Seasonal Affective Disorder
It’s winter time again and for many this season can be very depressing. Seasonal affective disorder (SAD) is a type of depression that is tied to seasons of the year.
Most people with SAD are depressed only during the late fall and winter (sometimes called the "winter blues") and not during the spring or summer.
SAD is most common in adult women, although it also affects men. In North America, SAD may affect as many as 6 of every 100 people, more in the Northern portions of the country than in the South.
Another 10-20% of people may have a milder form of seasonal mood change. Like all types of depression, SAD can have a devastating effect on a person’s life.
Seasonal Depression Causes
The exact causes of seasonal affective disorder (SAD) are unknown.; the following are some causes:
*Chemical changes in the brain caused by changes in the amount of sunlight are probably involved.
*People who live in geographical locations that are dark or cloudy during the winter are most likely to have SAD.
*A tendency to have SAD may run in some families.
Seasonal Depression Symptoms
Seasonal affective disorder (SAD) may have some of the same symptoms as other types of depression. Most people have only some of these symptoms, not all.
*Depressed mood
*Loss of interest in usually enjoyable activities
*Fatigue or loss of energy
*Feelings of worthlessness or hopelessness
*Poor concentration, indecisiveness
*Recurrent thoughts of death or suicide
The symptoms of SAD come back every year, and for any specific person, they tend to come and go at about the same time each year.
Winter SAD:
*Sleeping more than usual
*Craving for sugar, starchy foods, or alcohol
*Weight gain
*Irritability
*Conflicts with other people
*Heaviness of arms and legs
Seasonal Depression Self-Care at Home
The following activities or lifestyle changes may help prevent seasonal affective disorder or improve the symptoms:
*Get plenty of sunlight in your home during the day, in the evening use natural light bulbs if possible.
*Spend at least 30 minutes outside every day. Try to spend time outdoors every day, especially during the months when SAD affects you most. Midday, when the light is strongest, is the best time to be outdoors.
*Approach the season of depression with a positive attitude. Plan activities you enjoy.
*Physical activities, such as walking, may also help relieve symptoms.
Monday, December 14, 2009
Tuesday, November 17, 2009
Swine Flu's Bigger Impact on Blacks and Hispanics is Not Being Addressed
by Juan Gonzalez
During all their swine flu briefings the past few months, city and federal health officials have been virtually silent about the outsize impact the pandemic appears to be having on Blacks and Hispanics.
The Centers for Disease Control alluded to the problem in a small Sept. 4 report, but only in a passing mention. That report, an analysis of the first H1N1-related deaths among U.S. children, revealed that 33% (12 of 36) were among Hispanics.
All told, half of the H1N1 children's deaths between April and August were among African-Americans and Hispanics. That's considerably more than the percentage of both groups in the population.
Since then, the total number of pediatric fatalities has reached 60, but the CDC has not issued any further ethnic and racial breakdowns on the impact of the disease. Asked about that yesterday, an agency spokesman said a new report will be ready before the end of the week.
By themselves childhood deaths might not seem sufficient in number to raise alarm bells. But several recent studies from local health departments around the country suggest a broader trend is already underway in minority communities:
Boston's Public Health Commission found that 37% of all swine flu cases in that city occurred among blacks, though the Black population is only 25%. Likewise, Hispanics comprise 14% of Boston residents but one-third of all confirmed H1N1 cases. Even more disturbing, three of every four people hospitalized for the virus in Boston have been Black or Hispanic.
Chicago's Department of Public Health studied 1,500 lab-confirmed swine flu cases between late April and late July and found Blacks and Hispanics were four times more likely to be hospitalized than whites.
Oklahoma's Department of Public Health reported last week that African-American children in the state were being hospitalized for swine flu at three times the rate of white children and twice the rate of Native American children.
The higher hospitalization most likely reflects disparities in health conditions among population groups, experts say. Asthma and obesity, for instance, are more prevalent among African-Americans and Latinos, precisely the kinds of conditions that can lead to more severe reactions to the H1N1 virus.
Low-income families also are less likely to have health insurance and more likely to delay seeking treatment until a child has to go to the emergency room.
During all their swine flu briefings the past few months, city and federal health officials have been virtually silent about the outsize impact the pandemic appears to be having on Blacks and Hispanics.
The Centers for Disease Control alluded to the problem in a small Sept. 4 report, but only in a passing mention. That report, an analysis of the first H1N1-related deaths among U.S. children, revealed that 33% (12 of 36) were among Hispanics.
All told, half of the H1N1 children's deaths between April and August were among African-Americans and Hispanics. That's considerably more than the percentage of both groups in the population.
Since then, the total number of pediatric fatalities has reached 60, but the CDC has not issued any further ethnic and racial breakdowns on the impact of the disease. Asked about that yesterday, an agency spokesman said a new report will be ready before the end of the week.
By themselves childhood deaths might not seem sufficient in number to raise alarm bells. But several recent studies from local health departments around the country suggest a broader trend is already underway in minority communities:
Boston's Public Health Commission found that 37% of all swine flu cases in that city occurred among blacks, though the Black population is only 25%. Likewise, Hispanics comprise 14% of Boston residents but one-third of all confirmed H1N1 cases. Even more disturbing, three of every four people hospitalized for the virus in Boston have been Black or Hispanic.
Chicago's Department of Public Health studied 1,500 lab-confirmed swine flu cases between late April and late July and found Blacks and Hispanics were four times more likely to be hospitalized than whites.
Oklahoma's Department of Public Health reported last week that African-American children in the state were being hospitalized for swine flu at three times the rate of white children and twice the rate of Native American children.
The higher hospitalization most likely reflects disparities in health conditions among population groups, experts say. Asthma and obesity, for instance, are more prevalent among African-Americans and Latinos, precisely the kinds of conditions that can lead to more severe reactions to the H1N1 virus.
Low-income families also are less likely to have health insurance and more likely to delay seeking treatment until a child has to go to the emergency room.
Sunday, November 15, 2009
Wellness: Cinnamon And Honey
Honey is the only food on the planet that will not spoil or rot. It will do what some call turning to sugar. In reality honey is always honey.
However, when left in a cool dark place for a long time it will do what I rather call "crystallizing". When this happens I loosen the lid, boil some water, and sit the honey container in the hot water, turn off the heat and let it liquefy. It is then as good as it ever was.
Never boil honey or put it in a microwave. To do so will kill the enzymes in the honey. Bet the drug companies won't like this one getting around. Facts on Honey and Cinnamon: It is found that a mixture of honey and Cinnamon cures most diseases.
Honey is produced in most of the countries of the world. Scientists of today also accept honey as a 'Ram Ban' (very effective) medicine for all kinds of diseases. Honey can be used without any side effects for any kind of diseases.
Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada , in its issue dated Jan 17, 1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
HEART DISEASES:
Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also, those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada , various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.
ARTHRITIS:
Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.
BLADDER INFECTIONS:
Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.
CHOLESTEROL:
Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.
COLDS:
Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.
UPSET STOMACH:
Honey taken with cinnamon powder cures stomach ache and also clears stomach ulcers from the root.
GAS:
According to the studies done in India and Japan, it is revealed that if Honey is taken with cinnamon powder the stomach is relieved of gas.
IMMUNE SYSTEM:
Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles to fight bacterial and viral diseases.
INDIGESTION:
Cinnamon powder sprinkled on two tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.
INFLUENZA:
A scientist in Spain has proved that honey contains a natural ' ingredient' which kills the influenza germs and saves the patient from flu.
LONGEVITY:
Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take four spoons of honey, one spoon of cinnamon powder, and three cups of water and boil to make like tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increase and even a 100 year old, starts performing the chores of a 20-year-old.
PIMPLES:
Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.
SKIN INFECTIONS:
Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections.
WEIGHT LOSS:
Daily in the morning one half hour before breakfast on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.
CANCER:
Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day.
FATIGUE:
Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. when the vitality of the body starts to decrease, increases the vitality of the body within a week.
BAD BREATH:
People of South America, first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.
HEARING LOSS:
Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing. Remember when we were kids? We had toast with real butter and cinnamon sprinkled on it!
However, when left in a cool dark place for a long time it will do what I rather call "crystallizing". When this happens I loosen the lid, boil some water, and sit the honey container in the hot water, turn off the heat and let it liquefy. It is then as good as it ever was.
Never boil honey or put it in a microwave. To do so will kill the enzymes in the honey. Bet the drug companies won't like this one getting around. Facts on Honey and Cinnamon: It is found that a mixture of honey and Cinnamon cures most diseases.
Honey is produced in most of the countries of the world. Scientists of today also accept honey as a 'Ram Ban' (very effective) medicine for all kinds of diseases. Honey can be used without any side effects for any kind of diseases.
Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada , in its issue dated Jan 17, 1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
HEART DISEASES:
Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also, those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada , various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.
ARTHRITIS:
Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.
BLADDER INFECTIONS:
Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.
CHOLESTEROL:
Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.
COLDS:
Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.
UPSET STOMACH:
Honey taken with cinnamon powder cures stomach ache and also clears stomach ulcers from the root.
GAS:
According to the studies done in India and Japan, it is revealed that if Honey is taken with cinnamon powder the stomach is relieved of gas.
IMMUNE SYSTEM:
Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles to fight bacterial and viral diseases.
INDIGESTION:
Cinnamon powder sprinkled on two tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.
INFLUENZA:
A scientist in Spain has proved that honey contains a natural ' ingredient' which kills the influenza germs and saves the patient from flu.
LONGEVITY:
Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take four spoons of honey, one spoon of cinnamon powder, and three cups of water and boil to make like tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increase and even a 100 year old, starts performing the chores of a 20-year-old.
PIMPLES:
Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.
SKIN INFECTIONS:
Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections.
WEIGHT LOSS:
Daily in the morning one half hour before breakfast on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.
CANCER:
Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day.
FATIGUE:
Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. when the vitality of the body starts to decrease, increases the vitality of the body within a week.
BAD BREATH:
People of South America, first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.
HEARING LOSS:
Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing. Remember when we were kids? We had toast with real butter and cinnamon sprinkled on it!
Wednesday, October 21, 2009
Brain Wellness
The human brain performs an incredible number of tasks. It controls body temperature, blood pressure, heart rate, and breathing. It accepts a flood of information about the world around you from your various senses (seeing, hearing, smelling, tasting, touching, etc).
The brain handles physical motion when walking, talking, standing or sitting. It lets you think, dream, reason, and experience emotions. All of these tasks are coordinated, controlled, and regulated by an organ that is about the size of a small head of cauliflower.
Dr. Paul Nussbaum, a clinical neuropsychologist, says: “In America far more attention is paid to the heart than to the brain. We have prioritized the heart as important to our overall health. Many of us belong to aerobic and exercise clubs, grocery stores and restaurants promote foods for the healthy heart, and in our language we romanticize the heart at every opportunity. We need to be paying the same kind of respect to the human brain, the most magnificent system in our universe."
Nussbaum has more than 15 years experience in the care of older persons suffering from dementia and related disorders. One of his main points is that these diseases of old age actually begin in childhood, when failure to actively exercise the brain creates the conditions for later brain debilitation.
Like any part of the body, the brain requires proper nutrition, proper rest, proper protection, proper support, or, in one word, proper care. Some brain research reports that reading aloud and moderate to vigorous exercise are the greatest stimulators of brain circulation and metabolism.
Simple health laws have profound effects on brain health. These include: proper nutrition (maximizing intake of fresh, unprocessed foods including plenty of fruits and vegetables while minimizing processed foods), dietary supplementation (necessary for most of us these days due to overly processed foods we eat, environmental stress, and poor lifestyle choices), adequate hydration with water, avoidance of any food substances that can impair brain function, proper sleep, and rest.
The brain handles physical motion when walking, talking, standing or sitting. It lets you think, dream, reason, and experience emotions. All of these tasks are coordinated, controlled, and regulated by an organ that is about the size of a small head of cauliflower.
Dr. Paul Nussbaum, a clinical neuropsychologist, says: “In America far more attention is paid to the heart than to the brain. We have prioritized the heart as important to our overall health. Many of us belong to aerobic and exercise clubs, grocery stores and restaurants promote foods for the healthy heart, and in our language we romanticize the heart at every opportunity. We need to be paying the same kind of respect to the human brain, the most magnificent system in our universe."
Nussbaum has more than 15 years experience in the care of older persons suffering from dementia and related disorders. One of his main points is that these diseases of old age actually begin in childhood, when failure to actively exercise the brain creates the conditions for later brain debilitation.
Like any part of the body, the brain requires proper nutrition, proper rest, proper protection, proper support, or, in one word, proper care. Some brain research reports that reading aloud and moderate to vigorous exercise are the greatest stimulators of brain circulation and metabolism.
Simple health laws have profound effects on brain health. These include: proper nutrition (maximizing intake of fresh, unprocessed foods including plenty of fruits and vegetables while minimizing processed foods), dietary supplementation (necessary for most of us these days due to overly processed foods we eat, environmental stress, and poor lifestyle choices), adequate hydration with water, avoidance of any food substances that can impair brain function, proper sleep, and rest.
Friday, August 28, 2009
Wellness and the Immune System
With the outbreak of the swine flu virus (H1N1) strengthening our immune system is critically important. Our immune system protects us against disease such as viruses by identifying and killing them or warding them off. A weak immune system cannot defend the body from invading pathogens.
About 70% of the body's immune system is found in the digestive tract. The digestive tract's immune system is often referred to as gut-associated lymphoid tissue (GALT) and works to protect the body from invasion.
Strengthening Our Immune System:
*Get proper rest. Sleep is perhaps the most important lifestyle issue in immunity. The body does all of its maintenance, growth and cell repair when we are sleeping. Lack of sleep has a negative affect on the immune system and leaves us open to infection.
*Reduce Stress. Stress leads to reduced immune function because the physiological stress response causes the release of hormones which suppress the immune system. We are most likely to suffer infections when we are stressed and tired.
*Consuming probiotics can help restore a balance of "good" to "bad" bacteria. Probiotics function similarly to the bacteria that already exist in your gut; they are considered "friendly" bacteria because they can provide health benefits when consumed regularly. Our natural gut bacteria can be disrupted by factors such as stress, illness, diet, antibiotic use, and aging. Most of the evidence for probiotics shows that they may impact intestinal function, immunity, and intestinal disorders. Products like Danon Activia and others like it are a good probiotic source.
*Increase your intake of vitamin C. Vitamin C not only boosts your immune system, but in higher dosages has been shown to be an antiviral as well. The recommendation is to dramatically increase your intake at the first sign you may have been exposed to the flu. Other vitamin and mineral supplements that boost the immune system are Vitamin A, Vitamin D, Vitamin E, Zinc, and Selenium.
*Add green tea or green tea extract to your diet. Several clinical studies have shown that the polyphenols within green tea have strong antiviral and therefore anti-flu properties. There have been many other health benefits linked to green tea as well, so this supplement should be a must have.
*Spice your foods with turmeric. Curcumin, the active ingredient in turmeric, has both antiviral and antioxidant properties to help you body ward off any viral infections. In addition, this compound modulates the inflammation response and decreases the likelihood that your immune system will over react with inflammatory defenses. If you do not like the taste of this spice, curcumin is also sold in an extract form for convenience.
*Add a whey protein shake or two to your diet. Not only is whey protein a great source of protein and essential amino acids, but it also directly boosts glutathione levels in your bloodstream. Glutathione is a strong antioxidant that directly supports your immune system. Having increased levels of glutathione increases your ability to fight off infections and illness.
About 70% of the body's immune system is found in the digestive tract. The digestive tract's immune system is often referred to as gut-associated lymphoid tissue (GALT) and works to protect the body from invasion.
Strengthening Our Immune System:
*Get proper rest. Sleep is perhaps the most important lifestyle issue in immunity. The body does all of its maintenance, growth and cell repair when we are sleeping. Lack of sleep has a negative affect on the immune system and leaves us open to infection.
*Reduce Stress. Stress leads to reduced immune function because the physiological stress response causes the release of hormones which suppress the immune system. We are most likely to suffer infections when we are stressed and tired.
*Consuming probiotics can help restore a balance of "good" to "bad" bacteria. Probiotics function similarly to the bacteria that already exist in your gut; they are considered "friendly" bacteria because they can provide health benefits when consumed regularly. Our natural gut bacteria can be disrupted by factors such as stress, illness, diet, antibiotic use, and aging. Most of the evidence for probiotics shows that they may impact intestinal function, immunity, and intestinal disorders. Products like Danon Activia and others like it are a good probiotic source.
*Increase your intake of vitamin C. Vitamin C not only boosts your immune system, but in higher dosages has been shown to be an antiviral as well. The recommendation is to dramatically increase your intake at the first sign you may have been exposed to the flu. Other vitamin and mineral supplements that boost the immune system are Vitamin A, Vitamin D, Vitamin E, Zinc, and Selenium.
*Add green tea or green tea extract to your diet. Several clinical studies have shown that the polyphenols within green tea have strong antiviral and therefore anti-flu properties. There have been many other health benefits linked to green tea as well, so this supplement should be a must have.
*Spice your foods with turmeric. Curcumin, the active ingredient in turmeric, has both antiviral and antioxidant properties to help you body ward off any viral infections. In addition, this compound modulates the inflammation response and decreases the likelihood that your immune system will over react with inflammatory defenses. If you do not like the taste of this spice, curcumin is also sold in an extract form for convenience.
*Add a whey protein shake or two to your diet. Not only is whey protein a great source of protein and essential amino acids, but it also directly boosts glutathione levels in your bloodstream. Glutathione is a strong antioxidant that directly supports your immune system. Having increased levels of glutathione increases your ability to fight off infections and illness.
Monday, August 3, 2009
Mental Wellness Suggestions
Positive Attitudes of Optimism, Gratitude, and Motivation:
Your body responds to your thoughts and emotions.
Optimism is a resource for wellness. An optimistic attitude means that regardless of the external world or situation, one should feel confident about responding to it and making the best of it. Research indicates optimists have stronger immune systems, making them less susceptible to illness and disease. Optimists are more likely to overcome pain and adversity in their lives.
Gratitude is a feeling of thankful appreciation for favors or benefits received. Gratitude is about having an awareness of and appreciation for the good things in your life and not taking them for granted. It is about acknowledging the support of others. As such, it helps us to humbly remember that we have not done everything by ourselves. When facing a loss or a difficult task or situation, remind yourself to be grateful both for what you haven’t lost and for the strengths and opportunities that arise from facing difficulties.
Recent studies have shown that people who are more grateful have higher levels of well-being. Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships. Grateful people also have higher levels of control of their environments, personal growth, purpose in life, and self acceptance.
Grateful people have more positive ways of coping with the difficulties they experience in life, being more likely to seek support from other people, reinterpreted and grow from the experience, and spend more time planning how to deal with the problem. Grateful people also have less negative coping strategies, being less likely to try and avoid the problem, deny there is a problem, blame themselves, or cope through substance use.
Motivation is the arousal, direction, and persistence of behavior; it is the internal energy that activates behavior and gives it direction. Motivation is being self-initiating by moving to control your own life for the better and not waiting on others to improve your life.
A motivated person says no to rejection by being persistent; they say no to unexpected events by being flexible; they say no to failure by learning from it and using it as stepping stones on the road to accomplishing goals; they say no to depression and unwanted emotions by attempting to achieve a deeper understanding of themselves until they master their emotions; and they say no to life's problems by coming up with answers.
Indeed mental and emotional expectations influence wellness outcomes. Changing your expectations from negative to positive will enhance your wellness. Here's how to make the change:
*Stop negative self-talk, complaining, and gossip. Make positive statements and engage in thoughtful and inspirational conversations that promote your wellness. As you notice yourself saying something negative in your mind, you can stop your thought mid-stream by saying to yourself “Stop”. Saying this aloud will be more powerful, and having to say it aloud will make you more aware of how many times you are stopping negative thoughts, and where.
*Send yourself a steady stream of affirmations. An affirmation is a phrase or sentence that sends strong, positive statements to you about yourself, such as 'I have the power to control my health', 'I am in control of my health and wellness', and 'I have choices and choose wellness over sickness'.
*Visualize health and wellness. Add mental pictures that support your positive affirmations. Visualization, a form of self-hypnosis, is a tool anyone can use to help foster healing. By providing positive pictures (creative imagery) and self-suggestion, visualization can change emotions that subsequently have a physical effect on the body. In healing, repetitive use of positive visualization allows access to the mind-body connection. This lets the mind and body work together to foster the healing process of the body on a physical level.
Your body responds to your thoughts and emotions.
Optimism is a resource for wellness. An optimistic attitude means that regardless of the external world or situation, one should feel confident about responding to it and making the best of it. Research indicates optimists have stronger immune systems, making them less susceptible to illness and disease. Optimists are more likely to overcome pain and adversity in their lives.
Gratitude is a feeling of thankful appreciation for favors or benefits received. Gratitude is about having an awareness of and appreciation for the good things in your life and not taking them for granted. It is about acknowledging the support of others. As such, it helps us to humbly remember that we have not done everything by ourselves. When facing a loss or a difficult task or situation, remind yourself to be grateful both for what you haven’t lost and for the strengths and opportunities that arise from facing difficulties.
Recent studies have shown that people who are more grateful have higher levels of well-being. Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships. Grateful people also have higher levels of control of their environments, personal growth, purpose in life, and self acceptance.
Grateful people have more positive ways of coping with the difficulties they experience in life, being more likely to seek support from other people, reinterpreted and grow from the experience, and spend more time planning how to deal with the problem. Grateful people also have less negative coping strategies, being less likely to try and avoid the problem, deny there is a problem, blame themselves, or cope through substance use.
Motivation is the arousal, direction, and persistence of behavior; it is the internal energy that activates behavior and gives it direction. Motivation is being self-initiating by moving to control your own life for the better and not waiting on others to improve your life.
A motivated person says no to rejection by being persistent; they say no to unexpected events by being flexible; they say no to failure by learning from it and using it as stepping stones on the road to accomplishing goals; they say no to depression and unwanted emotions by attempting to achieve a deeper understanding of themselves until they master their emotions; and they say no to life's problems by coming up with answers.
Indeed mental and emotional expectations influence wellness outcomes. Changing your expectations from negative to positive will enhance your wellness. Here's how to make the change:
*Stop negative self-talk, complaining, and gossip. Make positive statements and engage in thoughtful and inspirational conversations that promote your wellness. As you notice yourself saying something negative in your mind, you can stop your thought mid-stream by saying to yourself “Stop”. Saying this aloud will be more powerful, and having to say it aloud will make you more aware of how many times you are stopping negative thoughts, and where.
*Send yourself a steady stream of affirmations. An affirmation is a phrase or sentence that sends strong, positive statements to you about yourself, such as 'I have the power to control my health', 'I am in control of my health and wellness', and 'I have choices and choose wellness over sickness'.
*Visualize health and wellness. Add mental pictures that support your positive affirmations. Visualization, a form of self-hypnosis, is a tool anyone can use to help foster healing. By providing positive pictures (creative imagery) and self-suggestion, visualization can change emotions that subsequently have a physical effect on the body. In healing, repetitive use of positive visualization allows access to the mind-body connection. This lets the mind and body work together to foster the healing process of the body on a physical level.
Wellness Skin Care Suggestions
Cleansing is an Essential Part of Caring for Your Skin:
*Use warm water and limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time to about 15 minutes or less, and use warm, rather than hot, water.
*Avoid strong soaps. Strong detergent soaps strips oil from your skin and leave your skin dry. If possible use organic soaps made of coconut oil, olive oil, soybean oil, and shea butter; if not choose mild soap detergent substitutes with added oils and fats; good choices include Dove, Vanicream, Cetaphil and Purpose.
*Avoid irritating additives. If your skin is sensitive, avoid products containing perfumes or dyes. These can irritate your skin and may trigger an allergic response.
Moisturize Regularly
Moisturizers help maintain your skin's natural moisture levels. They work by providing a seal over your skin, to keep water from escaping, or by slowly releasing water into your skin.
The moisturizer that's best for you and the frequency with which you need to moisturize depend on many factors, including your skin type, your age, and whether you have specific skin conditions.
A good way to test if you need a moisturizer is to wait 20 minutes after bathing. If your skin feels tight, you should apply a moisturizer. If your skin is very dry, you may want to apply an oil, such as jojoba oil while your skin is still moist.
Oil has more staying power than moisturizers do and prevents the evaporation of water from the surface of your skin. If your skin is oily, you may want to skip moisturizing.
*Use warm water and limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time to about 15 minutes or less, and use warm, rather than hot, water.
*Avoid strong soaps. Strong detergent soaps strips oil from your skin and leave your skin dry. If possible use organic soaps made of coconut oil, olive oil, soybean oil, and shea butter; if not choose mild soap detergent substitutes with added oils and fats; good choices include Dove, Vanicream, Cetaphil and Purpose.
*Avoid irritating additives. If your skin is sensitive, avoid products containing perfumes or dyes. These can irritate your skin and may trigger an allergic response.
Moisturize Regularly
Moisturizers help maintain your skin's natural moisture levels. They work by providing a seal over your skin, to keep water from escaping, or by slowly releasing water into your skin.
The moisturizer that's best for you and the frequency with which you need to moisturize depend on many factors, including your skin type, your age, and whether you have specific skin conditions.
A good way to test if you need a moisturizer is to wait 20 minutes after bathing. If your skin feels tight, you should apply a moisturizer. If your skin is very dry, you may want to apply an oil, such as jojoba oil while your skin is still moist.
Oil has more staying power than moisturizers do and prevents the evaporation of water from the surface of your skin. If your skin is oily, you may want to skip moisturizing.
Wellness Nutrition Suggestions:
The benefits of good nutrition are multiple; good nutrition is essential for maintaining a healthy weight and the body’s systems to function optimally for a lifetime. The benefits of good nutrition can be found not only in physical health, but also in metal health. A person's food intake affects mood, behavior, and brain function. Several nutritional factors can influence mental health, including: overall energy intake, intake of the energy-containing nutrients (proteins, carbohydrates, and fats), alcohol intake, and intake of vitamins and minerals.
° Sustain oneself with natural 'live' foods such as soybeans, fresh fruits and vegetables, yogurt, garlic, honey, apple cider vinegar, nutritional yeast, wheat germ, watermelon, sunflower seeds, bran, foods with complete protein, such as whole grains and legumes.
° Vary your diet and make the effort to look for different kinds of foods that are healthy.
° Avoid dangerous foods and food additives. Inform yourself of the chemicals which are added to foods and avoid them to protect your health.
° Avoid packaged and canned foods with little nutritional value.
° Avoid the refined carbohydrates, refined sugar goes directly into the bloodstream and upsets the endocrine balance and without the proper food factors for metabolism, it can cause tissue damage.
° Keep it simple and take your time. Healthful eating should be pleasurable; take time to look for healthful foods and take pleasure in preparing healthful meals.
° Eliminate coffee, tea, alcohol, and other addictive drugs. Coffee and tea, like alcohol and addictive drugs are correlated with higher risk of illness.
° Concentrate on quality in proteins; eat foods with complete protein, such as whole grains and legumes.
° Eat fresh fruit and vegetables every day. Eat foods that are low on the food chain such as rice, beans, wheat, barley, and oats and stay away from fast foods.
° Try to get high fiber roughage every day, about 24 roughage grams a day (in bran, whole grain products, fresh fruits and vegetables) are required to avoid the risk of degenerative disease.
° Chew food slowly and thoroughly, don't eat when angry. Eat only when hungry and don't eat heavy meals at night. Drink lots of water, use herbs for vitamins and start every day with a nutritious breakfast.
° Sustain oneself with natural 'live' foods such as soybeans, fresh fruits and vegetables, yogurt, garlic, honey, apple cider vinegar, nutritional yeast, wheat germ, watermelon, sunflower seeds, bran, foods with complete protein, such as whole grains and legumes.
° Vary your diet and make the effort to look for different kinds of foods that are healthy.
° Avoid dangerous foods and food additives. Inform yourself of the chemicals which are added to foods and avoid them to protect your health.
° Avoid packaged and canned foods with little nutritional value.
° Avoid the refined carbohydrates, refined sugar goes directly into the bloodstream and upsets the endocrine balance and without the proper food factors for metabolism, it can cause tissue damage.
° Keep it simple and take your time. Healthful eating should be pleasurable; take time to look for healthful foods and take pleasure in preparing healthful meals.
° Eliminate coffee, tea, alcohol, and other addictive drugs. Coffee and tea, like alcohol and addictive drugs are correlated with higher risk of illness.
° Concentrate on quality in proteins; eat foods with complete protein, such as whole grains and legumes.
° Eat fresh fruit and vegetables every day. Eat foods that are low on the food chain such as rice, beans, wheat, barley, and oats and stay away from fast foods.
° Try to get high fiber roughage every day, about 24 roughage grams a day (in bran, whole grain products, fresh fruits and vegetables) are required to avoid the risk of degenerative disease.
° Chew food slowly and thoroughly, don't eat when angry. Eat only when hungry and don't eat heavy meals at night. Drink lots of water, use herbs for vitamins and start every day with a nutritious breakfast.
Wellness Physical Fitness Suggestions:
Beyond the detrimental effects of exercise neglect, there are beneficial effects of exercise on the physiology of the body. The heart rate, blood pressure, body fat, stress level, blood cholesterol and lipids are lowered and circulation is increased, with improved oxygen uptake in the nerves and body tissues.
° Make physical fitness a part of your life. Understand the importance of keeping fit and plan an exercise regimen.
° Don't think of fitness as a crash program. Becoming fit and staying fit are gradual processes becoming increasingly enjoyable as you progress.
° Exercise is fun so don't cheat yourself by taking an activity too seriously. Set your own guidelines and keep your routine enjoyable. There is no need to introduce the stressful element of competition.
° Engage self-awareness and enjoy exercise even more. Recognize that valuing fitness is part of enjoying life.
° Get in touch with Mother Nature - and yourself. Walk or jog in natural places and combine the effects of exercise with the mental effects of natural retreats.
° A little activity goes a long way. Short exercise programs are far more beneficial than no exercise at all.
° Set modest expectations, if you set your hopes too high you will be disappointed in your own performance and become discouraged.
° You can get better with age. With an exercise regimen that suits you it is possible to become more fit as you grow older.
° Get involved in your activity. Make it an important part of your life.
° Learn how to breathe. It is important to know the correct techniques of breathing before, during and after engaging in physical exercise. The general rule of thumb when breathing while exercising is to exhale on exertion (the hard part of the movement) and inhale during the easier part of a movement. On a push up, for example, you inhale on the way down and exhale when you are pushing up away from the floor. When you are not exercising you should breath through your nose, inhaling with closed mouth tongue at the roof of the mouth resulting in your stomach swelling with air; as you exhale your stomach should go back to normal.
° Supplement your favorite fitness activity. In addition to your fitness routine, you should do conditioning exercises for stretching and toning the muscles.
° Express your fitness activities in a contract. Keep a record of your activities and the results of your exercises. This will encourage you to progress further.
° Be sensible, be sure not to ask too little of yourself but do not overdo the exercise. Create your own strategies to become fit and realize the beneficial mental effects of fitness.
° Make physical fitness a part of your life. Understand the importance of keeping fit and plan an exercise regimen.
° Don't think of fitness as a crash program. Becoming fit and staying fit are gradual processes becoming increasingly enjoyable as you progress.
° Exercise is fun so don't cheat yourself by taking an activity too seriously. Set your own guidelines and keep your routine enjoyable. There is no need to introduce the stressful element of competition.
° Engage self-awareness and enjoy exercise even more. Recognize that valuing fitness is part of enjoying life.
° Get in touch with Mother Nature - and yourself. Walk or jog in natural places and combine the effects of exercise with the mental effects of natural retreats.
° A little activity goes a long way. Short exercise programs are far more beneficial than no exercise at all.
° Set modest expectations, if you set your hopes too high you will be disappointed in your own performance and become discouraged.
° You can get better with age. With an exercise regimen that suits you it is possible to become more fit as you grow older.
° Get involved in your activity. Make it an important part of your life.
° Learn how to breathe. It is important to know the correct techniques of breathing before, during and after engaging in physical exercise. The general rule of thumb when breathing while exercising is to exhale on exertion (the hard part of the movement) and inhale during the easier part of a movement. On a push up, for example, you inhale on the way down and exhale when you are pushing up away from the floor. When you are not exercising you should breath through your nose, inhaling with closed mouth tongue at the roof of the mouth resulting in your stomach swelling with air; as you exhale your stomach should go back to normal.
° Supplement your favorite fitness activity. In addition to your fitness routine, you should do conditioning exercises for stretching and toning the muscles.
° Express your fitness activities in a contract. Keep a record of your activities and the results of your exercises. This will encourage you to progress further.
° Be sensible, be sure not to ask too little of yourself but do not overdo the exercise. Create your own strategies to become fit and realize the beneficial mental effects of fitness.
Wellness Self-Responsibility Suggestions:
The following self-responsibility suggestions are based on the need to behave as though your health is in your own hands. High-level wellness depends on an understanding of the biological functioning of the body and an understanding of the body's nutritional and physical needs. Ignorance of biological and nutritional needs can lead to casualness, to irresponsible and detrimental behaviors, to the over-dependence on doctors and drugs.
° Each person is in charge of their own life and therefore responsible for their own health.
° Each person is different from everyone else and therefore the alternatives available to them should suit their unique personality and life history.
° Each person should be motivated by a desire for self-development and can channel this motivation towards a life of high-level wellness.
° Each person needs a sense of purpose and the means of self-expression in order to attain their goals.
° Your regard for oneself has an effect on how one takes care of oneself. Respect for oneself is essential for the achievement of high-level wellness.
° Dependence on doctors and drugs in some circumstances might seem an easy alternative to assuming responsibility for one's health.
°It is important to accept oneself and one's responsibility for one's own beliefs, to accept others and their responsibility for their beliefs.
° Go for positive fulfillment wellness activities; high-risk escape behaviors (drugs, alcohol, gambling, sex, etc.) have a long-term negative effect on one's wellness.
° Each person is in charge of their own life and therefore responsible for their own health.
° Each person is different from everyone else and therefore the alternatives available to them should suit their unique personality and life history.
° Each person should be motivated by a desire for self-development and can channel this motivation towards a life of high-level wellness.
° Each person needs a sense of purpose and the means of self-expression in order to attain their goals.
° Your regard for oneself has an effect on how one takes care of oneself. Respect for oneself is essential for the achievement of high-level wellness.
° Dependence on doctors and drugs in some circumstances might seem an easy alternative to assuming responsibility for one's health.
°It is important to accept oneself and one's responsibility for one's own beliefs, to accept others and their responsibility for their beliefs.
° Go for positive fulfillment wellness activities; high-risk escape behaviors (drugs, alcohol, gambling, sex, etc.) have a long-term negative effect on one's wellness.
Sunday, August 2, 2009
Wellness is Self-determination
Wellness is first and foremost a choice to assume responsibility for the quality of your life. It begins with a conscious decision to shape a healthy lifestyle.
Wellness is a mindset, a predisposition to adopt a series of key principles in varied life areas that lead to high levels of well-being and life satisfaction.
A consequence of this focus is that a wellness mindset will protect you against temptations to blame someone else, make excuses, shirk responsibility, and complain in the face of adversity.
Wellness is an alternative to dependency on doctors and drugs; to complacency, to mediocrity, to self-pity, boredom, and laziness.
Wellness is a mindset, a predisposition to adopt a series of key principles in varied life areas that lead to high levels of well-being and life satisfaction.
A consequence of this focus is that a wellness mindset will protect you against temptations to blame someone else, make excuses, shirk responsibility, and complain in the face of adversity.
Wellness is an alternative to dependency on doctors and drugs; to complacency, to mediocrity, to self-pity, boredom, and laziness.
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