Swapping out the butter or other artery-clogging fats in your diet for heart-healthy olive oil may add years to your life, researchers say.
Folks who consume more than 1/2 a tablespoon of olive oil a day are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer’s or lung disease when compared to people who consume less of this healthy fat, a new study finds.
It’s not just adding olive oil to your diet that staves off death from disease, said study author Marta Guasch-Ferre, a research scientist in the nutrition department at the Harvard T. H. Chan School of Public Health. “We need to pay attention to overall diet quality and lifestyle, and consistent with our results, the key would be to add olive oil into the diet as a substitution of other unhealthier fats.”
Olive oil is rich in healthful antioxidants, polyphenols and vitamins, and is a good source of heart-healthy monounsaturated fats. “One may speculate that mechanisms related to the anti-inflammatory and antioxidant properties of olive oil may have played a role in these findings,” Guasch-Ferre said.
Olive oil use could also be a marker for a healthier lifestyle. Folks in the study who consumed the most olive oil were more physically active, less likely to smoke and ate more fruits and vegetables than people who consumed less olive oil.
For the study, the researchers analyzed data on more than 90,000 people from the Nurses’ Health Study and the Health Professionals Follow-Up Study who were free of heart disease and cancer when the study began in 1990. These folks were followed for 28 years. Every four years, they were asked how often they ate certain foods, including fats such as margarine, butter, mayonnaise, dairy fat and olive oil.
When compared with people who never consumed olive oil, those who consumed more than 1/2 a tablespoon a day had a 19% lower risk of dying from heart disease, a 17% lower risk of dying from cancer, a 29% lower risk of dying from a neurodegenerative disease, and an 18% lower risk of dying from lung disease.
The researchers also developed statistical models to simulate what would happen if a person swapped out 3/4 a tablespoon of margarine, butter, mayonnaise or other vegetable oils with olive oil. This switch reduced the chances of dying from all causes. Substituting olive oil for other vegetable oils such as canola, corn, safflower and soybean didn’t have the same effect, the study showed.
Many questions on the potential health benefits of olive oil need answering before broad recommendations on its use can be made, wrote Susanna Larsson in an accompanying editorial. She is an epidemiologist at the Karolinska Institute in Stockholm, Sweden.
For example, Larsson asked, “What is the amount of olive oil required for a protective effect? Are the protective effects confined to polyphenol-rich extra virgin olive oil or are refined olive oil and other vegetable oils as beneficial?”
Nutritionists not involved in the new study point out that eating a healthy, balanced diet is more important than any one food.
It’s not just the olive oil that confers these health benefits, it’s likely what the olive oil travels with and/or adds flavor to, said Marion Nestle, professor of nutrition, food studies and public health emerita at New York University.
“Olive oil is part of the classic heart-healthy Mediterranean diet,” Nestle noted. This style of eating includes lots of fruits and vegetables, whole grains, nuts, seeds and lean protein, and is low in processed foods. “It’s never about one food, it’s really about dietary patterns,” she said.
Olive oil has calories, and they can add up quickly, Nestle pointed out. There are about 120 calories in 1 tablespoon of olive oil.
This isn’t a lot of olive oil either, said Meghan McLarney, a dietitian at Nebraska Medicine in Omaha. “A typical salad at a restaurant has about 4 tablespoons of dressing.”
Replacing a fat is different from adding one to your diet, and there are easy ways to replace butter and other animal fats with olive oil, she said.
“If a recipe calls for butter, cut out half of the butter and replace it with olive oil,” McLarney said. “This blend is a great way of transitioning and introducing a healthier fat but keeping the flavor.”
Swapping out butter or margarine for olive oil or infused olive oil can make a great flavoring on whole grains, vegetables and proteins. “You can bake with olive oil, too,” she said.
SOURCES: Marta Guasch-Ferre, PhD, senior research scientist, Department of Nutrition, Harvard T. H. Chan School of Public Health, Boston; Marion Nestle, PhD, Paulette Goddard professor, nutrition, food studies, and public health, emerita, New York University, New York City; Meghan McLarney, RD, dietitian, Nebraska Medicine, Omaha; Journal of the American College of Cardiology, Jan. 11, 2022
Higher levels of this type of fat in the blood can add five years to your lifespan.
A study has found that raising levels of omega−3 fatty acids in blood can lower the risk of premature death similar to quitting smoking, an equivalent to adding 4.7 years of life.
Omega-3 fatty acids are well-known for their beneficial health effect, thus the American Heart Association recommends eating oily fish such as trout, salmon, sardines, and anchovies twice weekly.
For the study, researchers used the omega-3 index test to measure EPA and DHA content in red blood cells (RBC), an excellent way to predict the risk of death from all causes.
They analysed data from the Framingham Offspring Cohort study, which has tracked Massachusetts residents in the United States over 11 years.
Dr Aleix Sala-Vila, the study’s co-author, said:
“Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years.
Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood.”
The study compared RBC fatty acids levels with standard risk factors for cardiovascular disease (CVD) in predicting premature death.
Some well known risk factors are age, total cholesterol, high blood pressure, and smoking.
The results show that four types of fatty acids, including omega-3 are better predictors of mortality risk.
Two of these predictors belong to saturated fatty acids which have often been associated with heart disease risk but in this study were linked to longer life.
A diet rich in omega−3 fatty acids improves the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) content in erythrocytes (red blood cells) resulting in nearly 5 years of human life expansion.
Dr Sala-Vila said:
“This reaffirms what we have been seeing lately, not all saturated fatty acids are necessarily bad.”
The correct amount of dietary fatty acids may contribute considerably to individual health.
Dr Sala-Vila added:
“What we have found is not insignificant.
It reinforces the idea that small changes in diet in the right direction can have a much more powerful effect than we think, and it is never too late or too early to make these changes.”
About the author Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was published in The American Journal of Clinical Nutrition (McBurney et al., 2021).
DALLAS, Texas — Previous studies have shown that spicy food can have a positive impact on your health. Now, a study released by the American Heart Association has a “hot” new take on the topic. Researchers say eating chili pepper isn’t just good for your health, it can help you live longer by reducing heart disease and cancer.
The study finds consuming chili peppers cuts the risk of dying from cardiovascular disease by 26 percent. The odds of dying from cancer decreased by 23 percent compared to people who don’t include peppers in their diet.
One of the key findings is that chili peppers act as a natural anti-inflammatory, antioxidant, anticancer, and blood-glucose regulator. This is due to the release of capsaicin into an eater’s system. This substance gives a pepper its trademark mild to intense spicy flavor.
The international appeal of chili peppers Researchers looked at over 4,700 studies from five major health databases to gather their data. Their final report included four large studies on the health of individuals who either did or didn’t eat chili peppers. The data examined more than 570,000 people from the United States, Italy, China, and Iran.
Overall, the report finds a 25-percent drop in all causes of death among people who include chili peppers in their diet.
“We were surprised to find that in these previously published studies, regular consumption of chili pepper was associated with an overall risk-reduction of all cause, CVD and cancer mortality. It highlights that dietary factors may play an important role in overall health,” says senior author Bo Xu of the Cleveland Clinic’s Heart, Vascular & Thoracic Institute in a media release.
“The exact reasons and mechanisms that might explain our findings, though, are currently unknown. Therefore, it is impossible to conclusively say that eating more chili pepper can prolong life and reduce deaths, especially from cardiovascular factors or cancer. More research, especially evidence from randomized controlled studies, is needed to confirm these preliminary findings.”
Dr. Xu adds these findings have some limitations because the respondents ate different amount and various types of chili peppers. This makes determining if a specific variety or serving size is better for a patient’s health.
Having a Strong Life Purpose Eases Loneliness of Covid-19 Isolation, Study Finds
Those Who Felt Their Life Was Guided by Meaningful Values or Goals Were More Willing to Engage in Covid-19 Protective Behaviors
Summary: Why can some people weather the stress of social isolation better than others, and what implications does this have for their health?
New research found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic.
Why can some people weather the stress of social isolation better than others, and what implications does this have for their health? New research from the Communication Neuroscience Lab at the Annenberg School for Communication at the University of Pennsylvania found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic. Did they achieve less loneliness by flouting public health guidance? No. Although lonelier people were less likely to want to follow public health guidance, people with a stronger sense of purpose also expressed more willingness to engage in social distancing, hand washing, and other COVID-19 protective behaviors.
Purpose in life, or a sense that your life is guided by personally meaningful values and goals – which could involve family ties, religion, activism, parenthood, career or artistic ambitions, or many other things — has been associated in prior research with a wide range of positive health outcomes, both physical and psychological.
“In the face of adversity, people with a stronger sense of purpose in life tend to be more resilient because they have a clear sense of goals that motivate actions that are aligned with personal values,” says Yoona Kang, Ph.D., lead author and a Research Director of the Communication Neuroscience Lab. “People with strong purpose may also experience less conflict when making health decisions. We felt that the COVID-19 pandemic was an important context to test whether purpose in life relates to individuals’ willingness to engage in behaviors to protect themselves and others.”
Based on their prior research, Kang and her collaborators expected that people with higher sense of purpose would be more likely to engage in COVID-19 prevention behaviors than individuals with a lower sense of purpose. In order to test their theory, the researchers surveyed more than 500 adult participants to capture their levels of purpose in life, their current and pre-pandemic levels of loneliness, and the degrees to which they intended to engage in behaviors known to prevent the spread of COVID-19.
They found that higher levels of loneliness made people be less focused on protecting themselves from COVID-19, and more skeptical that behaviors to prevent COVID-19 would be effective. However, having a stronger sense of purpose was associated with lower levels of loneliness and a greater desire to take action to protect themselves from COVID-19. Those with a higher sense of purpose also expressed a stronger belief that COVID-19 prevention behaviors would work. Even when people who had a strong sense of purpose did report being lonely, they still felt strongly about taking precautions to prevent COVID-19.
“When faced with extreme loneliness and social isolation, like during the COVID-19 pandemic, wanting to connect with other people, despite the health risks, is a natural response,” Kang says. “And yet, amidst this drastic shift in social life, we found that people with a higher sense of purpose were more likely to engage in prevention behaviors. This is striking because it shows that purpose in life can empower people to make life-saving health decisions that protect their own health and those around them.”
Additionally, the researchers found that older people expressed less loneliness during the COVID-19 pandemic than younger people. Kang sees this as a sign of the resilience of older adults, and she hopes to further study how to enhance purpose in life and resilience in aging populations.
“Having a stronger sense of purpose was associated with really important, positive outcomes across the lifespan,” says Emily Falk, senior author, Director of the Communication Neuroscience Lab, and Professor of Communication, Psychology, and Marketing. “Our upcoming work will test interventions to increase their sense of purpose, in hopes of bringing these benefits to more people.”
The study, published this month in The Gerontologist, is entitled “Purpose in Life, Loneliness, and Protective Health Behaviors during the COVID-19 Pandemic.” In addition to Kang and Falk, authors include Danielle Cosme, Ph.D.; Rui Pei, Ph.D.; Prateekshit Pandey; and José Carreras-Tartak.
Story Source: Materials provided by University of Pennsylvania. Original written by Ashton Yount. Note: Content may be edited for style and length.
Journal Reference: Yoona Kang, Danielle Cosme, Rui Pei, Prateekshit Pandey, José Carreras-Tartak, Emily B Falk. Purpose in life, loneliness, and protective health behaviors during the COVID-19 pandemic. The Gerontologist, 2021; DOI: 10.1093/geront/gnab081
June 16, 2021 Source: University of Pennsylvania Science Daily
Building Your Resilience
We All Face Trauma, Adversity and Other Stresses. Here’s a Roadmap for Adapting to Life-Changing Situations, and Emerging Even Stronger than Before.
The Road to Resilience
Imagine you’re going to take a raft trip down a river. Along with slow water and shallows, your map shows that you will encounter unavoidable rapids and turns. How would you make sure you can safely cross the rough waters and handle any unexpected problems that come from the challenge?
Perhaps you would enlist the support of more experienced rafters as you plan your route or rely on the companionship of trusted friends along the way. Maybe you would pack an extra life jacket or consider using a stronger raft. With the right tools and supports in place, one thing is sure: You will not only make it through the challenges of your river adventure. You will also emerge a more confident and courageous rafter.
What is resilience?
Life may not come with a map, but everyone will experience twists and turns, from everyday challenges to traumatic events with more lasting impact, like the death of a loved one, a life-altering accident, or a serious illness. Each change affects people differently, bringing a unique flood of thoughts, strong emotions and uncertainty. Yet people generally adapt well over time to life-changing situations and stressful situations—in part thanks to resilience.
Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth.
While these adverse events, much like rough river waters, are certainly painful and difficult, they don’t have to determine the outcome of your life. There are many aspects of your life you can control, modify, and grow with. That’s the role of resilience. Becoming more resilient not only helps you get through difficult circumstances, it also empowers you to grow and even improve your life along the way.
What resilience isn’t
Being resilient doesn’t mean that a person won’t experience difficulty or distress. People who have suffered major adversity or trauma in their lives commonly experience emotional pain and stress. In fact, the road to resilience is likely to involve considerable emotional distress.
While certain factors might make some individuals more resilient than others, resilience isn’t necessarily a personality trait that only some people possess. On the contrary, resilience involves behaviors, thoughts, and actions that anyone can learn and develop. The ability to learn resilience is one reason research has shown that resilience is ordinary, not extraordinary. One example is the response of many Americans to the September 11, 2001 terrorist attacks and individuals’ efforts to rebuild their lives after tragedy.
Like building a muscle, increasing your resilience takes time and intentionality. Focusing on four core components—connection, wellness, healthy thinking, and meaning—can empower you to withstand and learn from difficult and traumatic experiences. To increase your capacity for resilience to weather—and grow from—the difficulties, use these strategies.
Build your connections
Prioritize relationships. Connecting with empathetic and understanding people can remind you that you’re not alone in the midst of difficulties. Focus on finding trustworthy and compassionate individuals who validate your feelings, which will support the skill of resilience.
The pain of traumatic events can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you. Whether you go on a weekly date night with your spouse or plan a lunch out with a friend, try to prioritize genuinely connecting with people who care about you.
Join a group. Along with one-on-one relationships, some people find that being active in civic groups, faith-based communities, or other local organizations provides social support and can help you reclaim hope. Research groups in your area that could offer you support and a sense of purpose or joy when you need it.
Foster wellness
Take care of your body. Self-care may be a popular buzzword, but it’s also a legitimate practice for mental health and building resilience. That’s because stress is just as much physical as it is emotional. Promoting positive lifestyle factors like proper nutrition, ample sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.
Practice mindfulness. Mindful journaling, yoga, and other spiritual practices like prayer or meditation can also help people build connections and restore hope, which can prime them to deal with situations that require resilience. When you journal, meditate, or pray, ruminate on positive aspects of your life and recall the things you’re grateful for, even during personal trials.
Avoid negative outlets. It may be tempting to mask your pain with alcohol, drugs, or other substances, but that’s like putting a bandage on a deep wound. Focus instead on giving your body resources to manage stress, rather than seeking to eliminate the feeling of stress altogether.
Find purpose
Help others. Whether you volunteer with a local homeless shelter or simply support a friend in their own time of need, you can garner a sense of purpose, foster self-worth, connect with other people, and tangibly help others, all of which can empower you to grow in resilience.
Be proactive. It’s helpful to acknowledge and accept your emotions during hard times, but it’s also important to help you foster self-discovery by asking yourself, “What can I do about a problem in my life?” If the problems seem too big to tackle, break them down into manageable pieces.
For example, if you got laid off at work, you may not be able to convince your boss it was a mistake to let you go. But you can spend an hour each day developing your top strengths or working on your resume. Taking initiative will remind you that you can muster motivation and purpose even during stressful periods of your life, increasing the likelihood that you’ll rise up during painful times again.
Move toward your goals. Develop some realistic goals and do something regularly—even if it seems like a small accomplishment—that enables you to move toward the things you want to accomplish. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?” For example, if you’re struggling with the loss of a loved one and you want to move forward, you could join a grief support group in your area.
Look for opportunities for self-discovery. People often find that they have grown in some respect as a result of a struggle. For example, after a tragedy or hardship, people have reported better relationships and a greater sense of strength, even while feeling vulnerable. That can increase their sense of self-worth and heighten their appreciation for life.
Embrace healthy thoughts
Keep things in perspective. How you think can play a significant part in how you feel—and how resilient you are when faced with obstacles. Try to identify areas of irrational thinking, such as a tendency to catastrophize difficulties or assume the world is out to get you, and adopt a more balanced and realistic thinking pattern. For instance, if you feel overwhelmed by a challenge, remind yourself that what happened to you isn’t an indicator of how your future will go, and that you’re not helpless. You may not be able to change a highly stressful event, but you can change how you interpret and respond to it.
Accept change. Accept that change is a part of life. Certain goals or ideals may no longer be attainable as a result of adverse situations in your life. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.
Maintain a hopeful outlook. It’s hard to be positive when life isn’t going your way. An optimistic outlook empowers you to expect that good things will happen to you. Try visualizing what you want, rather than worrying about what you fear. Along the way, note any subtle ways in which you start to feel better as you deal with difficult situations.
Learn from your past. By looking back at who or what was helpful in previous times of distress, you may discover how you can respond effectively to new difficult situations. Remind yourself of where you’ve been able to find strength and ask yourself what you’ve learned from those experiences.
Seeking help
Getting help when you need it is crucial in building your resilience.
For many people, using their own resources and the kinds of strategies listed above may be enough for building their resilience. But at times, an individual might get stuck or have difficulty making progress on the road to resilience.
A licensed mental health professional such as a psychologist can assist people in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function as well as you would like or perform basic activities of daily living as a result of a traumatic or other stressful life experience. Keep in mind that different people tend to be comfortable with different styles of interaction. To get the most out of your therapeutic relationship, you should feel at ease with a mental health professional or in a support group.
The important thing is to remember you’re not alone on the journey. While you may not be able to control all of your circumstances, you can grow by focusing on the aspects of life’s challenges you can manage with the support of loved ones and trusted professionals.
APA gratefully acknowledges the following contributors to this publication:
David Palmiter, PhD, Professor of Psychology at Marywood University, Scranton, Penn.Mary Alvord, PhD, Director, Alvord, Baker & Associates, Rockville, Md.Rosalind Dorlen, PsyD, Member: Allied Professional Staff, Department of Psychiatry Overlook Medical Center, Summit, NJ; Senior Faculty, Center for Psychotherapy and Psychoanalysis of New Jersey and Field Supervisor at the Graduate School of Applied and Professional Psychology, Rutgers University.Lillian Comas-Diaz, PhD, Director, Transcultural Mental Health Institute, Washington, D.C.Suniya S. Luthar, PhD, Teachers College, Columbia University, New York City, N.Y.Salvatore R. Maddi, PhD, The Hardiness Institute, Inc., University of California at Irvine, Newport Beach, Calif.H. Katherine (Kit) O’Neill, PhD, North Dakota State University and Knowlton, O’Neill and Associates, Fargo, N.D.Karen W. Saakvitne, PhD, Traumatic Stress Institute/Center for Adult & Adolescent Psychotherapy, South Windsor, Conn.Richard Glenn Tedeschi, PhD, Department of Psychology, University of North Carolina at Charlotte
People with these personality traits as teenagers are likely to live longer.
Empathy, calmness and energy are among the personality traits that predict a long life, new research finds.
These teenage personality traits predicted people’s longevity five decades later.
Along with these, people who are tidier, intellectually curious and more mature also live longer.
In contrast, people who were impulsive as teens were not likely to live as long.
Impulsive people tend to act without thinking or controlling themselves.
The conclusions come from a study that followed 26,845 people for almost 50 years, on average, starting in 1960.
All were asked about their personality, family background and later income and jobs.
The results showed that six personality factors were linked to a long life:
energy,
empathy,
calmness,
tidiness,
intellectual curiosity,
and maturity.
Only impulsiveness was linked to a shorter lifespan.
Personality may affect lifespan in a number of ways, the authors write:
“Life course mechanisms linking personality to poorer health outcomes include the adoption of poor health behaviours and long-term effects of wear and tear on the immune, endocrine and cardiovascular systems.
Maladaptive traits also appear to limit later educational attainment, impede mid-life occupational advancement and increase risk of divorce-social and socioeconomic factors linked to later death.”
However, it’s surprising how predictive adolescent personality can be, the study’s authors write:
“In one sense, the tracing of personality-mortality associations back to adolescence is surprising because the high school years are widely seen as a time of personality development and malleability.”
So, although people may change over the years, it is not enough to wipe out the effects of personality on longevity.
The study was published in the Journal of Epidemiology & Community Health (Chapman et al., 2019).
Not sleeping enough or getting a bad night’s sleep over and over makes it hard to control your appetite. And that sets you up for all sorts of health problems, including obesity, heart disease, high blood pressure and Type 2 diabetes.
The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.
Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.
The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above – which is considered obese by the U.S. Centers for Disease Control and Prevention – had slightly shorter mean sleep durations and more variable sleep patterns.
It didn’t take much less sleep to see the effect. People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.
There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.
“These are quite pricey devices, and remember, they are not approved by the U.S. Food and Drug Administration,” said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.
“The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep?” said Dasgupta, who was not involved in the study.
However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were “not surprising.”
“While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health,” the authors wrote.
“The findings also support the potential value of including both sleep duration and individual sleep patterns when studying sleep-related health outcomes.”
LINK BETWEEN SLEEP AND EATING
There is a scientific reason why a lack of sleep is linked to appetite. When you’re sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.
“The ‘l’ in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss,” he said. “The ‘g’ in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain,” Dasgupta said.
Another reason we gain weight is due to an ancient body system called the endocannabinoid system. Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the “munchies.”
“When you’re sleep deprived, you’re not like, ‘Oh, you know what, I want some carrots,'” said behavioural neuroscientist Erin Hanlon, who studies the connection between brain systems and behavior at the University of Chicago, in a prior CNN interview.
“You’re craving sweets and salty and starchy things,” she added. “You want those chips, you want a cookie, you want some candy, you know?”
A 2016 study by Hanlon compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.
People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.
GET BETTER SLEEP
Want more control over your appetite? Depending on your age, you are supposed to get between seven and 10 hours of sleep each night.
Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.
So sleep a full seven to 10 hours a night, stick to a regular bedtime and get up the same time very day, even on weekends, experts advise.
Adding exercise to your daily routine is a great way to improve your sleep and improve your health. After finishing one 30-minute physical activity, you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.
You can also train your brain to get more restful sleep with a few key steps:
During the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.
Avoid stimulants (coffee, tea) after 3 p.m. and fatty foods before bedtime.
Establish a bedtime routine you can follow each night. Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.
Make sure your bed and pillows are comfortable and the room is cool: Between 60 and 67 degrees is best. Don’t watch TV or work in your bedroom; you want your brain to think of the room as only for sleep.
Eliminate all lights – even the blue light of cellphones or laptops can be disruptive. Dull sounds, too. Earplugs or white noise machines can be very helpful, but you can create your own with a humidifier or fan.
What if someone told you there was a magic potion by which you could prevent disease, improve your intellect, reduce your stress and be nicer to your family while you’re all cooped up together during the pandemic?
It sounds too good to be true, as if solving those problems would really require dietary supplements, workout programs, diets, meditation and a separate room to cry alone.
It turns out that sleep, according to numerous studies, is the answer. It’s the preventive medicine for conditions related to our physical, mental and emotional health. And despite how important sleep is, it can be difficult to make it a priority.
“During a pandemic such as Covid-19, there’s a potential to induce or exacerbate many sleep issues,” Dr. Matthew Schmitt, a doctor of sleep medicine at Piedmont Healthcare in Georgia, told CNN.
“A lack of quality sleep not only affects how we feel during the daytime, but can also impair our immune system function, which is vital in protecting us from common viral illnesses.”
A sleep routine is just one of the behaviors that is part of sleep hygiene, a buffet of efforts needed to sleep well that include eating healthy meals at regular times and not drinking too much coffee, said Dr. Meir Kryger, a professor of pulmonary medicine and a clinical professor of nursing at Yale School of Medicine in Connecticut.
“All of these things are really interconnected in terms of their function. All of them are connected to the body clock,” Kryger said. “The body is like an orchestra where there’s an orchestra leader that’s sort of the main timer, but everybody else is playing it together and they’re optimizing what they are doing.”
Once you’ve developed your sleep routine,
here are 10 benefits you could gain from the regimen.
1. Helps your body heal and repair itself
Our nightly shut-eye is our bodies’ time for healing and repairing itself from performing its taxing daily functions.
“Imagine you’re a car or something that’s running for 16 hours during the day,” Kryger said. “You’re going to have to do stuff to get back to normal. You just can’t keep on running.”
During sleep is when we produce most of our growth hormone that ultimately results in bone growth. Our tissues rest, relaxing our muscles and reducing inflammation. And each cell and organ have their own clock that “plays a really important role in maximizing or optimizing how our body works,” Kryger added.
2. Lowers risk for disease
Sleep on its own is a protective factor against disease.
When people get too much or too little sleep, “there appears to be an increased risk of deaths … and other diseases raising their ugly heads,” Kryger said, such as heart problems and diabetes. The healing period during sleep also factors in, as it allows cells that would cause disease to repair themselves.
3. Improves cognitive function
Sleep feeds our creativity and cognitive function, which describes our mental abilities to learn, think, reason, remember, problem solve, make decisions and pay attention.
“As you sleep, memories are reactivated, connections between brain cells are strengthened, and information is transferred from short- to long-term,” said a National Sleep Foundation article on the subject. “Without enough quality sleep, we become forgetful.”
4. Reduces stress
Slumber of great quantity and quality can enhance your mood and also encourage the brain’s ability to regulate emotional responses to both neutral and emotional events.
5. Helps maintain a healthy weight
Getting your beauty sleep can help you to maintain a healthy weight or increase your chances of losing excess fat.
Two hormones control our urge to eat: leptin and ghrelin. Leptin tells us that we’re full, while ghrelin communicates hunger.
When we don’t sleep enough, both hormones veer in the wrong direction, Kryger said — ghrelin spikes while leptin declines, resulting in an increase in hunger and the potential to overeat and gain weight.
Sleep helps our bodies to maintain normal levels of the stress hormone cortisol as well, which determines how we hang on to excess fat.
6. Bolsters your immune system
Kryger has seen the immune systems of patients with sleep disorders fail to normally function. Sleep helps our bodies to produce and release cytokines, a type of protein that helps create an immune response by targeting infection and inflammation.
Additionally, “research done actually years ago showed that when people are sleep deprived, they do not have as vigorous a response to vaccination,” Kryger added.
“As we’re thinking about vaccination that’s being developed” for Covid-19, that kind of research is going to be important.
7. May improve your social life
The emotional benefits of sleep can transfer over into your social life. “Just imagine you don’t sleep enough and you’re cranky,” Kryger said. “Who’s going to want to be around you? Another part of it is being cognitively sharp.”
Adequate sleep can help you to be more confident, be more easygoing and support your efforts to do your part at home, he added.
8. Supports your mental health
Mental health disorders are often associated with substandard sleep and a sleep deficit can lead to depressive symptoms even if the person doesn’t have the chronic disorder, Kryger said.
“Getting the right amount of sleep is really important in possibly preventing a mental illness or the appearance of a mental illness,” he added. And in addition to the benefits for mood and stress regulation, sleeping enough “may make the treatment of the mental illnesses more efficacious if the person sleeps enough.”
9. Reduces pain sensitivity
Extending participants’ sleep time during the night or with midday naps, a 2019 study found, restored their pain sensitivity to normal levels in comparison to sleep-deprived individuals, who had a lower threshold for pain.
How this happens would have to be in the realm of perception, Kryger said, which ultimately traces back to the brain. “The brain is where sleep is,” he explained.
10. Increases your likelihood for overall success
Since sleep can improve our health on all fronts, it consequently can help us be the best versions of ourselves. Healthy cognitive functioning, emotional regulation, coping and social life are all foundational to pursuing and achieving our goals and overall well-being.
People React Better to Both Negative and Positive Events
With More Sleep
Summary:
New research finds that after a night of shorter sleep, people react more emotionally to stressful events the next day — and they don’t find as much joy in the good things. This has important health implications: previous research shows that being unable to maintain positive emotions in the face of stress puts people at risk of inflammation and even an earlier death.
FULL STORY
New research from UBC finds that after a night of shorter sleep, people react more emotionally to stressful events the next day – and they don’t find as much joy in the good things. The study, led by health psychologist Nancy Sin, looks at how sleep affects our reaction to both stressful and positive events in daily life.
“When people experience something positive, such as getting a hug or spending time in nature, they typically feel happier that day,” says Nancy Sin, assistant professor in UBC’s department of psychology. “But we found that when a person sleeps less than their usual amount, they don’t have as much of a boost in positive emotions from their positive events.”
People also reported a number of stressful events in their daily lives, including arguments, social tensions, work and family stress, and being discriminated against. When people slept less than usual, they responded to these stressful events with a greater loss of positive emotions. This has important health implications: previous research by Sin and others shows that being unable to maintain positive emotions in the face of stress puts people at risk of inflammation and even an earlier death.
Using daily diary data from a national U.S. sample of almost 2,000 people, Sin analyzed sleep duration and how people responded to negative and positive situations the next day. The participants reported on their experiences and the amount of sleep they had the previous night in daily telephone interviews over eight days.
“The recommended guideline for a good night’s sleep is at least seven hours, yet one in three adults don’t meet this standard,” says Sin. “A large body of research has shown that inadequate sleep increases the risk for mental disorders, chronic health conditions, and premature death. My study adds to this evidence by showing that even minor night-to-night fluctuations in sleep duration can have consequences in how people respond to events in their daily lives.”
Chronic health conditions – such as heart disease, diabetes, and cancer – are prevalent among adults, especially as we grow older. Past research suggests that people with health conditions are more reactive when faced with stressful situations, possibly due to wear-and-tear of the physiological stress systems.
“We were also interested in whether adults with chronic health conditions might gain an even larger benefit from sleep than healthy adults,” says Sin. “For those with chronic health conditions, we found that longer sleep – compared to one’s usual sleep duration – led to better responses to positive experiences on the following day.”
Sin hopes that by making sleep a priority, people can have a better quality of life and protect their long-term health.
Journal Reference:
Nancy L. Sin, Jin H. Wen, Patrick Klaiber, Orfeu M. Buxton, David M. Almeida. Sleep duration and affective reactivity to stressors and positive events in daily life.. Health Psychology, 2020; DOI: 10.1037/hea0001033
University of British Columbia. “People react better to both negative and positive events with more sleep.” ScienceDaily, 15 September 2020
Materials provided by University of British Columbia. Note: Content may be edited for style and length. September 15, 2020
Your workout has so many benefits for your mental health, longevity, immune system and more.
Many people who loathe exercise arguably feel that way because of how the activity has been marketed to them. For too long, exercise and weight loss have been indivisibly bound, leading many to fall into the comparison trap, experience shame or engage in negative self-talk.
But moving your body grants so much more than a fit figure or relief from the guilt of indulging in a “cheat meal.” Movement is self-improvement beyond the physical form.
None of this is to say I don’t fall victim to feeling absolute dread before a workout. Sometimes the process of lacing up my sneakers and clipping on my nerdy little running belt is beyond torturous, the beasts in my head questioning why I bother.
Sometimes my demons do get the best of me. But on the days I do choose exercise, I just about always feel better than when I started. I can count on one hand the number of times I’ve begrudgingly worked out and felt worse after the fact (the count is one, and it was the time I was hit by a bike while on a run).
From easing symptoms of depression (in my case, clearing some of the dark clouds that appear on what was supposed to be a perfectly sunny day), to relieving stress to protecting the body from injury, so much good is reaped from exercise. I think the marketing department is long overdue for a new strategy, one that links physical activity with the bounty of goodness it can provide. Here are just some of those things to consider.
Working out can lower your stress levels
Exercise yields many mental health benefits, and stress reduction is certainly among them. Whether it’s a boxing session to relieve some pent-up anger or a yoga sequence to help you focus on the present, that physical activity will increase the production of neurohormones like norepinephrine, a chemical that moderates the brain’s stress response.
And it can be the antidote for anxiety
There’s a lot happening in the body when you choose to move. Some of that takes place in the brain, where chemicals are produced to fight the feelings that bring you down. Aerobic exercise in particular (any type of cardio that gets your blood flowing) has been shown to benefit mood disorders and generally improve anxiety.
Working out = happy feelings
Runner’s high, endorphins, the feels — whatever you want to call it, exercise is sure to bring it. Being active causes the brain to release feel-good chemicals that boost your mood; it’s the reason why you almost always feel better post-workout than when you started.
And it can improve self-confidence
Even if you don’t lose a single pound at the gym, exercise can make you feel better about yourself. Research shows that getting physical can boost feelings of self-esteem and improve self-image.
It may even enhance your sex life
Improved self-confidence can work wonders for your romantic world. But beyond that, research has found that men who maintain a regular exercise routine have improved erectile and sexual function.
Exercise offers a new way to explore
Seeing a city by bike or by sneaker is a completely different experience than traditional modes of travel. Running or biking in a new place lets you cover more ground while still letting you stop to smell the roses, so to speak. Even if it’s your own city, you’ll start to learn to navigate the roads more comfortably and notice things you might’ve missed by car. The only reason I know how to get around some of the most dizzying streets of New York City is because I’ve run them. Better yet, combining exercise with nature (even if that nature is a concrete jungle) amplifies exercise’s self esteem-boosting benefits.
Exercise can help you sleep better
A good night’s sleep makes everything better, and exercising can help you nab one. People sleep significantly better and feel more alert during their waking hours if they exercise for at least 150 minutes a week, according to research associated with the National Health and Nutrition Examination Survey.
It can boost your productivity
Exercise is sort of like a gateway drug to getting stuff done: Once you muster up the energy and will for a workout, other tasks become more tolerable, too. Research shows that people who work exercise into their schedules are more productive and energized than their less active counterparts.
And your creativity
Even if it’s just a mid-day walk or skip, a bit of physical activity can enhance your creativity. If you’re stuck on a project or problem, consider a sweat session not a way to procrastinate, but your ticket through it.
Exercise can make you stronger and reduce your risk for injury
This one becomes increasingly important with age, and you know this to be true if you’ve ever pulled a back muscle doing the most mundane activity. It’s frustrating and sometimes debilitating, and the chances of it happening again can be greatly reduced with a well-rounded workout routine — especially one that incorporates strength-training. Exercise is also associated with increased longevity and lower risks for age-related diseases. Your joints and muscles benefit from an active lifestyle.
It can also keep your brain bright
If you haven’t yet noticed, the benefits of exercise are not just physical. Research shows that it can significantly benefit your cognitive function and even help improve your memory by increasing the production of cells in the hippocampus, which is responsible for memory and learning.
And benefit your immune system
A sustained exercise habit helps slow down the changes that happen to the immune system over time, keeping you healthier for longer. This, in turn, reduces your risk for infection and keeps you from getting sick.
With exercise comes community
Even if your gym is closed for the foreseeable future, there’s much to be shared in the joys (and challenges) of working out. A new sport or walking trail expands your horizons and offers you something to share with others. Even online, thousands of communities will root for your goals and get into the nitty-gritty of gear and ice baths, if that’s something you’re after. Whenever I’m out for a run, I like to remember that I have something in common with every fellow runner I spot, no matter our paces.
This story is part of Don’t Sweat It, a HuffPost Life series on improving your relationship with fitness. We’re giving you a guide on the latest thinking on exercise and why we’ve been conditioned to hate it in the past. Mental health and body-positive fitness experts will offer guidance and show you how to find a routine that works for you.
By Kate Bratskeir 07/15/2020 – On Assignment For HuffPost
Trainers share their advice so you can make the most of your fitness routine during the coronavirus lockdown.
The coronavirus lockdown has many people focusing on moving their bodies. Faced with the prospect of not being able to go to a gym or a class, many have turned to YouTube and Instagram in search of workouts.
While it’s good to exercise, of course, you also need to be careful of how it’s done. The margin of error for bad form and mistakes may increase exponentially at home.
The good news is that fixing these issues is as easy as making them in the first place. The first step is recognizing what you’re doing wrong, so that you can address it. Here are a handful of common mistakes people make:
1. Trusting any person who posts a workout on Instagram Not all trainers are created equal, especially if you’re not used to doing exercise and don’t keep an eye on your form.
“One of the most common mistakes today is following influencers who don’t have any training, but who do have lots of marketing behind them,” explains Beatriz Crespo, a specialist with doctoral degrees in both medicine and sports performance.
“It’s like going to a professional who says they can cure you. They’re not a doctor but they do have a marketing package that positions them as a health guru,” she continued. ”You believe them and follow everything they recommend without questioning it and without thinking about it. You follow them because it’s easy, they’ve got bright colors and play the hottest tunes.”
2. Wearing yourself out to get better and faster results According to Crespo, “lots of people really believe that if you don’t get tired, if you’re not stiff the next day, or if you don’t train at a high intensity and with 100% motivation every day, then you’re not making progress or doing anything to make up for being stuck inside, and that will be good for losing weight.”
In her opinion, “this is the greatest myth and lie of the sports industry,” insisting that ”’train hard’ and ’no pain, no gain’ are lies.”
3. Thinking that sweating means you’ll lose weight Nothing could be further from the truth. You sweat when you get dehydrated, and that’s why you shouldn’t exercise wearing lots of clothing or in a very warm setting.
“When you get dehydrated, the same thing happens as when you overtrain. It’s counterproductive, and it’s also dangerous for your health,” Santiago Marchante, a member of the Spanish Federation of Personal Trainers and Fitness, previously told HuffPost Spain.
4. Not staying properly hydrated Water must be by your side throughout the entire routine, said trainer Verónica Costa. Water is more than enough to keep you hydrated; you don’t need sugary sports drinks.
“Unless the exercise is aerobic and lasts a long time (more than 70-75 minutes), it makes no sense to drink those drinks. Many are also hypertonic, meaning that they’re absorbed more slowly than water, and have a high sugar content, so they can cause gastrointestinal discomfort,” Pedro Ruiz, personal trainer and coordinator of tupersonaltrainer.com, previously told HuffPost Spain.
5. Repeating the same exercise over and over again Our body isn’t going to be better just by endlessly repeating the same workout. In fact, it can be counterproductive.
“Variety in stimuli is important to avoid strains,” Crespo said. “We spend a lot of time seated and we need sessions that make up for our sedentary daily routine by providing different stimuli based on four fundamental pillars: strength training, resistance, flexibility and speed.”
Francisco García-Muro, coordinator of physical therapy in physical activity and sports section of the Professional Association of Physical Therapists of Madrid, notes an additional problem: “Working very specific muscles can create an imbalance with respect to the rest of the body, and that ends up manifesting as a problematic condition.”
6. Thinking you’re doing it better because you’re shaking Don’t push yourself too hard at first or you’ll risk getting an injury.
“It’s not healthy for your muscles to shake during a plank exercise and for you to be encouraged to hold on,” Crespo said.
“Always doing everything really fast or getting really tired and finishing with your legs like Jell-O isn’t healthy either,” she continued.
7. Working above or below your abilities You need to measure your strength to know where both your upper and lower limits are. If you want the exercise to be effective, physical therapist Pablo Olabe recommends getting a heart rate monitor. Then figure our your target heart rate for your age and health status and strive to work in that range.
8. Pushing past your limits to do as many reps as the trainer There’s no reason for you to do the same number of reps as the online trainer who’s guiding you. Listen to your own body.
“The professional has to give you some guidelines so you can learn to monitor yourself on your own,” Crespo said. “In that sense, you need to measure the perception of fatigue that you get from the exercise or sequence of exercises suggested. From there, as a trainer, I can tell you a maximum of 20 reps and tell you the kinds of feelings I want you to get.”
It’s advisable to stop doing the exercise when you start to feel worn out, but you still have strength to keep going: “On a scale of 0 to 10, where 0 is not tired at all and 10 is really tired, that would mean being around 6 or 7. Stop when you get there, whether it’s 6 reps, 8 reps, or the maximum of 20,” Crespo said.
9. Not paying attention to whether you have the right form “No one is going to correct your form like they do in guided classes at the gym, so you have to be the one who takes to the time to fix it,” says Costa. “You can’t rely on what you see on the computer screen, “so I recommend doing the exercise in front of a mirror wherever possible.” Don’t worry if this means you miss a rep or two, because what it really means is that you’re preventing a possible injury.
10. Not resting or listening to your body “Rest is part of training and it’s really necessary so your body can regenerate tissues and improve bone quality after exercising,” Crespo said.
According to Olabe, it’s important to know how to listen to your body when you exercise, as well as when it should rest.
“If we’re not able to listen to it and then the next day we don’t stop or we take it up a notch, the only thing we’ll end up doing is get injured,” he pointed out. He recommends three ways to exercise based on your baseline condition.
No regular activity: one light day of activity, one day of rest, one day of activity, one of rest. Repeat.
In good condition: two days of activity, one of rest, two days of activity. Repeat.
Regularly exercise: three or four days of activity, one of rest, three or four days of activity, one of rest. Repeat.
11. Starting without warming up and doing the exercises cold The first thing to do before starting any round of exercise is to warm up, said Costa, who recommends spending 10 minutes on your warm-up.
“It’s like getting everything ready to go,” García-Muro added. “The warm-up reduces the risk of injuries, and it’s also how you can get the most out of the work you do.”
Even if you’ll only be working out for half an hour, you still need to warm up, either with a specific routine or by doing the first round more lightly.
12. Overvaluing stretching “Stretching is healthy, but it’s not a cure-all,” Crespo said.
“Our tissues are made to move. If you don’t move, you’re not going to make up for the firmness they lose with the lack of movement,” she continued.
That’s when your muscles, ligaments, and tendons become more flexible: “The tissues rub more freely against one another and you automatically feel fewer contractions or feelings of tension in different parts of the body, such as your neck, lumbar region, hips, shoulders, etc,” she said.
That’s why, to be flexible, first we need to move and then we need to stretch.
13. Undervaluing stretching It’s not a cure-all, as mentioned, but it is necessary. In fact, Olabe recommends dedicating one session per week just to stretching.
“It’s a mistake to skip the stretching after a session, and it’s also a mistake not to dedicate entire sessions to doing a good set of stretches, myofascial release, and other techniques that are super healthy for the body,” added Crespo.
14. Giving up because an exercise becomes too much for you You should stop the exercise if it becomes painful, but you can and should continue with the next one.
“Stop doing that exercise and move on to the next one because you might hurt yourself. It doesn’t matter if you skip one,” Crespo said. “If you can’t manage now, you will get there. The important thing is not to get discouraged or give up.”
15. Turning on the TV or keeping an eye on your phone When you do exercise, the best thing to do is to leave your phone or any other distraction like the TV or a book switched off or out of reach.
“I believe that if you’re concentrating on one thing, you can’t be concentrating on another. It will be much less effective,” explained Olalla Eiriz, a trainer from VIP Training.
16. Doing an unsupervised class if you’re dealing with an injury YouTube or Instagram classes are good, but be cautious if you have any problems or injuries.
“Anyone with an underlying problem, back pain, injuries, or who is pregnant should sign up for specific classes and do guided training,” Costa said.
17. Focusing on the scale Forget about the scale and weighing yourself. It’s not good for anything. And even less so if you’re not used to working out regularly, because you may end up gaining weight. Muscle weighs more than fat, so Crespo emphasized that you shouldn’t pay too much attention to the numbers. Just enjoy the movement and forget about the rest.
What Gets You Out of Bed in the Morning?
When asked what is the single most powerful contributing factor to one’s health and vitality, integrative medical doctor Oscar Serrallach answered without hesitation: having a sense of purpose. Serrallach went on to describe that while some of his patients have developed great regimes of nutrition, lifestyle activities and movement to support their wellbeing; those without a clear sense of purpose in their life experience continuing struggle with physical health issues. The distinguishing quality of many of his healthiest patients – those who transcend common health challenges despite not having lived by the book, in terms of healthy lifestyle factors – is that they seem to be the most aligned or ‘called’ towards some primary focus of meaning in their life.
Japanese culture actually has a word which addresses this focus. The word is ikigai and translates simply as, ‘reason for being’.
What is Your ‘Reason for Being’?
According to the Japanese, everyone has an ikigai. To find it often requires deep enquiry and lengthy ‘search of self’ – a search which is highly regarded.
The term ikigai is composed of two Japanese words: iki referring to life, and kai, which roughly means “the realisation of what one expects and hopes for”. Unpacking the word and its associated symbol a bit further, ikigai is seen as the convergence of four primary elements:
What you Love (your passion)
What the World Needs (your mission)
What you are Good at (your vocation)
What you can get Paid for (your profession)
The word ikigai, that space in the middle of these four elements, is seen as the source of value or what make one’s life truly worthwhile. In Okinawa, Japan, ikigai is thought of as “a reason to get up in the morning”. Interestingly, while certainly incorporating the financial aspects of life, the word is more often used to refer to the mental and spiritual state behind our circumstance as opposed to our current economic status alone. Even if we are moving through a dark or challenging time, if we are moving with purpose, if we are feeling called toward something or have a clear goal in mind, we may still experience ikigai. Often the behaviors that make us feel ikigai are not the ones we are forced to take based on the expectations of the world around us, but rather they are the natural actions and spontaneous responses that emerge from a deep and direct connection to life.
The Question of Purpose
Many ancient indigenous cultures took time to honour the question of purpose through ceremony, vision quest and rites of passage in order to help reveal the essential role that each member was born to play in the greater tribe and story of life; though the space and reverence for this question does not always seem to exist today. For many, our decisions around life-focus unfold in a more reactionary way, propelling us into educational, professional and life-directional paths based less on deep inner calling or soul-inspired vision, and more on societal expectations, so-called ‘practical reality’ and what is required to survive in the systems we’ve created to live in.
The truth is, if there was ever a time on our planet where a sense of true purpose was needed, required, or desperately called for, now would be that time. But amidst the multi-layered pressures of our modern world, how do we peel back the layers and discover why we are here and what we are really supposed to be doing?
American mythologist and author Joseph Campbell shared his view on fulfilling our purpose when he said,
My general formula for my students is,
‘Follow your bliss.’ Find where it is, and don’t be afraid to follow it .
Sacred Activism, encourages us on the other hand to find our purpose by ‘following our heartbreak’. Andrew Harvey calls us to discover that which is most deeply disturbing in our world and to use this as a catalyst to propel our actions and discover where we can make the biggest difference.
Meanwhile, philosopher and civil rights leader Howard W Thurman said:
Don’t ask what the world needs.
Ask what makes you come alive and do that…
Because what the world really needs is people who have come alive.
While each of these viewpoints are powerfully compelling in their own right, whether we are following our bliss, following our heartbreak, or that which makes us come alive (or a combination of all three!), for many of us there is also an apparent need to follow that which pays the bills each month and allows us to cover the basic necessities of life. So how do we balance all of these factors in the creation of a life which is meaningful, purposeful and aligned with our true calling? Is it possible to have it all? The essence of ikigai gives us a framework to balance these elements into a cohesive whole.
Passion as a Vehicle for Change and Contribution
As the world moves through massive change on many levels, more and more people are feeling called to align their skills and gifts with a higher cause or sense of contribution. Beautiful examples are emerging in many arenas of social change and activism where people are not abandoning their passion for the cause but rather channeling the thing they most love doing in the direction of positive change – and discovering inspired ways to support themselves along the way.
Sixteen year old rapper, dancer and global youth director of Earth Guardians Xiuhtezcatl Martinez is a living example of ikigai, blending his creative gifts and passion for the Earth in the rise of a world-wide youth-lead revolution in support of future generations. Poet/rapper/Facebook sensation Prince Ea has woven his love and concern for humanity and Earth with a gift for capturing profound messages into powerfully creative 3-5 minute videos – an expression of ikigai which galvanises the energy and support of millions of people online each week. Visionary art therapist and yoga teacher Atira Tan responded to her “heartbreak” witnessing child sex trafficking in Asia and has discovered incredible passion and aliveness through the sharing of her global foundation Art2Healing, bringing justice and transformational healing and movement arts to those who have suffered from this experience.
Youth Director of Earth Guardians, Xiuhtezcatl Martinez, in hip-hop expression of ikigaiYouth Director of Earth Guardians, Xiuhtezcatl Martinez, in hip-hop expression of ikigai.
The truth is many of the challenges we face in today’s world are not simple, technical challenges. They are complex, multi-dimensional issues which will require expansive, multi-dimensional thinking and action. The type of thinking, action and energy that emerges naturally when we are in the throes of creative expression or connection with others. When we are immersed in any endeavor that brings us into our hearts, that makes us come alive – and we are bringing ourselves fully to it – instantly we become more generative, more magnetic and more dynamic in our ability to navigate challenges and discover pathways of breakthrough.
What is Your Ikigai?
Take a moment to draw your own version of the overlapping circles of the ikigai symbol and consider the following:
What do you Love? What aspects of your life bring you into your heart and make you come alive?
What are you Great at? What unique skills do you have that come most naturally to you? What talents have you cultivated and what do you excel at even when you aren’t trying?
What Cause do you believe in? What breaks your heart or pulls at your gut? What change would you most love to create in the world? What would you give your life for?
What do people Value and pay you for? What service, value or offering do you bring, or could you bring, that brings real value to others? Something people need and are happy to pay for or share some value in exchange?
Take a few minutes to write whatever key words, phrases, and ideas come up for you in each circle, then look for areas of natural overlap. Reflect on the sum total of these elements and how they may relate to each other. Bring yourself quietly to the centre of the circles and leave space in your mind for whatever impulse or calling may emerge naturally in the coming days… What is one simple thing you could do or be today that would be an expression of your ikigai?
This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.
Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.
In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
Tai chi movement
A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.
Belief systems
You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:
Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.
Tai chi in motion
A tai chi class might include these parts:
Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.
Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.
Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.
Getting started
The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:
Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.
Check with your doctor. If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.
Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center.
If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.
Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.
Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.
Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.
No pain, big gains
Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:
Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.
Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.
Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.
Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.
Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.
Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. Tai chi has many physical and emotional benefits. Some of the benefits of tai chi include decreased anxiety and depression and improvements in cognition. It may also help you manage symptoms of some chronic diseases, such as fibromyalgia or chronic obstructive pulmonary disease (COPD).
1. Reduces stress
One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.
In 2018, one study compared the effects of tai chi on stress-related anxiety to traditional exercise. The study included 50 participants. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed.
Tai chi is very accessible and lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.
2. Improves mood
Tai chi may help improve your mood if you are depressed or anxious. Preliminary research suggests that regularly practicing tai chi can reduce the symptoms of anxiety and depression. It’s believed that the slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones. Further research is being done to establish a clear link between tai chi and improved mood.
3. Better sleep
Regularly practicing tai chi may help you to have more restful sleep.
One study followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep compared to those in the control group. This same group also experienced a decrease in their anxiety symptoms.
Tai chi can improve sleep for older adults, too. In a study published in 2016, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.
4. Promotes weight loss
Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.
5. Improves cognition in older adults
Tai chi may improve cognition in older adults with cognitive impairment. More specifically, tai chi may help improve memory and executive functioning skills like paying attention and carrying out complex tasks.
6. Reduces risk of falling in older adults
Tai chi can help improve balance and motor function, and reduce fear of falling in older adults. It can also reduce actual falls after 8 weeks of practice, and significantly reduce falls after 16 weeks of practice. Because fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-being in older adults.
7. Improves fibromyalgia symptoms
Tai chi may compliment traditional methods for management of certain chronic diseases.
Results from a 2018 study showed that a consistent tai chi practice can decrease the symptoms of fibromyalgia in some people. Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.
8. Improves COPD symptoms
Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). In one study, people with COPD practiced tai chi for 12 weeks. At the end of the study, they have improvements in their ability to exercise and reported an overall improvement in their quality of life.
9. Improves balance and strength in people with Parkinson’s
In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.
10. Safe for people with coronary heart disease
Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may help you:
increase physical activity
lose weight
improve your quality of life
11. Reduces pain from arthritis
In a small-scale 2010 study, 15 participants with rheumatoid arthritis (RA) practiced tai chi for 12 weeks. At the end of the study, the participants reported less pain and improved mobility and balance.
A larger, earlier study found similar results in people with knee osteoarthritis (OA). In this study, 40 participants with knee OA practiced 60 minutes of tai chi, two times a week for 12 weeks. Following the study, participants reported a reduction in pain and an improvement in mobility and quality of life.
When compared to physical therapy, tai chi has also been found to be as effective in the treatment of knee OA.
Always talk to your doctor before starting tai chi if you have arthritis. You may need to do modified versions of some of the movements.
Is tai chi safe?
Tai chi is generally considered to be a safe exercise with few side effects. You may experience some aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of tai chi are associated with increased risk of injury to joints. Especially if you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.
If you’re pregnant, talk to your healthcare provider before beginning a new exercise program.
How to start tai chi
Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. If you’re new to tai chi, take a class or get an instructor.
Tai chi is taught in studios all over the United States and other countries. Larger gyms, like the YMCA, sometimes offer tai chi classes as well.
Choosing a tai chi style
There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.
Yang style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.
Wu style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.
Chen style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.
Sun style tai chi shares a lot of similarities with Chen style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.
Hao style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.
How does tai chi differ from yoga?
Tai chi emphasizes fluid movement and has roots in Chinese culture. Yoga focuses on posing and originated in Northern India.
Both tai chi and yoga are forms of exercise that involve meditation and deep breathing, and they have similar benefits, such as:
relieves stress
improves mood
Improves sleep
Takeaway
Tai chi is an exercise that can benefit both healthy adults and adults living with a chronic condition.
The benefits of tai chi include:
better sleep
weight loss
improved mood
management of chronic conditions
If you’re interested in trying tai chi, an instructor can help you get started. Classes are offered in specialized studios, community centers, and gyms.
This essay is part of a column called The Wisdom Project by David Allan, editorial director of CNN Health and Wellness. The series is on applying to one’s life the wisdom and philosophy found everywhere, from ancient texts to pop culture. You can follow David at @davidgallan. Don’t miss another Wisdom Project column; subscribe here.
“What is the meaning of life?”
It’s one of those enormous questions that’s so important — both philosophically and practically, in terms of how we live our lives — and yet we rarely, if ever, stop to really think about the answer.
Given that you might be able to formulate your response in less than a minute, the wisdom-to-effort ratio for this philosophical exercise could not be more advantageous.
And having an answer may even improve your health and help you live longer.
A new study published Tuesday in the Journal of Clinical Psychiatry examined the relationship between our physical and mental well-being and the search for, or presence of, purpose in life.
After studying 1,300 subjects from ages 21 to more than 100, the authors found that older people were more likely to have found their life’s purpose, while younger people were more likely still searching. That’s logical, given that wisdom is often born from experience. According to research by Stanford education professor William Damon, the author of “The Path to Purpose,” only 20% of young adults have a fully realized sense of their life’s meaning.
And according to the new study, the presence of meaning in one’s life showed a positive correlation to one’s health, including improved cognitive function, while searching for it may have a slight negative effect. Mental and physical well-being was self-reported, and having a sense of purpose tended to peak around age 60, the study found.
According to two other studies published in 2014 — one among 9,000 participants over age 65 and another among 6,000 people between 20 and 75 — those who could articulate the meaning and purpose of their lives lived longer than those who saw their lives as aimless. It didn’t seem to matter what meaning participants ascribed to their life, whether it was personal (like happiness), creative (like making art) or altruistic (like making the world a better place). It was having an answer to the question that mattered.
The connection to longevity could be causal — having purpose may help one cope with daily stress, as other research has shown — but it could also be that those who think about life’s meaning are more likely to do other activities that promote good health.
Or as the philosopher Friedrich Nietzsche is quoted as saying, “He who has a why to live for can bear almost any how,” nicely summing up the connection between having purpose and forbearance in one’s life.
Starting an annual meaning of life resolution
The easiest but perhaps healthiest resolution you could make in the New Year may be to simply ask yourself what the meaning of life is for you. What gives you purpose? Why are we all here?
Every January for more than two decades, I have taken a few moments to ponder the answer to the question.
The reason I ask it annually is because my answer changes over time, which I find interesting and insightful. There is no objectively correct answer, I believe, only answers that are right for you at any given time.
Great thinkers (and celebrities) have given the question thought, so you can look to the words attributed to them for inspiration. Aristotle, the Greek philosopher who lived 2,500 years ago, is believed to have written that the essence of life is “to serve others and to do good,” and the Roman philosopher Cicero, born 280 years later, came to the same conclusion. As did Russian author Leo Tolstoy, who wrote, “The sole meaning of life is to serve humanity.” And His Holiness the Dalai Lama added, “if you can’t help them, at least don’t hurt them.”
Scottish rugby legend Nelson Henderson put the same notion poetically when he said, “The true meaning of life is to plant trees, under whose shade you do not expect to sit.” And actress Whoopi Goldberg’s meaning-of-life metaphor was to “throw little torches out to lead people through the dark.”
“Love” was the conclusion of Trappist monk and writer Thomas Merton, and “Buffy the Vampire Slayer” actress Julie Benz. Alternatively, actor Arnold Schwarzenegger concluded, “The meaning of life is not simply to exist, to survive but to move ahead, to go up, to achieve, to conquer.”
My favorite answer, though, is the Zen-like circular reasoning attributed to writer Robert Byrne, who put it, “The purpose of life is a life of purpose.”
Some have concluded that life’s meaning is subjective. “There is not one big cosmic meaning for all,” Anaïs Nin wrote in her diary. “There is only the meaning we each give to our life, an individual meaning, an individual plot, like an individual novel, a book for each person.”
I agree, which is why I recommend formulating your own answer. “Each man must look to himself to teach him the meaning of life. It is not something discovered: It is something molded,” wrote Antoine de Saint-Exupéry, well-known for his book “The Little Prince.”
Taking a few moments to record your answer to the question “what is the meaning of life?” is the kind of simple exercise that effectively adds meaning to your life.
And then I suggest answering it every year. Looking back at how your thinking has evolved and been influenced by experience tells you something more about yourself. Cumulatively, it gets you closer to a deeper self-understanding.
In 1997, my answer was “the discovery, pursuit and attainment of one’s bliss,” inspired by myth expert Joseph Campbell. A year later, is was to make “the world a better place.” In 2002, the year I got engaged, it was simply “Love.” And the year we conceived our oldest daughter, it was the less-romantic “continuation of one’s DNA to the next generation.” But most years, my answer is some combination of love, legacy, happiness, experience and helping others.
As a practical matter, if you want to do the annual “Meaning” exercise, I suggest not looking at past answers before answering anew, to avoid biasing your answer. I write them down on the same now-yellowing piece of loose-leaf paper, and keep it someplace safe.
The last use of this experiment is to try to turn your answer into action. If you conclude, as Tolstoy and Aristotle did, that the meaning of life to help others, that should help motivate you to do more of it. If “love,” is the answer, then love more. If it’s “find your bliss,” then get searching for it.
This is not a theoretical exercise. Whatever small step you make toward finding the meaning of life is a step toward a more meaningful, and longer, life.
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