On National Anti-Drug Addiction Day, it's crucial to highlight the growing challenge of substance abuse in India. In India, commonly used and easily accessible drugs include cannabis (bhang, ganja, charas), heroin (chitta), opium, prescription drugs (painkillers, sedatives), alcohol, tobacco, etc.

There is a devastating impact of heroin, commonly referred to as 'chitta' in regions like Punjab and Jammu. It's often sold at affordable prices, making it readily accessible to vulnerable populations, including young adults and adolescents. The ease with which drugs like 'chitta' are accessible has created an alarming addiction crisis, affecting countless individuals and their families.

Recovery from drug addiction is a monumental achievement, but the battle doesn’t end with the completion of a rehab program. The post-recovery phase is often the most challenging. Returning home to environments where drugs like 'chitta' are easily available poses a significant risk of relapse.

So, how can someone who has completed a drug abuse recovery program thrive in such high-risk settings?

Building Resilience Through Mental Health Support

Substance abuse recovery is a complex and often arduous journey that involves much more than just overcoming physical dependence on drugs or alcohol. While detoxification and physical rehabilitation are critical first steps, sustaining long-term sobriety requires addressing the profound mental and emotional impacts of addiction since substance abuse and mental health are deeply interconnected. Many individuals who struggle with addiction may also face underlying mental health conditions such as anxiety, depression, post-traumatic stress disorder (PTSD), etc.

The psychological impact of addiction can leave an individual vulnerable to anxiety, depression, and other mental health challenges. Regular therapy and counselling can help them manage their emotions and reduce the temptation to relapse. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are especially effective in helping individuals cope with cravings and triggers.

This is why, rehabilitation centres ensure post-recovery follow-up sessions for continued psychological support and post-recovery assistance.

Addressing Trauma

Many individuals who struggle with addiction may have experienced trauma, whether it’s childhood abuse, violence, or other significant emotional upheavals. Unresolved trauma can act as a persistent emotional burden, driving individuals toward substance use as a way to numb their pain. By addressing the root causes of trauma through therapy, individuals can begin to heal and move forward in their recovery journey with a sense of closure and emotional freedom.

Practicing Mindfulness and Stress Management

Stress is a major trigger for relapse, especially in environments where drugs are easily accessible. Emotions like stress, anxiety, sadness, and anger can all serve as powerful triggers for substance use. Incorporating mindfulness practices like meditation, yoga, and breathing exercises can help recovering individuals manage stress and anxiety. They can be effective in helping the person shift focus from distressing thoughts to calming practices. They help cultivate awareness of one’s thoughts and feelings, allowing for better regulation of emotional responses to stress.

By addressing mental health concerns through therapy and by practicing mindfulness-based exercises, individuals can learn to identify and cope with these emotional triggers in healthier ways.

Physical Wellness

Exercise, in particular, has been shown to reduce cravings and improve mood by releasing endorphins—natural mood-enhancing chemicals in the brain. Regular physical activity can also help reduce anxiety and depression.

Developing Strong Support Systems

Having a solid social network is crucial for anyone trying to maintain sobriety. Friends, family, and loved ones can serve as a vital source of support. Engaging loved ones in the recovery process through family therapy can help them understand the challenges of addiction and provide the individual with much-needed emotional backing. Additionally, surrounding oneself with sober peers or mentors who have successfully navigated recovery can be a strong protective factor. These relationships help to reinforce positive behaviors and create an environment of accountability and encouragement.

Relapse Prevention Planning

A detailed relapse prevention plan should be a key part of the post-recovery process. This plan can help individuals identify personal triggers (such as stress, certain places, or social settings) and develop coping strategies to manage them effectively. Another important aspect of relapse prevention is having an emergency action plan in place.

When drugs are readily available in one's home environment, it’s vital to establish boundaries. This could mean avoiding certain social circles, staying away from known drug hotspots, or moving to a new location if feasible. Changing one’s physical environment, if possible, can significantly reduce the chances of encountering triggers.

Developing New and Healthy Habits

Boredom and a lack of purpose can often lead to relapse. Individuals need to cultivate new hobbies and interests that provide meaning and fulfillment. Engaging in creative pursuits, volunteering, or taking up new courses can help reduce idle time and provide a positive focus

Moreover, communities should invest in rehabilitation centers, counseling programs, and post-recovery support systems to help individuals reintegrate into society.

National Anti-Drug Addiction Day reminds us that overcoming addiction is not just about detoxifying the body but also about healing the mind. Mental health support, strong social systems, and relapse prevention strategies are essential for maintaining sobriety, especially in high-risk environments.

By integrating psychological therapies, wellness practices, and strong support systems, individuals can not only overcome addiction but also lead fulfilling, meaningful lives in recovery. With continuous support and the right interventions, it is possible for recovering individuals to navigate environments where drugs are prevalent and to reclaim their lives with dignity and hope.

A major heat wave is currently affecting the central and eastern United States, with temperatures soaring above 100 degrees Fahrenheit. The US National Weather Service predicts a hotter-than-usual summer nationwide.

Unfortunately, extreme heat significantly increases the risk of dangerous heat illnesses, especially for older adults. Research shows that people over 60 account for most heat-related deaths in the U.S. The World Health Organization reports an 85% rise in heat-related deaths among people older than 65 between 2000 and 2021.

This isn't a coincidence; the aging process and extreme heat simply don't mix well, experts say. Here’s why, and what older people can do to stay safe as temperatures soar.

Why Heat Is More Risky As You Get Older

Even if you're very healthy, getting older makes you more likely to get sick from the heat. This includes conditions like heat exhaustion, where your body struggles to cool down, or heat stroke, which can be life-threatening.

As we age, our bodies naturally lose some of their ability to cool off. Experts explain that older people tend to hold onto more heat than younger people and have to work harder to keep their body temperature steady. Here are three main reasons for this change:

Blood doesn't move as well

When it's hot, your body tries to cool down by sending more blood to your skin and making blood vessels wider to help you sweat. According to a 2020 study published in the Journal of Physiology as you get older, changes in your heart and blood vessels make it harder for your body to move blood efficiently. This makes it tougher to control your temperature.

You sweat less

MedlinePlus explains that as you age, your body also sweats less, which is how it naturally cools down. This happens because your skin gets thinner, and the tiny tubes that carry sweat move closer to the surface. Plus, you lose a protein called collagen, which can squeeze these tubes, making it harder for sweat to get out.

Easier to get dehydrated

The feeling of being thirsty, and the urge to drink, gets weaker over time. Also, your kidneys become less good at keeping your fluids balanced. Studies show that kidney function can start to drop around age 40, meaning older adults are more likely to get dehydrated. On top of that, older people often take medicines, like water pills or sedatives, that can cause dehydration or make it harder to sweat.

Signs to Watch For

Heat illness often starts with a headache. Some people might also experience:

• Dry mouth
• Dizziness
• Feeling very tired
• Confusion
• Heart fluttering

Tips To Avoid Overheating As Older Adults

If you must go out on hot days, make sure you protect yourself from heat and avoid heat illness. Here are some tips according to the National Institute of Aging,

Stay in air-conditioned places

Older adults should try to stay in air-conditioned buildings as much as possible. Closing your blinds or curtains during the day can also stop your house from getting too hot.

Find cooling shelters

If you don't have AC, call your local health department to find nearby cooling centers. Fans can help, but sometimes they're not enough to beat the heat at home.

Drink plenty of fluids

Drink more water than usual to help keep your body cool and hydrated. Drinks with electrolytes, like sports drinks and vegetable or fruit juices, can replace minerals you lose when you sweat. Remember, if you feel thirsty, you're already dehydrated.

Dress lightly and rest

Wear loose, light, and light-colored clothes. Take cool showers or baths if you feel warm. Try not to do anything too strenuous, and get lots of rest until the heat passes.

Good sleep is one of the foundational traits of good health, and our activities, thoughts as well as what we eat, has an effect on it. What many people do not know is that certain foods have been associated with insomnia as well, for example alcohol can alter the circadian clock and worsen our sleep quality as well as spicy and hot foods have been associated with insomnia. So, what about foods that promote good sleep?

A doctor suggests a simple, natural solution: chia seeds. Dr. Alan Mandell, a chiropractor known as "Motivationaldoc" on social media, claims that just one tablespoon of this superfood before bed could help you fall asleep faster and wake up feeling completely refreshed.

Sleep-Boosting Power of Chia Seeds

According to Dr. Mandell, chia seeds are a powerhouse when it comes to improving sleep quality. Here's why:

Tryptophan for Sleep Hormones

Chia seeds have something called tryptophan. This helps your body make serotonin, which calms you, and melatonin, which tells your body it's time to sleep. This means you can fall asleep faster and stay asleep longer.

Magnesium for Relaxation

These tiny seeds are full of magnesium. This important mineral helps calm your nerves, reducing stress. If you're restless before bed, magnesium can help you get deeper, more restful sleep.

Omega-3s and Hydration

Chia seeds contain omega-3s, which can reduce inflammation, or swelling, that sometimes makes it hard to sleep. Also, when mixed with water, they form a gel that keeps you hydrated all night, stopping sleep problems caused by being thirsty.

Fiber for Satiety

The high amount of fiber in chia seeds makes you feel full. This can stop those late-night snack cravings that often interrupt your sleep.

Other Benefit of Chia Seeds

Beyond their sleep-enhancing properties, chia seeds offer a wealth of health advantages:

Nutrient-Dense: These little seeds are packed with good stuff! They're a great source of fiber, protein, healthy fats like omega-3s, calcium, phosphorus, magnesium, and antioxidants. They help your body work well.

Heart Health: The omega-3s and fiber in chia seeds are excellent for your heart. They help lower your blood pressure, bad cholesterol, and other fats, which significantly cuts down your risk of heart disease.

Blood Sugar Management: The impressive fiber in chia seeds helps keep your blood sugar levels steady. This is super helpful for people with diabetes, as it prevents big ups and downs in blood sugar.

Digestive Health: Because they're so high in fiber, chia seeds are wonderful for your gut. They help your digestion run smoothly, ensuring regular bowel movements and keeping your stomach comfortable.

Weight Management: The fiber in chia seeds also makes you feel full. This means you're less likely to overeat, which can really help you with your weight loss goals in a healthy way.

Complete Protein Source: Amazingly, chia seeds contain all nine essential amino acids your body needs. This makes them a complete protein, which is especially great if you're vegetarian or vegan.

Antioxidant Power: Chia seeds are rich in powerful antioxidants. These help protect your body's cells from damage, contributing to your long-term health.

Skin cancer is much more common than people think it is. It is a disease where cancer cells form in the tissue of the skin. The National Cancer Institute explains that there are different types of skin cancer. While it is treatable, any cancer diagnosis comes with the understanding that your chances of survival are declining. A big reason why it is so treatable is because of early diagnosis. This particular symptom of skin cancer becomes much more apparent with just 15 minutes in the sun.

As many enjoy the recent sunny weather, it's crucial to be aware of the risks of sun exposure. Cancer UK is urging everyone to monitor their skin for signs of skin cancer, which can develop after as little as 15 minutes in the sun. Even with sunscreen, you can still get burned if the SPF isn't high enough or if it's not reapplied regularly.

Link Between Sunburn and Cancer Risk

Getting a sunburn is a clear indication of skin damage caused by too much UV radiation, which harms the DNA in your skin cells. While one sunburn doesn't guarantee skin cancer, the more often you get burned, the higher your risk. To protect yourself, remember to:

Seek shade

Stay in the shade, especially between 11 AM and 3 PM, when the sun's rays are strongest. This greatly lowers your exposure to harmful UV radiation, making it safer to be outside during these peak hours.

Cover up with loose clothing

Wear loose clothing, a wide-brimmed hat, and UV-protective sunglasses. These items create a barrier, shielding your skin and eyes from direct sunlight and reducing your overall sun exposure.

Apply sunscreen

Use sunscreen with at least SPF30 and 4 or 5 stars, and put on plenty of it, often. Regular and correct sunscreen use creates a protective layer, significantly lowering your risk of sunburn and long-term skin damage from UV rays.

Spotting the Early Warning Signs

Non-melanoma skin cancer often shows up on skin exposed to the sun. To catch it early, it helps to know how your skin normally looks so you can spot any changes. Regular self-checks are key for early detection. Here's how to check your skin:

Use a handheld mirror for hard-to-see areas, or ask a friend or partner for help. This ensures you don't miss any suspicious spots on your back or other less visible parts of your body.

Take photos of anything that seems unusual. Include a ruler or tape measure in the photo to track its size and changes. These pictures are important for your doctor to assess any evolving skin concerns. They might look like:

• A new spot or sore that doesn't heal within a few weeks. Persistent, non-healing lesions are a significant warning sign that warrant immediate medical attention to rule out cancerous growth.
• A new lump that is firm, growing, or has an unusual color. Any new, unexplained lump on your skin should be promptly evaluated by a healthcare professional, especially if it changes in appearance.
• A red or dark patch that might be scaly or crusty. Discolored patches, particularly those with rough textures or irregular borders, can be indicators of skin cancer and require medical assessment.
• Something that is itchy, crusty, or bleeding without obvious injury. These symptoms, especially when persistent, suggest that a skin lesion might be abnormal and necessitate a doctor's examination for proper diagnosis.