Tag Archives: Life

Cat Trees Are Actually Really Important For Cats’ Well-Being, According To A Behaviourist

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If you share a home with a cat, you’ve probably noticed: Cats tend to seek out heights. What cat owner among us hasn’t caught their pet leaping onto counters or soaring onto shelves so high up that we can’t reach them without a ladder or stepping stool?

This love of high spaces is part of cats’ natural instincts, according to Stephanie Merlin, a certified feline behaviorist and cat well-being educator who runs the popular Instagram account @thefulfilledfeline.

“Cats are both predator and prey, so having a high vantage point is a natural way to help them feel safe and secure,” Merlin wrote. “This isn’t just about fun and games; it’s deeply rooted in their biology.”

One way to support your cat’s evolutionary need for heights is through investing in a cat tree, a dedicated structure with multiple tiers for cats to climb and perch on. The benefits of cat trees “go way beyond offering vertical space,” Merlin explained. “Many include scratching surfaces, cozy beds, hidden nooks and plenty of spots to leap and explore.”

Cat trees crucially provide cats with space to express their natural instincts, Merlin noted, and failing to provide this space can have consequences for you and your pet. “Without these outlets, cats can become bored and frustrated, leading to stress and potentially destructive behaviors, such as scratching furniture,” she explained. Cats may even “hid[e] out of fear because they lack the security of a high vantage point.”

Especially if your household has two or more cats, a cat tree “can be a game-changer,” Merlin wrote.

This is because, in multi-cat homes, cats are essentially sharing their territory and, in their view, competing for limited resources. “Without enough space and separate ‘pathways’ where cats can avoid each other, conflicts are more likely,” as well as increased tension, Merlin explained. “Vertical space offers a fantastic way to expand a cat’s ‘real estate’ and avoid these conflicts.”

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21 Of The Funniest Tweets About Cats And Dogs This Week (July 27-Aug. 2)

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I Just Learned How Much Olympic Athletes Get For Winning Medals, And Wow, It’s Not What I Expected

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The Olympic games aren’t all about the medals, except that they kind of are.

The discs of national glory are so valuable that athletes have sold, or donated, theirs for fortunes; collectors can cough up hundreds of thousands, or even a million plus, on the objects.

But how much do the athletes themselves get paid for placing themselves on the podium?

We’ve already written at HuffPost UK about how little Oscars hosts earn from the gig ― what about Olympic medallists?

It truly depends

Different countries offer different rates of pay for different medals, CNBC reports. And while some governments ― like that of Singapore ― will pay the medallist directly, others do it through different organisations.

Britain is a good example; Team GB offers athletes grants before they reach the games, while Sky says British Athletics “does reportedly pay out medal bonuses independent of the government.”

Though every decorated sportsperson will leave the 2024 Olympic Village with “a stuffed toy of the Olympics mascot and a ‘mysterious’ box containing the official event poster,” CNBC shared that a gold medallist for the US will earn £29,793 ($38,000).

That’s measly compared to Hong Kong’s £602,146 ($768,000) for gold, but decadent in comparison to Australia’s £10,192 (13,000).
What are the going rates for different countries?

We’ve converted the dollar sum into pounds, and the conversion rate will change. With that consideration, in order of payouts, they reportedly are (per CNBC):

Hong Kong

— Gold: £601,812 ($768,000)
— Silver: £300,906 ($384,000)
— Bronze: £150,453 ($192,000)

Singapore

— Gold: £583,789 ($745,000)
— Silver: £292,286 ($373,000)
— Bronze: £145,751 ($186,000)

Indonesia

— Gold: £235,083 ($300,000)
— Silver: £117,541 ($150,000)
— Bronze: £47,016 ($60,000)

Israel

— Gold: £212,358 ($271,000)
— Silver: £169,259 ($216,000)
— Bronze: £105,787 ($135,000)

Republic of Kazakhstan

— Gold: £195,902 ($250,000)
— Silver: £117541 ($150,000)
— Bronze: £58,770 ($75,000)

Malaysia

— Gold: £169,259 ($216,000)
— Silver: £50,934 ($65,000)
— Bronze: £17,239 ($22,000)

Spain

— Gold: £79,928 ($102,000)
— Silver: £40,747 ($52,000)
— Bronze: £25,859 ($33,000)

France

— Gold: £68,174 ($87,000)
— Silver: £33,695 ($43,000)
— Bronze: £17,239 ($22,000)

South Korea

— Gold: £35,262 ($45,000)
— Silver: £19,590 ($25,000)
— Bronze: £14,104 ($18,000)

United States

— Gold: £29,777 ($38,000)
— Silver: £18,023 ($23,000)
— Bronze: £11,754 ($15,000)

Japan

— Gold: £25,075 ($32,000)
— Silver: £10,186 ($13,000)
— Bronze: £4,701 ($6,000)

Poland

— Gold: £19,590 ($25,000)
— Silver: £14,888 ($19,000)
— Bronze: £10,970 ($14,000)

Germany

— Gold: £17,239 ($22,000)
— Silver: £12,537 ($16,000)
— Bronze: £8,619 ($11,000)

Australia

— Gold: £10,186 ($13,000)
— Silver: £7,836 ($10,000)
— Bronze: £5,485 ($7,000)

So how do athletes make money?

Not every Olympic athlete will place in the top three, and even if they did, most Olympians only go to the games once.

So how else do they make money?

Well according to The Telegraph, income sources range from plain ol’ day jobs to OnlyFans accounts and social media money.

Other athletes may secure brand deals through their work or get government or charitable grants.

This year, musician Flava Flav began supporting the US women’s Olympic water polo team after learning many of them were working ” one, two and three jobs.”

58% of Olympic athletes did not consider themselves financially stable when asked at the 2020 Tokyo Olympics, Forbes reports.

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The Shame Of Acne Is Real — These People (Even Derms) Reveal How They Get Through It

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I’ve struggled with acne since high school and sometimes had to skip school because I felt self-conscious, judged and afraid that people would whisper behind my back.

As a teen, I went to a dermatologist who put me on a course of treatments that was ineffective and, at times, painful. As my spots only grew redder, I felt insecure and ugly because of my acne, and I felt that no one understood me. Acne took a toll on my mental health. It made me feel I wasn’t worthy.

I’ve since grown in my confidence, but I know others are going through what I used to go through — and they should know they’re not alone. Acne affects over 50 million people in the U.S. every year, with 85% of those between the ages of 12 and 24.

Various studies have shown that skin conditions — like vitiligo, acne and psoriasis — can be debilitating both physically and mentally, often increasing anxiety and depression. Another study noted that people in their late teens with acne expressed “more depressive symptoms, lower self-attitude, more feelings of uselessness, fewer feelings of pride, lower self-worth, and lower body satisfaction than those without acne.”

There’s a myriad of acne products on the market, often targeting our insecurities. The size of the acne medication market in 2022 was at $9.9 billion, while Statista estimates it will reach $17.5 billion by 2032.

But sometimes just getting rid of the spots is a temporary fix. Self-acceptance, which doesn’t come easily, can be a more effective tool.

HuffPost spoke to people who struggled with acne and acceptance to learn the different ways their skin condition affected them, and how they got through it.

“My biggest advice to others is to seek help as early as possible.”

“I felt very insecure about my skin and I used to hate taking photos. It didn’t stop me from enjoying school or extracurricular activities, but it did make me feel much more self-conscious and negatively affected my self-esteem.

“Interestingly I didn’t feel judged by others, but I felt judged by myself. I wanted clear skin like most of my peers and I tried many different OTC products to ‘treat’ it, only to make it worse. I specifically remember going to a dermatologist for acne. It felt somewhat frivolous and fluffy, like I should be worried about things that actually ‘mattered’ and not acne. However, I remember going to a dermatologist and having a dedicated conversation about my acne and all the available treatments. He acknowledged my acne, validated my concerns, and actually came up with a very precise treatment plan. I remember feeling justified and reassured. It sounds silly, but I felt heard and it made an impact.

“There are so many effective treatments for acne, and they work incredibly well for the most part. The only treatment that really worked for me was Accutane, and I needed to take it twice. And I still have acne flares occasionally, but it’s much more manageable. My biggest advice to others is to seek help as early as possible. It’s much easier to manage earlier on and you can avoid deep acne scars that are very difficult to treat, so go see a board-certified dermatologist if it’s been bothering you. You don’t have to live with acne if you don’t want to.” — Dr. David Kim, board-certified dermatologist at IDRISS Dermatology in New York City

“I know I am not alone in this. These are the same sentiments I hear being echoed by my patients in-clinic, on a daily basis.”

“As a teenager, my skin problems caused a world of pain. I was about 12 years old when my acne started. Sadly it developed around the same time as a bereavement, which resulted in my personal circumstances changing. In the space of a few short weeks, I was suddenly confronted with bereavement, a new school in an unfamiliar place, and trying to make friends, all whilst having dreadful acne. I was painfully shy and it was hard. I didn’t want people to look at me. All I could see in the mirror were my spots. My eyes would not catch the normal skin between them. They disgusted me and I was certain that anyone who looked at me would feel the same. Unsurprisingly, I didn’t make many friends.

“As an adult with acne, spots continue to evoke shame, embarrassment and feelings of inadequacy. It also generates anger: ‘I should have grown out of this by now!’ In meetings, you wonder if others are taking you seriously when inside you feel like a spotty teenager. Or, if your skin is bad enough, you cancel the meetings altogether for fear of being looked at or, worse still, judged. I know I am not alone in this. These are the same sentiments I hear being echoed by my patients in-clinic, on a daily basis. Acne can have profound effects on self-esteem and confidence.

“It was this personal firsthand experience of acne and how it can affect one’s mental health that led me to specialise in the treatment of acne. I know what it’s like to be in my patient’s shoes and I’m passionate about treating acne before it scars, which is much harder to treat.” — Dr. Anjali Mahto, consultant dermatologist at Self London

“My struggle has made me understand that it’s only human of me and how my skin looks doesn’t define me as a person.”

“I remember I started getting acne very early, as soon as I turned 13. It wasn’t severe in the beginning, but within a year, my face was full of painful cystic acne all over it, and suddenly that was the only thing people noticed about me wherever I’d go. From name-calling in my own house to visiting different dermatologists and ‘experts’ for wild advice, it was simply traumatic.

“The most difficult part was dealing with unsolicited opinions from people who weren’t even aware of the root cause but were always ready with tips that I never asked for. Even visiting dermatologists wasn’t very helpful, as most of them would put me on hardcore treatments, which would only make it worse. I remember I slowly started isolating myself and started making excuses for being home. I remember breaking down in front of my parents on multiple occasions just so that I could skip school on my worst days.

“After fighting severe cystic acne for almost two years, I started doing my own research just to understand my skin better. … Slowly, the condition improved. Almost 10 years down the line, I’m a content creator talking about beauty. While I still get a little conscious if someone talks about my skin (even good comments) and getting frequent breakouts as acne in most cases is chronic, my struggle has made me understand that it’s only human of me and how my skin looks doesn’t define me as a person.” — Yashwant Singh, content creator, @yashwantsngh

“Don’t let acne control your life.”

“While my acne didn’t keep me from doing daily activities as a teen, it made me feel self-conscious. I was constantly worrying about what others were thinking of me. I remember I would always compare myself to others, whether they were friends or other people my age, basically asking why they weren’t struggling with this in the same way I was. So, in a way, I think I was judging myself. My confidence was impacted in a way I wasn’t expecting. I simply didn’t want to bring attention to myself but rather wanted to blend in. I know I wanted to try anything and everything to get rid of my acne because it started to become a defining feature for me, which I absolutely hated.

“The way I overcame these feelings was by reminding myself that this wasn’t the end of the world. I had to remember that I wasn’t the only one struggling with acne, especially as a teenager. Also having support was very important.

“For anyone struggling with acne, I know how difficult it can be to in the mirror and think that there’s no way it can get better, but it can. I’m now 28, and aside from the occasional blemish, I no longer struggle with acne. Surround yourself with a good support system and continue to do things that bring you joy. Don’t let acne control your life.” — David Triana, public relations consultant in Orlando, Flοrida

“A reminder: Not everything you see online is a reality at all.”

“I felt majorly insecure. I was young, and in the early years of middle school, I was consistently late making sure my makeup was right. As I grew up, I became more and more limited, never leaving the house without makeup and never letting anyone see my bare skin.

“I felt judged in so many ways, I felt like people thought I was dirty or just didn’t take care of myself. People would stare and make remarks about my skin and I felt really excluded. I felt like people just avoided me where they could because of my skin, and it was so debilitating.

“Overcoming these feelings came after I started taking pictures of my skin and posting about it. Finding a community that was open and welcoming and seeing other people who looked like me on my socials was a big help — it made it feel more normal, less different and more included. Realising acne is so normal and widely experienced really helped shift my perspective of it being a bad thing.

“And a reminder: Not everything you see online is a reality at all. I feel my generation has so much pressure to look a certain way 24/7, which isn’t possible. It’s OK to have skin problems, and it’s OK to just be YOU in whatever capacity that looks like!” — Abigail Collins, content creator, @abis_acne

“These unsolicited comments sometimes get to me.”

“I was so insecure when I first started developing cystic hormonal acne. It’s been something that subconsciously has been holding me back from enjoying events, going out and creating content as much as I wanted to, especially since I’m in the skin care niche on social media. Someone is constantly asking, ‘Why isn’t your skin clear when you use so many products?’ These unsolicited comments sometimes get to me. I feel judged and embarrassed for the condition of my skin.

“But I’m slowly figuring things out, including how to ignore unsolicited advice and stop questioning the condition of my skin and whether my acne will ever improve. Instead, I’m focusing on being present and being more mindful instead of having negative thoughts, and also stepping away from the mirror and friendships that bring me down. All these things have helped change my perspective.” — Abby Rose Maureen, content creator, @abbyrosemaureen

“I feel like my struggle with acne shaped who I am today.”

“I struggled with acne on my face and back throughout high school and in college. It’s been quite a journey, to say the least. At first, it took a toll on my self-esteem. I felt like people were constantly staring at my skin instead of seeing me for who I am. It made me feel judged and self-conscious in social situations, and even simple tasks like changing my shirt during gym class or swimming with friends became stressful. I would make sure my back was against a wall while changing my shirt to ensure no one could see my back. I was also the only one to wear a swim shirt when swimming with friends to hide my back acne.

“Overcoming these feelings wasn’t easy. I started by understanding that acne is an issue many people struggle with. I spoke to dermatologists about medical treatments, and my skin slowly improved. Beyond medical treatments, I found that self-acceptance was crucial. I realised that my worth shouldn’t be defined by the state of my skin. I began to surround myself with only supportive friends and family who didn’t judge me based on my acne which was out of my control. Today, I still get some acne breakouts, but I no longer let it affect my self-esteem.

“Through my journey, I learned the importance of perseverance and self-acceptance. I feel like my struggle with acne shaped who I am today. I never judge people by their appearance, because I know what it feels like. I enjoy sharing my acne story to help others know they’re not alone and that they will get through it just like I did!” — Vin Cirisano, content creator, @sirisano

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9 Things Eye Doctors Say You Should Never, Ever Do

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Eye health is an easy area to overlook for many people ― that is, until a problem arises.

Visual decline, infection, injury and other ocular issues are fairly common, especially as we age. And although there are many treatments and even surgeries to fix our eye health woes, it would be nice to avoid reaching this point.

The good news is there are many ways to help prevent infection and damage to keep our eyes healthy as we age.

HuffPost asked eye doctors to share the things they never do in the interest of their ocular health. Read on for the behaviours they avoid.

They don’t sleep in contact lenses.

“I never sleep in my contact lenses unless the contact lenses have FDA approval for extended wear because of the risk of painful eye infections and cornea damage,” said Dr. William McLaughlin, an optometrist at The Ohio State University Wexner Medical Center.

Occasionally, people who wear contacts might get exhausted or have a few too many drinks and pass out before they’ve had a chance to remove their lenses, or they might need to take a midday nap or find themselves dozing on a plane. But it’s really important to try to remember to take out your contacts in these situations.

“Sleeping in contacts allows for microbes and bacteria from the contact lens to multiply overnight,” said Dr. Ella Faktorovich, an eye doctor and founder of Pacific Vision Institute. “This can lead to further complications, such as a corneal ulcer, which can be vision-threatening and lead to the need for a corneal transplant.”

They don’t stare closely at a screen for too long without breaks.

“When people look at a phone, laptop, or book too closely for an extended period, it can increase the risk of myopia in young people and cause eyestrain for people of all ages,” Faktorovich said. “Myopia typically develops in childhood and then deteriorates until the late teenage years.”

She recommended following the “20-20-20 Rule” for preventing and relieving digital eye strain. The method involves taking a 20-second break every 20 minutes to look at something 20 feet away. Easing your eye strain can improve your overall eye health as you age.

“As people age, they will experience presbyopia, leading to the potential need for procedures like Monovision LASIK or PRK, where one eye is corrected for distance vision while the other is left mildly nearsighted or uncorrected,” Faktorovich added. “Other procedures to help presbyopia may be lens replacement surgery.”

They don’t put off eye exams.

“I never forget to have my eyes examined at least every year to year and a half,” McLaughlin said.

It’s particularly important to keep up with your regular appointments, including dilated eye exams, if you have a condition that puts your eye health at risk.

“Those diagnosed with diabetes are at increased risk of developing retinopathy,” noted Dr. Barbara Mihalik, an optometrist at The Ohio State University Wexner Medical Center. “This starts as bleeding within the retina and can progress to swelling within the retina, cataracts, glaucoma, and development of new leaky blood vessels that can cause sudden loss of vision and lead to retinal detachment which can cause permanent vision loss. Often those affected do not have any visual problems so it’s important to get dilated at least once a year to monitor for this since there are treatments to prevent this vision loss.”

They don’t ignore a sudden vision change.

“I would never ignore a sudden onset of a shower of floaters ― spots in the vision ― and flashing lights, especially if accompanied by a curtain crossing the vision,” Mihalik said. “All of these can be a warning sign of a retinal tear, break or hole that can lead to a retinal detachment.”

If caught early, this problem can be treated before the retina detaches, she added.

“If the retina does detach, it then requires surgical treatment and the level of vision that can be restored depends on how much and for how long the retina was detached,” Mihalik explained. “If you ever do develop new onset floaters and flashing lights, call your eye care provider right away.”

It's important to reach out to an eye doctor ASAP if you notice any sudden vision changes or other eye problems.

LaylaBird via Getty Images

It’s important to reach out to an eye doctor ASAP if you notice any sudden vision changes or other eye problems.

They don’t leave makeup on overnight.

“Under-lubricating the eyes is an often overlooked part of symptomatic eye issues, especially in people who use contact lenses or makeup,” said Dr. Avnish Deobhakta, an ophthalmologist at the New York Eye and Ear Infirmary of Mount Sinai. “A major change that occurs as we age is that we do not make adequate quality tears ― this is particularly problematic for people who use contact lenses, which are placed directly on the surface of cornea, or certain forms of makeup on the eyelids, which often disrupt tear production.”

He noted that the cornea requires constant lubrication to function effectively, and both the aging process and use of contact lenses and makeup can reduce the body’s natural lubrication ability. In addition to avoiding sleeping in contacts, he urged makeup-wearers to thoroughly wash it off before going to bed. Failing to remove your makeup can lead to eye infections and adversely impact your eye lubrication.

“One way to help deal with [under-lubrication] is to use preservative free artificial tears as a matter of routine,” Avnish added. “These artificial tears are made with substances that help lubricate the surface of the eye. However, importantly, they do not have preservatives, which can sometimes cause side effects. We often advocate using them three to four times a day.”

They don’t stare at the sun.

“People should never look directly at the sun,” Faktorovich said. “Earlier this year, we witnessed a solar eclipse where many people were tempted to look at the sun through regular sunglasses or homemade sunglasses, which can be extremely detrimental to the eye. Staring directly at the sun without the right eye protection for even a short time can permanently damage your retina, the layer of tissue in the back of your eye that converts light to electrical signals for the brain.”

In the event of a solar eclipse, she recommended using the proper protection to avoid retinal burn and other serious eye damage.

They don’t smoke or vape.

“Smoking and vaping are some of the worst activities that one can do for both one’s general health, especially for the eyes,” Deobhakta said. “There are very severe diseases that destroy the parts of the eye that are irreplaceable, such as the retina, which occur much more often in people who smoke.”

He noted that smoking is also associated with increased rates of cataract formation, which leads to a clouding of the lens and often requires surgery to remove.

“In addition, the fumes themselves can cause damage to the surface of the eye, causing corneal abrasions and extremely painful dry eye, often requiring lifelong treatment to address,” Deobhakta said. “In other words, avoid smoking and vaping if you want a lifetime of healthy eyes.”

They don’t rinse contact lenses in tap water.

Mihalik noted that she would never use tap water to rinse contact lenses.

“There is a high risk of developing microbial keratitis, otherwise known as a corneal ulcer, that can lead to permanent blindness and in some cases corneal transplant,” she noted. “Instead, always rinse and store in contact lens solution, replace your case regularly, and replace lenses as directed by your eye care provider.”

In addition to storing and lubricating your contact lenses improperly, using the same pair for longer than recommended can lead to eye health issues.

“I never forget to discard my contact lenses in the prescribed time period,” McLaughlin said.

They don’t eat an unbalanced diet.

“Eating a diet high in sugar and fat may go without saying as being bad for one’s health, but it also has a disproportionately negative effect on the eyes,” Deobhakta said. “Certain diseases like diabetes are responsible for the most common forms of irreversible blindness that we see in our clinics, and that is often linked to eating an unbalanced diet high in carbohydrates and fat.”

He noted that the risk of experiencing a stroke in the eye is higher for those with uncontrolled high blood pressure.

“Some good news however ― eating a balanced diet (with exercise) not only helps other parts of the body, but drastically reduces the chances of these kinds of diseases occurring,” Deobhakta said. “So our advice is to eat a Mediterranean Diet, low in sugar and fat, and do something physical you enjoy, like running or biking or taking a walk.”

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Is It Healthy To Eat The Same Thing Every Day? Even If It’s Nutritious?

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Sometimes, eating the same thing every day, especially if it’s nutritious, seems like a good idea. Having something like egg whites, yogurt and toast for breakfast, and chicken, broccoli and rice for dinner helps with meal preparation and simplifies one’s life.

It can also aid in maintaining energy levels. For example, an athlete friend of mine eats the same thing every day at the exact same time (3:30 p.m.) to “secure his energy levels.” Two hours before his workout, he eats chicken, rice and rice cakes. Eating the same thing guarantees his energy, and eating two hours before working out allows him to digest the food. He also typically eats the same food for breakfast every day.

But getting stuck in a steadfast routine can have some drawbacks. Is this type of eating regimen healthy enough?

There’s a fine line to be aware of.

While it can be common to eat the same foods every day, there can be a point when it turns into something of more concern. Katherine Metzelaar, a Seattle-based dietitian and certified intuitive eating counsellor, explained if someone’s eating the same foods every day, they might have an eating disorder called avoidant/restrictive food intake disorder, or ARFID.

“My first thought is, ‘Why is someone doing that?’” Austin-based dietitian, nutrition therapist, and body image healer Emily Van Eck told HuffPost. “If someone is doing that, I would wonder why, because they could be overly fixating on something.”

Even if someone is neurodivergent and needs to eat the same foods all the time, Metzelaar encourages variety. Plus, consuming the same foods every day could lead to nutrient deficiencies and poor gut health. Metzelaar said that could include bloating and constipation.

“Humans don’t benefit from having the same exact thing every single day,” she said. “Human bodies really benefit from having a variety of different kinds of foods throughout the day, throughout the week, over time.”

Variety is generally best.

Van Eck also said choosing an assortment of foods works best. “I think a variety is best, as in trying to eat different types of grains, different types of vegetables, and different types of protein over the course of a month,” Van Eck said. “I don’t think we need to micromanage the variety of our diet but generally change it up. That also helps with enjoyment and satisfaction. You will get bored eating the same thing every day. It’s beneficial to practice variety because that way when you get sick of something, you have other things you know you like.”

She suggests eating vegetables because they contain valuable fibre, vitamins, phytonutrients and antioxidants, which lower cholesterol and blood pressure and help in disease prevention.

“If your everyday meal includes a lot of variety, just in that one day you’re going to be getting a lot more nutrients than if you’re just eating egg and toast for breakfast, a turkey sandwich, and beef and rice for dinner,” Van Eck said. “You’re not going to be getting lots of vitamins and minerals, so it really depends on what you’re eating.”

Meal prepping something healthy for a week is fine, just as long as it's not the same exact food every week.

Westend61 via Getty Images

Meal prepping something healthy for a week is fine, just as long as it’s not the same exact food every week.

However, according to Van Eck, it’s OK to meal prep a batch of chicken and rice and broccoli for a week as long as you switch it up the following week or so. “That’s a good way to streamline,” she said.

Long term, not eating a well-balanced diet can affect a person’s mental wellness and social life.

Limiting one’s food options “can increase anxiety around food,” Metzelaar said. “Food is such a pleasurable, joyful part of life, so it can impact people’s mental health as well. We gather with food. We celebrate with food.”

Another concern about eating the same thing is that it can result in intense cravings, or a fixation on the foods you aren’t eating. Metzelaar cited fitness competitors who go on strict diets, saying, “They start to notice cravings for other foods and that can show up in all kinds of ways like in sweets or certain dishes, and a lot of food taking up a lot of headspace for them, dreaming about food, waking up in the middle of the night craving food.”

The bottom line is, eating a mixture of foods and obtaining enough nutrients every day is ideal for a healthy lifestyle.

“Not overthinking our food choices is important, and over-stressing about food doesn’t necessarily do any good,” Van Eck said. “We don’t need to be perfect eaters. If you want to improve your diet, if you’re looking at the things you’re eating and you’re like, ‘Man, I’m not really getting any vegetables,’ or ‘I am not getting enough protein,’ or ‘My blood sugar is kind of out of whack’ or whatever, you can take small steps to improve that. But overhauling everything in your diet is never the answer.”

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The 6 Most Common Issues Introverts Bring Up In Therapy

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As someone who spends a lot of time alone, I’d call myself an introvert. Not only do I enjoy my own company, but also I need that time alone to recharge myself even if it was just from a tiny social interaction. However, on the other hand, extroverts get energised by being around people and receiving lots of stimulation.

With that said, sometimes society isn’t made to fit the needs of introverts, and it can be difficult to socialise and communicate. That’s where therapy comes in handy: It can help you navigate these situations and assist you in exploring your own inner life, making you more comfortable with your quieter nature and your needs that come with it.

Below, we asked therapists to share the most common topics introverts frequently bring up in therapy and why they usually come up. If you relate, you’re not alone.

Finding space to recharge their social battery

Everyone needs a bit of alone time every now and then. However, some need it more than others ― and it can be hard to achieve that when loved ones may not understand how important it is or if you don’t have the physical space to just be isolated.

“Many introverts may feel drained after socialising with friends, and it’s important for them to create space to recharge. This can be difficult if they live with a partner or roommate,” said Kristen Casey, a telehealth clinical psychologist and insomnia specialist. “In therapy, we usually discuss how to communicate their needs effectively to ensure their friends or family understand that the creation of space from others is not personal.”

Kristen Gingrich, a therapist and certified alcohol and drug counsellor, said that she usually tells her clients to go into a bathroom for five to seven minutes to ground themselves and recoup since it’s the place where you’re least likely to be bothered.

Setting boundaries with friends and loved ones

Many people find it difficult to set boundaries, but it can be even harder for introverts to speak up for themselves and communicate their needs.

“A lot of times, introverts talk about how they struggle to set boundaries because it can require more extroverted energy than they are comfortable with,” Gingrich said.

She added that when an introverted client is struggling with this, they may discuss ways to set boundaries that are clear and to the point, as sometimes it can be easy to get caught up in the discussion aspect as opposed to actually setting them.

Additionally, coping skills and distress tolerance skills are usually talked about because uncomfortable feelings and emotions will likely arise when setting boundaries, and it’s important for clients to know how to manage those in a healthy way when they come up.

Managing communication with friends

This isn’t a topic only introverts bring up in therapy, but it comes up often because it can be overwhelming to respond to texts and calls sometimes when your social battery is running low.

“The concept of answering phone calls or text messages may feel overwhelming for some introverts, and they may struggle with coaching their loved ones on their preferences for communication,” Casey said.

In these instances, the client might raise concerns around friends and family members taking their delay in response personally or viewing it as a sign that they don’t value the relationship, as opposed to it simply being a result of their needs.

“In therapy, we explore ways to coach friends and family on their preferences or how to answer briefly to maintain the relationship,” Casey said.

Setting boundaries and communicating with loved ones is important for introverts to maintain their alone time.

via Getty Images

Setting boundaries and communicating with loved ones is important for introverts to maintain their alone time.

Managing overstimulation and irritability

After a while of socialising in a group setting, introverts will need that alone time to recharge their battery. When they can’t get that or have trouble communicating that need, it can sometimes lead to irritability ― a topic that introverts tend to bring up in therapy as they are looking for better ways to manage it.

“This is a thing I see with introverts and that is when they are overstimulated or their social battery runs empty, that they either shut down or it turns into irritability, which is really common,” Gingrich said.

In session, the therapist and client will together to discuss and build mindfulness skills and coping techniques to help prepare them for situations when they are highly irritable or overstimulated.

“We also talk about how to take accountability for the times where their irritability may get the best of them and come out towards other people,” Gingrich said.

Although it may be difficult, it’s important to take accountability and move forward in a more healthy and productive manner.

Wanting to find a romantic relationship

Dating is hard for just about anybody ― this includes introverts, who get easily drained by social interactions. Going on many dates can feel overwhelming for an introvert who needs frequent alone time to recharge.

“Clients often bring this up often because the idea of internet dating seems daunting with meeting lots of people and going out on different occasions,” said Heather Kent, a registered psychotherapist and trauma recovery specialist in Canada.

It’s not that introverts don’t want romantic relationships, but it can be hard to find the balance necessary to suit the needs of both people.

Dealing with societal pressure

Society places a lot of pressure on people to maintain the status quo in just about everything. However, introverts tend to find this hard when the extroverted personality is the default.

“Introverts often bring up how they worry about how others feel about them and that they feel a constant societal pressure to be involved in activities and engaged with friends,” Casey said. “They may also sometimes think that something is wrong with them, or that they aren’t living up to societal standards because of this.”

During sessions, she works with her clients to explore the need to adjust their own expectations with societal standards to ensure they feel seen and heard and live a life of their choosing. It’s more advantageous than trying to be someone you’re not.

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Let’s Settle This – Who Gets To Use The Aeroplane Armrests?

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Is it rude to recline your seat? What’s the best way to ask a fellow passenger to switch spots? What about taking your shoes off during a flight?

There are seemingly endless etiquette considerations in the world of commercial air travel. Although some rules and norms are obvious (no, you should not snack on your smelly canned tuna mid-flight), others remain less well understood. For instance, who is entitled to use the armrests between seats?

To answer this question, we asked experts to weigh in on the etiquette for airplane armrests and the best practices for sharing them.

What are the etiquette rules for shared armrests?

“For a row with two seats, the middle armrest is shared,” said Jodi R.R. Smith, the president of Mannersmith Etiquette Consulting. “For a row with three seats, both middle armrests are for the person in the middle. The window traveler has the wall and the aisle traveler has the space of the aisle.”

For a row with four seats, she noted that the armrest between the two middle seats is shared and that the two middle-seat passengers also have ownership of the armrest between their seats and the passengers on either end.

Other etiquette experts have slightly different takes on the topic.

“When it comes to armrests, the middle seat generally has their choice but should only use one armrest or the other,” Diane Gottsman, an etiquette expert and corporate trainer specialising in adult behaviour, told HuffPost.

Meanwhile, the Emily Post Institute’s website notes, “The middle seat arm rests are shared property. That said, it’s generous for the aisle and window seat holders to give the middle passenger a chance to claim them first.”

Consider taking turns or sharing middle armrests when possible as well. This is also the proper approach for a two-seat row in which each passenger has one personal armrest and one shared between them.

“It is proper etiquette for the passenger sitting at the window to use the arm rest near the window as often as they like,” said Jackie Vernon-Thompson, the founder of From the Inside-Out School of Etiquette. “The passenger sitting in the aisle seat has full access to the armrest near the aisle. Typically, the center armrest can be used by either at any time.”

Understanding the space limits of the aircraft and being open to compromise is also key.

“Keep in mind that the passenger sitting in the aisle seat may oftentimes use the middle armrest to leave room for the flight attendants and the cart used to serve everyone and to avoid being bumped on the shoulder when fellow passengers walk by,” Vernon-Thompson noted. “Consideration, respect and courtesy are extremely important when in a shared space and, more specifically, sharing an armrest.”

Smith noted that she is “very militant” about the topic of airplane armrest ownership but emphasised that there are exceptions to the rule of the middle seat passenger having ownership of both armrests.

“When traveling you must also pack your kindness and your consideration,” she said. “If you are a tiny human and the person next to you is folding themselves into an origami-yoga pose to fit in the seat, even if the armrest is ‘yours,’ you should share. Yes, humans are territorial creatures, and when a resource is a premium, our thoughts quickly turn to what we can claim.”

However, what separates humans from many other animals is our ability to empathise and work together, she added.

“Our goal is to arrive at our destination as safely and quickly as possible,” Smith explained. “If you do not need space, offer to share.”

What should you do if your fellow passengers aren’t following these rules?

“If a fellow passenger is not being respectful with their armrest, meaning they are leaning into your personal space over the armrest, look at them and politely request they slightly adjust their body as it seems you are short on room,” Gottsman suggested.

Whatever you do, refrain from taking an argumentative or combative approach to this request. Don’t assume your fellow travellers have bad intentions, and extend grace.

“You may politely ask if it is OK for you to use a portion of the armrest,” Vernon-Thompson said. “There are times passengers may be flying for business and are exhausted or there may be other reasons that have occupied a passenger’s thoughts, and they just did not think about the fact that they should be sharing the armrest.”

Before you broach the topic, take a moment to assess the situation and the possible outcomes. It’s only an armrest after all.

“If someone is using your armrest, you have to ask yourself whether it’s worth the potential altercation,” Gottsman said. “It’s always best to ask a flight attendant for assistance, but arguing over an armrest is probably low on a flight attendant’s radar when they are responsible for the safety and comfort of the entire plane.”

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This Is 1 Stretch You Should Be Doing More Of As You Age

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Wisdom comes with age. But flexibility? It feels like we lose a little limberness every year — and that can come with some (*ahem*) stiff consequences.

It’s not just that you can’t do the splits or touch your toes like you used to. Having tighter muscles can affect your ability to navigate day-to-day life, something you may have already started to feel if you have a job that requires a lot of sitting.

Luckily, there’s one easy thing you can do to combat this: stretch your hip flexors.

While all types of stretches are good for your body, focusing on your hip flexors is especially important to maintain mobility as you get older. Tight hip flexors can cause lower back pain and muscle fatigue and stretching them can improve balance and resolve other issues, according to a 2021 meta-analysis.

Gavin Hamer, a physical therapist and the national director of clinical education at Fyzical Therapy & Balance Centers, told HuffPost that “stretching will positively affect the joints, ligaments, and muscles around the hip.”

“Flexible muscles are less likely to become strained, and mobile joints are kept healthy by improving circulation and lubrication,” Hamer added.

Not to mention, flexible hips lead to “greater stride length and more effective reactions to balance challenges,” according to Hamer.

Why Do We Lose Flexibility?

Dr. Georgiy Brusovanik, an orthopaedic surgeon and spine and bone specialist at Miami Spine Doctor, said that we lose disc height in our spines when we age, leading to a loss of lumbar lordosis, which is the natural inward curve of your spine.

“Think of it as we get more and more pitched forward,” he explained. “An extreme example of this is our elderly who may have a difficult time even looking up at the horizon.” This is a slow process that happens over time.

“Loss of hip cartilage is inevitable just like loss of knee cartilage and loss of disc height,” he said, adding that doing hip extensions (i.e., stretching your hips) will help slow this down.

“As the joint capsule ages, it gets inflamed and ossifies — parts of it literally turn to bone,” he said. “Stretching may counter that process and maintain a more natural range of motion.”

A bridge can help you stretch and strengthen your hip flexors.

SrdjanPav via Getty Images

A bridge can help you stretch and strengthen your hip flexors.

The Best Stretch To Help With Your Hip Flexors

To directly balance out the normal hip flexion position (think: curling in a ball at night or sitting rounded forward during the day), Brusovanik suggested doing hip extensions.

To do a hip extension, lie flat on your back with your knees bent in front of you. Place your hands on the floor under your lower back, then lift your hips as high as you can in a “bridge” pose.

Doing this stretch is “paramount to counter loss of disc height that is due to disc degeneration,” according to Brusovanik. He added that it’s “key to both maintaining upright posture as well as having the ability to keep a long, healthy stride during walking and running.”

In addition to the “bridge,” Hamer suggested incorporating stretching routines or exercises, like yoga or Pilates, into daily life, as they can “significantly help maintain joint mobility” by stimulating circulation and lubrication.

“While aging inevitably changes our bodies, taking proactive steps to preserve hip flexibility can significantly improve the quality of life,” he explained. “By embracing regular exercise routines that prioritise joint mobility and health, individuals can potentially mitigate the effects of aging on hip stiffness and maintain an active lifestyle for years to come.”

Hamer recommended six additional stretches to try if you want to work on your hip flexibility even more:

  • Forward crouch: Stand in front of a sturdy chair with your feet hip-width apart. Hold the back of the chair and squat down, bending your knees and keeping your back straight. Breathe out as you go down until you feel your butt and thighs working, then breathe in as you come back up, repeating 10 times.
  • Wide crouch: Stand with your feet wider than hip-width apart and your knees and feet turned out. Hold the back of a sturdy chair and squat, making sure to keep your butt out and your back straight. Do the same breathing as before, repeating 10 times.
  • Side lunge: In a wide stance, place the chair to your side. Bend your knees, shifting your pelvis away from the chair and leaning your shoulders toward the chair. You should feel the stretch on the inside leg closest to the chair. Breathe out and add a little more stretch, continuing for 30 seconds and repeating twice on each leg.
  • Forward lunge: With the chair still at your side, position your feet in a lunge position with your front foot farther away from the chair. Bend your forward knee 30 degrees and angle your back foot toward the chair. Raise the arm not holding onto the chair up toward the ceiling, then draw the hip on your forward leg back. Hold for 30 seconds, repeating twice on each leg.
  • Seated figure-four: Sit at the edge of a sturdy chair, putting one leg straight out in front of you and crossing the opposite ankle over the straight leg’s shin. Use your hands to pull the ankle up toward your hip as much as you can. Then, with your hands behind your back, lean forward at the hips, breathing in and out and leaning forward a little bit more. Hold for 30 seconds and repeat twice on each side.
  • Butterfly: Sit on the floor with the soles of your feet facing each other and touching. Your knees should be out wide to your sides and your back should be tall. Lean forward at the hips, placing your hands on your back for support, and stretch as much as you can with each breath in and out. Hold for 30 seconds and repeat twice.

Always consult with your doctor before starting any new exercise routine. And if you are experiencing pain when rotating your hips (or if you have to hold your pants to help lift your leg in and out of the car), then you should make a consultation with an orthopaedic surgeon. You’ll need to make sure a larger problem, like injury or hip arthritis, isn’t to blame.

For everyone else, taking a few minutes a day to stretch out your hips can make a huge difference in your ability to walk and tackle each day. Everyone will lose flexibility eventually, but taking steps to slow down the process can have a lasting impact on your quality of life.

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This Olympic Athlete Schooled A TikTok User Who Commented On Her BMI, And It’s Deliciously Satisfying

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In a recent TikTok, US rugby player Ilona Maher shared a comment she’d gotten on a previous video.

It read, “I bet that person has a 30% BMI” (it seems she was referencing a BMI of 30, which is the point at which a person is officially classed as “obese” by the index).

“Hi, thank you for this comment. I think you were trying to roast me, but this is actually a fact,” Ilona began her video in response to the remark.

“I do have a BMI of 30. Well, 29.3 to be even more exact. I’ve been considered ‘overweight’ my whole life,” the professional athlete explained.

The rugby player broke down how BMI works

After sharing that she had been classed as “overweight” as the result of a physical she’d completed in high school, the rugby star said, “I was so embarrassed.”

Since then, though, things have changed.

“I chatted with my dietician, because I go off of, you know, facts,” she explained, “and we talked about BMI. And we talked about how it really isn’t helpful for athletes,” she said.

That’s because muscle is denser than fat, meaning a square inch of muscle will be heavier than a square inch of fat; you can have a very low body fat percentage (the thing doctors tend to worry about) while maintaining a high weight, especially as a sportsperson.

“BMI doesn’t tell you much. It just tells you your height and weight and what that equals,” Ilona shared. “I’m 5′10″, 200 pounds ― and I have about, and this is an estimate, but about 170 pounds of lean muscle,” she added.

That puts her body fat percentage at 15% (that’s at the lower limit of the Royal College of Nursing’s recommended body fat percentage for women aged 20-40, which is 15% to 31%).

Maher added, “BMI doesn’t really tell you what I can do… So, I do have a BMI of 30. I am considered ‘overweight.’ But alas, I’m going to the Olympics, and you’re not.”

BMI has long had its faults

Not only is BMI not very useful for athletes, but it wasn’t even devised to measure people’s health.

Lambert Adolphe Jacques Quetelet came up with it in the 1830s as a part of his measure of the “average” man, which he saw as aspirational. (“Average” to Quetelet was, of course, exclusively Western European men.)

Researchers from the Perelman School of Medicine, University of Pennsylvania, have published an article in the journal Science which shared that BMI “is an inaccurate measure of body fat content and does not take into account muscle mass, bone density, overall body composition, and racial and sex differences.”

Nick Trefethen, Professor of Numerical Analysis at Oxford University’s Mathematical Institute, also told The Economist in a letter that the calculations of the index are off.

“We live in a three-dimensional world, yet the BMI is defined as weight divided by
height squared. It was invented in the 1840s, before calculators, when a formula had to be very simple to be usable.”

“As a consequence of this ill-founded definition, millions of short people think they are thinner than they are, and millions of tall people think they are fatter,” he wrote.

Take THAT, Wii Fit circa 2008…

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