Immediate Benefits of Reducing Alcohol Intake

• Better Mornings: Feel more awake and less groggy.
• Increased Energy: Less tiredness throughout the day.
• Improved Skin: Enjoy a clearer and healthier complexion.
• More Vitality: Overall boost in energy levels.
• Easier Weight Management: Fewer empty calories from alcohol.

Long-Term Benefits

• Mood
  Heavy drinking is linked to depression and can worsen feelings of anxiety or sadness. Cutting back can help balance your mood and improve your overall sense of well-being.
• Sleep
  Although alcohol may help you fall asleep faster, it disrupts deep sleep and your natural sleep cycles. Reducing alcohol helps you get more restorative, high-quality sleep, leaving you feeling more refreshed.
• Behavior
  Alcohol affects judgment, leading to poor decision-making, erratic behavior, and sometimes aggression. It can also impair memory, both short- and long-term, especially with regular heavy drinking.
• Heart Health
  Chronic heavy drinking can lead to heart enlargement, a condition that’s often irreversible. However, stopping alcohol consumption can prevent further damage.
• Immune System
  Heavy drinking weakens your immune system, making you more vulnerable to infections. Reducing alcohol intake helps strengthen your body’s defenses against illness.

If you often consume more than 14 units of alcohol each week, here are some easy strategies to help you reduce your intake.

14 units is roughly equal to 6 pints of regular-strength beer or 6 medium glasses of wine.

Tips for Cutting Back

1. Create a Plan
   Decide on a limit for your drinking before you start.
2. Set a Budget
   Take only a set amount of money for alcohol, so you don’t go over your budget.
3. Inform Others
   Tell your friends and family about your plan to cut back—they can provide support.
4. Take It Day by Day
   Gradually reduce your consumption each day. Every small reduction counts as progress.
5. Opt for Smaller Portions
   Enjoy a drink but choose smaller servings, like bottled beer instead of pints or a small glass of wine instead of a large one.
6. Choose Lower-Strength Alcohol
   Pick drinks with a lower alcohol by volume (ABV), which is listed on the label.
7. Stay Hydrated
   Drink a glass of water before having alcohol, and alternate alcoholic drinks with water or other non-alcoholic beverages.
8. Take Alcohol-Free Days
   Schedule a few alcohol-free days each week to give your body a break.

Many of us have a habit of taking our phones to the bathroom.

I’ve done it myself, and it’s likely that someone is reading this article while on the toilet right now.

What starts as a quick bathroom break can quickly turn into 15 minutes of scrolling, reading, or posting.

Although it may seem harmless, experts warn that sitting on the toilet for too long can actually harm your health.

In fact, extended bathroom sessions have been linked to an increased risk of hemorrhoids and weakened pelvic muscles, according to Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center.

“When patients come to me, one of the key things we examine is how much time they spend on the toilet,” Xue said.

Here’s why spending too much time on the toilet can be problematic.

Health Risks of Staying Too Long on the Toilet

Experts recommend you should spend no more than 5 to 10 minutes on the toilet, according to Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine.

So, why is it bad to stay longer? Let’s take a quick look at the physics. While gravity keeps us grounded, it also makes it harder for blood to flow back up to the heart, explains Xue.

The open, oval-shaped toilet seat compresses the buttocks, causing the rectum to sit lower than it would on a couch.

This downward pressure from gravity disrupts blood flow in the lower body.

“It becomes a one-way valve, where blood enters but struggles to flow out,” Xue said.

As a result, the veins and blood vessels around the anus and rectum can become enlarged and engorged, increasing the risk of hemorrhoids.

Don’t Strain, Either

Straining, which is often made worse by people scrolling on their phones, can also contribute to hemorrhoids.

People lose track of time and strain their muscles to pass a bowel movement, Monzur explains.

Doctors can tell when straining is occurring.

“We’re seeing more people spending extended periods on the toilet, which is unhealthy for the anorectal organs and pelvic floor,” Xue added.

In addition to weakened anal muscles and excessive straining, Monzur notes that prolonged sitting can increase the risk of rectal prolapse (when part of the large intestine slips down and bulges out of the anus).

Extended sitting also weakens the pelvic floor muscles, which help coordinate bowel movements. The downward gravitational pressure strains these muscles over time.

How to Avoid Overstaying Your Welcome

To prevent excessive time on the toilet, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in California, recommends keeping distractions like phones, books, or magazines out of the bathroom.

“If you enter the bathroom with the intention of being quick, you’re less likely to bring something to keep you entertained,” Monzur said. “Make sitting on the toilet as uninteresting as possible.”

If you’re struggling to go, Xue suggests cutting your bathroom visit short after 10 minutes and walking around to stimulate your gut muscles and encourage a bowel movement.

Staying hydrated and eating fiber-rich foods, like oats and beans, can also improve regularity and reduce the need for straining.

The National Academy of Medicine recommends 2.7 to 3.7 liters of water daily, while the U.S. Department of Agriculture suggests 14 grams of fiber for every 1,000 calories. Both water and fiber help soften stool, making it easier to pass.

When Long Bathroom Breaks Could Be a Red Flag

Spending prolonged periods on the toilet can sometimes indicate underlying health issues. Chronic difficulty or discomfort with bowel movements could be a sign of gastrointestinal conditions like irritable bowel syndrome (IBS) or Crohn’s disease.

Extended toilet sessions can also signal colorectal cancer. “A growth in the colon can block stool flow, causing constipation and bleeding,” Uradomo said.

Colorectal cancer rates have risen among those under 55, with an estimated 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer expected this year, according to the American Cancer Society.

Uradomo has noticed an increase in younger patients talking about hemorrhoids and constipation, only to later be diagnosed with rectal cancer.

If you’re struggling or spending excessive time on the toilet for over three weeks, Monzur recommends seeing a doctor.

Depending on the severity, your primary care physician may refer you to a gastroenterologist or colorectal surgeon for further evaluation.

If you’re feeling stressed, whether from work or personal issues, the first step to feeling better is identifying the cause of the stress.

Turning to unhealthy coping mechanisms, like smoking or drinking, may provide temporary relief but can worsen things in the long run.

Likewise, avoiding the issue can increase your stress.

Effective stress management involves developing emotional resilience, taking charge of your situation, building a strong support system, and maintaining a positive outlook.

What You Can Do To Manage Stress

Here are 10 strategies to help reduce and manage stress:

1. Be Active
   Exercise may not eliminate stress, but it can reduce emotional intensity, clear your mind, and give you a calmer perspective to approach problems.
2. Take Control
   Feeling helpless can heighten stress. Taking control—whether by tackling the issue directly or making changes—can empower you and help you find practical solutions.
3. Connect with People
   Having a strong social network of friends, family, and colleagues can provide support, new perspectives, and opportunities to unwind. Talking with someone close to you can also lead to practical solutions.
4. Have Some “Me Time”
   With busy routines, it’s easy to forget to make time for activities that bring you joy. Prioritize self-care by scheduling time each week for relaxation, socializing, or exercise.
5. Challenge Yourself
   Setting personal or professional goals helps build confidence and serves as a healthy outlet for stress. Embracing new challenges keeps you engaged and reduces stress.
6. Avoid Unhealthy Habits
   While alcohol, smoking, and caffeine may seem to provide short-term relief, they don’t address the root of your stress and often lead to new issues. It’s better to focus on addressing the source of your stress directly.
7. Help Others
   Studies show that helping others, whether through volunteering or small acts of kindness, can enhance resilience and improve mental health. Even small gestures, like assisting with a task, can make you feel more connected and purposeful.
8. Work Smarter, Not Harder
   Prioritize important tasks and let go of less critical ones. Organize your day so you focus on tasks that truly matter rather than trying to do everything at once.
9. Try to Be Positive
   Focus on the positives in your life and practice gratitude. Writing down three things you’re grateful for at the end of each day can help shift your mindset and reduce stress.
10. Accept What You Can’t Change
    Some situations, like job layoffs or market fluctuations, are beyond your control. Instead of stressing over things you can’t change, focus on what you can control, such as job searching or learning new skills.

Research shows that there are five key actions you can take to enhance your mental health and overall well-being.

These steps may help you feel more positive and make the most of your life.

1. Connect with Others

Strong relationships are crucial for mental well-being. They help you:

• Build a sense of belonging and self-worth
• Share positive experiences
• Offer and receive emotional support

Ways to strengthen relationships include:

• Spend quality time with family, such as organizing regular family dinners or activities.
• Reconnect with friends you haven’t seen recently by planning a day out together.
• Turn off the TV and engage with others through conversation or games.
• Have lunch with a colleague to build stronger work relationships.
• Visit friends or family who might need support or companionship.
• Volunteer in your community, such as at a local school or hospital.
• Use technology like Skype or FaceTime to stay in touch, especially with long-distance friends and family.

It’s important to balance social media or texting with real-life interactions.

2. Be Physically Active

Physical activity benefits both your body and mental health. It can:

• Boost your self-esteem
• Help you set and achieve personal goals
• Trigger brain changes that improve mood

Try different exercises like running, aerobics, or strength and flexibility routines to enhance fitness and reduce pain. If you’re a wheelchair user, seek specialized fitness advice. Focus on activities that are enjoyable and fit your lifestyle, rather than spending hours at the gym.

3. Learn New Skills

Learning new skills enhances mental well-being by:

• Boosting self-confidence and self-esteem
• Providing a sense of purpose
• Helping you connect with others

Even with a busy schedule, there are many ways to incorporate learning into your routine:

• Try cooking a new recipe or experimenting with healthy meals.
• Take on new responsibilities at work, such as mentoring or improving your presentation skills.
• Start a DIY project, like fixing a bike or building a garden shed, using online tutorials.
• Take a local course to learn something new, such as a language or practical skill.
• Challenge yourself with hobbies like blogging, painting, or sports.

Focus on activities that are enjoyable rather than formal qualifications or exams.

4. Give to Others

Research suggests that acts of kindness can improve mental well-being by:

• Creating positive feelings and a sense of reward
• Giving a sense of purpose and self-worth
• Helping you connect with others

Acts of kindness can range from small gestures to larger commitments like volunteering. For example:

• Thank someone for their help or kindness.
• Take time to ask others how they are and listen attentively.
• Spend time with loved ones who need support.
• Offer help with tasks, whether at work or at home.
• Volunteer in your community, such as at a school, hospital, or care home.

5. Pay Attention to the Present Moment (Mindfulness)

Mindfulness—focusing on the present moment—can improve mental well-being. It involves being aware of your thoughts, feelings, body, and surroundings. Practicing mindfulness can:

• Help you enjoy life more
• Improve self-awareness
• Change how you approach challenges

Mindfulness helps you understand yourself better and enhances your outlook on life.

By practicing these five steps—connecting with others, staying active, learning new skills, giving to others, and practicing mindfulness—you can improve your mental health and live a more fulfilling life.

Many people experience anxiety or fear occasionally, but if it’s impacting your daily life, there are steps you can take to feel better.

Things you can try to manage anxiety, fear, and panic

• Talk to a friend, family member, healthcare provider, or counselor about your feelings.
• Practice calming breathing exercises.
• Stay active with activities like running, walking, swimming, or yoga to help reduce stress.
• Explore strategies for better sleep if you’re struggling to rest.
• Eat a balanced diet and keep regular meal times to maintain energy levels.
• Consider peer support, where people share experiences to help each other—visit the Mind website for more details.
• Listen to free mental health audio guides to assist with managing your well-being.
• Avoid taking on too much at once—set small, achievable goals.
• Focus on what you can control and direct your energy toward things that help you feel better.
• Gradually face situations that cause anxiety to reduce fear over time.
• Remember, you’re not alone—many people go through anxiety or fear at some point.
• Avoid using alcohol, cigarettes, drugs, or gambling as coping mechanisms, as they can worsen mental health in the long run.

Post-traumatic stress disorder (PTSD) is a mental health condition triggered by highly stressful, frightening, or distressing events.

Symptoms of PTSD

Individuals with PTSD often experience the trauma again through nightmares or flashbacks.

They may also feel isolated, irritable, or guilty. Common symptoms include sleep disturbances (such as insomnia) and difficulty focusing.

These symptoms can be severe and long-lasting, significantly impacting daily life.

Causes of PTSD

PTSD can result from any event that a person perceives as traumatic, such as:

• Major car accidents
• Violent assaults (like sexual assault, mugging, or robbery)
• Serious health conditions
• Traumatic childbirth experiences

PTSD can develop immediately after the traumatic event or emerge weeks, months, or even years later.

It’s estimated that around 1 in 3 people who experience trauma will develop PTSD, although it’s not fully understood why some individuals are more susceptible than others.

Treatment for PTSD

PTSD can be treated effectively, even if it develops long after the traumatic event.

Treatment options vary depending on the severity of symptoms and how soon they appear after the trauma.

Potential treatment approaches include:

• Watchful waiting: Observing symptoms to see if they improve on their own or worsen without intervention
• Antidepressants: Medications like paroxetine or sertraline
• Talking therapies: Approaches such as trauma-focused cognitive behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR)

Post-traumatic stress disorder (PTSD) is a mental health condition triggered by highly stressful, frightening, or distressing events.

Symptoms of PTSD

People with PTSD often relive the traumatic experience through nightmares or flashbacks.

They may also feel isolated, irritable, and guilty. Other common symptoms include insomnia, difficulty focusing, and heightened anxiety.

These symptoms can be intense and long-lasting, greatly impacting a person’s daily life.

Causes of PTSD

PTSD can result from any event that a person views as traumatic, such as:

• Serious car accidents
• Violent assaults (e.g., sexual assault, mugging, or robbery)
• Major health issues
• Traumatic childbirth experiences

PTSD can develop right after a traumatic event, or it may appear weeks, months, or even years later.

It’s estimated that about 1 in 3 people who experience trauma will develop PTSD, but the exact reasons why some people develop it and others do not are still not fully understood.

It’s natural to feel anxious or scared at times, but if these feelings start impacting your daily life, there are strategies that can help you manage them.

Causes of Anxiety, Fear, and Panic

Anxiety, fear, and panic can arise from many different sources, and each person’s experience is unique.

When you’re anxious or fearful, your body releases stress hormones like adrenaline and cortisol.

While these hormones are helpful in certain situations, they can also cause physical symptoms like a racing heart or sweating.

In some cases, they may even trigger a panic attack.

Ongoing anxiety or panic could be a sign of several health conditions.

If you’re worried about how you’re feeling, it’s important to see a doctor rather than try to self-diagnose.

Identifying the Cause

Recognizing what’s causing your anxiety, fear, or panic can make it easier to manage. Common triggers include:

• Work: Job pressure, unemployment, or retirement
• Family: Relationship problems, divorce, or caregiving responsibilities
• Finances: Unexpected bills or financial difficulties
• Health: Illness, injury, or loss
• Past experiences: Trauma, bullying, abuse, or neglect

Even major life changes, like moving, having a baby, or planning a wedding, can lead to stress and anxiety.

It can be hard to explain why you feel the way you do, but talking to someone you trust can help you understand your emotions and find ways to cope.