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Holiday gatherings can lead to stress eating: Try these 5 tips to control it

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Holiday gatherings can lead to stress eating: Try these 5 tips to control it

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Spending the holidays around family and friends can stir up a lot of emotions.

And when festivities also incorporate lots of indulgent foods, it can be challenging to control emotional eating.

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While the holidays are portrayed as a joyous season, it may not be the case for some, noted Dr. Brian Licuanan, a board-certified clinical psychologist in California.

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“For a lot of people out there, this … part of the year is very emotionally distressing,,” he said in an interview with Fox News Digital.

“They could have had a past loss, or maybe they had a fallout in a marriage … maybe they’re navigating a medical condition.”

People tend to cope with stress through “comfort eating,” a psychologist said. (iStock)

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Holidays can be a time of loneliness for those without family, Licuanan noted, as well as a “tumultuous” period for people who struggle with substance abuse.

“Comfort eating” is one way that people tend to cope with stress, he said.

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“When stress levels increase, we [look] to soothe that,” he said.

“During the holiday season, when food is in abundance, it makes it a little bit more difficult.”

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woman thinking alone on Christmas at dining table

The holidays can heighten stress levels, isolation and depression for some, an expert cautioned. (iStock)

5 ways to curb emotional eating

Serena Poon, a certified celebrity nutritionist and longevity wellness expert in California, offered the following ways to rein in emotional eating during the holidays.

1. Acknowledge emotions and practice mindfulness

Recognizing the root causes of emotional cravings and practicing mindful habits can help with temptations, according to Poon.

“Suppressing emotions can lead to physical manifestations, as emotions are how our body communicates with us,” she told Fox News Digital during an interview.

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“Studies have shown that chronic stress can increase levels of cortisol, which not only amplifies cravings for sugary or comfort foods, but also impacts hormonal balance, gut health and even immunity,” Poon added.

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The expert suggested trying a grounding exercise, like yoga or breath work, during times of stress.

Sad girl sits at table with box of chocolates

Staying “emotionally resilient” can help support mental and physical health longevity, according to a wellness expert. (iStock)

Overindulging now and then doesn’t equate to failure, according to Poon.

“Practice self-compassion and focus on resetting at your next meal,” she advised.

“After a large holiday dinner, drink water, take a walk and plan a balanced breakfast with protein and fiber to reset your body and mindset.”

2. Set clear intentions

Being decisive about how to act at a gathering, whether socializing or eating, can help curb emotional impulses.

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“For example, focus on having meaningful conversations or savoring one favorite dessert rather than sampling everything,” Poon suggested. “Setting intentions creates mindfulness and empowers decision-making.”

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For example, “If mashed potatoes are your weakness, decide beforehand that you’ll enjoy one serving guilt-free while prioritizing vegetables and protein on your plate,” she went on. 

“This approach encourages mindful indulgence and reduces guilt.”

Elegant dining table with lit candles, roast turkey, potatoes, vegetables, and smiling family members.

Experts encourage people to reach first for high-protein and high-fiber options at the dinner table. (iStock)

3. Stay hydrated and slow down

Dehydration can often be mistaken for hunger, according to Poon, who recommends drinking water throughout the day to help curb “unnecessary cravings.”

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“Begin your holiday dinner with a salad or vegetable soup before indulging in heavier dishes,” she suggested. “Pair it with a glass of water or herbal tea.”

Pouring water at party

As dehydration can often be mistaken for hunger, experts recommend drinking water throughout the day to help curb cravings. (iStock)

Poon also suggested pausing and taking three slow, deep breaths when cravings strike.

“If you feel drawn to the dessert table out of habit, pause and breathe deeply for a moment to assess whether it’s hunger or stress that’s motivating you,” she advised.

“Put your fork down between bites, chew thoroughly, and focus on the flavors and textures of your food.”

“This simple act activates the parasympathetic nervous system, calming stress and allowing for more intentional food choices.”

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Getting into the habit of eating slowly and mindfully allows the body to register fullness as you enjoy your food, Poon added.

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“Put your fork down between bites, chew thoroughly, and focus on the flavors and textures of your food,” she advised.

“This not only enhances your experience, but also helps to regulate appetite.”

4. Introduce non-food celebrations or healthy alternatives

The holidays don’t have to revolve around just food, Poon noted.

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Instead, she encouraged exploring non-food rewards and activities like decorating, playing games, volunteering or spending quality time with loved ones.

family member serving Thanksgiving pie to her family at dining table.

Creating lower-calorie dishes for the holidays will lead to less guilt, experts suggest. (iStock)

Poon also suggested bringing healthier versions of traditional holiday dishes, like mashed cauliflower instead of potatoes or low-sugar sweets.

“Swapping traditional recipes for healthier options can help balance indulgence with nutrition,” she said. 

5. Prioritize sleep and self-care

Sleep deprivation can increase the hunger hormone (ghrelin) and decrease leptin, the satiety hormone, which can make cravings harder to resist, Poon mentioned.

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“Aim for quality, restorative sleep,” she suggested. “Poor sleep has been linked to increased caloric intake and cravings for high-fat, high-sugar foods.”

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“By cultivating a mindful approach to eating, integrating gratitude and self-care, and addressing the root causes of emotional cravings, you can enjoy the holiday season with balance and joy.”

Emotional eating is not about perfection, the expert said, but about “creating a sustainable, compassionate relationship with your body and emotions.”

Popcorn in bed

Licuanan encouraged Americans to take this time to “reconnect with people.”

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“Get back to those relationships and connections that you really value,” he said.

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WeightWatchers Update Lets You Eat Unlimited Potatoes & Still Lose Weight

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WeightWatchers Update Lets You Eat Unlimited Potatoes & Still Lose Weight


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Brain bleed sent Jamie Foxx into a stroke — what to know about the dangerous condition

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Brain bleed sent Jamie Foxx into a stroke — what to know about the dangerous condition

Actor and Grammy winner Jamie Foxx opened up about a medical emergency that was nearly fatal.

In his Netflix comedy special, “Jamie Foxx: What Had Happened Was,” Foxx revealed that he suffered a brain bleed in April 2023 that put him into a coma for several weeks.

“I was fighting for my life,” Foxx said. “April 11, I was having a bad headache, and I asked my boy for an aspirin … before I could get the aspirin … I went out. I don’t remember 20 days.”

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Foxx received surgery to respond to the brain bleed that led to a stroke. 

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Foxx’s doctor at Piedmont Hospital reportedly declared, “If I don’t go in his head right now, we’re going to lose him.”

“I was fighting for my life,” Foxx said in his Netflix special as he recalled suffering from a brain bleed. (Karwai Tang)

“On May 4, I woke up. When I woke up, I found myself in a wheelchair. I couldn’t walk,” Foxx went on.

In time, and with the help of his family and faith, Foxx slowly recovered in what he considered to be a “miracle.”

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Three months after he privately battled his “medical complication,” the actor spoke out about the matter in a video he posted to Instagram, in which he admitted he went to “hell and back.”

What is a brain bleed?

Foxx’s experience was no joke, according to Dr. Paul Saphier, M.D., a neurosurgeon and founder of Coaxial Neurosurgical Specialists in New Jersey.

In a conversation with Fox News Digital, Saphier shared the dangers of brain bleeds, or hemorrhagic stroke, which account for 10% to 15% of all strokes.

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The condition affects approximately 70,000 to 80,000 U.S. patients per year.

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A brain bleed causes blood to pool between the brain and skull, which prevents oxygen from reaching the brain, according to Cleveland Clinic.

hemorrhagic stroke illustration

A brain bleed, or hemorrhagic stroke, can occur for a variety of reasons and can be deadly.  (iStock)

The first symptom of a brain bleed is a sudden, severe headache, but can also include nausea and vomiting, confusion, dizziness, slurred speech, sleepiness and lack of energy.

Some potential causes of a brain bleed include head trauma, blood clots, a weak spot in a blood vessel, a brain tumor and other abnormal occurrences, per Cleveland Clinic.

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They can also occur due to issues related to high blood pressure, high cholesterol, diabetes, smoking, alcohol abuse and age, Saphier stated.

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“These bleeds can also be related to blood vessel issues, such as brain aneurysms and vascular malformations,” he added.

Man with hangover

The first symptom of a brain bleed is typically a sudden, severe headache, experts say. (iStock)

As brain bleeds and heart health go hand in hand, Saphier promotes heart-healthy living as a way to decrease risk.

“For patients with a strong family history of intracranial hemorrhages, the American Heart [Association] and American Stroke Association recommend screening for brain aneurysms and vascular malformations for early detection and prevention,” the doctor noted.

Quick treatment is essential

Nearly 45% of patients with a “spontaneous intracerebral hemorrhage,” or brain bleeding, do not survive, according to Saphier.

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About two-thirds of these survivors reportedly do not return to their “pre-hemorrhagic stroke baseline.”

If a brain bleed is not treated quickly, it can lead to permanent damage, including memory loss, difficulty swallowing and speaking, coordination challenges, numbness or weakness in body parts, vision loss, and emotional changes, Cleveland Clinic states.

Doctor Pointing At Desktop Computer Monitor With CT Scan Of Patient's brain

“Any type of lifestyle activities that are considered heart-healthy are also healthy for the brain and its blood vessels,” a doctor noted. (iStock)

To reduce the risk of brain bleeding, Cleveland Clinic recommends managing blood pressure, lowering cholesterol levels, maintaining a healthy weight, limiting alcohol consumption, stopping smoking, eating a balanced diet and exercising regularly.

“A general principle that I tell my patients is that any type of lifestyle activities that are considered heart-healthy are also healthy for the brain and its blood vessels,” Saphier advised. 

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“If someone does have a strong family history of brain aneurysms, or [intracranial] hemorrhages, they should discuss [it] with a primary care doctor, as they may be a candidate for brain aneurysm screening and prevention,” he added.

Fox News Digital’s Stephanie Giang-Paunon contributed to this report.

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Deadly virus samples went missing from lab in ‘major biosecurity breach,’ say authorities

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Deadly virus samples went missing from lab in ‘major biosecurity breach,’ say authorities

Hundreds of deadly virus samples are missing from a laboratory in Australia, the Queensland government announced on Monday.

The government has instructed Queensland Health — Australia’s public health department — to launch an investigation into what’s being described as a “major historical breach of biosecurity protocols,” according to the online media statement.

It was reported that 323 vials of multiple infectious viruses — including Hendra virus, Lyssavirus and Hantavirus — went missing from Queensland’s Public Health Virology Laboratory in August 2023.

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Hantavirus is a family of viruses that can lead to serious illness and death, according to the Centers for Disease Control and Prevention, while Lyssavirus is a group of viruses that can cause rabies.

Hundreds of deadly virus samples are missing from a laboratory in Australia, the Queensland government announced. (iStock)

The lab where the samples went missing provides “diagnostic services, surveillance and research for viruses and mosquito and tick-borne pathogens of medical importance,” the release stated.  

It is not known whether the infectious samples were stolen or destroyed, the statement said, and there is “no evidence of risk to the community.”

The government has launched a “Part 9 investigation.”

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“With such a serious breach of biosecurity protocols and infectious virus samples potentially missing, Queensland Health must investigate what occurred and how to prevent it from happening again,” Minister Timothy Nicholls said in the release.

“The Part 9 investigation will ensure nothing has been overlooked in responding to this incident and examine the current policies and procedures in operation today at the laboratory.”

“This investigation will also consider regulatory compliance and staff conduct.”

Rabies virus

The Lyssavirus family contains the rabies virus, which is almost universally fatal in humans if they do not receive treatment in time. (iStock)

Nicholls added that Queensland Health has taken “proactive measures,” including retraining staff on required regulations and conducting audits to ensure correct storage of materials.

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Sam Scarpino, PhD, director of AI and life sciences at Northeastern University in Boston, confirmed that the situation in Australia amounts to a “critical biosecurity lapse.” 

“Given the limited ability for any of these pathogens to transmit from person to person, the risk of an epidemic is very low.”

“The pathogens reported missing are all high-consequence and could pose a threat to the public,” he told Fox News Digital. 

The three pathogens can have very high fatality rates in humans, Scarpino said, but they do not transmit readily from person to person. 

Hendra virus

Hendra is a zoonotic (animal-to-human) virus that has only been found in Australia.  (iStock)

“Some hantaviruses have case fatality rates of up to 15%, or over 100 times more lethal than COVID-19, while others are more similar to COVID-19 in terms of severity,” he said. 

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There is also a high risk to animals and livestock from all three pathogens, he added. 

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The Lyssavirus family contains the rabies virus, which is almost universally fatal in humans if they do not receive treatment in time, the expert noted. 

“Given the limited ability for any of these pathogens to transmit from person to person, the risk of an epidemic is very low,” Scarpino said. 

Lab testing

“It’s clear that we need quite a bit more investment and transparency related to pathogen biosecurity,” one expert said. (iStock)

“However, Hendra virus — along with certain members of the Hantavirus and Lyssavirus family — can be very severe in humans and animals.”

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Chief Health Officer Dr. John Gerrard reiterated in the media statement that there is no evidence of public risk.

“It’s important to note that virus samples would degrade very rapidly outside a low temperature freezer and become non-infectious,” he said.

“It’s very unlikely that samples were discarded in general waste, as this would be completely outside routine laboratory practice.”

Hantavirus

Hantavirus is a family of viruses that can lead to serious illness and death, according to the Centers for Disease Control and Prevention. (iStock)

There have been no human cases of Hendra or Lyssavirus in Queensland over the past five years, Gerrard noted, and no confirmed Hantavirus infections “ever in Australia.” 

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Despite the low risk, Scarpino said, “It’s important to understand where these samples ended up, to confirm that there is no longer a risk of exposure.”

“While I applaud the Australian government for taking this seriously, it’s unacceptable that it took over a year for news of the breach to be made public.”

“The pathogens reported missing are all high-consequence.”

There have been similarly high-profile biosecurity lapses in the U.S., Scarpino noted.

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“It’s clear that we need quite a bit more investment and transparency related to pathogen biosecurity,” he added.

For more Health articles, visit www.foxnews.com/health

Fox News Digital reached out to the Queensland government requesting further comment.

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