(Family Features) Living in the present means celebrating each moment as it happens without worries about the past or anxiety for what the future holds and enjoying life to the fullest. Many people find themselves thinking about what happened yesterday or what might happen tomorrow, making living in the now a challenge.

Benefits of Living in the Present

You can overcome those hurdles and live each day more fully by adopting habits that promote physical and mental well-being, including these suggestions from the experts at Natrol, the No. 1 drug-free sleep aid brand, according to data from Nielsen^{^}.

Regular Exercise
You’ll find exercise on virtually every list of self-care advice, and for good reason. Exercise stimulates your body in numerous beneficial ways, not the least of which is getting your heart pumping and oxygen flowing throughout your body, including your brain. Exercise also pairs well with meditation or mindfulness activities, which allow you to align your body’s movement with your thoughts and focus on the act of nurturing your body while freeing your mind.

Quality Sleep
Getting quality sleep is linked to improved concentration and productivity, consciously managing your sleep habits can help you be more present each day. Creating a bedtime routine and establishing a comfortable, quiet sleeping environment are important steps. In addition, drug-free sleep aids like Natrol Melatonin products are designed to work with the body’s natural cycles and help users fall asleep faster, stay asleep longer and wake up revitalized with a clearer, calmer mind^†. Made with clean ingredients and no artificial flavors, sweeteners or preservatives, the line of melatonin products may help you rethink your relationship between sleep and living life to the fullest.

Deep Breathing
Focusing on the here and now can be easier said than done. However, it’s possible to train your body and mind to concentrate on specific thoughts and tasks. Deep breathing exercises are an example of physically focusing yourself. Initiating a slow, steady breathing pattern and paying close attention to that rhythm can be an effective way to ward off negativity, whether it’s fear, anxiety or another undesirable emotion. Managing your breathing gives you a degree of control that can help you navigate a tricky situation or establish a deeper connection between your body and mind.

Time Management
For many people, the modern world’s frenetic lifestyle often demands constant multitasking. However, that continual juggling act makes it virtually impossible to give your full attention to any one aspect of your life. While a full stop to your multitasking tendencies may be impractical, you can carve out time to dedicate your mind more intentionally and completely. You may be surprised by how much joy you derive from simply being present.

Explore more advice and products to help you stay present at Natrol.com.

Develop Healthy Sleep Habits

Healthy sleep begins with 7-9 hours of sleep a night, but there’s more you need to know to achieve the sleep you deserve. By getting the recommended amount of sleep and hitting all your sleep stages, you can wake up feeling more refreshed and ready to own the day.

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Create healthy sleep habits. Establishing a consistent sleep-wake schedule helps regulate your circadian rhythms and increases your quality of sleep.

Avoid bright screens 60 minutes before bedtime. Exposure to bright LED lights such as smartphones, laptops and TV screens before bed can interfere with your body’s natural release of melatonin.

Consider taking a melatonin supplement. When you need a little extra nudge toward dreamland, melatonin may help you fall asleep and stay asleep so you wake up refreshed.^†

Create a calm and dark bedroom oasis. A dark, noise-free bedroom can help you sleep better throughout the night. Mask noise pollution with calming sounds and block out disruptive light with darkening curtains or a sleep mask.

Walk or exercise daily. Walking as little as 10 minutes a day can help improve sleep quality.

^{^}Nielsen, xAOC, 52 weeks ending 09/10/22

^†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.



 
SOURCE:
Natrol

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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(Family Features) Clinical trials are necessary for finding new ways of preventing, detecting or treating diseases, but often, limited participation creates challenges for meeting clinical trial goals. Despite decades of effort and strategies to identify and address barriers to recruiting and enrolling study participants, recruitment challenges persist, particularly among women, older adults and diverse patient populations.

Clinical trials

“Potential study participants are reluctant to get involved for a variety of reasons, including the time commitment, lack of clarity regarding safeguards for their well-being and concerns about how their medical condition will be handled during the study,” said Alan Moss, MD, chief scientific officer with the Crohn’s & Colitis Foundation, the leading nonprofit organization focused on both research and support of people living with inflammatory bowel disease (IBD). “Taking part in a clinical trial gives patients an opportunity to access new therapies and can help shape future treatment, including how diseases are diagnosed, treated and even prevented.”

Learning more about the important role clinical trials play in health care may ultimately help you or someone you love find a new treatment or manage a condition, such as IBD, more effectively.

Importance of Clinical Trials
Finding a treatment that relieves patients’ symptoms and helps induce and maintain remission is important. However, these treatments wouldn’t be available without clinical trials. In fact, all U.S. Food & Drug Administration (FDA)-approved medicines currently available on the market are the result of clinical trials and the patients who participated in them. When enrollment targets aren’t reached due to low patient participation, there may be delays in the drug approval process.

What You Should Know
There are plenty of reasons to consider participating in a clinical trial, especially if you’re looking for further options to treat a serious condition. Taking part in a clinical trial is a big step, so it’s important to be well-informed.

• Safety: Investigational treatments must be studied extensively before the FDA will approve them. Each trial follows thorough protocols to ensure the health and safety of its participants. Additionally, patients are followed continuously throughout a trial to monitor their health.
• Eligibility: Who can participate in a clinical trial depends greatly on the specific limits of the study. Each clinical trial has its own goals to achieve, which means different trials have different criteria for patients to meet in order to enroll. Some trials are for patients who have moderate to severe disease and others may seek patients with mild disease. Other trials look for patients without any diagnosis. Prior to enrolling in a trial, a research coordinator will review your complete medical history to see if you meet the inclusion criteria.
• Treatment: When you decide to enroll in a clinical trial, you may have access to the study drug as a form of treatment. Typically, participants will not know if they are receiving the study drug during the trial. This helps reduce potential biases and ensures the fairness of the trial. However, all participants are monitored closely. If there is any change in your medical condition while participating in the study, the research staff will inform you immediately and discuss the situation.
• Cost: The majority of clinical trials are federally or privately funded, so there is typically no cost to participants. While federal law requires most health insurance plans to cover the majority of routine patient care costs associated with clinical trials, there are some costs you may incur, such as travel, gas, parking, child care and time away from work. Trial sponsors commonly cover these costs, as well as any non-routine patient care that isn’t covered by insurance. However, it’s a good idea to get a clear understanding of how the trial you’re considering would handle these expenses.
• Leaving the study: At any point you wish to drop out of the trial, you can, and for any reason. In that case, it’s common for a research coordinator to ask you to complete a final visit and schedule follow-up visits, if needed, to ensure you do not experience any side effects.

How to Learn More
If you’re interested in participating in a clinical trial, it’s important to go to trusted sources to learn more and ask questions. For example, the Crohn’s & Colitis Foundation can point you toward clinical trial opportunities. Your doctor’s office can also be a good source of information about local studies.

If you’re hesitant about joining a trial involving a treatment but are eager to help, you might consider other types of research studies, such as prevention, diagnostic, screening or quality of life trials instead.

Once you identify a clinical trial that interests you and you may be eligible for, contact the research coordinator to learn more. You’ll also want to discuss the study in greater detail with your doctor and talk to loved ones within your support system who may have questions or helpful insight to consider.

Visit crohnscolitisfoundation.org/clinical-trials-community to learn more about IBD clinical trials and find opportunities near you.

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Understanding IBD
Inflammatory bowel disease (IBD) affects nearly 1 in 100 people living in the United States, according to a study led by the Crohn’s & Colitis Foundation. IBD is an umbrella term used to describe disorders that cause chronic inflammation of the gastrointestinal (GI) tract.

Symptoms include diarrhea, as well as abdominal pain, nausea, fever, loss of appetite, fatigue and, at times, rectal bleeding. No single test can confirm IBD, which includes Crohn’s disease and ulcerative colitis. There are currently no cures for IBD. Medication and managing your diet and nutrition are two of the most common treatment recommendations.

Photos courtesy of Shutterstock

SOURCE:
Crohn’s & Colitis Foundation

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.

Angie Brown, Quinnipiac University

Knee injuries are common in athletes, accounting for 41% of all athletic injuries. But knee injuries aren’t limited to competitive athletes. In our everyday lives, an accident or a quick movement in the wrong direction can injure the knee and require medical treatment. A quarter of the adult population worldwide experiences knee pain each year

As a physical therapist and board-certified orthopedic specialist, I help patients of all ages with knee injuries and degenerative conditions.

Your knees have a huge impact on your mobility and overall quality of life, so it’s important to prevent knee problems whenever possible and address pain in these joints with appropriate treatments.

Healthy knees

The knee joint bones consist of the femur, tibia and patella. As in all healthy joints, smooth cartilage covers the surfaces of the bones, forming the joints and allowing for controlled movement.

Muscles, ligaments and tendons further support the knee joint. The anterior cruciate ligament, commonly known as the ACL, and posterior cruciate ligament, or PCL, provide internal stability to the knee. In addition, two tough pieces of fibrocartilage, called menisci, lie inside the joint, providing further stability and shock absorption.

All these structures work together to enable the knee to move smoothly and painlessly throughout everyday movement, whether bending to pick up the family cat or going for a run.

Causes of knee pain

Two major causes of knee pain are acute injury and osteoarthritis.

Ligaments such as the ACL and PCL can be stressed and torn when a shear force occurs between the femur and tibia. ACL injuries often occur when athletes land awkwardly on the knee or quickly pivot on a planted foot. Depending on the severity of the injury, these patients may undergo physical therapy, or they may require surgery for repair or replacement.

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PCL injuries are less common. They occur when the tibia experiences a posterior or backward force. This type of injury is common in car accidents when the knee hits the dashboard, or when patients fall forward when walking up stairs.

The menisci can also experience degeneration and tearing from shear and rotary forces, especially during weight-bearing activities. These types of injuries often require rehabilitation through physical therapy or surgery.

Knee pain can also result from injury or overuse of the muscles and tendons surrounding the knee, including the quadriceps, hamstrings and patella tendon.

Both injuries to and overuse of the knee can lead to degenerative changes in the joint surfaces, known as osteoarthritis. Osteoarthritis is a progressive disease that can lead to pain, swelling and stiffness. This disease affects the knees of over 300 million people worldwide, most often those 50 years of age and up. American adults have a 40% chance of developing osteoarthritis that affects their daily lives, with the knee being the most commonly affected joint.

Age is also a factor in knee pain. The structure and function of your joints change as you age. Cartilage starts to break down, your body produces less synovial fluid to lubricate your joints, and muscle strength and flexibility decrease. This can lead to painful, restricted movement in the joint.

Risk factors for knee problems

There are some risk factors for knee osteoarthritis that you cannot control, such as genetics, age, sex and your history of prior injuries.

Fortunately, there are several risk factors you can control that can predispose you to knee pain and osteoarthritis specifically. The first is excessive weight. Based on studies between 2017 and 2020, nearly 42% of all adult Americans are obese. This obesity is a significant risk factor for diabetes and osteoarthritis and can also play a role in other knee injuries.

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A lack of physical activity is another risk, with 1 in 5 U.S. adults reporting that they’re inactive outside of work duties. This can result in less muscular support for the knee and more pressure on the joint itself.

An inflammatory diet also adds to the risk of knee pain from osteoarthritis. Research shows that the average American diet, often high in sugar and fat and low in fiber, can lead to changes to the gut microbiome that contribute to osteoarthritis pain and inflammation.

Preventing knee pain

Increasing physical activity is one of the key elements to preventing knee pain. Often physical therapy intervention for patients with knee osteoarthritis focuses on strengthening the knee to decrease pain and support the joint during movement.

The U.S. Department of Health and Human Services recommends that adults spend at least 150 to 300 minutes per week on moderate-intensity, or 75 to 150 minutes per week on vigorous-intensity aerobic physical activity. These guidelines do not change for adults who already have osteoarthritis, although their exercise may require less weight-bearing activities, such as swimming, biking or walking.

The agency also recommends that all adults do some form of resistance training at least two or more days a week. Adults with knee osteoarthritis particularly benefit from quadriceps-strengthening exercises, such as straight leg raises.

Treatments for knee pain

Conservative treatment of knee pain includes anti-inflammatory and pain medications and physical therapy.

Medical treatment for knee osteoarthritis may include cortisone injections to decrease inflammation or hyaluronic acid injections, which help lubricate the joint. The relief from these interventions is often temporary, as they do not stop the progression of the disease. But they can delay the need for surgery by one to three years on average, depending on the number of injections.

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Physical therapy is generally a longer-lasting treatment option for knee pain. Physical therapy treatment leads to more sustained pain reduction and functional improvements when compared with cortisone injections treatment and some meniscal repairs.

Surgical interventions for knee pain include the repair, replacement or removal of the ACL, PCL, menisci or cartilage. When more conservative approaches fail, patients with osteoarthritis may benefit from a partial or total knee replacement to allow more pain-free movement. In these procedures, one or both sides of the knee joint are replaced by either plastic or metal components. Afterward, patients attend physical therapy to aid in the return of range of motion.

Although there are risks with any surgery, most patients who undergo knee replacement benefit from decreased pain and increased function, with 90% of all replacements lasting more than 15 years. But not all patients are candidates for such surgeries, as a successful outcome depends on the patient’s overall health and well-being.

New treatments on the horizon

New developments for knee osteoarthritis are focused on less invasive therapies. Recently, the U.S. Food and Drug Administration approved a new implant that acts as a shock absorber. This requires a much simpler procedure than a total knee replacement.

Other promising interventions include knee embolization, a procedure in which tiny particles are injected into the arteries near the knee to decrease blood flow to the area and reduce inflammation near the joint. Researchers are also looking into injectable solutions derived from human bodies, such as plasma-rich protein and fat cells, to decrease inflammation and pain from osteoarthritis. Human stem cells and their growth factors also show potential in treating knee osteoarthritis by potentially improving muscle atrophy and repairing cartilage.

Further research is needed on these novel interventions. However, any intervention that holds promise to stop or delay osteoarthritis is certainly encouraging for the millions of people afflicted with this disease.

Angie Brown, Clinical Associate Professor of Physical Therapy, Quinnipiac University

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This article is republished from The Conversation under a Creative Commons license. Read the original article.

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.