Category Archives: Health is Wealth

Brain-Changing Benefits of Exercise

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“The key to a happy life . . . is a healthy brain.” Wendy Suzuki

Exercise is the most transformative thing that you can do for your brain, says neuroscientist Dr. Wendy Suzuki, professor of Neural Science and Psychology at New York University.

Dr. Suzuki discovered through research and self examination that there is a biological connection between exercise, mindfulness, and action. With exercise, she believes that your body feels more alive and your brain actually performs better.  And, Dr. Suzuki states that “you can make yourself smarter. Exercising is one of the most transformative things you can do to improve cognitive abilities, such as learning, thinking, memory, focus and reasoning — all of which can help you become smarter and live longer.”

The way exercise boosts your brain health includes:

  1. It decreases feelings of anxiety – Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain. These substances can decrease feelings of anxiety and depression. And, It only takes between 10 and 30 minutes of daily physical activity to instantly lift your mood.
  2. It improves your focus and concentration – A single workout can help improve your ability to shift and focus attention. This is an immediate benefit that can last for at least two hours after 30 minutes of exercise. Activities that increase your heart rate, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope are recommended.
  3. It promotes the growth of new brain cells – One of the most significant benefits of exercise, scientists have found, is that it promotes neurogenesis, or the birth of new brain cells. This is essential to improving cognitive function. Exercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate.
  4. It protects your brain from aging and neurodegenerative diseases – Imagine your brain as a muscle: the more workout you put into it, the stronger and bigger it gets. Longitudinal studies in humans suggest that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer’s. So while exercising won’t completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset of it.

So, get up and start your brain transformation journey.

Dr. Suzuki encourages people to get active and go to the gym since the science clearly demonstrates how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

To get the brain-changing benefits of exercise, you should do at least three to four 30-minute workout sessions a week, explains Dr. Suzuki. You’ll also get the most benefits out of aerobic exercise, which increases the heart rate and pumps more oxygen into the brain.

Essentially, exercise can improve your brain functions today and protect your brain from neurodegenerative diseases as you age.

References:

  1. https://www.wendysuzuki.com
  2. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201108/happy-brain-happy-life
  3. https://www.amazon.com/Healthy-Brain-Happy-Life-Everything/dp/B01LTHXL7Q/ref=nodl_

Financial Literacy Education

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Financial literacy, quite simply, is a prerequisite for financial freedom. Financial Times

Fixing economic, income and wealth inequality across the nation and globe remains a Herculean task. But, by emphasizing basic financial literacy education — to boost budgeting skills, debt knowhow and investment knowledge— need not be. And basic financial understanding can make a vast difference — not just to economically disadvantage communities, but to anyone in virtually any circumstance.

The correlation between high levels of economic and financial inequality and low levels of financial literacy and understanding is one of the starkest. The problems are worsened by low levels of knowledge about how debt interest is calculated, how it compounds and how to mitigate risk or budget effectively.

From the 2014 S&P Global FinLit Survey, only a third of the world’s population were deemed financially literate, according to analysis by the World Bank.

Financial literacy education, done right, can be a source of emancipation for the economically disadvantaged seeking a way out of deprivation.

Targeted at the young, in particular, it can lay down vital foundations for future prosperity and teaching them about risk and investment opportunity. One of the big reasons to target young people is that later in life they become much harder to reach.

Too many children think money grows on trees. They don’t realise that they have to budget all this money as they get older, they’ve got to pay these bills. FinLit should be one of the things that’s taught to prepare the young for the real world.

“Narrowing the financial literacy gap is crucial for narrowing the wealth gap. But financial literacy clearly needs a boost across the social strata too”, says Aimée Allam, executive director of FT FLIC.

The best investment you can make is in yourself and in your financial education. It’s the obvious starting point to building wealth and achieving financial freedom. And, here are seven reasons:

  • Provides dividends for life that nobody can ever take from you.
  • Increases your earning potential.
  • Increases your return on investment.
  • Improves the quality of your life and finances.
  • Secures your retirement.
  • Defends your portfolio from unnecessary losses.
  • Provides peace of mind around money.

To ensure you become financially free, take the income you think you’ll need in retirement and multiply it by 20. That’s what you need to put away in order to live off the interest without touching your principle.

Determine how much risk tolerance you have as you look to compound the money you’ve set aside for retirement. the billionaire’s secret, whereby they get Risk/Growth-like returns with assets that would fall in the Security asset class. The wealthy risk very little and expect substantial returns.

References:

  1. https://www.ft.com/content/80480742-9853-4144-9c91-238021414bc8
  2. https://financialmentor.com/financial-advice/financial-education-best-investment/13173

Wealth and Financial Freedom Mindset

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A major factor regarding effectively managing your money and achieving financial freedom is maintaining a positive and confident mindset. Maintaining a positive growth mindset takes effort and knowledge. Here are some ways to start thinking about financial matters and building wealth:

Focus On What You Want – And Take It! So many people are too timid to admit they want something and go for it. When there is something that you want to accomplish don’t think “I could never actually do that”, think “I could do that and I WILL do that”. Play to win, not to avoid defeat.

This doesn’t mean to have to become a selfish jerk. What it means is becoming more assertive and honest with yourself. You don’t have to grab off other people. There is a big pot of unclaimed gold in the middle of the table — why shouldn’t you be the one to claim it? You deserve it!

Confront closely-held beliefs. Spend some time dissecting and understanding the previously-held beliefs you have about money. You learn a lot about money from your family at a young age—either that money is good or money is evil, for example.

Some people may grow up believing that money is a scarce resource, while others understand money as a tool. There are many numbers of qualities that get assigned to money that are not objectively true.

If you have major fear or shame regarding money, you may want to consider working through these emotions with a financial therapist. Your feelings are valid—but that doesn’t mean you have to live with them.

Integrate affirmations into your daily routine. You may find affirmations to be a grounding part of your day. For example, affirmations such as “I am worthy of wealth,” “I am capable of managing my money,” and “There is money out there to be made by me” could act as helpful reminders that you are in charge of your money and not the other way around.

To develop a positive mindset and to become a person who is “good with money”, it is essential to understand that achieving financial freedom and accumulating wealth is a journey. So, consider taking it step by step. Start by building familiarity with your financial situation, and look for small ways to improve it and make it better every day.

Don’t Spend Your Money – Invest It. The reason you need to save your money is to grow it by investing it for the long term. Millionaires tend to be frugal people, and that’s because they know the true value of money is in investing. Being your own boss goes hand-in-hand with building wealth. You’ll want to quit your regular job at some point.

Bottomline is to stop working for your money and invest, which puts your money to work for you.

Rather than buying yourself a new iPad, that $500 could be used to invest in the stock market. Find the right shares (more on that later), and that money could easily double within a year.

References:

  1. https://www.lifehack.org/articles/money/develop-millionaire-mindset-6-easy-steps.html
  2. https://www.sofi.com/learn/content/am-i-bad-with-money/

Healthy Aging and Eating

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“Making a plan to eat healthy can keep you healthy and active for longer.” National Institute on Health

“Aging—not cancer or heart disease—is the world’s leading cause of death and suffering. In spite of this, we accept the aging process as inevitable”, writes Dr. Andrew Steel, longevity expert and author of “Ageless: The new science of getting older without getting old“.

Dr. Steel suggest a list of proven life-extenders, such as don’t smoke, exercise, get vaccinated, take care of your teeth.

Strauss Zelnick, author of Becoming Ageless, and who successfully rejuvenated his metabolic health believes that, “You can eat to be younger.” He implores his readers to focus on what He calls “Forever Fuel.” He suggests that you do not have to forego eating your favorite foods; you’re just getting the best versions of them.

  • Unlimited Foods—Lean Protein, Salads, and Vegetables—eat as much as you want. I love bison, light tuna, chicken, eggs, grass-fed beef.
  • Limited Foods—Some fruits and dried fruits, nuts, and cheese—in moderation.
  • Highly restricted foods—no processed foods, fried foods, or added sugars. Processed foods account for 70% of the calories that Americans take in. They don’t just make you fat; they age you.

While humans wither and become frail after a mere seven or so decades, capturing the trait known as ‘negligible senescence ‘ has become the holy grail of aging research. A 2015 study, published by the Mayo Clinic, found that using a combination of existing drugs reversed a number of signs of aging, including improving heart function”, according to the Guardian.

Dr. Sanjay Gupta, Chief Medical Correspondent for CNN, adds that, “During medical school we were taught that aging is a natural process and that people can simply die of old age. The thinking was that age wasn’t just a turning of the clock but an accumulation of mutations, cancer, arthritis, heart disease and dementia. Have you ever wondered, however, if it was possible to address those diseases not just individually, but collectively, by addressing the underlying process of aging itself.”

The role of carbs and added sugars

When you have sugar molecules in your system, they bombard the body’s cells like a meteor ­shower—glomming onto fats and proteins in a process known as glycation. This forms advanced glycation end products (AGEs), which cause protein fibers to become stiff and malformed. The connective-tissue damage and chronic inflammation resulting from sustained high blood sugar can lead to debilitating conditions, such as cataracts, Alzheimer’s, vascular tightening, and diseases of the pancreas and liver.

From a dietary standpoint, forswearing white sugar, high-fructose corn syrup—which studies have shown increases the rate of glycation by 10 times, compared with glucose—and simple carbs is a no-brainer. “Even though all carbs get converted into sugar, when you eat the good ones, like brown rice and whole-grain bread, you get less glucose, and you get it more slowly,” Karcher says.

Carbohydrates (Carbs) — like fiber, starches, and sugars — are important for your health. They are your body’s main source of energy and are a basic nutrient your body turns into glucose, or blood sugar, to make energy for your body to work. But eating too many carbs can cause your body to store the excess as fat.

The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates.

You should try to get most of your carbohydrates from fruits, vegetables, dairy, and whole grains rather than added sugars or refined grains.

Nutrients like protein, carbohydrates, and fats can help you stay healthy as you age.

Many foods with carbohydrates also supply fiber. Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Eating food with fiber can help prevent stomach or intestinal problems, such as constipation. It might also help lower cholesterol and blood sugar.

A very low-carb diet, like keto, triggers your body into nutritional ketosis. This stored energy is released in the form of chemicals called ketones. Your liver starts to make ketones — a fuel that kicks in when your body uses up glucose and glycogen, and doesn’t have enough sugar to run on. It does this by breaking down the energy reserves stored in fat. 

These chemicals, ketones, help cells—especially brain cells—keep working at full capacity. Some researchers think that because ketones are a more efficient energy source than glucose, they may protect against aging-related decline in the central nervous system that might cause dementia and other disorders.

Ketones also may inhibit the development of cancer because malignant cells cannot effectively obtain energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also reduce the level of insulin in the blood, which could protect against type 2 diabetes.

But too many ketones in the blood can have harmful health effects.

While there’s insufficient evidence to recommend any type of calorie-restriction or fasting diet. A lot more needs to be learned about their effectiveness and safety, especially in older adults. In the meanwhile, there’s plenty of evidence for other actions you can take to stay healthy as you age:

  • Eat a balanced diet with nutritious food in moderate amounts. Avoid or limit consuming refined sugars and carbs, and processed foods.
  • Engage in regular physical exercise (150 minutes per week).
  • Drink alcohol in moderation or not at all.
  • Don’t smoke or take illegal drugs.
  • Maintain an active social lifestyle and build close relationships.
  • Get a good night’s sleep.

Finally, older adults may have different vitamin and mineral needs than younger adults. Find recommended amounts and information on calcium, sodium, vitamin D, and more.

“People are living longer, staying healthier longer and accomplishing things late in life that once seemed possible only at younger ages.” –David Brooks, The New York Times

The American Heart Association recommends no more than six teaspoons of added sugar a day. The sugar found in whole foods like fruits and veggies, says Kimber Stanhope, PhD, a nutritional biologist at the University of California, Davis. “These naturally occurring sugars come packaged with good-for-you vitamins, minerals, fiber, and other nutrients.” Eliminating or reducing your intake of added sugar and carbs can result in you gaining some significant healthy aging benefits, according to the American Heart Association.

References:

  1. https://www.webmd.com/diet/ss/slideshow-what-happens-when-you-stop-eating-carbs
  2. https://andrewsteele.co.uk/ageless/
  3. https://www.amazon.com/Becoming-Ageless-Secrets-Looking-Feeling/dp/1940358175/ref=nodl_
  4. https://www.dexafit.com/blog2/10-ways-to-improve-your-metabolic-health
  5. https://www.elle.com/beauty/makeup-skin-care/tips/a2471/sugar-aging-how-to-fight-glycation-614621/
  6. https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
  7. https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats
  8. https://www.msn.com/en-us/health/nutrition/scientist-reveals-tips-for-slowing-down-the-aging-process/ar-BB1fWqe4
  9. https://www.theguardian.com/science/2021/jan/03/observer-magazine-do-we-have-to-age-biologist-andrew-steele
  10. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

Calculating Net Worth

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Calculating net worth involves adding up all your assets and subtracting all your liabilities.  The resulting sum is your net worth.

The value of your primary residence is not included in your net worth calculation.  In addition, any mortgage or other loan on the residence does not count as a liability up to the fair market value of the residence.  If the loan is for more than the fair market value of the residence (i.e., if your mortgage is underwater), then the loan amount that is over the fair market value counts as a liability under the net worth test.

Further, any increase in the loan amount in the 60 days prior to your purchase of the securities (even if the loan amount does not exceed the value of the residence) will count as a liability as well.  The reason for this is to prevent net worth from being artificially inflated through converting home equity into cash or other assets.

The following table sets forth examples of calculations under the net worth test for being an accredited investor:

Accredited Investor table

References:

 

Emotional Well-Being

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“Love and meaningful relationships are vital to physical and emotional well-being.” Deepak Chopra

Many people fail to understand that emotional well-being has potential to affect your overall health and well-being. In fact, mental and emotional stress can translate into adverse physical reactions, a weakened immune system, and overall poor health outcomes.

It is natural to feel stress, anxiety, grief, and worry during and after a disaster or pandemic. Everyone reacts differently, and your own feelings will change over time. It’s important to take notice and to accept how you feel.

Taking care of your emotional well-being during an emergency will help you think clearly and react to the urgent needs to protect yourself and your family.

Self-care and being proactive during an emergency will help your long-term healing.

Look out for these common signs of distress:

  • Feelings of fear, anger, sadness, worry, numbness, or frustration
  • Changes in appetite, energy, and activity levels
  • Difficulty concentrating and making decisions
  • Difficulty sleeping or nightmares
  • Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
  • Worsening of chronic health problems
  • Increased use of alcohol, tobacco, or other drugs

It’s vital for you to learn how to manage your stress and take the action to improve your mental well-being. You can take the following steps to cope:

  • Take care of your body– Try to eat healthy well-balanced meals, exercise regularly, and get plenty of sleep. Avoid alcohol, tobacco, and other drugs. Learn more about wellness strategiesexternal icon for mental health.
  • Connect with others– Share your concerns and how you are feeling with a friend or family member. Maintain healthy relationships, and build a strong support system.
  • Stay informed– When you feel that you are missing information, you may become more stressed or nervous. Watch, listen to, or read the news for updates from officials. Be aware that there may be rumors and misinformation during a crisis, especially on social media. Always check your sources and turn to reliable sources of information like your local government authorities.
  • Avoid too much exposure to media and news– Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly. Try to do enjoyable activities and return to normal life as much as possible and check for updates between breaks.

References:

  1. https://emergency.cdc.gov/coping/selfcare.asp
  2. https://austinblog.heart.org/october-is-emotional-wellness-month/

Emotional Well-being: College Student Mental Health

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Improving the lives and futures of young adults by strengthening connections and building resilience.

Mental health continues to be a major concern on college campuses around the world, according to new research published by the American Psychological Association.

The research reveals that the prevalence of depression and anxiety in young people continues to increase, now reaching its highest levels, a sign of the mounting stress factors due to the convergence of the coronavirus pandemic, political unrest, and systemic racism and inequality. 

Additionally, researchers from the World Health Organization found that a staggering 35 percent of first year college freshmen struggled with a mental illness. The most common mental illness observed was major depressive disorder, with 21.2 percent of respondents experiencing lifelong symptoms, followed by general anxiety disorder, which affects 18.6 percent of students.

When it comes to suicide in particular, the American Academy of Child and Adolescent Psychiatry points to data showing that by 2018, suicide was the second-leading cause of death for people between the ages of 10 and 24.

And, since 2014, anxiety and depression have been college students’ leading mental health issues, according to research conducted by Boston University.

According to the most recent Healthy Minds Study, which surveys tens of thousands of college and university students across the U.S., 41% of all students screened positive for depression over the spring semester, and 34% screened positive for anxiety. They are the highest levels observed by the study. However, this year’s results are part of a steadily increasing trend, and students surveyed said that while the pandemic impacted their mental health, it wasn’t the root cause.

Help is on its way

RADical Hope is a nonprofit committed to improving the lives and futures of young adults by strengthening connections and building resilience. The RADical Hope movement is two-fold: educate all constituents of the college community the warning signs and implore them to take action. And, help to identify students who need help but are not able to ask for it.

RADical Hope wellness program, RADical Health, attempts to empower and equip college students with tools to stay well and stay resilient dealing with the day-to-day challenges of life on college campuses. Their strategy is to utilize proven effective techniques and procedures to counter the accelerating rise in college student anxiety and depression.

RADical Hope is currently partnering with ten colleges and universities to develop, identify and partner with frontline engagement programs that deliver three priorities: Connectivity, Engagement, Empowerment.

And, reaching college-age kids is vital. “64% of kids who drop out of college do so because of mental illness,” says Ken Langone, Co-Founder of Home Depot, who adds, “Our purpose [for RADical Hope] is to identify the kids who aren’t reaching out for help and assure them there is a better future.”

References:

  1. https://www.cnbc.com/2018/10/04/4-ways-to-be-proactive-about-your-mental-health-in-college.html
  2. https://www.bu.edu/articles/2021/depression-anxiety-loneliness-are-peaking-in-college-students/
  3. https://radicalhopefoundation.org
  4. https://www.wuft.org/news/2021/09/22/mental-health-challenges-abound-among-college-students/
  5. https://healthymindsnetwork.org/hms/

The National Suicide Prevention Lifeline contact is 1-800-273-8255 (en español: 1-888-628-9454; deaf and hard of hearing: 1-800-799-4889) or the Crisis Text Line by texting HOME to 741741.

Emotional Well-being: Gratitude

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“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” Ralph Waldo Emerson

November is National Gratitude Month. There is always something on our daily lives to be grateful for.

In the Oxford Dictionary, gratitude is defined as “the quality of being thankful; readiness to show appreciation for and to return kindness.”

Gratitude is about putting our attention towards the positive. When you do that, you help improve your physical and mental well-being. It is one simple way to change one’s perspective of the world. It allows you to appreciate the positive, rather than focus on the negative aspects of your life and the world. Learning to be grateful helps you appreciate the little things in life that you may to take for granted.

Many of people express gratitude by saying “thank you” to someone who has helped them or given them a gift. But from a scientific perspective, gratitude is not just an action: it is also the positive emotion. It’s a state of being, where you feel a sense of appreciation that comes from deep within.

We should try to live everyday showing gratitude and appreciation to one another. Yet, as we get busy and focused on our day-to-day activities, responsibilities, and requirements.

Gratitude can be the same way. It’s not that we don’t feel thankful for things, people, or circumstances in our lives, but sometimes our lives get in the way and we lose focus on being grateful.

Research states that people who practice gratitude every day are not only happier but also healthier. On average, people who are grateful tend to have lower stress-related illnesses, lowered blood pressure, are more physically fit, happier, and have more personal and professional relationships with others.

There are many ways to embrace gratitude. And, it is important to acknowledge something each day that you are grateful for. Here are some other ideas:

  • Start a gratitude journal. Write a quick sentence about someone or something that you were grateful about that day. It can help you find appreciate for things around you, even among the stress from that day. And when you review what you’ve written, you’ll be able to reflect with appreciation those relationships or situations.
  • Say “please” and “thank you.” These simple words go beyond basic manners. They show respect, kindness, appreciation, and acknowledge someone else’s efforts. You could be the one thank you someone received that day.
  • Take the time for mindful reflection. Take a few minutes to focus on the present moment. It can reduce stress and cultivate the ability to be present in the moment and teach you to accept yourself and circumstances.
  • Spread gratitude. Share gratitude with other people. Tell them how much you appreciate their services, care, friendship, etc. Show your family how grateful you are to have them in your life, let them know how they make your life better just by being a part of it.
  • Give back to the community. Show your gratitude and appreciation by giving back to the community. Helping out in the community is a good way to appreciate everything in life. So do your part and become something that others can be grateful for.
  • Wake up and express gratitude for three things every morning. When you wake up each morning, try to immediately think of at least three things you’re grateful for. It can help you get in a positive mindset to start your day. You can express gratitude for something you’re looking forward to that day, or just for simply waking up again.

It’s easy to lose focus on gratitude. It’s t’s easy to forget that even the little things we do have a positive and beneficial impact on our family and friends.

Being grateful means finding and focusing more on the good. It means finding something to be grateful for amid the negative and chaos.

Gratitude has been proven to generate a positive impact on psychological, physical, and personal well-being. Practicing gratitude or reflecting on what you’re grateful for is an effective way to deal with life’s chaotic, stressful and tense moments. Grateful people tend to sleep better, have lower stress levels, exercise more often, and eat healthier.

“Give gratitude a try! You’ll be happier you did.”

References:

  1. https://www.southwesthealth.org/2021/11/a-month-of-gratitude/
  2. https://antimaximalist.com/national-gratitude-month/
  3. https://nationaltoday.com/national-gratitude-month/

Take Control of Your Finances

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There are ways to feel more in control of your financial situation–and make the money you have go farther. The key is to take a close look at your current budget and to better manage your cash flow. You can best do this by finding expenses you may be able to pare back or eliminate, and by potentially finding new sources of income.

Smart spending and saving strategies, according to FinTech company SoFi, to follow are:

Create a Budget and Manage Your Cash Flow – Take a close look at your monthly spending to get a full picture of your spending, and start tracking your spending (every cash/debit/credit card transaction and every bill you pay) for a month or so.

Once you understand your average monthly spending, compare it to what’s coming in. You can look at your bank statements for the past few months to get an idea of much after-tax income you are taking in on average per month.

Comparing what is coming in vs. going out will help you know exactly where you stand financially.

Uncovering Places to Save – Once you understand your monthly spending and group your expenses into categories, the next step is to list your expenses in order of priority, starting with the essentials and going down to the “nice to haves.”

Once you’ve established which expenses are the most important, you can start looking for places to cut some of your unnecessary spending. For example, if you are spending a lot on restaurants and take-out, you might consider cooking at home a few more nights a week.

Negotiating with Service Providers – You may be able to negotiate for a lower rate from many of your providers, especially if you’re dealing with a company that’s in a competitive market.

Before you call or email a business or provider, it is important to know exactly how much you’re paying for a service, what you’re getting for your money, and how much the competition is charging for the same or similar service.

It’s also a good idea to make sure you are communicating with someone who actually has the power to lower your rate and, if not, ask to speak with someone who does.

You may also want to let providers know that if they can’t do better, you may decide to switch to another company.

Cutting Back on Bigger Expenses – Look at the big items in your overall budget. For example, if your car payment too high, you could buy a less expensive to cut monthly payments.

If rent is eating up too much of your income, you might want to look into finding a cheaper place to live that’s still nice, taking in a roommate, or moving in with friends.

The lower you keep these costs, the easier it will be to live well within a tight budget.

Knocking Down Debt – Having too much debt can hamper your chances of achieving financial security down the line.

That’s because when you’re spending a lot of money on interest each month, it can be harder to pay all of your other expenses on time, not to mention grow your savings.

Reducing debt may seem like a tall mountain to climb, but choosing the right debt reduction strategy may be able to help you chip away and slowly improve your financial situation.

Since credit card debt typically costs the most in interest, you might consider tackling these debts first, and then move on to the debt with the next-highest interest rate, and so on.

Starting an Emergency Fund – Start putting a little bit away into an emergency fund each month a priority: An unexpected expense—like your car breaking down or a visit to an urgent care clinic—could put you over the financial edge.

If you start putting just a small amount aside each month into an emergency fund, it won’t be long before you have a decent financial cushion that could prevent you from having to run up high interest credit debt the next time something unexpected rolls around.

Spending Only Cash for Everyday Expenses – Using plastic that can make it feel like you are not really spending money. Thus, switching to cash (and leaving the credit cards at home) for other expenses can be a great idea when money is tight.

The reason is that using cash places a harder limit on your spending and helps you become more aware of your choices. When you can literally see your money going somewhere, you may find yourself becoming much more intentional in the way you spend it.

Another benefit of cash is that it’s more difficult to get into debt since you can’t spend cash you don’t have.

Starting a Side Gig – Once you’ve done some basic budgeting, it may be clear that additional income could help ease things while money is tight.

Sometimes all it takes is some extra time and energy, but taking on a side hustle, or using your talents to pick up some freelance work can bring in additional income.

Some ideas for generating extra income include:

  • Selling things on eBay or Craigslist
  • Hold a garage sale
  • Creating an Etsy store and selling homemade goods
  • Driving for a rideshare or food delivery service
  • Giving music lessons
  • Renting out a room on Airbnb
  • Walking dogs
  • Cleaning houses
  • Babysitting
  • Handling social media for small businesses
  • Selling writing, photography, or videography services to clients

Start saving and investing, immediately – Your first financial goal should be to create an emergency fund and to establish the discipline for saving by “Paying yourself first”. To take advantage of compound interest, start investing early and regularly.

Takeaways

You can gain control of your finances by calmly sitting down, creating a budget, and determining your cash flow. This entails looking at your monthly income, as well as your average monthly spending, and seeing how it all lines up.

To create a monthly budget, you must allot funds for expenses such as rent and other bills, then sets aside a small amount directly for savings and uses the rest to live off for the month

Once you have a sense of your cash flow, you can take steps to reduce unnecessary spending, negotiate to lower monthly bills, chip away at expensive debt, and even start building a financial cushion.

References:

  1. https://www.sofi.com/learn/content/what-to-do-when-money-is-tight/
  2. https://www.usatoday.com/story/college/2012/04/25/7-steps-to-take-control-of-your-financial-future/37391767/

Health is Wealth: Reducing the Risk of Heart Disease

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Heart disease is the leading cause of death in America. Every 34 seconds, someone has a heart attack and every 60 seconds, someone dies from a heart disease-related event.

Heart disease is a serious health problem for all Americans. Although it’s the leading cause of death for Americans (659,041 died in 2020), most people aren’t aware that they’re at risk for heart disease, according to the National Institute of Health. A heart attack or stroke may seem sudden, but the truth is that heart disease happens over many years and it often starts at a very young age.

The term “heart disease” includes a variety of heart problems. The most common is coronary heart disease, which is when a person has “clogged arteries.” This kind of heart disease develops over many years, as the blood vessels going to the heart become narrow and clogged.

As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood.

Risk factors for Heart Disease

Risk factors are traits and habits that make you more likely to develop heart disease. Some risk factors you can do something about; others you can’t change. The more risk factors you have, the greater your chances of developing heart disease.

High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Unhealthy diet
  • Physical inactivity
  • Excessive alcohol use

Healthy cholesterol levels

Unhealthy levels of cholesterol makes a heart attack or stroke more likely.

Cholesterol is a waxy, fat-like substance in your body. Your body makes all the cholesterol it needs. Cholesterol is carried through your blood in two different “packages.” One of these packages is a low-density lipoprotein (LDL), also called bad cholesterol. The other is a high-density lipoprotein (HDL), called good cholesterol.

  • HDL helps your body get rid of cholesterol, so it doesn’t build up inside your arteries.
  • LDL puts cholesterol inside your arteries. Over time, cholesterol and other substances clog your arteries. That can cause chest pain or even a heart attack.

The buildup of plaque in the arteries of your heart can occur over many years. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

These arteries supply oxygen-rich blood to your heart muscle. Coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries and it is the most common type of heart disease. When plaque builds up in the heart arteries, the condition is called atherosclerosis.

F.A.S.T

It’s important to spread the word about F.A.S.T., the acronym to help people remember the signs of stroke:

  • Face drooping,
  • Arm weakness or
  • Speech difficulty mean it’s
  • Time to call 911

You can reduce many risks by making lifestyle changes. But you need information and support.

To lower their risk for heart disease:

  • Lose weight – Eat smaller portions and get 21⁄2 hours of physical activity a week
  • Eat less saturated fat and sodium
  • Eat more fruits and vegetables
  • Limit beverages and foods with sugar
  • Quit smoking
  • Have regular checkups
  • Track our weight, waist size, blood pressure, cholesterol, and blood sugar (for diabetes).

Note: You can lower your risk by making some small but important changes to your health, you and your family will have longer, healthier lives.

Physical Activity

Being physically active on a regular basis is one of the best ways to keep your heart, lungs, and whole body healthy. It makes your heart stronger and lowers your risk for heart disease.

Any activity is better than none! But the “intensity,” or how hard your body is working, makes a difference. Increase your intensity gradually. If you have a health problem, check with your health care provider before increasing your physical activity.

  • Light-intensity activity, like cooking or cleaning the house, usually doesn’t require much effort. Start light, if that’s what you’re comfortable doing or your provider recommends.
  • Moderate-intensity activity, like taking a brisk walk, makes you breathe harder and your heart beat faster. You can still talk but singing would be hard. Work up to at least 21⁄2 hours of moderate-intensity activity a week.
  • During vigorous-intensity activity, like playing a game of basketball or jogging, you can’t say more than a few words without stopping for a breath. You need only 75 minutes of vigorous activity a week.

Losing even a small amount of weight can lessen weight-related health problems and reduce the risk of heart disease.

References:

  1. https://www.cdc.gov/nchs/fastats/deaths.htm
  2. https://www.nhlbi.nih.gov/sites/default/files/publications/WEHL-On%20the%20Move%20Booklet_508.pdf
  3. https://www.cdc.gov/heartdisease/facts.htm