Beer calories and alcohol content in comparison

From a nutritional point of view, beer is not especially high in calories compared to other alcoholic drinks. A half litre of beer typically contains between 200 and 300 kilocalories, depending on the style and brewing method. Red wine contains significantly more energy, with roughly 425 kilocalories per half litre, while spirits such as brandy deliver a high number of calories in much smaller volumes. Despite this, beer continues to be singled out as the primary cause of abdominal weight gain.

The explanation lies not so much in beer itself, but in alcohol as a substance. Alcohol is often overlooked as a contributor to daily energy intake. One gram of alcohol contains around seven kilocalories, which places it much closer to fat than sugar in terms of energy density. Unlike carbohydrates or protein, alcohol does not trigger meaningful satiety signals. People rarely feel full from drinking alcohol, which means its calories are typically added on top of normal food intake rather than replacing it.

Alcohol also affects the way the body processes nutrients. Once alcohol enters the bloodstream, the body prioritises breaking it down because it is considered toxic. During this process, fat oxidation is temporarily reduced. This means that fats and carbohydrates consumed at the same time are more likely to be stored rather than burned for energy. Over time, repeated interruptions to fat metabolism can contribute to gradual weight gain, particularly if alcohol consumption is frequent.

A look at calorie comparisons illustrates that beer is not uniquely problematic:

• 0.5 litres of beer: around 200 to 300 kilocalories
• 0.5 litres of red wine: around 425 kilocalories
• 100 millilitres of red wine: around 85 kilocalories
• 100 millilitres of white wine: around 75 kilocalories
• 20 millilitres of brandy: around 45 kilocalories

These numbers highlight an important point. Beer does not contain more calories than other alcoholic drinks. Its association with weight gain comes largely from consumption habits. Beer contains less alcohol by volume than wine or spirits, which often leads people to drink it in larger quantities. It is commonly consumed over longer periods of time, sometimes several hours, and often alongside meals or snacks. Because beer is rarely measured precisely, actual intake is easy to underestimate.

Lifestyle habits and social drinking

Another factor is the social context in which beer is consumed. Beer is frequently drunk during leisure activities such as watching sports, meeting friends, or relaxing after work. In these situations, physical activity is usually low, and food is readily available. Alcohol lowers inhibitions and increases appetite, making people more likely to snack and less likely to pay attention to portion size. Foods commonly paired with beer tend to be high in fat and salt, which further increases total calorie intake.

Hormones, age, and fat distribution

Fat storage patterns also matter. The so-called beer belly refers mainly to abdominal fat, which is influenced by genetics, hormones, age, stress levels, and sleep quality. Regular alcohol consumption can affect several of these factors at once. Even moderate drinking can disrupt sleep, reducing time spent in deep, restorative sleep stages. Poor sleep is linked to increased hunger, stronger cravings for high-energy foods, and reduced motivation for physical activity the following day.

Stress hormones also play a role. Chronic stress and elevated cortisol levels are associated with increased fat storage around the abdomen. Alcohol can temporarily reduce perceived stress, but regular consumption may contribute to long-term hormonal imbalance. In men, excessive alcohol intake can also affect testosterone levels, which are important for maintaining muscle mass. Lower muscle mass reduces overall energy expenditure, making weight gain more likely over time.

Age further amplifies these effects. As people get older, their basal metabolic rate decreases, meaning fewer calories are burned at rest. If alcohol consumption remains the same while activity levels decline, even small calorie surpluses can accumulate gradually. This often leads to slow, steady increases in abdominal fat rather than sudden weight gain.

Consistency is more important than occasional indulgence. Drinking beer once in a while does not automatically lead to a visible increase in belly fat. The issue typically develops when drinking becomes habitual, such as having several beers multiple times per week. Because beer is perceived as mild compared to spirits, its long-term calorie contribution is often underestimated or ignored.

Behavioural patterns reinforce this effect. Alcohol impairs judgement and self-control, increasing the likelihood of eating later than planned, choosing less balanced meals, or continuing to snack even when hunger is satisfied. In this sense, abdominal weight gain is rarely caused by beer alone. It reflects a combination of regular alcohol intake, dietary habits, physical inactivity, and metabolic changes.

Beer types and calorie differences

It is also worth noting that not all beers are equal. Strong beers, craft beers, and sweetened beer-based drinks often contain significantly more calories than standard lager. When consumption volume remains the same but calorie density increases, overall energy intake can rise quickly without being obvious to the drinker.

Beer does not inherently lead to greater weight gain than other alcoholic drinks. Abdominal fat develops when frequent alcohol consumption, excess calories, limited physical activity, and metabolic effects overlap. Beer has simply become the most visible symbol of these habits because of how often and how easily it is consumed, rather than because it is uniquely fattening.

If you want to find a better balance in your drinking and diet habits, our Get Fit programme makes it easy to reset, get moving, and feel good again, without giving up the moments you love. Ready to balance fun and wellbeing? Let’s get started!

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The order of the listed sport types is of no importance:

Swimming

Absolutely stress-free, can be carried out no matter the season, improves lung capacity, burns calories, builds up muscles.

Tennis

High calorie consumption, promotes coordination, channels strength, tones many muscle groups.

Rowing

Leads to effective weight loss, increases muscle strength, with rowing machines also possible indoors.

Squash

According to “Forbes” for years “the healthiest sport in the world”, burns calories, increases aerobic fitness, increases flexibility, develops strength, improves hand-eye coordination.

Basketball

Increases spatial awareness, promotes decision-making, good stress reduction, supports coordination, very high energy consumption.

Cycling

Good calorie burner, strengthens the brain and cardiovascular system and exercise in nature makes you happy.

Cross-country skiing

Especially uphill, cross-country skiing burns more calories than any other sport, very good whole body training.

Running

Runners have fewer bone and muscle problems than non-runners of the same age, running releases endorphins, running improves both mental and physiological health.

Volleyball

Positive effect on the cardiovascular system, builds up mobility, strengthens coordination.

Gymnastics

Apart from general physical benefits, gymnastics promotes the ability to concentrate and improves coordination. Especially in childhood, gymnastics creates great advantages for physical and mental development.

The above list probably does not give any indication as to which sport is best for you. Perhaps the following results of a study will help you make the right choice. Researchers wanted to find out which kind of sport has the best effects on athletes’ health when they exercise regularly. Here are the results:

• Squash or tennis players are 47% less likely to die from premature illness than people who do not play sport.
• Swimmers have a 28% lower chance of dying prematurely. Most of the people who took part in the trials regularly visited the swimming pool and were not occasional swimmers.
• People who generally pay attention to their fitness and, for example, take aerobics classes at the gym are just behind the swimmers at 27%.
• The participants who were cycling had a 15% lower chance of dying from typical age-related illnesses.

The post Ten Healthy Sports appeared first on Global Health.

The Mediterranean diet

The Mediterranean diet grew out of traditional eating habits in countries like Greece, Italy and Spain, where lifelong patterns of shared meals, fresh produce and moderate wine consumption coincide with exceptionally low rates of heart disease and many other illnesses. At its core, this eating style emphasizes:

• Plant-based abundance: Vegetables, fruits, legumes, whole grains, nuts and seeds form the bulk of every meal, supplying fiber, antioxidants and phytonutrients.
• Healthy fats: Olive oil—a hallmark of Mediterranean cuisine—replaces butter and other saturated fats, delivering monounsaturated fatty acids that support healthy cholesterol levels.
• Seafood and lean proteins: Fish and shellfish provide omega-3 fats linked to lower inflammation and reduced risk of stroke, while poultry, eggs and beans round out protein intake.
• Limited red meat and sweets: Red meat appears only occasionally, and desserts rely on fresh fruit or small amounts of honey.
• Social and lifestyle context: Meals are shared slowly, often with family or friends, reinforcing work-life balance and stress reduction—factors that bolster overall health.

The DASH Diet (Dietary Approaches to Stop Hypertension)

Originally developed to combat high blood pressure, the DASH diet has become one of the most recommended eating plans for heart health and weight loss. It emphasizes:

• Fruits, vegetables and whole grains to supply potassium, magnesium, fiber and antioxidants.
• Low-fat dairy for calcium and protein without excess saturated fat.
• Lean meats, poultry and fish in moderate portions, alongside plant proteins such as beans and nuts.
• Reduced sodium—ideally under 1,500 mg per day—using herbs, spices and citrus to flavor foods.
• Limited sweets and sugar-sweetened beverages, focusing instead on fresh fruit for dessert.

The Nordic diet

Inspired by Scandinavian countries and traditions, the Nordic diet shares the Mediterranean focus on plant foods but uses regional ingredients:

• Modest amounts of dairy and lean meats, plus free-range eggs.
• Whole grains such as rye, barley and oats, often in dense breads or porridges.
• Fatty fish like herring and salmon, rich in omega-3s.
• Root vegetables and cruciferous greens, as well as wild berries packed with antioxidants.
• Rapeseed (canola) oil in place of olive oil, offering a balanced fatty-acid profile.

The Japanese diet & Okinawa Variant

Japan’s traditional cuisine combines rice, soy and seafood into low-calorie, nutrient-dense meals. In Okinawa—known for the world’s highest proportion of centenarians—dietary patterns include:

• Hara hachi bu: The practice of eating until about 80% full helps maintain caloric balance.
• Staple carbohydrates: Rice, sweet potatoes (particularly purple yams) and other tubers.
• Plant proteins: Tofu, natto (fermented soybeans) and other soy-based foods provide complete proteins and probiotics.
• Seafood and seaweed: Fish, shellfish and sea vegetables offer iodine, omega-3s and trace minerals.
• Green tea: Rich in catechins that may support cardiovascular health and weight control.

Flexitarian and Plant-Based Diets

Flexitarianism blends the best of vegetarian and omnivorous eating—eating mostly plant foods while still allowing occasional meat or fish. Fully plant-based (vegan) diets eliminate all animal products.

Core Tenets

• Vegetables, fruits, whole grains, legumes and nuts provide the base of every meal.
• Minimal processed foods, refined sugars and unhealthy fats.
• Occasional or no meat and dairy, focusing on nutrient-dense plant proteins.

Intermittent fasting and time-restricted eating

Rather than prescribing specific foods, intermittent fasting (IF) focuses on when you eat. Popular methods include:

• 16:8 method: Fast for 16 hours and eat during an 8-hour window each day.
• 5:2 plan: Eat normally five days per week; restrict calories to about 500–600 on two nonconsecutive days.
• Alternate-day fasting: Eat normally one day, then fast or eat very little the next.

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)

The MIND diet combines elements of Mediterranean and DASH approaches with an emphasis on brain-protective foods:

• Green leafy vegetables: Spinach, kale and collards at least six times per week.
• Berries: Blueberries, strawberries or blackberries at least twice per week for flavonoids.
• Nuts, whole grains and olive oil for healthy fats and fiber.
• Fish, poultry and beans for lean protein sources.
• Minimal red meat, butter, cheese and sweets.

Common principles for a healthy diet

Although each of these eating patterns has its own regional roots and unique features, they share seven key traits:

1. Abundance of plant foods: vegetables, fruits, legumes, whole grains and nuts deliver fiber, vitamins, minerals and antioxidants.
2. Healthy fats: mainly from olive, rapeseed or other unsaturated oils, as well as omega-3–rich fish.
3. Moderate lean protein: fish, poultry, eggs or plant proteins rather than large portions of red or processed meats.
4. Minimal processed foods and added sugars: focus on whole or lightly processed ingredients.
5. Portion control and mindfulness: practices like “hara hachi bu” or time-restricted eating help regulate calorie intake.
6. Social eating and lifestyle: meals shared with loved ones, regular physical activity and stress-management routines enhance diet quality.
7. Flexibility for long-term adherence: sustainable weight loss and health benefits arise when a diet fits your culture, preferences and life circumstances.

Adopting any of these evidence-based diets can help you manage weight, lower blood pressure, reduce heart-disease risk and support longevity. Pair your chosen diet with regular exercise, adequate sleep and stress-reduction techniques for the best result this year and beyond.

If you want to talk to a doctor about your eating habits or have questions about food intake or nutrition, you can request our Get Fit program via the Ecare portal or schedule a video call in your preferred language. Our doctors are here for you!

The post The best diets in the world appeared first on Global Health.

Fruit and vegetables

When grocery shopping, Mahsa recommends always adding seasonal fruit and vegetables to your basket. This is beneficial for your health, wallet and the environment. Seasonal produce contains different nutrients, encouraging a more varied diet and thus contributing to a healthier body. “By eating with the seasons, you get a variety of vitamins and minerals, and you choose products that are less harmful to the environment” says Mahsa. She advises looking for as much variety as possible in your fruit and vegetables. Her favourite fruit is the kiwi. “It’s full of vitamin C, aids digestion and can even help you sleep better. You only need one or two kiwis a day to get your recommended daily intake of vitamin C,” she explains.

When it comes to vegetables, Mahsa clearly prefers dark green leafy vegetables such as kale and spinach. These vegetables are high in magnesium, which is beneficial for muscles and other bodily functions. She recommends eating these vegetables regularly, as they contribute significantly to overall health.

Mahsa also stresses the importance of fibre in bread, pasta and rice. “Wholegrain products, such as wholemeal bread, pasta and crackers, are much better for your health than white varieties. They are packed with fibre, which aids digestion and keeps you feeling full for longer,” she says. Other high-fibre foods, such as oatmeal, flaxseed and psyllium fibre, can also be valuable additions to your diet.

Dairy and proteins

When it comes to dairy products, Mahsa recommends choosing fermented options such as yoghurt and cottage cheese. These contain probiotics, which benefit gut flora. “Probiotics are essential for healthy digestion and a strong immune system” she says, recommending varieties without added sugars or artificial sweeteners. If you want something sweet, it is better to add a piece of fruit, such as a banana.

Protein is essential for a healthy diet, and Mahsa stresses the importance of variety. She suggests including lean meats and oily fish, such as salmon, in your diet twice a week. “Oily fish contain healthy omega-3 fatty acids that are good for your heart and brain”, she says. Legumes such as lentils and chickpeas are good sources of vegetable protein, as are seeds such as pumpkin and chia. These contain not only protein, but also healthy fats, making them an excellent addition to your diet. “It’s all about balance and variety,” she explains. This also applies to fats.

Oils and fats

Mahsa recommends choosing olive oil, as it is one of the healthiest fats for frying. ‘Extra virgin olive oil is the best quality and can be used for both cold and hot dishes,’ says Mahsa. Flaxseed oil, which is rich in healthy fats, is also a good option for drizzling over salads. When it comes to butter, she believes it is best to choose unsalted butter instead of margarine or other processed fats. “Cream butter does contain more saturated fats, but if you use it in moderation, it’s fine as part of a healthy diet. Avoid the processed varieties, which often contain additives,” she says.

Avocados and nuts are also items that Mahsa always has in her shopping basket. Avocados contain healthy fats and nutrients, and although they are high in calories, they can be part of a healthy diet as long as they are eaten in moderation. “Many people are afraid of fats, but healthy fats like those in avocados and nuts are actually good for you”, she explains.

Snacks, chips and soft drinks

When it comes to less healthy products such as crisps, biscuits and fizzy drinks, Mahsa’s advice is clear: “Try to avoid these products as much as possible. Once you get used to drinking water, tea or coffee, you won’t crave soft drinks any more. The key is to develop healthy habits. Of course, you can treat yourself to something sweet now and again, but it’s important that this doesn’t become the basis of your diet”.

For healthy snacks, Mahsa recommends fruit or unsalted nuts. Dates and dark chocolate are also fine options for a sweet snack. “You can add some peanut butter for extra flavour.”

Would you like to eat more healthily but need an extra push? Start the Get Fit programme in the Ecare portal or app today. This 4- or 8-week programme provides easy recipes and tips to help you develop healthy eating habits and get active.

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What are fermented foods?

Fermented foods are foods that have undergone a fermentation process in which microorganisms such as bacteria, yeasts and fungi convert compounds in the food into other biologically active substances through biochemical reactions. This process not only affects the taste and texture of the food, but can also have health benefits.

Properties and health benefits

There are many health benefits of fermented foods, and although some are quite complex, we try to explain a little more about what the benefits are and how they work.

Fermented foods improve the digestibility of food. It breaks down nutrients into smaller, bioactive fractions, making food more digestible and nutritious. It also increases the bioavailability of nutrients such as vitamins, minerals and sugars; by making them more bioavailable, they can be absorbed more effectively.

Fermentation produces bioactive compounds. Fermentation produces bioactive compounds such as peptides and amino acids that have health-promoting properties. It boosts the immune system as it contains live microorganisms that are beneficial to our microbiota, helping to restore the balance of bacteria in our body by modulating our immune system. It also reduces the presence of anti-nutrients.

Enzymes from certain bacteria can break down certain anti-nutrients, such as phytic acid, or even break down toxic or unwanted compounds, making them less harmful.Some studies suggest that fermentation can reduce the presence of food allergens, making it a better tolerated food for people with some food sensitivities.

On the other hand, it improves food preservation. Fermentation acts as a natural preservation method by acidifying the medium, creating unfavourable conditions for the growth of harmful bacteria. It improves the flavour and texture of food. It transforms some organoleptic characteristics, resulting in a final product with unique and pleasant flavours.

Examples of fermented foods and their benefits

We can find a wide variety of foods that use fermentation in their production process. As we have seen, they are all probiotics and including them in our daily diet is healthy for our organism. Here are a few examples:

• Yoghurt: a product made from fermented milk with lactic bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus, an excellent source of probiotics and calcium.

• Kefir: Made by fermenting milk and kefir grains. These grains contain bacteria and yeasts that live in the same ecosystem. Kefir is an excellent source of probiotics and calcium.
• Cheese: Many cheeses undergo a fermentation process in which lactic acid bacteria and enzymes break down milk components to produce different textures and flavours.

• Sourdough bread: Breads that use sourdough as a leavening agent instead of commercial yeast. This mixture is a traditional natural culture of yeast and bacteria, flour and water. The fermentation process makes the bread much more digestible and a good source of starch.
• Sauerkraut: is a fermented food consisting of finely chopped cabbage fermented in salt with 1.5-2% by weight of cabbage. It is a very typical dish in German cuisine, although it is becoming increasingly popular in other regions of Europe.

• Vinegar: Acidic liquid produced by the alcoholic and acetic fermentation of various sugar sources, such as fruits, grains or even wine, cider or beer. It can have antimicrobial properties and is used in cooking and food preservation.
• Pickles are foods that have been soaked in a liquid solution of vinegar, salt and sometimes sugar and left to stand until they develop a sour taste. This process imparts a distinctive flavour but also acts as a method of preserving food. They can be made with the familiar cucumbers, but also with: carrots, onions, cauliflower, peppers, radishes, garlic, beetroot, ginger… and even combined with selected spices and herbs according to personal preference.
• Tamari and soy sauce: These are fermented sauces made from soybeans and other grains that are very popular in Asian cuisine, especially Japanese and Chinese. Both are valued for their umami flavour, which adds a distinctive flavour to dishes.

Want to learn more about healthy eating or take on a challenge to eat healthier and move more? Check out our telemedicine services available to all our clients. You can talk to our doctors or mental coaches or start the Get Fit program at no extra cost! The mobile application is also available for download.

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Anxiety disorders are a group of mental illnesses characterised by excessive fear, anxiety and panic attacks, with a higher prevalence in women. One of the most common anxiety disorders is panic disorder, also known as agoraphobia or ‘anxiety attack’. It is defined as an episode of anxiety of abrupt onset and short duration, accompanied by a range of organic and/or psychological symptoms.

How does it manifest itself?

An anxiety attack is characterised by a sudden feeling of intense fear or discomfort that develops within minutes. This discomfort often reaches an unbearable point and sometimes the intensity of the symptoms can cause people to mistake an anxiety attack for a heart attack.

Although the duration of these episodes can vary from person to person, they generally last between 10 and 45 minutes. Anxiety attacks can occur either from a calm state or from a state of previous moderate anxiety. Once the attack has passed, the person tends to return to their previous emotional state, but this does not preclude the possibility of further attacks in the short term.

Symptoms may include:

• Palpitations, tremors, sweating, tingling.
• Feeling of suffocation, chest pain, shortness of breath, abdominal pain, nausea and vomiting.
• Dizziness, feeling of instability – presyncope, feeling of imminent death, fear, seeing oneself as a third person (depersonalisation).

In cases where the patient goes to a medical centre, and especially if it is a first episode and there has been no previous diagnosis, it should be differentiated from other diseases of organic origin that can cause similar symptoms, including:

• Cardiac diseases: angina pectoris, myocardial infarction, pulmonary thromboembolism.
• Endocrine diseases: hypoglycaemia, hyperthyroidism, hypothyroidism, etc.
• Intoxications (pharmacological, medicinal, etc.), withdrawal syndrome.
• Side effects of medicines.

What are the treatments?

Anxiety disorders are common and can cause significant dysfunction in the lives of those who suffer from them. Treatment for anxiety disorders must be specific and tailored to the individual patient. There are effective treatments for anxiety disorders that can help most people with anxiety disorders lead productive and fulfilling lives.

The most effective treatments are a combination of psychopharmaceuticals and psychotherapy. Among the medications, antidepressants are used in higher doses than needed to treat depression. Benzodiazepines, which control symptoms quickly, are also useful, although they should not be used for long periods. There are various psychotherapy techniques for anxiety disorders that aim to teach anxiety management skills.

Urgent hospital treatment is based on:

• Verbal/mechanical restraint (if at risk of self-harm)
• Medication: benzodiazepines (such as diazepam) as first choice.
• If there are no alarming symptoms, referral to a medical centre for primary care assessment / referral to a specialist if necessary.

In summary, treatment for anxiety ranges from lifestyle changes and non-pharmacological therapies to medication in severe cases, and the combination of psychotherapy and medication can be effective for many patients.

Tips on how to manage anxiety attacks

If you are having an anxiety attack, or if you suffer from it regularly, you can try the following to stop it when you feel one coming on.

Relaxation techniques: Find a quiet place and close your eyes to minimise external distractions during the anxiety episode. Avoid being around large numbers of people. Remind yourself that you can do it and that it will only last a few minutes.

Try to remember that the symptoms are not dangerous, just annoying and uncomfortable. Distract your mind with simple activities, such as counting backwards from 100 to 0. Visualise a place that gives you serenity and inner peace.

Control your breathing to avoid hyperventilation and maintain a proper balance between oxygen and carbon dioxide.

Practice progressive muscle relaxation, concentrating on relaxing each muscle group in your body. Use essential oils: inhale a few drops of essential oil on a handkerchief to calm your nervous system.

In addition to these self-management techniques, medical help should be sought if the above strategies do not produce the desired results or if the situation does not permit their use. If anxiety attacks persist after about half an hour, it is advisable to seek (emergency) medical help.

Therapy with a psychologist or mental health coach: Therapy with a psychologist can be very beneficial for those suffering from anxiety disorders or panic attacks. Over the course of sessions, individuals can learn to identify and modify the thought patterns that lead to panic situations. In many cases, therapy can lead to significant improvements in the quality of life of those who receive it.

If you would like to talk to a mental health coach about your mental health, you can access up to three free sessions through the Ecare portal. Ecare coaches cannot help you with an acute anxiety attack, in which case you should seek urgent face-to-face support.

This service is free of charge for all Global Health clients.

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The term misophonia is relatively new and was coined in 2000 by American scientists Pawel and Margaret Jastreboff. It is therefore a condition for which there are few studies and no standardised treatment.

What causes it?

The cause of this problem is not clear and there are hypotheses that it is a neurological condition in which the activation of neurons associated with an auditory stimulus is associated with both an annoying or stressful experience and negative emotions, with the physiological response to these sounds being immediate. There are also hypotheses that link this problem to obsessive-compulsive disorder or the possible influence of early experiences. However, it is not currently included in the Diagnostic and Statistical Manual of Mental Disorders.

Misophonia occurs when sounds that most people are accustomed to and do not pay much attention to because they are not significant trigger an intense reaction in the person with misophonia, as if they were really threatening or dangerous.

This problem usually begins in late childhood or early adolescence and tends to get worse over the years.

How does it manifest itself?

There is a wide range of sounds that are likely to be extremely uncomfortable for misophones. In the majority of cases, these people experience discomfort in response to sounds made by others, such as chewing, slurping, clearing the throat, kissing, whistling or yawning.

On other occasions, it happens in response to repetitive stimuli and to environmental sounds such as clocks, alarms, air conditioning or, for example, the sound produced when turning the pages of a newspaper or pressing the keys on a computer. Other circumstances in which the misophone may feel irritated are the sounds produced by household appliances such as ovens, refrigerators, televisions, radios, washing machines or fans.

These stimuli produce a state of irritability and excitement in misophones, often triggering reactions of anger or moodiness. They can significantly alter people’s well-being and quality of life, often leading them to avoid certain situations and develop problems in social relationships. The high level of discomfort experienced by the person with the condition can lead to arguments and aggression towards others and, in extreme cases, social isolation.

Other common responses include using earplugs, earphones or headphones, and changing daily schedules and habits to avoid being exposed to these annoying trigger sounds. In any case, it is important to remember that all the above solutions are aimed at eliminating the sounds that cause discomfort, but not at solving the problem.

What can be done?

There is currently no treatment that can cure misophonia. However, psychological treatments can help to manage the problem and improve the situation. Some goals that can be addressed through psychotherapy are:

• Talking about the problem, accepting it and learning to live with it.
• Managing the anxiety associated with the condition, working on the worries and obsessions that are usually triggered by the annoying sounds.
• To make the interpretation of certain situations more flexible, to try to stop it being perceived as something so unbearable or threatening.
• An important aspect to take into account will be to try to preserve family and personal relationships, which in many cases are seriously damaged, and in which the misophone may also feel misunderstood and unfairly treated because of his or her exaggerated reactions.

The aim should be to manage the situations in which this type of sound occurs and to ensure that the daily dynamics of the misophone are as satisfactory as possible.

If you would like to speak to a mental health coach about this or any other concerns you may have, please do not hesitate to contact Teladoc Health’s mental health coaches. Make an appointment through the Ecare portal and speak to a coach. The service is available for all our clients for free.

The post Misophonia, or when you cannot stand certain sounds appeared first on Global Health.

Understanding the root causes of jet lag and implementing strategies to minimize its effects can significantly enhance your travel experience. In this guide, we’ll explore practical tips, expert insights, and scientific explanations to help you conquer jet lag on your next trip.

What is jet lag and why does it happen?

The science behind jet lag

Your circadian rhythm, a roughly 24-hour cycle regulated by your body clock, determines when you feel awake, alert, or sleepy. This rhythm is influenced by light exposure, which helps your body understand whether it’s day or night.

When you travel across time zones, especially on long-haul flights, your body’s natural rhythms become misaligned with the local time at your destination. This misalignment leads to symptoms such as:

• Difficulty falling or staying asleep
• Daytime fatigue
• Poor concentration and memory
• Gastrointestinal discomfort
• Mood changes, including irritability or mild depression

The farther you travel, the more pronounced these symptoms may become, especially if you cross several time zones in one flight.

Factors that influence jet lag

Strategies to reduce jet lag

1. Prepare before your trip

One of the best ways to minimize jet lag is to start adjusting your sleep schedule several days before your departure. Gradually shift your bedtime and wake time to align more closely with your destination’s time zone.

Tips for preparation:

• For eastward travel, go to bed earlier and wake up earlier each day.
• For westward travel, stay up later and wake up later.
• Eat meals at times that match your destination’s schedule.

Adjusting gradually can help your body clock align more smoothly with the new time zone, reducing the severity of symptoms upon arrival.

2. Optimize light exposure

Light exposure plays a crucial role in resetting your circadian rhythms. During the day, exposure to natural light signals your body that it’s time to be awake. At night, reducing exposure to bright light, especially from screens, can help you wind down and prepare for sleep.

Light exposure tips:

• Spend time outdoors in natural daylight as soon as possible after landing.
• For eastward travel, expose yourself to morning light to advance your internal clock.
• For westward travel, seek evening light to delay your body clock.
• Use an eye mask or blackout curtains at night to block out unnecessary light.

3. Manage sleep on the plane

How you manage sleep during your flight can significantly impact your jet lag. On long-haul flights, it’s important to balance rest with staying awake at strategic times.

In-flight sleep tips:

• Sleep only if it aligns with the night hours of your destination.
• Use a neck pillow, eye mask, and noise-canceling headphones for better in-flight rest.
• Stay hydrated, as dehydration can make it harder to fall and stay asleep.
• Avoid sleeping excessively on the plane if it will interfere with your ability to adjust to the local time zone upon arrival.

4. Stay active

Physical activity can help combat the lethargy associated with jet lag. Moderate exercise stimulates blood flow, improves mood, and encourages better sleep.

Tips for staying active:

• Stretch and walk around during your flight to avoid stiffness and improve circulation.
• Upon arrival, take a short walk or do light stretching to re-energize.
• Avoid intense workouts close to bedtime, as they can disrupt your ability to fall asleep.

5. Use melatonin wisely

Melatonin, a hormone naturally produced by the body, helps regulate your sleep-wake cycle. For many travelers, taking a melatonin supplement can assist in resetting their circadian rhythms.

Melatonin tips:

• Take melatonin 1–2 hours before your desired bedtime in the new time zone.
• Use it only for a few days to avoid becoming dependent on supplements.
• Always consult with a healthcare professional before use, especially if you have underlying health conditions.

Common myths about jet lag

Expert insights on jet lag

The National Center for Biotechnology Information (NCBI) and NLM NIH highlight the importance of gradual adjustments to your circadian rhythms. Studies show that proper light exposure, hydration, and melatonin supplementation are some of the most effective strategies for overcoming jet lag.

Travelers who adopt these evidence-based techniques often report shorter recovery times and fewer symptoms. If you’re planning frequent international travel, it’s worth consulting experts in sleep medicine to develop a personalized plan.

When to seek professional help:
While jet lag is temporary for most people, frequent travelers or those with underlying health conditions may need extra support. If symptoms persist for more than a week or significantly affect your quality of life, consider consulting a healthcare provider.

Warning signs:

• Persistent insomnia
• Extreme fatigue affecting daily activities
• Symptoms worsening with each trip

Conclusion: Mastering the art of overcoming jet lag

Jet lag doesn’t have to derail your travel plans. By preparing ahead of time, managing light exposure, and prioritizing your health, you can significantly reduce the impact of jet lag and enjoy your journey to the fullest.

Whether you’re embarking on a long-haul adventure or a shorter cross-continental trip, these strategies will help you stay energized, focused, and ready to explore. Remember, the key to overcoming jet lag lies in understanding your body clock and taking proactive steps to align it with your destination’s time zone.

Safe travels, and may your journeys be free of jet lag!

The post How to get over jet lag: tips for expats and travelers appeared first on Global Health.

Is it necessary to take supplements in winter?

The need for supplements in winter depends on a number of individual factors such as diet, lifestyle, age, health and exposure to sunlight. In general, the ideal is to get the maximum amount of nutrients from a balanced diet rich in fresh, varied and seasonal foods. However, in some cases, supplements can be a useful option to make up for possible nutrient deficiencies, especially when diet and lifestyle are not sufficiently balanced.

It is important to note that despite the benefits supplements can offer, they should not replace a healthy diet. They should be used in a complementary manner and always under the supervision of a health professional.

Interesting winter supplements

Here are some of the most important supplements for this season:

Vitamin D

Vitamin D is undoubtedly one of the most important supplements in winter due to reduced sun exposure. Vitamin D plays a key role in bone health, the immune system, muscle function and mental health. During the cold months, the lack of sunlight limits the production of vitamin D in the skin, which can lead to deficiency. This increases the risk of bone diseases such as osteoporosis, muscle weakness and mood disorders such as seasonal affective disorder.

Vitamin C

Vitamin C is essential for boosting the immune system, especially in winter when respiratory infections such as colds and flu are more common. It also helps in the production of collagen, which promotes healthy skin, blood vessels, ligaments and bones.

Probiotics

Probiotics are live microorganisms that promote gut health and support the immune system. Probiotics can help restore the balance of bacteria in the gut, which in turn strengthens the body’s defences.

Magnesium

Magnesium is a mineral involved in over 300 biochemical reactions in the body, including sleep regulation, muscle function and bone health. In winter, seasonal stress, cold and less sunlight can affect magnesium levels, leading to fatigue, insomnia, muscle cramps or joint pain. Magnesium also has a relaxing effect on the nervous system, helping to reduce stress and improve sleep quality.

Zinc

Zinc is a mineral that plays a vital role in the functioning of the immune system. This mineral supports the production of immune cells and helps to reduce the duration of colds and other respiratory infections. During winter, the body may need a greater supply of zinc due to increased exposure to pathogens and increased inflammation. Zinc also has antioxidant properties that help protect cells from damage.

Having shared this information with you, we would like to remind you that although dietary supplements can offer benefits, their use should always complement a balanced diet and should always be taken under the advice of a health professional. If you have any questions about a healthy diet or supplements, please make an appointment with one of our doctors through the ecare portal. They are available 24/7, 365 days a year at no extra cost, for all our Global Health clients.

The post The food supplements to boost your body and mind in winter appeared first on Global Health.

Here are some practical tips and recommendations on how to dress the little ones. Often, fear of exposing them to the cold and making them sick means that we take many protective measures that are not appropriate. We need to protect ourselves from the cold, yes, but with common sense. Here are some common mistakes we make:

Sudden temperature changes

It is almost impossible to avoid sudden temperature changes from hot to cold and vice versa. The excellent heating in shops, restaurants and other establishments, as well as in our homes, means that we are out and about in extreme environments. It is important to keep children dressed in layers so that it is easy to adapt to the different environments without getting too warm and sweating excessively. This is not uncommon, especially in young children who cannot express their discomfort clearly. This is one of the reasons why in the parents in Nordic countries sometimes leave the stroller or pram outside when popping in a shop or even eating out in a restaurant when the baby is napping.

Not ventilating your home or car

Lack of ventilation due to fear of the cold coming in from outside is more harmful than low temperatures. Lack of ventilation encourages the spread of viruses that cause respiratory infections. Places where many children congregate, such as schools, school transport or homes, should be ventilated daily to freshen the air and cool the rooms. A ventilated environment reduces the likelihood of infection.

Ice cold or very hot drinks

In winter, it is best to drink warm or hot drinks, but do not overdo it. Very cold or excessively hot drinks irritate the mucous membranes in the throat and children are more likely to get pharyngitis or sore throats. Ice cold drinks do not cause illness and drinking very hot drinks, although they may be comforting and pleasant in winter, will not protect us.

Overdressing

The joke goes: A jacket is an article of clothing that parents put on their children when they themselves are cold. Children are very active and never seem to get cold. Although we cannot compare the feeling of cold between an old man and a five-year-old child, we must remember that both need a coat that is appropriate to their thermal sensation and the outside temperature. Overdressing is not good because it makes the child sweat and can be counterproductive if it is very cold.

This can happen when a child is playing outside and is constantly on the move. In these circumstances, they do not need to overdress as their body temperature will rise naturally. Once the activity is over, it is advisable to get them dressed and make sure they rest, preferably in a closed area where the temperature is not so low.

Self-medication to treat or prevent infections

A basic premise in our children’s health is that if we are worried about their health, we must go to the paediatrician. In winter, not everything is a cold and not everything can be cured with antibiotics. Most infections are viral and antibiotics are only prescribed if the paediatrician suspects a bacterial infection. As for dietary supplements to prevent colds or boost your child’s immune system, always consult your paediatrician. Misleading advertising often leads us to offer preventive treatments that are ineffective and may have adverse effects.

Bathing with very hot water

If the temperature at home is correct, bathing should be done as usual, with lukewarm water to avoid burning the skin of young children, especially babies. In addition, in winter the skin dries out more, so it is beneficial to bathe the child with a soap without detergents and to moisturise the skin after the bath with a vegetable oil (almond) or a moisturising cream specially designed for babies. Moisturising is important because wind and cold damage the lipid barrier of the skin and lips.

Forgetting to use sunscreen

Even though in winter the sun is not so strong and does not harm us, we should not forget that when doing outdoor or mountain activities, such as trekking or skiing, it is highly advisable to apply sunscreen. This is because at high altitudes the radiation is strong and when there is snow it acts as a mirror for the sun’s rays. In this way we can avoid sunburn and prevent melanoma or skin cancer in childhood.

Not going outside

We cannot keep our children in a bubble all winter, so it is important to take all the necessary measures to get out as much as possible, to go for a walk, to go to the park or at the weekend to a natural environment to walk, get some sun and breathe clean air…

Are you and your family ready for winter? We hope so. If you have any doubts, have caught the flu or have any other questions? Please know that Global Health offers you 24/7/365 access to a doctor through the ecare portal. You can ask the doctor any non-emergency questions. Note that you can add your children as a dependent member of your policy, and therefore benefit from the online consultation as well.

Want to know more about the service? Please visit the ecare platform,register and request your appointment now:

The post The most common mistakes we make in winter with children appeared first on Global Health.