For those who are feeling “stuck” or overwhelmed while striving for work-life balance, some experts recommend adopting a “pendulum lifestyle.”

Coined by Dr. Jeffrey Karp, Ph.D, a professor of biomedical engineering at Brigham & Women’s Hospital Harvard Medical School in Boston, the pendulum lifestyle is defined as a “concept that acknowledges life’s natural ebb and flow, and empowers you to thrive amidst the swings.”

“Rarely are we in balance … it’s just unrealistic and an anxiety-inducing expectation,” the doctor told Fox News Digital in an interview. 

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Seeing the world as a pendulum fosters a more compassionate mindset and alleviates the pressure to be perfect, Karp said.

With this approach, people can take small steps to “swing the pendulum,” enabling them to feel more emotionally, mentally and physically “balanced” during the day, according to the expert.

This could also empower individuals who feel “stuck” when facing daily challenges, he said.

“Looking at nature, there are so many cycles, so many things that are kind of going back and forth, like night and day …. changes of seasons, and the waxing and waning of the moon,” noted Karp. 

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The pendulum lifestyle involves daily “self-check-ins” where the person gauges their physical, emotional and mental energy levels, Karp said. They can then take immediate steps to move their levels in a positive direction toward the ideal balance.

“If we can visualize everything on a pendulum, we can think, ‘What’s the one step I could take today to bring the pendulum a little closer to where I want it to be?’” he said.

With this approach, people can take small steps to “swing the pendulum,” enabling them to feel more emotionally, mentally and physically “balanced” during the day. (iStock)

For example, a person who has low physical energy could visualize a pendulum with the lowest energy on one side and the highest energy on the other.

He would then do a “self-check” to identify where his energy level lies on the pendulum and what small steps could move it closer to the ideal balance point, Karp said.

“True well-being doesn’t lie in perfection or consistency, but in our ability to navigate the ebb and flow of life.”

That might mean taking a 10-minute walk, doing some jumping jacks or performing a few stretches to move the pendulum to a higher energy level position. 

“This empowers the person and reminds them they are not stuck,” Karp said.  

Taking a 10-minute walk, doing some jumping jacks or performing a few stretches can move the pendulum to a higher energy level position, the expert said.  (iStock)

On the flip side, if it’s late at night and a person needs to wind down, she might engage in a calming exercise like meditation or listening to relaxing music as a way to swing the pendulum to a level more conducive to sleeping, the expert advised.

The pendulum lifestyle can also serve as a mood-booster, Kelp said. When someone is feeling down, watching a funny movie or practicing gratitude can help shift the pendulum.

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The approach could also help launch forward momentum if someone feels “stuck” in life, the expert said. 

“When you start to realize that you’re not limited to being at that spot on the pendulum, but can take a step forward and be intentional, it’s just so empowering,” he said.

The daily check-in process could help individuals identify when they are feeling in less than tip-top shape and find ways to swing in a better direction, one expert said. (iStock)

Dr. Molly Sherb, an assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai and a licensed psychologist at Mount Sinai in New York City, commented on Karp’s concept of a pendulum lifestyle.  

“When you start to realize that you’re not limited to being at that spot on the pendulum, but can take a step forward and be intentional, it’s just so empowering.”

She agreed that the daily check-in process could help individuals identify when they are feeling in less than tip-top shape and find ways to swing in a better direction.

“That might include getting better sleep or eating a healthier breakfast … to help you wake up with a better bandwidth tomorrow,” Sherb said.

Progress, not perfection

Dr. Christopher Fisher, a psychologist at Zucker Hillside Hospital Northwell Health in Queens, New York, said the pendulum lifestyle could help those who feel pressured to achieve a perfect work-life balance.

“The pendulum of life’s experiences – whether emotional, cognitive or physical – is one of the truest expressions of what it means to be human,” he told Fox News Digital.

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“True well-being doesn’t lie in perfection or consistency, but in our ability to navigate the ebb and flow of life,” he told Fox News Digital.

Sherb agreed that the essence of the pendulum lifestyle is that it’s not always possible to strike that 50-50 equal balance.

Adopt a constructive viewpoint and ask yourself what positive changes or routines can help you achieve a more optimal level on the pendulum path, one expert advised. (iStock)

“It’s about constantly tuning into yourself … and seeing which parts of your life might need you more at certain times,” she said.

“It’s not a one-size-fits-all approach, but a more tailored approach based on what you need and what people in your life need from you.”

4 steps to implementing the pendulum lifestyle

Karp shared some specific strategies for adopting the pendulum approach.

1. Perform a head-to-toe check-in each morning

Ask yourself how you are feeling emotionally, physically and mentally. What parts do not feel at a 100% level?

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2. Make any necessary adjustments

Based on your self-check-in, consider changing your routine to accommodate your energy level or take simple steps to help move the pendulum in a positive direction, Karp suggested.

3. Be compassionate and curious

If you feel off-balance, Karp said to recognize that as part of the natural pendulum swing and to embrace it with self-compassion rather than shame and criticism. 

“It’s about constantly tuning into yourself … and seeing which parts of your life might need you more at certain times.”

Adopt a constructive viewpoint and ask yourself what positive changes or routines can help you achieve a more optimal level on the pendulum path, he advised.

4. Understand your pendulum swings

It could be helpful to ask yourself specific questions, such as the following.

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“What factors helped contribute to a state of feeling balanced?”

“What factors contributed to feeling off-balance?”

“What small changes can I make today to foster a sense of better balance?”

“How did I respond to feeling imbalanced and was it effective?”

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Above all, Karp said, it’s important to remember that finding balance is a “lifelong journey.”

While eggs haven’t historically been considered a “health food,” the U.S. Food and Drug Administration (FDA) now classifies them as a “healthy, nutrient-dense” food, according to a new proposed rule. 

The update is the result of changes in nutrition science and dietary recommendations, according to the agency.

The FDA’s “healthy” designation for food labeling purposes has been in use since the early 1990s.

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“Healthy diets are made up of a variety of food groups and nutrients, and the ‘healthy’ claim can help consumers identify those foods that are the foundation of healthy dietary patterns,” the agency stated in its guidance.

“On behalf of America’s egg farmers, we are thrilled to see the U.S. Food and Drug Administration announce that eggs meet the updated definition of ‘healthy,’” said Emily Metz, president and CEO of the American Egg Board, in a statement sent to Fox News Digital.

“This is an important milestone for eggs, bringing current nutrition science and federal dietary guidance into alignment, and affirming eggs’ role in supporting the health of American families, with nutritional benefits for everyone.”

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Metz referred to eggs as a “nutritional powerhouse,” noting that they contain eight essential nutrients that support health at every age. 

“Eggs are particularly known for being one of the highest quality proteins available, playing a vital role in muscle health and overall wellness,” she added.

“This is a significant milestone, as eggs are an affordable source of high-quality protein and a rich source of nutrients.”

Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who practices as The Lupus Dietitian, noted that eggs are a “fantastic source” of protein, choline, B vitamins and selenium, as well as a “fair source” of vitamin D, vitamin E, calcium and zinc. 

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“While in the past, many people were told to avoid eggs due to their cholesterol content, in more recent years, research has shown that dietary cholesterol intake does not increase your blood levels of cholesterol as much as previously understood,” she told Fox News Digital.

“Eggs, especially pasture-raised or omega 3-enriched, are particularly nutritious.”

The president and CEO of the American Egg Board referred to eggs as a “nutritional powerhouse,” noting that they contain eight essential nutrients that support health at every age.  (iStock)

While eggs are a “superior” replacement for sugary cereals or a doughnut, Freirich cautioned that, like other foods, they should be consumed in moderation.

“[The FDA’s announcement] doesn’t mean we should all consume multiple eggs every day,” she said. “Current studies and recommendations support consuming up to one egg a day.”

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New Jersey-based registered dietitian Erin Palinski-Wade also said she was “very happy” to hear the FDA’s recognition of eggs as a healthy food.

While eggs are a “superior” replacement for sugary cereals or a doughnut, one dietitian cautioned that, like other foods, they should be consumed in moderation. (iStock)

“This is a significant milestone, as eggs are an affordable source of high-quality protein and a rich source of nutrients such as choline, vitamin D and essential fatty acids that many of us fall short on in our diets,” she told Fox News Digital.

The dietitian said she hopes that the designation will dispel the “outdated concerns” about eggs and dietary cholesterol. 

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“This will go a long way in helping consumers make informed choices about their dietary protein sources and support eggs as part of a nutritious diet.”

Fox News Digital reached out to the FDA for comment.

Vitamin D, a nutrient known for promoting bone health, might not be effective in protecting all seniors from injury.

The U.S. Preventive Services Task Force (USPSTF) released a draft recommendation this week advising against the use of vitamin D for preventing falls and fractures in postmenopausal women and men over 60 years old.

A panel of 16 medical experts reviewed the benefits of taking vitamin D with or without calcium supplements for individuals who live independently.

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The USPSTF concluded that these supplements offer no “net benefit” for the prevention of falls and fractures based on evidence that vitamin D and calcium don’t lower the risk for generally healthy individuals without other deficiencies or medical conditions.

Vitamin D is a nutrient that is essential for building and maintaining healthy bones, according to Mayo Clinic.

“That’s because your body can only absorb calcium, the primary component of bone, when vitamin D is present,” that same source wrote on its website. 

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The vitamin also regulates other cellular functions in the body, and acts as an anti-inflammatory and antioxidant.

“[Its] neuroprotective properties support immune health, muscle function and brain cell activity,” Mayo Clinic reports.

Vitamin D helps build and maintain healthy bones, according to Mayo Clinic. (iStock)

Vitamin D is most commonly produced in the body by exposure to direct sunlight, which means levels often dip during the less sunny winter months.

This new and developing research, however, suggests that the supplement won’t necessarily protect the bones of aging individuals.

“It’s important to evaluate older adults for any factors, including osteoporosis, that may increase their risk of falls or fractures.”

Katy Dubinsky, a New York pharmacist and founder and CEO of Vitalize, clarified that these conclusions are based on a review of “recent randomized clinical trials,” which collectively displayed “no significant difference in fall or fracture risk between those taking the supplements and those who did not.” 

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“It’s important to evaluate older adults for any factors, including osteoporosis, that may increase their risk of falls or fractures,” she told Fox News Digital.

“While vitamin D and calcium are key for maintaining strong bones, research suggests that routine supplementation in healthy, independent older adults may not effectively prevent falls or fractures.”

Regular doctor’s visits and physical activity are “proven, reliable measures that make a real difference” in maintaining bone health, one expert said. (iStock)

Dubinsky added that the best way to maintain strong bones and prevent injury is to prioritize physical activity and stay consistent with regular doctor’s visits.

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To protect bone health and decrease the risk of falls, the USPSTF recommends at least 150 minutes of moderate-intensity physical activity per week along with regular strength training exercises.

Falls are the leading cause of unintentional injury among older adults.

“Exercises that focus on balance and coordination can reduce the risk of falls, while resistance training strengthens bones and helps prevent muscle loss,” Dubinsky said.

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About 14 million adults over 65 reported falling at least once in the previous year, according to 2020 data from the Centers for Disease Control and Prevention (CDC).

Falls are a leading cause of unintentional injury among older adults, the USPSTF reported. (iStock)

Unintentional falls caused 78 deaths per 100,000 people in 2021, making them “the leading cause of unintentional injury among older adults,” according to the USPSTF.

The task force stated on its website that recommendations made by the agency are “independent of the U.S. government.”

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“They should not be construed as an official position of the Agency for Healthcare Research and Quality or the U.S. Department of Health and Human Services,” they wrote.

Fox News Digital reached out to USPSTF for comment.

The holiday season can be a stressful time for everyone — but particularly for those living with dementia, as well as their caregivers and loved ones.

Statistics show that an estimated 6.7 million people over 65 in the U.S. have Alzheimer’s disease, the most common type of dementia.

Meanwhile, nearly 90% of U.S. adults report experiencing stress during the holiday season, according to the American Psychological Association.

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“The holiday season can be confusing and overwhelming for those living with dementia, as well as a stressful time for their family caregivers who care for them every day,” said Jessica Corona-Irwin, an Ohio-based registered nurse and certified dementia practitioner at Remo Health, a virtual dementia care company.

“One reason for this is that the holiday season often involves changes in daily routines,” she told Fox News Digital. “People living with dementia often need to maintain a daily routine. This consistency can help them feel more secure and reduce anxiety.”

Several experts shared the following tips to help dementia patients, family members and caregivers enjoy a smooth, low-stress holiday.

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1. Prepare family and friends in advance

Kate Granigan, Aging Life Care Association board president in Boston, Massachusetts, recommends explaining any changes in the loved one’s behavior, memory or communication prior to holiday gatherings, especially if others are unfamiliar with dementia. 

“A little preparation and understanding helps create a more positive atmosphere.”

“Encourage visitors to be patient, avoid correcting or interrupting, and give your loved one time to express themselves,” she suggested to Fox News Digital. 

“A little preparation and understanding helps create a more positive atmosphere.”

2. Stay as consistent as possible

It’s important to try to keep meal times, bedtimes and other daily activities at approximately the same times during the holiday season, according to Corona-Irwin.

“If changes are necessary, make them gradually and communicate them clearly,” she advised. 

One expert recommended engaging your loved one in familiar traditions, such as stirring cookie dough or singing familiar songs, to “spark joy and a sense of inclusion.” (iStock)

“For example, if you’re planning a holiday meal at a different time, one tip is to start shifting the usual mealtime a few days in advance to help your loved one adjust smoothly.”

3. Simplify the environment

It’s best to keep the dementia patient’s surroundings as simple as possible, according to Dr. Tina Sadarangani, an NYU professor, board-certified geriatric nurse practitioner, and founder of the CareMobi app and The Enlightened Caregiver.

“Stick to familiar and nostalgic decorations, avoiding flashing lights or loud sounds that might be overstimulating,” she suggested. 

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The theme of simplicity should extend to activities, said Corona-Irwin.

“Prioritize activities that are simple and enjoyable, such as listening to favorite holiday music, looking at old family photos, or engaging in gentle, sensory activities,” she suggested. 

“These can be very comforting and bring joy without causing stress.” 

4. Communicate clearly and patiently

For many individuals with dementia, it can be challenging to follow conversations, especially when the environment is very busy and noisy, according to Dr. Michele Nealon, president of The Chicago School, a non-profit graduate school focused on psychology and related behavioral sciences. 

When selecting gifts for someone with dementia, experts suggest considering their comfort and enjoyment. (iStock)

“Use straightforward language, make eye contact and give your loved one extra time to respond or even not respond,” California-based Nealon advised. 

“One-on-one interactions can be easier than larger group conversations, as the individual feels included and valued.”

5. Embrace familiar traditions

Sadarangani also recommends engaging your loved one in familiar traditions, such as stirring cookie dough or singing familiar songs, to “spark joy and a sense of inclusion.”

“Sensory activities like listening to calming holiday music, touching soft decorations or enjoying the scents of the season can also evoke positive feelings without overwhelming them,” she added.

“Accept that holidays don’t have to be perfect to be meaningful.”

Focus on what they can do rather than their limitations, Sadarangani suggested.

“Involve them in simple, meaningful tasks like folding napkins or flipping through photo albums,” she said. “Planning short, flexible activities can prevent fatigue.”

6. Provide a calm space

The holidays tend to be noisier and busier than usual, which can overwhelm someone with dementia, Nealon noted.

“If you can, have a quiet space or room where they can retreat for relaxation if that is needed,” an expert suggested. (iStock)

“If you can, have a quiet space or room where they can retreat for relaxation if that is needed,” she suggested to Fox News Digital. 

“Set up the room to be as soothing as possible, with soft lighting, familiar objects and gentle music to create a sense of calmness.”

7. Prioritize self-care

For caregivers, Sadarangani emphasized the importance of setting realistic expectations and prioritizing self-care. 

“Accept that holidays don’t have to be perfect to be meaningful and embrace moments of connection, however small they may be,” she advised. 

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To help lighten the load during the busy season, caregivers should enlist help when they need it.

“Caregiving can be physically and emotionally exhausting, and even brief moments of rest can go a long way toward reducing stress and avoiding burnout,” Nealon said.

“Ask for help, assign responsibilities to family members and get the family involved with cooking, decorating and cleaning up.”

“Caregivers cannot do it all, and certainly not alone.”

8. Choose thoughtful gifts

When selecting gifts for someone with dementia, Nealon suggests considering their comfort and enjoyment.

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“Items like simple puzzles or a warm sensory blanket can provide much-needed comfort and joy,” she suggested.

9. Swap the TV for music

For some people living with dementia, watching television can be difficult, as they may struggle with storylines, according to Hannah Karim, care expert lead for the online care finder Lottie.

“It’s important to validate their feelings and provide reassurance.”

“This Christmas, swap out the TV for the radio — or a specially curated dementia-friendly playlist — as it can be easier to follow,” suggested Karim, who is based in the U.K.

“Music has many health and well-being benefits, especially for those with dementia,” she went on. “Research has found that music can help reduce anxiety and spark joy while reminiscing over fond memories of Christmas celebrations from the past.”

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Listening to the family’s favorite Christmas songs during the holidays can also help create shared memories for everyone, Karim added.

10. Validate their feelings

Emotional support is just as important as physical care, Corwin-Irwin noted. 

“Your loved one might feel sad, anxious or overwhelmed during the holidays,” she said. “It’s important to validate their feelings and provide reassurance.”

“Stick to familiar and nostalgic decorations, avoiding flashing lights or loud sounds that might be overstimulating,” a geriatric nurse practitioner suggested.  (iStock)

You can do this by letting them know it’s OK to feel the way they do and that you are there to support them, according to Corwin-Irwin.

“Simple gestures like holding their hand, giving them a hug or sitting quietly with them can be incredibly comforting,” she added.

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Added Sadarangani, “By focusing on creating a calm, inclusive environment and cherishing meaningful moments, you can ensure that the holidays remain a source of joy and connection for your loved one and your family.”