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How To Stay Healthy & Well Throughout The Year

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Life can get busy at times and this may mean you start to put yourself last. However, doing so can lead to you being in a poor mood and feeling sluggish. Soon enough, you may find you’re in poor health and are ready to make some positive changes to your lifestyle.

Here you can learn tips for how to stay healthy and well throughout the year. This way you can function to the best of your ability and be more productive. You’ll also have more energy and can hopefully avoid experiencing any major wellness complications in your life.

Stay Active by Exercising

One of the best ways to remain healthy year-round is to stay active by exercising. You should focus on moving more during the day and monitoring how many steps you’re getting. Exercise can be fun if you listen to good music and choose to participate in activities you enjoy doing. It might also help to find a workout buddy so you can keep on track and keep each other motivated to exercise. There are many health benefits of staying active so be sure to put this tip at the top of your to-do list. You’ll also sleep better at night when you move more during the day. On the days you don’t feel like working out is when you should force yourself to because of how great you’ll feel when you’re done.

Take Vitamins & Supplements

Another top tip for staying healthy and well throughout the year is to consider taking vitamins and supplements. There are many upsides to doing so including boosting your immune system. For example, you can take bpc 157 which offers several health benefits including improving mood and behavior, improving cognitive health, and strengthening your immune system. If you live in a cloudy or rainy climate or where you have harsh winters then also consider taking vitamin D. This will ensure that you feel mentally well and stable even though you may not get a lot of natural sunlight. You can always do your own research or have labs done to see which vitamins would be best for you to take or which elements your body is lacking.

Visit Your Doctor & Dentist

It’s also a good idea to visit your doctor and dentist regularly throughout the year. You may be someone who often puts this off or maybe you feel okay so you avoid making appointments. However, these visits are important to maintaining good health. Visiting your doctor and dentist is the perfect time to address any concerns. It’s also wise to schedule and attend these appointments for preventative health reasons. You may be able to catch any wellness issues ahead of time before they snowball into something worse and more costly. You may not realise it but your oral health can also have an impact on your well-being too so be sure to brush and floss and see your dentist a few times per year.

Cook for Yourself at Home

If your goal is to stay well throughout the year then consider cooking for yourself at home more often. Eating out not only costs you more money but you’ll also likely consume more calories and larger portions this way. Instead, make a grocery list and do some food prep in your free time. You may also want to make meals in advance that you can stick in the freezer and pull out to eat when you are in a hurry or need a quick meal put on the table. Cooking can be fun and relaxing if you take your time as you work on brushing up on your skills. You’ll have a lot more control over what ingredients you use and how much you eat when you choose to cook for yourself.

Attend to Your Mental Health

It’s easy to look over your mental health and well-being when your schedule is hectic and you have a lot of other responsibilities. However, ideally, you should work to slow down and live more mindfully in general. This means paying close attention to the present moment and not worrying about the past or what may or may not unfold in the future. There are many ways you can nurture your mental health depending on your interests and what you’re trying to achieve. For instance, you can journal your feelings, do some extroversion and self-improvement activities, or go for walks out in nature to help you reset. Keep in mind that discipline of improving and constant learning can be tricky at first but try not to get frustrated. Give yourself a chance to slow down and reflect and then notice how much better you feel once you begin to learn and slow down more frequently. Your mental health is a vital component to your overall well-being and it will make a difference in your mood and energy levels if you are good about taking care of yourself in this manner.

Try to Break Bad Habits

You can’t keep ignoring your poor habits and expect to feel great. Sit down and think through what your habits are and which may be holding you back from being the best version of yourself. Breaking bad habits isn’t always easy but it’s worth your time to identify them and try to turn these around for the better. For you, it may be that you smoke or drink a lot of alcohol or maybe you watch too much TV. Start by noticing what these bad habits are and then come up with an action plan for successfully combating them over time. Everyone has some bad habits so keep in mind that you’re not alone and to not be too hard on yourself. The first step is admitting to them and then you can go from there.

Give Yourself A Break

If you’re someone who works a lot or has a demanding job and many household responsibilities then you may not practice self-care as often as you should. One way to ensure you stay healthy and well throughout the year is to give yourself a break every so often. Take time off work to go on a holiday or just take some days to yourself at home. Not only schedule time away from work but be more mindful daily to rest and find ways to help you recharge. For example, maybe you take a nap or get lost in a good book. You may also want to set a timer during the day so you remember to get away from your computer or desk and stretch your legs and give your mind a rest. Try to also reduce your overall screen time and how much time you spend on technology to give yourself a break away from it all.

Go to Bed at A Decent Hour

Getting enough sleep is so important for your overall well-being. Therefore, make it a point to go to bed at a decent hour each night. Instead of playing on your electronics you can read or take a warm bath to help you wind down. Configure your bedroom for optimal sleep as well by making sure the room is dark enough and set to a comfortable temperature. See if your mattress needs replacing too because a good mattress can help you improve your sleep. When you get good sleep and rest you can wake up feeling more refreshed and ready to seize the day.

Practice Self-Love

It’s also important that you not let self-destructive thinking get you down or it can start to negatively impact your health. Get in the habit of practicing self-love daily and reminding yourself of all your positive attributes. It may help to write a list that you can review often to help keep your spirits up. Practicing daily gratitude and reading positive affirmations is yet another way to improve your level of self-love. You’ll soon notice your thoughts become less negative and less emotionally charged when you begin to love and appreciate yourself.

Keep Hydrated by Drinking Enough Water

You may feel sluggish or down if you are dehydrated. Therefore, you should try to drink enough water each day to ensure you feel energised. It’s also important that you drink plenty of water if you are someone who gets a lot of exercise. If you don’t like the taste of plain water then you can always squeeze some fresh fruits or vegetables into your glass. It may also help to carry a water bottle around with you to remind yourself to fill it up and drink more water as well. Another benefit of drinking enough water is that your skin will look brighter and be healthier overall.

Conclusion

Keeping healthy and well can be tricky and challenging at times. However, it is possible to do it with the right level of motivation. These tips are a lot to take in and think about but they can help you get back on the right track. Start by picking a few that you believe you need to work on the most and build upon your successes as you implement these suggestions into your routine. The benefits of doing so will be well worth your efforts and time.

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Health & Society

Female circumcision in Russia – exists and is not punished

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Every year, millions of women and girls in the world are subjected to the procedure “female circumcision.” In the process of this dangerous practice, women have part or all of their external genitalia removed. Among the victims are also residents of the North Caucasian republics of Russia, and the Russian authorities do not punish the execution of the violent procedure.

How this violent religious-ritual tradition exists in modern Russia, do the authorities and the clergy try to fight it – reveals the Russian publication of Verstka.

What is “female circumcision”

Female circumcision is a procedure that is accompanied by either trauma or partial or complete amputation of the external genitalia. As a result of the procedure, sensitivity is reduced and the woman may lose the ability to have an orgasm.

Not for medical reasons

The procedure is not performed for medical reasons, but for ritual or religious reasons to suppress female sexuality. That is why in the international medical community this term is not used, but is called “female genital mutilation operations”. International law considers them an attack on the health of women and girls, a form of violence and discrimination.

Victims

Victims of female circumcision are girls up to the age of 15. According to data from the World Health Organization (WHO), in 2024, more than 230 million women in the world suffered from such operations. They are mostly carried out in African, Asian, Latin American and Middle Eastern countries. But there are also victims of female circumcision in Russia among the residents of the North Caucasian republics – Dagestan, Ingushetia and Chechnya.

Injuries

The procedure has serious negative consequences for women’s health – from serious injuries to death due to blood loss. In addition to physical trauma and the shock of pain, female circumcision disrupts the natural functioning of the body. Women and girls may suffer from infections, their genitourinary system may be damaged, they may experience pain during sexual intercourse, menstrual disorders may occur, and the risk of complications during childbirth and death of the mother and the newborn increases by 50%.

Why do they do it?

The “necessity” of such operations is justified by honoring traditions or religious motives. In some cultures, it is part of the rite of female initiation or entry into adult life. Female circumcision is often associated with Islam, including in the Russian Federation.

Prevents lust

In the words of Dagestan journalist Zakir Magomedov, “in the local religious press, which is issued by the official clergy, articles are published in which it is written that female circumcision has a beneficial effect on a woman and protects her from lustful thoughts and desires, and is even beneficial for a woman.”

Female circumcision is performed by people without medical training, and old pocket knives or cattle shears are used as tools.

Control over female sexuality

In almost all cases, the purpose of the procedure is defined as control over female sexuality: “not to be hoika”, “not to freak out”. The official clergy of Dagestan include female circumcision in religious duties, although it is not mentioned in the Koran. Some Muslims, in addition to the Koran, are also guided by the Sunnah – traditions from the life of the Prophet Muhammad and statements of authoritative religious figures. Therefore, in some cases, female circumcision among Muslims can be interpreted as permissible, desirable and even mandatory.

Officially, the Russian authorities are against it

“All women should be circumcised so that there is no debauchery on Earth, to reduce sexuality”, this is how the head of the Coordination Council of Muslims of the North Caucasus, Ismail Berdiev, reacted to the revelations of the “Legal Initiative” organization in 2016, which confirmed the existence of practice. Later, Berdiev clarified that “he did not call for female circumcision”, but only spoke about the “problem of debauchery”, with which “something must be done”.

The Russian Ministry of Health condemns the procedure, and the prosecutor’s office of Dagestan conducts an investigation and finds no confirmation of the facts presented in the report of “Legal Initiative.”

The deputy of the State Duma from “United Russia” Maria Maksakova-Igenbergs proposes to introduce the concept of “women’s discrimination on religious grounds” into the Penal Code, and that the punishment for “female circumcision” be 10 years in prison. The Ministry of Justice of Russia does not support Maksakova’s initiative, clarifying that the procedure falls under the Criminal Code of the Russian Federation, and more precisely under the paragraphs on “deliberately causing severe, medium and light harm to health, as well as causing harm to carelessness.”

North Caucasus

According to the “Legal Initiative” organization, in the middle of the last decade in Dagestan, at least 1,240 girls were subjected to the procedure annually. The majority of the men surveyed were categorically against the ban on female circumcision, explaining their motive not only with Islam, but also with local traditions and the desire to control the morality of women. Part of the respondents expressed an opinion against the procedure, arguing that the lack of sensitivity in women lowers the quality of sex in men as well.

And in Moscow

In 2018 one of the Moscow medical clinics announces the service of “female circumcision” for ritual and religious reasons for girls from 5 to 12 years old. On the clinic’s website, it was noted that “the operation should be performed not at home, but in a medical clinic.” After a wide public response, the clinic removed the information from its website, but an investigation was carried out, which found the existence of the procedure and other violations. A warning has been issued and the clinic is still open!

First conviction without penalty

Despite the fact that in its second report the organization “Legal Initiative” notes the disappearance of the practice in Chechnya and Ingushetia, the inhabitants of these regions remain in danger. In the spring of 2020, the father of a 9-year-old girl invited him to Magas (the capital of Ingushetia) for a visit and took him to a vaccine clinic. There, female circumcision was forcibly performed on the child. The value of the “service” is 2000 rubles. The little girl, in her bloodstained dress, was then put on a bus back to Chechnya, where she was hospitalized for severe blood loss. The father explains his motive as follows: “So that he doesn’t get excited.”

A criminal case has been opened against the gynecologist who performed the circumcision for intentionally causing minor harm to health. The case has been going on for a year and a half. The judge called on the parties to reconcile, adding that “the girl cannot be helped anyway”. In the end, the doctor was found guilty and fined 30,000 rubles, but was released from serving the sentence due to the statute of limitations. No criminal proceedings have been initiated against the clinic.

In the same year, the mufti of Dagestan issued a fatwa and recognized the removal of the external genitalia as forbidden in Islam, but clarified that “female circumcision” meant only hudectomy — the removal of the foreskin of the clitoris. This is also a crippling procedure, human rights defenders insist.

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Four executed for producing illegal alcohol in Iran

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Iranian authorities have executed end of October four people convicted of selling illegal alcohol, which poisoned and killed 17 people last year. More than 190 people who consumed the dangerous drink were hospitalized.

The death sentence against the accused in the case was carried out in the Karaj Central Jail.

According to human rights organizations including Amnesty International, Iran carries out the highest number of executions per year after China.

After the Islamic Revolution in 1979, Tehran banned the production and consumption of alcoholic beverages. Since then, the sale of illegal alcohol on the black market has flourished, leading to mass poisonings. The latest case, reported by Iranian media, has killed around 40 people in northern Iran in recent months.

Only Iran’s recognized Christian minorities, such as the country’s Armenian community, are allowed to produce and consume alcohol, but discreetly and only at home.

Illustrative Photo by Amanda Brady: https://www.pexels.com/photo/elegant-champagne-coupes-in-sunlit-setting-29157921/

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What is food neophobia – the fear of trying new dishes

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Everyone has heard of anorexia and bulimia. But these eating disorders are far from the only ones.

There are people around the world who can only eat certain colored foods. Still others are addicted to water. About 5% of women between the ages of 15 and 35 are affected by some type of eating disorder. Among them are those with neophobia – the inability to try a new type of food. This problem sometimes also affects young children. For them, experts advise parents not to force them, but to explain to them the benefits of a given product. It is also an option to put them on the table in the company of other children who will set a good example.

Neophobia usually disappears around the age of 6. For some people, however, it remains a problem for much longer.

A possible explanation for this condition could be something happening in the person’s life – like choking on food, for example. As a result, a person may begin to avoid a certain type of food and thus give his phobia a “field of expression”.

The reasons for neophobia may lie not only in the psyche, but also in physical features. This disorder is genetically transmitted.

Illustrative Photo by Chan Walrus: https://www.pexels.com/photo/white-and-brown-cooked-dish-on-white-ceramic-bowls-958545/

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