7 Ways Stretching Increases Physical and Mental Health


You’ve seen it your entire life. Whether headed to the doctor, or to the gym, the constant suggestion to stretch more...

  • stretch before your workout,

  • stretch after your workout,

  • stretch in the morning,

  • stretch before bed.


But what’s the point?


It turns out, stretching is way more useful than you may have thought, and the benefits are much more than just avoiding injury during a workout. Whether you are super athletic or always bent over a computer at work, stretching every day (or at least a few times a week) will benefit you greatly.


1) Reduced Stress & Calmed Mind

A stressed body causes the muscles to get tense and tight, which can cause soreness, throbbing headaches, and other painful symptoms. Stretching the right muscles can relieve this tension...reducing some stress, and calming the mind. A calm mind provides opportunities to be creative and optimistic.


2) Improved Blood Flow

When you stretch you gently tug and pull on muscles and ligaments throughout the body which increases the blood flow to these areas. An increased blood flow can help you think more clearly, recover from workouts more quickly, and remove unwanted toxins throughout the body.


3) Increased Energy

One of the greatest benefits of having increased blood flow is how refreshed it makes you feel. This refreshing feeling naturally increases energy levels, which help you to accomplish more each day.

"By lengthening the tight muscles we can realign our body to function as efficiently as possible, allowing us to go about our daily life feeling more energised."

-Renee Scott, former professional ballerina and founder of Barre Attack told HuffPost Australia.

4) Enhanced Alignment

A misaligned body can experience several physical and mental challenges.However, when aligned, the body can function most efficiently; people experience less aches and pains, the lungs are able to expand properly and supply the blood with necessary oxygen, and there isn’t any unnecessary strain or weight on joints.

Proper alignment also helps improve posture, which can have fiercely negative ramifications on the body and mind. Poor posture affects self-image, depression, soreness, and more. By stretching and aligning the body, posture can be improved and strengthened, making it easier to have better posture in the future.


5) Better Sleep

One of the most common stretching practices is to gently stretch before going to sleep. Stretching can be a very calming activity that helps relax both the mind and body and prepares the body for a calm sleeping experience.


6) Increased Flexibility

Flexibility is perhaps the most obvious benefit to stretching. Being more flexible improves the body’s range of motion, which makes the body less stiff and able to accomplish more while exercising or even turning your head to check a blind spot while driving.


7) Injury Prevention

Stretching loosens and relaxes muscles, preparing them to be used during exercise and athletics. With prepared, warmed up muscles, you can move smoothly and more efficiently, with lower risk of injury. Stretching does not, however, completely eliminate the risk of injury during exercise or athletic activity.

Falling asleep at work? Stand up and stretch out! Feeling sore? Stretching will help. About to go on a run? Don’t forget to stretch. Find times throughout your day to stretch and relax your muscles, reduce your stress, calm your mind, align your body, and improve your quality of life.



The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

woman giving a man CPR on a rural road.

What You Need to Know About First Aid In 2019


In an emergency, there is no time to wait to be saved.

This is 2019. With natural disasters, shootings, and other acts of violence, there is much more to learn about first aid than the typical bloody nose or lightly cut finger.

There is also a growing demand for understanding mental health first aid. According to the American Foundation for Suicide Prevention:

In 2017, 47,173 Americans died by suicide and there were an estimated 1,400,000 suicide attempts.

Understanding first aid properly, to prepare for not only the major disasters but the dangerous incidents that occur in the home, has never been more essential to our lives.


How To Help Yourself & Others In An Emergency

Emergencies come in all shapes and sizes. While you may be with one or more individuals in an emergency, there are other circumstances when you are alone. It is not only important to know how to practice first aid on others, but be able to apply first aid on yourself.

Below are the top first-aid practices with strategies to help others in an emergency as well as yourself.



First Aid Best Practices

woman giving a man CPR on a rural road.

1) CPR: Practice makes perfect

According to CPR Certification HQ:


  • More than 350,000 out-of-hospital cardiac arrests occur in the United States per year, out of which 70% happen inside homes.

  • Effective CPR provided by a bystander in the first few minutes of cardiac arrest can increase the chances of survival by 2x or 3x.

  • Less than 20 percent [of] Americans are equipped to perform CPR during a medical emergency situation. (AHA Study)


As stated above, understanding CPR is in high demand in many emergencies. While the Red Cross offers cpr certification classes all over the United States, here are the guidelines to help you get started.


CPR Guidelines according to Mayo Clinic:

  1. Check surroundings: make sure that the location is safe.

  2. Check to see if the individual is conscious; if he/she is NOT conscious, try to awaken the individual. This can be done by shaking them or speaking to them loudly.

  3. If possible, call 911.

  4. Lay individual down flat if the individual is not already in that position.

  5. Place both hands on the center of the individual’s chest in a fist-like manner with the palm of the bottom hand directly on the center of the chest. With both elbows straight and the upper body above the body, press chest 100x per minute with the width of the compression at 2”. Don’t continue to step 6 without previous CPR training. Continue this step until movement is noticed, or until medical assistance arrives

  6. After 30 chest compressions, tilt the individual’s head to ‘open the airway.’

  7. Pinch nose and give mouth-to-mouth breathing. After two breaths, perform 30 more chest compressions until movement is seen.


*Here is more information on how to perform these steps in more detail as well as how to perform CPR on a child.


This procedure can ONLY be done by others and not on oneself. It is always wise to travel with others to make sure that the CPR procedure can be done if needed in an emergency.



2) Stop Heavy Bleeding: It’s all about elevation and pressure

With small cuts, cleaning the wound and applying some Neosporin and a band-aid should do the job. However, what happens when the cut is so deep that there is no quick blood clotting and no band-aid large enough to fix the problem? Elevation and direct pressure is required.


After calling 911, Harvard Health Publishing advises:
Elevate the wound above the heart and apply firm pressure with a clean compress (such as a clean, heavy gauze pad, washcloth, T-shirt, or sock) directly on the wound. Call out for someone to get help, or call 911 yourself. Do not remove a pad that is soaked through with blood; you will disturb any blood clots that have started to form to help stop the bleeding. If blood soaks through, place another pad on top of the soaked one and continue applying direct pressure.

Make sure to keep the direct pressure and elevation to stop severe bleeding until further help from medical assistance.


This method can be applied on oneself if in an emergency. After calling 911, follow the procedure stated above in a safe location until further assistance arrives.



3) Treating Broken Bones: Stabilize

Broken bones can be a critical result of an emergency. It is important to know what to do if you or someone you are with is injured in this way.

How do you know if there is a broken bone involved?

Healthline gives the following symptoms:


  • intense pain in the injured area that gets worse when you move it

  • numbness in the injured area

  • bluish color, swelling, or visible deformity in the injured area

  • bone protruding through the skin

  • heavy bleeding at the injury site


What to do if there is a broken bone:

  1. Contain bleeding, if there is any: Follow the instructions above to stop heavy bleeding before proceeding.

  2. Stabilize location of broken bone: This can be done with a simple sling for the arm created by a bandana, t-shirt, or cloth. If the broken bone is in the leg, use two firm structures such wooden sticks or boards, and tie them around the leg with a cloth or part of a t-shirt.

  3. Place something cold on the area to reduce the swelling. Don’t place directly on the area. Make sure it is underneath a cloth of some sort.

  4. If the individual is going through shock, lay them down and elevate legs.


This procedure can be done to oneself and to another person. Remember to always stay calm in the situation.



4) Treating Degree Burns

We all have dealt with some form of a degree burn in our lives. While some are minor and therefore require minor treatment, other burns can be deadly. It is critical to know what to do to successfully treat the minor burns as well as the major.

First-Degree Burn:

Most of these burns are caused when going out in the sun for too long without sunscreen. Sunburns are first-degree burns. They can be prevented by placing more sunscreen and can be treated by rubbing aloe vera on the burned area.

Second-Degree Burn:

Touching the stove, or touching a curling iron can cause a second-degree burn. These are called second-degree burns because they penetrate not only the first layer, but the second layer of skin as well. Treating these burns require cleaning the area and using antibiotic ointment and patiently letting it heal.

Third-Degree Burn:

These burns can be caused in more serious situations where the skin is burned past the second layer of skin through the nerves. Best Life illustrated the symptoms of third-degree burns on the skin as, “charred, leathery, or a waxy, white color.” It is critical to get medical assistance immediately and elevate the location of the injury.


Treating burns can be done on oneself and to others. It is important, however, to always seek medical assistance when there are deadly signs of the burn.



5) Heart Attacks

Heart attacks are very unexpected emergencies. It is crucial to be calm whether you or a loved one is in this situation.

The symptoms of a heart attack according to the Red Cross:


  • persistent, vice-like chest pain, which may spread to their arms, neck, jaw, back or stomach

  • breathlessness

  • feeling unwell

  • sweating


What to do if someone is having a heart attack:

  1. Call 911

  2. Take an Aspirin

  3. Apply CPR, if necessary. Use steps illustrated above for the procedure

  4. Apply AED, if available


Heart Attacks are impossible to treat by yourself. If you are dealing with a heart attack and no one is around, call 911 as soon as possible.



First Aid & Mental Health

Mental health first aid has risen in awareness in the past decade due to the increase in mental illness, such as depression and anxiety disorders. Suicide rates have also risen as stated in the beginning.

Here is what Mental Health First Aid has to say about what they do:
Mental Health First Aid at Work is a workplace mental health training program that teaches participants how to notice and support an individual who may be experiencing a mental health or substance use concern or crisis and connect them with the appropriate employee resources. Mental Health First Aid at Work is a skills-based, experiential and evidence-based practice.

Certification courses for mental health are offered here.

In the meantime, Mental Health First Aid offers the ALGEE Action Plan to aid someone who is dealing with substance abuse or a mental health issue.


APPROACHThis first step is all about acknowledging the problem and asking questions.

LISTENMental Health First Aid stresses that this step is all about listening without judgment.

GIVERelieve and assist with comfort and information that can help them.

ENCOURAGE: Persuade and encourage them to get professional assistance.

ENCOURAGE: Teach them coping mechanisms that can help them until they receive professional assistance.


These steps cannot only help those helping others, but it can also aid an individual when they are dealing with a challenge on their own depending on the severity. It is always better to talk and work through these steps with someone else.


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.


Best Makeup Practices To Protect Skin



Makeup has been marketed successfully as the ultimate beauty enhancer. Yet, makeup has also been found as the culprit of negative, long-term effects if not used and removed properly. Skin is a large organ and needs to be taken care of in order for it to last in a beautiful, healthy way. Applying foundation everyday, for example, without removing it correctly can clog pores for long periods of time resulting in more breakouts overtime.

Below, you’ll find the best practices to follow to keep your skin at its healthiest, so there can be less breakouts and wrinkles in the future.

1) Remove Makeup & Clean Face Thoroughly Before Bed

This tip is number one for a reason. Keeping makeup on overnight is BAD for your skin. Women’s Health Magazine invited Dr. Dennis Gross, an expert dermatologist in New York City, to aid in illustrating the effects of makeup on the skin when not removed at night:
A survey over the summer revealed a third of women sleep with their makeup on at least two nights a week. Doing so can clog your pores and oil glands, says Gross. “When the makeup becomes impacted in pores, it can make them appear larger.” It also stretches them out and, unfortunately, since your skin collagen levels decline as you age, your pores won't bounce back to their original size as easily, says Gross.


The best way to remove makeup can be applied in two simple steps:

  1. Use Makeup Remover: Make sure to take time to remove as much makeup off the face as possible.

  2. Apply A Facial Cleanser: Although it may seem that all the foundation, maskera, and eyeshadow have been removed, a good facial cleanser is essential to finish the job. Facial cleansers are created to remove hidden dirt and bacteria that are not as readily seen. So, after using makeup remover, make sure to use a facial cleanser to remove the cosmetic leftovers that you don’t see.


2) Wash Makeup Brushes Every Month

Makeup brushes encounter just about everything that develops on our face: the oils, the dirt, and all the other gross substances that develop on the skin. Continuously using these brushes without washing them occasionally will do more damage than the makeup itself on the skin. It is recommended that all brushes should be cleaned at least once a month. Certain kinds of brushes have been recommended to be washed more frequently than that.

3) Always Use Sunscreen & Moisturizer

Is sunscreen and moisturizer really that essential to skin health on a daily basis?

Hallie Gould posted an article on Byrdie with an explanation on the subject from expert dermatologists:
"Sunscreen is not an ingredient," asserts Ulli Haslacher, the founder of Pour Moi Skincare. "It should be treated as a very important layer in your skincare routine and should always be applied last (but before makeup). The purpose of sunscreen is to form a protective film on top of the skin to shield it—SPF is not there to restore moisture balance or deliver ingredients deeper into the skin."

Apply sunscreen and moisturizer every day before applying makeup. It is as simple as that.

4) Stop Using Old Makeup

Continuing to wear old clothes, eat old food, or consume expired juice or milk has never worked well in the long run for anyone. Cosmetics that have expired should be considered similarly.

The Huffington Post posted the expiration dates for different cosmetics:

  • Eyeliner: 6 months to a year

  • Mascara: 3-6 months

  • Blush, eyeshadow, and other powder cosmetics: 1-2 years

  • Foundation: 6 months to 2 years

  • Lipstick: 2 years

  • Natural products: 3-6 months

Any makeup product kept longer than the estimated expiration dates above should be removed immediately. Not only do these products work less when they expire, but they can also have serious, unfavorable effects on the skin overtime.

5) Never Share

This best practice is more of a call to common sense rather than a mere point of advice. As previously mentioned, makeup brushes touch all the disgusting things on our face and so do the eyeshadow pallets and foundation creams.

The real question is:

Why would any individual decide to be the recipient of someone else’s facial dirt and bacteria? The unwanted substances from our skin, if left on overnight, does a lot of harm overtime. Can you imagine what the combination of someone else’s dirt would do?

Dermatologists have given the dangerous effects that come from sharing makeup, which include: “acne, cold sores, eye infections, and staph infections.” Experts from Westlake Dermatology have also added in further explanation for why these effects occur:
Makeup is the ideal breeding ground for viruses and bacteria. The very nature of makeup (particularly liquid formulations) and the dark containers in which they are typically packaged are the perfect habitat for unwanted germs. Makeup brushes, even when properly cleaned between applications, have a high degree of transferring bacteria each time they pass over cracks in the skin or popped pimples.

To sum it up, keep your makeup to yourself. Don’t share it.  


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

kids swimming in the pool

Pool Dangers and Drowning Prevention―When It’s Not Swimming Time by Colleen Kraft M.D.

Swimming pools can have a powerful pull on little children―even when it's not swimming time. Those glistening turquoise-blue ripples may look especially inviting to an active toddler or an overly confident preschooler.

The American Academy of Pediatrics (AAP) recommends several ways parents can help keep children safe around home swimming pools and hot tubs―all year long―in your own backyard, your neighbor's, or on vacation.

Fact: Most drownings in kids 4 and under happen in home swimming pools.

The U.S. Consumer Product Safety Commission (CPSC) studied drownings among children age 4 and under in Arizona, California, and Florida, where pools are especially common. It found that nearly 70% of the children were not expected to be at or in the pool, yet they were found in the water. In fact, 46% of the children were last seen in the house.

kids swimming in the poolPool fences are for above-ground pools that are portable as well as those that are permanent, inground pools, and hot tubs.

Between 2013 and 2015, most (58%) drownings among children age 4 and under took place in a pool or spa at their own home. Most children drowned when they wander out of the house and fell into a swimming pool that was not fenced off from the house. They slipped out a door, climbed out a window, or even crawled through a doggy door to access the pool.

But, a family swimming pool isn't the only one a child can get into unnoticed. More than a quarter (27%) of drownings among children age 4 and under took place at the home of a friend, relative or neighbor. Only some individual states and municipalities have laws requiring pool safety fences; there is no national pool fence law. Whenever your child will be in someone else's home, always check for ways your child could access pools and other potential hazards.

Pool fencing recommendations:

  • 4 feet, 4 sides. The pool fence should be at least 4 feet high and completely surround the pool, separating it from the house and the rest of the yard.

  • Climb-proof. The fence shouldn't have any footholds, handholds, or objects such as lawn furniture or play equipment the child could use to climb over the fence. Chain-link fences are very easy to climb and are not recommended as pool fences. (If they are used, make sure openings are 1¾ inches or smaller in size).

  • Slat space. To ensure a small child can't squeeze through the fence, make sure vertical slats have no more than 4 inches of space between them. This will also help keep small pets safe, too.

  • Latch height. The fence should have a self-closing and self-latching gate that only opens out, away from the pool area. The latch should be out of a child's reach—at least 54 inches from the ground.

  • Gate locked, toy-free. When the pool is not in use, make sure the gate is locked. Keep toys out of the pool area when it is not in use.

Drowning is silent. Alarms break that silence.

  • Pool alarms. Children can drown within seconds, with barely a splash. Swimming pool alarms can detect waves on the water's surface and sound off to attract attention when someone has fallen into the pool.

  • Consider alarms on the pool fence gate and house doors. Door and gate alarms can be equipped with touchpads to let adults pass through without setting them off. House doors should be locked if a child could get to the pool through them.

  • Window guards. These can be especially helpful for windows on the house that face the pool.

What Else Can Parents Do?

Even with safety measures in place, parents should be prepared in case that their child gets into a swimming pool unseen. Some precautions that may help:

  • Life jackets: Put your child in a properly fitted US Coast Guard approved life jacket when around or near water, such as when visiting a home with a pool.

  • Swim lessons. The AAP recommends swim lessons as a layer of protection against drowning that can begin for many children starting at age 1. Learn more here.

  • CPR training. Parents, caregivers, and pool owners should know CPR and how to get emergency help. Keep equipment approved by the U.S. Coast Guard, such as life preservers and life jackets at poolside.

  • Check the water first. If a child is missing, look for him or her in the pool or spa first. This is especially important if your child is prone to wandering.

  • Spread the word. Share this article on social media and with family, friends, and neighbors

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.


young girl applying sunscreen to her arm at tropical beach

How to Prevent & Soothe Sunburns



Nothing will ruin an amazing day at the beach faster than a sunburn.

You just finished your daily activities out in the sun, you get back to your residence and someone exclaims, “Oh, my gosh! Look at your back!”

But you already knew what happened when you saw their facial expression. You know that over the next week you are in store for pain, sensitivity, and perhaps worst of all…peeling.


How to Prevent Sunburns

While it may not always be convenient, the easiest way to prevent sunburns is to use sunscreen.

There are a lot of different sunscreens with different sun protection factors (SPF). SPF represents the amount of time it will take for the sun to redden your skin with sunscreen vs without. So ideally, with SPF 30 it would take you 30 times longer to burn than if you weren’t wearing sunscreen.

The higher the SPF of your sunscreen means the less likely that you’ll get burned. Most experts recommend that you should use SPF 50-100.

Make sure you are following the instructions exactly. If you are going to be in the water, use waterproof sunscreen and reapply your sunscreen in accordance with the directions.

Another option would be to just avoid being out in the sun. Stay in the shade or indoors. But let’s be realistic, that likely won’t happen. So, make sure you go through the inconvenience to get someone to rub sunscreen on your back and shoulders.


How to Soothe Sunburns

So here you are. You either didn’t believe us or you didn’t read this before you went out in the sun. You got sunburnt and now you are dealing with that bright red, painful burn.

Well, we are here to help. These are some tips that can help soothe your sensitive skin:

Aloe Vera: This is actually a plant, but you can buy it in a cream or gel form. Just apply it to your sunburn regularly. It will both soothe, hydrate, and help repair the affected area.

A Damp Towel: If you don’t have Aloe Vera, a damp towel will provide greatly needed relief to your sunburn.

Take a Cool Bath or Shower: Almost anything cool and wet will help soothe your skin. Soak in a cool tub for a while to soothe your sunburn.

Allow Your Skin to Heal: If you got a really bad sunburn, it may blister. Do not remove the blisters as it can cause infection. Allow your blisters to heal naturally.

Protect the Sunburn: Avoid rubbing or scratching your sunburn. Do not wear clothes that are too tight or made with rough materials.

Take Ibuprofen: You can take some over-the-counter painkillers to help alleviate the pain.

Next time you go to the beach, pool, or anywhere out in the sun, don’t forget your sunscreen—the higher SPF the better. But if you decide to ignore or forget the sunscreen and get burnt, be sure to follow our tips above for a less painful recovery.



The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.
hand resting on knee in meditation pose

7 Ways to Reduce Stress for Better Productivity


Life is hectic.

We live in a stress-filled world. Our workplaces are so competitive that if you aren’t constantly striving to be better, you’ll be passed up. But we still try to do our best to balance our time between our time-consuming job, our loved ones, furthering our education, and a thousand other activities we have going on.

We frequently feel like a juggler trying to maintain multiple balls in the air,  worrying about what might happen if we let them slip. We can easily become overwhelmed and we often feel frustrated, agitated, and have trouble relaxing. Or perhaps you constantly worry, lack focus, or regularly get sick.

These are all signs of stress. While stress is very normal in our society, as you can imagine, stress leads to lowered productivity. Here are seven ways you can reduce stress and live a healthier, more productive life.


1) Get More Sleep

There are so many benefits to getting a good night’s rest. According to the American Psychological Association, adults who get at least 8 hours of sleep per night experience less frustration, don’t feel as overwhelmed, and are less likely to skip exercise.

We all know that we should be getting 7-9 hours of sleep per night. However, how many of us actually do it?

Getting in a routine can make a huge difference. Establish what time you need to go to bed in order to get 8 hours of sleep and allow yourself some time to unwind before you lay down. Put down your electronic devices and read a book or meditate. Allow your mind enough time to relax before you go to sleep.


2) Exercise Regularly

This is one of the most important things on this list. When you exercise, you reduce the amount of stress hormones your body produces (cortisol). You will also improve the release of endorphins which can help improve your mood.

Exercise will also help with other aspects of stress reduction, including sleeping better and having a higher self-esteem.

Find exercise that you enjoy. Whether it is playing pickup basketball, running long distances, or weight training, it is important to be active.


3) Practice Yoga or Meditation

When you are stressed, your mind is usually racing with all the things you need to do or worrying about something in the future. Both yoga and meditation will help you focus on the moment and your breathing.

Yoga teaches you to join the mind and the body. While there are many different styles, studies have shown that yoga has been effective in reducing cortisol levels and in improving depression and anxiety.

While yoga focuses on joining the mind and body, meditation emphasizes training your mind to focus and redirect your thoughts. This can be extremely effective when your mind is filled, and you are stressed.


4) Laugh Often

You may have heard “laughter is the best medicine” and while that may be a stretch in some instances, it is certainly applicable to stress.

Laughter relaxes physical tension and relieves stress. It can leave your whole body relaxed up to 45 minutes afterwards. But it will also trigger the release of endorphins, raising your mood and creating an overall sense of well-being.

When you’re stressed, it can be difficult to laugh. But search out opportunities and don’t take yourself so seriously.


5) Write It Down

There are few things as therapeutic as journaling. Now you don’t have to keep a traditional journal; write down what is bothering you and what is going on in your life. This is your chance to vent and release some of that tension onto the paper.

Another way you can alleviate stress is to write down what you are grateful for. Keep a gratitude journal. This will help you stay focused on all the good things in your life and keep things in perspective.


6) Utilize Aromatherapy

The use of scents to improve or change your mood is called aromatherapy. While it may seem a little strange, several studies show that aromatherapy can decrease anxiety and improve sleep.

Some of the most relaxing scents include:

  •        Lavender

  •        Vetiver

  •        Cedarwood

  •        Frankincense

  •        Neroli

  •        Orange

Diffuse some essential oils or light a candle in the evening to help ease some of the tension and stress you have accumulated throughout the day.


7) Find Engaging Hobbies

You need to find activities where you can destress. Your job isn’t your life so don’t allow all of your responsibilities to define you. Find hobbies that you enjoy. Whether that is learning an instrument, developing a new skill, reading, or hiking, find time to fulfill your inner-self.

Remember, although your job is important, sometimes less is more. You will be far more productive in all aspects of your life when you learn to take a bit of time for yourself and separate your mind from the source of your stress. Find what works for you and note the difference in how you feel and your productivity.


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

5 Foods that Cause Breakouts

When it comes to your skin, the phrase “You are what you eat” has never been more true. You know that what you eat and put into your body affects your overall health, but did you know that it also affects your skin’s health? The best way to keep your skin happy and healthy is to eat foods that will help you to achieve that goal.

Your skin is made up of water, fats, and proteins. By eating lean proteins, healthy fats, and drinking plenty of water you can keep your skin in it’s best shape. Now that you know what to eat, what specific foods should you avoid? While the science, testing, and experimentations are still in preliminary phases, here are 5 foods that have been linked to acne breakouts that you should avoid in order to eliminate breakouts.

1) Milk

milk pouring
Milk and other dairy products such as ice cream and cheese can cause your body to produce high levels of insulin when you consume milk. This insulin spike can lead to inflammation, which can then lead to breakouts.

2) Sugar

sugar pouring into cup
Foods and drinks that are high in sugar are usually bad news for your skin, especially soda and chocolate. The quick “sugar rush” that your body produces when consuming sugar is especially bad for your skin. This doesn’t mean you will break out each time you consume sugar, but we recommend that when you feel the need to indulge, you choose dark chocolate. Dark chocolate has more antioxidants, and less sugar which makes it better for your skin.

3) Spicy Foods

three different spices in tablespoons
A study conducted in 2006 and published by the Eastern Mediterranean Health Journal concluded that spicy foods can be another trigger that causes breakouts on your skin. This is because spicy foods often contain acidic lycopenes that can irritate your skin, throw off the balance of your pH levels, and trigger breakouts. While everybody will react differently, you can consider cutting spicy foods to eliminate acne.

4) Gluten

two loaves of fresh bread
White breads, chips, bagels, white rice, pretzels, pizza, and all other high-glycemic foods have been linked to causing breakouts, most likely due to the high insulin levels these foods produce. This high level of insulin encourages inflammation and triggers the release of hormones that have found to be acne-promoting. Recently, studies have shown that foods with high glycemic indexes can be especially troublesome. A ½ cup serving of rice is considered a 17 on the on the glycemic index rating and anything over a 20 is considered high, so while smaller amounts of these foods might not cause an immediate breakout, eating these foods in larger amounts certainly can. Remember that the next time your eating sushi!

5) Fast Food

fast food platter
Greasy foods are known to cause inflammation which, as we previously stated, can cause acne and breakouts. Be especially careful around greasy foods since getting the grease from your food on your hands, and then subsequently on your skin (especially your face) can also clog your pores and cause breakouts.

So What Should I Eat?

Consuming healthy fats, proteins, and water is always the best way to keep your skin healthy. Vegetables, lean proteins (such as nuts and lean meats), and healthy fats (such as olive oil and avocados) can help your skin to be it’s very best. Drinking water helps rid your body and skin of toxins and helps improve overall health.

More Caffeine Please? By Gale Ferreras

Before you make your usual stop to your favorite local coffee shop for the routine energy-boost in the morning, do you ever wonder if your zombie-like state pre-caffeine is not normal?

If you tend to feel lethargic and lackluster until you get your caffeine fix, you are not alone.  According to the CDC, 1 out of 3 Americans do not get enough sleep.  Sleep deprivation can be attributed to an array of reasons such as work, stress, guilty pleasures, and responsibilities. Do any of these reasons sound familiar to you?  The typical reasons for feeling lackluster in the morning are as follows: babies, sick kids, needy spouses, needy partners, college papers (I remember these! So fun!), work deadlines, stress and anxiety, a late night out (cheers! drinks up!), social media, and my favorite - Netflix.

If the aforementioned does not quite explain the lack of pep in your step in the morning, then you may want to consider seeking medical advice from a professional.  Not to sound too alarming, but a possible diagnosis could potentially need to be treated, or may need immediate medical attention. A simple initial visit such as a physical assessment and routine lab work can help to accurately provide a diagnosis.

As researched by Medical News Today, here is a list of what may be some of the causes for concern for a population of tired and sleepy day walkers:

  1. Lack of sleep

  2. Poor diet

  3. Sedentary lifestyle

  4. Excessive stress

  5. Medical conditions

Fatigue and lack of sleep are causes for concern for the general population. For example, a statistic provided by the Centers for Disease Control and Prevention (CDC) states,

“Around 15.3 percent of women and 10.1 percent of men regularly feel very tired or exhausted in the United States,” and “1 in 25 adult drivers report falling asleep at the wheel each month,” which accounts to “72,000 crashes and 44,000 injuries, with 6,000 of those reporting as fatal crashes as a result of drowsy driving.”

Although it may seem routine to wake up every morning feeling depleted from the stress and chaos of everyday life, it’s important to note that constant sleep-deprivation is unhealthy and negatively impacts your health. The quest for a healthy, balanced, and satisfactory life is common for everybody. Drinking coffee for energy is a crutch, not a solution.  Have no shame in the expertise of your coffee game, but get more sleep.  A trip to the doctor may be necessary to help you achieve a healthier and more balanced lifestyle.


Nichols, H. (2018, February) Why you feel tired all the time. Medical News Today.

Retrieved from https://www.medicalnewstoday.com/articles/320800.php

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

The Dangerous Myth of XYY Syndrome by Ellia Manzo

Genetic disorder XYY syndrome has become a fable among sociologists, geneticists, and microbiologists, since the 1970s. Researchers such as molecular geneticists are challenging notions that XYY syndrome has a correlation to criminal, anti-social and/or abnormal behavior. This is a male-specific condition where the male has an extra copy of the Y chromosome. Back in the 1960s, there were early reports of criminal activity linking individuals with XYY syndrome. Males were admitted to more insane asylums, hospitals, and confined to prison systems if that extra chromosome was present, and they were deemed as dangerous or criminal-like. Considerable publicity followed the misconception, dooming all males with this syndrome to a life of anti-social behavior. Such fear of XYY syndrome has even translated for some women to opt out of continuing a pregnancy after learning their fetus had an additional Y chromosome.

There are many instances when researchers might even influence parents when they inform them that their newborn being screened for the XYY karyotype might have some difficulty in their early and adolescent development which could someday lead to a life of crime or unruly behavior. What basis do such researchers have to lead the public to believe such a misconception or dangerous myth based solely on what they see as high-risk? Unfortunately, uncontrolled studies and considerable amounts of publicity have lead the public to unwisely believe such statements. For example, in some American prison systems, screening for the XYY karyotype was not present in most of the inmates as presumed due to their high criminality. Other studies suggested that males with XYY syndrome tended to be significantly taller than the average male, therefore, more of the taller inmates were qualified candidates for the screening which created a bias in the data collected.

Now, let’s analyze how the XYY karyotype occurs. An extra Y copy in a male’s sex cell is present. Typically, there are 46 chromosomes in each cell of a person. That extra Y chromosome is a genetic mutation. XYY is not inherited by parent cells, but occurs as a sporadic mutation during cell development and division. Taller than average, most males with XYY syndrome do not have unusual features that can be identified immediately. These males also have normal levels of testosterone and go through all normal phases of sexual development. During childhood development, XYY syndrome is frequently associated with increased learning disability or difficulty, slow speech and language development, flat feet, hand tremors, scoliosis, and even seizures. XYY syndrome also has an increased connection with behavioral disorders such as ADHD, anxiety, depression and in some cases, autism.

We all have individual internal and external characteristics that make us unique. Some have freckles and strawberry blonde hair, others have alcohol flush, and some can even have a trait for hemoglobin deficiency. Genetic differences such as a different karyotype should not be the cause to assume criminality. Positive attitudes can change and better the life of an individual with XYY syndrome, and all individuals for that matter with different traits and karyotypes.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.