Articles on Healthy Living

1. HOW YOUR ATTITUDE CAN GET YOU THROUGH THE TOUGH TIMES
2. KEEPING YOURSELF FREE FROM DEPRESSION & ANXIETY THROUGH THE TOUGH AND STRESSFUL TIMES
3. HEALTHY SELF-CARE TECHNIQUES
4. THE HEALING POWER OF SLEEP

HOW YOUR ATTITUDE CAN GET YOU THROUGH THE TOUGH TIMES

Life’s tough right now! The economy is very rocky, people are losing jobs, companies are closing, people can’t pay their mortgages or they move in order to live somewhere that is less expensive. It even impacts the kids when there are a variety of cuts for the classroom budgets and it’s harder to get student loans to attend college. But why is it that some people come through all of this “on their feet” and others launch into a very difficult downward spiral?

Well, attitude can play a big part in all of this. If you’re one of those people who is more “empowered”, you’re more likely to be able to work out some more positive solution to your problems. However, if you always feel stuck, powerless, or a victim, you will very likely have a much harder time of it.

What does “empowerment” mean? The saying “when the going gets tough, the tough get going” sums it up. This means that when something negative comes your way, you focus on some sort of plan to work through the problem. For example, if you were facing job loss, you’d start looking for another job even before your first job was over. But, perhaps even more importantly, you’d start to look at a variety of ways to make money. These might include some sort of self-employed business, reducing expenses, selling some assets, changing living arrangements, etc..

The opposite of “empowerment” is “powerless”, meaning looking ahead and only seeing a looming disaster that you can’t stop or control. In the same impending job loss scenario, the person becomes panic stricken, so anxious they can’t sleep, they feel stuck and don’t know what to do. They feel emotionally quite small or young and wish someone would come rescue them, like their parents did when they were young. But sadly, this rescue rarely happens. Certainly there are exceptions to these scenarios but, in general, these are happening everyday for a multitude of people.

So what’s the solution? It’s to take charge of your life in a variety of ways. It’s a different way of looking at your situation than before. Consider the following two examples. One, your doctor tells you that you have high cholesterol and need to take a pill, perhaps for the rest of your life, to control it. You say OK and, thus, have given up your power. The other approach is to refuse the pill and ask what can be done to reduce your cholesterol without medication. You could also look on the Internet to learn more about controlling cholesterol. In a second example, an elderly person starts to feel unsteady on their feet and becomes worried they might fall. They cut back on their walking and sit more, perhaps giving up some of the activities they used to enjoy. They become depressed and physically weak and end up falling anyway. Instead, when they notice they’re becoming unsteady, they could begin some sort of very basic exercise routine, such as standing in place, doing seated muscle strengthening exercises, going for gradually longer walks each day, etc. Of course, they should consult their doctor before beginning any more rigorous exercise and may want to consult with a physical therapist or personal trainer about the proper exercise routine for them so as not to injure themselves with the wrong type of exercise. The point is to take charge of your life to move it in the direction you want it to go.

To apply this attitude change to our difficult economy, start to think of what can be done to slow the outflow of money needlessly. This could include, cutting back on electricity use, conserving water, using coupons at the grocery store, doing more entertaining at home such as hosting a pot luck, or even taking up pursuits like sewing or knitting to save money on clothing. It could even mean moving to a smaller house or apartment, getting a smaller more efficient car, or taking public transportation and either selling your car or leaving it at home. It’s opening up your thinking to the bigger picture of “having more money” to pay for your monthly expenses rather than simply “having a job” to pay those expenses. You thus have a much wider range of ways to make that money.

Don’t try to do everything on your own!! Talk to your spouse/partner, family, co-workers, friends, therapist, clergy, or anyone else who may be able to give you a different approach. The whole idea here is that by interacting with someone else about a problem, they may have information that you don’t have and it will help you solve the problem. They may be able to give you job leads, discuss a career change, help you tap into some extra money, as well as simply being emotionally supportive of your situation. Don’t underestimate the value of that support!!

In the case of a job search, after you’ve exhausted, for the time being, any job prospects in your chosen field at your similar job level, expand your search to include jobs that may pay less or be in a different field or only be part-time. The positives are that you have income, you may be able to receive healthcare benefits with this new job, you’re making new contacts, and it always seems easier to find a job when you’re already working.

Moreover, think of the wide variety of jobs you could do on your own while you’re trying to get a full-time position. What are your skills? Do you have some general skills so that you could be a handyman, gardener, house-sitter, manage an elderly person’s finances, provide help to the elderly, take in washing, house cleaning, window cleaning, cook meals, etc.? Or do you have more specialized skills that might enable you to be a tutor, fitness trainer, massage therapist, specialty chef, etc.? All of these ideas, even if not in your usual field of work, are ways to bring in extra income. Check them out!!

How you view and how you approach problem solving is key. Despite all the gloom and doom that’s in the news right now, you can have a chance to move forward in your life. It’s looking at your life as an opportunity for personal growth and achievement by becoming the “empowered” person you’ve always wanted or needed to be but never quite got there. Use these techniques and be the example to your family and friends. Share with them how to successfully handle stress and move forward in a brand new way.

Remember, today is the first day of the rest of your life. The time to get started is now!

KEEP YOURSELF FREE FROM DEPRESSION & ANXIETY

DURING THE TOUGH AND STRESSFUL TIMES

Depression and anxiety will only make stress worse so staying emotionally healthy is crucial. Ideas to help guide you through these difficult times are listed below. They can help you take care of the emotional part of the stress.

Don’t blame yourself or feel guilty about the predicament you’re in. Even if you caused the problem, try to be forgiving and understanding, much as you would with a small child when they make a mistake. By not focusing on “your mistake” you free up most of your energy to work on a positive solution instead of being stuck in the negative. This forgiveness allows you to move forward.
Do something to laugh, cry, or safely vent your anger. The point is let out your feelings rather than keeping them stuffed inside. It will feel like a big weight has been lifted.
Step away from stressful situations, whenever possible. Step outside for a few moments, excuse yourself to the restroom, take a break, or at the very least take a moment at your desk to visualize that special beach in Tahiti!
Don’t think that medication is the answer for depression and anxiety. While medications certainly do have their place in the treatment of these disorders, they are not the only course of treatment.
Evaluation by a qualified mental health professional should be considered before the use of any medication in most cases except the very severe. For example, if you’re having trouble sleeping, your doctor may prescribe a sleeping pill for you. However, the real cause of your sleep problem could be an unhealthy diet, too much caffeine, or some level of depression. A sleeping pill only addresses one “symptom” but is probably not addressing the actual root cause. You can eat a healthier diet and a qualified therapist can certainly help address the issues of your depression so medication may not be needed at all.
For anxiety, it’s even more of a potential problem, since many of those medications can be habit-forming and may even cause more anxiety when you try to stop taking them. It’s called rebound anxiety and it’s really a withdrawal symptom that passes after a few days but can be very uncomfortable. The real solution to anxiety is to feel more “empowered” rather than a powerless “victim”. Anxiety can also be a smokescreen for avoiding much deeper depression feelings, particularly long-standing feelings of guilt and loss from childhood. Again, a qualified therapist can help you sort this out and develop an appropriate plan for treatment that may or may not include mediation.

How you view and how you approach your problems is key. Be proactive in addressing negative symptoms and be the example to your family and friends. Share with them how to successfully handle tough emotional issues head on so that they will be able to move forward in a brand new and healthy way.

Remember, today is the first day of the rest of your life. The time to get started is now

HEALTHY SELF-CARE TECHNIQUES

What does “healthy self-care” mean? Well, it covers a range of techniques that help you maintain a healthy and well-functioning body. It’s not just taking a vitamin and getting your hair cut regularly. It’s taking care of your entire physical body as well as emotional well-being. When your body and mind are functioning well, you tolerate stress more easily and in a much healthier way. Here are some principles to use as a framework for your self-care routine. These are not temporary fixes but should be permanent changes for living a healthy lifestyle each and every day.

Start by getting a full night’s sleep of 7-9 hours every night, as many nights per week as possible. Teaching your body to “get by” on 6 is not healthy. Don’t use alcohol to help you go to sleep as it actually makes the quality of your sleep poorer, it’s more restless; you don’t wake up feeling refreshed. Don’t use sleep aids of any type if you can avoid them, and keep their use to a minimum if you must use them. Follow your doctor’s advice on their use. If you get enough sleep, you’ll be able to wake up each day without an alarm.
Have a routine sleep schedule most nights. Go to bed around the same time and get up around the same time each day. Try to calm yourself before bedtime. Don’t watch TV or read in bed , and no exercise or hot baths just before bedtime.
Keep caffeine intake to a minimum throughout the day. One theory suggests having no more than 200 mg of caffeine per day to not disturb the “quality” of your sleep during the night, causing you to wake up unrefreshed in the morning. This isn’t the “avoiding caffeine late in the day” issue we all already know will keep us awake at bedtime. Some examples are that one small cup of coffee can have about 150 mg (depending on the blend), one cup of tea about 80 mg, and some sodas about 80 mg (and all that sugar that can really get you going as well). Don’t forget that chocolate contains caffeine too and that it doesn’t take much to keep you awake at bedtime!
If you have trouble with anxiety or nervousness, don’t have anything with caffeine in it. If you do, you just make your feelings worse.
Eat a healthy balanced diet that is appropriate for your size and energy needs. Resist the temptation of resorting to sweets when you’re feeling stressed because you won’t be properly feeding your body. Include fresh fruits and vegetables, and keep processed foods to the bare minimum. Make sure to get enough protein for your energy needs. Balance is key. An occasional sweet or slice of pizza won’t hurt but, as with everything, keep it in moderation. Avoid sodas in general (do you really need all that sugar?) and also avoid diet sodas because of the chemicals that they contain. Diabetics obviously have to be more careful still and may need to use sugar substitute products, but moderation and healthy, scheduled eating times are key. See a nutritionist for more detailed guidelines. Drink plenty of plain or sparkling water during the day to stay hydrated. Your body will function better. When money is an issue, cut something else like the cable TV subscription or the newest computer program rather than eliminating fresh foods. Get your spending priorities in line with healthy living.
If you smoke, quit!! What you think is the cigarette calming you down when you smoke is really just the level of nicotine coming back up in your system. As that level drops again, you “crave” again or become anxious again and want another cigarette. Also, since it seems like most smoking is now done outside, the mere “change of scenery” from your office at work to the beautiful outdoors can be a big stress relief. Think again, do you really need that cigarette or the expense?
Keep medication and supplement use to an absolute minimum. Your doctor and pharmacist should monitor all medications and supplements.. Whenever possible, use only one pharmacy even if you see multiple doctors. This way the pharmacist can monitor for potential drug interactions. Also, speak with your doctor before starting any supplements, as some of these can interact with your medications. Understand the side effects of these drugs. Common side effects can be a lack of energy, weight gain, nervousness, and trouble sleeping, just to name a few. Sometimes the cure is worse than the disease so consider the potential benefits of a medication or supplement first and always consult with your doctor.
Daily exercise is extremely important so that your brain releases those endorphins that make you feel better. Follow a routine that’s right for you, ranging from simple daily walking of about 30 minutes to a vigorous workout for strength training. You’re never too old to get in shape. Your future depends on it so get started and take the first step. If you look at exercise as your ticket to avoid spending your “golden years” in a nursing home, you should have been motivated to start yesterday!
Certainly, there are also a variety of techniques available to help reduce stress and increase relaxation. Some you might already know such as yoga, guided imagery, deep relaxation breathing, vigorous exercise, etc. There are any numbers of books, CD’s, and DVD’s available to guide you through the technique. If money is an issue, simple turn on the radio and listen to the music that you find relaxing, soothing, or comforting.

How you view and approach your life is key. By starting now to take better care of your body, you can live a long, healthy and satisfying life. In stressful times, a healthy body will make it much easier to cope with stress. Use these techniques and be the example to your family and friends. Share with them how to successfully handle stress and move forward in a brand new way.

Remember, today is the first day of the rest of your life. The time to get started is now

The Healing Power of Sleep

By Dr. Ranit Mishori

Our mom was right: You need your sleep maybe more than even she knew. She likely didn't know what the research now tells us-that lack of sleep has been linked to obesity, cancer, heart disease, and low immune response.

Caught a cold lately? Consider this: A recent study in the journal Archives of Internal Medicine showed that if you sleep less than seven hours a night, you have a three times higher risk of getting a cold than if you sleep more than eight hours. Scientists at Carnegie Mellon University asked 153 healthy adult men and women about their sleeping habits, then dosed them with nasal drops containing rhinovirus-one of the viruses responsible for the common cold. The virus took hold more readily among the less-rested. Lack of sleep, the researchers suggest, may have weakened their immune systems.

Other research has linked sleep to heart health. The Journal of the American Medical Association recently published a study showing that people in their 30s and 40s who get less sleep are more likely to develop plaque in the arteries of their hearts early in life.

The study followed 495 people aged 35 to 47 for five years. At the outset, CT scans showed that they were all healthy, with no evidence of heart disease. But five years later, follow-up scans revealed that more than one in 10 had developed calcifications in their arteries-a sign of early heart disease-and there was a clear link to their sleep habits.

Among those who got at least seven hours of sleep, only 6% had calcifications. The number rose to 11% in those who slept five to seven hours. And for those who got the least amount of sleep-fewer than five hours it was 27%.

In fact, getting just one more hour of sleep, the study's authors say, "decreased the odds of calcifications by 33%." The additional hour, they noted, had benefits comparable to reducing systolicblood pressure (the higher number) by 16.5 points.

The researchers cannot explain exactly how lack of sleep contributes to calcium in the heart. They suggest i£ that less sleep may be related to generalized inflammation and to having higher levels of the stress hormone cortisol in the blood.

In recent years, multiple studies have looked at the relationship between sleep and obesity. In one, researchers from the University of Warwick Medical School in Coventry, England, reviewed studies conducted worldwide that examined sleep duration and obesity in more than 600,000 adults and 30,000 children.

In an article published in Sleep, the team concluded that every lost hour of sleep is associated with a discrete increase in BMI (body mass index, the formula that calculates how overweight you are based on your weight and height).

Scientists still have not determined what lack of sleep has to do with putting on weight. Some cite inflammation reactions. The less you sleep, the stronger the trigger for inflammation. Others contend that those who sleep less have other unhealthy lifestyle habits, which may be partly responsible for their weight gain. Yet other experts focus on the activation of the hormones leptin and ghrelin in response to lack of sleep. These hormones can affect appetite and, as a result, increase the amount of food you consume.

How much sleep should you get? There is no magic number. Individual needs vary, and age also plays a role. Use the recommendations in the box as a guideline.

How many hours do you need?

Toddlers 12-14 hrs

Preschoolers 11-13 hrs

School-age children 10-11 hrs

Adolescents 9-10 hrs

Adults 7-9 hrs

Source: The National Sleep Foundation

PARADE. JUNE 7, 2009 • PAGE 19