Everyone may feel stressed or even overworked at times, but burnout is a whole other level.

Burnout is a hyper-stress state induced by continued workplace pressures, elevated states of chronic stress and feelings of not being in control of your work environment.

When you’ve surpassed stress and find yourself in the burnout state, everything suffers; motivation is replaced by apathy; excitement becomes depression; and hope is drowned by despair. And though it starts as an emotional drain, burnout has been shown to lead to coronary heart disease. In fact, it can boost your risk of heart disease by almost 80 percent!

How it starts
Psychology Today warns that the “cynicism, depression, and lethargy of burnout can occur when you’re not in control of how you carry out your job, when you’re working toward goals that don’t resonate with you, and when you lack social support.”

Burnout affects the mind in three key ways…

Emotional Exhaustion: You feel so “past it” that you can’t read or focus or think about another thing. You just sit and stare into the computer or at the wall. The emotional exhaustion leads or is concurrent with physical exhaustion.
Depersonalization: You feel alone, separate and alienated from co-workers and employers. These disconnected feelings can lead to anxiety, depression and despair. .
Lack of Accomplishment: Apathy is a sure sign of burnout and undermines your confidence in your work and ability to continue performing well.
Causes of burnout…
Continuous states of chronic stress in the workplace is the main trigger for burnout. The following areas can cause workplace stress to elevate and lead to burnout…

Accountability without Authority. Not having authority to make key decisions about your work/project, but you are still held accountable for their outcomes.
Conflicting Values. Vision and mission statements abound in company literature, but those in charge may be more concerned with reaching financial goals over upholding company values. Being constantly faced with a value’s dilemma is detrimental to health and wellbeing.
Insufficient Reward. Being under-paid for your skills and/or your skills are under-employed. Employees need to feel valued, in charge and rewarded in title and/or salary for their efforts.
Heavy Workload. Too much work makes the job seem endless and therefore unbearable. Additionally the complexity of tasks may be above your skill and the completion dates unreasonable.
Unfair and In-the-Dark. Feeling like you are being treated unfairly, or things are conspiring behind closed doors create stress and burnout.
Get ahead of the state…
Like with stress, knowing the signs that burnout is around the corner is vital to avoiding it. First, you must know and recognize the signs of stress. These include tension in the low back and neck/shoulders; headaches; irritability, anxiety, depression, apathy, sleepiness, and difficulty concentrating on the task at hand.

When this goes on for long a period of time it’s harder to escape the clutches of burnout. So if you find that stress is becoming a chronic state in the workplace for you, then you need to reverse that pronto. Here are some tips:

Get together with co-workers for non-work engagements, like lunch, walks or activities.
Be transparent with co-workers and managers/bosses about your workplace observations.
Take a walk during lunch and eat away from the desk.
Do something enjoyable for yourself after work and before bed.
Sleep deeply and eat a balanced breakfast to be ready for the day.
Work with earbuds, listening to music that raises your spirit and mood during work.
In all cases, make sure you take time for self-care.
To again quote from Psychology Today, “If you don’t tailor your responsibilities to match your true calling, or at least take a break once in a while, you could face a mountain of mental and physical health problems.” Getting ahead of burnout by reducing stress and doing self-care can make life better, work more enjoyable and prevent needless onset of coronary heart disease.

source: Easyhealthoptions

Hypertension, otherwise known as high blood pressure, is quite common.

This isn’t great news because when your blood pressure is high, your risk of heart disease, heart attack and stroke dramatically increases.

As if that weren’t scary enough, you could have hypertension and not realize it. That’s why it’s known as the silent killer. For that reason, it’s highly recommended to have your blood pressure checked regularly.

While there are blood pressure-lowering medications available, before going down this route, it’s better to start by implementing proven natural strategies. Besides, who needs one more pill to take — along with all its side effects?

These 6 proven strategies can go a long way in helping you avoid hypertension all together, but if you already have it — they can still help you get those numbers down…

Exercise regularly
You’re probably aware that regular exercise has heart-healthy benefits. That’s because it directly impacts your cardiovascular system.

Just by doing 30 minutes of exercise per day you can reduce blood pressure by an average 4 to 9 mmHg for both systolic and diastolic measurements. If you can’t do 30 minutes all at once, break it up into 10-minute sessions because even shorter sessions have been shown to provide similar benefits.

Best of all, both aerobic (walking/ cycling) and anaerobic (weight/ resistance training) exercise can be used to achieve these results.

Lose weight
Studies show that blood pressure often rises as your weight rises.

If you can lose as little as 11 pounds, you can significantly reduce your blood pressure levels. And of course, if you can lose double this amount or try to achieve a healthy body mass index (BMI), hypertension generally keeps on improving.

Reduce sodium/increase potassium
Research shows that genetically your body is designed to consume an average of 0.25 grams of ‘added’ salt per day, or less. Yet now with all the salt in processed foods, the consumption of 9 to 12 grams per day is somewhat normal.

Unfortunately, this high salt intake has been directly linked to hypertension.

Coupled with high salt intake, potassium intake is often low. This further contributes to hypertension because sodium and potassium are intricately connected…

Potassium helps regulate the nervous and cardiovascular systems. And the sodium/ potassium balance plays a key role in the dilation of blood vessels and arteries and in directly regulating blood pressure levels.

Fruits and vegetables naturally contain sodium but they also contain loads of potassium. And that’s one thing processed foods fail to provide — they are just high in added salt.

Studies show that even where potassium is increased by as little as 250 mg per day — which is less than one banana — blood pressure is lowered by an average 2-3 mmHg.

Potassium-rich foods include dried and fresh herbs, radish, sun-dried tomatoes, peppers, seaweed, unsweetened cocoa, leek, white beans, onions, shiitake mushrooms, fish, bananas and various other fresh fruits and vegetables.

Breathe deeply
Deep breathing training has a direct influence on the sympathetic nervous system and supports improved dilation of your vessels. It also helps slow down your heart rate, which impacts how fast, or hard, blood pounds through the vessels.

Studies show that patients using RESPeRATE — a device that trains people to breathe slower and deeper — have significant improvements with hypertension.

With 8 weeks of deep breathing training, performed for 30 minutes per day, you can reduce systolic blood pressure by 9.6 mmHg and diastolic by 2.52 mmHg. At the very least, patients have seen an overall blood pressure reduction of 2 mmHg.

Stress less
Psychological stress influences your body and can contribute to hypertension and cardiovascular disease.

Under acute stress, blood pressure goes up for a short time. But with persistent activation of stress hormones such as cortisol and epinephrine, hyperactivation of the nervous system occurs. The result of this can be sustained hypertension.

Relaxation, meditation and biofeedback, have all been shown to help decrease stress levels and restore balance and function to nervous and hormonal systems.

Practice yoga
Yoga is both a physical and mental practice based on harmonizing the body’s internal and external functions.

Regular practice of yoga has blood pressure-lowering effects, along with being effective for controlling stress levels and assisting with weight loss. Additionally, the practice of yoga provides deep breathing training as well.

source: Easyhealthoptions

You know greens are good for you. That’s why you stock your fridge full of big, leafy bunches of romaine, kale, spinach and chard. But when it comes to greens, bigger isn’t always better. In fact, the smaller your greens are, the healthier they may be…

Microgreens are up-and-comers on the greens scene because they pack a lot of nutrients into a small package. They have 40 times the nutrients you get in full-sized greens. That means every time you eat a plate full of microgreens, you’re getting 40 times more vitamin K, vitamin C, vitamin E, beta-carotene and other nutrients.

That sure sounds like a good deal. But you may still be wondering…what exactly is a microgreen?

Well, it’s a regular green that hasn’t reached full maturity yet. It’s somewhere in between a sprout (which is known as a nutrient-rich disease-fighter in its own right) and those big, leafy greens you buy at the grocery store. You may have also seen something called “baby greens” in the grocery store too. These are greens that are a little more mature than microgreens.

You can harvest microgreens from any green, including cancer-shrinking arugula, kale, spinach, lettuce — you name it. You can even harvest them from vegetables that aren’t leafy greens, like carrots, broccoli, cauliflower and Brussel sprouts. In fact, one of the healthiest microgreens around comes from an often overlooked vegetable known as the red cabbage…

Cabbage microgreens may help your heart
Researchers from the USDA found that red cabbage microgreens helped lower cholesterol levels and weight gain in obese mice that were fed a poor diet… which means they have the potential to do the same for humans too.

Of course, these results aren’t exactly a surprise. In fact, when researchers started feeding these mice red cabbage microgreens, they figured this would be the outcome. That’s because previous research showed that full-grown red cabbage can do the same thing. It can lower LDL (bad) cholesterol and possibly reduce the risk of heart attack, stroke and other cardiovascular diseases.

But, in true microgreen fashion, red cabbage microgreens have even more heart health potential than their full-grown counterpart. That’s because they contain higher levels of polyphenols and glucosinolates — the natural micronutrients in red cabbage that lower cholesterol and promote weight loss. So, when researchers fed obese mice red cabbage microgreens, they found that the effect on their weight and cholesterol was even better than when they fed them mature red cabbage.

The path to a plate full of microgreens
If you’re ready to pump your body full of healthy nutrients, including powerful missing micronutrients, and possibly even lower your risk of heart disease, I have good news….

Microgreens are easy to grow in a kitchen windowsill. That means if you’re willing to put in a little work, you can have fresh, nutrient-rich microgreens on your plate regularly for very little money. Here’s what you need to do:

Purchase a package of seeds (if you’re looking to receive cholesterol or cardiovascular benefits, start with red cabbage seeds, of course).
Find a small, clean container. Plastic take-out containers are a good choice.
Cover the bottom of the container with an inch or two of lightly moistened potting soil. Gently flatten it out with your hand, being careful not to pack it down too much.
Sprinkle a layer of seeds evenly over the soil. Push them gently into the soil using your hand.
Put a thin layer of soil over the seeds. Lightly moisten the soil with a spray bottle.
Put the container in a windowsill where it will get at least four hours of direct sunlight per day.
Until the seeds sprout, mist the soil lightly once or twice per day. But be careful not to spray it too much. The soil should be moist, not wet.
Once you have sprouted seeds continue misting the plants once or twice per day until your microgreens are ready to harvest.
Your microgreens should be ready to harvest about two to three weeks after you planted your seeds. You’ll know they’re ready because you’ll see their “true leaves” sprouting. These are different than the leaves that came out when the seed first sprouted (known as cotyledons). The true leaves will sprout above the cotyledons and will look like the plant’s adult leaves…but smaller.
Once the true leaves make an appearance, you can pull out your scissors and cut the plants just above the soil. Rinse them off and enjoy a heaping plate of microgreens with your favorite salad fixings. Or add them to a burger, pizza or omelet. The possibilities are endless.
Of course, if this all sounds like too much work for you, you can also purchase your microgreens. They’re available at some grocery stores and farmers markets. Truthfully, it doesn’t matter where you get your microgreens… as long as you get a heaping serving of their health-boosting benefits.

source: Easyhealthoptions

As an integrative physician, one of my top recommendations is to breathe deeply. In addition to oxygenating our cells, breathing calms us and reduces stress. In some ways, taking a deep breath is the simplest possible prescription—but not for everyone. For those struggling with asthma, breathing deeply can be an ongoing challenge.

Asthma is caused by inflamed airways, which makes them sensitive to inhaled particles, generating more inflammation. During a flare up, asthma sufferers cough, wheeze and generally have trouble filling their lungs. In the U.S., as many as 25 million people have asthma.

While there is no conventional cure for asthma, there are a variety of treatments, most notably steroids and other anti-inflammatory drugs. These medications are often necessary, but I’d like to explore more holistic approaches to controlling inflammation and decreasing the airways’ sensitivity to inhaled particles. During the winter season in particular, people with asthma often need extra support, since indoor air quality and reduced immune function can worsen symptoms.

Identify allergies
Quite often, lung inflammation is just one manifestation of a larger allergic response. This could be a reaction to something in the air, such as dust mites or household chemicals, or a food allergy. One study of inner city youth found that 24 percent of all asthmatic kids had at least one food allergy or sensitivity. The prevalence of food allergies is increasing, so we can expect asthma to keep pace.

The first step should be to identify any allergies. Reducing or eliminating exposure to allergenic foods, the most common being dairy, soy, gluten and eggs, as well as other common allergens, can reduce symptoms. If allergens are airborne, an air purification system can also help. Allergies and sensitivities can be detected through a variety of tests ordered by an allergist, or by selectively eliminating specific foods and observing any improvements and changes.

Bacteria
A recent study found a link between chronic bacterial infections and asthma. Researchers in Australia examined patients with asthma or rhinosinusitis and found bacterial infections in 83 percent of study participants. Many of these patients had Staphylococcus aureus, the close relative to antibiotic-resistant MRSA, as well as other bacteria that have shown drug resistance.

These findings underscore the importance of strong immunity when dealing with asthma. It’s the best way to address these chronic infections and the inflammatory conditions they may fuel.

Supplements
There are many botanicals that can help us reduce airway inflammation and thus control asthma symptoms. Medicinal mushrooms are well known for their ability to balance immunity, modulate inflammation and provide numerous other benefits. One variety, Cordyceps sinensis, has been shown to reduce airway inflammation and hypersensitivity in animals.

Another issue can be vitamin deficiency, particularly vitamin D. One study found that reduced vitamin D levels were closely linked to reduced lung function. Although this research was mainly focused on chronic obstructive pulmonary disease, it has applications in asthma as well. In addition, I recommend vitamins A, C and E, which also offer lung protection.

Ginger can be useful to treat asthma. One study found that ginger can open up airways by relaxing smooth muscle. I also recommend the herb Lobelia, which supports breathing and the cough reflex. Lobelia also synergizes with ginger to support lung function.

Honokiol, which is extracted from Magnolia bark, is known for its powerful antioxidant and anti-inflammatory capabilities. Some research has indicated it can reduce inflammation and oxidative stress following lung injury.

Galectin-3 is an inflammatory protein associated with cancer, heart disease and other conditions related to inflammation and fibrosis. As such, research shows galectin-3 to be a potential therapeutic target in asthma treatment. There is a unique natural compound to address galectin-3 elevation: Modified citrus pectin (MCP). Derived from orange peels, MCP is a form of citrus pectin that has been modified for absorption into the circulation and increased bioactivity. MCP binds to excess galectin-3 to block its pro-cancer, pro-inflammatory effects. MCP is also known for its ability to safely remove heavy metals and support immunity.

I also recommend a Tibetan herbal formula for its ability to reduce inflammation and provide anti-oxidant support. This ancient blend of powerful herbs also supports immunity and controls inflammation, making it an excellent supplement for asthma sufferers.

A healthy diet
Many people have touted the Mediterranean diet, which emphasizes fruits, vegetables, olive oil, lean protein, legumes and whole grains. This diet is well known for its anti-inflammatory effects, and people who adopt this diet often lower their risks for heart disease and cancer.

This approach seems to work for asthma as well. A study conducted in New Zealand found that asthma patients who switched to a Mediterranean diet did better than those who stayed with their existing food plan.

Medical practice in this country often treats asthma in isolation: These are the symptoms; these are the drugs that will address those symptoms. But we can’t really treat the condition until we understand its underlying causes. Because asthma has such an impact on quality of life, reducing the frequency and intensity of flare-ups by making simple diet and lifestyle changes can be life-changing. Underlying contributing factors may vary between patients, but if we look at chronic infections, allergens and nutrition, we can find the right combination of food and supplements to mitigate symptoms. Asthma isn’t an easy condition to treat, but with a little extra effort we can breathe easier and improve other areas of health as well.

source: Easyhealthoptions

Many folks claim that electronic cigarettes are an improvement over traditional smokes. But while these new devices emit fewer air-borne particles linked to cancer, they are still a source of toxins.

First the good news: E-cigarettes eliminate about 90 percent of the carcinogens given off by conventional cigarettes. Consequently, some experts believe they create less of a health danger in the form of second-hand smoke that non-smokers inhale.

A study at the University of Southern California (USC) shows that although tobacco smoke includes large amounts of what are called polycyclic aromatic hydrocarbons (carcinogenic organic substances), these are almost completely missing from second-hand smoke from e-cigarettes. This occurs because the e-cigarettes do not incinerate organic, plant-derived material in the same way.

But there are still potential risks in e-cigarettes. E-cigarettes release toxic metals like chromium that regular cigarettes don’t give off. And they emit nickel in quantities four times higher than traditional cigarettes.

In addition, second-hand e-cigarette smoke contains both lead and zinc, although these are in lesser concentrations than from regular cigarettes.

“Our results demonstrate that overall electronic cigarettes seem to be less harmful than regular cigarettes, but their elevated content of toxic metals such as nickel and chromium do raise concerns,” says researcher Constantinos Sioutas, a professor at the USC Viterbi School of Engineering.

Adds researcher Arian Saffari: “The metal particles likely come from the cartridge of the e-cigarette devices themselves — which opens up the possibility that better manufacturing standards for the devices could reduce the quantity of metals in the smoke. Studies of this kind are necessary for implementing effective regulatory measures. E-cigarettes are so new, there just isn’t much research available on them yet.”

And, of course, the best health you can follow is not to smoke at all.

source: Easyhealthoptions

Tuberculosis and other similar lung diseases are becoming more deadly and difficult to treat. But a vitamin that helps the immune system can speed the lungs’ recovery and make antibiotics more effective.

Researchers at the Centre for Health Sciences at Barts and The London School of Medicine and Dentistry have found that taking vitamin D can help antibiotics wipe out Mycobacterium tuberculosis, the bacterium that causes tuberculosis.

The study examined 146 people in England who had drug-sensitive tuberculosis. Taking vitamin D along with a course of drugs cleared tuberculosis from the lungs in an average of five weeks. Without vitamin D, the same process took six weeks.

The scientists also discovered that people with a particular genetic type of vitamin D receptor in their cells turned out to be much more vitamin D responsive than other people. Their tuberculosis cleared remarkably faster when they were given vitamin D at the same time as they received antibiotics.

Another fact discovered in the research: 97 percent of the people in the study who had tuberculosis were found to be vitamin D deficient.

According to researcher Adrian Martineau: “Vitamin D is best known for its effects on bones – it prevents rickets and osteomalacia — but it also has important effects on the immune system. High dose vitamin D was used to treat TB in the days before antibiotics were available, but clinical trials have not previously been performed to find out how TB patients’ genetic make-up can affect their response to vitamin D supplementation. The finding that patients who have a particular type of vitamin D receptor are very responsive to vitamin D is new and gives us insights into how vitamin D can affect the immune response.”

source: Easyhealthoptions

Breathing is essential to life, but we rarely think about it. Because it’s usually automatic, we don’t have to focus on breathing like we do eating or exercising.

For all the time and effort we spend on our diets, it’s interesting that we spend so little on breath. Perhaps it’s time to pay better attention though, especially since lung diseases are now responsible for up to one in eight deaths worldwide. Air pollution, both indoor and outdoor, is the primary cause of respiratory and numerous other health problems, which are manifesting themselves in greater numbers.

The good news: We can strengthen our lungs and respiratory defenses with diet, lifestyle and supplements as well as specific breathing practices. These healthy adjuncts can help protect against environmental assaults, strengthen immunity, boost vital energy and benefit numerous areas of health.

For example, one study shows that polyphenols — powerful health-promoting phytonutrients found in many fruits, vegetables, herbs and botanicals — from apples may help protect against the lung damage caused by smoking or pollution. This is just one more reason that an apple a day may be one of the most basic strategies for good health.

The importance of deep breathing
Though Western philosophy does not devote much energy to considering the breath, our friends in the East have a different take. Chinese, Tibetan and other oriental systems have long recognized the relationship between breath and body. The process of breathing — and especially conscious, meditative breathing — allows us to receive nourishment, as oxygen, and release our physical, mental and emotional burdens.

When we inhale, we take in energy and connect our bodies to the universe. That energy is vital for our well-being. Oxygen energizes and nourishes our cells and defends against pathogens.

When we don’t inhale deeply enough, we decrease the amount of oxygen to our cells, reducing their ability to produce energy. Respiration also balances our body’s pH, reducing the acidity that can impair immunity and other functions. The other side of the process, exhaling, removes carbon dioxide and toxins.

In other words, breathing plays critical roles in our most important functions for health: nourishment, protection and detoxification.

Deep breathing also helps the heart. Reduced blood oxygen forces the heart to pump more; increased oxygen has the opposite effect. In addition, deep breathing reduces oxidative stress, enhances vital energy and improves cognition.

Specific breathing practices
Over the past century, our breathing volume has decreased. This is partially due to modern life, which seats us at computers rather than putting us outdoors in nature. Physical demands are less; plus, we’re often hunched over, restricting lung capacity.

Normally, we breathe in about half a liter (two cups) of air. But our real lung capacity is much larger. For a real deep breath, we can take in about three liters. We have gotten into the habit of taking shallow breaths — and stress makes it much worse. How do we break out of it?

The answer is mindfulness. If you are aware of your body, you naturally take deeper breaths. Time honored, mind-body healing practices like meditation, yoga and tai chi rely on harnessing the breath for greater health and wellness. These practices bolster the immune system on the genetic level, improve cardiovascular health and grow connections between neurons, decreasing anxiety and depression.

One of the key elements to deep breathing is engaging the diaphragm, the muscle between the chest and the abdomen designed for this purpose. All too often, we mistakenly breathe with our abdomens. By working to engage our diaphragm, we improve the ability to take in more air.

Also, you shouldn’t exhale quickly. Give the body time to exchange oxygen for carbon dioxide. Then exhale.

How we take in air is also important. Inhaling through the nostrils warms and moisturizes the air and filters out bacteria, viruses, dust and other foreign objects. The nose pre-processes air for the lungs. That can reduce allergies and other respiratory ailments. Switching from mouth to nasal breathing can also help people suffering from sleep apnea.

Ingredients for lung health
One investment you should make for your respiratory health is in high-quality air purifiers for the home and work environments. Often, indoor air is more polluted than outdoor air and is filled with dust, toxins, mold and fungi. Look for an air filter that’s HEPA-rated for more effectiveness against particulates.

You can also keep your body moving to increase lung capacity and improve breathing.

Mind body practices like yoga and tai chi are excellent, but cardiovascular exercises like brisk walking and cycling are also important for strengthening breathing and increasing oxygenation. A low-glycemic, low-sugar diet emphasizing nutrient-dense whole foods, lots of vegetables and low-sugar fruits, healthy fats and lean protein, can reduce inflammation and support respiratory function and immunity.

A number of herbs and supplements can also increase oxygenation and support better breathing and respiratory health.

Lung nutrients
These nutrients and foods can help your lungs cope with a polluted world:

The mushroom cordyceps significantly addresses airway inflammation and supports respiratory immunity, offering important support for asthma and inflammatory lung diseases.
Vitamin D3 is a critical supplement for lung and respiratory health. It enhances immunity, reduces inflammation and supports lung function. Research shows it has potential to control the progression of chronic obstructive pulmonary disease (COPD), as well as asthma.
Probiotic bacteria significantly support lung health. Because of their immune-enhancing and anti-inflammatory benefits, these microorganisms support respiratory function and may prevent lung deterioration in patients with cystic fibrosis.
Vitamins A, C and E have been shown in several studies to offer some lung protection in clinical trials.
Antioxidant-rich foods and beverages such as apples, red wine and green tea have been shown to reduce inflammation and support respiratory function.
Modified Citrus Pectin is an important supplement proven in preclinical research to inhibit inflammation and fibrosis by blocking the rogue protein, galectin-3. Chronic inflammation and fibrosis (excessive scar tissue buildup) are characteristic of a number of life threatening diseases that relate to the lungs, including cardiovascular disease, cystic fibrosis and pulmonary fibrosis.
Modified Citrus Pectin also actively fights cancer, significantly boosts immunity and safely chelates heavy metals and toxins. This last point is also important, because regular detoxification is also shown to support lung health.

First step
The first step toward developing a sound breathing regimen is changing our attitudes toward the breath. If we think of oxygen as a key nutrient, the way we think of vitamin C or protein, we will naturally want to inhale as much as possible. Given the benefits to immunity, brain health, cardiovascular function, sugar metabolism and cellular energy, it just makes sense to breathe deeply.

source: Easyhealthoptions

When researchers look into who suffers more from allergies and asthma, men or women, they discover a complicated situation. Your allergy and asthma situation depends on your age.

In childhood, boys suffer more from allergies and asthma than do girls. But once women enter young adulthood, they are much more prone to these chronic health issues.

“More prepubescent males have rhinitis (stuffy nose), asthma and food allergy than females,” says Renata Engler, M.D., allergist and a fellow with the ACAAI (American College of Allergy, Asthma and Immunology). “However, roles change. When females enter young adulthood, they outnumber men in these chronic illness categories.”

The reasons for these male-female differences are complex. They go along with the fact that women have immune systems that react more strongly to vaccines than do men.

Engler believes that the most important aspect of the differences is the fact that when men and women get sick, they shouldn’t be treated in the same manner. One size fits all is not the best approach.

source: Easyhealthoptions