Category Archives: Healthy Living

Hang Out

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Simple Steps to Increase Your Life Expectancy

Life Expectancy Increased by Hanging Out

From

Life expectancy can be increased by just hanging out with your friends and family. The more connected someone is, the better their overall health. Having positive relationships with a spouse, friends and family is the best way to be connected.

We are not sure why relationships play a role in health and life expectancy. It could be that people in positive relationships are less likely to take on risky behaviors and are more likely to take care of themselves. It could be that having people around you reduces the impact of stress on your health. We can make up lots of theories about why relationships have a positive impact, but the bottom line is that people who are engaged in “meaningful” relationships have better health (and therefore better life expectancies).

One way of improving your relationships with people is to get in the habit of telling good stories. Stories are how we communicate with one another, and telling a good story strengthens communications. I can’t count the number of times I’ve been on the phone with someone and was just talking about the weather or giving a dry update on my family. Instead, I should be telling a story about a funny thing my kids did or something crazy that happened at work. Stories keep relationships alive.

So make more time for friends and family. Go do things together (create stories together), and make a real effort to improve your communication with them (whether by e-mail, phone or in person) by having a good story always ready for the telling.

Them Bones

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Wellness To-Do List: Keep Bones Strong and Healthy

by Dr. Jamie McManus

When you think about getting healthy, what comes to mind first? If you are like most Americans, you first think about losing weight or maybe trying to eat less fat to lower cholesterol levels. While these are both important, in my opinion there is probably nothing more critical to your health than having strong bones! Your skeleton holds you up and together. The 236 bones that make up your skeleton anchor your muscles in place and protect your vital organs—including your brain. And did you know your skeleton completely replaces itself every 12 months or so? That’s right—the cells of your bones are constantly being broken down and rebuilt again. Your highest bone density is reached in your 20s—after that, it is a lifelong process to maintain that bone density. Factors such as aging, menopause, smoking, and anorexia can increase bone loss, but everyone— yes, men and women—is at risk to develop osteoporosis, a condition in which bones become porous and less dense, and are more likely to break. According to the National Osteoporosis Foundation, this condition affects 44 million Americans, and by 2020, half of all American over age 50 are expected to have osteoporosis. In honor of Osteoporosis Awareness Month, here are the THREE most important things you can do to keep your bones strong and healthy:

1) Consume adequate amounts of calcium. Men and women between the ages of 18 to 50 need about 1,000 mg of calcium per day. Women over age 50 and men over age 70 should increase that total to at least 1,200 mg per day. This equates to 4 servings of dairy products such as milk or yogurt. If you don’t consume dairy products, consider fortified soy products or soy milk, and dark, leafy green vegetables (broccoli is my personal favorite). To ensure your calcium intake is adequate, consider a calcium supplement. Supplemental calcium is best absorbed when consumed in amounts of 500 mg or so and taken with a meal.

2) Get plenty of vitamin D. Vitamin D is absolutely essential for your body to absorb and utilize calcium. Recent studies suggest up to 80% of adults may have insufficient vitamin D levels in the blood. This may be due to a number of factors. Although scientists don’t know exactly what the optimal daily intake of vitamin D is yet, a good starting place is between 1,000 and 2,000 IU per day, and I urge all adults to ask your doctor to run a vitamin D blood test.

3) Exercise, exercise, exercise. It not only helps build strong bones, but it slows down bone loss. Strength-training exercises that work your upper body—your arms and upper spine—are great, especially when combined with weight-bearing activities such as walking, jogging, and stair-climbing that work your lower body—including your lower back, hips, and legs. Osteoporosis is not an inevitable part of getting older. Although some risk factors—such as age, race, and family history—can’t be changed, it’s never too late to start improving your eating habits, increasing your exercise levels, and taking supplements to help maintain your bone strength and integrity.

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Spring Cleaning

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Three Simple Spring Cleaning Tips

Spring cleaning time is here! I say this with joy and excitement, ready to clean  under the beds, organize the garage, dust the ceiling fans, move the  refrigerator, and sweep. Most people aren’t as eager. Spring cleaning can feel  overwhelming, daunting—and knowing where to start can be half the battle.
With these three simple spring cleaning tips, the job is far less intimidating:

1. Make a plan. List what tasks you want to accomplish in each room, the  estimated number of hours or minutes you’ll need, and who in the family will  help you. Organized Home provides free printable spring cleaning checklists that  could be helpful if you’re uncertain where to begin.

2. Make a date. Yes, a date—but most likely not a very romantic one! Which  weekend or weekday will you work on these spring cleaning tasks? Enlist the  entire family so that everyone can mark their calendar and show up for spring  cleaning duty! To ensure that nobody forgets, try using Cozi, an online family  calendar with phone applications that make family planning and communication  seamless. Nobody will have an excuse for not helping clean the garage this year!

3. Baskets and supplies in order. With the plan of action set, the date squared  away, and the troops rallied, having your supplies organized is essential! I reccomend the Get Clean® Starter Kit, you’ll have everything you need to clean the house  from top to bottom this year and next! Plus you’ll keep 108 pounds of packaging  waste from landfills. Arrange your laundry baskets to  collect items you’ll donate, recycle, or sell. As you go from room to room, fill  the baskets with items that you’re not using anymore (e.g. clothing, toys,  tools, kitchen supplies, pet items, etc.). One of the goals of spring cleaning  is getting rid of all the clutter!
Spring cleaning doesn’t have to feel like a black cloud each season. Look at it  as a way to spend time as a family or donate items you don’t use anymore. And  with some good tunes and fresh air, you’ll feel rejuvenated—and the house, yard,  attic, and garage will look spiffy clean!

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Healthy Kids

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Children’s Health

Super Wellness For Super kids  

Children grow at a much faster rate during their first few years than at any  other time in their lives, stressing the need for parents to ensure optimal  nutrition. Of special importance are macronutrients (carbohydrates, proteins,  and fats) that provide calories and essential vitamins and minerals critical to  proper growth, development, and immune function—including all eight B vitamins  and vitamins C, A, and D, as well as calcium, iron, and zinc. In addition,  growing children should achieve adequate intakes of omega-3 fatty acids such as  DHA, which is essential for early brain and eye development.

Although  specific nutrient needs vary throughout the different stages of life, there is  probably not a more critical time for optimal nutrition than during  childhood—especially early childhood. Good nutrition is absolutely essential for  the development of healthy bodies that will thrive with abundant energy, healthy  brain function, a responsive immune system, and strong bones and teeth.  Healthful eating and exercise habits  established during childhood also  will help reduce the risk of obesity as well as many degenerative and  lifestyle-related diseases of adulthood, including diabetes, heart disease,  cancer, hypertension, osteoarthritis, and other conditions related to nutrition,  weight, and lifestyle. In other words, acquiring beneficial lifestyle habits  early in life, making nutritious and healthful food choices, being physically  active, and filling in nutritional gaps with the appropriate dietary  supplements can provide a strong foundation for a lifetime of health and  wellness.

For more information on supplements click HERE.

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It’s Not Easy Being Green…Or Is It?

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Going Green

10 Ways We Can Help Make a Difference

Today is Earth Day, so it would seem to be a good time to think about what we can do in our day to day lives to help make a difference in the world around us. In January we make our New Year’s resolutions and look for ways to make a change in our lives, hoping for better health, a better job or less stress. Some resolutions are small, others are big life-changing challenges.

New Year’s resolutions are often broken, especially if they are hastily made without thinking through the logistics. Perhaps today would be a good day to make some resolutions for “going green” in the upcoming months. Earth Day is a great time to remember and appreciate nature, as well as learn ways to protect and care for our environment. Everyone can find a few small ways to help do their part.

Going green is a great way to start off the new year, but it’s such a broad term that the specifics of how you’ll go green could end up taking a back seat to daily life. Instead of making a broad generalization, choose a few specific ways to green your life in 2012.

Not Sure Where To Start? Here Are 10 Suggestions to Help You Get Started…

1. Banish paper and plastic bags from your life. Always carry at least one reusable bag with you and it will soon be as routine as grabbing your keys when you head out.2. Switch your monthly bills to e-billing. Even if you print them out at home, you’ll eliminate the postage carbon footprint and reduce paper use (no envelopes and annoying “special offer” inserts).3. Before you throw anything away, ask yourself if you can use it in a new way or if someone else could use it.

4. If you’re replacing appliances in 2012, pay a little more for the most efficient Energy Star models — they’ll save you money in the long run.

5. Walk more, particularly if your destination is less than 30 minutes on foot. It’s good for your health and the environment.

6. Take public transit. Students often have a transit pass included in their fees, and some cities even have free public transit, so use it!

7. In the market for a new car? Choose a green hybrid or electric.

8. Go vegetarian one day a week. The livestock industry is a huge greenhouse gas emitter.

9. Refuse to buy foods that are unnecessarily packaged, such as fruits and vegetables.

10. Buy a water filtration pitcher and refill your own bottles instead of buying bottled water.

These are just a few of the ways you can commit to going green in the new year. Just remember: It can be a challenge as you adjust to a new way of thinking, but it’s worth sticking with it.

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Gesundheit!

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Tis the Season…

The lower 48 states are experiencing one of the worst allergy seasons on record.  The mild temperature during the end of winter has allowed for earlier growth and blooming. Levels of pollen, tree, grass, mold and others are all high. The fact is,  all of us are allergic to these things because they are foreign invaders. So why do some seem symptom free, while others are so bad that they are having asthmatic conditions? The answer is balance.

Several systems in your body need to be in balance to help deal with environmental allergens. The immune system, inflammatory system, detoxification system, hormone system and structural system all have to be in balance and functioning at 80% capacity or higher. Additionally, we need to have low oxidative stress and healthy bowel function. When all of these are in working order, there is a good chance you will be one of the people who don’t appear to suffer from allergies. The more of these systems that are out of balance, the more likely you will suffer. In fact, over the years I have had many people tell me that they have recently developed allergies, or that over time they have increased.  To help improve your symptoms or eliminate them, you have to support the systems mentioned above. I myself can attest to the power of this approach as I once had terrible environmental allergies and suffered with exercise induced asthma.  I happy to report that the asthma is completely gone and the allergies have not been an issue for several years.

Everything starts with diet. Your diet has a major impact on your inflammatory response.  Try to eliminate processed foods, white sugar, white flour, high carb foods, trans fats, coffee and other high caffeine foods or drinks. Cut down on dairy products and red meats. Grass fed, organic beef is best, but on a limited basis.  Instead, try to eat quality proteins like turkey, fish, pasture raised chicken and eggs. Get plenty of vegetables in your diet as well as healthy fats like olive oil, fish oil, flax oil and coconut oil. I realize this is a tall order, but every little bit helps. Just be mindful of what you eat. Drink plenty of purified water, like Get Clean water.

Move your body. The trash in your body moves through the lymphatic system. The lymph system does not have its own pump. Therefore, you have to move your arms, legs and trunk to help move the garbage along. A ten minute walk, stationary bike with arm movements, yoga and mild cardio movements are all helpful.

Support your systems. There are some really easy and great ways to help support the body and allow it to handle the allergens better without causing you a lot of discomfort. For me, the baseline is the Shaklee Life Strip and Vivix. Together, you have all the things you need to have a positive impact on detoxification, oxidative stress, inflammation and hormonal imbalance. These four systems interact very closely with one another so supporting all four at the same time makes better sense.  Next, consider adding DTX for additional liver support (your oil filter), Nutriferon to regulate the immune response and Alfalfa to clean and alkalize the system. If you have a lot of stress in your life, try Stress Relief Complex to help balance out the stress response. Stressed out stress glands have been shown to have a direct link to increased allergies to both environmental allergens as well as food.

Lastly, keep things as clean as possible. Always use non toxic cleaning products to clean your home, on dishes and clothing. I have chosen to use Get Clean products. Some of the most toxic things you come in contact with are cleaning products.  Women need to find healthier cosmetics that don’t have all those nasty chemicals.  Limit fragrances as they contain hormone disruptors as well as chemicals known to irritate the lungs.

Every little bit helps. Start with one or two, and add on as you can. I know you will see a difference because I did!

Information based on an article by Dr. Joseph Hansen/Omnis Chiropractic

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Hate to Floss?

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As someone constantly getting in trouble for not flossing, I found this article from articlesbase.com by Ruth Butters interesting…

CoQ10 And Gum Disease

Having problems with your teeth and gums? Coenzyme Q10 may help. Clinical research indicates that CoQ10 benefits periodontal disease, both as a treatment and a preventative. Periodontal disease – a widespread problem characterized by swelling, bleeding, pain, and redness of the gums – is the most common cause of tooth loss in adults. The disease is caused by plaque-forming bacteria, which create inflammation and deterioration of the gum tissue. This deterioration often results in the loss of teeth. It’s estimated that 90% of Americans will experience gum disease during their lifetime, and 25% of Americans over 60 will lose teeth due to the disease. But bad as loss of teeth is, it isn’t the worst possible result of gum disease. Studies suggest that the natural inflammatory response to the bacteria may have adverse effects throughout the body, including damage to the heart.

Low levels of CoQ10 associated with gum disease

Dentists agree that good oral hygiene is the first line of defense against gum disease, but research has shown that the coenzyme can also play an important role in both prevention and treatment.
A natural substance found in every cell, the coenzyme plays two important roles in overall health. Its primary function is to assist in the production of energy at the cellular level, and it is also a powerful antioxidant, capable of neutralizing the damaging effects of free radicals (chemically unstable molecules formed during the process of cellular oxidation). In both respects it is important to tissue health.
In the early 1970s pioneering studies indicated that gum tissue taken from patients with periodontal disease was low in the coenzyme, and since that time studies have repeatedly confirmed that low CoQ10 levels are definitely associated with periodontal disease.

Supplementation effectively halts disease and may reverse it

Numerous animal studies and clinical trials involving human periodontal disease patients indicate that supplemental dosage of the coenzyme can effectively halt the progression of the disease. In addition, several small studies have shown that additional CoQ10 can actually reverse the effects of the disease, and when used in conjunction with other treatments can result in faster and more complete healing than expected with standard treatments alone.
CoQ10 is known to boost the immune system, which in turn enables the body to more effectively fight infection. It is believed that supplements promote faster healing by increasing the amount of cellular energy available for tissue repair.

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Have a Laugh

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This article is from HelpGuide.org…

Laughter is the Best Medicine

The Health Benefits of Humor and Laughter

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. In addition to the domino effect of joy and amusement, laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use.

Laughter is strong medicine for mind and body

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”

~ Paul E. McGhee, Ph.D.

Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Laughter is good for your health

  • Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
  • Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
  • Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
  • Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.
The Benefits of Laughter
Physical Health Benefits:

  • Boosts immunity
  • Lowers stress hormones
  • Decreases pain
  • Relaxes your muscles
  • Prevents heart disease
 Mental Health Benefits:

  • Adds joy and zest to life
  • Eases anxiety and fear
  • Relieves stress
  • Improves mood
  • Enhances resilience
 Social Benefits:

  • Strengthens relationships
  • Attracts others to us
  • Enhances teamwork
  • Helps defuse conflict
  • Promotes group bonding

Laughter and humor help you stay emotionally healthy

Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and loss.

More than just a respite from sadness and pain, laughter gives you the courage and strength to find new sources of meaning and hope. Even in the most difficult of times, a laugh–or even simply a smile–can go a long way toward making you feel better. And laughter really is contagious—just hearing laughter primes your brain and readies you to smile and join in the fun.

The link between laughter and mental health

  • Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you’re laughing.
  • Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more.
  • Humor shifts perspective, allowing you to see situations in a more realistic, less threatening light. A humorous perspective creates psychological distance, which can help you avoid feeling overwhelmed.

The social benefits of humor and laughter

Humor and playful communication strengthen our relationships by triggering positive feelings and fostering emotional connection. When we laugh with one another, a positive bond is created. This bond acts as a strong buffer against stress, disagreements, and disappointment.

Laughing with others is more powerful than laughing alone

Creating opportunities to laugh

  • Watch a funny movie or TV show.
  • Go to a comedy club.
  • Read the funny pages.
  • Seek out funny people.
  • Share a good joke or a funny story.
  • Check out your bookstore’s humor section.
  • Host game night with friends.
  • Play with a pet.
  • Go to a “laughter yoga” class.
  • Goof around with children.
  • Do something silly.
  • Make time for fun activities (e.g. bowling, miniature golfing, karaoke).

Shared laughter is one of the most effective tools for keeping relationships fresh and exciting. All emotional sharing builds strong and lasting relationship bonds, but sharing laughter and play also adds joy, vitality, and resilience. And humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times.

Incorporating more humor and play into your daily interactions can improve the quality of your love relationships— as well as your connections with co-workers, family members, and friends. Using humor and laughter in relationships allows you to:

  • Be more spontaneous. Humor gets you out of your head and away from your troubles.
  • Let go of defensiveness. Laughter helps you forget judgments, criticisms, and doubts.
  • Release inhibitions. Your fear of holding back and holding on are set aside.
  • Express your true feelings. Deeply felt emotions are allowed to rise to the surface.

Bringing more humor and laughter into your life

Want to bring the fun? Get a pet…

Most of us have experienced the joy of playing with a furry friend, and pets are a rewarding way to bring more laughter and joy into your life. But did you know that having a pet is also good for your mental and physical health? Studies show that pets can protect you depression, stress, and even heart disease.

Laughter is your birthright, a natural part of life that is innate and inborn. Infants begin smiling during the first weeks of life and laugh out loud within months of being born. Even if you did not grow up in a household where laughter was a common sound, you can learn to laugh at any stage of life.

Begin by setting aside special times to seek out humor and laughter, as you might with working out, and build from there. Eventually, you’ll want to incorporate humor and laughter into the fabric of your life, finding it naturally in everything you do.

 

Here are some ways to start:

  • Smile. Smiling is the beginning of laughter. Like laughter, it’s contagious. Pioneers in “laugh therapy,” find it’s possible to laugh without even experiencing a funny event. The same holds for smiling. When you look at someone or see something even mildly pleasing, practice smiling.
  • Count your blessings. Literally make a list. The simple act of considering the good things in your life will distance you from negative thoughts that are a barrier to humor and laughter. When you’re in a state of sadness, you have further to travel to get to humor and laughter.
  • When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke among a small group, but usually not. More often, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”
  • Spend time with fun, playful people. These are people who laugh easily–both at themselves and at life’s absurdities–and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
  • Bring humor into conversations. Ask people, “What’s the funniest thing that happened to you today? This week? In your life?”

Developing your sense of humor: Take yourself less seriously

One essential characteristic that helps us laugh is not taking ourselves too seriously. We’ve all known the classic tight-jawed sourpuss who takes everything with deathly seriousness and never laughs at anything. No fun there!

Some events are clearly sad and not occasions for laughter. But most events in life don’t carry an overwhelming sense of either sadness or delight. They fall into the gray zone of ordinary life–giving you the choice to laugh or not.

Ways to help yourself see the lighter side of life:

  • Laugh at yourself. Share your embarrassing moments. The best way to take yourself less seriously is to talk about times when you took yourself too seriously.
  • Attempt to laugh at situations rather than bemoan them. Look for the humor in a bad situation, and uncover the irony and absurdity of life. This will help improve your mood and the mood of those around you.
  • Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.
  • Keep things in perspective. Many things in life are beyond your control—particularly the behavior of other people. While you might think taking the weight of the world on your shoulders is admirable, in the long run it’s unrealistic, unproductive, unhealthy, and even egotistical.
  • Deal with your stress. Stress is a major impediment to humor and laughter.
  • Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.
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Celebrating National Nutrition Month

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Thought this was a good article by Dr. Jamie McManus

Next year will mark the 40th year since the first National Nutrition Week campaign was launched. And I know I am showing my age, but I remember 1973! I was an intense pre-med college student working in a research lab and studying to take the Medical College Admission Test (MCAT). Richard Nixon was the president, and one of the top news stories was Billie Jean King defeating Bobby Riggs in the Battle of the Sexes—go, girl power! The theme was Invest in Yourself—Buy Nutrition. National Nutrition Week was enthusiastically embraced by the American Dietetic Association (now called the Academy of Nutrition and Dietetics) and officially became National Nutrition Month in 1980—now celebrated every March.

And since this year’s theme is Get Your Plate in Shape, I thought I would share how I get MY plate into the best nutritional shape!

Make a list. Take time to think ahead as to what you are planning to put on your plate tonight and every night this week. Get to the grocery store—with your list—and stock up on fruits, vegetables, lean-protein choices such as chicken breast, low-fat (or better, nonfat) milk and yogurt, soy milk, etc. This will help ensure you have healthy choices at home as you prepare your meals

Load up at least half of your plate with veggies at lunch and dinner. I try to have at least THREE colors on my plate—red bell peppers, dark green broccoli and spinach, and orange carrots. These colors tell us these veggies are brimming with health-promoting phytonutrients as well as vitamins and minerals!

Fill the rest of the plate with small portions of a protein food and a starch. And since you will be following my lead and filling up on veggies, it will be easier to avoid overeating or oversized portions. You might even try using smaller plates and bowls if you tend to overeat.

Spice up your life as I have—who knew there were so many choices of amazing spices?! You need only a pinch of salt, especially when you have garlic, basil, rosemary, and thyme. Did you know these spices provide additional phytonutrients to support your health, as well as make your food taste fabulous and yummy? Pull out those dusty cookbooks and try a new recipe that uses spices you’ve never tried—this has become one of our favorite activities at our house!

Last but not least, be sure you have nutrition insurance. Even though I am knowledgeable about nutrition and committed to healthy eating, I know my food cannot provide all that I need every day, so I always take a daily comprehensive multivitamin/multimineral supplement and urge you to do the same! It is simply good nutritional sense.

Be well!

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