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10 Simple Changes You Can Make Today for Improved Health and Wellness

Improve your health and wellness with these simple changes to your daily routine.

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Boost Your Wellbeing with These Easy Tips

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Living a healthy lifestyle is important for our physical and mental well-being, but sometimes it can be overwhelming to know where to start. However, there are simple changes that we can make to our daily routines that can have a big impact on our health and wellness. Here are 10 simple changes you can make today to improve your health and wellness.

  1. Drink more water: Staying hydrated is key for our body’s systems to function properly. Aim for at least 8 glasses of water a day.
  2. Add more fruits and vegetables to your diet: Fruits and vegetables are packed with nutrients and antioxidants that can help protect against diseases. Aim for at least 5 servings a day.
  3. Move more: Regular exercise is important for maintaining a healthy weight, reducing stress, and improving overall health. Find activities that you enjoy and aim for at least 30 minutes of physical activity a day.
  4. Get enough sleep: Sleep is essential for our body to heal and regenerate. Aim for 7-9 hours of sleep each night.
  5. Reduce stress: Chronic stress can have negative effects on our physical and mental health. Find activities that help you relax and reduce stress, like meditation or yoga.
  6. Practice good hygiene: Good hygiene practices like washing your hands regularly and showering daily can help prevent the spread of germs and illnesses.
  7. Limit alcohol intake: Drinking too much alcohol can have negative effects on our liver and overall health. Limit your intake to no more than 1-2 drinks per day.
  8. Quit smoking: Smoking is a major cause of many diseases and can have negative effects on our health. Quitting smoking is one of the best things you can do for your health.
  9. Wear sunscreen: Protect your skin from the harmful effects of the sun by wearing sunscreen with at least SPF 30, especially when spending time outdoors.
  10. Connect with others: Social connections are important for our mental health and well-being. Make an effort to spend time with friends and family, or find a community group that interests you.

Making these simple changes to your daily routines can have a big impact on your health and wellness. Remember that small steps can lead to big changes. Start with one or two changes and gradually add more as you feel comfortable. With time, these habits will become a natural part of your daily routine, helping you to live a healthier and happier life.

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STM Daily News is a multifaceted podcast that explores a wide range of topics, from life and consumer issues to the latest in food and beverage trends. Our discussions dive into the realms of science, covering everything from space and Earth to nature, artificial intelligence, and astronomy. We also celebrate the amateur sports scene, highlighting local athletes and events, including our special segment on senior Pickleball, where we report on the latest happenings in this exciting community. With our diverse content, STM Daily News aims to inform, entertain, and engage listeners, providing a comprehensive look at the issues that matter most in our daily lives. https://stories-this-moment.castos.com/


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Rod: A creative force, blending words, images, and flavors. Blogger, writer, filmmaker, and photographer. Cooking enthusiast with a sci-fi vision. Passionate about his upcoming series and dedicated to TNC Network. Partnered with Rebecca Washington for a shared journey of love and art.

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Learn CPR as a Life-Saving Skill

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CPR

(Family Features) While many Americans agree Conventional CPR (cardiopulmonary resuscitation) or Hands-Only CPR (HOCPR) significantly improve a person’s chance of survival from cardiac arrest, less than half are confident they can perform either Conventional CPR or HOCPR in an emergency.

Learning CPR

Black or Hispanic adults who experience cardiac arrest outside a hospital setting are substantially less likely to receive lifesaving care from a bystander. In spite of these survey results, the American Heart Association is working to change this by empowering members of these communities to learn lifesaving CPR, and a growing segment of respondents are willing to act in an emergency.
The American Heart Association’s 2023 survey also revealed that as a result of the organization’s efforts to change attitudes about performing CPR, which can lead to lifesaving results, more than half of African Americans said they would be willing to perform CPR in an emergency compared to 37% two years ago. Additionally, Hispanic and Latino respondents are more confident in their abilities to perform CPR.

Committed to turning a nation of bystanders into lifesavers, the American Heart Association’s multiyear initiative, Nation of Lifesavers, helps teens and adults learn how to perform CPR and use an automated external defibrillator (AED); share that knowledge with friends and family; and engage employers, policymakers, philanthropists and others to create support for a nation of lifesavers.

“Each of us has the power in our own hands to respond to a sudden cardiac arrest,” said Anezi Uzendu, M.D., American Heart Association expert volunteer. “We simply need to know what to do and have the confidence to act.”

The long-term goal: to ensure that in the face of a cardiac emergency, anyone, anywhere is prepared and empowered to perform CPR and become a vital link in the chain of survival, aiming to double the survival rate of cardiac arrest victims by 2030. It takes just 90 seconds to learn how to save a life using HOCPR, which can be equally as effective as traditional CPR in the first few minutes of cardiac arrest.

Nationally supported by the Elevance Health Foundation, the American Heart Association’s HOCPR campaign is focused on chest compression-only CPR. If a teen or adult suddenly collapses due to a cardiac event, you can take two steps to save a life: immediately call emergency services and use these tips to begin performing HOCPR.

  1. Position yourself directly over the victim.
  2. Put the heel of one hand in the center of the chest and put your other hand on top of the first.
  3. Push hard and fast in the center of the chest at a rate of 100-120 beats per minute, which is about the same tempo as the song “Stayin’ Alive” by the Bee Gees, and at a depth of approximately 2 inches.
  4. Continue compressions and use an AED, if available, until emergency help arrives.

To learn more about how you could be the difference between life and death for someone experiencing a cardiac event, visit Heart.org/nation.

Photo courtesy of Shutterstock

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SOURCE:
American Heart Association

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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STM Daily News is a multifaceted podcast that explores a wide range of topics, from life and consumer issues to the latest in food and beverage trends. Our discussions dive into the realms of science, covering everything from space and Earth to nature, artificial intelligence, and astronomy. We also celebrate the amateur sports scene, highlighting local athletes and events, including our special segment on senior Pickleball, where we report on the latest happenings in this exciting community. With our diverse content, STM Daily News aims to inform, entertain, and engage listeners, providing a comprehensive look at the issues that matter most in our daily lives. https://stories-this-moment.castos.com/


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A Genetic Connection to Kidney Disease

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How APOL1-mediated kidney disease can impact you, your kidneys and your family

(Family Features) A genetic condition that can cause kidney failure, APOL1-mediated kidney disease (AMKD) represents a group of kidney diseases associated with mutations (changes or variants) in the apolipoprotein L1 (APOL1) genes.

Typically, the APOL1 genes – of which every person has two, one from each parent – create proteins that play a role in immunity. However, some people are born with mutations in one or both genes, and having mutations in both can increase the risk of developing kidney disease and even kidney failure.

In honor of National AMKD Awareness Day on April 30, consider this information from the experts at the American Kidney Fund to better understand the disease and become APOL1 aware.

Understanding Risk Factors
Research shows Black people with kidney disease are more likely to develop kidney failure than any other racial or ethnic group. The reasons for these health disparities include social determinants of health, a higher burden of diabetes and high blood pressure in the Black community, barriers to health care access and genetics.

The APOL1 gene mutations evolved over the past 3,000-10,000 years in people who lived in western and central Africa and are associated with increased protection from a parasite carried by the tse tse fly that causes African sleeping sickness. While protecting from one disease, the mutation – if inherited in both APOL1 genes – is more likely to lead to kidney disease in those of certain African descent, including people who identify as Black, African American, Afro-Caribbean or Latina or Latino.

In fact, an estimated 13% of Black Americans have two APOL1 gene mutations, according to the American Kidney Fund. While not everyone who has two APOL1 mutations will get kidney disease, there is a 1 in 5 chance they will go on to develop AMKD.

Identifying Symptoms
If you have kidney damage, symptoms may not occur until your kidneys are close to failing. As kidney damage worsens, one or more of these symptoms may occur:

  • Protein in urine
  • Swelling in legs or weight gain
  • Feeling weak or tired
  • High blood pressure

Should these symptoms occur and you have a family history of kidney disease, talk to a doctor about getting tested for kidney disease, as testing is the only way to determine kidney function. AMKD can cause damage to parts of the kidney that filter blood or, in some cases, cause cells in the kidneys to die, which can lead to damage and scarring that may eventually lead to kidney failure.

Getting a Diagnosis
The only way to know if you have APOL1 gene mutations is to do genetic testing via a blood or saliva sample. Genetic testing may be considered if you have kidney disease and don’t know the cause or if you’re considering donating a kidney. Testing may also be considered if a family member is a carrier for the mutation. If you have questions about genetic testing, discuss your options with a doctor or ask for a referral to a genetic counselor.

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Taking Steps to Prevent Kidney Disease
There are currently no treatments available for AMKD. However, there are steps you can take to protect your kidneys and promote general health. Work with your doctor to create a plan to prevent or delay the progression of kidney disease, which may include:

  • Doctor visits to check how your kidneys are working through urine and blood tests
  • Checking for and managing diabetes and high blood pressure
  • A healthy eating plan, which may involve limiting things like sodium (salt)
  • Taking prescription medications as directed
  • Being active at least 30 minutes each day of the week
  • Quitting smoking or using tobacco

If you have the APOL1 gene mutations, you may be able to take part in clinical trials. Trials could provide an opportunity for researchers to develop and test safe treatments for AMKD. Also speak with family members about having genetic testing done if you have the mutation as they may also have it.

Learn more and find additional resources at kidneyfund.org/APOL1aware.

Photo courtesy of Shutterstock

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SOURCE:
American Kidney Fund

STM Daily News is a vibrant news blog dedicated to sharing the brighter side of human experiences. Emphasizing positive, uplifting stories, the site focuses on delivering inspiring, informative, and well-researched content. With a commitment to accurate, fair, and responsible journalism, STM Daily News aims to foster a community of readers passionate about positive change and engaged in meaningful conversations. Join the movement and explore stories that celebrate the positive impacts shaping our world.

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Pioneering Progress: New Mexico’s Path to Better Cancer Outcomes

New Mexico Statewide Cancer Clinical Trials Network reviewed state’s cancer clinical trials and celebrated advances in cancer care at June Scientific Retreat

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Cancer
Credit: Robin M. Johnston, UNM Comprehensive Cancer Center
Chandylen Nightingale, PhD, MPH, Wake Forest University, was the keynote speaker at the NMCRA Scientific Retreat
« Stronger Together

For nearly 20 years, the New Mexico Cancer Care Alliance (NMCCA) ensured that New Mexicans in all parts of the state had access to cancer clinical trials. That network of health care organizations has modernized its processes. It also strengthened its focus and mission on delivering clinical trials and clinical research to prevent, detect, and treat cancer and to improve patient outcomes, experiences and access to cancer care using culturally sensitive approaches.

The rebranded organization, now called the New Mexico Cancer Research Alliance (NMCRA), held its first in-person scientific retreat on June 21. Attendees at the event represented The University of New Mexico Comprehensive Cancer Center, Presbyterian Healthcare Services, Lovelace Health System and Memorial Medical Center and the Veteran’s Administration Hospital System.

Summary

  • The New Mexico Cancer Care Alliance (NMCCA) has rebranded as the New Mexico Cancer Research Alliance (NMCRA) to strengthen its focus on delivering cancer clinical trials to New Mexicans.
  • Through the NMCRA’s unique collaboration, every New Mexican has access to cancer clinical trials.
  • Cancer clinical trials test new treatments and new methods of delivering and improving cancer care

A “Gem” to Improve Cancer Care

The NMCRA is an incredible gem for the people of New Mexico,” says Carolyn Muller, MD, FACOG, NMCRA Director. “Clinical research improves the lives of cancer patients by focusing on better ways to prevent, detect and treat cancer and to optimally deliver cancer care.”

Cancer Clinical research is conducted through clinical trials, which test new treatments and new methods of delivering and improving cancer care. Some trials test whether new drugs are more efficacious than the currently used “standard” drugs. Some test new drug combinations.

Other cancer clinical trials test better ways to screen for cancer or lessen symptoms from cancer or cancer treatments. Still other trials test different methods of delivering care to different people, such as individuals from different racial or ethnic communities or those who live in rural or underserved communities.

The United States Food and Drug Administration (FDA) oversees all clinical trials in the US. It ensures that all clinical trials are conducted safely and with the full understanding and consent of those who choose to take part in them. It also ensures that clinical trials are “designed, conducted, analyzed and reported according to federal law and good clinical practice (GCP) regulations.

The FDA enforces a four-phase process of testing through which new treatments are approved for use. Each phase has its own set of requirements that treatments must meet in order to progress to the next phase.

Professional medical organizations, such as the American Society for Clinical Oncology (ASCO) and the National Comprehensive Cancer Network (NCCN) create guidelines for cancer related clinical practice based on the strength of scientific evidence that results from clinical trials. These standards reflect the latest scientific research and best-known practices for delivering care.

The current standard treatments and care practices in effect today went through scientifically rigorous clinical trials to become the standards. When new clinical trials show a drug, treatment or method to be more effective than the current standard, the practice of cancer care changes.

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Muller says that the results of several practice-changing clinical trials were presented at the most recent American Society for Clinical Oncology (ASCO) national conference. Some New Mexico patients took part in those clinical trials.

“Our patients had an opportunity to benefit from the clinical trial treatments, and they also helped future patients receive better care,” says Muller. “They are true heros!”

“Cancer research is the key to progress in our battle against cancer,” says Dr. Heyoung McBride, MD from Lovelace Cancer Center, Radiation Oncology. “It is only through high quality research that we can advance our understanding of biological processes involved in cancer and improve outcomes for patients and loved ones suffering from cancer,” she says.

Daunting Challenges

New Mexico’s small population is spread over a large area: the state ranks fifth in land mass but 36th in population. Offering clinical trials to people throughout the state thus presents a daunting challenge.

Because of their scientific nature, clinical trials demand more than strict adherence to a detailed plan, called a protocol, that every person on the trial must follow. Trials also require evidence that each person has followed that protocol. Should anyone deviate from the protocol – for example, if someone must come off the protocol because of a new health issue or a serious side effect – a note of that situation must also be recorded and reported, especially for safety purposes.

A cadre of expertly-trained research teams are needed to manage clinical trials. Some of these people are trained to ensure that participants in each clinical trial meet all the criteria for joining that trial. Others explain the protocols to potential participants. And many others enter clinical trial data, manage databases, report results to oversight entities, and track patient responses and side effects.

Few, if any, independent doctor’s offices could manage clinical trials on their own. Even some larger health care organizations in the state would struggle under the vast administrative burden. UNM, as the only NCI designated Comprehensive Cancer Center in NM, serves as the academic hub for the NMCRA. And the NMCRA brings cutting edge clinical trials and clinical research from the National Cancer Institute, lead investigators and other stakeholders to the NMCRA member health systems.

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Through the NMCRA’s unique collaboration, UNM’s clinical research expertise is shared with all affiliated cancer treatment providers in the state. The UNM Cancer Center’s Clinical Research Office supports many of the core functions of the NMCRA.

This collaborative effort between the academic and community health systems partners has led to sustained funding support from the National Cancer Institute’s National Community Oncology Research Program (NCORP).

“The NCORP Program delivers state-of-the-art national cooperative group clinical treatment, prevention and screening trials to New Mexico,” Muller says. She also notes that many clinical research leaders in New Mexico across the NMCRA not only serve on the national committees that help to shape the future of these trials but also make sure that New Mexicans can access these trials.

“Health systems in New Mexico value cancer clinical trials,” says Muller.

William Adler, MD, at Memorial Medical Center in Las Cruces, sees the benefits of clinical trials for New Mexicans, He says, “Memorial Cancer Center has made clinical research trials a priority for nearly 15 years. The availability of these national and international studies allows patients to stay at home with their families and still have access to the leading edge of cancer care. The cancer program at Memorial Medical Center has received national recognition for its clinical trial research activities. As the umbrella organization, NMCRA has made cancer clinical research possible in southern New Mexico.”

Malcom Purdy, MD, at Lovelace Cancer Center Medical Oncology agrees. He says, “The Lovelace Cancer Center has participated in clinical trials with the University of New Mexico for close to 40 years. These have included groundbreaking studies which have advanced patient care and cancer treatment, especially in breast cancer. Unlike clinical trials for other conditions, clinical trials for cancer patients take the best of what we know now and add to that care, so all participants receive excellent care. I always tell my patients that participation in a clinical trial gives the best care.

Access for All

As the many affiliates of the NMCRA know, offering the best cancer care isn’t good enough; that care must reach the people who need it.

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In addition to the large cancer care providers, smaller oncology practices throughout the state are also NMCRA affiliates. They provide cancer clinical trials to people in some of the most underserved and remote areas in New Mexico.

And the National Cancer Institute (NCI) also recognizes the need to bring cancer care and cancer research to people who have not taken part in clinical trials in the past or who may face significant barriers to joining then now.

Through the NCORP grants, the NCI has created “a national network that brings cancer clinical trials and care delivery studies to people in their own communities.” The UNM Cancer Center is one of the Minority/Underserved NCORP sites, and NCI cancer clinical trials are delivered through the NMCRA

The NCI is also focusing on cancer care delivery. Cancer care delivery research studies how different processes, models, concepts and approaches can improve the quality of cancer care, patient outcomes, and access to care.

Chandylen Nightingale, PhD, MPH, Assistant Professor in the Department of Social Sciences and Health Policy, Division of Public Health Sciences, at Wake Forest University School of Medicine spoke at the recent NMCRA scientific retreat and shared her research and insights and the importance of cancer care delivery research.

“It is imperative for New Mexico’s cancer patients to have access to innovative treatments that will hopefully move cancer care forward,” says Ethan Binder, MD, at Presbyterian Healthcare Services Hematology/Oncology. “The NMRCA is a wonderful collaborative effort that truly tailors cancer research for New Mexicans.”

Some of the NMCRA Member Institutions 

The University of New Mexico Comprehensive Cancer Center

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The University of New Mexico Comprehensive Cancer Center is the Official Cancer Center of New Mexico and the only National Cancer Institute-designated Cancer Center in a 500-mile radius. Its more than 120 board-certified oncology specialty physicians include cancer surgeons in every specialty (abdominal, thoracic, bone and soft tissue, neurosurgery, genitourinary, gynecology, and head and neck cancers), adult and pediatric hematologists/medical oncologists, gynecologic oncologists, and radiation oncologists. They, along with more than 600 other cancer healthcare professionals (nurses, pharmacists, nutritionists, navigators, psychologists and social workers), provide treatment to 65% of New Mexico’s cancer patients from all across the state and partner with community health systems statewide to provide cancer care closer to home. They treated approximately 14,000 patients in about 100,000 ambulatory clinic visits in addition to in-patient hospitalizations at UNM Hospital. A total of nearly 400 patients participated in cancer clinical trials testing new cancer treatments that include tests of novel cancer prevention strategies and cancer genome sequencing. The more than 100 cancer research scientists affiliated with the UNMCCC were awarded $35.7 million in federal and private grants and contracts for cancer research projects. Since 2015, they have published nearly 1000 manuscripts, and promoting economic development, they filed 136 new patents and launched 10 new biotechnology start-up companies. Finally, the physicians, scientists and staff have provided education and training experiences to more than 500 high school, undergraduate, graduate, and postdoctoral fellowship students in cancer research and cancer health care delivery. Visit www.UNMHealth.org/cancer.

Presbyterian Healthcare Services

Presbyterian Healthcare Services exists to improve the health of patients, members and the communities we serve. Presbyterian is a locally owned, not-for-profit healthcare system of nine hospitals, a statewide health plan and a growing multi-specialty medical group. Founded in New Mexico in 1908, it is the state’s largest private employer with more than 13,000 employees.

Lovelace Health System

Lovelace Health System (Lovelace) recently celebrated its 100th anniversary, marking a century of caring, change and progress while continuously improving the practice of medicine.

Lovelace is comprised of Lovelace Medical Group/New Mexico Heart Institute, Lovelace Women’s Hospital, Lovelace Medical Center, Heart Hospital of New Mexico at Lovelace Medical Center, Lovelace Westside Hospital, Lovelace Regional Hospital and Lovelace UNM Rehabilitation Hospital. Across its six hospitals, 33 health care clinics and seven outpatient therapy clinics, Lovelace has 619 inpatient beds and employs a team of more than 3,450, including over 280 health care providers. Lovelace continues to invest in our community, providing more than $81 million in unfunded care and supporting local nonprofit and community organizations with more than $357,000 in charitable contributions and community support in 2022. From the first and only hospital in New Mexico dedicated to women’s health to the state’s only hospital devoted exclusively to cardiovascular care, Lovelace is a leader in meeting the healthcare needs of this region. To learn more about our state-of-the-art treatment options, innovative health care providers and award-winning quality initiatives, visit lovelace.com.

Memorial Medical Center

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Memorial Medical Center is a 199-bed full-service acute care hospital located in Las Cruces, New Mexico and serving a five-county region of Southern New Mexico.  Our mission is simple: Making Communities Healthier.  We are a part of the LifePoint Health family of hospitals, which means we aim to create a place where people choose to come for healthcare, physicians and providers want to practice, and employees want to work. Learn more at mmclc.org.

Source: Michele W. Sequeira, MS, MBA, MWC & University of New Mexico Comprehensive Cancer Center

The science section of our news blog STM Daily News provides readers with captivating and up-to-date information on the latest scientific discoveries, breakthroughs, and innovations across various fields. We offer engaging and accessible content, ensuring that readers with different levels of scientific knowledge can stay informed. Whether it’s exploring advancements in medicine, astronomy, technology, or environmental sciences, our science section strives to shed light on the intriguing world of scientific exploration and its profound impact on our daily lives. From thought-provoking articles to informative interviews with experts in the field, STM Daily News Science offers a harmonious blend of factual reporting, analysis, and exploration, making it a go-to source for science enthusiasts and curious minds alike. https://stmdailynews.com/category/science/


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