February is a month to celebrate matters of the heart—both in love and in health. With Valentine’s Day and American Heart Month, February is the perfect time to cherish our loved ones while committing to a heart-healthy lifestyle. Heart disease is the leading cause of death in the United States, accounting for 1 in 5 deaths in 2022, according to the CDC. By understanding the risks and taking proactive steps, we can build healthier lives, families, and communities.
So, what is heart disease? The term “heart disease” actually refers to several conditions affecting the heart, but the most common is coronary artery disease (CAD). CAD occurs when deposits of Low-Density Lipoprotein (LDL), “bad” cholesterol, and other substances form plaque in the arteries. Over time, this plaque buildup can narrow the arteries, restricting or blocking blood flow.
Other types of heart diseases include arrhythmias (abnormal heart rhythms), cardiomyopathy (abnormal heart muscle), heart valve disease, and heart failure. Understanding these conditions is essential to recognizing potential and current risk factors and acting.
Knowing Your Risks & Making Changes
When it comes to heart health, some risk factors are beyond our control, such as genetics and age. These elements are woven into the fabric of who we are, making them difficult—or impossible—to change. However, lifestyle choices, such as diet, physical activity, smoking, and even some environmental factors can be changed at the individual level. In the United States, nearly half of the population has at least one of these three key risk factors for heart disease:
Hypertension (High Blood Pressure)
High LDL Cholesterol
Smoking
Lifestyle changes—such as improving your diet, staying active, and avoiding smoking—can make a significant difference. Taking care of your heart is much like nurturing a great relationship. It begins with small steps and grows stronger with consistent care, dedication, and some compromises. Your daily decisions about food, exercise, and habits like alcohol and tobacco use play a starring role in your heart health. While you can’t change your genetics, the choices you make today can lead to a healthier tomorrow.
Share the Love
Show your loved ones you care by encouraging heart-healthy habits. Plan an active date, such as a scenic nature walk or a fun bike ride, or cook a delicious and nutritious meal together. Celebrate the month of love by taking charge of your heart health and inspiring others to do the same.
Whether it’s making small changes to your routine, learning more about heart disease, or supporting awareness efforts, every step counts toward a healthier, happier future for you and those you love. Let’s make February a heartfelt celebration of love and health.
There always appears to be one person in every group that mosquitoes seem to flock. If you are that person, you know the frustration. While scientists do not fully understand why some people are mosquito magnets, increased knowledge of their preferences can help prevent bites and the spread of mosquito-borne diseases.
UF/IFAS Photo by Camila Guillen
Despite their tiny size, mosquitoes are the deadliest animal on Earth, claiming more lives than any other creature. They transmit diseases like dengue, yellow fever, Zika, malaria, and West Nile virus (WNV). West Nile virus is the most common mosquito-borne illness in the United States, with an average of 2,400 reported cases annually. Globally, malaria remains the leading cause of preventable death, with nearly 250 million cases and over 600,000 fatalities reported in 2022. Approximately 40% of the world’s population is at risk.
So what attracts mosquitos to certain individuals?
Several factors influence mosquito attraction. One study found that mosquitoes prefer the O blood type, but they do not avoid or dislike other blood types. Beyond blood type, characteristics such as odor, skin composition, body heat, and carbon dioxide play significant roles. Mosquitos are highly sensitive and drawn to specific chemicals in sweat – lactic acid, ammonia, and uric acid – which are influenced by diet, hygiene, health, and genetics. High levels of carboxylic acid, a fatty acid found in the skin, are also associated with attractiveness.
Those who exhale more carbon dioxide – namely, larger individuals – are more likely to be targeted by mosquitoes. They love the carbon dioxide aroma and can detect it from nearly half a football field away. Additionally, mosquitoes use thermoreceptors, heat-sensing organs, to detect changes in temperatures; they are attracted to higher temperatures, often targeting the extremities, head, and neck. Pregnant people are particularly attractive to mosquitoes due to their slightly elevated body temperature and hormone-related chemical changes in body odor. Furthermore, mosquitoes tend to prefer dark colors like black and navy – something to consider when getting ready during the hot summer months.
Understanding these factors can help individuals take steps to reduce their attractiveness to mosquitoes and protect themselves from serious diseases. Click for more information about mosquito repellents.
In a world where health-conscious choices are becoming increasingly popular, Watertok emerges, for some, as a refreshing trend, offering a new perspective on hydration. Watertok is a growing community on TikTok where people share “water recipes,” a fusion of water and additions such as sugar-free syrups and flavored powders. These concoctions have gained traction as alternatives to the sugary beverages that dominate our market. At its core, Watertok encourages individuals to explore the vast possibilities of homemade flavored water and the importance of proper hydration.
Water is essential for our well-being, and many struggle to meet their daily intake requirements. Watertok addresses this challenge by transforming ordinary water into something more palatable for those who dislike plain water. One benefit of Watertok lies in its simplicity – water infused with various fruits, herbs, and spices. This mixture not only enhances the flavor but may also add an additional nutritional boost to the otherwise plain liquid.
One of the key advantages of Watertok is its versatility. Whether it is a burst of citrusy freshness from lemons and oranges or a soothing hint of mint and cucumber, the possibilities are endless. This innovative approach to hydration encourages individuals to tailor their water to their taste preferences while reaping the benefits of added nutrients.
Homemade flavored water allows people to break free from the monotony of plain water, making hydration an enjoyable experience. This is particularly beneficial for those who find it challenging to consume an adequate amount of water daily. The subtle sweetness of fruits or the aromatic infusion of herbs can entice even the most reluctant water drinkers.
Water is essential for our well-being, and many struggle to meet their daily intake requirements.
Beyond its flavor-enhancing qualities, Watertok brings a nutritional dimension to hydration. Fruits like berries and citrus provide a rich source of vitamins, antioxidants, and essential minerals. Herbs such as mint and basil not only add a refreshing taste but also contribute unique health benefits. For example, mint is known for its digestive properties, while basil is a source of anti-inflammatory compounds.
The homemade nature of Watertok also aligns with the growing trend of sustainability and eco-conscious living. By using fresh, locally sourced ingredients, individuals can reduce their carbon footprint and contribute to a healthier planet. It is a small step that carries significant implications for both personal well-being and environmental sustainability.
However, Watertok is not without its pitfalls. Critics have made the argument that the addition of flavored powders and syrups in the amounts suggested can be unhealthy due to the copious amounts of artificial sweeteners and colors they contain. They claim those in the Watertok community are misleading their followers with their health claims. While water serves as the beverage’s base, can it still be called water if so many things have been added to it? After all, water is the base of coffee, tea, and soda, but they are not called water. Where is the line drawn?
The debate continues.
Watertok is not just a beverage trend; it is touted as a lifestyle choice that promotes hydration and nutrition. Embracing the art of homemade flavored water allows individuals to take control of their hydration needs, making it a personalized and enjoyable experience. But as with most nutrition trends, it is important to get all the facts before jumping right into trying it.
October is National Dental Hygiene Month. Maintaining good dental hygiene is not only essential for a bright smile but also for overall health. Poor oral health can lead to various dental issues, including cavities, gum disease, and even other health problems throughout the body. Fortunately, there are several simple yet effective ways to ensure your teeth and gums stay healthy.
A regular regimen of proper brushing, flossing, and rinsing can help keep teeth healthy and promote overall better health. (Source: Samantha Kennedy, UF/IFAS)
The cornerstone of any effective dental hygiene routine is regular brushing. Dentists recommend brushing your teeth at least twice a day, ideally in the morning and before bedtime. Use a soft-bristle toothbrush and fluoride toothpaste to remove plaque, food particles, and bacteria from your teeth and gums. Brushing not only keeps your breath fresh but also prevents the buildup of harmful plaque that can lead to cavities and gum disease.
Be sure to brush properly for the most benefit. Hold the toothbrush at a 45-degree angle to your gums and use gentle circular motions to clean all surfaces of your teeth. Do not forget to brush your tongue as well to remove bacteria that can cause bad breath.
While brushing is crucial, it cannot reach all the areas between your teeth and along the gumline. That is where flossing comes in. Dental floss helps remove trapped food particles and plaque from these hard-to-reach places. Make it a habit to floss at least once a day, ideally before bedtime. Use a gentle back-and-forth motion and be careful not to snap the floss against your gums, as this can cause injury.
If traditional flossing is challenging, consider using floss picks or interdental brushes, which can be more convenient and just as effective.
Mouthwash and antiseptic rinses can be valuable additions to your dental hygiene routine. These products can help kill bacteria, reduce plaque buildup, and freshen your breath. Look for mouthwashes and rinses that contain fluoride for added protection against tooth decay.
Please keep in mind, however, that mouthwash is not an adequate substitute for proper brushing. It’s essential to use these products as a complement to, not a replacement for, regular brushing and flossing. Rinses should be swished around your mouth for the recommended time on the label and then spit out. Avoid swallowing them, as they may contain ingredients that are not meant to be ingested.
What you eat can significantly impact your dental health. A diet rich in sugary and acidic foods can contribute to tooth decay and gum disease. Limit your consumption of candies, soda, and other sugary snacks, and opt for healthier alternatives like fruits, vegetables, and whole grains.
Calcium-rich foods like dairy products, leafy greens, and almonds can help strengthen your teeth. Drinking plenty of water throughout the day also aids in rinsing away food particles and maintaining optimal saliva production, which is crucial for neutralizing acids and protecting your teeth.
Even with a diligent home dental care routine, regular visits to the dentist are crucial for maintaining good dental hygiene. Dentists can detect early signs of dental issues and provide professional cleanings to remove stubborn plaque and tartar. Aim to see the dentist at least every six months or as recommended by your oral healthcare provider. These visits can prevent minor issues from turning into major dental problems and ensure your smile stays healthy and bright.
Maintaining good dental hygiene is not a difficult task, but it requires consistency and diligence. A healthy smile goes beyond aesthetics; it is an essential part of overall well-being. So, make dental hygiene a priority in your daily routine, and enjoy the benefits of a beautiful and healthy smile for years to come.
“Stressed is just desserts spelled backwards.” When I was younger, I took this saying to heart. If I was stressed, I reached for the sweets. That instant rush of sugar to my brain provided a feeling of happiness and contentment. But it was only temporary. Once the sugar high wore off, I went back to feeling overwhelmed with stress, which just made me reach for more sweets.
It took me much too long to realize this was an endless and unhealthy cycle. Stress eating, especially stress-eating junk food, was such an ingrained habit for me, I did not even think about it having negative consequences such as weight gain and high blood sugar, both of which can be exacerbated by stress itself.
More recently, I have taken an interest in healthier coping strategies. Stress is an inevitable and integral part of our lives. We cannot avoid it. But we can seek ways to deal with it that do not add even more stress (or calories) to our body. One of the most helpful strategies I have adopted to cope with stress is to strive to live more mindfully.
Spending time in nature has been shown to decrease feelings of stress, lower blood pressure, and increase feelings of calm. (Photo source: UF/IFAS File Photo)
Mindfulness has become a bit of a buzzword over the last few years, but do not let that trick you into thinking it is just a fad. Mindfulness and everything it entails has been around for decades (even longer!). Practices such as mindful breathing, tai chi, and meditation are all part of mindfulness, which is simply an umbrella term used to describe strategies for dealing with difficult emotions, managing stress, and staying present in everyday life.
One of the things I have found most valuable in my foray into mindfulness is the ability to better recognize the signs of stress in my body. Early recognition of stress signals allows me to put one of my new mindfulness skills into practice to combat their effects. This may include simply pausing for a few moments and consciously breathing or taking a short walk in the sunshine while allowing the sounds around me, and not my stressful thoughts, to become the focus of my attention.
Another good practice for stress reduction in general is to immerse yourself in nature whenever possible. Whether that is hiking one of the many local nature trails, kayaking in the springs, or relaxing at the beach while listening to the waves, spending time in nature has been shown to alleviate stress. Even watching a brief nature video online has been shown to lower blood pressure and elicit feelings of calm.
April is Stress Awareness Month. I challenge everyone to take some time this month to really think about what stress looks like for you and how it shows up in your mind and body. How do you usually cope with it? If the answer involves over-indulgence in a substance such as food or alcohol, I urge you to try a new, healthier way to cope. Go for a walk. Focus on your breath. Even try meditation with the help of a mindfulness mobile app. It may feel weird at first, but if you keep at it, it will soon become a new healthy habit that you will reach for instead of that bag of chips.
