Foods that fight inflammation - Harvard Health

track them here. And if you’re wondering if this cicada-palooza could help with grocery bills, read on to decide for yourself how appealing and how safe snacking on cicadas is for you. The pros and cons could change your outlook on the impending swarm.

What to know about cicadas

Don’t worry, cicadas are largely harmless to humans. In fact, their appearance is welcome in places where people routinely snack on them as a low-cost source of calories and protein.

Estimates suggest up to two billion people regularly eat insects, especially in South and Central America, Asia, Africa, Australia, and New Zealand. Cicadas, when available, are among the most popular. And if you thought no one in the US eats cicadas, check out this video from a May 2024 baseball game.

Are you tempted to eat cicadas?

For plenty of people, cicadas aren’t the food of choice. Some people can’t get past the idea of eating insects as food. That’s understandable: after all, the culture in which we are raised has a powerful influence on what we consider acceptable in our diets. Something some Americans might find off-putting (such as eating snakes) is common in China and Southeast Asia. Meanwhile, people outside the US find aspects of the typical Western diet unappealing (such as root beer, peanut butter and jelly, and processed cheese).

But some people shouldn’t eat cicadas because it could be dangerous for them.

Why you should — or shouldn’t — eat cicadas

Eating cicadas is common in many parts of the world because they are

nutritious: cicadas are low in fat and high in protein, including multiple essential amino acids

inexpensive or free

tasty (or so I’m told): descriptions of their flavor vary from nutty to citrusy to smoky and slightly crunchy.

In years when cicadas emerge, recipes for dishes containing cicadas emerge as well.

Then again, there are several good reasons to avoid making cicadas a part of your diet, including these:

You just can’t get past the "ick" factor. Adventurous eaters may be willing to try or even embrace consuming cicadas, while others will be unable to view the idea as anything other than horrifying.

You find the taste or consistency unappealing.

You’re "cicada intolerant." Some people get stomach upset, nausea, or diarrhea if they eat too many cicadas.

You’re pregnant or breastfeeding, or are a young child. Concerns about even low levels of pesticides or other toxins in cicadas have led to recommendations that these groups not eat them. Doesn’t this suggest the rest of us should also steer clear? Well, thus far, at least, there’s no evidence that toxins in cicadas are causing health problems.

But there is one more very important entry on this list: people with a shellfish allergy should not eat cicadas. Odd, right?

The shellfish-cicada connection

Cicadas are biologically related to lobsters, shrimp, crabs, and other shellfish. So if you’re allergic to shellfish, you might also be allergic to cicadas. A particular protein called tropomyosin is responsible for the allergy. It’s found in shellfish as well as in many insects, including cicadas.

The allergic reaction occurs after eating the cicada. Just being around them or handling them won’t trigger a reaction.

Among people with a shellfish allergy, developing a reaction after eating cicadas could be a bigger problem than it seems: up to 10% of people have shellfish allergies and, as noted, insect consumption is common worldwide.

Is it okay for your dog or cat to eat cicadas?

Walking your dog after the emergence of cicadas can be a new and exciting experience for you and your pet! Dogs may chase after cicadas and eat them. Cats might, too, if given the chance. That can be a problem if your pet eats too many, as some will experience stomach upset or other digestive problems.

While the insects are considered harmless to dogs, the American Kennel Club says it’s best to steer them away from cicadas once they’ve eaten a few.

Which other insects trigger allergies?

While insect-related allergic reactions (think bee stings) and infections (like Lyme disease) are well known, the insect-food-allergy connection is a more recent discovery.

One recently recognized condition is the alpha-gal syndrome, in which a person bitten by certain ticks develops an allergy to meat. The name comes from a sugar called galactose-α-1,3-galactose (or alpha-gal) found in many types of meat including beef, lamb, pork, and rabbit. According to the CDC, up to 450,000 people in the US may have developed this condition since 2010.

There aren’t many rigorous studies of the overlap of insects and food allergies, so there are probably others awaiting discovery.

The bottom line

When it comes to eating cicadas, I’ll pass. It’s not because of the risks. I’ve never had a problem with shellfish, and for most people the health risks of eating cicadas seem quite small. It’s just unappealing to me, and I’m not a particularly adventurous eater.

But let’s go easy on those who do enjoy snacking on cicadas. Insects offer a good source of calories and protein. Just because eating them seems unusual in the US doesn’t make it wrong.

So, if you like to eat cicadas and have no shellfish allergy or other reason to avoid them, go for it! This may be a very good summer for you.

","excerpt":"n

Trillions of cicadas are expected to emerge in the US by the end of June, especially in the Midwest. In many parts of the world insects are considered a low-cost source of calories and protein, but some people still won’t want to eat them — and some people shouldn’t.

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n ","description":null,"author":null,"slug":"the-cicadas-are-here-hows-your-appetite-202406143048","sort_date":"2024-06-14T04:00:00.000000Z","contentable_type":"AppModelsMarketingBlogPost","contentable_id":3048,"replacement_content_id":null,"landing_page_landing_page_group_id":null,"ucr_content_id":"BL061424","publication_date":"2024-06-14T10:30:00.000000Z","last_review_date":null,"imported_at":"2024-06-14T15:39:06.000000Z","last_import_type":"update","last_modified_date":"2024-06-14T04:00:00.000000Z","active":1,"created_at":"2024-06-12T09:00:03.000000Z","updated_at":"2024-06-14T15:39:06.000000Z","deleted_at":null,"images_remapped":0,"old_product_id":null,"old_content_id":null,"hide_ads":0,"primary_content_topic_id":15,"ecommerce_type":"CATALOG","authors":[{"id":23,"cr_id":2,"featured":1,"hhp_staff":1,"hidden":0,"name":"Robert H. Shmerling, MD","title":null,"first_name":"Robert","middle_name":"H.","last_name":"Shmerling","suffix":"MD","slug":"robert-h-shmerling-md","byline":"Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing","description":"

Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. As a practicing rheumatologist for over 30 years, Dr. Shmerling engaged in a mix of patient care, teaching, and research. His research interests center on diagnostic studies in patients with musculoskeletal symptoms, and rheumatic and autoimmune diseases. He has published research regarding infectious arthritis, medical ethics, and diagnostic test performance in rheumatic disease. Having retired from patient care in 2019, Dr. Shmerling now works as a senior faculty editor for Harvard Health Publishing.

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Resilience is a psychological response that helps you adapt to life’s difficulties and seek a path forward through challenges. While everyone has the ability to be resilient, life stresses can take a toll on you. It’s possible to cultivate resilience — but how?

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Nantucket, a beautiful, 14-mile-long island off the coast of Massachusetts, has a 40-point resiliency plan to help withstand the buffeting seas surrounding it as climate change takes a toll. Perhaps we can all benefit from creating individual resilience plans to help handle the big and small issues that erode our sense of well-being. But what is resilience and how do you cultivate it?

What is resilience?

Resilience is a psychological response that helps you adapt to life’s difficulties and seek a path forward through challenges.

"It’s a flexible mindset that helps you adapt, think critically, and stay focused on your values and what matters most," says Luana Marques, an associate professor of psychiatry at Harvard Medical School.

While everyone has the ability to be resilient, your capacity for resilience can take a beating over time from chronic stress, perhaps from financial instability or staying in a job you dislike. The longer you’re in that situation, the harder it becomes to cope with it.

Fortunately, it’s possible to cultivate resilience. To do so, it helps to exercise resiliency skills as often as possible, even for minor stressors. Marques recommends the following strategies.

Shift your thoughts

In stressful situations, try to balance out your thoughts by adopting a broader perspective. "This will help you stop using the emotional part of your brain and start using the thinking part of your brain. For example, if you’re asking for a raise and your brain says you won’t get it, think about the things you’ve done in your job that are worthy of a raise. You’ll slow down the emotional response and shift your mindset from anxious to action," Marques says.

Approach what you want

"When you’re anxious, stressed, or burned out, you tend to avoid things that make you uncomfortable. That can make you feel stuck," Marques says. "What you need to do is get out of your comfort zone and take a step toward the thing you want, in spite of fear."

For example: If you’re afraid of giving a presentation, create a PowerPoint and practice it with colleagues. If you’re having conflict at home, don’t walk away from your partner — schedule time to talk about what’s making you upset.

Align actions with your values

"Stress happens when your actions are not aligned with your values — the things that matter most to you or bring you joy. For example, you might feel stressed if you care most about your family but can’t be there for dinner, or care most about your health but drink a lot," Marques says.

She suggests that you identify your top three values and make sure your daily actions align with them. If being with family is one of the three, make your time with them a priority — perhaps find a way to join them for a daily meal. If you get joy from a clean house, make daily tidying a priority.

Tips for success

Practice the shift, approach, and align strategies throughout the week. "One trick I use is looking at my calendar on Sunday and checking if my actions for the week are aligned with my values. If they aren’t, I try to change things around," Marques says.

It’s also important to live as healthy a lifestyle as possible, which will help keep your brain functioning at its best.

Healthy lifestyle habits include:

getting seven to nine hours of sleep per night

following a healthy diet, such as a Mediterranean-style diet

aiming for at least 150 minutes of moderate-intensity activities (such as brisk walking) each week — and adding on strength training at least twice a week

if you drink alcohol, limiting yourself to no more than one drink per day for women and two drinks per day for men

not smoking

staying socially connected, whether in person, by phone or video calls, social media, or even text messages.

Need resilience training?

Even the best athletes have coaches, and you might benefit from resilience training.

Consider taking an online course, such as this one developed by Luana Marques. Or maybe turn to a therapist online or in person for help. Look for someone who specializes in cognitive behavioral therapy, which guides you to redirect negative thoughts to positive or productive ones.

Just don’t put off building resilience. Practicing as you face day-to-day stresses will help you learn skills to help navigate when dark clouds roll in and seas get rough.

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Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow of the American Academy of Neurology, and has been honored by the Associated Press, the American Heart Association, the Wellness Community, and other organizations for outstanding medical reporting. Heidi holds a bachelor of science degree in journalism from West Virginia University.

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Usually biting bugs are just a nuisance that goes with being outdoors in warm weather. But sometimes insect bites can lead to illnesses like Lyme disease, Zika, or West Nile virus. To prevent bug bites, take simple precautions and learn how to choose and safely use insect repellents on children and yourself.

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If you spend time outdoors — which we all should do, for all sorts of reasons — you are likely to encounter biting bugs. Most of the time the bites are just a nuisance. But besides the fact that sometimes they can be painful or itchy, bug bites can lead to illness — like Lyme disease from ticks, or Zika, malaria, or West Nile disease from mosquitoes. So preventing bites is a good idea for all of us, and certainly for children.

Simple precautions will help

Before talking about insect repellents, it’s important to remember that there are simple and effective precautions, nearly all of which don’t involve any chemicals. For example:

Empty out any standing water outside your home. That’s where mosquitoes breed.

Wear long-sleeved shirts and long pants if you are going to be in areas with lots of biting insects. If you treat clothes (and shoes and gear) with 0.5% permethrin, it can be helpful.

Be aware that mosquitoes are most likely to be out at dusk and dawn, and plan activities accordingly.

To avoid tick bites, avoid wooded and brushy areas and keep to the center of paths when you hike. Be sure to do a tick check when you come home — not just of all the people in your group, but also any pets or gear that came along. Taking a shower soon after arriving home can help with both tick checks and washing off any unattached ticks.

Make choices about insect repellent

Insect repellents can be very useful. Some are more effective than others, and some can have side effects, so it’s important to do your homework. The Environmental Protection Agency has a great interactive tool that can help you choose the best repellent for your particular situation.

The most effective repellent is DEET (N, N-diethyl-meta-toluamide). It works against both mosquitoes and ticks, and is definitely the go-to repellent if you really want or need to prevent bites. The higher the concentration, the longer it lasts: 10% will give you about two hours of coverage, while 30% can protect you for about five hours. The American Academy of Pediatrics (AAP) recommends not using more than 30% on kids, and not using any repellents on infants less than 2 months old.

The most common side effect is skin irritation, and if you ingest it (you never know with little kids) it can lead to nausea and vomiting. Eye irritation is possible, which is why you should never spray any repellent directly to the face, but rather put it on your hands and then carefully apply to the face. In very rare cases, like one in every 100 million users, DEET can lead to brain problems such as seizures if used in high doses. This is an incredibly rare side effect, and not something that should stop you from using it, especially if you are in an area with a lot of ticks, or an area with lots of disease-carrying mosquitoes.

Here are some alternatives with minimal to no side effects (eye irritation most common; avoid as noted above):

oil of lemon eucalyptus, or PMD (the manmade alternative). This works nearly as well as DEET.

picaridin, which works better against mosquitoes than ticks

2-undecanone

IR-3535, the active ingredient in Avon products, although it is not very effective

citronella, although it is even less effective.

Applying insect repellent — and sunscreen

Whatever you use, follow label directions and be sure that you are careful as you apply it to all exposed skin. It’s best to spray in an open area — and spray clothing too. Pump bottles and wipes with insect repellent may help you apply products carefully. Try to choose the best product for your situation so that you can apply it just once; the EPA tool is great for that. Don’t forget sunscreen; apply that first so your skin can absorb it.

The Centers for Disease Control and Prevention (CDC) has more information about applying insect repellent on children and preventing bites from mosquitoes and ticks.

Also visit the Harvard Health Publishing Lyme Wellness Initiative to learn about preventing –– or living with –– Lyme disease and other tick-borne illnesses.

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Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you’ll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter.

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On the Gulf Coast of Florida where I live, the telltale sign of summer is not an influx of beachcombers, afternoon storms that arrive exactly at 2 p.m., or the first hurricane warning, but the appearance of hundreds of paddleboarders dotting the inlet waters.

From afar, paddleboarding looks almost spiritual — people standing on nearly invisible boards and gliding across the surface as if walking on water.

But this popular water sport offers a serious workout, just as kayaking and canoeing do. While floating along and casually dipping a paddle in the water may look effortless, much goes on beneath the surface, so to speak.

As warm weather beckons and paddle season arrives, it pays to get key muscles in shape before heading out on the water.

Tuning up muscles: Focus on core, back, arms, and shoulders

"Paddling a kayak, canoe, or paddleboard relies on muscles that we likely haven’t used much during winter," says Kathleen Salas, a physical therapist with Spaulding Adaptive Sports Centers at Harvard-affiliated Spaulding Rehabilitation Network. "Even if you regularly weight train, the continuous and repetitive motions involved in paddling require endurance and control of specific muscles that need to be properly stretched and strengthened."

While paddling can be a whole-body effort (even your legs contribute), three areas do the most work and thus need the most conditioning: the core, back, and arms and shoulders.

Core. Your core comprises several muscles, but the main ones for paddling include the rectus abdominis (that famed "six-pack") and the obliques, located on the side and front of your abdomen. The core acts as the epicenter around which every movement revolves — from twisting to bending to stabilizing your trunk to generate power.

Back: Paddling engages most of the back muscles, but the ones that carry the most load are the latissimus dorsi muscles, also known as the lats, and the erector spinae. The lats are the large V-shaped muscles that connect your arms to your vertebral column. They help protect and stabilize your spine while providing shoulder and back strength. The erector spinae, a group of muscles that runs the length of the spine on the left and right, helps with rotation.

Arms and shoulders: Every paddle stroke engages the muscles in your arms (biceps) and the top of your shoulder (deltoids).

Many exercises specifically target these muscles, but here are three that can work multiple paddling muscles in one move. Add them to your workouts to help you get ready for paddling season. If you haven’t done these exercises before, try the first two without weights until you can do the movement smoothly and with good form.

Three great exercises to prep for paddling

Wood chop

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Muscles worked: Deltoids, obliques, rectus abdominis, erector spinae
nReps: 8–12 on each side
nSets: 1–3
nRest: 30–90 seconds between sets

Starting position: Stand with your feet about shoulder-width apart and hold a dumbbell with both hands. Hinge forward at your hips and bend your knees to sit back into a slight squat. Rotate your torso to the right and extend your arms to hold the dumbbell on the outside of your right knee.

Movement: Straighten your legs to stand up as you rotate your torso to the left and raise the weight diagonally across your body and up to the left, above your shoulder, while keeping your arms extended. In a chopping motion, slowly bring the dumbbell down and across your body toward the outside of your right knee. This is one rep. Finish all reps, then repeat on the other side. This completes one set.

n Tips and techniques:n

Keep your spine neutral and your shoulders down and back

Reach only as far as is comfortable.

Keep your knees no farther forward than your toes when you squat.

Make it easier: Do the exercise without a dumbbell.

Make it harder: Use a heavier dumbbell.

Bent-over row

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Muscles worked: Latissimus dorsi, deltoids, biceps
nReps: 8–12
nSets: 1–3
nRest: 30–90 seconds between sets

Starting position: Stand with a weight in your left hand and a bench or sturdy chair on your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your left shoulder, fully extended toward the floor. Your spine should be neutral, and your shoulders and hips squared.

Movement: Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set.

n Tips and techniques:n

Keep your shoulders squared throughout.

Keep your elbow close to your side as you lift the weight.

Keep your head in line with your spine.

Make it easier: Use a lighter weight.

Make it harder: Use a heavier weight.

Superman

n n

Muscles worked: Deltoids, latissimus dorsi, erector spinae
nReps: 8–12
nSets: 1–3
nRest: 30–90 seconds between sets

Starting position: Lie face down on the floor with your arms extended, palms down, and legs extended.

Movement: Simultaneously lift your arms, head, chest, and legs off the floor as high as is comfortable. Hold. Return to the starting position.

n Tips and techniques:n

Tighten your buttocks before lifting.

Don’t look up.

Keep your shoulders down, away from your ears.

Make it easier: Lift your right arm and left leg while keeping the opposite arm and leg on the floor. Switch sides with each rep.

Make it harder: Hold in the "up" position for three to five seconds before lowering.

n ","excerpt":"n

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n ","description":null,"author":null,"slug":"power-your-paddle-sports-with-three-great-exercises-202204192726","sort_date":"2022-04-19T04:00:00.000000Z","contentable_type":"AppModelsMarketingBlogPost","contentable_id":2726,"replacement_content_id":null,"landing_page_landing_page_group_id":null,"ucr_content_id":"BL041922","publication_date":"2022-04-19T14:30:00.000000Z","last_review_date":"2024-06-05T04:00:00.000000Z","imported_at":"2024-06-06T09:00:04.000000Z","last_import_type":"update","last_modified_date":"2024-06-05T04:00:00.000000Z","active":1,"created_at":"2022-04-13T09:00:06.000000Z","updated_at":"2024-06-06T09:00:04.000000Z","deleted_at":null,"images_remapped":0,"old_product_id":null,"old_content_id":null,"hide_ads":0,"primary_content_topic_id":10,"ecommerce_type":"CATALOG","authors":[{"id":66,"cr_id":434,"featured":1,"hhp_staff":0,"hidden":0,"name":"Matthew Solan","title":null,"first_name":"Matthew","middle_name":null,"last_name":"Solan","suffix":null,"slug":"matthew-solan","byline":"Executive Editor, Harvard Men's Health Watch","description":"

Matthew Solan is the executive editor of Harvard Men’s Health Watch. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical College’s Women Nutrition Connection and Women’s Health Advisor. Matthew’s articles on medicine, exercise science, and nutrition have appeared in Men’s Health, Men’s Fitness, Muscle & Fitness, Runner’s World, and Yoga Journal. He earned a master of fine arts in writing from the University of San Francisco and a bachelor of science in journalism from the University of Florida.

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& Fitness","slug":"exercise-and-fitness","is_primary":1,"canonical":"https://www.health.harvard.edu/topics/exercise-and-fitness"}},{"id":18894,"content_source_id":2,"content_type_id":18,"content_access_type_id":1,"title":"What is cognitive behavioral therapy?","short_title":"","subheading":"CBT helps people understand the connection between thoughts, feelings, and reactions and teaches helpful coping strategies.","summary":"n

Cognitive behavioral therapy, or CBT, teaches people to challenge negative thought patterns and change their responses to unsettling situations. It is an effective therapy for many mental health conditions as well as issues like pain or insomnia, and for managing difficult life experiences.

n ","content":"n

n "Illustration n

Cognitive behavioral therapy (CBT) teaches people to challenge negative thought patterns and turn less often to unhelpful behaviors. These strategies can improve your mood and the way you respond to challenging situations: a flat tire, looming deadlines, family life ups and downs.

Yet there’s much more depth and nuance to this well-researched form of psychotherapy. It has proven effective for treating anxiety, depression, and other mental health conditions. Tailored versions of CBT can also help people cope with insomnia, chronic pain, and other nonpsychiatric conditions. And it can help in managing difficult life experiences, such as divorce or relationship problems.

What are the key components of CBT?

One important aspect of CBT relates to perspective, says psychologist Jennifer Burbridge, assistant director of the Cognitive Behavioral Therapy Program at Harvard-affiliated Massachusetts General Hospital.

"Therapists who practice CBT don’t see the problems or symptoms people describe as having one single cause, but rather as a combination of underlying causes," she says. These include

biological or genetic factors

psychological issues (your thoughts, physical sensations, and behaviors)

social factors (your environment and relationships).

Each of these factors contributes to — and helps maintain — the troublesome issues that might prompt you to seek therapy, she explains.

How does CBT describe our emotions?

Our emotions have three components: thoughts, physical sensations, and behaviors.

"Thoughts are what we say to ourselves, or 'self-talk,'" says Burbridge. Physical sensations are what we observe in our bodies when we experience an emotional situation: for example, when your heart rate rises in stressful circumstances. Behaviors are simply the things you do — or do not do. For instance, anxiety might prevent you from attending a social event.

All three components are interrelated and influence one another. That’s why CBT helps people to develop skills in each of them. "Think of it as a wellness class for your emotional health," says Burbridge.

How long does CBT last?

CBT is a goal-oriented, short-term therapy. Typically it involves weekly, 50-minute sessions over 12 to 16 weeks. Intensive CBT may condense this schedule into sessions every weekday over one to three weeks.

Is CBT collaborative?

"When I first meet with someone, I’ll listen to what’s going on with them and start thinking about different strategies they might try," Burbridge says. But CBT is a collaborative process that involves homework on the patient’s part.

What might that mean for you? Often, a first assignment involves self-monitoring, noting whether there are certain things, events, or times of day that trigger your symptoms. Future sessions focus on fine-tuning approaches to elicit helpful, adaptive self-talk, and problem-solving any obstacles that might prevent progress.

Certain thinking patterns are often associated with anxiety or depression, says Burbridge. Therapists help people recognize these patterns and then work with patients to find broader, more flexible ways to cope with difficult situations.

"We’re cognitive creatures with big frontal lobes that help us analyze situations and solve problems. That’s useful in some situations. But at other times, when you’re trying to manage your emotions, it may be better to pause and acknowledge and accept your discomfort," says Burbridge.

Which CBT tools and strategies can help?

That particular skill — paying attention in the present moment without judgement, or mindfulness — is a common CBT tool. Another strategy that’s helpful for anxiety, known as exposure or desensitization, involves facing your fears directly.

"People avoid things that make them nervous or scared, which reinforces the fear," says Burbridge. With small steps, you gradually expose yourself to the scary situation. Each step provides learning opportunities — for example, maybe you realize that the situation wasn’t as scary as you though it would be.

By trying new things instead of avoiding them, you begin to change your thought patterns. These more adaptive thinking patterns then make it more likely you will try new or challenging experiences in the future, thereby increasing your self-confidence.

How does CBT work?

Brain imaging research suggests conditions like depression or anxiety change patterns of activity in certain parts of the brain. One way CBT may help address this is by modifying nerve pathways involved in fear responses, or by establishing new connections between key parts of the brain.

A 2022 review focused on 13 brain imaging studies of people treated with CBT. The analysis suggested CBT may alter activity in the prefrontal cortex (often called the "personality center") and the precuneus (which is involved in memory, integrating perceptions of the environment, mental imagery, and pain response).

Who might benefit from CBT?

CBT is appropriate for people of all different ages. This can range from children as young as 3 years — in tandem with parents or caregivers — to octogenarians. In addition to treating anxiety and depression, CBT is also effective for

eating disorders

substance abuse

n personality disordersn

attention deficit hyperactivity disorder (ADHD)

obsessive compulsive disorder (OCD).

Additional evidence shows CBT may help people with different health issues, including irritable bowel syndrome, chronic fatigue syndrome, fibromyalgia, insomnia, migraines, and other chronic pain conditions. The therapy may also benefit people with cancer, epilepsy, HIV, diabetes, and heart disease.

"Many medical conditions can limit your activities. CBT can help you adjust to your diagnosis, cope with the new challenges, and still live a meaningful life, despite the limitations," says Burbridge.

n ","excerpt":"n

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n ","description":null,"author":null,"slug":"what-is-cognitive-behavioral-therapy-202406053047","sort_date":"2024-06-05T04:00:00.000000Z","contentable_type":"AppModelsMarketingBlogPost","contentable_id":3047,"replacement_content_id":null,"landing_page_landing_page_group_id":null,"ucr_content_id":"BL060524","publication_date":"2024-06-05T14:30:00.000000Z","last_review_date":null,"imported_at":"2024-06-06T09:00:02.000000Z","last_import_type":"update","last_modified_date":"2024-06-05T04:00:00.000000Z","active":1,"created_at":"2024-06-05T09:00:02.000000Z","updated_at":"2024-06-06T09:00:02.000000Z","deleted_at":null,"images_remapped":0,"old_product_id":null,"old_content_id":null,"hide_ads":0,"primary_content_topic_id":37,"ecommerce_type":"CATALOG","authors":[{"id":14,"cr_id":157,"featured":1,"hhp_staff":0,"hidden":0,"name":"Julie Corliss","title":null,"first_name":"Julie","middle_name":null,"last_name":"Corliss","suffix":null,"slug":"julie-corliss","byline":"Executive Editor, Harvard Heart Letter","description":"

Julie Corliss is the executive editor of the Harvard Heart Letter. Before working at Harvard, she was a medical writer and editor at HealthNews, a consumer newsletter affiliated with The New England Journal of Medicine. She is co-author of Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep it Off. Julie earned a BA in biology from Oberlin College and a master’s certificate in science communication from the University of California at Santa Cruz.

","image_url":"https://d2icykjy7h7x7e.cloudfront.net/authors/sA3ZdpCgTj4g3UoiGOBnYISWiUDAxrxi2l5SexJz.jpg","twitter_username":null,"sort_order":0,"created_at":"2021-05-11T09:59:48.000000Z","updated_at":"2023-05-12T20:42:51.000000Z","deleted_at":null,"pivot":{"content_id":18894,"author_id":14,"sort_order":1}}],"contentable":{"id":3047,"comments_open":1,"created_at":"2024-06-05T09:00:02.000000Z","updated_at":"2024-06-05T09:00:02.000000Z","deleted_at":null,"media":[]},"content_type":{"id":18,"name":"blog","slug":"blog","created_at":"2021-05-11T08:30:32.000000Z","updated_at":"2021-05-11T08:30:32.000000Z","deleted_at":null},"media":[{"id":15288,"model_type":"AppModelsMarketingContent","model_id":18894,"uuid":"8b4517e3-92df-4188-aea4-5049284cc26b","collection_name":"contents","name":"8752a008-0e2c-46e1-8871-cd998c55078c","file_name":"8752a008-0e2c-46e1-8871-cd998c55078c.jpg","mime_type":"image/jpeg","disk":"s3","conversions_disk":"s3","size":78461,"manipulations":[],"custom_properties":{"alt":"Illustration of man walking tightrope between two heads, one with dark cloud raining, one with sunlight and green plants; concept is changing negative thoughts to positive ones"},"generated_conversions":{"micro":true,"thumb":true},"responsive_images":[],"order_column":15220,"created_at":"2024-06-05T15:35:29.000000Z","updated_at":"2024-06-05T15:35:32.000000Z","full_url":"https://domf5oio6qrcr.cloudfront.net/medialibrary/15288/8752a008-0e2c-46e1-8871-cd998c55078c.jpg"}],"primary_content_topic":{"id":37,"name":"Mind & Mood","slug":"mind-and-mood","is_primary":1,"canonical":"https://www.health.harvard.edu/topics/mind-and-mood"}},{"id":18890,"content_source_id":2,"content_type_id":18,"content_access_type_id":1,"title":"Prostate cancer: Brachytherapy linked to long-term risk of secondary malignancies","short_title":"","subheading":"A decade later, an updated study found that the risk of a second cancer increased over time.","summary":"n

When cancer patients are treated with radiation, it's possible that the therapy itself may cause new tumors to form in the body later. Canadian researchers published findings in 2014 finding no difference between groups of men treated with cancer or with surgery — but following up another decade later, there was a clear increase in risk.

n ","content":"

n "photo n

When cancer patients are treated with radiation, it’s possible that the therapy itself may cause new tumors to form in the body later. Radiation kills cancer cells by damaging their DNA, but if the treatments cause genetic damage to normal cells near the radiation target, there’s a small risk that these secondary malignancies may arise over time.

Just over 10 years ago, Canadian researchers set out to assess the risk of secondary malignancy among men with prostate cancer who were treated with a type of radiation called brachytherapy. Unlike radiation delivered from sources outside the body, brachytherapy is accomplished by implanting dozens of radioactive pellets, or "seeds," directly into the tumor site. Those seeds, which are never removed, emit radiation at a dose that declines toward zero over the course of a year.

Brachytherapy has the advantage of convenience. Instead of traveling for repeat sessions of radiation, men need only one treatment, usually given in an outpatient setting. But brachytherapy is also falling out of favor, in part because newer types of external beam radiation deliver high-precision doses with fewer side effects.

Study methodology and results

The Canadian study compared rates of secondary malignancies in the pelvis among men treated either with brachytherapy or with surgery to remove the prostate. All the treatments took place in British Columbia between 1998 and 2000. The brachytherapy group included 2,418 men with an average age of 66, while the surgically-treated group contained 4,015 men whose average age was 62. Within that group, 2,643 men had been treated with surgery alone, and 1,372 men with surgery plus external beam radiation given later.

After median follow-ups of between 5.8 years (brachytherapy) and 6.4 years (surgery), the study team reported in 2014 that there was no difference in rates of secondary malignancies between the groups, or with cancer incidence in the general population.

But that’s no longer the case: In April 2024, the researchers published updated findings. This time, rates of new cancers in the pelvis — including the bladder and rectum — were higher in the brachytherapy group. Specifically, 6.4% of brachytherapy-treated men had secondary malignancies at 15 years of follow-up, increasing to 9.8% after 20 years. By contrast, 3.2% and 4.2% of surgically-treated men developed secondary pelvic malignancies over the same durations. There was no difference in deaths from secondary malignancies between the groups.

The strength of the association with bladder cancer in particular is "similar to that seen with smoking," wrote the author of an accompanying editorial. Results from the study "should be considered when treating men with localized prostate cancer who have a long life expectancy," the authors concluded.

Commentary from experts

"I do believe that this study reveals a dark truth about radiation for prostate cancer that has been long suspected," says Dr. Anthony Zietman, a professor of radiation oncology at Harvard Medical School and Massachusetts General Hospital, and a member of the advisory and editorial board for the Harvard Medical School Guide to Prostate Diseases. "As the decades pass after radiation therapy of any kind — brachytherapy or external beam — the risk for radiation-induced malignancies rises.

"These malignancies are usually in adjacent organs like the bladder and rectum, or within the prostate itself. They may be very curable, and thus the survival rates are the same for radiation or surgically treated patients, but there is little doubt that, for these patients, they represent a ‘sting in the tail’ long after the radiation has been given and forgotten. This data certainly gives us pause when offering radiation to very young men with several decades of life expectancy ahead of them, and it also reminds us of the value of follow-up visits."

"The fact that second cancers arise in the area where radiation was given is not surprising, but the magnitude of the long-term increases is concerning," added Dr. Marc Garnick, the Gorman Brothers Professor of Medicine at Harvard Medical School and Beth Israel Deaconess Medical Center, and editor in chief of the Harvard Medical School Guide to Prostate Diseases. "There are other common and troublesome urinary side effects of brachytherapy — independent of second cancers — that patients should fully consider before selecting it as a treatment option. This is especially true given the availability of other convenient and similarly effective prostate cancer therapies."

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Charlie Schmidt is an award-winning freelance science writer based in Portland, Maine. In addition to writing for Harvard Health Publishing, Charlie has written for Science magazine, the Journal of the National Cancer Institute, Environmental Health Perspectives, Nature Biotechnology, and The Washington Post.

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Not all drug side effects are created equal: some are tolerable, some are dangerous –– and some may turn out to be surprisingly beneficial with weight loss and hair growth as superstar examples. Silver linings like these can lead to a new purpose for some medications.

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Drug side effects are common, and often quite troublesome.

Major side effects, such as severe or even life-threatening allergic reactions, require immediate treatment and discontinuation of the drug. More minor symptoms may be tolerable when weighed against drug benefits. And sometimes, these go away on their own as the body gets used to the drug.

But there’s another type of side effect you hear much less about: ones that are beneficial. Though uncommon, they’re worth keeping in mind when you’re starting a new medicine.

Aren’t all side effects bad?

The term side effect is usually assumed to be a bad thing. And that’s typically true. But that leaves out the "good" side effects. Relatively little is published on this, so it’s not clear how common they are. But four notable examples include:

Minoxidil (Rogaine, Gainextra, other brands). Developed in the 1970s for high blood pressure, this drug also increased hair growth in study subjects. What was initially considered a bothersome side effect eventually became its primary use: topical forms of this drug are commonly used to treat hair loss.

Diphenhydramine (Benadryl or generic versions). This common treatment for allergic conditions has the side effect of drowsiness. For adults with allergy issues and trouble sleeping, the sedative effect can be helpful. Regular, long-term use of diphenhydramine is not recommended, as it may increase the risk of dementia.

Sildenafil (Viagra or generic versions). Originally developed as a treatment for high blood pressure and angina, it didn’t take long for male users to realize the drug could trigger erections within 30 to 60 minutes. The makers of sildenafil recognized that under the right circumstances, this could be a highly beneficial side effect. In 1998 it was approved as a treatment for erectile dysfunction.

Semaglutide (Ozempic, Wegovy, Rybelsus). This drug was developed to treat diabetes, but early users noticed reduced appetite and significant weight loss. Now, several formulations of these related drugs are approved for diabetes and/or weight loss.

In the best study I’ve read on the topic, researchers found more than 450 reports of serendipitous beneficial effects of various drugs since 1991. And that may be an underestimation, since report forms did not specifically ask for or label this type of side effect, according to the study authors.

Silver linings: Repurposing and repackaging drugs

While the discovery of helpful drugs can arise unexpectedly, drug developers are increasingly using a more intentional approach: using side effect profiles to look for new uses.

For example:

A drug reported to cause reduced sweating as a side effect may be effective for hyperhidrosis, a condition marked by excessive sweating.

Drugs reported to cause low blood pressure as a side effect might be effective treatments for high blood pressure (hypertension).

New treatments for breast cancer may include older medicines that have a similar side effect profile as known anti-cancer drugs.

The availability of large side effect registries has made this method of identifying drugs for repurposing a more realistic option. So, even negative side effects can have a silver lining.

Bad side effects and the nocebo effect

While side effects can be positive, most are not. Medication side effects are a common reason people give for not taking prescribed drugs regularly. And adverse reactions to medicines prompt up to 8% of hospital admissions, according to one analysis.

To make matters worse, in some cases the expectation of side effects seems to make them more likely to occur. Called the nocebo effect, it increases the chances of experiencing a negative side effect and seems due, at least in part, to expectations. Contrast this with the placebo effect, where a sugar pill or another inactive treatment can lead to benefit.

The bottom line

Many people avoid taking medications because they fear possible side effects. That’s understandable. But not taking a medication can mean missing out on its benefits. And anticipation or expectation of side effects can increase the chances you’ll have them.

So, while it’s important to be aware of the most common side effects caused by the medicines you take, it’s also important not to overestimate your chances of experiencing them. And remember: there’s always a chance you’ll have a side effect you actually welcome.

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","image_url":"https://d2icykjy7h7x7e.cloudfront.net/authors/OdKCKaVzyx3xPsUxIBc9zJz8m3zvysnJa3UJsGOd.jpg","twitter_username":"RobShmerling","sort_order":4,"created_at":"2021-05-11T10:05:10.000000Z","updated_at":"2024-04-10T21:36:27.000000Z","deleted_at":null,"pivot":{"content_id":18889,"author_id":23,"sort_order":1}}],"contentable":{"id":3045,"comments_open":1,"created_at":"2024-05-30T09:00:02.000000Z","updated_at":"2024-05-30T09:00:02.000000Z","deleted_at":null,"media":[]},"content_type":{"id":18,"name":"blog","slug":"blog","created_at":"2021-05-11T08:30:32.000000Z","updated_at":"2021-05-11T08:30:32.000000Z","deleted_at":null},"media":[{"id":15278,"model_type":"AppModelsMarketingContent","model_id":18889,"uuid":"9205efed-20ec-4ac9-91eb-c3b0843024b2","collection_name":"contents","name":"995e707c-a427-4a53-b9d7-9985fb18e65a","file_name":"995e707c-a427-4a53-b9d7-9985fb18e65a.jpg","mime_type":"image/jpeg","disk":"s3","conversions_disk":"s3","size":26541,"manipulations":[],"custom_properties":{"alt":""},"generated_conversions":{"micro":true,"thumb":true},"responsive_images":[],"order_column":15210,"created_at":"2024-05-30T09:00:02.000000Z","updated_at":"2024-05-30T09:00:04.000000Z","full_url":"https://domf5oio6qrcr.cloudfront.net/medialibrary/15278/995e707c-a427-4a53-b9d7-9985fb18e65a.jpg"}],"primary_content_topic":{"id":28,"name":"Diseases & Conditions","slug":"diseases-and-conditions","is_primary":1,"canonical":"https://www.health.harvard.edu/topics/diseases-and-conditions"}},{"id":18887,"content_source_id":2,"content_type_id":18,"content_access_type_id":1,"title":"<em>Salmonella</em> is sneaky: Watch out","short_title":"","subheading":"Here’s what to know and do to evade bacteria that sickens millions every year.","summary":"n

If you’ve ever had food poisoning caused by Salmonella bacteria, you know it’s unpleasant but typically goes away within two to three days. You may not know that these bacteria sicken more than a million people in the US each year — and can be deadly for some. You can take steps to avoid getting sick.

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n "An n

Pop quiz: what is Salmonella? If you’ve ever had a run-in with this bacteria, you know it can cause a food-borne illness called salmonellosis, a form of food poisoning. But you may not know that Salmonella bacteria sicken an estimated 1.35 million people and hospitalize 26,500 every year in the United States. What’s more, it kills more total people than any other type of food poisoning.

And Salmonella bacteria can be sneaky — not only by triggering unusual complications, but infecting people in startling ways, says Dr. Elizabeth Hohmann, an infectious disease specialist at Massachusetts General Hospital. One patient she treated showed up with an abdominal aortic aneurysm — a dangerous bulge in the lower section of the body’s largest artery — that looked infected. Testing revealed a culprit some would find surprising: Salmonella.

"It’s just an interesting organism and it can be kind of scary," she says.

How do people get infected by Salmonella?

Many of the foods Salmonella bacteria lurk in are raw or undercooked. Breaded raw chicken products like nuggets and chicken Kiev are one way it may reach your table. But a variety of foods have been implicated — including organic basil, cantaloupes, ground beef, nut butters, raw cookie dough, eggs, raw or unpasteurized milk, and flour.

Even small pets such as turtles and frogs, along with dog food, have contributed to Salmonella outbreaks in recent years.

You can also become infected by handling contaminated food and spreading the bacteria from your hands to your mouth. Additionally, you can spread it to others on your hands or even on your clothes without becoming sick yourself.

"It’s a bug that’s carried in stool and animal feces and is also present in the environment," Dr. Hohmann says. "So it can set up shop in lots of different inanimate objects, soils, and machinery, especially in moist environments."

What symptoms can Salmonella cause?

Most of the time, Salmonella infection leads to gastroenteritis, usually causing just an upset stomach, abdominal cramps, and diarrhea. These symptoms can start as soon as six hours after ingesting the bacteria. Typically, symptoms resolve on their own within two to three days.

Some people have such mild symptoms they’re barely noticeable. "The classic case might be a college student who eats a burrito from a sketchy place, gets sick for a couple of days, gets better, and doesn’t think anything of it," says Dr. Hohmann.

Sometimes symptoms are more serious, such as severe abdominal cramping and bloody diarrhea, or unexplained high fever and marked fatigue. These symptoms require a call to your doctor.

How is salmonellosis treated?

Most people will get better on their own without any medicines. Replacing lost fluids by sipping water or electrolyte drinks to avoid dehydration will help.

Call a doctor if you have

diarrhea and a fever higher than 102° F

diarrhea that doesn’t improve after three days

bloody stools

vomiting so severe it prevents you from keeping liquids down.

Treating the infection with medicine comes with an annoying paradox, Dr. Hohmann says. If doctors decide to prescribe antibiotics, the person taking the medicine may shed the organism for longer than if they were never treated. "Then that person may have the opportunity — either through poor personal hygiene, sex, or working as a food worker — to spread it to others," she explains. "It’s challenging."

What complications can Salmonella lead to?

Some people get sicker with salmonellosis than others, with seemingly no rhyme or reason. But certain folks are especially vulnerable to serious infection, including:

adults 65 and older

pregnant women

children under 5

people whose immune systems are weakened by diseases (such as cancer) or treatments (such as immunosuppressing drugs).

A small percentage of those infected can have Salmonella in their blood, which can spread the infection to other parts of the body such as the urinary tract, bones, joints, or central nervous system (brain and spinal fluid).

And, like Dr. Hohmann’s patient with the abdominal aortic aneurysm, on rare occasions Salmonella can lead to unusual blood vessel complications in people who already have atherosclerosis, blockage of the arteries caused by plaque buildup.

"It’s not that common," she says. "Many physicians are aware of it, so they take special care if Salmonella is found in a person with vascular disease."

What steps can you take to avoid Salmonella?

While new USDA rules that take effect in 2025 may help fuel recalls of certain foods, we all can take steps to avoid the food poisoning, illness, and hospitalizations that Salmonella exposure can cause.

Dr. Hohmann and the CDC suggest these strategies:

Using hot water and soap, wash cutting boards or plates on which you cut into raw foods — including vegetables and fruit — before using those surfaces for other purposes. If possible, use separate cutting boards for produce, meat, and fish.

Refrigerate or freeze foods that are perishable, prepared, or left over within two hours to thwart salmonella growth.

Always wash hands well with soap and water before preparing food and after contact with animals, using the toilet, or changing diapers.

If you have a sick pet, take extra care handling its feces and wash your hands thoroughly afterward.

Take additional steps to help more vulnerable people stay healthy:

Don’t let young children touch high-risk animals, such as turtles, frogs, chickens, or ducks. "And if you’re taking young children to a petting zoo, they should not be petting animals unless you can disinfect their hands immediately afterward," she says.

Older adults and those with compromised immune systems should take extra care to wash and cook foods thoroughly.

People who have had a transplant (such as a kidney transplant) should not keep reptiles or amphibians as pets.

"You hate to make people paranoid, so that we’re washing our lettuce leaves with soap, but it’s worth thinking about these things, particularly if you have people in your household who are susceptible — which is an increasing number of people," Dr. Hohmann says.

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Maureen Salamon is executive editor of Harvard Women’s Health Watch. She began her career as a newspaper reporter and later covered health and medicine for a wide variety of websites, magazines, and hospitals. Her work has appeared in The New York Times, The Atlantic, CNN.com, WebMD, Medscape and HealthDay, among other major outlets. Maureen earned a BA in print journalism from Penn State University.

","image_url":"https://d2icykjy7h7x7e.cloudfront.net/authors/MWQyHwiFAPooqhDKsjTfFjCCCoIooqQNLj1M7LRO.jpg","twitter_username":null,"sort_order":0,"created_at":"2022-02-24T21:39:38.000000Z","updated_at":"2022-07-17T15:04:53.000000Z","deleted_at":null,"pivot":{"content_id":18887,"author_id":420,"sort_order":1}}],"contentable":{"id":3044,"comments_open":1,"created_at":"2024-05-29T09:00:03.000000Z","updated_at":"2024-05-29T09:00:03.000000Z","deleted_at":null,"media":[]},"content_type":{"id":18,"name":"blog","slug":"blog","created_at":"2021-05-11T08:30:32.000000Z","updated_at":"2021-05-11T08:30:32.000000Z","deleted_at":null},"media":[{"id":15276,"model_type":"AppModelsMarketingContent","model_id":18887,"uuid":"57eccce2-ccdb-4d16-97f0-7624c93aa613","collection_name":"contents","name":"7171fb7f-4664-4932-8c4f-157875b4c28a","file_name":"7171fb7f-4664-4932-8c4f-157875b4c28a.jpg","mime_type":"image/jpeg","disk":"s3","conversions_disk":"s3","size":82327,"manipulations":[],"custom_properties":{"alt":"An illustration of pink, oval-shaped salmonella bacteria with long pink threads against a dark blue background with white highlighting "},"generated_conversions":{"micro":true,"thumb":true},"responsive_images":[],"order_column":15208,"created_at":"2024-05-29T09:00:03.000000Z","updated_at":"2024-05-29T09:00:05.000000Z","full_url":"https://domf5oio6qrcr.cloudfront.net/medialibrary/15276/7171fb7f-4664-4932-8c4f-157875b4c28a.jpg"}],"primary_content_topic":{"id":44,"name":"Staying Healthy","slug":"staying-healthy","is_primary":1,"canonical":"https://www.health.harvard.edu/topics/staying-healthy"}},{"id":18130,"content_source_id":2,"content_type_id":18,"content_access_type_id":1,"title":"A hot weather plan is essential to staying healthy","short_title":"","subheading":"Making a personal heat plan helps keep you safe when temperatures are dangerously high.","summary":"n

Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","content":"

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Here’s a new fact about spring, summer, fall, and sometimes even winter: now that climate change has blurred seasonal boundaries, sizzling heat may be on the way, or currently blanketing your community.

High temperatures stress the body, leading to thousands of heat-related illnesses and deaths every year in the US. Creating a personal heat plan can help you stay safe when the heat index soars.

Caleb Dresser, MD, MPH, is the health care solutions lead for C-CHANGE, the Center for Climate Health and the Global Environment at the Harvard T.H. Chan School of Public Health, and an emergency medicine doctor at Harvard-affiliated Beth Israel Deaconess Medical Center. Below we interview him about who, how, and why heat harms. Then we’ll help you create your personal heat safety plan.

n Interview edited for clarityn

Who is especially vulnerable during hot weather?

High temperatures can affect anyone. But some people — children, outdoor workers, people who are pregnant or have health problems or disabilities, and older people — are more likely to experience harm when temperatures rise. For example:

Young children, especially babies, have less physical capacity to deal with very high temperatures.

People working outdoors may not have access to shade and could be performing physically intensive labor. They need adequate hydration, adequate breaks, and access to a cool space during break time, as OSHA guidelines spell out.

People with chronic medical conditions, such as kidney disease or heart disease, may have difficulty adapting physiologically to hot weather, or may be more susceptible to its health impacts.

And some people living with disabilities or certain neurological conditions may have difficulty with thermoregulation — that is, controlling the temperature of their bodies — or may not be able to take actions that keep them safe, such as taking off layers or moving to a cool area.

Which weather patterns create dangerous levels of heat?

Dangerous heat is the result of both high temperatures and high humidity, which interfere with our ability to cool off by sweating. In dry areas, extremely hot temperatures can be dangerous on their own.

Danger zones vary across the United States and around the world. But hospital use and deaths rise once we get above threshold temperatures. The threshold varies in different places depending on whether bodies, cultures, and architecture are adapted to heat.

For example, here in New England, where some people (particularly those of limited means) may not have access to air conditioning, we see increases in healthcare use and deaths at a lower temperature than in the American South, where people and organizations may be more used to dealing with hot weather.

When does hot weather become dangerous to our health?

Risk goes up the longer hot weather sticks around.

One hot day can put some people at risk. A stretch of several hot days in a row during a heat wave is particularly dangerous because it can overwhelm people’s ability to adapt. Eventually people run out of physiological reserves, leading to greater health harms and greater need for medical care.

Surprisingly, spring and early summer are particularly dangerous times because people and organizations aren’t as prepared for hot weather.

How to create your personal heat safety plan

Five key points to help you create a personal heat plan are below. Americares offers further information through heat tip sheets developed with the Harvard C-CHANGE team that are tailored to people in different health circumstances.

Planning is important because intense heat is occurring more often: a Climate Central analysis found 21 additional risky heat days, on average, for 232 out of 249 locations between 1970 and 2022.

Stay ahead of hot weather. Check apps, websites, TV, or radio for updates on weather today and in coming days. If local weather alerts are available by phone or text, sign up.

Have a cooling plan. When temperatures soar, you need to spend as much time as possible in cool spaces. Plan options if your home is likely to be too hot and unsafe to stay in. You may be able to stay with a neighbor or family member who has air conditioning until a heat wave passes. Many cities and towns have neighborhood splash pads for children, and open cooling centers or air-conditioned libraries, public buildings, or community centers to everyone — sometimes even overnight. Spending time in air-conditioned businesses or malls, or in a shady green space like a park, may help too.

Sip plenty of fluids. Water is the best choice. Skip sugary drinks and avoid caffeine or alcohol.

Use fans correctly. Fans help if surrounding air is relatively cool. If air temperatures are very high, it’s important to dampen your clothes or skin to help keep your body from overheating, and move to a cooler location, if possible.

Know your personal risks and the signs of heat-related illness. If you have health problems or disabilities, or take certain medicines such as diuretics, talk to your doctor about the best ways for you to cope with heat. It’s also essential to know the signs of heat-related illnesses, which range from heat rash and sunburn to heat cramps, heat exhaustion, and heat stroke. This chart from the Centers for Disease Control and Prevention describes the signs to look for and what you can do, particularly when heat becomes an emergency.

","excerpt":"n

Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","short_excerpt":"n

Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","description":null,"author":null,"slug":"a-hot-weather-plan-is-essential-to-staying-healthy-202306142945","sort_date":"2023-06-14T04:00:00.000000Z","contentable_type":"AppModelsMarketingBlogPost","contentable_id":2945,"replacement_content_id":null,"landing_page_landing_page_group_id":null,"ucr_content_id":"BL061423","publication_date":"2023-06-14T14:30:00.000000Z","last_review_date":null,"imported_at":"2024-06-03T09:00:03.000000Z","last_import_type":"update","last_modified_date":"2024-06-02T04:00:00.000000Z","active":1,"created_at":"2023-06-07T09:00:04.000000Z","updated_at":"2024-06-03T09:00:03.000000Z","deleted_at":null,"images_remapped":0,"old_product_id":null,"old_content_id":null,"hide_ads":0,"primary_content_topic_id":44,"ecommerce_type":"CATALOG","authors":[{"id":141,"cr_id":454,"featured":0,"hhp_staff":1,"hidden":0,"name":"Francesca Coltrera","title":null,"first_name":"Francesca","middle_name":null,"last_name":"Coltrera","suffix":null,"slug":"francesca-coltrera","byline":"Editor, Harvard Health Blog","description":"

Francesca Coltrera is editor of the Harvard Health Blog, and a senior content writer and editor for Harvard Health Publishing. She is an award-winning medical writer and co-author of Living Through Breast Cancer and The Breast Cancer Survivor’s Fitness Plan. Her work has appeared in Newsweek, O Magazine, Good Housekeeping, SELF, and the Boston Herald, among other venues. She is interested in many health topics, including coronavirus and COVID-19, emotional and physical wellness, parenting and children’s health, women’s health, exercise, longevity, cancer, caregiving, and end-of-life issues.

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Legs are the foundation for many enjoyable activities—running, bicycling, swimming, and more. Building strong leg muscles can improve your performance, build endurance, and reduce your risk of injury. These exercises will work all of the major muscle groups in your legs.

n ","content":"

n "Older n

My favorite summer activities officially kick in when the calendar flips to May. It's prime time for open water swimming, running, cycling, hiking, and anything else that gets me outside and moving. Yet, my first step is to get my legs in shape.

"Legs are the foundation for most activities," says Vijay Daryanani, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital. "They're home to some of the body’s largest muscles, and building healthy legs can improve one’s performance, reduce injury, and increase endurance."

Four leg muscle groups to build for summer activities

Four muscles do the most leg work: quadriceps, gluteus maximus (glutes), hamstrings, and calves. Here is a look at each.

Quadriceps (quads). Also known as the thigh muscles, the quads are a group of four muscles (hence the prefix "quad'). They extend your leg at the knee and power every leg action: stand, walk, run, kick, and climb.

Glutes. The body’s largest muscles, the glutes (your buttock muscles) keep you upright and help the hips and thighs propel your body forward.

Hamstrings. The hamstrings are a group of three muscles that run along the back of your thighs from the hip to just below the knee. They allow you to extend your leg straight behind your body and support hip and knee movements.

Calves. Three muscles make up the calf, which sits in the back of the lower leg, beginning below the knee and extending to the ankle. They work together to move your foot and lower leg and push you forward when you walk or run.

Spotlight muscle strength and length

Strength and length are the most important focus for building summer-ready legs, says Daryanani. "Strengthening leg muscles increases power and endurance, and lengthening them improves flexibility to protect against injury."

If you are new to exercise or returning to it after time off, first get your legs accustomed to daily movement. "Start simply by walking around your home nonstop for several minutes each day, or climbing up and down stairs," says Daryanani.

After that, adopt a walking routine. Every day, walk at a moderate pace for 20 to 30 minutes. You can focus on covering a specific distance (like one or two miles) or taking a certain number of steps by tracking them on your smartphone or fitness tracker. You won’t just build leg strength — you’ll reap a wide range of health benefits.

There are many different leg muscle-building exercises, some focused on specific activities or sports. Below is a three-move routine that targets the four key leg muscles. Add them to your regular workout or do them as a leg-only routine several times a week. (If you have any mobility issues, especially knee or ankle problems, check with your doctor before starting.)

To help lengthen your leg muscles and increase flexibility, try this daily stretching routine that includes several lower-body stretches.

Dumbbell squats

Muscles worked: glutes and quads

Reps: 8-12

Sets: 1-2

Rest: 30-90 seconds between sets

Starting position: Stand with your feet apart. Hold a weight in each hand with your arms at your sides and palms facing inward.

Movement: Slowly bend your hips and knees, leaning forward no more than 45 degrees and lowering your buttocks down and back about eight inches. Pause. Slowly rise to an upright position.

n Tips and techniques:n

Don’t round or excessively arch your back

Make it easier: Do the move without holding weights.

Make it harder: Lower yourself at a normal pace. Hold briefly. Stand up quickly.

Reverse lunge

Muscles worked: quads, glutes, hamstrings

Reps: 8-12

Sets: 1-3

Rest: 30-90 seconds between sets

Starting position: Stand straight with your feet together and your arms at your sides, holding dumbbells.

Movement: Step back onto the ball of your left foot, bend your knees, and lower into a lunge. Your right knee should align over your right ankle, and your left knee should point toward (but not touch) the floor. Push off your left foot to stand and return to the starting position. Repeat, stepping back with your right foot to do the lunge on the opposite side. This is one rep.

n Tips and techniques:n

Keep your spine neutral when lowering into the lunge.

Don't lean forward or back.

As you bend your knees, lower the back knee directly down toward the floor with the thigh perpendicular to the floor.

Make it easier: Do lunges without weights.

Make it harder: Step forward into the lunges, or use heavier weights.

Calf raises

Muscles worked: calves

Reps: 8-12

Sets: 1-2

Rest: 30 seconds between sets

Starting position: Stand with your feet flat on the floor. Hold on to the back of a chair for balance.

Movement: Raise yourself up on the balls of your feet as high as possible. Hold briefly, then lower yourself.

Make it easier: Lift your heels less high off the floor.

Make it harder: Do one-leg calf raises. Tuck one foot behind the other calf before rising on the ball of your foot; do sets for each leg. Or try doing calf raises without holding on to a chair.

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Recent Blog Articles

Staying Healthy

Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.

March 26, 2024

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us — including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s — have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

About the Reviewer

Howard E. LeWine, MD,
Chief Medical Editor, Harvard Health Publishing

Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch.
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View all posts by Howard E. LeWine, MD

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Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

What to know about cicadas

Don’t worry, cicadas are largely harmless to humans. In fact, their appearance is welcome in places where people routinely snack on them as a low-cost source of calories and protein.

Are you tempted to eat cicadas?

But some people shouldn’t eat cicadas because it could be dangerous for them.

Why you should — or shouldn’t — eat cicadas

Eating cicadas is common in many parts of the world because they are

nutritious: cicadas are low in fat and high in protein, including multiple essential amino acids

inexpensive or free

tasty (or so I’m told): descriptions of their flavor vary from nutty to citrusy to smoky and slightly crunchy.

In years when cicadas emerge, recipes for dishes containing cicadas emerge as well.

Then again, there are several good reasons to avoid making cicadas a part of your diet, including these:

You just can’t get past the "ick" factor. Adventurous eaters may be willing to try or even embrace consuming cicadas, while others will be unable to view the idea as anything other than horrifying.

You find the taste or consistency unappealing.

You’re "cicada intolerant." Some people get stomach upset, nausea, or diarrhea if they eat too many cicadas.

You’re pregnant or breastfeeding, or are a young child. Concerns about even low levels of pesticides or other toxins in cicadas have led to recommendations that these groups not eat them. Doesn’t this suggest the rest of us should also steer clear? Well, thus far, at least, there’s no evidence that toxins in cicadas are causing health problems.

But there is one more very important entry on this list: people with a shellfish allergy should not eat cicadas. Odd, right?

The shellfish-cicada connection

The allergic reaction occurs after eating the cicada. Just being around them or handling them won’t trigger a reaction.

Is it okay for your dog or cat to eat cicadas?

While the insects are considered harmless to dogs, the American Kennel Club says it’s best to steer them away from cicadas once they’ve eaten a few.

Which other insects trigger allergies?

While insect-related allergic reactions (think bee stings) and infections (like Lyme disease) are well known, the insect-food-allergy connection is a more recent discovery.

There aren’t many rigorous studies of the overlap of insects and food allergies, so there are probably others awaiting discovery.

The bottom line

But let’s go easy on those who do enjoy snacking on cicadas. Insects offer a good source of calories and protein. Just because eating them seems unusual in the US doesn’t make it wrong.

So, if you like to eat cicadas and have no shellfish allergy or other reason to avoid them, go for it! This may be a very good summer for you.

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What is resilience?

Resilience is a psychological response that helps you adapt to life’s difficulties and seek a path forward through challenges.

Fortunately, it’s possible to cultivate resilience. To do so, it helps to exercise resiliency skills as often as possible, even for minor stressors. Marques recommends the following strategies.

Shift your thoughts

Approach what you want

Align actions with your values

Tips for success

It’s also important to live as healthy a lifestyle as possible, which will help keep your brain functioning at its best.

Healthy lifestyle habits include:

getting seven to nine hours of sleep per night

following a healthy diet, such as a Mediterranean-style diet

aiming for at least 150 minutes of moderate-intensity activities (such as brisk walking) each week — and adding on strength training at least twice a week

if you drink alcohol, limiting yourself to no more than one drink per day for women and two drinks per day for men

not smoking

staying socially connected, whether in person, by phone or video calls, social media, or even text messages.

Need resilience training?

Even the best athletes have coaches, and you might benefit from resilience training.

Just don’t put off building resilience. Practicing as you face day-to-day stresses will help you learn skills to help navigate when dark clouds roll in and seas get rough.

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n "Father n

Simple precautions will help

Before talking about insect repellents, it’s important to remember that there are simple and effective precautions, nearly all of which don’t involve any chemicals. For example:

Empty out any standing water outside your home. That’s where mosquitoes breed.

Wear long-sleeved shirts and long pants if you are going to be in areas with lots of biting insects. If you treat clothes (and shoes and gear) with 0.5% permethrin, it can be helpful.

Be aware that mosquitoes are most likely to be out at dusk and dawn, and plan activities accordingly.

To avoid tick bites, avoid wooded and brushy areas and keep to the center of paths when you hike. Be sure to do a tick check when you come home — not just of all the people in your group, but also any pets or gear that came along. Taking a shower soon after arriving home can help with both tick checks and washing off any unattached ticks.

Make choices about insect repellent

Here are some alternatives with minimal to no side effects (eye irritation most common; avoid as noted above):

oil of lemon eucalyptus, or PMD (the manmade alternative). This works nearly as well as DEET.

picaridin, which works better against mosquitoes than ticks

2-undecanone

IR-3535, the active ingredient in Avon products, although it is not very effective

citronella, although it is even less effective.

Applying insect repellent — and sunscreen

The Centers for Disease Control and Prevention (CDC) has more information about applying insect repellent on children and preventing bites from mosquitoes and ticks.

Also visit the Harvard Health Publishing Lyme Wellness Initiative to learn about preventing –– or living with –– Lyme disease and other tick-borne illnesses.

","excerpt":"n

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From afar, paddleboarding looks almost spiritual — people standing on nearly invisible boards and gliding across the surface as if walking on water.

As warm weather beckons and paddle season arrives, it pays to get key muscles in shape before heading out on the water.

Tuning up muscles: Focus on core, back, arms, and shoulders

While paddling can be a whole-body effort (even your legs contribute), three areas do the most work and thus need the most conditioning: the core, back, and arms and shoulders.

Core. Your core comprises several muscles, but the main ones for paddling include the rectus abdominis (that famed "six-pack") and the obliques, located on the side and front of your abdomen. The core acts as the epicenter around which every movement revolves — from twisting to bending to stabilizing your trunk to generate power.

Back: Paddling engages most of the back muscles, but the ones that carry the most load are the latissimus dorsi muscles, also known as the lats, and the erector spinae. The lats are the large V-shaped muscles that connect your arms to your vertebral column. They help protect and stabilize your spine while providing shoulder and back strength. The erector spinae, a group of muscles that runs the length of the spine on the left and right, helps with rotation.

Arms and shoulders: Every paddle stroke engages the muscles in your arms (biceps) and the top of your shoulder (deltoids).

Three great exercises to prep for paddling

Wood chop

n n n

Muscles worked: Deltoids, obliques, rectus abdominis, erector spinae
nReps: 8–12 on each side
nSets: 1–3
nRest: 30–90 seconds between sets

n Tips and techniques:n

Keep your spine neutral and your shoulders down and back

Reach only as far as is comfortable.

Keep your knees no farther forward than your toes when you squat.

Make it easier: Do the exercise without a dumbbell.

Make it harder: Use a heavier dumbbell.

Bent-over row

n n

Muscles worked: Latissimus dorsi, deltoids, biceps
nReps: 8–12
nSets: 1–3
nRest: 30–90 seconds between sets

n Tips and techniques:n

Keep your shoulders squared throughout.

Keep your elbow close to your side as you lift the weight.

Keep your head in line with your spine.

Make it easier: Use a lighter weight.

Make it harder: Use a heavier weight.

Superman

n n

Muscles worked: Deltoids, latissimus dorsi, erector spinae
nReps: 8–12
nSets: 1–3
nRest: 30–90 seconds between sets

Starting position: Lie face down on the floor with your arms extended, palms down, and legs extended.

Movement: Simultaneously lift your arms, head, chest, and legs off the floor as high as is comfortable. Hold. Return to the starting position.

n Tips and techniques:n

Tighten your buttocks before lifting.

Don’t look up.

Keep your shoulders down, away from your ears.

Make it easier: Lift your right arm and left leg while keeping the opposite arm and leg on the floor. Switch sides with each rep.

Make it harder: Hold in the "up" position for three to five seconds before lowering.

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What are the key components of CBT?

"Therapists who practice CBT don’t see the problems or symptoms people describe as having one single cause, but rather as a combination of underlying causes," she says. These include

biological or genetic factors

psychological issues (your thoughts, physical sensations, and behaviors)

social factors (your environment and relationships).

Each of these factors contributes to — and helps maintain — the troublesome issues that might prompt you to seek therapy, she explains.

How does CBT describe our emotions?

Our emotions have three components: thoughts, physical sensations, and behaviors.

How long does CBT last?

Is CBT collaborative?

Which CBT tools and strategies can help?

How does CBT work?

Who might benefit from CBT?

eating disorders

substance abuse

n personality disordersn

attention deficit hyperactivity disorder (ADHD)

obsessive compulsive disorder (OCD).

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Study methodology and results

Commentary from experts

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n "995e707c-a427-4a53-b9d7-9985fb18e65a" n

Drug side effects are common, and often quite troublesome.

But there’s another type of side effect you hear much less about: ones that are beneficial. Though uncommon, they’re worth keeping in mind when you’re starting a new medicine.

Aren’t all side effects bad?

Minoxidil (Rogaine, Gainextra, other brands). Developed in the 1970s for high blood pressure, this drug also increased hair growth in study subjects. What was initially considered a bothersome side effect eventually became its primary use: topical forms of this drug are commonly used to treat hair loss.

Diphenhydramine (Benadryl or generic versions). This common treatment for allergic conditions has the side effect of drowsiness. For adults with allergy issues and trouble sleeping, the sedative effect can be helpful. Regular, long-term use of diphenhydramine is not recommended, as it may increase the risk of dementia.

Sildenafil (Viagra or generic versions). Originally developed as a treatment for high blood pressure and angina, it didn’t take long for male users to realize the drug could trigger erections within 30 to 60 minutes. The makers of sildenafil recognized that under the right circumstances, this could be a highly beneficial side effect. In 1998 it was approved as a treatment for erectile dysfunction.

Semaglutide (Ozempic, Wegovy, Rybelsus). This drug was developed to treat diabetes, but early users noticed reduced appetite and significant weight loss. Now, several formulations of these related drugs are approved for diabetes and/or weight loss.

Silver linings: Repurposing and repackaging drugs

While the discovery of helpful drugs can arise unexpectedly, drug developers are increasingly using a more intentional approach: using side effect profiles to look for new uses.

For example:

A drug reported to cause reduced sweating as a side effect may be effective for hyperhidrosis, a condition marked by excessive sweating.

Drugs reported to cause low blood pressure as a side effect might be effective treatments for high blood pressure (hypertension).

New treatments for breast cancer may include older medicines that have a similar side effect profile as known anti-cancer drugs.

The availability of large side effect registries has made this method of identifying drugs for repurposing a more realistic option. So, even negative side effects can have a silver lining.

Bad side effects and the nocebo effect

The bottom line

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n ","content":"n

n "An n

"It’s just an interesting organism and it can be kind of scary," she says.

How do people get infected by Salmonella?

Even small pets such as turtles and frogs, along with dog food, have contributed to Salmonella outbreaks in recent years.

What symptoms can Salmonella cause?

Sometimes symptoms are more serious, such as severe abdominal cramping and bloody diarrhea, or unexplained high fever and marked fatigue. These symptoms require a call to your doctor.

How is salmonellosis treated?

Most people will get better on their own without any medicines. Replacing lost fluids by sipping water or electrolyte drinks to avoid dehydration will help.

Call a doctor if you have

diarrhea and a fever higher than 102° F

diarrhea that doesn’t improve after three days

bloody stools

vomiting so severe it prevents you from keeping liquids down.

What complications can Salmonella lead to?

Some people get sicker with salmonellosis than others, with seemingly no rhyme or reason. But certain folks are especially vulnerable to serious infection, including:

adults 65 and older

pregnant women

children under 5

people whose immune systems are weakened by diseases (such as cancer) or treatments (such as immunosuppressing drugs).

"It’s not that common," she says. "Many physicians are aware of it, so they take special care if Salmonella is found in a person with vascular disease."

What steps can you take to avoid Salmonella?

Dr. Hohmann and the CDC suggest these strategies:

Using hot water and soap, wash cutting boards or plates on which you cut into raw foods — including vegetables and fruit — before using those surfaces for other purposes. If possible, use separate cutting boards for produce, meat, and fish.

Refrigerate or freeze foods that are perishable, prepared, or left over within two hours to thwart salmonella growth.

Always wash hands well with soap and water before preparing food and after contact with animals, using the toilet, or changing diapers.

If you have a sick pet, take extra care handling its feces and wash your hands thoroughly afterward.

Take additional steps to help more vulnerable people stay healthy:

Don’t let young children touch high-risk animals, such as turtles, frogs, chickens, or ducks. "And if you’re taking young children to a petting zoo, they should not be petting animals unless you can disinfect their hands immediately afterward," she says.

Older adults and those with compromised immune systems should take extra care to wash and cook foods thoroughly.

People who have had a transplant (such as a kidney transplant) should not keep reptiles or amphibians as pets.

n ","excerpt":"n

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Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","content":"

n "Computer-generated n

High temperatures stress the body, leading to thousands of heat-related illnesses and deaths every year in the US. Creating a personal heat plan can help you stay safe when the heat index soars.

n Interview edited for clarityn

Who is especially vulnerable during hot weather?

Young children, especially babies, have less physical capacity to deal with very high temperatures.

People working outdoors may not have access to shade and could be performing physically intensive labor. They need adequate hydration, adequate breaks, and access to a cool space during break time, as OSHA guidelines spell out.

People with chronic medical conditions, such as kidney disease or heart disease, may have difficulty adapting physiologically to hot weather, or may be more susceptible to its health impacts.

And some people living with disabilities or certain neurological conditions may have difficulty with thermoregulation — that is, controlling the temperature of their bodies — or may not be able to take actions that keep them safe, such as taking off layers or moving to a cool area.

Which weather patterns create dangerous levels of heat?

When does hot weather become dangerous to our health?

Risk goes up the longer hot weather sticks around.

Surprisingly, spring and early summer are particularly dangerous times because people and organizations aren’t as prepared for hot weather.

How to create your personal heat safety plan

Planning is important because intense heat is occurring more often: a Climate Central analysis found 21 additional risky heat days, on average, for 232 out of 249 locations between 1970 and 2022.

Stay ahead of hot weather. Check apps, websites, TV, or radio for updates on weather today and in coming days. If local weather alerts are available by phone or text, sign up.

Have a cooling plan. When temperatures soar, you need to spend as much time as possible in cool spaces. Plan options if your home is likely to be too hot and unsafe to stay in. You may be able to stay with a neighbor or family member who has air conditioning until a heat wave passes. Many cities and towns have neighborhood splash pads for children, and open cooling centers or air-conditioned libraries, public buildings, or community centers to everyone — sometimes even overnight. Spending time in air-conditioned businesses or malls, or in a shady green space like a park, may help too.

Sip plenty of fluids. Water is the best choice. Skip sugary drinks and avoid caffeine or alcohol.

Use fans correctly. Fans help if surrounding air is relatively cool. If air temperatures are very high, it’s important to dampen your clothes or skin to help keep your body from overheating, and move to a cooler location, if possible.

Know your personal risks and the signs of heat-related illness. If you have health problems or disabilities, or take certain medicines such as diuretics, talk to your doctor about the best ways for you to cope with heat. It’s also essential to know the signs of heat-related illnesses, which range from heat rash and sunburn to heat cramps, heat exhaustion, and heat stroke. This chart from the Centers for Disease Control and Prevention describes the signs to look for and what you can do, particularly when heat becomes an emergency.

","excerpt":"n

Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","short_excerpt":"n

Summer has arrived in the Northern Hemisphere, along with higher temperatures that put a stress on the body. Here's why it's more important than ever to have a personal heat plan.

n ","content":"

n "Older n

Four leg muscle groups to build for summer activities

Four muscles do the most leg work: quadriceps, gluteus maximus (glutes), hamstrings, and calves. Here is a look at each.

Glutes. The body’s largest muscles, the glutes (your buttock muscles) keep you upright and help the hips and thighs propel your body forward.

Spotlight muscle strength and length

To help lengthen your leg muscles and increase flexibility, try this daily stretching routine that includes several lower-body stretches.

Dumbbell squats

Muscles worked: glutes and quads

Reps: 8-12

Sets: 1-2

Rest: 30-90 seconds between sets

Starting position: Stand with your feet apart. Hold a weight in each hand with your arms at your sides and palms facing inward.

Movement: Slowly bend your hips and knees, leaning forward no more than 45 degrees and lowering your buttocks down and back about eight inches. Pause. Slowly rise to an upright position.

n Tips and techniques:n

Don’t round or excessively arch your back

Make it easier: Do the move without holding weights.

Make it harder: Lower yourself at a normal pace. Hold briefly. Stand up quickly.

Reverse lunge

Muscles worked: quads, glutes, hamstrings

Reps: 8-12

Sets: 1-3

Rest: 30-90 seconds between sets

Starting position: Stand straight with your feet together and your arms at your sides, holding dumbbells.

n Tips and techniques:n

Keep your spine neutral when lowering into the lunge.

Don't lean forward or back.

As you bend your knees, lower the back knee directly down toward the floor with the thigh perpendicular to the floor.

Make it easier: Do lunges without weights.

Make it harder: Step forward into the lunges, or use heavier weights.

Calf raises

Muscles worked: calves

Reps: 8-12

Sets: 1-2

Rest: 30 seconds between sets

Starting position: Stand with your feet flat on the floor. Hold on to the back of a chair for balance.

Movement: Raise yourself up on the balls of your feet as high as possible. Hold briefly, then lower yourself.

Make it easier: Lift your heels less high off the floor.

Make it harder: Do one-leg calf raises. Tuck one foot behind the other calf before rising on the ball of your foot; do sets for each leg. Or try doing calf raises without holding on to a chair.

","excerpt":"n

n ","short_excerpt":"n

Recent Blog Articles

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What to know about cicadas

Are you tempted to eat cicadas?

Why you should &mdash; or shouldn’t &mdash; eat cicadas

The shellfish-cicada connection

Is it okay for your dog or cat to eat cicadas?

Which other insects trigger allergies?

The bottom line

What is resilience?

Shift your thoughts

Approach what you want

Align actions with your values

Tips for success

Need resilience training?

Simple precautions will help

Make choices about insect repellent

Applying insect repellent &mdash; and sunscreen

Tuning up muscles: Focus on core, back, arms, and shoulders

Three great exercises to prep for paddling

Wood chop

Bent-over row

Superman

What are the key components of CBT?

How does CBT describe our emotions?

How long does CBT last?

Is CBT collaborative?

Which CBT tools and strategies can help?

How does CBT work?

Who might benefit from CBT?

Study methodology and results

Commentary from experts

Aren’t all side effects bad?

Silver linings: Repurposing and repackaging drugs

Bad side effects and the nocebo effect

The bottom line

How do people get infected by Salmonella?

What symptoms can Salmonella cause?

How is salmonellosis treated?

What complications can Salmonella lead to?

What steps can you take to avoid Salmonella?

Who is especially vulnerable during hot weather?

Which weather patterns create dangerous levels of heat?

When does hot weather become dangerous to our health?

How to create your personal heat safety plan

Four leg muscle groups to build for summer activities

Spotlight muscle strength and length

Dumbbell squats

Reverse lunge

Calf raises

Recent Blog Articles

Foods that cause inflammation

The health risks of inflammatory foods

Anti-inflammatory foods

Benefits of anti-inflammatory foods

Anti-inflammatory diet

About the Reviewer

Disclaimer:

What to know about cicadas

Are you tempted to eat cicadas?

Why you should &mdash; or shouldn’t &mdash; eat cicadas

The shellfish-cicada connection

Is it okay for your dog or cat to eat cicadas?

Which other insects trigger allergies?

The bottom line

What is resilience?

Shift your thoughts

Approach what you want

Align actions with your values

Tips for success

Need resilience training?

Simple precautions will help

Make choices about insect repellent

Applying insect repellent &mdash; and sunscreen

Tuning up muscles: Focus on core, back, arms, and shoulders

Three great exercises to prep for paddling

Wood chop

Bent-over row

Superman

What are the key components of CBT?

How does CBT describe our emotions?

Why you should — or shouldn’t — eat cicadas

Applying insect repellent — and sunscreen

Why you should — or shouldn’t — eat cicadas

Applying insect repellent — and sunscreen