Are You Okay?

Are You Okay? is a Substack centered on integrating mental and physical health through straight talk and evidence-based guidance. It emphasizes the role of self-compassion, conscious consumption, health awareness, and practical steps towards well-being, including managing anxiety, dietary advice, the impact of alcohol, and navigating healthcare.

Mental Health Physical Health and Nutrition Self-Compassion and Self-Acceptance Healthcare Navigation Alcohol and Substance Use Chronic Illness Management Anxiety and Stress Management Lifestyle and Behavioral Changes

The hottest Substack posts of Are You Okay?

And their main takeaways

7 Insights about Cancer from Kate Middleton 👑

1917 implied HN points • 25 Mar 24
🏥 Health & Wellness Cancer Risk Factors Prevention Treatment Emotional Health
  1. Cancer is a set of diseases with unique risk factors, treatments, and prognoses. Understanding this can help manage anxiety and ruminations about personal risk.
  2. Not all cancers are hereditary, and the absence of cancer in the family doesn't guarantee immunity. Knowing individual risk factors and getting appropriate screenings are important.
  3. Cancer is common, affects a large percentage of the population, and doesn't discriminate. Healthy habits, symptom awareness, and early detection play crucial roles in managing cancer risk.

Mental Health is Health 🧠

1737 implied HN points • 18 Mar 24
🏥 Health & Wellness Mental health Wellbeing Therapy Medication Awareness
  1. Mental health is a crucial aspect of overall health, affecting our thoughts, feelings, and behaviors, as well as our physical health. It is not just about happiness but about acknowledging and working on our fears, moods, habits, and relationships.
  2. Being aware of our mental health, accepting the things we cannot change, and taking action over the things we can control are important steps in managing mental health.
  3. Addressing mental health issues is a nuanced process that may involve a combination of medication, therapy, lifestyle changes, and self-discovery. It requires a holistic approach considering bio-psycho-social elements.

Why Taylor Swift is Good for Your Health

2496 implied HN points • 04 Mar 24
🏥 Health & Wellness Mental health Self-compassion Emotional Healing Healthy Habits Personal Growth
  1. Taylor Swift's impact is not just about her music or fame, but her ability to connect with people on a deep emotional level, reminding them of their humanity.
  2. Facing and exploring past emotions and experiences, even those from teenage years, can be crucial for personal growth and well-being.
  3. Practicing self-compassion, accepting imperfections, and seeking help are essential steps towards a healthier and more authentic life.

A Surprising Fix for Weight Gain, Digestive Woes & Skeletal Pain

3095 implied HN points • 19 Feb 24
🏥 Health & Wellness Mental health Physical health Therapy Medication Self-compassion
  1. Self-compassion is a crucial element for overall health, often more important than medication for certain symptoms.
  2. Non-pharmacologic interventions are commonly prescribed alongside medications to address complex health problems like weight gain, insomnia, and chronic pain.
  3. Self-compassion, forgiveness, and love for oneself can be the most effective remedies for inner struggles and health issues, often more powerful than medication.
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Q&A: full body MRIs; new Paxlovid data; tapering antidepressants; & screening for aortic aneurisms

499 implied HN points • 05 Apr 24
🏥 Health & Wellness Medical Advice
  1. Full body MRIs for health screening are not recommended due to uncertainties in results and potential anxiety from detecting non-significant abnormalities.
  2. The American College of Radiology advises against routine full-body MRI scans for asymptomatic individuals due to the risks outweighing the benefits.
  3. Full-body MRIs may miss conditions, be costly, time-consuming, and offer only a snapshot, not a holistic view of health; targeted screening based on individual factors is preferable.

A Spring 2024 COVID Update

738 implied HN points • 11 Mar 24
🏥 Health & Wellness COVID-19 Vaccines Booster shots
  1. COVID is becoming less severe due to vaccines and immunity, but still risky for vulnerable populations.
  2. When sick with COVID, treat symptoms, stay home, use tests, consider masking, and remember recovery boosts immunity.
  3. Consider a spring COVID booster, but understand the data and consult with a doctor for personalized advice.

Q&A: measles symptoms; B12 supplements; Ashwagandha for anxiety; & the measles booster

359 implied HN points • 29 Mar 24
🏥 Health & Wellness Nutrition Mental health Medical Research Vaccination
  1. Measles is difficult to contain due to the anti-vax movement and asymptomatic spread. Symptoms can include cough, runny nose, pink eye, fever, and a rash spreading across the body.
  2. Vaccination is the most effective way to prevent measles and provides lifelong protection. It is recommended for adults without a history of measles.
  3. Taking vitamin B12 supplements may be necessary for individuals with low levels, especially if caused by medications like Prilosec; however, unnecessary vitamin supplementation should be approached with caution.

Q&A: helping a loved one with anxiety; Ozempic hair loss; lung cancer screening; & heart rate variability

439 implied HN points • 22 Mar 24
🏥 Health & Wellness Mental health Medication Anxiety Therapy COVID-19
  1. During the pandemic, many experienced heightened anxiety, including fears around COVID, leading to mental health challenges that may persist post-pandemic. It's crucial to validate experiences, offer empathy, and seek professional help to address anxiety disorders effectively.
  2. Examine potential side effects of medications like GLP1 agonists such as Ozempic, Wegovy, and others, which may cause mild hair loss. Healthcare providers should consider these effects when prescribing and monitor patients accordingly.
  3. The approach to addressing health-related anxiety is multi-faceted, involving psychotherapy, medication, trauma therapy, or even exposure to the feared illness under professional guidance, emphasizing the importance of a comprehensive approach to treatment.

Friday Q&A: HPV vaccine; preventing cholesterol plaque; COVID isolation for infants; & female hair loss

519 implied HN points • 15 Mar 24
🏥 Health & Wellness Vaccines COVID Prevention
  1. The HPV vaccine is highly effective in preventing infections with HPV types responsible for various cancers, with immunity lasting up to 10 years.
  2. Adults up to age 45 can also receive the HPV vaccine, even if they have a history of HPV infection, abnormal Pap tests, or genital warts.
  3. Recent research suggests that even a single dose of the HPV vaccine may offer significant protection against HPV infection, especially if administered at a younger age.

Q&A: coronary calcium scoring; insurance coverage for Wegovy/Mounjaro; berberine & weight loss; & blood pressure variability

559 implied HN points • 08 Mar 24
🏥 Health & Wellness Wellness Nutrition Medical Fitness
  1. Coronary calcium scoring, known as CAC, helps identify cholesterol plaque in the heart's blood vessels, which can lead to coronary artery disease (CAD) and heart-related issues.
  2. People at high risk for heart disease should consider getting a CAC for early risk assessment and potential prevention strategies.
  3. Insurance coverage for medications like Wegovy and Mounjaro for weight loss can pose challenges even for individuals struggling with obesity, emphasizing the need for help beyond diet and exercise.

Friday Q&A: alcohol and gut health; new COVID guidelines; anxiety about medications; & teens with eating issues

519 implied HN points • 23 Feb 24
🏥 Health & Wellness Gut Health Medications Immune System
  1. Alcohol is likely not good for our gut health and microbiome, which impacts various aspects of our health including immune system.
  2. New COVID guidelines have evolved, suggesting reduced isolation periods, which raises questions and concerns about effective safety measures.
  3. It's important to rethink alcohol consumption for better sleep, mood, weight control, and overall gut health, as excessive drinking can impact many health factors.

🎧 An audio Q&A: high blood pressure; when to worry?; HRT risks after 60; & talking to your doctor about trauma

399 implied HN points • 01 Mar 24
🏥 Health & Wellness Medical Advice
  1. Optimal blood pressure for an adult is less than 130/80, or even 120/80. Worry about your blood pressure being a health problem if it fluctuates a lot.
  2. Feeling dismissed by your doctor when your complaints don't show up in tests like blood tests or X-rays might make you question if you're overly worried. Consider if your doctor should be paying more attention.
  3. Consider submitting your questions for future Q&A posts or taking a 7-day free trial to keep reading such informative content.

A COVID Q&A: booster timing; testing; contagiousness; & the Novavax shot

718 implied HN points • 19 Jan 24
🏥 Health & Wellness COVID-19 Medical Advice Vaccination Testing Well-being
  1. It's crucial for high-risk individuals to consider getting a COVID booster shot 6 months post-infection, but the benefits of additional doses diminish for those at lower risk. Boosters may help briefly reduce infection risks, but lifestyle factors like sleep, nutrition, and exercise are also key for health.
  2. COVID testing should be prioritized for cases where results would alter medical care. For healthy individuals, testing may not be as critical for every symptom, but knowing the specific virus causing symptoms can still influence precautions and decisions.
  3. In households with multiple symptomatic individuals, differing COVID test results can occur; one positive and one negative doesn't necessarily mean the negative individual isn't contagious. Contact a healthcare provider for guidance when unsure.

Friday Q&A: CBD gummies for sleep; multivitamins; testosterone for women; & IBS (irritable bowel syndrome)

419 implied HN points • 16 Feb 24
🏥 Health & Wellness Sleep Vitamins Women's Health
  1. CBD gummies can be a safe option for improving sleep, as they contain cannabidiol that may help with conditions like anxiety and insomnia.
  2. Quality and purity of CBD products matter, so it's important to choose reputable brands; remember that people may react differently to CBD, and consulting a doctor before use is wise.
  3. For women in their 50s, while multivitamins may seem beneficial, it's essential to consider individual dietary needs and consult a healthcare provider.

Friday Q&A: intermittent fasting; APOE4 testing for Alzheimer’s; Pap test frequency; & at-home menopause tests

479 implied HN points • 09 Feb 24
🏥 Health & Wellness Wellness Nutrition Medicine Personal Growth Disease
  1. Intermittent fasting may work for some to aid in weight loss or improved metabolism, but it can be challenging for many due to feelings of irritability and restrictive eating behaviors.
  2. Data on APOE4 gene testing for Alzheimer's is mixed; the decision to find out your APOE status should be thoughtful due to potential health anxiety, but lifestyle interventions may be suggested based on the results.
  3. Extreme diets like intermittent fasting may not be the most effective in the long run, and sustainable lifestyle changes are crucial for lasting health outcomes.

Friday Q&A: microplastics; infrared saunas; yoga versus pilates; & tinnitus

519 implied HN points • 02 Feb 24
🏥 Health & Wellness Nutrition Fitness Mental health Wellness Self-care
  1. Limit exposure to microplastics by using stainless steel or glass instead of plastic products like water bottles and food containers.
  2. Infrared saunas may not be effective for energy and weight loss as some claim, according to a medical professional.
  3. Research on the potential health impacts of microplastics and the mechanisms for toxicity is ongoing; more studies are needed.

Friday Q&A: dietary protein; holistic primary care; long COVID & Paxlovid; & preventing caregiver burnout

718 implied HN points • 12 Jan 24
🏥 Health & Wellness Nutrition Long Covid
  1. Protein is crucial for various bodily functions like energy, muscle mass, and immune function. It's possible to meet protein needs with a vegan diet.
  2. Primary care physicians may not always have the time to create a comprehensive treatment plan for multiple health issues. Finding a holistic practitioner who can integrate inputs from various specialists is important for whole-body care.
  3. As we age, maintaining muscle mass becomes essential. Daily protein requirements may vary but generally range from 0.32 to 0.45 grams per pound of body weight. Various food sources like chicken, fish, tofu, and lentils can provide sufficient protein.

The Radical Practice of Body Acceptance

1298 implied HN points • 27 Nov 23
🏥 Health & Wellness Mental health Self-care Eating Disorders
  1. Accepting your body doesn't necessarily mean you have to love it. It's about embracing and caring for your body as it is now, focusing on respect and care rather than appearance or societal standards.
  2. Body neutrality is a journey, not a fixed destination. It requires rejecting unrealistic beauty standards and embracing acceptance of your present self without harsh judgment.
  3. Practicing body acceptance involves being mindful of self-talk, dressing for comfort and confidence, using non-judgmental language about food, avoiding discriminatory speech about body size, and treating your body with kindness and respect.

Friday Q&A: Hormonal mood swings; tapering antidepressants; HRT and breast cancer; & long COVID

499 implied HN points • 26 Jan 24
🏥 Health & Wellness Mental health Physical health Therapies Medication Women's Health
  1. Premenstrual Dysphoric Disorder (PMDD) is a real and potentially debilitating condition that affects many women. Managing it can involve tracking symptoms, regular exercise, a nutritious diet, adequate sleep, hormonal treatments, SSRIs, psychotherapy, and stress reduction techniques.
  2. When considering tapering off antidepressants, it's important to discuss this process with a healthcare provider. Psychotherapy can be a valuable tool for retraining the brain during this transition.
  3. Individualized treatment plans are crucial for addressing specific symptoms and needs when managing hormonal mood swings, tapering antidepressants, or dealing with other health concerns. Working closely with a doctor can help in developing a suitable plan.

How to Care For Your Body with Kindness & Respect

978 implied HN points • 04 Dec 23
🏥 Health & Wellness Self-care Mental health Physical health Wellbeing
  1. Body acceptance is the starting point for caring for your body - it allows you to be realistic and kind to yourself instead of idealistic and critical.
  2. Focus on nourishing foods, enjoyable movement, and rejecting perfectionism in order to care for your body with kindness and respect.
  3. Reduce social media consumption to improve mental health and avoid comparing yourself to idealized images.

How to Manage Health Anxiety

1258 implied HN points • 06 Nov 23
🏥 Health & Wellness Anxiety Trauma Mental health Well-being Therapy
  1. Health anxiety can be exacerbated by external factors like trauma from the pandemic and current world events
  2. Normalize cognitive distortions of anxiety and seek medical advice to address health anxiety instead of turning to online sources like Dr. Google
  3. Recognize the impact of misinformation on health anxiety and learn to accept uncertainty while addressing anxiety directly through various strategies like mindfulness, exercise, therapy, and medication when necessary

Friday Q&A: osteoporosis; Paxlovid; COVID misinformation; & breathing and heart rate

619 implied HN points • 29 Dec 23
🏥 Health & Wellness Physical health Mental health Exercise Nutrition Medication
  1. Engaging in weight-bearing exercises like yoga can improve bone density and reduce the risk of osteoporosis, along with a calcium-rich diet and vitamin D supplements.
  2. For older adults, incorporating simple weight-bearing exercises into routines, like wearing a weighted vest while walking, can significantly enhance muscle strength and overall health.
  3. Decisions on medications for osteoporosis should be personalized, considering the effectiveness of lifestyle changes and the potential benefits of prescriptions like Fosamax, which may be complemented by habits like yoga.

Your Holiday Survival Guide: Part 1

738 implied HN points • 11 Dec 23
🏥 Health & Wellness Physical health Alcohol Food Sleep Exercise Socializing
  1. Have a plan for managing your physical health during the holidays, covering aspects like COVID, alcohol, food, sleep, exercise, and socializing.
  2. Consider your approach to alcohol in social occasions, stressful situations, and when alone, especially during holiday gatherings.
  3. Approach holiday food with mindfulness; don't arrive hungry, set intentions before eating, allow yourself to enjoy without guilt, and practice self-compassion if you over-indulge.

Friday Q&A: Menopause & Hormone Replacement Therapy (HRT)

519 implied HN points • 05 Jan 24
🏥 Health & Wellness Menopause Symptoms Quality of Life
  1. Menopause symptoms vary among women, with some experiencing significant issues while others sail through it; Hormone Replacement Therapy (HRT) is an option to consider when symptoms affect quality of life, but it comes with risks.
  2. Deciding whether or not to take hormones should involve weighing individual benefits and risks; Long-term benefits of HRT can include reducing the risk of osteoporosis, heart disease, and cognitive decline.
  3. For women advised against hormone replacement therapy due to health issues, non-hormonal treatments like exercise and relaxation techniques can help manage menopause symptoms such as hot flashes and joint stiffness.

How to Calibrate Your Anxiety to the Degree of *Actual* Risk 🩺

938 implied HN points • 13 Nov 23
🏥 Health & Wellness Anxiety Diseases Risk Factors Screening Healthcare
  1. Working on anxiety alone cannot ensure good health, focus on understanding actual risks.
  2. Recognize risk factors for diseases like ovarian cancer and Alzheimer's to make informed decisions about screenings and lifestyle changes.
  3. Calibrating anxiety involves accepting factors out of control, focusing on facts, and working towards change in areas within your control.

The Food Group You May Be Missing

2236 implied HN points • 10 Jul 23
🏥 Health & Wellness Nutrition Metabolism Healthy Eating Meal Planning
  1. Protein is crucial for our body's functioning - for fullness, energy, weight management, muscle mass, and more. Aim for 0.7 to 1.0 grams of protein per kilogram of body weight daily.
  2. A healthy diet is sustainable and includes protein sources like chicken, fish, eggs, yogurt, lentils, and more to fulfill metabolic needs.
  3. Prioritize meeting basic biological needs first, like hunger cues and metabolic requirements, before focusing solely on vegetables or restrictive diets.

Friday Q&A: insomnia; full-body MRIs; aging & acceptance; & "normal" vs. worrisome pain

639 implied HN points • 08 Dec 23
🏥 Health & Wellness Insomnia Aging Acceptance Pain
  1. Improving sleep hygiene can help with insomnia more effectively than relying on medications. This includes optimizing environmental, behavioral, and psychological factors for better sleep.
  2. Full-body MRIs as a health screening tool may not have sufficient evidence backing their utility.
  3. Prescription medications for sleep should be used cautiously due to risks of addiction and side effects. It's important to balance risks and rewards in using such medications.

How Much Alcohol is Okay?

2336 implied HN points • 26 Jun 23
🏥 Health & Wellness General Health Mental health Physical health
  1. Conscious consumption starts with curiosity, so it's important to be aware of the impact of alcohol on mental and physical health.
  2. New research on alcohol can be contradictory and may not always have straightforward implications for individuals' health decisions.
  3. Assessing the relationship with alcohol goes beyond quantity and involves looking at how it affects behavior, emotions, cognition, and physical health.

Friday Q&A: COVID update; Long COVID; waning effectiveness of Ozempic/Wegovy; & the endless stuffy nose

519 implied HN points • 22 Dec 23
🏥 Health & Wellness Long Covid
  1. COVID patients with immunity from the vaccine and past infection have a lower risk of needing hospital care; boosts for higher-risk patients and maintaining overall health are crucial prevention measures.
  2. It's important to stay updated on ways to prevent and manage serious COVID outcomes; resources like Holiday Survival Guide offer tips for reckoning with COVID.
  3. Long COVID cases are still being reported; staying informed and seeking medical guidance are important for individuals experiencing prolonged symptoms.