the harmful bacteria we don’t want in our gut.
Kefir: If you like yogurt, you’re going to love Kefir. It has many more probiotics and cultures you can’t get from your yogurt. With a similar flavor profile, it’s great for smoothies. You can purchase Kefir or make your own using kefir grains. The process involves leaving a cup of unpasteurized milk mixed with the grains on the counter for about twenty-four hours. It will thicken and acquire the tart, mildly cheesy taste it’s known for.
Cheese: Let’s round out this discussion by talking about cheese. Cheese is made with the help of bacteria. If you find unpasteurized cheese, you can count it towards your probiotic intake.
Sauerkraut & Other Lacto-Fermented Veggies – Sauerkraut is a great probiotic-rich food. Look for the kind in the refrigerated section that hasn’t been pasteurized or make your own. It takes a clean container, cabbage, salt, and time. You can ferment and preserve other vegetables in the same wayâsearch for “Lacto fermentation” and consider carrots and cucumbers; they are great options when starting. Kimchi is another fun option you can often find at your local grocery store.
Keep trying different probiotic-rich foods and add a commercial probiotic when you need that extra boost (for example, after a round of antibiotics).
Let’s Talk About Prebiotics
How much do you know about prebiotics? Not to be confused with probiotics, mind you. Probiotics are found in foods like yogurt with live cultures, kefir, and sauerkraut that haven’t been pasteurized. But on the other hand, prebiotics is compounds found in food that promote the growth of microorganisms, including those in your gut. In addition, these foods can help you improve your microbiome by encouraging the growth of beneficial bacteria throughout your digestive tract.
Prebiotics are mainly different types of plant fiber since this is the preferred diet of the bacteria and fungi in your gut. These organisms use fiber to grow; some waste products, like vitamin B12, are suitable for the body. However, there is much to learn about the process and symbiotic relationship between our microbiome and our body works. Still, we know enough to realize that our diet significantly impacts here.
Each type of bacteria, fungi, and yeast that make up our varied microbiome prefers a different kind of fiber or food. Some bacteria that aren’t beneficial and can harm our health and well-being thrive on sugar. Others prefer simple carbohydrates like those found in white bread. Beneficial organisms, on the other hand, prefer complex carbs and various types of fiber, like those found in whole foods like an apple or a stalk of celery. When it comes to our biome, too much of a good thing can be harmful. The various types of bacteria balance each other out and work together. We don’t want too many or too few of any particular group.
The best way to achieve this is by eating various prebiotic foods daily. Focus on plant-based whole foods. Choose multiple grains, herbs, spices, and as many different fruits and vegetables as possible. Eat some raw and some cooked where applicable, which will help you provide the preferred food to as many microorganisms as possible. Over time, you’ll create a flourishing microbiome that will serve your body well.
If you are taking a probiotic, it is essential to include plenty of prebiotics. This allows the live cultures from your yogurt, Kefir, cheese, sauerkraut, or commercial probiotic to establish and thrive in your gut. Give it a try and see if you don’t start to feel healthier and more energetic with the addition of plenty of diverse probiotics.
Avoiding Antibiotics And What To Do When You Have To Take Them
Antibiotics are one of the tremendous medical miracles of the 20th century. They save lives daily and keep us from suffering needlessly from various infections. But, like many other things, we pay the price when we take them. But, no, this isn’t about breeding superbugs, though that’s undoubtedly one of the issues. The problem I want to address today is antibiotics’ unintended damage to the microbiome.
Your microbiome contains various bacteria, with a few fungi and other microorganisms thrown in. The bacteria are the problem when it comes to taking antibiotics. While the medication does a great job fighting your infection and getting you back to feeling like yourself, it also destroys some good bacteria in your gut. That, in turn, gives other, less beneficial bacteria a chance to take over. Unfortunately, we often feel inadequate and have stomach issues while taking antibiotics.
So, what do you do? The first step is to avoid taking antibiotics unless they are necessary. Too often, we treat them as the easy button. We ask for them, and doctors prescribe them first, only later investigating what else it could be if the antibiotics don’t work. Don’t insist on a course for a case of sniffles. Chances are, a virus causes those cold symptoms. Strengthening your immune system by eating healthy, getting enough sleep, and spending time outside in the sun is another good preventative strategy.
There are times when you have to bite the bullet and take them. If that’s what you need to do to get better, by all means, go for it. You can do many things to help restore your gut biome when you’re done taking them. Start taking a probiotic as soon as possible. Speak to your doctor or health care professional about this. They will be able to guide you on when to start. This is a great time to invest in a quality probiotic supplement.
Include natural probiotics like yogurt with live cultures into your diet. Eat plenty of fresh fruits, veggies, and whole grains to provide your microbiome and the good bacteria with all the prebiotic fiber they need to grow and flourish. Cut back on sugar and processed foods until things are back on track. In short, eat well, give your body what it needs, and don’t be afraid to take a round or two of antibiotics when warranted.
How Cutting Down On Sugar Helps Your Gut
Your gut is full of bacteria and other microorganisms, and that’s a good thing. They help break down our food and provide our bodies with nutrients.
It would help if you had a healthy gut biome to fully benefit from healthy foods, mainly green leafy vegetables and their nutrients. It would be best to have plenty of good bacteria that help break down these foods and allow the nutrients to enter your body’s cells.
That’s where sugar comes into play. Sugars, mainly fructose and sucrose, can cause the wrong type of bacteria to grow and flourish, which overcrowds the good bacteria you need to break down healthy food. Cutting back on the sugar and processed foods you eat will help restore balance to your gut microbiome and give the good guys a chance to help you stay healthy.
Sugar also causes inflammation throughout the body, especially in the gut. Inflammation can prevent the proper processing of nutrients and cause digestive issues. Another big problem with an imbalance in the stomach is that having too many harmful microorganisms will make you crave more sugar and processed foods. So when you have a large colony of bacteria in your gut that craves those foods and thrives on them, it’s not surprising that you desire them more, which starts a vicious cycle that’s hard to break, but you can do it.
Start by cutting back on sugary foods and processed food in general as much as possible. Cut out sugary drinks, especially soda and anything with high-fructose corn syrup. Replace it with fresh fruits and vegetables. Take a reputable probiotic and include fermented foods like yogurt, cheese, pickles, and sauerkraut, to name a few. Restore balance to your gut; with it, you will help restore health to your body.
There are benefits outside the gut as well. Reducing the amount of sugar you eat reduces your chance of getting diabetes, heart disease, high blood pressure, and even some types of cancer. Cancer cells thrive on sugar; you don’t want to feed them if you can avoid it.
Sugar is addictive, and it’s not easy to cut back or cut as much of it out of your diet as possible. But it’s well worth it in the end. You won’t believe how much better you’ll feel once you get over those pesky sugar cravings.
Who Knew – Sleep And Exercise Are As Important For Your Microbiome As For The Rest Of Your Body
You know it’s essential to get a good night’s sleep. One sleepless night proves that to anyone who’s in doubt. Exercise is another crucial component of a healthy lifestyle. But did you know that both sleep and exercise affect your gut microbiome? Let’s look at each and talk about why you should strive to get plenty of both.
We don’t stick to a healthy diet when we are tired, and it’s no wonder that sleep significantly impacts our gut and health. It’s natural to crave sugar, junk food, and caffeinated beverages to help us get through sleep deprivation. It’s just not good for our gut health. So make sleep a priority, and the rest will fall into place.
Scientists have observed that exercise correlates with an increase in suitable bacteria that uses fiber from our diet and turns it into short-chain fatty acids with health benefits. The results range from leaner body mass and more satiety hormones that curb hunger. That’s right. Exercise can make you want to eat less and slim down, and it’s all connected to your microbiome.
The good news is that getting plenty of sleep and working out regularly helps you in other ways. It’s suitable for every part of your body and mind. Yes, getting into a good sleep and exercise routine can be challenging, but once you do, you feel better, and it gets easier. As a bonus, the two complement each other. Working out helps you sleep better at night. That, in turn, makes it easier to get that workout the next day. Give it a try!
Introduce More Fermented Foods, And Your Microbiome Will Thank You
I’m sure you’ve heard of sauerkraut as a fermented vegetable, but there’s so much more out there you can try. Have you had fermented carrot sticks? How about kimchi? It’s a perfect addition to any Asian-inspired meal and plentiful with eggs or as a sandwich topping. Another simple switch is replacing regular pickles with fermented ones. The best part is that you can make all of these yourself. Or get them at the grocery store. Check for unpasteurized versions that still include life cultures.
Fermented Milk Products
After vegetables, milk is the most commonly fermented product. From yogurt and cheese to Kefir, there are a lot of different products you can include in your diet. So let’s start with yogurt. Look for active cultures and little to no sugar. Use your yogurt in smoothies or grab it as a quick snack. Throw in a few whole grains or berries, combining prebiotics and probiotics.
Cheese is another great option, including hard and soft cheeses. In most of them, the probiotics have aged, and you will likely still benefit from them. Enjoy your cheese on sandwiches, salads, or as a snack. And guess what? That cheese plate with fruits and nuts is an excellent combination of probiotics and prebiotics.
Fermented Tea
Did you know that you can also include fermented tea in your diet? Wondering what the heck fermented tea is? It’s kombucha. That’s right; your favorite fizzy soda replacement is also good for your gut. So, reach for it when plain water isn’t enough, and you’re craving something with a bit of flavor punch.
A similar drink is water kefir, typically made with fruit and water kefir grains. These are different from the kefir drinks that turn milk into a thick yogurt-like drink. The result is fizzy, fruity, and delicious. So give it a try if you haven’t yet.
Fermenting Grains
When it comes to fermented foods, you’re probably not thinking about grains, particularly bread. One of the best ways to ferment your grains and make them more digestible is using sourdough. For example, you can make bread, pizza dough, waffles, and pancakes, to name a few. So yes, the heat of baking the bread or cooking the pancakes kills the probiotics, but not until they have done their job while the dough bubbles and transforms regular flour into something nutritious and delicious.
There are a lot of excellent fermented products out there for you to enjoy. Grab a kefir or yogurt smoothie for breakfast, make a sourdough sandwich for lunch, and add some pickles and sauerkraut to your dinner plate. Mix and match them. And don’t feel like every meal has to include a ferment. Start small and keep adding more and more of them as you go. Once you start to feel fermented foods’ effects, you’ll gravitate to them more and more.
Various factors cause different types of arthritis. For example, learning about the risks and causes of these debilitating conditions can help you navigate away from them or manage them more effectively.
Some can be avoided, and the onset of others can be delayed well into the golden years. Moreover, some types of arthritis can be slowed to a halt. But the question is, where does it start? Why do you have this terrible condition?
A Stew of Arthritis Risks
What will cause your joints to weaken and be prone to functional decline? There are many reasons you can develop arthritis, ranging from inflammation to genetics.
Moreover, autoimmune complications can worsen the existing conditions, making your life even harder. The main risk factors have surfaced from a collection of research and experimentation.
Genetic Predisposition
Human leukocyte antigens (HLA) are abnormal genes present in your sixth chromosome if you have a family history of arthritis, especially rheumatoid arthritis, ankylosing spondylitis (AS), and juvenile arthritis.
HLA genes play a crucial role in the immune system as they produce proteins that stimulate cells’ receptiveness in the body. For example, cells need to be able to receive nutrients and vitamins and repair themselves.
These genes can have a functional abnormality or be harmed by an over-responsive immune system that stays alert for too long. The proteins released by these genes act to assist the immune system in distinguishing between normal bodily proteins and invaders, such as viruses and bacteria.
The bottom line is that your risk for developing arthritis increases if you have a family history of this specific genome deformity.
Cartilage Weaknesses
Most often found in osteoarthritis is the inherent weakness of cartilage, which is the soft tissue between the bones. Genetic factors can cause this, but wear and tear are most often caused when you overuse the joints.
Repetitive movements have been the main instigator of joint weakness. Activities such as typing, stair climbing, and jogging can cause this problem.
Perhaps your job requires repetitive, hard labor for years, which places you at risk for osteoarthritis.
The American College of Rheumatology confirms that poor nutrition is a significant cause of rheumatoid arthritis and gout. Many foods promote inflammation, whereas others increase your levels of uric acid, resulting in painful crystallization.
Certain foods like red meat, refined sugars, processed foods, and high-fat dairy are some of the bad actors, increasing the risk of gouty arthritis. Unfortunately, your stomach and the immune system are far more fragile than you may believe.
What you eat will ultimately increase your risk for many unwanted health disorders. For example, the stomach has trillions of bacteria that make up the microbiome. These bacteria help the immune system function correctly.
Any imbalance in stomach bacteria leads to a dysfunctional microbiome, and diseases are a typical result.
Injuries and Overworking the Joints
Some injuries put you at a higher risk of developing osteoarthritis later in life, even if they appear to be healed, particularly for knee injuries, because the past always haunts people in their golden years.
Sometimes, injuries aren’t as straightforward as the twisted ankle or torn ligament you had as a child. Overworking or misusing joints can often cause unrecognized injuries, which predispose you to the development of arthritic disease, and you don’t even know that you have a problem.
Sedentary Behavior
Did you know that being sedentarycould predispose you to arthritis? It can also worsen arthritis because regular joint exercises keep your joints healthy and mobile, like an oiled engine.
Sedentary behavior promotes inflammation, increasing your risk for chronic autoimmune disorders like rheumatoid arthritis. Being inactive can lead to visceral fat accumulation, leading to chronic inflammation.
This lifestyle can also increase chronic fatigue and lay waste to muscles and soft tissues.
Autoimmune Disorders
However, the most significant concern for arthritis is autoimmune malfunctions, where the immune system attacks and depletes healthy cells. Therefore, your immune system is supposed to protect and preserve you, but it can also become an enemy.
Early-Onset Symptoms
What early symptoms can you look out for to avoid further progression?
Unexplained fatigue (activities, sex drive, and productivity)
A persistently mild fever that accompanies fatigue
Unintentional weight loss
Unusual stiffness in any joint
Joint pain
Swelling around the joints
Redness that accompanies the inflammation
Joints that feel warm to the touch
Numbness or tingling sensations
Any of the above symptoms on both sides of your body
Tally your risks, and make notes of the symptoms you experience before visiting your physician for an evaluation.
Final Thoughts
You might not be able to avoid all the risks, especially genetic factors. Still, you can avoid the lifestyle risks, which allows you to target your management on cellular or natural level, possibly allowing you to decrease or even stop some medications for your arthritis.
Deciding if I was ready to retire early from working at a major utility company with great benefits for 23 years posed many questions. The two major ones that nagged me the most were as follows:
Will I Be Financially Stable Enough to Maintain and Continue a Comfortable Lifestyle?
I started considering early retirement by taking a realistic assessment of my current income and debt.
My research began three years before I retired at age 57. The company’s recommended retirement age is 60. I had a mortgage, regular utility bills, monthly insurance, car notes, and numerous open credit card balances, including a bundled cable package with internet, home security, and cell phones.
How will I manage all of this and other living expenses by receiving a fixed pension? Additionally, I questioned if I was prepared to pay more for medical costs until Medicaid begins at age 65 and Social Security at 62. I also factored in my health condition, age, job satisfaction, and one of many future goals to become a best-selling author.
Review My Spending Expenses
First, I carefully reviewed my income and current spending expenses. The highest open credit card balances were of great concern. When I was about to make an online payment on my credit card, I received a message suggesting I pay $20 more than the minimum amount to save money on interest by reducing my balance faster. By paying more than the minimum balance due, I was able to pay off three of my most expensive credit card balances in 18 months!
This was a great start and provided me with more available funds. It was time to budget everyday expenses like groceries, entertainment, and more. But how?
Using Smart Home Technology
Next, I reviewed my monthly utility cost and use. The gas and electric bills were higher in the summer and holiday months. Curtailing my home’s energy use made a considerable difference in price. I followed the recommended gas and electric energy efficiency tips provided by the utility company. For example, my home and clothes dryer is heated by natural gas. I purchased a smart home thermostat, and in a few short months, there was a significant drop in the gas bill. I was able to install the thermostat app on my phone. It allowed me to schedule and control when to heat or cool the temperature in my home. Now, no matter if I am at home or away, I can schedule when to heat or cool the temperature in my home. In addition, replacing my light bulbs with ENERGY STAR® certified LED bulbs and appliances provided an excellent cost saving on the electric bill.
There was still more work to do. I needed to begin estimating my future spending expenses. I made a list of anything new I planned to do in retirement, like travel, purchase real estate, home remodeling, entrepreneurial ventures, etc. Next, I subtracted expenses that I expected to go away after I retired. Daily highway tolls, commuting expenses, wardrobe, personal care, and dining out for lunch regularly were among a few of the expensive culprits. So I contacted my auto insurance agent and signed up to have my driving habits monitored. My monthly insurance costs decreased by about $100 within 5-6 months with a safe driving record! I currently do not drive half as much as when I drove many miles daily, and my cooking more vs. dining out helped lower my expenses. With these simple tips and a few more, I was able to see a decent ballpark figure to work with on future spending. For a more in-depth analysis of my current expenses, I decided to consult with a Financial Advisor. Overall, I found working with a team of financial experts gave me a greater sense of financial comfort. The process was pretty simple. I was first asked to provide my and my husband’s outstanding balances on credit cards, mortgages, auto loans, retirement accounts, etc. After doing so, within one week, I received a detailed portfolio that determined I was in good financial health to retire.
Having a Financial Advisor Helped
According to a 2020 survey from Schwab Retirement Plan Services, the average 401(k) participant thinks they’ll need $1.9 million to retire, a 12% increase from the previous year’s survey. In addition, my financial team provided valuable money-saving tips to practice before retirement. For example, contributing more to any savings accounts like an annuity, IRA, or 401(k) will provide additional future retirement income.
Furthermore, a financial advisor can successfully assist you with taking your financial goals to the next level. For example, they work with insurance specialists, estate attorneys, tax professionals, and more to achieve this.
You can check out the many websites designed for retirement planning. Calculator tools are available to determine how much money you might need in retirement. By entering critical information like age and income, you should receive a snapshot comparison of your projected savings and retirement goals. For example, according to MSN Money, a 30-year-old making $100,000 annually looking to retire at age 65 should save $13,187 each year for a total retirement savings of $1,246,221. It’s essential to start saving early in life. For example, a person beginning to save in their 50s, earning an income below $100,000, and wanting to retire at age 65 would need to save significantly more.
The final step for me was to contact my Human Resources department. I learned even more about my retirement benefits by regularly communicating with the HR Rep and viewing my personal benefits account online at work. Medical insurance costs would increase a bit; however, it wasn’t going to bankrupt me. So, financially, I was good to go!
Am I Emotionally Ready to Leave a Corporation I Invested a Lot of Time and Energy in Towards Their Success and Growth?
Being employed at a company for several years, I could not help but become emotionally involved in my work environment. Most of my team members and favorite co-workers became my friend and are like a second family. I found myself continuously around them more than my own family. Then there are the many successes and promotions I achieved individually and as a team that were recognized and generously rewarded. I often contemplated on several occasions if I was emotionally prepared to leave a life of many outstanding benefits, perks, training, achievements, and career growth opportunities, which would perhaps be in exchange for a potentially plain existence. This and many other things made it difficult to pack up my desk and say goodbye. I have proudly worn many job hats here. Alternately, I have also experienced a few minor setbacks along my career path but have always brilliantly and professionally performed the required job duties and beyond.
Beginning of the end
Before I retired, I was asked to take over an undesirable job assignment that was supposed to be temporary. The Managers needed someone with experience to dive in and hit the ground running immediately. They were losing a worker due to promotion and needed my skill set to replace them. I accepted the challenge, knuckled down, and effectively accomplished great work strategies for success. The work tasks were ones I had achieved, taught, and promoted away from many years ago. Once the time came for me to attempt a new promotion or a transfer, several things prevented this. Primarily, finding talent and experience in this position to execute the work was very limited, which caused me to be stuck and tread backward along my desired career path.
I explored many avenues to move on to another job assignment. Not growing professionally in this role due to a lack of interest and job opportunities, I finally entertained the idea of retirement as the answer. Now I could focus on unrealized dreams and overdue personal fulfillment. This decision was also heavily driven by urgent family caregiving needs that commanded my full attention.
Time For a Change?
Suddenly, I imagined a carefree life without managing multiple complex projects, tight deadlines, budget constraints, very long work hours, demanding and angry customers, and restricted career growth. As a result, I was approaching retirement age and eligible for a pension too. So when I put that all into perspective, I knew I was fully ready to detach from fast-paced corporate work-life emotionally. I fondly reminisced about my numerous work experiences at other companies beginning from the age of 15. So yes, I was ready to retire!
Having a great network of family and friends solidified this decision even more. They encouraged me to pursue other opportunities where I would shine and find more meaning and purpose. My sister and best friend told me that I deserved retirement. I had to believe in myself and my life goals because it could provide freedom, peace, and contentment in my golden years. So far, so good. It’s been one year now since I retired, and I am enjoying the fruits of my labor on my own terms. I am happy and remain determined and disciplined to pursue a long-awaited career writing a best-selling novel.
Best Wishes with your retirement journey! When your time arrives to decide if you’re ready to retire, I strongly request that you carefully evaluate if you are financially and emotionally prepared. These are the beginning steps in making this vital and life-altering decision one you will not regret and can fully enjoy.
Today, you can get almost everything online — even groceries are now ordered online or delivered through an app. So it’s a modern convenience that has made things easier for the hustle and bustle of everyday life. Of course, not everything is like a space-aged blockbuster, and some things still require an in-person visit, like seeing your eye doctor. That is still something that would work best as a hands-on experience for the best results concerning your eye health. But that doesn’t mean you need to stop by the optical on your way out anymore!
You can get $45 Off Your Next Order of $150+ Plus Free Shipping.
Today, you can get almost everything online — even groceries are now ordered online or delivered through an app. So it’s a modern convenience that has made things easier for the hustle and bustle of everyday life. But, of course, not everything is like a space-aged blockbuster, and some things still require an in-person visit, like seeing your eye doctor. That is still something that would work best as a hands-on experience for the best results concerning your eye health. But that doesn’t mean you need to stop by the optical on your way out anymore!
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As an online retailer of premium eyewear in the US and Canada, Befitting has all the brands you know with the quality and style you love. Single and progressive lenses, prescription sunglasses, and ultra-lightweight lenses make finding what you need simple. Plus, Befitting leads the pack by being the most trusted optical retailer with the largest insurance providers in the country, such as EyeMed, Davis Vision, Superior Vision, United Healthcare, Spectera, and more, accepting more insurance plans than any other optical retailer.
With that said, many still worry about shopping for something so personal online. So how do you know if the glasses will work for your face shape? Will they be too big? Can I get lenses powerful enough for my prescription? All are valid concerns, and Befitting has the answers to help you decide if shopping online for your new glasses is the right choice.
To start, here are some of the most common questions regarding ordering glasses online:
How do I order my glasses? Once you find the frames you love, click the “Choose lenses” button to add them to your cart. Then, you’ll be prompted to select the type of glasses you want, prescription or no prescription. If you choose a prescription, you’ll then decide what type (Standard vs. Progressive). You’ll select your lenses (Standard, Polycarbonate, Ultra Lightweight, and BluTech), and finally, your lens treatment (None, Standard Anti-Reflective Coating, and Premium Anti-Reflective Coating). Now it’s time to checkout!
When do I submit my prescription? You will be prompted right after you place your order, but if you don’t have your prescription handy at the time of purchase, you can email it as soon as you have it.
What is PD and what if my prescription doesn’t have it? PD is an abbreviation for pupillary distance, which means the distance from the center of one pupil to the center of the other pupil. So why do you need this? Because this measurement helps craft lenses that provide you crystal clear vision. And, if you don’t have it, call your vision care provider to ask for your PD, and write it on the prescription like this: “PD-63” if you are given a single number, or “PD R-32 L-31” if you are given two measurements.
What are the maximum power ranges for eyeglasses? Maximum sphere powers +5.00 and -10.00 / Maximum cylinder power of -4.00 / Prism corrections: maximum of 2.0 (per eye) / Progressive add power: +0.75 to +3.00
How is sizing determined? Befitting has developed an exceptional tool to help you find the right frames for your style and fit. The soon-to-be-unveiled Befitting Virtual Stylist tool is an actual AI experience that intelligently identifies the shopper’s style preferences and maps their face through over 2000 points to determine the perfect fit. The Befitting opticians have created a general sizing chart to help you narrow your search.
Will my glasses need to be adjusted to fit me? As with any day-to-day wear item, small adjustments will need to be made to ensure your Befitting frames’ proper fit and comfort. Befitting’s optical experts prepare these recommendations for adjustments you can make at home.
And, if something doesn’t work out, you can return your glasses without worry within 30 days from receiving them. Befitting will be happy to assist you with the return and, as needed, email you a prepaid return shipping label.
So, step into the 21st century of frame shopping and head to Befitting to buy your next pair online. Not only will you have an array of colorful, on-trend collections to browse, but Befitting tackles even more tough questions to help you find the right frames to fit your personality and compliment your unique style.
The question of whether Medicare Supplement Plan F is still available or not has been flooding the internet for some time. Unfortunately, many think it doesn’t exist anymore, whereas some think it’s still available.
This article seeks to address this heart-lingering question. Read on!
Standard Medicare Plan F is the option that requires a monthly premium, just like any other supplement insurance plan. Private insurance companies set the premiums; costs vary based on your age, gender, tobacco use, state of residence, and how the plan is rated.
High-Deductible Medicare Plan F – This plan has a high deductible with a lower monthly premium. You must pay your entire amount before the plan covers any other costs with this option.
Are Medicare Plan F Rates Changing?
The deductible for the high-deductible plan goes up every year; The Centers for Medicare and Medicaid Services explained that the increasing amount is determined by the Social Security Act. That amount from 2020 to 2021 was 2.5%, which makes the 2022 deductible for Plans F, G, and J $2,490.
The standard and high-deductible plans include a $250 annual deductible for foreign travel emergency healthcare coverage.
Benefits of Medicare Plan F
Medicare Plan F offers several benefits, but we will highlight a few.
The most comprehensive plan covers 100% of the available benefits of the plan.
It covers inpatient hospital costs and coinsurance after the Medicare coverage expires for the following year.
It covers the cost of a skilled nursing care facility.
It covers the cost of the doctor’s charges.
It pays for emergency medical treatment overseas.
Is Medicare Supplement Plan F No Longer Available?
Medicare Plan F hasn’t been discontinued, but you can only sign up for it if you were previously eligible to join on January 1, 2020.
Once enrolled in a Medicare supplement plan, you are guaranteed renewable coverage if you don’t choose a different plan and continue paying your premiums.
You can still enroll in Medicare Supplement Plan F if you were newly eligible for Medicare before January 1, 2020. You may be subject to late enrollment penalties for Part A and Part B, which you must pay in addition to your plan’s premium. You must be enrolled in Original Medicare Parts A and B to join a Medicare Supplement Plan.
The National Association of Insurance Commissioners explains this amendment is part of the Medicare Access and CHIP Reauthorization Act (MACRA), made law in 2015. This law prevented the sale of any Medigap policies that covered Part B deductibles for newly eligible individuals after January 1, 2020
What Will Replace Medicare Plan F?
Unfortunately, no plan completely replaces Medicare Plan F, but another plan closely substitutes these plans and offers similar benefits, which is Medicare Supplement Plan G.
Medicare Supplement Plan G is a great plan to consider because it offers similar benefits to Plan F. Plan G covers 100% of many benefits, including:
Plan G also covers 80% of foreign travel emergency healthcare after you meet a $250 yearly deductible. The only difference between Plan F and Plan G is that Plan G does not cover a Part B deductible.
Conclusion
A Medicare Supplement Plan helps to reduce hospital costs by a considerably low amount and covers expenses which original Medicare doesn’t cover.
To register for a Medicare Supplement Plan, you need to be first enrolled on an Original Medicare.
Medicare Plan F is available but not to everyone, but other plans like Plan G can compare to it.
Medicare covers a wide range of free preventive benefits designed to help seniors stay healthy and catch health issues early. In 2026, Medicare beneficiaries have access to more preventive services than ever before — at no cost when you see a participating provider.
What Are Medicare Preventive Benefits?
Medicare preventive benefits are covered services aimed at preventing illness or detecting health problems at an early stage. Under the Affordable Care Act, most preventive services are covered at 100% — meaning $0 out-of-pocket for you when you use a Medicare-participating provider.
Free Preventive Services Covered by Medicare in 2026
1. Annual Wellness Visit (AWV)
Once you’ve had Medicare Part B for more than 12 months, you’re entitled to a free Annual Wellness Visit. This is not a physical exam — it’s a personalized prevention plan where your doctor reviews your health history, updates your medical record, and helps you prevent disease.
Cost: $0 with Medicare Part B
Frequency: Once per year
What it includes: Blood pressure check, height/weight, depression screening, cognitive assessment, medication review
2. Cancer Screenings
Medicare covers several cancer screenings at no cost:
Mammogram (breast cancer): Once per year for women 40+
Colonoscopy (colorectal cancer): Every 10 years (or every 2 years if high risk)
Pap smear & pelvic exam (cervical cancer): Once every 24 months
Prostate cancer screening (PSA test): Once per year for men 50+
Lung cancer screening: Annually for adults 50–77 who smoke or recently quit
3. Cardiovascular Screenings
Medicare covers cardiovascular screening blood tests every 5 years — including cholesterol, lipid, and triglyceride testing. These help assess your risk for heart disease and stroke.
4. Diabetes Screening & Self-Management
If you’re at risk for diabetes, Medicare covers up to 2 fasting blood glucose tests per year. If you’re already diagnosed with diabetes, Medicare also covers diabetes self-management training and supplies.
5. Vaccines & Immunizations
Medicare covers several important vaccines at no cost:
Flu vaccine: Once per flu season
COVID-19 vaccine: Covered vaccines and boosters
Pneumococcal vaccine: Up to 2 shots (different types)
Hepatitis B vaccine: If you’re at medium or high risk
RSV vaccine: One-time dose for adults 60+
6. Bone Mass Measurement (Osteoporosis)
Medicare covers bone density tests every 24 months for people at risk for osteoporosis. Women over 65 and men over 70 are considered at elevated risk.
7. Depression Screening
Medicare covers one depression screening per year in a primary care setting. Depression is common among seniors but highly treatable — early detection matters.
8. Alcohol Misuse Screening & Counseling
Medicare covers annual screenings for alcohol misuse and up to 4 brief counseling sessions per year if you’re found to be misusing alcohol.
9. Obesity Counseling
If your BMI is 30 or higher, Medicare covers up to 22 intensive behavioral therapy sessions per year for obesity, including diet counseling.
10. “Welcome to Medicare” Preventive Visit
Within the first 12 months of having Medicare Part B, you’re entitled to a one-time “Welcome to Medicare” visit. This is your chance to review your health and establish a prevention plan with your doctor — at no cost to you.
How to Use Your Medicare Preventive Benefits
To take advantage of these free services:
Choose a Medicare-participating provider — this ensures the $0 cost benefit applies
Tell your doctor you want to use your Medicare preventive benefits
Keep track of which screenings you’ve had and when you’re due for the next one
Check your Medicare Summary Notice (MSN) to confirm claims were processed correctly
Frequently Asked Questions
Are all preventive services free under Medicare?
Most preventive services covered by Medicare Part B are free when you use a participating provider. However, if your preventive visit turns into a diagnostic visit (e.g., your doctor finds something and treats it), you may pay a copay for that portion.
Does Medicare Advantage cover preventive benefits?
Yes — Medicare Advantage plans must cover all Medicare-approved preventive services at no cost. Many Advantage plans offer additional preventive benefits like dental, vision, and hearing that Original Medicare doesn’t cover.
Can I get COVID tests through Medicare?
Medicare covers COVID-19 lab-based diagnostic tests (PCR/antigen) ordered by a doctor at no cost. Coverage for at-home OTC COVID tests through Medicare has varied by program year — check medicare.gov for current coverage details.
Make the Most of Your Medicare Benefits
Many seniors don’t take advantage of all the free preventive benefits available to them. Don’t leave these benefits on the table. Schedule your Annual Wellness Visit, stay current on screenings, and use Medicare’s preventive care program to protect your health — at no cost.
For the most current list of Medicare-covered preventive services, visit medicare.gov or call 1-800-MEDICARE (1-800-633-4227).
High blood pressure is often considered a silent or invisible condition because its symptoms are very mild. But don’t let this fool you.
Even though it may feel like you don’t have a problem due to this ‘lack’ of symptoms, this doesn’t mean it can’t cause serious damage to your health.
On the contrary, the damage can be quite extensive, especially if you don’t recognize that you have high blood pressure in a timely fashion.
Learning the most common symptoms of high blood pressure can help you identify them more easily when they do make themselves known, which means you can start treatment as early as possible.
What Is High Blood Pressure?
High blood pressure is also called hypertension. It’s a condition that typically results in damaged or blocked arteries, which reduces how efficiently blood is able to circulate through your body. With elevated blood pressure, more wear and tear is placed on your arteries and heart.
High blood pressure can be dangerous because it restricts blood and oxygen supply to different parts of your body. This taxes your body and may lead to organ failure if it’s not appropriately managed, though most cases of hypertension don’t progress this far.
Understanding Blood Pressure
Your blood pressure is a measure of the force with which your blood cells press against the walls of your veins and arteries. It’s measured as one number over another.
You’ve probably heard your doctor say your blood pressure this way, but you might not have known exactly what it meant.
The first number represents your systolic blood pressure, which is the pressure on your artery walls at the time the heart is contracting and squeezing blood out through the arteries. The second is your diastolic blood pressure, which measures the pressure when the heart relaxes between beats.
Either number being too high can indicate a problem, but it’s best to find out what the average blood pressure is over a period of time before considering further treatment.
Healthy Blood Pressure Measurements
If your blood pressure doesn’t fall into the healthy range, it needs to be investigated further. A normal systolic blood pressure reading is 120 mm Hg, while diastolic blood pressure is normally about 80 mm Hg.
Blood pressure is generally considered elevated if it’s above 140 systolic and 90 diastolic. If your blood pressure reading spikes up to levels of 180 systolic or 120 diastolic, you should seek medical attention right away.
Oftentimes, the best way to know if you have high blood pressure is to test it. You can purchase a monitor that you can use to measure your blood pressure at home or schedule an annual physical with your regular doctor.
Symptoms of High Blood Pressure
Symptoms aren’t always present when your blood pressure is elevated, but it’s important to pay attention to them when they are. Keep a lookout for any of the following abnormalities:
Fatigue
Confusion
More frequent or severe headaches
Dizziness
Nausea
Rapid heartbeat
Nosebleeds
Chest pain
Vision problems
Blood in your urine
You’ll notice that many of these symptoms are nonspecific and could apply to a number of different conditions. This is why it’s so important to have your blood pressure tested so you can know for sure why these issues may be occurring.
High Blood Pressure Treatment for Invisible Symptoms
Many people don’t realize that they have high blood pressure because their symptoms can be overlooked. They often don’t interfere with normal activity, but the problem is that the high blood pressure is still doing damage to your body.
Even though the symptoms can be somewhat invisible, high blood pressure can have very serious effects. By the time you begin to notice these effects, often, much damage has already been caused by the ongoing high blood pressure. Thus, it’s important to do all you can to normalize your blood pressure at an early stage of the diagnosis.
Most routine physicals involve checking your blood pressure. If your doctor is concerned, don’t ignore it. Simple lifestyle changes like eating better and getting more exercise can go a long way toward reducing hypertension.
Final Thoughts
Regular check-ups will help to reduce your risk of damage to your body from uncontrolled high blood pressure. The sooner you make a change to more healthy habits, the sooner you’ll see improvements in your blood pressure.
Over time, you’ll start to feel better too. The only way to get proper treatment for your high blood pressure is by seeing your doctor or healthcare provider. Be sure to do your part in identifying whether or not the condition exists.
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