Know Your Symptoms with Your Health Buddy

4 Ways to Relieve Stress and Take Care of Your Mind

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about How to Relieve Stress. Let’s dive in!

Everyone carries some level of worries, stress, and anxiety—whether it's about relationships, the future, financial struggles, health issues, or work-related pressure. In winter, with less sunlight, these feelings of unease and sadness can intensify.

On the other hand, spring—when trees start budding and nature awakens from the cold—has the power to refresh our minds and prepare us for new beginnings. To embrace this season, The New York Times shared ways to clear your head and give your mind a break.

1| Practicing Mindfulness Meditation

One effective way to find inner peace is through mindfulness meditation. People often feel stressed and anxious when dwelling on the past or worrying about the future. Mindfulness meditation helps clear your thoughts and focus on your breathing and present moment, reducing daily stress.

Even a short 5-minute meditation in the morning, before bed, or during stressful moments can relieve tension and anxiety. If you're new to meditation, try using YouTube tutorials from experts or download meditation apps to guide you.

| Writing a Journal

Keeping a journal is another great way to heal your mind. Writing down thoughts and emotions helps you see your situation more clearly and evaluate whether you're using your time and energy wisely.

By rereading your journal, you can identify mistakes, understand your emotions better, and plan for the future. Also, recording happy and fulfilling moments helps you recognize what truly brings you energy and pride.

If journaling feels unfamiliar or overwhelming, start with just one or two sentences a day. Simply jot down what happened that day or how you felt—no need to write daily. The key is to develop a habit gradually.

| Reducing Information Overload

Another way to relieve stress is by limiting the amount of information you consume. With smartphones, we constantly absorb news from social media, YouTube, and online articles. While some information is useful, a lot of it can lead to anxiety, anger, or a sense of helplessness.

Cal Newport, a Georgetown University professor and author of Digital Minimalism, advised in a New York Times interview:
“Be mindful of your news consumption. Choose one or two reliable sources and set a fixed time for reading the news.”

Instead of automatically opening Instagram, TikTok, or YouTube during free time, try activities that truly relax your mind—such as reading a book, listening to music, or taking a walk. This prevents information overload and keeps your brain refreshed.

| Organizing Your Space

Cleaning and decluttering your environment can instantly boost your mood. Professor Catherine Anderson of the University of New Mexico states:

“A cluttered space tends to disrupt clear thinking.”

A tidy and organized space can improve productivity and focus, and even the process of cleaning itself can give you a sense of accomplishment and energy.

By practicing these simple habits, you can relieve stress and refresh your mind, making every season—especially spring—a time of positivity and renewal.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.

Basic Emergency CPR: The Faster, the Higher the Survival Rate

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about CPR. Let’s dive in!

Performing CPR within 1 minute, 2 minutes, or 4 minutes results in survival rates of 97%, 90%, and 50%, respectively. However, after 10 minutes, brain cells begin to die almost completely.

Let’s go over the correct way to perform CPR.

Adult CPR Procedure

If you find someone unconscious, shake their shoulders and ask, "Are you okay?" to check for a response. If the person responds by moving, speaking, or making sounds, they are conscious. However, if they don’t respond or their breathing is abnormal, it is likely cardiac arrest, and you must immediately call 911.

If others are nearby, point to someone and tell them to call 911 and bring an AED (Automated External Defibrillator) if available. If you’re alone, shout loudly for help to see if anyone is around to assist.

Ambulances are equipped with life-saving equipment and trained personnel, so calling 911 is the most critical step.

When calling 911, provide the following details:

Location of the emergency
What happened
Patient’s condition
Current first aid being performed

If possible, turn on speakerphone so the 911 dispatcher can guide you through CPR. Stay on the call until they instruct you to hang up.

Performing Chest Compressions

After calling 911, begin chest compressions. The 2015 CPR guidelines suggested placing the patient on a flat, firm surface, but 2020 guidelines now recommend performing CPR on a bed if moving the patient to the floor is difficult.

Additionally, if the airway is blocked by an object and the person cannot cough effectively, the 2020 guidelines recommend trying back blows first and then performing abdominal thrusts (Heimlich maneuver) if needed.

For chest compressions:

Place the heel of one hand on the lower half of the breastbone.
Place the other hand on top, keeping fingers interlocked and off the chest.
Keep arms straight and position shoulders directly over the hands for effective pressure.
Press hard and fast at a rate of 100–120 compressions per minute, pressing at least 2 inches (5 cm) deep.

This force helps pump blood to the brain. In CPR, anyone over age 8 is treated as an adult.

After 30 compressions, provide 2 rescue breaths as follows:

Tilt the person’s head back to open the airway.
Pinch their nose shut and place your mouth over theirs to form a seal.
Take a normal breath and blow into their mouth for 1 second, ensuring the chest rises.

Continue with the 30 compressions → 2 breaths cycle without long pauses, as any delay stops blood flow to the brain. If you’re unsure how to give breaths, continue chest compressions only without stopping.

CPR with Two Rescuers

If two people are performing CPR:

One person should continue chest compressions, while
The other provides 2 rescue breaths every 30 compressions.

Since chest compressions are physically exhausting, switch roles every 2 minutes to maintain effectiveness.

According to the 2020 guidelines, basic CPR should continue for 6 minutes, and advanced life support teams should provide care for up to 10 minutes before transporting the patient to a hospital.

Continue CPR until the ambulance arrives and emergency responders take over.

Using an Automated External Defibrillator (AED)

If an AED arrives:

Turn it on and follow the voice instructions.
Attach the electrode pads to the patient’s chest.
Allow the AED to analyze the heart rhythm and follow its directions.

If a shock is needed, the AED will guide you through the process. Continue CPR between shocks as directed.

CPR Awareness & Survival Rates

Thanks to efforts by the U.S. Department of Health and Human Services, the CDC, and the American Heart Association, public CPR training rates have significantly increased.

This has led to higher survival rates for sudden cardiac arrest, with more patients regaining full brain function after recovery.

However, there’s still room for improvement. Every year, over 350,000 out-of-hospital cardiac arrests occur in the U.S., yet bystander CPR rates remain low.

To compare:

Sweden: 55% of cardiac arrest cases receive bystander CPR
U.S.: 30.8%

More resources on CPR can be found on the CDC website (www.cdc.gov).

A single hour of training can help you save a life—whether it’s a family member, a friend, or even a stranger.

Making CPR a Habit

To spread awareness, post CPR instructions in common areas or hallways at home, work, or school.

Final reminder: If someone loses consciousness, CALL 911 IMMEDIATELY and perform chest compressions until help arrives.

Learning CPR could save someone’s life—and one day, someone else might save yours.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Are You Addicted to Dopamine from Watching Short-Form Videos?

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Short-Form, Dopamine. Let’s dive in!

Recently, more and more people are hooked on short-form videos.

Many start their day by grabbing their smartphones and watching short videos in bed. Some even set up phone stands around the house to keep watching while moving from room to room. It’s common to see people watching short-form content even while brushing their teeth.

What is Short-Form Content?

Short-form videos are bite-sized clips, typically under one minute long, distributed through social media platforms like Instagram, YouTube, and TikTok.

These videos have captivated modern smartphone users, and among young adults in their 20s and 30s, the term "dopamine addiction" has become a trending phrase. One of the biggest contributors to this phenomenon is short-form content.

Since these videos deliver entertaining or essential content in a highly condensed and stimulating way, they naturally trigger a dopamine rush. This is why people say watching short-form content feels like "recharging their dopamine."

What is Dopamine?

Dopamine is a neurotransmitter released in the brain when we experience something new or exciting.

Recently, the term dopamine addiction has been used to describe short-form video addiction, making dopamine sound like a problem. However, dopamine itself isn’t bad—it plays a crucial role in happiness and neural stimulation. A lack of dopamine can lead to conditions like depression and Parkinson’s disease.

The real issue arises when dopamine is released excessively.

When our brains repeatedly receive the same kind of stimulation, they start craving stronger and more intense stimuli. Over time, the standard for excitement rises, making everyday joys feel dull. For example, instead of finding happiness in meaningful conversations over a meal with family, people may only feel excitement from consuming fast-paced, stimulating short-form content. This pattern leads to addiction—similar to what happens with gambling, gaming, or overeating.

The Dopamine Detox Movement

The issue of dopamine addiction from short-form content has gained attention worldwide, leading to the rise of dopamine detox—a method of breaking free from overstimulation and rediscovering simple pleasures. Since excessive dopamine release can harm focus and concentration, finding balance is essential.

Some extreme forms of dopamine detox involve completely eliminating smartphone use. A popular method includes locking phones in a timed box that only opens after a set period. Others opt for digital detox retreats in nature, where smartphone use is strictly prohibited.

Practical Ways to Do a Dopamine Detox

For most people, completely avoiding smartphones isn’t realistic due to daily responsibilities and constant communication needs. Instead, making small, manageable changes can help break the cycle of overstimulation.

If you've ever lost track of time watching short-form videos, consider setting usage time limits with an alarm. You can also balance out stimulating activities like gaming or binge-watching by taking breaks to read or exercise. These small steps can help your brain reset and regain control over dopamine release.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Walking vs. Running: Which is More Effective for Your Health?

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Walking vs Running. Let’s dive in!

Walking is one of the easiest and most accessible forms of exercise. It requires no special equipment, costs nothing, and still delivers significant benefits. Not only does it improve physical health, but it also enhances mental well-being.

If walking feels too light for you, increasing your speed and transitioning to running can be an option. While walking is beneficial, running provides more noticeable results in a shorter time. A recent report from The New York Times highlighted the benefits of both walking and running.

Walking is Better Than Sitting, Running is Better Than Walking

One crucial factor in exercise is intensity. A 2021 study involving over 2,000 middle-aged men and women found that even slow walking was more beneficial than sitting for long periods.

However, increasing walking speed to elevate heart rate was more effective in strengthening the heart and building muscle compared to slow walking. In other words, moderate-intensity exercise (where you start sweating and breathing slightly heavier) activates the heart and lungs more than low-intensity movement.

Moreover, even jogging at a slow pace helps the body reach a moderate-intensity level more quickly, maximizing exercise benefits.

According to The New York Times, a study in Taiwan conducted on 400,000 adults in 2011 found that just five minutes of running had a similar impact on reducing mortality risk as 15 minutes of walking. Participants who regularly ran for 25 minutes or walked for 105 minutes per session reduced their mortality risk by about 35% over the next eight years.

Things to Keep in Mind When Running

While running offers greater health benefits in the same amount of time compared to walking, it also comes with downsides. Running puts more strain on joints and cartilage and carries a higher risk of injury. Experts recommend that beginners take time to gradually adapt their bodies to running.

If you’re new to exercise, start by increasing your daily step count. Aim to walk at least 3,000 steps a day for 3–4 days a week. Once your body adjusts, increase your walking speed until you can maintain a brisk pace for 10 minutes. Repeat this process until you can stay on your feet for an hour without feeling overly fatigued.

How to Transition to Running

After a month or two of walking, you can gradually introduce running. The key is alternating between running and walking.

Start with a 5-minute brisk walk to warm up.
Run for 1 minute, then walk briskly for 3 minutes. Repeat this cycle 3–5 times. Your running pace doesn’t need to be fast—just enough to hold a conversation.
After repeating the run-walk cycle, cool down with a 5-minute walk to regulate breathing and finish your workout.

As you build endurance, increase your running time and decrease walking intervals. For example, after two weeks of running for 1 minute and walking for 3 minutes, progress to 2 minutes of running and 2 minutes of walking. Then, after another two weeks, try running for 3 minutes and walking for 1 minute.

If you have cardiovascular disease or chronic health conditions, walking may be a safer option than running. Always consult with a doctor before starting a new exercise routine if you have underlying health concerns.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

How Is Your Sleep? The Formula for a Good Night’s Rest

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about SLEEP. Let’s dive in!

Recently, due to severe menopause symptoms, I’ve been struggling with hot flashes, heart palpitations, and now, insomnia.

There are countless nights when I fail to get proper sleep. Even if I manage to fall asleep around 1 or 2 AM, I often wake up just two or three hours later and spend the rest of the night staring at the ceiling.

When I wake up in the middle of the night, even trivial concerns start to flood my mind. My thoughts spiral into endless worries and fears, making it even harder to fall back asleep.

Because of this irregular sleep pattern, even when I do sleep, it’s never restful. I feel sluggish throughout the day, and I’m debating whether I should seek medical help or consider sleep medication.

More Than Just Sleep—A Vital Key to Health

Many people entering middle age complain about difficulty sleeping.

As we age, our sleep structure changes. The deep sleep phases (stages 3–4) become shorter, while REM sleep (dreaming sleep) occurs earlier in the cycle.

As a result, deep sleep decreases while lighter sleep (stages 1–2) increases. This explains why older adults often say they wake up frequently at night, their sleep is easily disturbed, and they spend the night tossing and turning due to vivid dreams.

The National Institute on Aging (NIA) under the National Institutes of Health (NIH) recommends at least seven hours of quality sleep as one of the ten essential habits for a healthy aging process.

As we grow older, sleep becomes as valuable as medicine—an essential element that enhances our quality of life.

Lack of Sleep and the Risk of Alzheimer’s

Sleep deprivation is linked to various health issues. Studies have shown that insufficient sleep can lead to decreased concentration, loss of motivation, and even an increased risk of Alzheimer’s disease. It can also contribute to diabetes, high blood pressure, obesity, and depression.

The risk becomes even greater with age. As we grow older, the muscles surrounding our airways lose elasticity, making conditions like sleep apnea more severe. This can lead to temporary pauses in breathing during sleep, causing oxygen deprivation, cardiovascular complications, and cognitive decline.

But it’s not too late to improve your sleep. Starting today, try adopting healthy sleep habits to promote restful sleep. Also, if you experience daytime drowsiness despite getting enough sleep or wake up feeling unrefreshed, consult a specialist to check for underlying sleep disorders.

Daily Habits for Better Sleep

Take a 30-minute walk in the sunlight during the day.
Maintain a consistent wake-up time, even if you go to bed late.
Avoid electronics and smartphones at least an hour before bedtime.
Avoid intense exercise late at night (light stretching is okay).
Avoid going to bed hungry or overly full.
Refrain from alcohol consumption at least three hours before sleep.
Take a warm shower two hours before bed (limit to 20 minutes).
Keep your bedroom neither too hot nor too cold.
Avoid caffeine-containing foods (like coffee and chocolate) in the afternoon.
If you nap, limit it to 20 minutes or less.

Foods That Promote Restful Sleep

1. Bananas

Rich in magnesium and potassium, which help relax muscles and induce sleep.

2. Cherries

Contain melatonin, the hormone responsible for regulating sleep.

3. Lotus Root

Packed with vitamin C and known for its calming effect, making it helpful for stress-induced insomnia.

4. Onions

Contain disulfide compounds, which promote relaxation and help with sleep.

5. Milk

High in calcium, which relaxes muscles and stimulates melatonin production. Warm milk is particularly effective for soothing the mind.

6. Almonds

A great source of magnesium, which aids in muscle relaxation and sleep. The protein in almonds also helps stabilize blood sugar levels throughout the night.

7. Lettuce

Contains lactucarium, a compound known to induce sleep and reduce pain.

By incorporating these habits and sleep-friendly foods into your daily routine, you can improve your sleep quality and overall well-being.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Alcohol Addiction and Dependence: Symptoms, Self-Diagnosis, and Treatment

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Alcohol Addiction and Dependence. Let’s dive in!

Repeatedly drinking alcohol in physically dangerous situations
Continuing to drink despite social or interpersonal problems
Drinking despite recurring legal issues
Experiencing withdrawal symptoms (tremors, nausea, diarrhea, headaches, delirium, hallucinations) when not drinking
Developing tolerance or reverse tolerance
Drinking more or for longer than intended
Failing to quit or cut down despite efforts
Spending a significant amount of time engaging in alcohol-related activities
Continuing to drink despite physical or psychological problems
Giving up important social, occupational, or recreational activities for alcohol
Feeling an overwhelming craving for alcohol to the point of being unable to think about anything else

These are common experiences among individuals with Alcohol Use Disorder (commonly referred to as alcoholism). If someone meets at least two of these criteria, they can be diagnosed with Alcohol Use Disorder.

In simple terms, two key factors determine the severity of alcohol addiction: whether withdrawal symptoms occur and whether the individual has control over their drinking.

Many people struggling with alcoholism believe they can control their drinking. This misconception often prevents them from seeking help until the problem becomes severe and unmanageable.

Additionally, those who experience severe withdrawal symptoms often find it unbearable to go without alcohol, leading them to drink again.

The Dangerous Symptoms of Alcohol Addiction and Dependence

So, is it possible to force someone into treatment?

According to the Mental Health Promotion and Mental Illness Welfare Support Act, involuntary treatment is only allowed under strict conditions. Two criteria must be met simultaneously:

The individual must require treatment.
There must be a risk of self-harm or harm to others due to alcohol use.

The definition of self-harm risk is quite broad. Examples include:

Falling due to severe intoxication, leading to fractures or other injuries
Drinking excessively without eating, resulting in severe malnutrition
Having serious medical conditions (such as liver cirrhosis, brain hemorrhage, or diabetes) that require treatment but continuing to drink, worsening their health
Expressing or acting on thoughts of self-harm or suicide while intoxicated

If someone around you shows signs of self-harm or harm to others due to alcohol addiction, contact the Mental Health Welfare Center or the Addiction Management Integrated Support Center in your local area. They can provide guidance on the process of involuntary admission for treatment.

Alcohol Addiction and Dependence: Overcoming It Through Effort!

Is alcohol addiction treatable? The answer is yes.

Many people believe alcoholism is untreatable due to its difficulty and high relapse rate. However, with the right approach, recovery is possible.

The first step to recovery is acknowledging the addiction and accepting the inability to control alcohol consumption. Many relapses happen when individuals believe they can "drink in moderation" and start with just one drink. Since those with addiction struggle to stop once they start drinking, they must make a conscious effort to avoid alcohol entirely.

Understanding the Triggers of Alcohol Addiction

Recognizing what triggers drinking is also essential in the recovery process. Some people drink out of loneliness, boredom, anger, stress, or insomnia. For many with addiction, alcohol is their only coping mechanism.

To recover, individuals must develop healthier ways to handle life's challenges without turning to alcohol.

The Importance of a Support System in Recovery

The people surrounding an individual in recovery play a crucial role. Most alcohol-dependent individuals build their social circles around drinking buddies.

To successfully recover, they need to replace unhealthy relationships with supportive ones that encourage sobriety. Recovery is much easier when efforts are shared rather than attempted alone.

Even after acknowledging addiction and starting treatment, relapses can happen. The key is to persist and not give up. Recovery is not a short sprint but a long marathon.

Seeking support from professionals at an Addiction Management Integrated Support Center or a Mental Health Welfare Center can make the recovery journey much less lonely.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Why Sitting for Long Hours Is Dangerous

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Why Sitting for Long Hours Is Dangerous. Let’s dive in!

Regular exercise boosts metabolism and reduces the risk of heart disease, type 2 diabetes, and various chronic illnesses. In contrast, a sedentary lifestyle—where most of the day is spent sitting—has the opposite effect. It slows metabolism and increases the likelihood of developing chronic diseases.

However, the exact reason why prolonged sitting negatively affects metabolism is still unclear. Does metabolism slow down simply because we're not moving? Or does the act of sitting itself trigger a unique response in our bodies?

Does Exercise Counteract the Effects of Sitting?

If the first assumption is correct, then exercising after long periods of sitting should restore metabolism. However, if the second assumption is true, the situation might be more complicated.

To investigate this, researchers at the University of Texas at Austin conducted an experiment to see if prolonged sitting has an independent effect on metabolism.

They recruited ten physically active graduate students, both men and women, and assessed their overall health and aerobic fitness levels. The researchers then restricted their daily movement to fewer than 4,000 steps and required them to sit for at least 13 hours a day. To ensure body weight did not become a confounding factor, participants followed a controlled diet throughout the study.

Since weight gain could influence metabolism, the study aimed to measure the direct effects of prolonged sitting without interference from changes in body weight. The participants followed these conditions for four consecutive days.

How Prolonged Sitting Affects Metabolism

On the morning of the fifth day, the participants gathered at the research lab and consumed a high-fat, high-sugar shake made from milk, cream, and ice cream. The researchers then monitored their triglyceride levels, blood sugar, and insulin response for six hours.

The goal was to observe how their bodies reacted to consuming a high-calorie meal after days of sedentary behavior, which had likely slowed their metabolism.

Following this test, participants repeated the same four-day sedentary routine—walking fewer than 4,000 steps and sitting for more than 13 hours daily. However, on the fourth night, they were asked to run vigorously on a treadmill for an hour.

The next morning, they consumed the same high-fat shake, and their metabolic responses were measured again.

The results of the first experiment were concerning: spending over 13 hours sitting significantly slowed metabolism. Even six hours after consuming the shake, triglyceride and blood sugar levels remained elevated, and insulin sensitivity had decreased.

Can Exercise Reverse the Effects of Sitting?

The most surprising discovery was that the second experiment showed similar results. Even though the participants had run for an hour the night before, their metabolism the next morning did not show any improvement.

The researchers explained, “Normally, intense exercise enhances metabolism, but prolonged sitting seems to make the body resistant to these benefits.” This suggests that if you sit for extended periods, even exercising later may not fully counteract the negative effects.

Limitations and Future Research

Of course, this study is not definitive. The sample size was small, and the exact mechanisms by which inactivity diminishes the benefits of exercise remain unknown.

However, The New York Times reported that the researchers plan to conduct additional studies to gather more concrete data. Despite its limitations, this experiment already highlights an important point: spending too much time sitting is harmful to the body.

Reducing prolonged sitting and incorporating regular movement throughout the day may be just as crucial as exercising regularly.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

About Me

1| Practicing Mindfulness Meditation

| Writing a Journal

| Reducing Information Overload

| Organizing Your Space

Adult CPR Procedure

Performing Chest Compressions

CPR with Two Rescuers

Using an Automated External Defibrillator (AED)

CPR Awareness & Survival Rates

Making CPR a Habit

What is Short-Form Content?

What is Dopamine?

The Dopamine Detox Movement

Practical Ways to Do a Dopamine Detox

Walking is Better Than Sitting, Running is Better Than Walking

Things to Keep in Mind When Running

How to Transition to Running

More Than Just Sleep—A Vital Key to Health

Lack of Sleep and the Risk of Alzheimer’s

Daily Habits for Better Sleep

Foods That Promote Restful Sleep

1. Bananas

2. Cherries

3. Lotus Root

4. Onions

5. Milk

6. Almonds

7. Lettuce

The Dangerous Symptoms of Alcohol Addiction and Dependence

Alcohol Addiction and Dependence: Overcoming It Through Effort!

Understanding the Triggers of Alcohol Addiction

The Importance of a Support System in Recovery

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Why Sitting for Long Hours Is Dangerous. Let’s dive in!

Does Exercise Counteract the Effects of Sitting?

How Prolonged Sitting Affects Metabolism

Can Exercise Reverse the Effects of Sitting?

Limitations and Future Research

Know Your Symptoms