Tips for Navigating Job Offers After Graduating Residency
Navigating job offers after graduating from residency can feel super overwhelming. Let's talk about how we can approach it like a pro.
First, list your priorities. What is most important to you: salary, schedule, location, or growth opportunities?
Next, don't be afraid to negotiate, whether that's salary, benefits, or protected time for things like research or wellness.
Ask them about the team and the environment. Do you feel like you connect with the people you'll be working with?
Most important, make sure you get everything in writing and review the contract closely, ideally with someone experienced.
Remember, this is more than just a paycheck. It's about setting yourself up for a career that you enjoy and that you can sustain.
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CNN
6 hours ago
- CNN
Fast walking is a key to longevity, research shows
Wellness Heart diseaseFacebookTweetLink Follow Too busy to go to the gym? Don't worry — you can stay healthy by incorporating at least 15 minutes of fast walking into your everyday routine, new research suggests. In general, it's recommended that people commit to 150 minutes of moderate activity per week to see sufficient health benefits, said Dr. Wei Zheng, the study's corresponding author. But if 150 minutes is too difficult to manage, fast walking a minimum of 15 minutes every day can have the same health benefits. Zheng and a team of researchers recruited mostly low-income and Black study participants from 2002 to 2009, according to the study published in the American Journal of Preventative Medicine. The nearly 85,000 participants were given a comprehensive questionnaire about their exercise habits, average time spent working out, walking speed and health. Then the participants complete a questionnaire about 16 years later, and the analysis began in 2023. We know 'fast walking is good compared to slow walking,' but there isn't much research on how many minutes you should spend fast walking on average, said Zheng, director of the Vanderbilt Epidemiology Center and the Anne Potter Wilson Professor in Medicine at Vanderbilt University Medical Center in Nashville, Tennessee. On average, study participants who fast walked for at least 15 minutes every day saw a nearly 20% reduction in premature death compared with a 4% reduction among participants who walked slowly for a total of more than three hours a day. 'We've actually known for quite a long time that walking speed correlates with outcomes, meaning the faster you walk, the better you do. And it certainly makes sense, because you can imagine, somebody who's in really bad shape is probably not going to be able to walk very quickly,' said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. He was not involved in the study. Walking has health benefits, such as managing weight and sugar intake, reducing risk of cancer, easing joint pain, and boosting immune function. Health experts 'know that when people are exercising regularly, blood vessels can relax and dilate a bit better. And then we also know that exercise is quite good for cholesterol, so it seems to lower cholesterol, and then overall, it reduces the risk of cancer and things that would otherwise hurt people,' Freeman said. Walking daily can also lower risk of dementia or cognitive decline in people predisposed to developing Alzheimer's, according to recent research. Engaging in daily physical activity, such as walking, promotes better sleep and reduces inflammation, which improves brain structure, according to the Piedmont Medical Center in South Carolina. 'I want to emphasize that these exercises, no matter slow or fast, all confirm some benefit,' Zheng said. 'But what we find is that fast walking as little as 15 minutes a day confirms substantiated benefits.' Fast walking has been found to have specific benefits, such as decreasing risk of heart failure, arrythmias and type 2 diabetes. '(T)he thought is that exercise has a very big effect on blood pressure, as you may know, and blood pressure, it is one of the more exponential risk factors that we have, for roughly every 20 points blood pressure goes above 120 (what is considered normal or healthy), the risk of a cardiac event roughly doubles,' Freeman said. 'So, it's a super potent and exponential risk factor, and we know that regular exercise lowers that.' In general, you can tell you're fast walking when you're able to talk but not sing, according to the United Kingdom's National Health Service. Alternatively, you can increase your walking pace by a couple of steps and track it with a metronome, according to a July study. 'I usually recommend that they get up before work, and they go for a brisk walk or a bike or a swim, or they do some high-intensity interval training, whatever it is that they're into,' Freeman said. People can go to 'a rec center, or they walk outside, if it is safe, or whatever it may be, and just weave it into their day.' Following good walking form, such as standing tall with your shoulders back and swinging your arms, can help prevent backaches, make it easy to breath and keep you balanced. 'Walking is a full body movement. It is not just about your lower body. It's not just one step in front of the one foot in front of the other,' said Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports, in a previous article. 'Your arm swing is a huge part involved in the mechanics of walking. So, you want to have an arm swing that's coordinated with your foot movement, so it's opposing,' she added. Want to take it up a notch? When doing any form of exercise, try to practice conscious or nasal breathing, which is when you inhale through your nose and exhale through your mouth. This helps regulate blood pressure and can prevent hypertension, according to Santas. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
Fox News
10 hours ago
- Fox News
Health coach offers tips on increasing fiber in your diet to fight disease
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Washington Post
18 hours ago
- Washington Post
Why does travel make me constipated? A gastroenterologist explains.
Adapted from an online discussion. I have to travel for work sometimes and may be gone a week or more. I end up not having a bowel movement the entire time I'm gone. By the end, I'm bloated and miserable. Any suggestions? Here's a fact: We all poop weirdly on vacation. That goes for any kind of travel, whether for work or pleasure. Our bowel movements love a routine. We're wired to optimally poop at certain times: within the first one or two hours upon waking, soon after eating meals, after a cup of coffee and after exercise. These classic triggers tell our colon to start contracting — propelling our poop forward and helping us feel the 'urgency' to go. When we travel, everything about our routine goes awry. We're running around and become easily stressed, which greatly alters our poop patterns, and we're often left with no choice but a public bathroom when we feel the call. That alone creates so much poop anxiety that people are just unable to go. Furthermore, when we travel, we tend to drink less water, eat more processed, carb-rich foods either on the go or indulging at restaurants, and we rarely get to drink coffee and exercise the same ways we do in the comfort of our home routines (sitting for hours on a plane isn't helping your bowels one bit). Because of all this, traveler's constipation is quite common. I strongly recommend you start taking something that will help at the start of the trip — even a day or two before leaving. It's always easier to get ahead of a problem than to chase after it when it becomes a crisis. Start with something easy like an extra fiber supplement or MiraLax, which is a mild laxative that pulls water into your intestine. If that doesn't do the trick and you find you're seriously backed up, go for a stimulant laxative like senna, which you can pick up over the counter. My brother has watery, loose stools, four or more times a day. He does admit that it would be nice not to go so often, so what OTC remedy could he try? You don't need to poop once a day to be healthy. The number of times we poop depends on a multitude of individual factors — our diets, our exercise patterns, how stressed we are and our circadian rhythm to name a few (did you know that, unlike many other organs, your colon rises and shines just like you do — it's why having a bowel movement in the first hours after waking is easier than later in the day!) So I tell my patients that 'normal' is what's comfortable for you. In general, Americans think that anywhere from three bowel movements per week to three bowel movements per day is 'normal.' It sounds like, for the most part, your brother is pleased with his habits. Four stools a day is on the higher end of typical, and I can't comment specifically on his situation without knowing his whole history. But assuming all else is stable, and he's perfectly content, I might let someone like this be. If he finds that the frequent call of nature is interfering with his ability to socialize, or leading to discomfort, he should absolutely talk to his physician. 'Change' is definitely possible ('improvement,' however, depends on your perspective here). Perhaps the thing I love most about your asking this is that you and your brother seem to have a healthy open dialogue about poop! In so many families, this is not the case. In my own poop-friendly family, my father is also a gastroenterologist, so you can imagine what a delight the pair of us are at dinner parties. After being as regular and predictable as Old Faithful until the age of roughly 48 (I'm a 51 year-old male), I find that I rarely have the sort of satisfying, bowel-emptying events that typified my 30s and 40s. Is this normal for a man of my age? Dear Poopless, Lord Tennyson once wrote: ''Tis better to have loved and lost than never to have loved at all.' The same could be said of a great poop. Much like love, those who have known a life of effortless bowel movements suffer dearly when it's lost, but I'm happy to hear that you were able to experience that sheer joy for so many years. And I'm optimistic we can get you back on track! Our bodies are constantly changing. Sure, some of it is age — constipation, after all, comes for us all and is more common among older Americans. But it's often other factors for which we may not be connecting the dots: Has your exercise routine shifted? Did you start any new medications or supplements? Has stress from your job, relationships or family shifted? For women, are you entering menopause? I love starting with old-fashioned psyllium husk when things first begin slowing down. Fiber is a powerful, shape-shifting ally — it can bulk up loose stool and also soften hard stools. Here's a pro tip: Try taking two kiwis a day — a 2021 study found that consuming two kiwis per day was just as effective in increasing stool frequency and reducing straining as prunes. But unlike prunes, eating kiwis helped with bloating too. Since being on Ozempic, I'm always constipated. Without laxatives, I get severely impacted. Softeners and fiber were not effective. Any suggestions? GLP-1 agonists, like semaglutide (brand name Ozempic), slow down our gastrointestinal motility, or in other words, how quickly our guts can propel contents forward. I know this comes as no surprise to anyone on these medications: the GI side effects are a huge reason many people can't stick with them in the long-term. This delay can affect our GI tracts from our stomachs all the way down to our colons. In a much-discussed randomized-controlled trial of semaglutide for weight loss published in 2021, about 23 percent of people on semaglutide experienced constipation and 44 percent experienced nausea. So what you're experiencing is common — and as more people get access to GLP-1 agonists, we're going to have to start being more preemptive in addressing these concerns. Everyone's bodies and lifestyle is different — for some, increasing fiber or using the occasional over-the-counter laxative may be sufficient to keep things moving smoothly. But I'd explore options with your physician about what else you can try if you feel you've exhausted your options. We have many ways we can treat constipation, including safe but strong prescription medications at our disposal. It could also be that you warrant other tests to see whether there may be any other issues contributing to your symptoms. For me, the main thing is not to suffer silently. If you let your doctor know how bad things are, we can work together on possible solutions.
