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Cannabis experts produce ‘High’-way Code of 10 tips to help reduce health risks

A new review conducted by some of the world’s leading experts on cannabis provides 10 tips on how to reduce the potential harm of using cannabis. 

The latest scientific evidence was used to draw up the Lower-Risk Cannabis Use Guidelines (LRCUG) recognising the lack of research-based advice for the millions of people who use cannabis. 

1.  Recognising that there is no such thing as a risk-free drug the guidance suggests avoiding cannabis use as the only way to prevent a risk to health. Although this is logical it is impractical given the millions of people in the United Kingdom who use the drug.

2. Delay using cannabis as most adverse health and social effects are associated with people who started using cannabis heavily before the age of 16.

3. Avoid strains of cannabis with high THC and low CBD

4. Don’t use synthetic cannabis also known as legal highs such as ‘spice’, these drugs have been associated with severe acute mental health problems and proved to be fatal for some people who have used them.

5. Find a different way to use cannabis other than smoking, with up to 77% of UK users reporting that they combine tobacco with cannabis in a joint this exposes these individuals to a range of health problems including cancer, heart disease and respiratory illness. Although calibrating the right dose can be difficult using edibles is recommended as a less risky option.

6. Don’t take deep breaths or try holding cannabis smoke in your lungs known as the Valsalva manoeuvre, as this not only increases respiratory trauma but boosts the toxic material ingested.

7. Reflecting guidance on our other favourite drug, alcohol, have a break. Having 1-2 dry days a week is recommended for alcohol for cannabis the reverse is suggested as in only use 1 day a week or at weekends.

8. Wait at least 6 hours before you drive or get on a bike. Although you may need to wait longer depending on how strong the cannabis product is and how intensely and frequently you have used the drug. Impairment is increased if alcohol has been combined with cannabis so it is recommended that driving should be avoided completely.

9. Some people who are particularly vulnerable to the adverse effects of cannabis should refrain from using it altogether. These include pregnant women due to health impact on the foetus. Also, those who have a family history of drug problems or of severe mental health problems such as psychosis.

10. Lastly, any combination of the above will increase the risk to health in the short or long term. For example using high strength cannabis when you are a young teenager magnifies the potential risk to health, both physical and psychological. 

The authors of this research recognise that the policy of cannabis prohibition has largely failed and there is a need for pragmatic health advice, particularly in countries that have recently relaxed controls on cannabis which may see more people use the drug.

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    Farmers destroy cannabis plantations under Moroccan police supervision in the northern Moroccan Larache region, pictured here in 2006

    AFP/Getty images

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    Growing business: Cannabis on sale at River Rock Wellness

    Sam Adams

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    Oaksterdam in Oakland, California, is the world’s only university dedicated to the study and cultivation of cannabis

    Alain Jocard/AFP/Getty Images

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    A cannabis smoker marks the start of the new law by the Space Needle in Seattle

    Getty Images

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    Cannabis growing wild in China, where it has been used to treat conditions such as gout and malaria

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    Uruguay has voted to make the country the first to legalize marijuana


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    A groundswell of support from the public led to full legalisation in Colorado

    Getty Images

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    A man smokes licenced medicinal marijuana prior to participating in the annual Hemp Parade, or ‘Hanfparade’, in support of the legalization of marijuana in Germany on August 7, 2010 in Berlin, Germany. The consumption of cannabis in Germany is legal, though all other aspects, including growing, importing or selling it, are not. However, since the introduction of a new law in 2009, the sale and possession of marijuana for licenced medicinal use is legal.

    Sean Gallup/Getty Images

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    The UK latest figures show 2.3 million people used cannabis in the last year


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    Tourists visiting Amsterdam will not be banned from using the city’s famous cannabis cafes

    Getty Images

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    These 25 cannabis plants, seized in Merseyside police, could have generated a turnover of £40,000 a year

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    San Francisco

    April 20, 2012: People smoke marijuana joints at 4:20 p.m. as thousands of marijuana advocates gathered at Golden Gate Park in San Francisco, California. The event was held on April 20, a date corresponding with a numerical 4/20 code widely known within the cannabis subculture as a symbol for all things marijuana.


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    A cannabis users’ association will pay the town of Rasquera more than €600,000 a year for the lease of the land

Acknowledging rather than denying drug use is the first step towards health for individuals who have a problem with drugs.

This principle applies equally to governments and their public health approach to drug use, denial is the least effective method of dealing with the population’s health.

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  • marijuana

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Considering Breast-Feeding? This Guide Can Help

San Francisco lactation counselor Caroline Kerhervé — with kids of her clients — during a weekly session of a new mothers’ group she coached in May.

Courtesy of Caroline Kerherve

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Courtesy of Caroline Kerherve

San Francisco lactation counselor Caroline Kerhervé — with kids of her clients — during a weekly session of a new mothers’ group she coached in May.

Courtesy of Caroline Kerherve

There’s a big push in the U.S. from pediatricians to have mothers of newborns breast-feed exclusively for at least six months.

And many new moms want to. But only about 60 percent who start off breast-feeding keep it up for six months or more, according to the Centers for Disease Control and Prevention.

Shots interviewed nearly a dozen lactation consultants, pediatricians and researchers who had tips for women on how to reach their breast-feeding goals. Here’s a quick guide to their advice.

1. Expect problems at first

Many people think of breast-feeding as automatic and expect it to be easy, says Caroline Kerhervé, a leading lactation educator and counselor in San Francisco.

“We often think moms and babies will know exactly what to do, and they won’t even have to think about it,” she says. “Sometimes that happens, but it’s not the most common outcome.”

Secrets Of Breast-Feeding From Global Moms In The Know

Even in traditional societies that don’t use formula or bottles, women often struggle to breast-feed, it turns out.

Take for example, Himba moms in the desert of northern Namibia. As we reported Monday on our sister blog Goats and Soda, essentially all Himba mothers breast-feed their babies. But about two-thirds of these women have problems at the beginning, one researcher found. They have trouble getting their baby to latch. They have breast pain and worry they aren’t making enough milk. And many, like many women in the U.S., need help and guidance to make breast-feeding work.

So, it doesn’t mean you’re failing as a mom if you have trouble, Kerhervé says. It means you’re normal.

“Most moms need to learn how to position the baby and get the baby to latch onto the nipple,” Kerhervé, tells Shots. “This takes — for most moms and babies — about two weeks to get comfortable.”

2. Line up a lactation coach, even before the baby comes

Since problems are likely, Kerhervé says, be ready.

Arrange to have somebody who’s experienced with breast-feeding present at the baby’s birth — or right after the birth — to coach you, Kerhervé, suggests.

This coach can be a friend or a relative, or a professional lactation consultant, like Kerhervé.

“Many women don’t know we exist,” she says. “They are looking on the Internet, on YouTube about how babies should latch and what to do. But moms really need hands-on guidance.”

Many health insurers will cover consultations from lactation consultants, she says. To find one near you, check the International Lactation Consultant Association‘s website.

And line up that support ahead of time, if you can; life gets even more stressful after a new baby arrives.

“Many families are hiring me for prenatal assessments,” Kerhervé says. “I can do a breast exam and anticipate any problems that might arise. Then we can prepare for them — before the mom is overwhelmed.”

Because, here’s the tricky thing about breast-feeding: Little problems early on can affect the milk supply later. And if the baby isn’t latching correctly, Kerhervé says, the infant can damage the nipple.

3. Create your own support network for breast-feeding

“In the U.S., there’s a tendency for mothers to feel really isolated and confused about what they’re supposed to do after birth,” says Aunchalee Palmquist, an anthropologist at Elon University, and a certified lactation consultant.

But being isolated with a newborn is the opposite of how humans evolved, she says.

“Throughout evolutionary history, humans have relied so much on others to share the load of caring for our babies,” Palmquist says. “It’s one of things that make us human.”

Traditionally, new moms — all over the world — have been taught how to breast-feed. They had their moms or aunts or close friends there to help.

Himba moms in Namibia, for instance, usually go to live with their own mothers for a few months after the birth. The baby’s grandmother gives the mom 24/7 guidance on how to breast-feed.

And in the Beng culture of West Africa, new mothers are taught by a network of women.

“During the first few weeks, a newly delivered woman — especially a first-time mother … has a constant stream of visitors, particularly women,” writes Alma Gottlieb, an anthropologist at the University of Illinois. “Through them, a new mother is quickly socialized into accepting an almost continual round of breast-feeding suggestions dispensed by more experienced women.”

New mothers can replicate that sort of network, Palmquist says.

“Before the birth, I would suggest spending some time with mothers who know about breast-feeding or who are breast-feeding themselves” she says. “Check out a La Leche League meeting or other breast-feeding groups in your community.”

Make a list of women you can contact when problems arise. Invite them over to help out a few days after the birth. Even just a few words of encouragement can make a huge difference.

And when you’re looking for a pediatrician, check to make sure that doctor is knowledgeable about breast-feeding, Palmquist advises.

“It’s important to find a lot of resources ahead of time,” she says, before you’re sleep-deprived and hardly even have time to shower and eat.

4. Don’t sweat a little supplementation with formula

Pregnant women often hear a lot from friends, family and even doctors about the importance of “exclusively” breast-feeding. That’s what the American Academy of Pediatrics recommends for the first six months.

But here’s a little secret many doctors don’t mention: Women all over the world have traditionally supplemented their young babies’ meals — and have done so for hundreds of years.

The AAP recommends supplementing only with baby-approved formula. In particular, honey can cause botulism in infants, for example, so do confer with your pediatrician about what’s best for your baby.

 In Baby's 'First Bite,' A Chance To Shape A Child's Taste

Still, in other parts of the world the practice of supplementing breast-feeding has been common, anthropologists note.

“Cross-cultural feeding patterns also show that no matter the method or style of feeding, mothers use some sort of supplemental food,” Cornell anthropologist Meredith Small wrote in her still popular 1999 guidebook Our Babies, Ourselves: How Biology and Culture Shape the Way We Parent.

“Quecha mothers in Peru … give the baby tea and broth soon after birth,” according to Small. “In India, mothers use a combination of clarified butter and honey to replace colostrum … The Amele of Papua New Guinea use soup, juice and a mash of bananas and papaya as occasional baby food.”

And Himba women supplement with goats’ milk if they don’t make enough breast milk, anthropologists have found.

Bottom line: Supplementing with formula in no way means you’ve failed, Kerhervé says.

“I want women to celebrate what their bodies can do,” she says. “Maybe they breast-feed 40 percent of the time, or 20 percent. It’s all helpful to the baby. Even just a little bit of breast milk.”

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The 7 best health tips and tricks of all time

#3 is a really interesting – and super easy – tip we hadn’t heard of until now. 

Photos: Instagram @rachaelfinch

Brush away the fickle fads with these tried-and-true tips that will bolster your physical and mental wellbeing.


What’s the difference between in-laws and outlaws? Outlaws are wanted. Boom-tish! We can often forget to see the lighter side of life but tickling your funny bone could protect you from a heart attack. That’s the finding of a study by The University of Maryland School of Medicine in the US, which found a link between laughter and healthy blood vessel function. The researchers believe that 30 minutes of exercise three times a week and 15 minutes of laughter daily is good for the vascular system.


The secret to a long and healthy marriage? It’s gratitude, according to a study in the journal Personal Relationships.

Researchers from the University of Georgia in the US asked 468 married people about their approach to money, communication and gratitude and found the couples who showed the most appreciation for each other were the happiest. “Even if a couple is experiencing difficulty in other areas, gratitude in the relationship can help promote positive marital outcomes,” lead author Allen Barton says.


So say the people of Okinawa in Japan. The Okinawans – who call this calorie-control rule “hara hachi bu” – are famous for having the world’s longest life (and health) expectancy and low rates of heart disease and cancer. The secret to calorie control is to practise conscious eating, by chewing slowly and mindfully, until you’re 80 per cent sated. You also need to choose your food thoughtfully. The Okinawans favour veg, wholegrains, fruit, legumes (soy foods) and fish, with a limited amount of lean meat.


The practice of meditation dates back thousands of years, and science has been uncovering the benefits ever since. A study published in the journal Biological Psychiatry showed meditation helped reduce stress in a group of people who were unemployed. After three days of intensive practice, they reported feeling more resilient in spite of being jobless. And in follow-up brain scans, the researchers discovered there was more activity in the parts of the participants’ brains related to focus and calm. New to meditation? Try an app such as Buddhify.


Humble vegetables are healthy food superheroes thanks to their antioxidants and phytochemicals, which can lower your risk of stroke, type 2 diabetes, Alzheimer’s disease, heart disease and much more. Accredited practising dietitian Sharon Natoli, of Food Nutrition Australia, says: “When we look back at our first set of dietary guidelines from 1979, the advice to base a healthy diet on vegetables, fruit, wholegrains, legumes, nuts and seeds has been a consistent recommendation.” It’s just that we now call it a ‘plant-based diet’.


Yoga is a natural complement to meditation, and its origins have been traced back to at least the 5th century BC. Aside from increasing flexibility and reducing stress, regular practice may help the body ward off disease. A 2013 Norwegian study, published in the journal Plos One, found that yoga causes changes at a genetic level to boost immunity.


Walking is the most accessible form of exercise there is, and a long list of studies shows that just 30 minutes a day lowers your risk for heart disease, type 2 diabetes, osteoporosis and cancer. “Walking is something our bodies are made to do,” personal trainer Andreas Lundin says. “It also improves our posture from sitting all day at work.” Lundin suggests catching up with a friend over an evening walk to increase your step tally.

Dancer Amrita Hepi shows you how to stretch at your desk.

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Tips for diabetes and prediabetes meal planning

By Mayo Clinic News Network

Poor diet can obviously lead to health problems and weight gain. Conversely, proper food choices help people become healthier and manage certain conditions. For those with diabetes and prediabetes appropriate monitoring and management of diet is extremely important. Mayo Clinic Health System registered dietitian Sue Seykora offers these meal-planning tips to help keep diabetes under control and maybe avoid it all together.

Carbohydrate counting

Carbohydrate counting is a meal-planning approach that focuses on the total number of carbs consumed. It’s an easy method to follow and allows variety in food choices that fit preferences and lifestyle.

Most of the foods you eat contain carbs: breads, crackers, pasta, rice, potatoes, milk and many more. Carbs are often thought of as bad foods. In reality, your body needs carbs to create energy. The problem is that many people don’t choose healthy types and amounts of carbs. “People should consume healthier carbs like fruits, vegetables, whole grains and low-fat dairy foods. All foods — even healthy foods — need portion control,” says Seykora.

Although there is no universal amount of carbs you should ingest, the following guidelines serve as a good starting point and can be adjusted as needed (note that one serving of carbs is considered 15 grams):

Women: Three to four carb servings per meal; one serving for a snack

Men: Four to five carb servings per meal; one to two for a snack

“Although carb counting is the initial focus for a diabetic diet, protein and fat levels cannot be ignored,” says Seykora. “Work with your dietitian to discover how to limit excessive protein and fat in your diet.”

The plate method

“Another meal-planning system is the plate method. Not only is this good for people with diabetes and prediabetes, it’s a healthy option for anyone,” adds Seykora. She shares some basic principles for the plate method:

Balance calories. Enjoy foods, but eat less. Avoid oversized portions.

Increase your plate’s health. Make half of your plate fruits and vegetables. At least 50 percent of your grains should be whole grains, such as brown rice, whole wheat flour and quinoa. Limit proteins and grains/starches to one fourth of your plate each. Additionally, switch to fat-free or low-fat (1 percent) milk.

Reduce sodium and sugar. Many breads, frozen meals and soups have a high sodium content. Compare these foods and choose their low-sodium counterparts. Throw out the sugary drinks and pick water instead.

Actions for people with prediabetes

It’s amazing what health-conscious eating and physical activity can do for preventing the progression of diabetes. Try these tactics to improve your health:

Work with your health care provider to reduce 5 to 10 percent of your baseline body weight.

Eat more fruits, vegetables and whole grains while significantly reducing fats, sodium and sugars.

Strive for 150 minutes of moderate physical activity each week. This can be a walk around the neighborhood, playing with your kids or even gardening.


Distributed by LAKANA. This material may not be published, broadcast, rewritten or redistributed.

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Health department issues smoke safety warning, tips

ST. GEORGE — With extreme fire weather, hot temperatures and red flag warnings issued multiple times over the last two weeks, the Southwest Utah Public Health Department released health and safety tips Sunday.

So far this year, nearly 28,000 fires have burned more than 2.5 million acres. Currently, 18 large fires are actively burning across the country, including three that continue to burn in Utah, according to the National Interagency Fire Center.

The Southwest Utah Public Health Department released a statement encouraging residents to be aware of health impacts from wildfire smoke, which contains fine particles.

One indicator that smoke has reached levels that pose a greater health risk is if visibility in the neighborhood has decreased to less than 5 miles, said David Heaton, public information officer for the health department.

These fine particles in wildfire smoke can cause burning eyes, running nose, scratchy throat, headaches and bronchitis and can worsen chronic heart and lung disease, Heaton said. Refraining from outside activities is suggested.

People who are at greater risk include older adults, pregnant women, children, those who have asthma and those who have a heart or lung condition.

Wildfire smoke protection tips 

  • Keep doors and windows closed and run an air conditioner with the filter clean and fresh-air intake closed to keep inside air free of smoke.
  • Running a swamp cooler can pull smoky air into the house. If heat becomes an issue, consider a portable swamp cooler or seeking alternative shelter.
  • Refrain from burning candles, smoking or vacuuming, which can add to indoor pollution.
  • Follow physician’s advice about medications and respiratory management if asthma or another lung disease is present.
  • Consider evacuating the area if you are having trouble breathing. Call for further advice if your symptoms worsen.
  • Dust masks provide no protection from the small particles found in wildfire smoke.
  • Evacuate if instructed by local officials. Follow designated evacuation routes and bring only essential items.
  • Pay attention to local TV and radio reports, along with official social media sources for up-to-date information for the area.


Twitter: @STGnews

Copyright St. George News, LLC, 2017, all rights reserved.



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Pesky Mosquitos? Health Dept Tips to Lowering Your Exposure to West Nile Virus

With the warm weather comes the mosquitoes and with the mosquitoes the threat of West Nile Virus. As of June 5, 2017 the State of Connecticut began their mosquito trapping and testing for the virus.

In conjunction with the State and other Towns across Connecticut, the Town of Greenwich has begun the fight against West Nile Virus this month and will continue through October, 2017. The program involves conducting a preemptive larviciding program that will include the treatment of public and private roadway catch basins, public school ground catch basins and other property owned and operated by the Town if necessary.

Director of Health, Caroline Calderone Baisley stated, “Controlling the mosquito population in the larval stage through the application of larvicide has been found to be very effective over the years, so it is prudent to continue this action.”

The Town, along with several State agencies will implement an integrated mosquito management program that includes monitoring and surveillance, education and prevention. Adult mosquito control will only be considered if necessary. In Connecticut, in 2016, mosquitoes, domestic animals and humans were included in surveillance systems. The following is a list of those results:

• There was one (6) human case of West Nile Virus in Milford

• Mosquitoes were collected at 91 permanent mosquito-trapping stations in 72 municipalities throughout the state. A total of 173,988 mosquitoes were trapped and tested for WNV, Eastern Equine Encephalitis (EEE) and Zika virus. WNV positive mosquitoes were found in twenty (20) Connecticut towns. The Zika virus was not isolated from mosquito pools in Connecticut in 2016.

“Although the town’s larvicide program will treat catch basins, the general public must be vigilant in eliminating standing water on their own properties and protecting themselves from biting mosquitoes at all times,” said Director of Environmental Services, Michael Long. “It is important to recognize that the highest risk of exposure to West Nile Virus infected mosquitoes is during the months of August and September.”

As in the past, the Department of Health will work closely with all agencies, including the Connecticut Department of Energy and Environmental Protection (DEEP), which will identify and monitor mosquito breeding sites starting in June; the Connecticut Agricultural Experiment Station (CAES), which will trap and isolate arboviruses in the mosquito population; the Connecticut Department of Public Health, which will conduct surveillance of West Nile Virus infection in humans; and the Connecticut Department of Agriculture (DoAg), which will carry out surveillance in domestic animals.

When bitten by an infected mosquito, most people are able to fight off the infection and experience either mild symptoms, such as headache and fever, or no symptoms at all. It is believed that approximately one in 100 persons bitten by an infected mosquito become ill. In a minority of infected persons, especially those over 50 years old, West Nile Virus can cause serious illness, including encephalitis and meningitis. Infection leads to death in 3 to 15 percent of persons with severe forms of the illness. The virus is spread to humans by the bite of an infected mosquito, which becomes infected when it bites a bird carrying the virus. West Nile virus is not spread by person-to-person contact or directly from birds to people. Although there is no specific treatment or cure, the symptoms and complications of the disease can often be treated. Most people who become ill recover.

In some individuals, including the elderly and persons with compromised immune systems, WNV can cause serious illness that affects the central nervous system. At its most serious, it can cause permanent neurological damage and can be fatal. General symptoms occur suddenly between 5 – 15 days following the bite of an infected mosquito and range from a slight fever, headache, rash, swollen lymph nodes, nausea, malaise and eye pain, to the rapid onset of severe headache, high fever, stiff neck, disorientation, severe muscle weakness, gastrointestinal symptoms, coma or death. Residents are encouraged to see a physician immediately if they develop any of these sudden symptoms.

“Personal measures are extremely important to protect ourselves against biting mosquitoes during the day and at night,” says Michael S. Long. The following precautions should be taken:

• Avoid outdoor activities at dawn and dusk when mosquitoes are most active.

• If you plan to be outdoors for a long period of time, wear long sleeved shirts, long pants and use mosquito repellent according to the manufacturer’s directions on the label (10% or less DEET for children and no more than 30% DEET for adults). Avoid application of repellents with DEET on infants and small children.

• Cover up arms and legs of children playing outdoors and cover playpens or carriages with

mosquito netting.

• Don’t camp overnight near stagnant or standing water where mosquitoes are most active.

• If you dispose of a dead animal – handle with gloves or bag the animal without touching it.

In addition, Greenwich residents are urged to continue to participate in the Town’s mosquito control effort by eliminating areas of standing water around their homes which includes:


• Get rid of old tires, tin cans, buckets, drums, bottles or any water holding containers.

• Fill in or drain any low places (puddles, ruts) in yard.

• Keep rain gutters, drains, ditches and culverts clean of weeds and trash so water will drain properly.

• Cover trash containers to keep out rainwater.

• Repair leaky pipes and outside faucets.

• Empty plastic wading pools at least once a week and store indoors when not in use.

• Make sure your backyard pool is properly chlorinated every day.

• Fill in tree rot holes and hollow stumps that hold water with sand or concrete.

• Change the water in birdbaths and plant pots or drip trays at least once each week.

• Keep grass cut short and shrubbery well trimmed around the house so adult mosquitoes cannot hide there.

• Eliminate collected water in boat or pool covers.

• Ponds and stagnant water bodies that do not support fish, frogs or other amphibians that eat mosquito larvae may be treated with a biological control agent such as Bacillus thuringiensis israelensis (BTI) and Bacillus sphaericus (BS).

It is suggested that the Department of Health or Greenwich Conservation Commission be contacted when treatment is considered.

For more information about the Town’s larviciding program, personal protection and property management recommendations, the State of Connecticut mosquito management program, the following contact sites are available.

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Tips to turning stress into a positive | Health | Life & Style | Express …

Sweat it out

Stress may make you feel like you want to put your head in a bucket of prosecco, but exercise is a miracle worker. “If you allow stress to take hold, you think you don’t have time to exercise and it prevents you being able to focus and stay calm,” says Rhian Stephenson, founder of spin studio, Psycle, who used to struggle with stress herself. “Exercise helps to channel stress, giving you the space to approach things differently and make good decisions.” 

Stress releases cortisol, a hormone triggered when we exercise. However, stress can lead the body to become resistant to cortisol, leading to fat accumulation. People who exercise regularly release less cortisol, even in times of emotional stress. 

Rewire your response

We all experience stress, but it is how people respond to it that influences whether it is a positive or negative experience. According to Michelle Gielan, a former US TV news presenter and author of Broadcasting Happiness, discovering your default response will help you rewire your responses and enable you to use stress positively.

She conducted a study of more than 5,000 people and discovered 27 per cent of them, who found problem-solving difficult, expressed dismay about stress, while a further 26 per cent, who were good at communicating and taking action, responded to every stressful event, however minor, were constantly in a state of alert. The remaining 47 per cent reacted calmly to challenges and generally had the highest levels of happiness and success. 

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Ramadan Health Tips: body, mind and soul – Emirates 24|7

Every year, millions of Muslims around the world refrain from eating and drinking from sunrise (suhour) to sunset (Iftar); dedicate hours/days to spend time with friends and family; look back; reflect; connect with god/a higher power; and exercise more consciously.

Ramadan is the perfect time for both Muslims and non-Muslims to set themselves for more growth, fulfillment, success, connection, health and wellbeing.

Despite the benefits of fasting we already know, including promoting healthy weight loss and fat breakdown; improving cardiovascular health; positively affecting blood sugar levels; and helping in overcoming addiction, it is worth keeping in mind that the Holy month also affects the body, mind and soul.

Health and wellness experts from Valiant Clinic, share tips on how we can make the most out of the Holy month.

Tips on how to maintain a healthy body in Ramadan

1. Keep your body hydrated: The lack of fluid intake during fasting hours can result in mild dehydration, headaches or fatigue in some people  during the Holy month. It is recommended to ensure to remain hydrated following Iftar, until Suhour – focusing on water intake and staying away from caffeinated/high in sugar beverages including tea, coffee, and sodas.

2. Break your fast withdates: This natural source of energy provides the body with Potassium, Copper, Manganese and Fiber, making it a great food to have after a long fasting day. Avoid over-eating dates, as 2-3 dates are considered one serving of fruit.

3. Eat smart at Iftar and Suhour: make sure to provide a balance between complex carbohydrates, lean protein, and vegetables for your iftar meal. It is recommended to start off with a soup or a salad, and to avoid foods that are fried, and/or are high in fat and sugar such as baked goods, sweets and dishes with creamy sauces.

For Suhour, make sure to have a late meal in order to have a longer lasting energy during the day as suhoor is one of our main sources of fuel during fasting hours. Aim for meals that are high in fiber/protein and low in salt such as oatmeal with low fat milk and berries or boiled eggs with whole wheat bread and vegetables. If you are unable to wake up in the early morning hours, make sure to have your suhoor meal before bedtime.

4. Maintain a regular exercise routine: although it’s not recommended to exercise during fasting hours due to risk of dehydration, fatigue, and in some cases fainting, if that’s the only time that suits your schedule, it is advisable to exercise 30-60 minutes prior to Iftar – to be able to replace the fluids lost at the end of the session.

Ideally, exercising 2 -3 hours after Iftar or before Suhour is recommended. The type and intensity of exercise will depend on the time of planned exercise and on your fitness level. Always listen to your body and make sure not to set unrealistic goals during this holy month.

Tips on how to maintain a health mind in Ramadan

1. Get to know yourself better: dedicate 5-10 focused minutes a day to quieten your mind; reflect on your emotions, choices, experiences, needs, and wants; dive deep into your habits and pinpoint what continues to serve you and what doesn’t anymore. Follow this with a 3-5 minute breathing and relaxation session. This process will allow you to develop awareness – the first step to a sustainable change.

2. Practice gratitude: think about what you’re grateful for; visualize it, as well as anything you wish to attract into your life or want more of; play and re-play that vision in your mind and bring that energy back to your reality. Focus on breathing in the process.

3. Take charge of your mind, mood and life: think about what you don’t want to be, and then focus on what you want to be. Ask yourself what you want to do today/in the near future to make that intention a reality – and act on it.

4. Manage your time well: most of us get less working hours during Ramadan. Use that extra time to set goals; prioritize activities; reflect; connect with god/friends/family; and in growing yourself.

Give your communication and relationships some thought. Apply the four agreements of Don Miguel Ruiz: be impeccable with your words; do not take anything personally; don’t make assumptions; and always do your best.

5. Take care of others: not only is giving important, and not only is it crucial during the Holy month, but it is also a happiness booster. Altruistic behavior is said to release endorphins in the brain, producing the positive feeling known as the “helper’s high.” A wide range of research has linked different forms of generosity to better health, even among the sick and elderly. Giving has been shown to increase health benefits in people with chronic illness, including HIV and multiple sclerosis.

6. End your day on a high: before going to bed, step into mindfulness again. Bring your senses to life, ‘feel’ everything that you do, and reflect on your day. Make sure to be grateful for all that has happened and only aim to be positive to what’s yet to come. Congratulate yourself and switch off.

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4 deep breathing tips that can change your life

Jorge Cruise has written 32 books about carbs, calories and how to blast belly fat. But for his latest, “The 3 Choices,” he’s focusing on the “inner, rather than outer, transformation.”

The Los Angeles-based celebrity trainer and nutritionist, who has worked with Oprah Winfrey, Steve Harvey and Angelina Jolie, cites focused, mindful breathing as a critical component of good health, and he makes it one of the three cornerstones in his book. (The other two are self-acceptance and movement.)

Cruise said he realized the importance of good breathing when, eight years ago, his “life unraveled.” He and his then-wife had two children and a beautiful home, and he was living what appeared to be a dream life.

Until he realized he was gay.

Preparing for spring gardening


Getting your pots ready for spring planting.

Getting your pots ready for spring planting.

Here's Isla Holbox


Isla Holbox is a flat, sandy, increasingly popular island off Mexico’s Yucatan Peninsula. Why is business booming? Because and a great place to see whale sharks.


Isla Holbox is a flat, sandy, increasingly popular island off Mexico’s Yucatan Peninsula. Why is business booming? Because and a great place to see whale sharks.


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5 P**is Health Tips

Just as any part of your body, it’s important to keep your man-hood healthy and you can do so by following these five man-hood health tips. A healthy man-hood can add stamina and enjoyment to your s*x life and help build confidence as a man. As men age, a lack of testosterone can negatively affect the sperm count and male hormones that make you feel youthful and energetic. These changes can impact a man in several different ways but by following these man-hood health tips, you can make a difference and actually slow the aging process.

Eat Healthy. One of the most important man-hood health tips is to eat healthy on a consistent basis. A well-balanced diet can ensure normal erectile function and give your body the energy it craves. Maintaining a diet high in fiber and low in saturated fats can help keep a strong constant blood flow throughout the body. Eating healthy also helps to prevent clogged arteries and heart problems that can slow down the blood flow.

Quite Smoking. Deciding to quite smoking can benefit the body in numerous ways, including man-hood function. Smoking constricts blood vessels in the body that can result in plaque buildup in the arteries. These buildups of plaque can slow down and even block blood flow to certain areas of the body including the man-hood. Deciding to quit smoking is one of the most important man-hood health tips as it can help you live a longer and more fulfilled life.

Avoid Alcohol. While the occasional glass of wine is fine, those who drink on a regular basis should consider slowing down or even taking alcohol out of their diet. Excessive alcohol can lead to erectile dysfunction, impotence, and even shrinking of the man-hood. Alcohol affects your liver function which results in an increase in estrogen levels. High estrogen levels will lower your sperm count, which in turn will lower satisfaction during intimacy.

Daily Exercise. Daily exercise is good for your overall health and can help maintain your maximum performance in your s*x life. As one of the leading man-hood health tips, exercise can boost your body’s energy levels. Exercising at least three to four times per week is recommended to stay in top shape and to maintain a youthful feeling.

Nutritional Supplements. As one of the final man-hood health tips, nutritional supplements are a must for most men. Taking nutritional supplements can help keep longer erections and improve circulation. With practice, erections and ejaculations can be controlled and therefore be more pleasurable. Various creams and pills are also available to help increase circulation and sperm count to enhance male orgasms.

source: Mademen

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