Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


3 Comments

7 Elements of Wisdom That Can Make You Happier as You Age

Despite aches and pains, the wisdom that comes with age can make you happier.

Despite more physical aches and pains as we age—the ‘paradox of aging’ suggests that older people are generally more comfortable in their own skin, feel better about themselves, and grow happier in their lives year after year…decade after decade.

Nora Ephron once said, “Looking back, it seems to me that I was clueless until I was about 50 years old.” As someone who just entered my sixth decade of life, I concur. The inherent wisdom that comes from life experience makes it easier to cope with the pitfalls of aging. Empirical evidence also suggests that lots of people get happier as they get older.

A new study by age researchers at the University of California, San Diego, reports that despite having more physical ailments, older adults living in southern California tend to be happier and have markedly better mental health than their younger counterparts.

The August 2016 study, “Paradoxical Trend for Improvement in Mental Health With Aging,” appears in The Journal of Clinical Psychiatry.

For this study, senior author Dilip Jeste, M.D., Professor of Psychiatry and Neurosciences and director of the Center on Healthy Aging at UC San Diego, and colleagues collected data via phone interviews on the physical health, cognitive function, and other measures of mental health in 1,546 adults, ages 21 to 100 years living in San Diego county.

Jeste emphasizes that this study wasn’t restricted to psychological well-being, but included other markers of mental health. One caveat about this demographic—and the cross-sectional method of collecting information—is that these findings only provide a snapshot of a limited geographic area at one-moment-in-time and are not longitudinal.

The Wisdom of Aging Facilitates an Upward Spiral of Psychological Well-Being
The researchers found a substantial improvement to psychological well-being among older adults that followed a linear trajectory—which improved year after year once people got over the hump of the colloquial “midlife crisis.” The linear nature of the findings surprised the researchers. In fact, the oldest cohort in this study had mental health scores significantly better than the youngest cohort.

Across the board, the participants in their 20s and 30s reported higher levels of perceived stress and symptoms of depression and anxiety. Alarmingly, this period of early midlife was associated with far worse levels of psychological well-being than any other period of adulthood, which is cause for concern.

These findings turn conventional notions of aging upside down. Aging in the 21st century doesn’t appear to be an unavoidable process of physical and cognitive decline. In a statement, Jeste said, “Some cognitive decline over time is inevitable, but its effect is clearly not uniform and in many people, not clinically significant—at least in terms of impacting their sense of well-being and enjoyment of life.”

In terms of causation, the specific reasons for improved positive mental health in old age are difficult to pin down. That said, below are seven elements of wisdom that I’ve found make people happier as they age based on empirical evidence and life experience.

7 Elements of Wisdom for Aging Gracefully by Bergland

  • Stop holding grudges against yourself and others.
  • Embrace who you are, warts and all.
  • Vocalize your imperfections shamelessly.
  • Practice conscientious emotional regulation.
  • Stay even-keel via equanimity.
  • Apologize wholeheartedly for any wrong-doing.
  • Move on! Let go of negative emotions and regrets.

As we age, many people inherently learn the above elements of wisdom through life experience. That said, over the years I’ve found that having an itemized punch list of target mindsets and behaviors makes it easier to expedite your learning curve.

Conclusion: It Really Is “Getting So Much Better (All the Time)”
From a public health perspective, Jeste is concerned that the rates of psychological distress and mental illness in young people are rising at an alarming rate. Also, other studies have shown that mortality rates among specific middle-aged groups have skyrocketed in the past ten years. In a statement, Jeste concluded,

“Inadequate attention has been paid to mental health issues that continue or get exacerbated post-adolescence. We need to understand mechanisms underlying better mental health in older age in spite of more physical ailments. That would help develop broad-based interventions to promote mental health in all age groups, including youth.”

The latest research reminds us all that there is a light at the end of the tunnel for anyone in an earlier stage of life, or in midlife, who is feeling malcontent or suffering from depression. I’ve lived through this myself. As an adolescent—and again in my late 30s—I suffered major depressive episodes (MDE) that included suicidal ideation. Hang in there. I am living proof that it really does start getting better at a certain point in life. If you are suicidal, please seek assistance: <U.S.> http://www.suicidepreventionlifeline.org/       <Canada>  https://www.suicideprevention.ca/need-help

Below is a passage I wrote for The Athlete’s Way over a decade ago—just months after getting through a harrowing MDE. This advice has continued to work for me over the subsequent years. If you are currently struggling with mental health issues, hopefully, these insights will be helpful for you, too.

“When life throws me a curveball, I have learned from experience to be proactive and reach out to friends and mental health professionals to help me through. When you are in the blackest of blackness, the light seems like it will never enter your brain again. But it will. The light will flicker again. That is the human spirit; it always, always comes back. I’ve been there myself. If you are depressed or suicidal do whatever you have to do to stay vital and get yourself back on track.
You were born to be alive. Don’t isolate. Reach out. Ask for help. There will be sunbeams in your soul again. Ride out the storm—but don’t do it alone. People will take care of you. Let them. And make a vow, when you’re back on top, to give something back.”

 

Christopher Bergland       Aug 29, 2016

 

smile

Express Gratitude
– Not Because You Will Benefit From It,
But Others Might

The world is currently in the midst of a pandemic where the most useful thing many of us can do is stay at home and keep away from others. Schools, restaurants, office buildings and movie theaters are closed. Many people are feeling disoriented, disconnected and scared.

At this time of soaring infection rates, shortages of medical supplies and economic downturns, there are also examples of people looking for ways to express their gratitude to those on the front lines of fighting the epidemic. In many European countries, for example, people are expressing gratitude for the work of the medical staff by clapping from their balconies. Recently, this same practice has migrated to New York City.

As psychology researchers, we have been working to study the connection between gratitude and well-being.

Gratitude and well-being connection
In 2013, psychologists Robert Emmons and Robin Stern explained gratitude as both appreciating the good things in life and recognizing that they come from someone else.

There is a strong correlation between gratitude and well-being. Researchers have found that individuals who report feeling and expressing gratitude more report a greater level of positive emotions such as happiness, optimism and joy.

At the same time, they have a lower level of negative emotions such as anger, distress, depression and shame. They also report a higher level of life satisfaction.

Furthermore, grateful individuals report a greater sense of purpose in life, more forgiveness and better quality of relationships, and they even seem to sleep better.

In short, grateful individuals seem to have more of the ingredients needed to thrive and flourish.

There are several plausible explanations for the apparent connection between gratitude and well-being. It may be that gratitude serves as a positive lens through which to view the world.

For example, grateful individuals may be inclined to see the good in people and situations, which may result in a more compassionate and less critical view of others and themselves.

Grateful individuals may also be naturally prone to forming mutually supportive relationships. When someone expresses gratitude, the recipient is more likely to connect with that person and to invest in that relationship in the future.

Gratitude exercises have weak effects
However, there is one important caveat to this research. It shows that gratitude is correlated with well-being, but it does not prove that expressing gratitude actually improves well-being.

Psychologists have conducted a number of experiments to see if giving thanks leads to greater well-being. For example, individuals may be asked to perform gratitude exercises at home and then report on their well-being afterward. These exercises include writing a thank-you letter or keeping a journal of things one is thankful for.

Several review papers over the past four years, including our recent paper, indicate that these gratitude exercises have fairly weak effects on well-being.

These review papers combine the findings from multiple different studies, which allows researchers to be more confident that the findings are consistent and can be trusted.

Researchers found that such gratitude exercises only increase happiness and life satisfaction a little bit. Similarly, the effect on symptoms of depression and anxiety was also small.

Express gratitude to help others
We are not suggesting that expressing gratitude has no value. Rather, we argue that gratitude should not be thought of as a self-help tool to increase one’s own happiness and well-being.

Instead, gratitude may be most valuable as a way of honoring and acknowledging someone else. Indeed, researchers have found that expressions of gratitude lead to improved relationships for both the one expressing gratitude and the recipient. The lead researcher of a 2010 study – psychologist Sara Algoe – concluded that for romantic relationships, gratitude worked like a “booster shot.”

During this global pandemic, perhaps it is more important than ever to express gratitude to the important people in our lives – not just loved ones, but the countless public officials, health care professionals and others who are fighting on the front lines.

April 2, 2020 
 
Jennifer Cheavens          Associate Professor of Psychology, The Ohio State University
David Cregg       Doctoral Candidate in Clinical Psychology, The Ohio State University
 
Disclosure statement
Jennifer Cheavens receives funding from the National Institute of Diabetes and Digestive and Kidney Diseases.
She is also under contract with Cambridge University Press and receives compensation for editorial duties from John Wiley & Sons, Inc.
 
David Cregg does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article,
and has disclosed no relevant affiliations beyond their academic appointment.
 
Partners
The Ohio State University       /      The Ohio State University provides funding as a founding partner of The Conversation US.

 


9 Comments

How to Stay Calm and Healthy During a Pandemic

The coronavirus pandemic is understandably causing panic in many people. Yet, fear doesn’t help anything. So how can you remain calm—and healthy—and help others in the process? How can you be a positive emotional contagion that helps not only yourself but others feel better about the global situation?

Buying six months’ worth of toilet paper, paper towels, cleaning goods, and food won’t help. Really.

Yes, it might give you a little peace of mind. I know my full pantry, refrigerator, and freezer (and large package of TP) do, indeed, provide me with a sense of security during this pandemic.

But purchasing more than what you need for a week or two, stockpiling as if the world were ending…that isn’t helpful. First, it leaves others without supplies—ones they might actually need. (Some people are out of toilet paper and just want a few rolls!) Second, the buying frenzy only adds to the emotional upheaval, panic, and overwhelm you and others feel.

So, let’s talk about what will help you stay calm and healthy during a pandemic.

Act Wisely
In North America as in most parts of the world, we are focused on taking precautions and acting wisely. We are practicing social distancing by staying home more, not gathering in large groups, and washing our hands and using hand sanitizer…a lot.

We are also doing other things. My acupuncturist closed his clinic to do a deep clean. My husband is being interviewed virtually for a gig (rather than in person). Companies have asked employees to work from home. My 96-year-old mom’s new doctor told her not to come to the office for a routine visit.

The key is to avoid potential exposure—from you or someone else, like eating out, attending large events, spending time in crowded places, or flying. Yet, you also want to live your life to the fullest extent possible.

How can you live fully while stuck at home? It’s not as hard as it seems.

Stay focused on your priorities and take action in ways that are appropriate and safe. For example, you can hunker down and write your book, shoot and share videos to promote a product, conduct virtual meetings, build the website you never have time to create, declutter, and exercise from the comfort of your home.

Or be a positive force for good. A friend of mine said she had started calling those people she knows who live alone. A neighbor of mine that goes into town daily offered to shop for those in our community who can’t or don’t want to leave their homes.

4 Ways to Stay Calm During a Pandemic

See yourself as a leader and role model. Your job is to be calm and centered amidst the chaos. That means you have to quell your own fear and panic.

Here are four ways to remain calm:

1. Limit your intake of news. I’m not saying you shouldn’t remain informed. Of course, you want to do so! But don’t watch the news incessantly.

I remember after 9/11, I watched identical CNN broadcasts for hours waiting for a new report. I have found myself doing the same in the last few days…watching or listening to the news to hear updated news about the pandemic.

Constant consumption of news just feeds your panic and fear. Watch the news only once or twice per day. In this way, you remain informed without allowing yourself to obsess all day long. I, too, have begun to limit how much I watch the news or consume information about the coronavirus via social media or the Internet.

2. Stay busy. If you have nothing to do, you will find your mind trained on fearful thoughts. Or you will seek out other panicky people on social media or television.

Focus on your agenda. What did you want to get done today? What projects could use your attention? Take action on these things so your mind and body remain busy…and calm.

Plus, being productive will make you feel better in general.

3. Increase your mental, emotional and physical self-care routines. These will provide you with a more peaceful countenance no matter what is going on around you.

Now is the time to increase or start a meditation practice. Try meditating twice daily.

Make sure you exercise daily. Exercise makes you happier and reduces stress. Plus, it helps you remain healthy. Try a quick walk outside to boost your mood.

Train your brain on the positive. What might you gain by staying home for a few weeks? How might you make being housebound a pleasant experience? What might be the outcome of a self-quarantine—for yourself and others?

4. Have faith. It’s been said that faith is more important than fear, and in the case of a pandemic, that’s true.

We know that “this, too, will pass.” So focus on a positive future, one where no one gets the coronavirus, travel bans are lifted, large gatherings are safe, and you no longer need to stay at home.

7 Ways to Take Care of Yourself During a Pandemic

Now is a great time to take a serious look at your health routines. Are you taking good care of yourself? Not only do you want to increase your level of emotional and mental health by staying calm, but you also want to improve your physical health.

To help you boost your immune system and ward off illness, here are seven common-sense things you can start doing today.

1. Wash Your Hands (and More)
You’ve heard this ad nauseam and seen all the cartoons as well, but it’s sound advice. Wash your hands for more extended periods and more often—especially after touching surfaces, shaking hands, handling any items made of plastic, glass, or cardboard. Wash your hands also after opening mail, receiving packages, or putting away groceries.

Along with hand washing comes the following advice: avoid touching your mouth, nose, and eyes (especially if you haven’t washed your hands first).

If you feel unwell or have a compromised immune system, consider wearing a mask, too.

2. Use Hand Sanitizer and Sanitizing Wipes
I know these can be difficult to find right now, but if you have some, use them to clean surfaces and to cleanse your hands after touching anything. Don’t forget to wipe off the plastic or cardboard boxes of food you purchase at stores or any packages your receive via mail delivery services—or wash your hands afterward.

The Internet has a host of articles on making your own hand sanitizer and wipes. So, if you can’t purchase any, make your own.

3. Sleep Enough
If you are working from home or quarantined for any reason—sick or not, sleep needs to become your priority. Actually, even if you are still working, sleep should be non-negotiable.

To boost your immune system, sleep eight hours per night…or more. Sleep helps fight off infectious diseases. In fact, there are studies that show that sleeping less than seven hours increases your chances of getting sick considerably. This is not the time to be sleeping only five or six hours per night!

4. Eat a Healthy Diet
Help your body fight off illness and stay strong by eating healthy foods rather than sweets and junk. You’d be amazed at how much difference a nutrient-rich diet makes on your immune system.

And cook healthy meals at home for the time being. Stop frequenting restaurants, salad bars, and fast-food places. Even take-out or delivery could introduce a source of infection.

5. Boost Your Immune System
If you don’t already take multi-vitamins, start doing so. I could go into a long discussion of what supplements to take, but I’m not an expert or doctor. Find a herbalist or nutritional counselor who can help you determine what supplements are best for you.

There are also a host of herbs that boost your immune system. Of course, check with your doctor before adding anything new to your diet.

Some people will claim that supplements and herbs are effective only because of their placebo effect. It doesn’t matter why they work; all that matters is that they help you stay healthy.

6. Lower Your Stress Level
The immune system reacts badly to stress. Fear and anxiety put your body into the flight-or-fight mode, which is driven by your sympathetic nervous system. This response is your body’s reaction to danger and helps you survive stressful and life-threatening situations.

According to the Cleveland Clinic, “During the fight or flight response, your body is trying to prioritize, so anything it doesn’t need for immediate survival is placed on the back burner. This means that digestion, reproductive and growth hormone production, and tissue repair are all temporarily halted. Instead, your body is using all its energy on the most crucial priorities and functions.”

The article goes on to explain, “Living in a prolonged state of high alert and stress can be detrimental to your physical and mental health.” Indeed, chronic stress is known to suppress immune function and increase susceptibility to disease.

So…again…stay calm! Meditate. Pray. Exercise. Watch funny movies. Go for a walk in the woods or on the beach. Take a nap. Read a book.

Don’t watch the news or engage in conversations about the pandemic that raises your level of stress.

7. Focus on the Positive
Drop the end-of-the-world mindset. Be a positive emotional contagion. Guide conversations toward something other than the pandemic. Be happy and upbeat and help others stop feeding the negative emotional cycle.

And think positive thoughts. Feel grateful for whatever you can—the rain, the sun, your elderly parents’ safety, the paycheck you just received, the spring flowers in bloom, the call from your friend or child, the extra time to read a book, or the new opportunities coming your way.

While you are at it, stop complaining about things that are out of your control, like empty shelves at the supermarket, the kids being home from school, not being able to attend a concert or the theater, or anything else. Complaining doesn’t help you or anyone else.

You will find it easier to stay positive and grateful if you remain present. Stop focusing on the past or the future. Stay in this moment.

This, Too, Shall Pass
Finally, remember, this pandemic will pass. It may take a little while, but the coronavirus will peter out. When it does, you and I—and the entire world—will be more prepared next time, if there is a next time. And we will find that the aftermath provides new opportunities, deepened relationships, and a different view of what it means to be part of a global community.

While you wait for the situation to change, be a force for good—a positive emotional contagion that infects everyone you encounter. By staying positive, calm, and healthy, you keep those around you calm and healthy, too.

If you have helpful advice to add to this post, please share it in a comment below. And share this post with anyone you feel might benefit.

Note: It’s important to stay informed about the state of coronavirus for the health and safety of your friends, family, and co-workers. Please visit the World Health Organization and the Center for Disease Control websites for up-to-date information. Also, be sure to check out your local health agencies and authorities for updates about your area.

 

pandemic

pandemic

 

Staying Healthy During a Pandemic: 10 Immune-Boosting Tips

During the current coronavirus outbreak, you’re probably (very rightfully so!) concerned for your health and that of your family. The CDC has several recommendations for preventative action against coronavirus, including social distancing, hand-washing, and clean frequently touched surfaces daily.

We 100% agree with all of these recommendations, but additionally believe it’s prudent to do everything possible to boost your immune system to decrease the likelihood of getting sick (with coronavirus or any other seasonal bug, for that matter!)

Here are 10 easy ways you can help strengthen your immune system.

Eat immune-boosting foods.

​Examples include: ginger, turmeric, honey, garlic, lemon, mushrooms, and bone broth.

Take immune-boosting supplements.

​Try elderberry, zinc, vitamins A, C, and D, spirulina, and selenium.

Raise your core body temperature. Studies have found evidence that higher body temps help certain types of immune cells to work better, and thus make it better able to fight infection. Your body knows what it’s doing when you have a fever while sick! It’s thought that you can encourage the same benefits by proactively raising your body temp.

Try a sauna, steam bath, or move your body to break a sweat.

Get your veggies on: eating lots of veggies, especially leafy greens which are full of antioxidants, can help your body fight viruses and other free radicals.

​The more diverse your diet (and especially veggie intake), the better!

Take antiviral supplements. 

Some good ones include echinacea, colloidal silver, licorice root, apple cider vinegar, and probiotics.

Prioritize sleep: studies show that sleep can help build your immune system and fight infection.

Aim to get at least 7 hours of sleep a night. Need some help getting a good night of rest? Check out these tips!

Get your exercise on! Exercise has many great benefits and one of those is that it builds a stronger immune system.

The American Heart Association recommends at least 150 minutes of exercise a week – we say shoot for at least 20 minutes a day, every single day. Check out this 7-minute at-home workout that works – do it 3x for bonus points.

Ditch bad habits such as smoking and excessive drinking, as they can decrease ability to fight infection.

Reduce stress. The hormones released when you are stressed have been shown to have a negative effect on the immune system.

Try going for a walk, meditating, doing a YouTube yoga flow, or gratitude journaling.

Get some sunshine. A natural dose of vitamin D from the sun can do wonders not only for your mood but also your immune system – studies have shown that it can even decrease the length and severity of infections.

​Go outside for at least 15-20 minutes a day even if it’s just on your patio or backyard.

Have any other immune-boosting best practices? We would love to hear them! Please share them at hello@cleanfitbox.com. 

Stay healthy, friends!
March 17, 2020    by  Rene


Leave a comment

If You’re Not Sticking To A Regular Sleep Schedule, You’re Hurting Your Health, Study Says

Ok, I admit it. I often stay up late on weekends, catching up on TV or seeing friends, then decadently allow myself to slumber for hours past my regular wake-up time the next morning.

To a diehard night owl like me, this is delicious freedom, a sort of personal protest against the rigidity of the obnoxious workday alarm.

Sound familiar? If so, fellow snooze buddies, it turns out our lack of a regular sleep routine is hurting our health.

A new study published Monday found changing your regular sleep-wake time by 90 minutes — in either direction — significantly increases your chance of having a heart attack or heart disease.
A regular sleep time was defined in the study as less than 30 minutes difference, on average, across seven nights.

“Compared with people who had the most regular sleep time, those with the most irregular sleep time — more than a 90 minute difference on average across seven nights — had more than a two-fold increased risk of cardiovascular disease over a 5-year period,” said study author Tianyi Huang, an assistant professor of medicine at Harvard Medical School.

The link remained strong even after controlling for cholesterol, blood pressure and other known cardiovascular risk factors, as well as sleep issues such as insomnia, sleep apnea and sleep duration.
That suggests, Huang said, that high day-to-day variability in sleep duration or timing may be a “novel and independent cardiovascular risk factor.”

“That’s huge,” said Dr. David Goff, who directs the division of cardiovascular sciences at the United States National Heart, Lung and Blood Institute.
“One out of three people in the US die from heart disease, and 60% of us will have a major cardiovascular disease event before we die,” said Goff, who was not involved in the study.
“People are living busy, stressful lives and not getting a lot of sleep during the week,” Goff said. “Then they are trying to get catchup sleep on the weekend, and that’s not a healthy pattern.”

The link between sleep and heart

The cardiovascular system — including heart rate, blood pressure and vascular tone — operates on a strong circadian rhythm to maintain normal functioning.

Messing with our internal sleep clock “has been linked to cardiovascular risk factors like hypertension, insulin resistance or diabetes,” Huang said, “but this is the first study to link an irregular sleep pattern pattern with cardiovascular disease.”

The study followed more than 2,000 people ages 45 to 84 without any cardiovascular disease over a five-year period. After a baseline exam, follow-up physicals measured any lifestyle, medication or disease changes, while a sleep study tested for sleep disorders like apnea.

Then the participants wore a sleep wrist tracker for seven consecutive nights.

“About a quarter of people in this age range didn’t have a regular time for going to sleep,” Goff said.

Since many of the participants were retired, it was surprising to find some 500 people had significantly disrupted sleep schedules.

While it may appear this link is strongest for the elderly, that may not be the case. A previous analysis of 53 studies on people age 18 and up found younger age to be more consistently associated with a variable sleep cycle.

“This sleep irregularity may be even more common among younger people,” Huang said. “Younger people may have more demands from study and from work, and those may also influence whether they can have a regular sleep pattern or not.”

If that becomes a habit in life, the results could be dangerous. That’s because the study also found a linear upward link between disrupted sleep cycles and heart issues.

“The more you sleep irregularly, the higher the risk you have,” Huang said.

Better sleep habits

The good news is that you can do something about your poor sleep habits.

Get moving. Exercise is key to promoting good sleep. As little as 10 minutes a day of walking, biking or other aerobic exercise can “drastically improve nighttime sleep quality,” according to the National Sleep Foundation.

Strive for cooler temperatures. 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.

Avoid certain food and drink. Avoid stimulants such as nicotine or coffee after mid afternoon, especially if you have insomnia. Alcohol is another no-no. You may think it helps you doze off, but you are more likely to wake in the night as your body begins to process the spirits.

Develop a routine. Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.

Be good to your circadian rhythm. “Like your mom always told you, you should have a regular bedtime and a regular time for getting up in the morning,” advised Goff.

Keep yourself in the dark. Be sure to eliminate all bright lights, as even the blue light of cellphones or laptops can be disruptive. If that’s hard to accomplish, think about using eye shades and blackout curtains to keep the room dark. But during the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.

Follow these steps, and you’ll be well on your way to improving your sleep habits and your health.

By Sandee LaMotte, CNN      March 2, 2020
source: www.cnn.com

 

sleep

 

Study Finds Link Between Dementia And Lack Of Sleep

A growing body of research suggests poor sleep is tied to impaired thinking and dementia in older adults. Now a new study may shed light on why.

Researchers at the University of Toronto have found a potential explanation of what disrupted sleep does to the human brain. They studied 685 adults older than 65, who participated in two large U.S. studies, and looked at their sleep patterns, their performance on thinking tests and, later, their brain-tissue samples after the participants died.

The researchers’ findings, published Wednesday in the journal Science Advances, indicate disrupted sleep may contribute to changes in a type of immune cell in the brain called microglia, which in turn appear to be related to poorer cognitive functions, such as memory and the ability to reason.

While further research is needed to determine whether fixing people’s sleep problems can prevent or reverse cognitive decline, Andrew Lim, one of the authors of the study, said fragmented sleep should not be ignored.

Many people believe “having bad sleep is just part of aging, and it’s something that’s annoying but to be tolerated, rather than aggressively managed or aggressively investigated,” said Dr. Lim, an associate professor of neurology at the University of Toronto and sleep neurologist at the Sunnybrook Health Sciences Centre. “This adds one more reason to take sleep [problems] seriously and to look for your treatable causes and to address them.”

This study builds on previous research, including studies on rodents and genetic studies, that suggest microglia play a role in the link between poor sleep and cognitive impairment and dementia. Microglia normally help fight infections and clear debris from the brain. But dysfunction of microglia appears to be involved in the development of Alzheimer’s disease, Dr. Lim said.

In the study, researchers recorded participants’ sleep disruptions by having them wear wristwatch-like actigraphy devices, which could detect subtle signs of them awakening at night, even when participants themselves were unaware. The participants were asked to wear these devices for 10 days, once a year, for a median period of two years.

Participants also performed a series of cognitive tests annually. They agreed to donate their brains for research after their death, and researchers were able to examine their microglia in two ways. First, since activated and resting microglia differ in appearance, researchers were able to determine the density and proportion of activated microglia by looking at participants’ brain tissue under a microscope, Dr. Lim said. Then, they examined patterns of gene expression to identify “older” versus “younger” microglia – that is, whether the microglia appeared as though they came from an older person from a genetic perspective.

The researchers found connections between all three variables. Individuals who had higher levels of sleep fragmentation had a higher proportion of activated microglia and gene expression characteristic of older microglia. This was the case both for participants who had Alzheimer’s disease and those who did not. Those with poorer sleep also performed worse on their cognitive tests. And participants who had a greater proportion of activated microglia or genetically older microglia also had poorer cognitive test results.

Professor Teresa Liu-Ambrose of the University of British Columbia, who was not involved in the study, said the findings align with what researchers know thus far about the importance of sleep and the possible contribution of poor sleep to Alzheimer’s disease.

Dr. Liu-Ambrose, the Canada research chair in physical activity, mobility and cognitive neuroscience at UBC, said good-quality sleep is believed to allow the brain to clear itself of toxic beta-amyloid protein, the buildup of which is one of the characteristics of Alzheimer’s disease. And, she said, there is also good evidence to suggest an accumulation of beta-amyloid can further contribute to disrupted sleep.

“It’s a vicious cycle,” she said.

“What [the new study] really does show is that it’s important to protect your sleep overall,” she said. “[Sleep quality] does seem to have very direct effects on the brain, both acutely, but also chronically.”

 

WENCY LEUNG    HEALTH REPORTER     DECEMBER 11, 2019
FOLLOW WENCY LEUNG ON TWITTER @WENCYLEUNG


Leave a comment

Mindfulness and Anxiety

Mindfulness practice, at its core, is the opposite of an anxious mind.

What Is Mindfulness?

“There have been many tragedies in my life, but most of them have not happened.” —Mark Twain

Anxiety lives in fears of the future that haven’t happened yet. How often does what you worry about actually happen? Take a second to reflect on the last spiral of worry that took over you. While bad things do happen, the odds are that it was much worse in your mind than what happened or what may happen.

The truth is, most of what we worry about never happens. We’re hardwired to be perceiving and responding to threats. It’s what has kept us alive evolutionarily; other mammals can fight with fangs and claws, but we are “thinking mammals.” We can hardly spend a few moments without thinking. This makes sense, as it’s what has kept us alive. This often causes an emergency response, despite the veracity of the actual threat.

Fear (the core of anxiety, really) is our body’s ancient response to perceived peril, no matter how negligible it actually is. It can present itself as a stress-related physical symptom, making us desperate to get rid of it. This constant state of worry and threat-scanning and detection can wear us down. This can make us avoid any danger signs, even when they often are just signs.

Unfortunately, this is often a trap. What we constantly avoid, we strengthen (i.e., the confrontational conversation or passing by the area where you were robbed), reinforcing its danger, no matter how harmless it may be and usually is.

Our propensity to plan, especially when it stems from anxiety, can also easily become excessive and counterproductive, taking us away from the pleasure and richness of the moment, the only time we can actually feel joy, happiness, pleasure, and peace. We’re also conditioned by capitalism to look for the next thing, taking us away from the now, and everything is usually OK right now unless it’s an emergency or crisis. This is where mindfulness comes in.

Mindfulness practices rewire the brain toward savoring the present moment, instead of dwelling on anxiety, which is often living the state of perceived fears. In mindfulness practice, we learn the wisdom in prioritizing. Things that we’re worrying about often aren’t urgent.

It’s easy to forget you have time to deal with many of the stressors you chronically worry about, and you’ve dealt with them well your whole life! In fact, thinking about bad things happening is worse than just dealing with them! Showing up 20 minutes late to the event wasn’t that bad after all, right?

Worry can also, covertly, feel enjoyable; it’s easy to worry even when everything is OK now. I’m personally an expert at this. The mind can think that worry is what prevented something bad from happening, which can mistakenly reinforce it, despite its factual falseness. Worry often tricks us into thinking we’re “taking action” to prevent danger, when we may actually be reinforcing it.

Mindfulness practice helps you see and prevent these mental pitfalls from decreasing your unnecessary suffering and worrying. What can be better than that? When stuck in traffic, do you want to be fuming like everyone else, or kicking back, relaxing, at ease, savoring life’s blessings? Mindfulness reveals this choice for you, no matter how elusive it felt prior.

Jason Linder, MA, LMFT, is a licensed bilingual (Spanish-speaking) therapist and doctoral (PsyD) candidate at the California School of Professional Psychology in San Diego.

Feb 08, 2020
Mindfulness-Definition-Square

Mindfulness

What is mindfulness?
The modern mindfulness is the brainchild of Dr. Jon Kabat-Zinn, an American professor emeritus of medicine. He defines it as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment.”

In simpler terms, mindfulness helps sustain attention to feelings, emotions and thoughts in the present moment without getting carried away by them. Mindfulness has its roots in Buddhism, and from an ancient tradition, it has evolved into a modern mind training. It is a quality that some people possess naturally, but it can also be trained and improved. Mindfulness is the bridge in between our mind and present moment that helps us understand and better react to stressful, overwhelming situations.

Benefits of mindfulness
Mindfulness is a powerful practice that can help with improving wellbeing in terms of physical and mental health. From the physical point of view, mindfulness training can help with stress relief, lowering blood pressure, reducing pain and improving sleep. Mindfulness gives people a larger perspective on life, clear thinking and patience. Our minds don’t have switch off buttons for unwanted thoughts; however, it is possible to train yourself to control them. Systematic training improves focus attention and concentration. It results in having more energy to become fully engaged in important activities of everyday life instead of getting carried away by worries and intrusive thoughts. Mindfulness meditation helps develop better resilience and can help people recover faster from tension and stress.

Scientific foundation
Research on mindfulness has been expanding rapidly in the last decades. The evidence for the benefits of mindfulness is promising and proven in several trials with clinical and social applications.

People have their mind wandering almost 50 percent of the time they are awake. That means their mind is not where their body is; instead, they’re thinking about things that happened in the past, could happen in the future or might never happen at all – all while being involved in many other daily tasks. Evidence suggests that a wandering mind leads to unhappiness.

However, the brain can be trained to sustain focus and attention in the present moment. Introducing mindfulness training in daily routines has the potential to improve mental and overall health treatment outcomes.

Clinical applications of the mindfulness-based cognitive therapy (MBCT) have proven to be effective in several studies and trials. Researchers report that MBCT can decrease the severity of depression symptoms of currently depressed patients in just eight weeks. A number of trials show a positive effect of mindfulness on brain changes and immune responsivity, and even influence the healing process of skin diseases related to psychological stress.  In the context of mental health, mindfulness encourages people to develop a more compassionate and accepting relationship with their own thoughts and feelings.

Approach
There are many mindfulness techniques, but all of them focus on the same: paying attention and accepting your thoughts on purpose, without judgement. You can practice mindfulness where and when you want; it doesn’t necessarily need to be a lengthy process and can take a couple of minutes – on your break from work, for example.

Mindfulness starts with posture. You can choose whether you want to sit comfortably, lay down or even walk, but you need to have your back straight. You continue with breathing exercises and scanning your body. By focusing on your physical sensations, you can switch to focusing on sensory aspects as sounds, smells and touches. It’s important to observe the feelings and thoughts you’re having without judgement and let them go.

This focusing exercise is just an example of many meditation techniques. Guided meditations are popular and can be easily accessed on many resources online.

Written by Ana Maria Sedletchi     December 9, 2019
 
time mindfulness

3 Steps to Deepen Your Mindfulness Practice

Let’s imagine that you’re a reasonably healthy adult with all of your basic needs met, people who care about you in your life, and things you enjoy doing available to you … you should be pretty happy, right?

It turns out, even in this incredibly lucky scenario, most of us still struggle — stress, anxiety, frustration, overwhelm, letting ourselves and others down, disappointment, hurt feelings, anger, feeling like you’re always behind … it all creates a sense of unease that is not aligned with our fortunate circumstances.

So how do we go about enjoying life, finding a sense of peace and calm and purposeful focus?

I’ve found mindfulness practices to be the key. They’re not a magical solution to anything, but they do ease the suffering we experience in our lives.

Those of you who who have practiced meditation for awhile know what I’m talking about. Let’s look at a few ways to deepen into the practice, if you’re interested.

Step 1: Drop Into Direct Experience of the Moment
Most of us are caught up in our thoughts about our lives, ourselves, other people, the world around us … most of the time. We’re stuck in a movie in our minds, a storyline or narrative about the situation. This causes all of our trouble — frustration, disappointment, stress, anxiety, overwhelm, unhappiness.

The practice here is to drop into the direct experience of the moment. Not the thoughts about the moment (though those will come up), but the actual sensations happening in the moment.

You might notice the sensations present in different parts of your body, including how your breath feels, but also how your torso feels, seeing what you can notice in your neck and head, in your arms and legs. You might notice the sensation of air on your skin, or ground beneath your feet. You might notice sounds or light or colors or shapes.

Whenever you notice yourself caught up in thoughts or ideas, in a narrative or fantasies … drop back into the direct experience of the present moment. Experience everything with beginner’s mind, as if this were the first time you ever experienced this before.

This is a practice that you can get better at, returning again and again to direct experience. You move from concepts and thoughts and ideas and storylines, to direct experience. Just observe, just notice, just be curious.

If you’re feeling frustrated or stressed, try this and see if it shifts anything for you. See if you’re caught up less and present more.

Practice this for at least a month (though it’s really a lifetime practice).

Step 2: Bring a Sense of Friendliness Towards the Experience
After you’ve practiced dropping into direct experience … you might try a new way of relating to that direct experience.

Instead of just noticing as an impartial observer … see if you can bring a feeling of warmth, friendliness, gentleness, kindness, even love to your relating to this direct experience.

For example, if you see someone on the street, you can just notice that there’s a person there … or you can feel a friendliness towards them. Welcoming them into your experience like you would welcome someone warmly into your house.

In the same way, you can bring a friendliness and warmth and welcoming towards anything you notice in your direct experience. You notice the sensation of air on your skin, and you might feel friendly towards these sensations. The same with anything you hear, see, smell, touch. The same with how you notice nature all around you, or sensations in your body.

It’s a continuation of the practice of direct experience, but with a shift in how you relate — it’s unconditional friendliness to anything you bring your awareness towards.

Practice this for at least a month as well.

Step 3: Drop the Sense of Self, and Motivation from Gain & Loss
Once you’ve practiced the two steps above, you’ll be grounded in a view of reality that is much more free of conceptions and storylines, more open and unconstrained.

The next step is to notice that when you’re in direct experience, there is no self. I mean, there’s a body and brain, but it’s not separate from everything around it — it’s interconnected, not identifiable as something distinct from the world around it. Just as you might pick a drop of water in the ocean and say, “This is a separate drop of water!” … it’s only separate in our minds, in concept. In reality, it’s not separate but a part of everything around it.

This might sound pretty philosophical, but what is very real is noticing whether everything you do is motivated by a desire for gain or desire to avoid a loss. For example, you might want someone’s praise or affection (gain), or you might want to avoid them getting mad at you (loss). You might be scrolling through and posting in social media looking for validation (gain) or worried about missing out (loss). You might buy something because of how you think it will make you look or feel (gain) or because you’re feeling worried or insecure about a situation (loss).

All of these actions motivated by a sense of gain and loss are completely normal — we all do it. But they all come from a sense of separate self — we are trying to gain something for the self, trying to avoid a loss for the self. Helping this separate self get what it wants or avoid what it doesn’t want becomes our biggest activity and goal in life. It is what makes us frustrated or angry when we don’t get what we want, or hurt or sad when we get what we don’t want, or anxious or stressed when we might gain or lose something.

Being motivated by gain or loss is what causes our struggles in life. And that stems from the sense of separate self.

What’s another way? Dropping the sense of separate self. Just being present with direct experience. Feeling a friendliness and even love for everything and everyone around us. And then being motivated by that love — I act from a place of love and compassion for everyone around me (myself included, but not only myself).

Try it! It’s an incredible practice. Be directly with your experience, dropping your sense of self, of separateness from everything around you. Start to appreciate how connected you are to the world — you breathe in air from the world, eat food from the world, drink water and get information and heat and clothes and shelter and love from everything and everyone around you. You’re completely interconnected and interdependent. Dropping the conception of self, like you drop other concepts, return to direct experience.

And then watch your actions and see if they’re motivated by a desire for gain or desire to avoid loss. See if you can come from a place of love and compassion for everyone in the world, every living being. It’s a really powerful place to be moved from.

 
BY LEO BABAUTA
 


Leave a comment

20 Ways To Be A Happier Person

20 Ways To Be A Happier Person In 2020, According To Therapists
If you’re going to make a resolution for the new year, it may as well be improving your mental health.

Looking to make 2020 your happiest, most fulfilling year yet?

If your mental and emotional wellness took a backseat in 2019, there’s no better time than right now to prioritize it. (If anything, it’ll make the election year just mildly more bearable.) Your mood affects everything in your life ― your relationships, your work, your self-care ― so improving it should be at the top of your goal list.

That might feel like a huge and lofty task, but small, actionable habits can help you get there, according to experts. Below are the most common happiness tips therapists recommend. Maybe they’ll sound challenging or unrealistic (more on that later), but maybe they just might change your life.

1. Conquer one anxiety

Give yourself a motivational benchmark to start conquering your biggest fears this year.

“Single out the goal of selecting an anxiety that is holding you back, and thoroughly commit yourself to obliterating that fear,” said Forrest Talley, a clinical psychologist. “Hold nothing back in your assault; treat that fear as though it is enemy number one.”

Perhaps you’ve been worried about signing up for a half marathon. Maybe you’re afraid to reach out to book agents because you don’t want to be rejected. Perhaps you’re fearful of having a difficult conversation with a toxic friend or family member and you’re putting it off. Set the goal, pick a reward you’ll get when you complete it, then get to it.

“The thing to keep in mind is that very often happiness is found just on the other side of a doorway guarded by our anxieties,” Talley said. “And the new year is a great time to start kicking down some doors.”

2. Lock down a sleep schedule that works for you

You may think you’re doing OK on sleep, but take a closer look at your schedule. Are you really getting optimal hours? Are you maintaining relatively the same bed time every night?

“Getting a [consistent] good night’s sleep is vital; chronic sleep deprivation is a huge problem, especially for those who work late or are extremely busy,” said Joanna Konstantopoulou, a psychologist and founder of the Health Psychology Clinic. “It’s not just the 40-hour marathons without sleep which can be detrimental to your psychological health, but simply losing an hour or two on a regular basis can have a significant impact on your mind and well-being.”

That last bit is important. If you’re constantly shaving off an hour here or there ― thinking you can get by on five hours a night ― it’s time to reevaluate that sleep schedule.

“Start with small steps by giving yourself a sensible and realistic bedtime,” Konstantopoulou said. “Try to go to bed half an hour before your usual bedtime and stick to it. Evaluate this new habit every day by having a journal and writing down your progress.”

She noted that this new routine will improve your memory, reduce anxiety, and “transport toxins out of the brain” to potentially prevent chronic illnesses.

3. Find one small self-care act that works for you and prioritize it

Pick a you-centric activity and engage in it regularly, said Elena Touroni, co-founder of The Chelsea Psychology Clinic.

“The most impactful mental health goal a person can set is the commitment to balance workload and responsibilities alongside activities that bring them a sense of well-being and enjoyment,” she said. “When there is an imbalance in what we’re giving out to the world, and what we’re taking for ourselves, that’s when our psychological resources get depleted.”

Her suggestions to get you started? Try beginning each day with a five-minute mindfulness meditation session. Want to go further? “Go to therapy to unravel a lifelong pattern, get a personal trainer, or make time for reading,” she said. “This commitment can be broken down into specific and concrete goals, depending on your personal preferences, but it all comes down to making self-care a priority.”

4. Spend 10 minutes a day outside

Go for a walk during your lunch break, spend a few minutes drinking your morning coffee outside or pick up running. It doesn’t even have to be for a long period of time.

“This year, resolve to spend less time inside and more time outdoors in natural settings,” said Michael Brodsky, a psychiatrist. “Research in multiple countries show that spending time in green spaces can lift your mood and relieve anxiety in as little as 10 minutes.”

5. Regularly practice a simple mindfulness exercise

“Many of us spend our days worrying about the future or ruminating about the past, thus, missing a great deal of what is happening in the here-and-now,” said Anna Prudovski, the clinical director of Turning Point Psychological Services.

Making an effort to be more present “increases the sense of well-being, promotes vitality, heightens our awareness, helps train our attention, improves the quality of our work, and enhances interpersonal relationships,” she said. Sounds pretty nice, right? “Be more present” can feel a little vague, so here’s how you can get started:

Each day, spend five minutes noticing your surroundings and how you feel. Do this by naming five things you see, four things you can physically feel, three different sounds you hear, two things you can smell, and one thing you can taste. It’s OK if you point out something far away from you. Then take a second to label how you’re feeling in the moment (like, “I’m frustrated,” “I’m bored,” or “I’m excited”). This is known as a grounding exercise, which experts say helps with anxiety.

6. Say nice things about yourself

Roseann Capanna-Hodge, pediatric mental health expert and psychologist, suggested an adjustment to your everyday vocabulary, both in your thoughts and out loud.

“Instead of always focusing on the negative, flip your dialogue to only positive outcomes. For example, instead of saying, ‘If I get that job,’ switch it to, ‘When I get that job.’ Those subtle changes in using positive language helps to change your mindset to a glass half full instead of a glass half empty.”

You can also increase your positive thoughts by stating one thing you like about yourself when you look in the mirror each morning. Cheesy, but worth a shot.

7. Give up or cut back on one unhealthy habit

We know when things are bad for us, which can cause stress. You can curb that by reducing them or giving them up entirely, said Sarah C. McEwen, a cognitive psychologist. Think activities like high alcohol consumption or excessive caffeine consumption.

Getting those things in check “will all help to manage stress levels,” McEwen said.

8. Find a physical activity you love

“Exercise plays a large role in mental health,” said physician Jena Sussex-Pizula. “While studies are ongoing, a review article found consistent beneficial effects of exercise on depressive symptoms across multiple studies.”

How often? McEwen suggests 30 minutes a day if you can. “This [amount] has been shown to produce the most benefit for improving mood and reducing stress levels,” she said.

The most important part is finding something you enjoy. It doesn’t matter if it’s pilates, martial arts, spinning, running, dancing or lifting weights ― just make sure the activity is something that excites you.

9. Try meditation

Haven’t jumped on the bandwagon just yet? Now is as good a time as ever. McEwen suggests meditation for those who want to improve their level of stress resilience.

“A mindfulness meditation practice will have a tremendous positive effect longterm,” she said. “I recommend allocating at least 30 minutes daily, which can be divided into morning and evening.”

Feeling intimidated by the concept? McEwen suggested trying a local class or an app like Headspace, Waking Up or Insight Timer.

“Research has shown that the regular practice of meditation can actually improve your health because it lowers the negative effects of not only high cortisol, but also high cholesterol and high blood pressure,” she said. “Other great benefits of regular meditation include mental clarity and focus, improvement of memory and overall higher level of mental performance.”

10. Stop negative thoughts in their tracks

“Our thoughts are not always reality,” said Judy Ho, a clinical and forensic neuropsychologist and author of ”Stop Self Sabotage.” “And we need to get into the routine of challenging them and changing our relationships to our thoughts.”

You can do this by asking yourself a simple question when you’re beating yourself up. Next time you have a negative thought, ask yourself: Does this completely and accurately capture what’s going on?”

Ho said from there, you can transform the thought using one of two tactics. One is called “yes, but” and one is called “labeling.”

“‘Yes, but’ involves recognizing a not so great thing, and [adding] something that is positive or shows progress,” she said. “Example: I did eat three cupcakes while trying to cut down on sugar, but I have been doing a great job with healthy eating and can start fresh tomorrow.”

And as for labeling, try mentally recognizing or acknowledging that the thought you’re having is toxic. According to Ho, this “takes the wind out of the sails of a negative thought and reminds you that a thought is just a mental event, and nothing more.”

11. Invest in a quality relationship

“If you want to have good long-term mental and physical health, you need to first see if you have meaningful, loving relationships,” said clinical psychologist Kevin Gilliland. “Who knows you better than anyone and who do you know better than anyone? Have you invested in that relationship by staying in touch and talking on the phone (not just texting)? And when was the last time you got together?”

Gilliland suggests picking one person close to you this year, and planning to spend quality time together.

“If we’re not careful, we will end up giving our best in places that aren’t good for our mental health,” he said. “Study after study finds that loving meaningful relationships are good for our mental and physical health.”

12. Read self-development books

“Read at least one book on someone you admire, and how they have dealt with the struggles in their life,” Gilliland said. “There are a lot of ways to learn about your mental health, from therapy to self-help to the lives of other people.”

You can pick up many tips and find a lot of inspiration in these motivational books, whether they’re memoirs or expert-backed advice. Need a specific suggestion?

“I have so enjoyed Bruce Springsteen’s autobiography and recent album ‘Western Stars’ where he talks about his struggle with depression and family issues,” Gilliland said. “It’s powerful and encouraging … You can’t help but see yourself in some of his stories, he can paint with words like very few people can. It’s a wonderful way to learn about your mental health without feeling like its work.”

13. Cut back on your social media use

So often we view people’s highlight reels on social media. This can lead to feelings of inadequacy in our own lives, according to experts. And given that research shows spending too much time online is linked to poor mental health, now’s the perfect time to cut back.

“External validation is temporary; it’s difficult to maintain the pressure to chase ‘likes,’” said therapist Jennifer Musselman. “Build your self esteem from competence of something important to you, and by being of service to others.”

14. Set better boundaries

Did you find yourself feeling chronically overwhelmed and stretched thin in 2019? Time to reel that in and make more space for you by setting boundaries.

“This one is more important than people realize, and they have way more control than they realize,” Gilliland said. “If you don’t want to go, then don’t go!”

Consider: Is it something you think you “should” do? If so, then why? In the words of a popular therapist joke, stop should-ing yourself. Set those boundaries to thrive in 2020.

15. Make a progress list each week

Expecting perfection guarantees you’ll feel like a failure at least part of the time, and can lead to serious anxiety.

“Learn the art of progress, not perfection,” Musselman said. “We are setting ourselves up for failure from the get-go [when we expect] to ‘have it all’ perfectly balanced. In other words, we will always feel like we are failing.”

From “doing it all” as a mom to building your entrepreneurial business to perfecting your talent, it’s time to let go of that expectation that things are always going to be perfect. Instead, try writing down the incremental improvements you made each week. Celebrate small successes that eventually will lead to big ones.

17. Get a therapist if you’re able to do it

If you were trying to get in physical shape and had no idea where to start, you might turn to a coach or personal trainer. Mental health works the same way.

There are so, so many benefits to seeing a therapist. And there are affordable options, too: Attend group therapy at a local mental health center, seek free options in your community, opt for a sliding-scale psychologist, find a provider through your health insurance or try an app like Talkspace to get started.

“Getting a therapist in 2020 would be a good goal if you need a therapist and have been putting it off,” Talley said.

18. Write in a gratitude journal

Practicing gratitude “is so essential for a full and happy life,” Talley said.

Instead of allowing your brain to go to a place of anxiety and stress, Talley says to arm yourself with grateful thoughts. Writing them down helps.

“If you wake up and focus on that which you have to be grateful for, your brain becomes better at finding even more [gratitude],” Talley said.

19. Turn your phone off

It’s been shown in many studies that too much tech time can negatively impact mental health.

Become less available via text and email so you don’t feel emotionally tethered to your phone, and spend more time off your devices. Opt for screen-free activities ― especially at night ― that help you disconnect from certain social and work stressors.

“While it’s unclear if sedentary screen time is a marker for or risk factor for depression (as all that has been shown is a correlation), there appears to be a consistent association of increased screen time in patients with depression and anxiety,” Sussex-Pizula said.

20. Reduce food shame and stress through mindful eating

Have thoughts around food, calories, dieting, etc. been weighing on you in 2019? Lisa Hayim, a registered dietitian and founder of food therapy program Fork The Noise, said it’s time to kick this to the curb.

“When we feel nervous, scared, anxious, or even unsure of what to eat or how much, our stress hormones begin to fire,” she said. “Our sympathetic nervous system becomes activated, and we’re no longer making empowered decisions.”

Does this sound like you? Are you constantly thinking about what a food choice might “do” to your body?

“Breathe. Your body knows what it wants and how much it wants, when it wants it,” she said. Listening to it is called intuitive or mindful eating: enjoying whatever you want and taking cues from your body when it’s hungry and full.

“Decreasing stress around food choices is not just good for the body, it’s good for the mind and the soul,” Hayim said.

 

By Dominique Astorino   12/30/2019
wellness@huffpost.com.
happiness-comes-from-within-and-is-found-in-the-present-moment-by-making-peace-with-the-past-and-looking-forward-to-the-future

 

6 Things To Let Go Of
If You Want To Be A Tiny Bit Happier This Year

Examining the toxic thoughts and behaviors that you should kick to the curb and advice on how to do it.

Most people kick off January by creating resolutions that drastically aim to add healthy habits to their daily lives (which doesn’t always work, by the way ― and that’s OK). But sometimes the best thing we can do for ourselves is to let some things go instead.

“The new year offers a fresh opportunity, while the weight of the past keeps us in a place of inaction,” said Olecia Christie, a certified life coach and owner of Optix Communications in San Antonio, noting that it’s important to discern when to release the things that no longer serve our own growth and happiness.

With that in mind, here are a few things you should consider leaving behind in the new year, according to Christie and other experts:

Comparing your life to others’ on Instagram

In this era of social media, it always appears that everyone is living their best life — that is, everyone except you. Ibinye Osibodu-Onyali, a licensed marriage and family therapist at The Zinnia Practice in California, said you should remember that social media is a highlight reel. Comparing your daily life to a single picture capturing a perfect moment isn’t the best use of your time.

Instead, Osibodu-Onyali suggested engaging with the people you admire in 2020.

“Rather than spending so many hours per week scrolling mindlessly, begin to actually connect with people you admire on social media. Send them a DM, ask for advice, seek out actual mentorship,” she said. “You’ll be surprised how many new friends you will acquire just by reaching out, rather than being a jealous onlooker.”

Letting fear hold you back from something you want to do

Anthony Freire, the clinical director and founder of The Soho Center for Mental Health Counseling in New York, said in order to release fear, shame and guilt, you must first “shine a spotlight” on them.

“On your deathbed, you don’t want to be kicking yourself for not having completed your bucket list for any reason, but especially because of feelings like guilt, fear and shame — which are only problematic feelings because you’ve told yourself that you should feel that way,” he said.

Worrying about things you cannot control

It’s unrealistic to suggest giving up worry or stress entirely ― these feelings are a normal part of life. Instead, try to focus just on the worries you can take action on.

“Focus your thoughts on things you can change. When you have a list of worry thoughts, write out what you can change and what you can’t. Work on the situation that you can change, and just release the rest. It takes a lot of time and practice to learn this skill, but once you get the hang of it, you’ll find that you’ll worry less,” Osibodu-Onyali explained.

For some, this is easier said than done. If you find that you’re unable to manage your excessive worrying ― especially over things out of your control ― it might be worth seeking advice from a professional. This could be a sign of an anxiety disorder, which is a very real and common condition.

Old grudges or grievances

Research shows holding onto a grudge or anger for longer than necessary can be toxic for your physical and mental health. Right now is the perfect opportunity to work on letting go of some old baggage “by either working on repairing strained relationships or closing the chapter on relationships that cannot be salvaged,” Osibodu-Onyali said.

This doesn’t apply to people who have severely damaged or hurt you, but could be useful for someone you’ve grown distant with or just no longer envision as a healthy part of your life. You can either choose to move forward or let go.

“Although saying goodbye to a relationship can be tough, the closure can be very freeing,” Osibodu-Onyali said.

What other people think of you

There’s a saying that goes “what other people think of you is none of your business.” It’s important to know what your values are and to be grounded in them, so that you’re not swayed by the thoughts of others. Osibodu-Onyali said she often challenges her clients by asking: “So what if they don’t like you? What happens next?” She said more often than not, the answer is usually “nothing.”

“The truth is that the world doesn’t end and you don’t have to be liked by everyone,” she said. “Stick to your core group of supporters who truly love and respect you, and don’t spend time worrying about the people who don’t quite get you. If they don’t get you, that’s OK. You can’t be a part of every group.”

The need to be right in every conflict

We’ve all strived to win arguments; however, that can cause more stress than it’s worth. Freire said letting go of the need to win “takes up enormous energy because people tend to want to be right.”

“How many times do we fight with someone and we’re simply fighting to be right?” he said. “We say things we can’t take back and later we apologize and think to ourselves ‘I overreacted’ or ‘We fought over something so stupid.’ Sometimes we don’t even remember why we were fighting to begin with. Sometimes trivial things we get stuck on are just smaller manifestations of larger underlying issues.”

These kinds of interactions can often lead to “negative self-talk and anxiety as [we] overanalyze the situation and stress about the impact of the interaction,” according to Elise Hall, a licensed and independent clinical social worker in Massachusetts.

Instead, try looking at a fight as a problem to be solved (experts say there’s one phrase that can easily help you do this with a partner). This can help you let go of the need to be right and put your focus on a solution.

This all might be challenging, but it could be worth it to increase your joy — even just by a fraction.

By Stephanie Barnes      01/02/2020


Leave a comment

A New Year’s Resolution Shouldn’t Be Used As A New Start On Your Health

Thinking of January as the time to start a wellness goal may actually backfire in the long run.

You spend the final weeks of December indulging in all that the holidays have to offer ― an extra glass of eggnog, delicious frosted cookies and lazy days curled up in front of the TV. You promise yourself that you’re going to start on that health goal very soon. Come Jan. 1, you vow to be in the gym seven days a week, packing salads for lunch and drinking eight glasses of water a day.

But then it doesn’t work. Why? While it can seem motivating to make a New Year’s resolution to revamp your lifestyle, experts note that this isn’t always the most effective approach.

Here are some reasons why looking at January as the time to start a new health regimen can actually sabotage your goals, plus some advice on what to do instead.

The statistics are not in your favor.

Most people give up on their January goals by mid-February, according to one professional coach.

It’s a known fact that most New Year’s resolutions, while well-intended, don’t get off the ground ― at least not for long. The failure rate is said to be about 80%. And according to Elise Auxier, a certified professional coach in Tampa, the majority of people that make January goals lose their resolve by mid-February.

“We start out with such enthusiasm, vigor and fortitude, only to quickly realize that our shiny goals are apparently destined to be buried in the sandlot of broken dreams within six weeks,” she said.

Your resolution might not have the right motivation attached to it.

The beginning of a new year comes with cultural and social pressure to get healthier in one way or another, noted Nick Frye, a behavioral counseling manager at health coaching company OPTAVIA. This usually means losing weight, hitting the gym or eating better.

“The problem with this lies in the concept of intrinsic versus extrinsic motivation,” he said. “With intrinsic motivation, we are driven to achieve our goals because they reflect our most personal values, our truest aspirations and our most authentic selves. Extrinsic motivation means we base our goals on what other people think we are supposed to achieve.”

The bottom line? If you aren’t embarking on a new health journey because it is meaningful and important to you, then it’s usually just a matter of time before the commitment fades ― no matter what time of year you started.

A January resolution can create an “all-or-nothing” mentality.

“As adults, we have long-established behavioral patterns of health. Some of these patterns started as children, so to think that you will wake up on Jan. 1 and change everything is setting yourself up for failure,” said Stephanie Burstein, a licensed marriage and family therapist in Boca Raton, Florida.

New Year’s resolutions also have a way of making you feel like you need to go full-force on a goal or you may as well not do it at all.

“Putting all your eggs in the January basket and hoping that ‘this year will be different’ can not only create undue stress but can also create an ultimatum in your mind to stick to it ‘100% or nothing,’ which creates the perfect cop-out for when life inevitably happens,” said Tiffany Caplan, co-founder of the Caplan Institute of Health in Ventura, California.

There will be times when you will inevitably deviate from your health goal ― your work meeting ran late and you missed your yoga class, you were under the weather or traveling and unable to find a healthy lunch spot. If this happens, you might be more tempted to give up on a “resolution” entirely. Instead, focus on a goal day by day.

Your “new year, new you” goal may be too big to achieve.

When you apply a new habit, it needs to be small enough to be sustainable.
“Last year, you didn’t work out at all, but this year you are going to work out one hour a day, five days a week. That seems overwhelming just to read, doesn’t it?” said Christine Kenney, a health coach in Nashville.

Kenney added that this is often why people are quick to abandon new healthy habits that are set for January.

“We find ourselves taking on such big new habits that they don’t stick because they are just so far from our normal routine,” she explained, noting that the majority of tasks you do in your day are already habits, so when you apply a new habit, it needs to be small enough to be sustainable.

Kenney recommended starting small, adding that even tiny changes can have a big impact. Try taking a pilates class every Wednesday night or commit to making one healthy meal per day.

“Often, people try to change everything about themselves at once: their diets, their activities, their social life, etc. All of the changes at once [are] hard to maintain; people quit after a few months and then don’t change anything until the following new year,” said Ashley Nash, a personal trainer in Bridgewater, New Jersey.

The January wellness movement is overwhelming.

So many people enjoy the holidays, then pack into the gym like sardines the first day of the new year. But this can add an extra layer of stress to your goal, according to Jeanette DePatie, a certified fitness trainer and instructor in Los Angeles.

“Everybody else is doing the same thing, so the gym is full, the trainers are super busy and you won’t get the personal attention you would get if you start your fitness journey in February or June,” she said.

DePatie added that seeing everyone going full-throttle in the gym in January can also set you up to push yourself too hard.

“I see it every year ― the gym is full in January,
and the sports medicine guy’s waiting room is full by Valentine’s Day.”
– JEANETTE DEPATIE, CERTIFIED FITNESS TRAINER

“It encourages people to jump into fitness at a level that might be too hard or fast for them,” DePatie said. “It’s all part of the new year ‘magical new me’ syndrome. I see it every year ― the gym is full in January, and the sports medicine guy’s waiting room is full by Valentine’s Day.”

Additionally, waiting until January means you are starting your health journey “when toxic messages about how all bodies need to be perfect [are] at a peak,” DePatie said.

“In January, every potion, pill, abdominal exerciser and health voodoo company has their before/after magical thinking advertising going full-tilt,” she said.

The problem, she explained, is much of this advertising makes promises that are simply not real. “You’re probably not going to end up looking like that fitness model or 16-year-old runway star after using that product. And constantly being bombarded with those images not only bashes our self-esteem but also sets us up to fail.”

Delaying your goals can make them even harder to obtain.

“The best time to attempt a health behavior change is right now,” a psychiatrist said.
Most importantly, by putting off your goal, you are cheating yourself out of time.

“In general, the best time to attempt a health behavior change is right now,” said Keith Humphreys, a psychiatrist at Stanford Health Care. “And if you succeed, when New Year’s comes, you’ll feel proud of the fact that you are already well ahead of everyone else who is just attempting to follow their resolution to change.”

Putting off your health goals until January also creates the idea that your health and well-being is something to put off, said Alysa Boan, a certified personal trainer at FitnessTrainer.com and RealFitnessMaven.

“When we set a start date too far out, or allow too many obstacles to occur before we begin, we often set ourselves up for failure,” Boan said.

In reality, there are ways you can enjoy the holidays yet still generally live a healthy lifestyle. (One big meal, for example, isn’t going to derail you.) Begin now by taking small, daily steps that help your well-being. Try drinking more water, cutting back on alcohol or going for a walk after dinner.

“Instead of waiting for a better day, or period of time, try shifting your mindset toward what you can do today to improve 1% in the area you feel needs attention,” said Mike Clancy, a health and wellness expert and founder of Mike Clancy Training. “This type of action-based behavior is built upon the success of consistency, rather than a sweeping change at a future date.”

By Nicole Pajer        12/23/2019

 

 

exercise

 

10 Tips For a Happier, Healthier Life

There’s no secret – the simplest things are often the best, 
says nutritionist Dr John Briffa, if we want to feel good all year round

1 Eat ‘primally’ Common sense dictates that the best diet is one based on foods we’ve been eating the longest in terms of our time on this planet. These are the foods that we’ve evolved to eat and are best adapted to. Studies show that a ‘primal’ diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This ‘go primal’ food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.

2 Keep hydrated Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness. Aim to drink enough water to keep your urine a pale yellow colour throughout the course of the day.

3 Eat mindfully In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savor food, it also assists the digestive process.

4 Get plenty of sunlight in the summer… Sunlight, and the vitamin D this can make in the skin, is associated with a wide spectrum of benefits for the body including a reduced risk of several forms of cancer, heart disease, multiple sclerosis and osteoporosis, as well as improved immune function. As a rule of thumb, vitamin D is made when our shadow is shorter than our body length, ie when the sun is high in the sky. While burning is to be avoided, get as much sunlight exposure as possible for optimal health.

5… and in the winter Low levels of sunlight in the winter can cause our mood to darken. Even when it’s cold outside, it pays to get some external light exposure in the winter, say during lunchtime. Another option is to invest in a sunlight-simulating device and use this daily from October through to March.

6 Get enough sleep Sleep has the ability to optimize mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10 pm or 10.30 pm is a potentially useful investment in terms of your short- and long-term health and well-being. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.

7 Walk regularly Aerobic exercise, including something as uncomplicated and low-impact as walking, is associated with a variety of benefits for the body and the brain, including a reduced risk of chronic diseases, anti-anxiety and mood-enhancing effects. Aim for a total of about 30 minutes of brisk walking every day.

8 Engage in some resistance exercise Resistance exercise helps to maintain muscle mass and strengthens the body. This has particular relevance as we age, as it reduces the risk of disability and falls. Many highly useful exercises can be done at home, such as press-ups, sit-ups and squats. Invest in a Dyna-Band or dumbbells to extend your home routine to other exercises, too.

9 Practise random acts of kindness Random acts of kindness are good for givers and receivers alike. It could be a quick call or text to someone you care about or have lost touch with, or showing a fellow motorist some consideration, or giving up your seat on a train or bus, or buying someone lunch or giving a spontaneous bunch of flowers.

10 Practise the art of appreciation Modern-day living tends to be inspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.

17 Jul 2014


1 Comment

Why Being Thankful Is So Good For Your Health

As a physician, I have helped to care for many patients and families whose lives have been turned upside down by serious illnesses and injuries.

In the throes of such catastrophes, it can be difficult to find cause for anything but lament.

Yet Thanksgiving presents us with an opportunity to develop one of the healthiest, most life-affirming and convivial of all habits — that of counting and rejoicing in our blessings.

Gratitude’s benefits

Research shows that grateful people tend to be healthy and happy. They exhibit lower levels of stress and depression, cope better with adversity and sleep better. They tend to be happier and more satisfied with life. Even their partners tend to be more content with their relationships.

Perhaps when we are more focused on the good things we enjoy in life, we have more to live for and tend to take better care of ourselves and each other.

When researchers asked people to reflect on the past week and write about things that either irritated them or about which they felt grateful, those tasked with recalling good things are more optimistic, feel better about their lives, and actually visit their physicians less.

It is no surprise that receiving thanks makes people happier, but so does expressing gratitude. An experiment that asked participants to write and deliver thank-you notes found large increases in reported levels of happiness, a benefit that lasted for an entire month.

Philosophical roots

One of the greatest minds in Western history, the Greek philosopher Aristotle, argued that we become what we habitually do. By changing our habits, we can become more thankful human beings.

If we spend our days ruminating on all that has gone poorly and how dark the prospects for the future appear, we can think ourselves into misery and resentment.

But we can also mold ourselves into the kind of people who seek out, recognize and celebrate all that we have to be grateful for.

This is not to say that anyone should become a Pollyanna, ceaselessly reciting the mantra from Voltaire’s “Candide”: “All is for the best in this, the best of all possible worlds.” There are injustices to be righted and wounds to be healed, and ignoring them would represent a lapse of moral responsibility.

But reasons to make the world a better place should never blind us to the many good things it already affords. How can we be compassionate and generous if we are fixated on deficiency? This explains why the great Roman statesman Cicero called gratitude not only the greatest of virtues but the “parent” of them all.

Religious roots

Gratitude is deeply embedded in many religious traditions. In Judaism, the first words of the morning prayer could be translated, “I thank you.” Another saying addresses the question, “Who is rich?” with this answer: “Those who rejoice in what they have.”

From a Christian perspective, too, gratitude and thanksgiving are vital. Before Jesus shares his last meal with his disciples, he gives thanks. So vital a part of Christian life is gratitude that author and critic G.K. Chesterton calls it “the highest form of thought.”

Gratitude also plays an essential role in Islam. The 55th chapter of the Quran enumerates all the things human beings have to be grateful for — the sun, moon, clouds, rain, air, grass, animals, plants, rivers and oceans — and then asks, “How can a sensible person be anything but thankful to God?”

Other traditions also stress the importance of thankfulness. Hindu festivals celebrate blessings and offer thanks for them. In Buddhism, gratitude develops patience and serves as an antidote to greed, the corrosive sense that we never have enough.

Roots even in suffering

In his 1994 book, “A Whole New Life,” Duke University English professor Reynolds Price describes how his battle with a spinal cord tumor that left him partially paralyzed also taught him a great deal about what it means to really live.

After surgery, Price describes “a kind of stunned beatitude.” With time, though diminished in many ways by his tumor and its treatment, he learns to pay closer attention to the world around him and those who populate it.Reflecting on the change in his writing, Price notes that his books differ in many ways from those he penned as a younger man. Even his handwriting, he says, “looks very little like that of the man he was at the time of his diagnosis.”

“Cranky as it is, it’s taller, more legible, and with more air and stride. And it comes down the arm of a grateful man.”

A brush with death can open our eyes. Some of us emerge with a deepened appreciation for the preciousness of each day, a clearer sense of our real priorities and a renewed commitment to celebrating life. In short, we can become more grateful, and more alive, than ever.

 

Practicing gratitude

When it comes to practicing gratitude, one trap to avoid is locating happiness in things that make us feel better off — or simply better — than others. In my view, such thinking can foster envy and jealousy.

There are marvelous respects in which we are equally blessed — the same sun shines down upon each of us, we all begin each day with the same 24 hours, and each of us enjoys the free use of one of the most complex and powerful resources in the universe, the human brain.

Much in our culture seems aimed to cultivate an attitude of deficiency — for example, most ads aim to make us think that to find happiness we must buy something. Yet most of the best things in life — the beauty of nature, conversation and love — are free.

There are many ways to cultivate a disposition of thankfulness. One is to make a habit of giving thanks regularly — at the beginning of the day, at meals and the like, and at day’s end.

Likewise, holidays, weeks, seasons and years can be punctuated with thanks — grateful prayer or meditation, writing thank-you notes, keeping a gratitude journal, and consciously seeking out the blessings in situations as they arise.

Gratitude can become a way of life, and by developing the simple habit of counting our blessings, we can enhance the degree to which we are truly blessed.

Richard Gunderman, The Conversation
 
Richard Gunderman is the Chancellor’s Professor of medicine, liberal arts and philanthropy at Indiana University.

 

Thu November 28, 2019

source: www.cnn.com  The Conversation

Gratitude

 

‘Performance-enhancing substance’:
How Thanksgiving gratitude may improve your health

Show your gratitude this Thanksgiving. It’s good for your health.
Expressing gratitude improves cardiovascular strength, sleep quality and more, researchers say.

“Gratitude enhances performance in every domain that’s been examined, psychological relational, emotional, physical,” said Robert Emmons, a professor and psychologist at the University of California, Davis. “This is why it’s been referred to as the ultimate performance-enhancing substance.”

The field of gratitude health studies is still young, but researchers say that practicing gratitude may positively affect physical health in two main ways: It can change your biology and your behavior.

“A health behavior change is when someone that practices gratitude ends up engaging in more self-care behaviors, or following the directions of their care provider more closely,” said Emiliana Simon-Thomas, science director at the Greater Good Science Center, an interdisciplinary research center at UC Berkley. “Sometimes you’ll find that a study reports that a particular gratitude intervention leads to lower blood pressure — that’s the biology pathway.”

Gratitude “interventions” are a method that researchers use to determine how expressing gratitude may be directly causing positive health effects. A common approach is to ask participants to write down what they’re grateful for each day in a “gratitude journal” or to pen “gratitude letters.”
Several studies have concluded that keeping a gratitude journal improves physical health. A 2015 study of 119 women at the University College London found that just two weeks of keeping a gratitude journal can improve sleep quality and decrease blood pressure.
Researchers at UC San Diego came to a similar conclusion the following year. A 2016 study of nearly 70 men and women at risk of heart failure asked participants to keep a gratitude journal for eight weeks. Researchers found that, over time, the participants who kept gratitude journals had lower levels of inflammation, a biomarker of heart failure.

“Along the lines of physical exercise, a healthier diet, or higher-quality sleep, gratitude is worth the time,” Simon-Thomas said.

Practicing gratitude is also tied to lower stress levels, Simon-Thomas said, because people who regularly express gratitude have a greater capacity to regulate emotions in a constructive way. It can even “short-circuit” the body’s stress response.

“The holiday season can be very stressful,” Emmons said. “People are exhausted, worn down and worn out, feeling depleted and defeated. That is why gratitude is especially important this time of year. Grateful people less likely to experience envy, anger, resentment, regret and other unpleasant states that produce stress and thwart positive emotions.”

Jeff Huffman, a professor of psychiatry at Harvard Medical School and director of the Cardiac Psychiatry Research Program at Massachusetts General Hospital, says the field of gratitude studies still has a lot of ground to cover. In the past 15 years, there have been less than ten trials of gratitude-based interventions in patients with chronic health conditions, according to an article published this year in the British Journal of Health Psychology.

“At this point, we are not quite there in terms of conclusively saying that experiencing or expressing gratitude is linked to better physical health,” Huffman said. “More definitive study is needed.”

Huffman said his team of researchers is currently looking into how gratitude-based interventions may help heart attack victims recover faster and better. “We hope to have answers in the not-to-distant future,” he said.
Grace Hauck    USA TODAY    Nov. 28 / 19