# WELLNESS ## [ Drinking Is Aging You Much More Than You Realize](https://www.citywatchla.com/wellness/314-health-and-wellness/16243-drinking-is-aging-you-much-more-than-you-realize "Drinking Is Aging You Much More Than You Realize") Details Emily Blackwood [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) September 20 2018 [ ![](https://www.citywatchla.com/images/stories/Sept-2018/076b.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16243-drinking-is-aging-you-much-more-than-you-realize) WELLNESS--It’s no surprise that enjoying several beers or gin and tonics a few times a week isn’t necessarily healthy. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16243-drinking-is-aging-you-much-more-than-you-realize) ## [ Stephen Colbert Gets Honest about Anxiety and What Helps Him Cope](https://www.citywatchla.com/wellness/314-health-and-wellness/16179-stephen-colbert-gets-honest-about-anxiety-and-what-helps-him-cope "Stephen Colbert Gets Honest about Anxiety and What Helps Him Cope") Details Lindsay Holmes [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) September 10 2018 [ ![](https://www.citywatchla.com/images/stories/Sept-2018/073a.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16179-stephen-colbert-gets-honest-about-anxiety-and-what-helps-him-cope) WELLNESS--CBS Photo Archive via Getty Images Stephen Colbert opened up about anxiety and panic to Rolling Stone. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16179-stephen-colbert-gets-honest-about-anxiety-and-what-helps-him-cope) ## [ How to Tell If You Have Celiac Disease Or a Gluten Intolerance](https://www.citywatchla.com/wellness/314-health-and-wellness/16101-how-to-tell-if-you-have-celiac-disease-or-a-gluten-intolerance "How to Tell If You Have Celiac Disease Or a Gluten Intolerance") Details CityWatch [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 27 2018 [ ![](https://www.citywatchla.com/images/stories/Aug-2018/069c.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16101-how-to-tell-if-you-have-celiac-disease-or-a-gluten-intolerance) WELLNESS--For many, avoiding gluten isn’t just a wellness fad to help you lose weight. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16101-how-to-tell-if-you-have-celiac-disease-or-a-gluten-intolerance) ## [ Study: Watching ‘Keeping Up with the Kardashians’ May Make You a Worse Person](https://www.citywatchla.com/wellness/314-health-and-wellness/16083-study-watching-keeping-up-with-the-kardashians-may-make-you-a-worse-person "Study: Watching ‘Keeping Up with the Kardashians’ May Make You a Worse Person") Details Brittany Wong [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 23 2018 [ ![](https://www.citywatchla.com/images/stories/Aug-2018/068c.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16083-study-watching-keeping-up-with-the-kardashians-may-make-you-a-worse-person) WELLNESS--Keep up with the [Kardashian-Jenner](https://www.huffingtonpost.com/topic/the-kardashians) family at your own risk. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16083-study-watching-keeping-up-with-the-kardashians-may-make-you-a-worse-person) ## [ 9 Things Therapists Do When They Want to Feel Happier](https://www.citywatchla.com/wellness/314-health-and-wellness/16058-9-things-therapists-do-when-they-want-to-feel-happier "9 Things Therapists Do When They Want to Feel Happier") Details Dominique Astorino [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 20 2018 [ ![](https://www.citywatchla.com/images/stories/Aug-2018/067c.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16058-9-things-therapists-do-when-they-want-to-feel-happier) WELLNESS--You can be an absolute expert within the field of finding happiness and still need a little help yourself. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16058-9-things-therapists-do-when-they-want-to-feel-happier) ## [ Health Issues: The Real Cost of Phone Addiction](https://www.citywatchla.com/wellness/314-health-and-wellness/16000-health-issues-the-real-cost-of-phone-addiction "Health Issues: The Real Cost of Phone Addiction") Details Catherine Price [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 13 2018 [ ![](https://www.citywatchla.com/images/stories/Aug-2018/065w.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/16000-health-issues-the-real-cost-of-phone-addiction) WELLNESS--You, like most people, probably use your phone too much. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/16000-health-issues-the-real-cost-of-phone-addiction) ## [ 8 Reasons Sex May Be Painful For You … Plus Helpful Guide](https://www.citywatchla.com/wellness/314-health-and-wellness/15958-8-reasons-sex-may-be-painful-for-you-plus-helpful-guide "8 Reasons Sex May Be Painful For You … Plus Helpful Guide") Details Alexandra Drucker [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 06 2018 [ ![](https://www.citywatchla.com/images/stories/Aug-2018/063a.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15958-8-reasons-sex-may-be-painful-for-you-plus-helpful-guide) WELLNESS--For an issue that affects nearly [75 percent of women](https://www.acog.org/-/media/For-Patients/faq020.pdf), painful intercourse, sometimes called dyspareunia, can feel incredibly isolating. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15958-8-reasons-sex-may-be-painful-for-you-plus-helpful-guide) ## [ What’s the Deal With Depression Naps?](https://www.citywatchla.com/wellness/314-health-and-wellness/15911-what-s-the-deal-with-depression-naps-1 "What’s the Deal With Depression Naps?") Details Lauren Rearick [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) July 30 2018 [ ![](https://www.citywatchla.com/images/stories/July-2018/061c.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15911-what-s-the-deal-with-depression-naps-1) WELLNESS--Spend some time scrolling through your social media feed and you’re likely to come across the term “[depression nap](https://twitter.com/search?q=depression%20nap&src=typd).” [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15911-what-s-the-deal-with-depression-naps-1) ## [ Why Some People Are Night Owls and Others Are Up at the Crack of Dawn](https://www.citywatchla.com/wellness/314-health-and-wellness/15869-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn "Why Some People Are Night Owls and Others Are Up at the Crack of Dawn") Details Sarah DiGiulio [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) July 23 2018 [ ![](https://www.citywatchla.com/images/stories/July-2018/059e.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15869-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn) WELLNESS--Sleep experts say adults should be getting a [seven-to-nine hour block of sleep](https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times/page/0/1) each night. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15869-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn) ## [ How to Stop Hair Loss Caused by Stress](https://www.citywatchla.com/wellness/314-health-and-wellness/15652-how-to-stop-hair-loss-caused-by-stress "How to Stop Hair Loss Caused by Stress") Details Kristen Adaway [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) June 18 2018 [ ![](https://www.citywatchla.com/images/stories/June-2018/049d.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15652-how-to-stop-hair-loss-caused-by-stress) WELLNESS--Everyone experiences intermittent stress in life. Professional and personal demands, illnesses and trauma can wreak havoc on your mental health. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15652-how-to-stop-hair-loss-caused-by-stress) ## [ What’s the Deal with Depression Naps?](https://www.citywatchla.com/wellness/314-health-and-wellness/15241-what-s-the-deal-with-depression-naps "What’s the Deal with Depression Naps?") Details Lauren Rearick [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) April 09 2018 [ ![](https://www.citywatchla.com/images/stories/Apr-2018/029a.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15241-what-s-the-deal-with-depression-naps) WELLNESS--Spend some time scrolling through your social media feed and you’re likely to come across the term “[depression nap](https://twitter.com/search?q=depression%20nap&src=typd).” [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15241-what-s-the-deal-with-depression-naps) ## [ 7 Important Reasons to Take a Nap Right Now. Get snoozing!](https://www.citywatchla.com/wellness/314-health-and-wellness/15100-7-important-reasons-to-take-a-nap-right-now-get-snoozing "7 Important Reasons to Take a Nap Right Now. Get snoozing!") Details Leigh Weingus [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) March 15 2018 [ ![](https://www.citywatchla.com/images/stories/Mar-2018/022a.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/15100-7-important-reasons-to-take-a-nap-right-now-get-snoozing) WELLNESS--Sleep is very, very good. And while it’s essential to get a [solid seven to nine hours per night](https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0), when you occasionally miss the mark, a nap can help a great deal. Hey, it’s still a good idea even if you *do* get enough sleep. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/15100-7-important-reasons-to-take-a-nap-right-now-get-snoozing) ## [ So, Here’s Why Some People Are Night Owls and Others are Up at the Crack of Dawn](https://www.citywatchla.com/wellness/314-health-and-wellness/14662-so-here-s-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn "So, Here’s Why Some People Are Night Owls and Others are Up at the Crack of Dawn") Details Sarah DiGiulio [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) January 08 2018 [ ![](https://www.citywatchla.com/images/stories/Jan-2018/1603a.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/14662-so-here-s-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn) WELLNESS--Sleep experts say adults should be getting a [seven-to-nine hour block of sleep](https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times/page/0/1) each night. Sleep that lasts that long has been linked to numerous [health benefits](https://www.huffingtonpost.com/2014/01/08/sleep-deprivation_n_4557142.html). Bonus points go to those who tend to be early risers ― there’s some evidence [you’re healthier](https://www.huffingtonpost.com/entry/jawbone-data-sleep-and-nutrition_us_56e03e9de4b0860f99d74f2b), too. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/14662-so-here-s-why-some-people-are-night-owls-and-others-are-up-at-the-crack-of-dawn) ## [ How Alcohol Messes With Your Sleep — And What You Can Do About It](https://www.citywatchla.com/wellness/314-health-and-wellness/13885-how-alcohol-messes-with-your-sleep-and-what-you-can-do-about-it "How Alcohol Messes With Your Sleep — And What You Can Do About It") Details Abigail Cuffey [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 28 2017 [ ![](https://www.citywatchla.com/images/stories/Aug-2017/069z4.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/13885-how-alcohol-messes-with-your-sleep-and-what-you-can-do-about-it) WELLNESS--You may want to reconsider your nightly nightcap if your goal is solid slumber. Wine, beer and liquor can all help you fall asleep faster (or “shorten your sleep latency,” to use a more technical term), but experts agree that if you drink before bed, you’re more likely to wake up throughout the night and get less deep sleep. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/13885-how-alcohol-messes-with-your-sleep-and-what-you-can-do-about-it) ## [ Five Things To Know Before You Try Meditation](https://www.citywatchla.com/wellness/314-health-and-wellness/13837-five-things-to-know-before-you-try-meditation "Five Things To Know Before You Try Meditation") Details Mary-Frances Makichen [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 21 2017 [ ![](https://www.citywatchla.com/images/stories/Aug-2017/067z.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/13837-five-things-to-know-before-you-try-meditation) WELLNESS--So many people want to meditate but they either don’t know where to start or can’t find the time. Fitting meditation into your life doesn’t need to be complicated or elaborate. Start small and be realistic about what will work for you. Here are five tips to get you started. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/13837-five-things-to-know-before-you-try-meditation) ## [ Want to Improve Your Diet? Plant a Fruit Tree.](https://www.citywatchla.com/wellness/314-health-and-wellness/13745-want-to-improve-your-diet-plant-a-fruit-tree "Want to Improve Your Diet? Plant a Fruit Tree.") Details Jill Richardson [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) August 07 2017 [ ![](https://www.citywatchla.com/images/stories/Aug-2017/063p.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/13745-want-to-improve-your-diet-plant-a-fruit-tree) WELLNESS--One of the simplest ways to improve your family’s diet? Plant a fruit tree. Or plant several. The last time I was fortunate enough to have a yard, I planted four of them. Unfortunately, I broke up with my then-boyfriend and moved out right about the time all four began producing fruit. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/13745-want-to-improve-your-diet-plant-a-fruit-tree) ## [ 6 Relaxation Hacks for People Who Hate Meditating](https://www.citywatchla.com/wellness/314-health-and-wellness/13349-6-relaxation-hacks-for-people-who-hate-meditating "6 Relaxation Hacks for People Who Hate Meditating") Details Ally Hirschlag [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) June 05 2017 [ ![](https://www.citywatchla.com/images/stories/June-2017/045u.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/13349-6-relaxation-hacks-for-people-who-hate-meditating) WELLNESS--If you suffer from stress and anxiety, odds are someone in your life has mentioned meditation as a way to cope with it. Psychiatrists often recommend this therapy, and for good reason — [research based on 19,000 meditation studies](http://jamanetwork.com/errors/error.aspx?aspxerrorpath=/journals/jamainternalmedicine/fullarticle/1809754) found mindful meditation can in fact ease psychological stress. [ Read more … ](https://www.citywatchla.com/wellness/314-health-and-wellness/13349-6-relaxation-hacks-for-people-who-hate-meditating) ## [ 5 Science-Backed Ways to Have a Happier Morning … Even if You are Not a Morning Person](https://www.citywatchla.com/wellness/314-health-and-wellness/13219-5-science-backed-ways-to-have-a-happier-morning-even-if-you-are-not-a-morning-person "5 Science-Backed Ways to Have a Happier Morning … Even if You are Not a Morning Person") Details Fiona Tapp [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) May 15 2017 [ ![](https://www.citywatchla.com/images/stories/May-2017/cw039s.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/13219-5-science-backed-ways-to-have-a-happier-morning-even-if-you-are-not-a-morning-person) WELLNESS--Before I became a mom, I woke up naturally, as bluebirds pulled back my covers with their little beaks and doe-eyed deers brought me my slippers. At least that’s my [sleep deprived memory ](https://www.researchgate.net/publication/47790667_Effects_of_sleep_deprivation_on_cognition)of it all. One thing is for sure, with or without kids, getting up in the morning with a smile on your face can sometimes be hard. For those of not predestined to be “morning people,” you can try to counter this grumpy mood by investing in a good, comfortable mattress, [getting enough sleep](http://www.huffingtonpost.com/entry/6-surprising-benefits-of-getting-enough-sleep_us_573f5325e4b045cc9a70e79d) (but not too much) and waking up slowly. If you usually have a case of the grumps when you first open your eyes try these tips to turn that early morning frown upside down. 1. **Get things tidy the night before** A few simple steps taken before bed can make all the difference to our morning happiness. For me, that means placing a bottle of water on my nightstand (I always wake up thirsty,) and making sure the coffee pot is programmed to start brewing the minute my eyes are pried open by an enthusiastic toddler. Try laying out your clothes for the day, prepare your lunch and if you are feeling really ambitious have your gym bag packed and ready at the door. A study in [Personality and Social Psychology Bulletin](https://undecidedthebook.files.wordpress.com/2012/07/saxbe-repetti-pspb-2010.pdf) found that that women who described their homes as “messy” or “cluttered” were more prone to depression, fatigue, and anxiety. Having a quick tidy before bed ensures you wake up without a list of chores to do. 2. **Do some quick stretches** Most people get up too quickly in the mornings without giving their body time to wake up. Instead try lying in your bed for a while and stretching out all your muscles, then slowly rise and do more [simple stretches](http://www.prevention.com/fitness/yoga/morning-yoga-poses-wake-you). [Scientific American](https://www.scientificamerican.com/article/why-does-exercise-make-us-feel-good/) reported on a study that shows even *small* amounts of physical activity can make you feel good. 3. **Indulge in the bathroom** Instead of just jumping in the shower and sudsing with a basic soap take the time to make this a mini spa experience. Use a luxe shower gel, body lotion and invest in fluffy towels. Add some whale song for the ultimate in gentle waking. Innovative thought and creativity can strike you in the shower, bolstering happiness and self worth, according to Washington University psychologist R. Keith Sawyer. 4. **Eat, even if you don’t feel like it** Make something really tasty that gets you down the stairs and fuelled up for the day’s work. If you can’t bear to eat early in the morning try a liquid breakfast like a smoothie or veggie juice with [mood boosting ingredients](http://www.oprah.com/health/Foods-That-Boost-Your-Mood-Food-That-Improves-Your-Mood/2). A study in [Psychological Science](http://www.huffingtonpost.com/entry/A%20study%20in%20Psychological%20Science%20found%20that%20by%20being%20organized%20with%20a%20little%20pre-planning%20we%20naturally%20make%20better%20nutriional%20decisions.) found that by being organized with a little pre-planning we naturally make better nutritional decisions. 5. **Plan something fun for later** If all else fails, having something to look forward to during the day really helps to chase away the early morning blues. Plan to make your favorite meal for supper, arrange to get coffee with a friend, or send a sexy text message to your honey. After all [anticipation, itself can make you happy](https://well.blogs.nytimes.com/2010/02/18/how-vacations-affect-your-happiness/?_r=1). *(Fiona Tapp posts at [Huff Post](http://huffingtonpost.com) … where this report originated.)* -cw ## [ Beware Java Lovers: More Coffee Calories than You Think](https://www.citywatchla.com/wellness/314-health-and-wellness/12759-beware-java-lovers-more-coffee-calories-than-you-think "Beware Java Lovers: More Coffee Calories than You Think") Details Lindsay Holmes [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) March 06 2017 [ ![](https://www.citywatchla.com/images/stories/Mar-2017/019z.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/12759-beware-java-lovers-more-coffee-calories-than-you-think) WELLNESS--For some of us, the best part of waking up is a piping hot cup of [coffee](http://www.huffingtonpost.com/news/coffee/). However, a majority of Americans are doctoring those drinks with a lot of added calories, according to an analysis published in the journal Public Health. Two-thirds of coffee drinkers include milk, cream, [sugar](http://www.huffingtonpost.com/news/sugar/) or other calorie-laden additives in their beverages, according to researchers at the University of Illinois and University of California. And it’s not just java lovers: An estimated third of tea drinkers do the same. The researchers examined more than a decade of data from the National Health and Nutrition Examination Survey to measure the consumption of the drinks with add-ins as it relates to the overall energy, sugar and fat intake of U.S. adults. Of the more than 19,000 people analyzed, approximately 51 percent were daily coffee drinkers and 26 percent were daily tea drinkers. More than 67 percent of the coffee consumers drank the beverage with at least one caloric add-in, as did some 33 percent of tea drinkers. Researchers estimate these additives equate to about 69 extra daily calories on average for coffee drinkers, 60 percent of which is from sugar while the rest comes from fat. Tea lovers add on average 43 calories to their diet a day with add-ins, the majority of which comes from sugar. Of course, the total number of daily calories may not seem like a lot ― and consumed every so often, it isn’t. But the researchers stress that this consumption is *daily,* and many people don’t consider this intake as part of their overall diet. “Our findings indicate that a lot of coffee and tea drinkers regularly use caloric add-ins to improve the flavor of their beverages, but possibly without fully realizing or taking into consideration its caloric and nutritional implications,” lead study author Ruopeng An, a kinesiology and community health professor at the University of Illinois, said in a statement. Translation: Excess sugar and fat are critical to monitor in an effort to curb health effects like weight gain. So while fewer than 100 calories may not seem like a lot in theory, the researchers warn that stuff stacks up over time ― often without you thinking about it. An extra 69 calories in your coffee each day adds more than 25,000 calories to your diet per year; as running a mile burns about 100 calories, you’ll have to run approximately 250 miles to burn that off. This doesn’t mean you have to give up your drink entirely. The best way to avoid this calorie trap is to ditch the sugar, spice and everything nice and opt for a plain version of the beverage. (It may actually be [beneficial for your health](http://www.huffingtonpost.com/2013/10/17/coffee-health-benefits_n_4102133.html).) But if that’s not your cup of tea, try swapping for healthier options, like cream for milk with a lower fat content. And take heart in the meantime: Research shows your taste preferences change over time, so maybe one day you’ll get to the point where you’re a black coffee person. ([Lindsay Holmes ](http://www.huffingtonpost.com/author/lindsay-holmes)is Deputy Healthy Living Editor at [Huff Post](http://huffingtonpost.com) … where this wellness piece was first posted). -cw ## [ Los Angeles: Largest Latino Eye Study Focuses on Quality of Life Impact](https://www.citywatchla.com/wellness/314-health-and-wellness/11112-los-angeles-largest-latino-eye-study-focuses-on-quality-of-life-impact "Los Angeles: Largest Latino Eye Study Focuses on Quality of Life Impact") Details Fred Mariscal [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) May 16 2016 [ ![](https://www.citywatchla.com/images/stories/May-2016/040k.png) ](https://www.citywatchla.com/wellness/314-health-and-wellness/11112-los-angeles-largest-latino-eye-study-focuses-on-quality-of-life-impact) LATINO PERSPECTIVE-The University of Southern California (USC) Roski Eye Institute researchers and clinicians published results of the largest population-based study of adult Latinos and age-related macular degeneration (AMD) in the National Eye Institute-funded "Los Angeles Latino Eye Study (LALES)." The study, published in *JAMA Ophthalmology*, is the first to analyze the risk and prevalence of early and late stage AMD and its impact on quality of life for older Latinos. According to the National Eye Institute, AMD is a chronic, progressive disease affecting two million Americans and typically diagnosed in those aged 50-60. The LALES study, conducted among 4,876 Latinos in Los Angeles with a mean age cohort of 54.8 years old, indicates that Latinos diagnosed with bilateral AMD with large drusen (the lipids or fatty proteins that are yellow deposits under the retina) and depigmentation, as well as a more severe AMD, had a substantially lower health-related quality of life as compared to those with AMD lesions in only one eye. *"The study results are a wake-up call for both ophthalmologists and those in the Latino community to avoid a quality of life decline due to ocular conditions, especially in earlier stages of eye diseases such as AMD,"* said Rohit Varma, MD, MPH, interim dean of the Keck School of Medicine of USC and director of the USC Roski Eye Institute. *"What was significant but not intuitively obvious was that Latinos diagnosed with AMD in both eyes or more severe AMD had a markedly diminished vision-specific quality of life requiring us to shift our clinical focus from treating advanced stages of AMD to finding earlier stage interventions and treatment options."* The LALES study was conducted among 4,876 participants in six U.S. Census tracks in La Puente, Calif. More than half of the participants were female (59 percent) and 41 percent were male with a median cohort age of 54.8 years. The participants underwent comprehensive eye exams and interviews to assess risk factors for health-related quality of life impact related to either an early or late AMD diagnosis. Photographs of the inside of the eyes were taken to also detect signs of AMD. Typical AMD symptoms are straight lines or faces appear wavy, objects appear smaller or further away and there is blurriness or blind spots in central vision. The Latino population is the largest minority segment of the U.S. population and is the largest ethnic population in Los Angeles County, surpassing the caucasian population in 2014. According to the U.S. Census 2015 report, Latinos are 17 percent of the U.S. population (55 million) and by 2060 they will be 29 percent (119 million). At the same time, American society has a growing aging population with 10,000 baby boomers turning 65 every day and AMD, an ocular disease that typically affects those age 50 and older, is the leading cause of irreversible blindness. *(Fred Mariscal came to Los Angeles from Mexico City in 1992 to study at the University of Southern California and has been in LA ever since. He is a community leader who serves as Vice Chair of the Los Angeles Neighborhood Council Coalition and sits on the board of the Greater Wilshire Neighborhood Council representing Larchmont Village. He was a candidate for Los Angeles City Council in District 4. Fred writes Latino Perspective for* CityWatch *and can be reached at:* [**fred.gwnc@gmail.com.**](mailto:fred.gwnc@gmail.com.)*) Edited for CityWatch by Linda Abrams.* ## [ Morning Coffee...On Your Face](https://www.citywatchla.com/wellness/314-health-and-wellness/11062-morning-coffee-on-your-face "Morning Coffee...On Your Face") Details Luke Pechman [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) May 09 2016 [ ![](https://www.citywatchla.com/images/wellnesspics/homemade-coffee-face-scrub.jpg) ](https://www.citywatchla.com/wellness/314-health-and-wellness/11062-morning-coffee-on-your-face) Your largest organ needs your help. It protects you, absorbs what you put on it into your bloodstream, and can make you feel bright and confident or depressed and "broken"(out). I recently read an article titled “[5 Nutrients For Bulletproof Skincare](https://www.bulletproofexec.com/5-nutrients-for-bulletproof-skincare/)” by the Bulletproof staff. It gives us simple ingredients to improve skin tone, reverse UV damage, and turn back our biological clock. It helped me realize that any skincare product we purchase is attempting to be a whole food or mineral that we most likely already consume (or should). So why not head to the kitchen and use real organic ingredients and rub it all over your face and body? **Here are the 5 Nutrients mentioned in the article:** 1\. Vitamin C 2\. [Brain Octane Oil](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00P8E0QQG&asins=B00P8E0QQG&linkId=Z7RWGUN4NFIZALS4&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) 3\. [Bentonite Clay](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00N528HIC&asins=B00N528HIC&linkId=LAYDQHZ3BT33IGH2&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) 4\. [Activated Charcoal](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00ZRSM5KI&asins=B00ZRSM5KI&linkId=I36VGN7EV26VYE3F&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) 5\. [Coffee](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00T2W0I0Y&asins=B00T2W0I0Y&linkId=TBDIJCF5IDDZDKW7&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) **Here are 7 that I would add:** 1\. Egg whites 2\. Garlic 3\. Raw Honey 4\. Olive Oil 5\. Cucumber 6\. Avocado 7\. Herbs (mint, cilantro etc) Here are a few simple recipes to get you started (I do not measure anything I create or cook so these measurements are guidelines not rules) **Morning Coffee Mask/Exfoliator** “Studies show that caffeine reduces inflammation and redness, increases circulation, promotes the repair of DNA, and reverses UV-induced skin damage.” \[1\] (Great for swimmers and other outdoor athletes like me!) 2-5 Tbsp fresh organic coffee grounds 2-4 Tbsp Brain octane or coconut oil 1 Tsp Raw Organic Honey ½ Avocado Optional: Lemon juice and raw minced garlic Take coffee grounds (could be leftover from your morning coffee) combine with Brain Octane or Coconut oil, mix together and add honey. It will form into a thick blackish paste. Apply layer to entire face, neck and anywhere else on your body. Get it close to your eyes where that sun damage and DNA damage show up in wrinkles but don’t get it in your eyes. Leave on for 15-20 mins. I like to lightly exfoliate my face with grounds. I drink coffee once every few days so I just add the leftover grounds to my coffee mask tub in the fridge and never run out. **Veggie Omelet… On your face** Take one egg white from a fresh \***Pasture raised free range egg**\* (If you don’t believe there is a difference between cage free and pasture raised just google it) and apply thin layer to entire face. Let this dry and you will feel it literally toning and lifting your skin. Rinse off after you feel like it has worked and apply the rest of the veggie omelet mask. 3 Tbsp olive oil or coconut oil ½ -1 Cucumber 1-2 cloves raw garlic ½ squeezed lemon 1 Tsp honey Optional: Cilantro, mint, rosemary or chamomile \*blend ingredients in a blender and add oils or lemon juice as necessary. Feel free to experiment with other fruits or veggies you have laying around. Apply mask evenly to face, neck and upper shoulders. Rinse and enjoy. Here are some of my favorite face and body oils that I have been experimenting with as well. (great for swimmers that get exposed to chlorine and UVA/UVB damage) [Kukui Nut Oil](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00X5Z5FRA&asins=B00X5Z5FRA&linkId=WCZOS7JNMML3SZDD&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) (my favorite body moisturizer) [Moroccan Argan Oil](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B004Z209HS&asins=B004Z209HS&linkId=MG2XFJYM6VCRHGUX&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) (great facial moisturizer) [ Arnica Oil](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B000OS131S&asins=B000OS131S&linkId=TTRUR5DN7RCFX22W&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) (good for relieving muscle soreness and tension) [Castor Oil](https://www.citywatchla.com/file:///%253Ciframe%20style=%2522width/120px%3Bheight/240px%3B%2522%20marginwidth=%25220%2522%20marginheight=%25220%2522%20scrolling=%2522no%2522%20frameborder=%25220%2522%20src=%2522::ws-na.amazon-adsystem.com:widgets:q%3FServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=B00UVYJQC8&asins=B00UVYJQC8&linkId=SZE2QXY64WROKIDQ&show_border=true&link_opens_in_new_window=true%2522%253E%20%253C:iframe%253E) (smear on the eyes before bed, or put on scars or burns to heal) Take care of your largest organ and remember that everything you put on your skin ends up in your blood stream. Take a look at your lotion bottle or hygienic products and if there are some ingredients that Bill Nye would have trouble pronouncing I would stay away from it. Sources: \[1\] ## [ Decrease Body Fat, Defy Aging & Increase Productivity: An intro to Intermittent Fasting](https://www.citywatchla.com/wellness/314-health-and-wellness/10975-decrease-body-fat-defy-aging-increase-productivity-an-intro-to-intermittent-fasting "Decrease Body Fat, Defy Aging & Increase Productivity: An intro to Intermittent Fasting") Details Luke Pechmann [HEALTH](https://www.citywatchla.com/wellness/314-health-and-wellness) April 23 2016 [ ![](https://www.citywatchla.com/images/wellnesspics/healthy-0514a.jpg) ](https://www.citywatchla.com/wellness/314-health-and-wellness/10975-decrease-body-fat-defy-aging-increase-productivity-an-intro-to-intermittent-fasting) A couple weeks ago I realized I was a bit too bulky for my current swimming goals. For those of you who don’t know me I tend to dive deep into a subject, and that subject for the past 6+ years has been “Biohacking” with an emphasis on nutrition, strength training and recovery. I successfully gained strength; decreased body fat, increased lean muscle mass, improved recovery, and drastically reduced my training time especially after my collegiate swimming career ended. For many years I have been hovering between 195-205 lbs at a height of 6’1” with a consistent sub 7% body fat. Not bad for lifting twice a week and swimming once in a blue moon during that time. Nutritional Ketosis is magical. Last year I shifted my focus back to the pool and started training. Then I broke my ankle and tore some ligaments, got hit by a car on my bike and took some more time off. Although I was focused on swimming I didn’t realize how much my current physique was working against me in the water. It took many months, hints from friends like [Vladimir Morozov](https://en.wikipedia.org/wiki/Vladimir_Morozov_(swimmer)), several painful races, and dozens of practices where my lactic acid level nearly caused me to blackout, for me to realize I needed to make a change. Swimming is a sport where many of my sprinter competitors are anywhere from 5’9” to 6’9”giants and ranging from 160-240 lbs. Although I should know not to compare myself to others, I was. And the strength bug had bit me hard. I was also living up to others expectations of “being a big eater” and trying to fit the role of a “strength coach”. I had read about of the positive benefits of intermittent fasting ranging from improved cognitive performance, defying aging, improved insulin sensitivity, DNA repair, improved hormone function and much more. Throughout human history there have been many famous fasters and thinkers such as Plato, Gandhi, Pythagoras, and Mark Twain. For the past year or so I have been following an IF (Intermittent Fasting) and “Carb back loading” regiment I discovered through [Ben Greenfield](http://www.bengreenfieldfitness.com/). It was simple, eat nothing after dinner and make sure at least 12-16 hours passes before you break your fast. Yet I was still eating 3+ large meals per day consisting of lots of vegetables, meats, fats, eggs and some fruits. The result: I was still at 200 lbs. Over the past two weeks I have been implementing a simple protocol to decrease muscle mass, yes I said it, **I want to lose muscle**, as well as decrease body fat and my coach agreed it was necessary. (It is possible to gain muscle while using IF so don’t freak out) I simply extended the fast based on my practice schedule. My fasts typically last 16 hours but range to 36+. I’m not gonna lie, it sucks in the beginning, but then something peculiar happens, you start having more energy, brain fog diminishes and stress levels decrease. One of my favorite aspects of IF is the flexibility and the freedom from the constant worry of “what and when is my next meal going to be!?” that many swimmers and elite athletes face. As I write this article the last meal I had was nearly 24 hours ago. I weighed in at 189 lbs this afternoon!! This number would be lower had I not just spent the weekend in Big Sky, Montana for my best friends bachelor party drinking large quantities of beer and eating absurd amounts of steak, bison, pork, eggs, chicken and beans. I awoke at 6 this morning, had my morning water and Matcha Green Tea before practice. I swam for over 2 hours doing one of the more challenging practices I have done in recent years written by legendary coach and fellow Wildcat [Coley Stickels](https://www.teamunify.com/Contact.jsp?team=sccac). I had a smoothie consisting of berries, spinach, chard, kale, cacao, cinnamon, and a banana. I never would have dreamed that this small amount of sustenance would not only fuel me to perform in a hard swim practice but also give me the energy to write this article. I hate writing articles. And usually after practice it takes a serious conscious effort to ascend a flight of stairs, nonetheless even consider voluntarily writing an article. But here I am, bright eyed and happy, typing away on a Saturday afternoon on an empty stomach. If you want to learn some of the science behind IF click [this link](https://www.youtube.com/watch?v=4UkZAwKoCP8) for 15 minute Ted Talk on the subject. But if you just want to know how to get started Ill show you how. Depending on your goals, fitness, personality and lifestyle you can loosely follow this basic protocol. IF will help you decrease body fat, defy aging, and improve productivity. (If you are young and still growing this may not be for you, if you choose to do it anyway make sure when you do eat, the meals are larger than normal) · Start with one day per week. Make your goal to be 12 hours or whatever it is all that matters is that you start. Then start to extend the fast. · Note the time of your last meal of the day (many people don’t realize how many random little snacks they have between dinner and bed) · When you wake up simply drink 20-30+ oz of spring water (possibly with squeezed lemon or lime juice) After that continue drinking water, tea or coffee. · Note the time of your first meal and do the math. As always writing this down will help you. · It will TRULY SUCK at times. Headaches, fatigue, irritability, and other withdrawal symptoms are common. Check out these books on the subject from Amazon! [The 5:2 Diet For Beginners](http://www.lukepechmann.com/blog-1/%3Ciframe%20style=%22width:120px;height:240px;%22%20marginwidth=%220%22%20marginheight=%220%22%20scrolling=%22no%22%20frameborder=%220%22%20src=%22//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=1623151473&asins=1623151473&linkId=NC64S32P5UM7MXBE&show_border=true&link_opens_in_new_window=true%22%3E%20%3C/iframe%3E) [Intermittent Fasting For Women](http://www.lukepechmann.com/blog-1/%3Ciframe%20style=%22width:120px;height:240px;%22%20marginwidth=%220%22%20marginheight=%220%22%20scrolling=%22no%22%20frameborder=%220%22%20src=%22//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=150869611X&asins=150869611X&linkId=GOEOADNMVQNNMI4P&show_border=true&link_opens_in_new_window=true%22%3E%20%3C/iframe%3E) [T](http://www.lukepechmann.com/blog-1/%3Ciframe%20style=%22width:120px;height:240px;%22%20marginwidth=%220%22%20marginheight=%220%22%20scrolling=%22no%22%20frameborder=%220%22%20src=%22//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=lukepechmannc-20&marketplace=amazon®ion=US&placement=150110201X&asins=150110201X&linkId=2N3TD5NFHOEBEMEG&show_border=true&link_opens_in_new_window=true%22%3E%20%3C/iframe%3E)[he Fast Diet](http://www.lukepechmann.com/blog-1/introtoif) That’s its. From there you can explore it as you wish. There are several books on the subject if you really want to delve into it. Please leave a comment, hit me up [facebook](http://facebook.com/lukepechmann), [twitter](http://twitter.com/swimcanoe), Instagram @LukePechmann, or fill out the contact us form and leave me a question. I want to hear how you guys do with this! 1. [ The Dangers of Shoe Lifts](https://www.citywatchla.com/wellness/314-health-and-wellness/10701-the-dangers-of-shoe-lifts) 2. 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