The American Journal of Clinical Nutrition published a study on prostate cancer conducted by Swedish researchers at Lund University.
The prostate is a small walnut-shaped gland in males that produces seminal fluid that nourishes and transports sperm.
The Swedish researchers followed over 8,000 men between ages 45 and 73, for an average of 15 years.
They found if men drink just one 11-fluid-ounce soda or soft drinka day, it significantly increases their risk of developing more aggressive forms of prostate cancer by 40 percent.
They also found heavy carbs, such as pastaand rice,increases risk of developing milder forms of prostate cancer, by 31 percent.
Men who ate lots of sugary breakfast cereals were 38 percent more likely to develop milder forms of prostate cancer.
The prostate cancer in males during the study was found through a screening test known as Prostate-Specific Antigen.
Symptoms of Prostate Cancer include:
Trouble urinating or urinating often at night
Decreased force in the stream of urine
Trouble emptying the bladder completely
Pain or burning during urination
Blood in the urine or semen
Losing weight without trying
Prostate cancer typically grow slowly. In advanced stages symptoms may include deep or dull pain in the pelvis, ribs, lower back or upper thighs, fatigue, nausea, vomiting and loss of appetite. Advanced prostate cancer can spread to other organs.
See a Urologist if you have any of the above symptoms.
PROSTATE CANCER PREVENTION TIPS:
AVOID SOFT DRINKS
LIMIT HEAVY CARBOHYDRATES
AVOID SUGARY BREAKFASTS CEREALS
All cancers begin when cells develop changes in their DNA. Inflammation triggers those changes.
A cell’s DNA contain instructions telling it what to do.
In terms of triggering cancer, abnormal cells are being instructed to grow and divide more rapidly than healthy cells.
Then, the abnormal cells form a tumor and can invade nearby tissue.
What can awaken dormant cells? INFLAMMATION
Remember, there’s always an external factor involved. The body can only handle so much inflammation, before it begins attacking healthy cells.
So, everyone needs to keep inflammation away from their entire body and brain.
The first thing you want to do to prevent Prostate Cancer is eliminate anything that causes inflammation.
The Swedish study confirms if you simply eliminate this soda, you lower your risk almost by half.
That’s incredible. I bet second half comes from sugar. Sugary cereal is on the avoid list.
Then, they say pasta and rice increase men’s risk of prostate cancer, but that may be due to sugar as well.
Think about it. When you eat carbs, your body breaks them down into sugars, which absorb into the bloodstream.
If a guy is active, he can probably load up on carbs more than someone that is sedentary.
Once the sugar from the carbs are absorbed into your bloodstream, it makes your pancreas release the hormone insulin, which moves the sugar from your blood into your cells.
If you don’t use that up as energy through exercise you’re left with inflammation.
RISK FACTORS for MEN:
Age 50 or older
Family history of prostate or breast cancer
Research from 2016 also found people with prostate cancer had a higher risk of having advanced abnormal growths in the colon. Researchers suggest people with prostate cancer have a colonoscopy to check for these growths at the time of their prostate cancer diagnosis.
Past studies have also linked soft drink or soda intake to an 80 percent increased risk of stroke in women. Remember orange juice also contains a lot of sugar.
Avoiding soda, soft drinks and limiting high carbs if you’re not active are healthy tips for everyone.
Blood pressure is a measure of the force your heart uses to pump blood around your body.
A normal blood pressure level is less than 120/80 mmHG. Increased blood pressure, which means your top number is over 180 and your bottom number is over 120.
That can increase your risk of all sorts of problems like heart problems, kidney disease, vision problems and sexual dysfunction. Nearly half of all Americans (47% or 116 million) have it. Almost 1 in 5 people take medication for it.
Below is a list of foods and beverages to avoid if you have high blood pressure, along with a list of foods that help you lower and maintain your blood pressure at a healthy level.
HERE’S THE AVOID LIST
Salty snacks like pretzels and chips
Over-the-counter Decongestants (they narrow blood vessels and can increase blood pressure)
Tacos & Burritos
Red Meat (including pork, lamb, beef, veal, venison, goat)
Full Fat Dairy
Canned Soups (check labels for sodium)
Plant based meat alternatives
GOOD FOR BLOOD PRESSURE
ALSO GOOD FOR BLOOD PRESSURE
Again, do not consume more than 1 teaspoon of salt daily. Beware of hidden salt in foods or beverages.
Reduce your stress with meditation or other relaxing breathing techniques, stretch daily, try yoga, listen to soothing music
Sleep on your left side. Get at least 9 hours of sleep each night.
Drink lots of water.
Exercise reduces blood pressure 5-7 mm Hg
If obese, every 2.2 pounds lost lowers your blood pressure around 1mm Hg per 1 Kilogram
Look for salt-free or very low sodium on labels
If you do buy canned beans or vegetables rinse them completely under running water first
If you take blood pressure medication
Be sure to review what you eat and drink daily as well as how much you move. If you need more good for you foods or meal suggestions, check out the DASH diet link below, specifically tailored to lower blood pressure.
If you need added help with changing your behavior around food, Noom is a digital platform that can match you with a trained coach. It was developed using evidence-based approaches and scientifically-proven principles, such as cognitive behavioral therapy (CBT) to help you build sustainable habits that last. They help with stress, anxiety, hypertension and diabetes.
Taking blood pressure medication without making lifestyle changes will only increase your risk of additional problems.
Be sure to make the lifestyle changes first, and ask a loved one to help keep you accountable. Having one day a week as your cheat day –say if you love pizza or bacon –will help as most people, even athletes, subscribe to allowing themselves a day to indulge.
It’s only when indulging becomes a daily habit that your body will give you a Warning Light to make a change.
Most items on the Avoid list are highly addictive, which is why people have a hard time stopping, but it’s so worth it. You will feel better, have more energy and avoid longterm risks associated with high blood pressure.
It generally takes one month to notice the difference. If your doctor told you that you have high blood pressure, schedule a followup appointment in one month to track your progress.
Even though medication can lower it within a few days, it may not be the best long-term treatment due to side effects.
Always check with your physician before stopping any blood pressure medication, even if there’s been a recall.
I recently reviewed a new healthy Functional Beverage called NERD FOCUS.
At first, I was hesitant to do so, because I only ever drink water or tea, and avoid soda like the plague. I haven’t drank soda in over 15 years, and don’t crave it one bit. That said, every now and then, I would like something with a little flavor or kick to it without it being unhealthy.
I was one of the first people to tell the world about loving Alkaline Water when it was a blip on people’s radar. I wrote a blog called, “The Most Healthful Water in the World” in 2013, and since then the industry skyrocketed.
Annual revenue from 2013 to 2014 rose 701.43%.
Alkaline water is on track to be a multi-billion-dollar global business, and has surpassed soda in revenue. I became the spokesperson for the brand I adore, Carlsbad Alkaline Water, which to this day I recommend.
As of November 22, 2022, revenue for Alkaline Water is forecast to grow 20% p.a. on average during the next 3 years, compared to a 4.8% growth forecast for the Beverage industry in the United States.
NERD FOCUS falls under the Functional Beverage Market. Functional beverages are nonalcoholic drinks containing nontraditional ingredients like minerals, vitamins, amino acids, dietary fibers (DFs), probiotics, added raw fruits, etc.
It’s important to look at the exact amount they include, as some brands offer very little in terms of nutrition. Some are also highly carbonated and taste like the can itself. Electrolyte powders also fall into this category.
I have a favorite Electrolyte brand as well. It’s DripDrop. These are packets you add into water that come in various flavors, and prevent dehydration. They rehydrate you post exercise or if you spend a lot of time in high temperatures where you sweat a lot.
Dr. Eduardo Dolhun developed it to treat and prevent dehydration where IV therapy wasn’t available. It contains the precise sodium electrolyte levels, lower glucose content, and low osmolarity that facilitates fast absorption.
It received a U.S. Patent, and Dr. Dolhun was awarded the 2017 Mayo Clinic Alumni Association Humanitarian Award. If you get or feel dehydrated a lot, despite drinking a lot of water, you may want to add this to your water.
As of 2022, the global functional beverage market size was estimated at nearly $120 billion (USD) in 2021 and, according to researchandmarket.com, is projected to grow at a compound annual growth rate of 10.49%, reaching $198.1 billion by 2026.
Back to my review of Nerd Focus:
NERD FOCUS has no carbs with some added B2, B3, B6 and B12 vitamins. The only caveat is 115 grams of sodium and 128 mg of caffeine.
Since I don’t drink coffee, the extra energy boost is okay and the added ingredients do help with mental focus, hence the name.
For reference, 1.5 cups of coffee contains 135 mg. of caffeine. It’s safe to stay within 400 mg.
Drinking two cans of Nerd Focus in a day would bring you to 256 mg. of caffeine –still safe and under the 400 mg. mark.
In terms of sodium, the healthy amount is less than 2300 grams daily, so this contains 115 grams, well under that, even if you drink two cans of it.
Tastes good refrigerated. I drank it after a workout as a treat, as it states it helps with exercise recovery. I did feel mentally sharper after sipping it. Of course, I feel that way after exercise, but the post-workout mental clarity also comes with less energy, as I wind-down.
It had a delightful amalgamation of providing calm mental focus plus energy without any anxiety.
It also lasts long, because I only took small sips of it.
I think sugary drinks make people chug it quickly, because of its addictive properties, as opposed to this.
If you’re a writer, blogger or student and need a pick me up, I’d go with the sugar-free version with the blue logo.
Interestingly enough, NERD FOCUS was originally created by University of Texas (UTSA) college student Vin Montes in order to help him focus and stay awake while studying late nights at the library. On July 21st, 2020, Nerd Focus was acquired by Beverage USA Holdings for an undisclosed amount.
There’s another version with a green logo that has sugar in it, which I don’t recommend.
The blue sugar-free version is a winner. I would get it again. I still recommend hydrating with water in the morning and daily, but it’s great to stock up on NERD FOCUS for those times mid-afternoon when you need a focus boost with 0 calories.
The other ingredient in it is an extract called Huperzine A, which is shown to improve memory and slow cognitive decline by increasing levels of acetylcholine the compound that functions as a neurotransmitter in the brain. It’s also been shown to help prevent cell death.
Twenty randomized clinical trials involving participants indicate it has a beneficial effect on memory, cognitive function and quality of life.
Since a lot of people complain about brain fog these days, this may help give the noggin’ a boost and you may remember where you put your keys.
Just to be safe, I asked Nutritionist, Virginia Candelaresi to take a look at it, and let me know her thoughts. She’s also my cousin, so there’s a trust factor, knowing she’s a straight shooter.
I asked her to review ALL the ingredients, and raise any red flags. Here’s her reply:
Are there any ingredient in NERD FOCUS we should be concerned about?
VIRGINIA: There are three ingredients that when in access can cause health concerns which are maltodextrin, acetate isobuturate, sucralose, and blue #1.
Maltodextrin is made from corn, potato, wheat, tapioca or rice. Yes, its made from natural sources but, maltodextrin is a highly processed powder and is very high in the glycemic index; therefore, avoid if you are diabetic as maltodextrin in knows as rapid glucose which can cause spikes in blood sugar which is most likely why energy drinks give you energy; in addition to caffeine. If you have digestive sensitivities, maltodextrin has a trace of sucrose can cause bloating and flatulence. I am all about gut health, so take cause with maltodextrin!
Acetate isobuturate is sucrose. You may be focused with this drink, but if you are also looking for energy it will do that as well, but with a sudden crash. This can cause irritability and fatigue. Too much sucrose throughout the day may cause weight gain, fluctuating blood sugar, heart disease, addicting eating behaviours.
Blue #1 – Artificial colouring in foods and drinks are not my favourite! Particularly blue dye as is remains unabsorbed. In large quantities acidosis may occur. I would avoid if you have any pH issues, gout, heartburn , etc.
If a physician recommends someone stops drinking soda (say they have Gout or Obesity) and they have a hard time refraining from it –is this a better option to help wean them off soda?
VIRGINIA: Best drink for gout or obesity is water! Both conditions can be helped with proper diet. Underlining cause of metabolism may be associated; however, water is best.
Anything else we should know?
VIRGINIA: My final thoughts on NERD, as a focus, learning, and memory drink, NERD has the right formula. I like that they add both guarana seed extract which is a naturally contains caffeine from its seed and is 4x more then caffeine from coffee beans.
Ginseng is great too! It builds energy and helps with stress. It is a stimulate so when combined with caffeine it allows focus and for some people that are sensitive heart palpitations and hypertension may occur. I recommend to use with caution.
As a side note, I am a fan of good quality Italian espresso. A ‘ristretto’ has 33mg of caffeine in 20ml comparing to regular 1 cup of java has 95mg. NERD has 128mg caffeine so, if you are sensitive I do not recommend more then 1 per day.
Remember, you want to stay focused not caffeinated!
THANK YOU, VIRGINIA!
So, there you have it. Moderation is key; do not drink in large quantities; use with caution if you’re sensitive to any caffeine; avoid if you have diabetes, heartburn or Gout; and remember Acetate isobuturate and maltodextrin contain sucrose (sugar), so you still want to keep tabs on your total sugar intake.
Here’s a closer look at ingredients listed on the can:
For those who don’t have sensitivities to caffeine, have diabetes, heartburn or Gout –enjoy in moderation…one can when you need a mental pick-me-up.
Eggs contain tryptophan; an amino acid that acts as a natural sedative. They also encourage the production of insulin, which helps neural pathways get tryptophan to the brain. At only 78 calories each, it’s okay to eat two hard-boiled eggs at night, which will help induce sleep –and won’t affect weight.
Cherries have high amounts of melatonin, studies have shown they can help with increased sleep time and overall sleep efficiency. You’ll also find vitamin A, vitamin C and magnesium in them.
Pistachios are members of the cashew family and contain B6 and Magnesium which are good for sleep. A 1-ounce portion eaten about an hour before bedtime is recommended for a good night of sleep.
Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. It also helps provide longer sleep duration. Unsalted, unsweetened, air-popped, is the most healthful type of popcorn or ones with sea salt if plain is too bland. I like chemical-free SkinnyPop with Sea Salt.
A small handful of nuts will satisfy cravings and hunger while inducing sleepiness, because walnuts and almonds offer natural melatonin, protein, and magnesium. Magnesium, for one, may help reduce insomnia in older adults, according to past research.
Pumpkin Seeds are a natural source of tryptophan, an amino acid that can help promote sleep. Consuming around 1 gram of tryptophan daily is thought to improve sleep. That’s approximately 34 seeds. Look for unsalted ones.
Blueberries are rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It’s also naturally high in tryptophan. They are also loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.
Getting enough sleep has major HEALTH benefits in morning and long-term benefits when you maintain healthy sleep habits.
At least 9-hours of sleep each night will bring:
No brain fog
Lowered risk for diabetes and heart disease
Staying at healthy weight
Energy to exercise
More energy for everything
Better relationships due to all of the above
If you’re ever not feeling well, be sure to check your sleep habits, foods & beverages you consume first.
Below is the problem with that advice. Let’s start with MILK:
I hate to sound like Spanky in The Little Rascals saying, “Don’t drink the milk!” “Why?” “It’s spoiled!” but be aware:
Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.
Interesting they used to deliver milk right to our homes in bottles. Pre-Amazon days, there was The Milk Man.
Most packaged breakfast cereals are ultra-processed. EWG recommends limiting consumption of these foods, whether organic or conventional. A diet high in ultra-processed food is linked to an increased risk of depression, obesity, Type 2 diabetes, heart disease, stroke and cancer. Jan 3, 2022
Yogurt: Not As Healthy As We Thought?Condé NastDietitians weigh in on a new study.
Eating too much red meat could be bad for your health. Sizzling steaks and juicy burgers are staples in many people’s diets. But research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.Dec 2, 2020
Is Eating Too Much Red Meat Bad for You? Eating too much red meat can raise your health risks. Try moderation.
It’s also possible to develop mercury poisoning from eating too much seafood, even if the varieties have lower levels of mercury. The FDA states that in small amounts, certain types of fish with lower mercury levels may be okay for adults to eat once or twice per week.
Understanding Mercury PoisoningHere’s what you need to know about mercury poisoning, including the basics about mercury poisoning from eating f…
LIVER AND KIDNEY
Potential Risks of Organ Meat
While organ meats are highly nutritious foods, they also contain a lot of cholesterol (especially the liver and heart). High cholesterol levels raise your risk of having a heart attack or stroke. Therefore, it’s recommended that organ meats be eaten in moderation.=
Eat nutritious foods, but there’s nothing wrong with taking a daily vitamin or supplementing with B12 or any other vitamin you may be lacking.
I recommend everyone visits a General Practitioner to get blood work done, to determine if you’re deficient in anything, which may be causing unwanted symptoms, such as fatigue.
Then, review what foods contain those nutrients, and if you can benefit from adding a supplement.
Look up the Mediterranean diet, which is most common in Blue Zone areas, which are known for longevity. Here’s a link for Reference:
Breakfast: Egg whites and veggies in the morning are beneficial.
Lunch: Fill your plate with vegetables in the afternoon (making them in olive oil and garlic make them tasty)
Dinner: Grilled salmon (limit per week), chicken, black beans with a side of veggies are a healthy choice.
Snacks: Great choices are blueberries, cherries, almonds, walnuts or pumpkin seeds.
Beverages: Stay hydrated with water and avoid soda or sweetened beverages. If you need a pick-me-up, look into Functional Beverages without sugar or calories, but a bit of caffeine without the crash feeling you get after drinking coffee. A lot of people like to drink orange juice in the morning and fruit, but be aware there is sugar in that, so if you are diabetic or pre-diabetic (which a lot of people aren’t aware they are) you want to stay away from that as you may experience a crash after your blood sugar drops after consuming it.
Soon, I’ll review the best brands in Vitamin Supplements, since it’s a growing market, and you want to make sure they are high-quality and best-in-class.
I do like brands are making it easier to carry vitamins while traveling, so will take a look at those, as well as the best in personalized vitamins.
If you’re looking for supplements that are sugar-free, caffeine free, dairy free, soy free, non-GMO with no preservatives, color, flavors or sweeteners that are all natural Vegan you can check out vitamins from Amare.com (link below):
It was a pleasure interviewing renowned psychologist Dr. Jennifer Guttman.
Her new book Beyond Happiness: The 6 Secrets of Lifetime Satisfaction (Audible/Post Hill Press), guides readers on how to live a deeply fulfilling life. In addition to her NYC-based practice, Dr. Guttman has an expansive audience of over two million people via her YouTube series on Sustainable Life Satisfaction, as well as articles published each month in Psychology Today magazine. She’s been featured in Health Magazine, Well+Good, MindBodyGreen, The Washington Post, INSIDER, and many more.
She shares enlightening tools for happiness combining both her personal experience and professional insight gleaned from her over 30 years in private practice to introduce practical and life-changing techniques.
And how facing your fears can actually be turned into problem-solving skills to improve your self-confidence.
Dr. Guttman empowers people to achieve lifetime satisfaction by employing six techniques that anyone can practice and even master in the comfort of their own home.
She shares techniques to improve feelings of lovability, defiant resilience, patience, authenticity, and self-confidence.
And clear-cut strategies and tangible steps to enable people to utilize her techniques in their everyday life.
Beyond Happiness is an engaging and enlightening book with its friendly, practiced approach to not only survive the pitfalls of life but to flourish while enjoying the journey.
As an influential psychologist, Dr. Guttman also touches on a plethora of topics around mental health, including:
Social Anxiety: How To Support Your Healing
Simple Self-Care Routines That Could Help Benefit Your Mental Health
How to Cope With the Loss of a Loved One During the Holidays
The Biggest Mistakes Couples Make While Going To Couples Therapy
How To Tackle Your Work Goals Like A Boss
How to keep small setbacks from ruining your day.
How to Let Go of Your “Need to Please” Attitude
Specializing in cognitive behavior. Dr. Guttman’s mission is to use her experience, expertise, voice, and pen to help motivate and empower people to realize there is a path to achieve sustainable life satisfaction and inherent loveability, and she has been researching and specializing in cognitive-behavior therapy and positive psychology for more than 30 years.
What are white blood cells, what do they do for you, and how can you improve your white blood cells naturally?
White blood cells (T-cells) protect your body from infection and keep your immune system strong. One of the best ways to stay healthy and cold-free is by eating a variety of immune-boosting foods and leading a healthy lifestyle.
Here are 10 ways to improve white blood cells naturally:
Now and then you go to the doctors and have your blood taken for a check-up. Most likely they are checking your white blood cell counts, liver, cholesterol, thyroid, and kidney functions. An increase or decrease in these blood countsmay show something as simple as an infection, or something that needs further investigation.
What happens when your white blood cells come back too low? Can you…
Guest Post By Marija Nestorovic email@example.com
How many times have you started a new fitness program and quit? Or should we ask when was the last time you said that you are forming a workout routine on Monday? You indeed know that staying active is great for our body and mind, but the little voice inside keeps telling you not to do it. What is the next step?
How and Where to Find Motivation?
We always say that you have to possess a strong will and determination that you can truly do it. First of all, find a suitable fitness program for beginners, and decide where you are going to work out.
Set your goal
Always start with simple goals and then make progress to longer-range ones. Be realistic and make them achievable, because you don’t have to be perfect. It’s easy to get frustrated and give up on your goal if you are too ambitious. Try with a simple walk five days a week. It doesn’t require too much effort, but it’ll still increase your motivation.
Changing a place of exercise might motivate you more. Going to the gym or running outside is an excellent opportunity to make new friends and meet like-minded people. They will be ready to talk and give you advice. After all, exercising with a friend is always a good option. Even if you work out from home, eating chocolate after exercise is considered cheating, and you can’t do it anymore. Be ready to form new healthy habits that will enable you to feel healthy in your body. More sleep, enough water, and a regulated diet are your recipe to success.
They say that the psychological part is the crucial one. Positive thinking is not only an excellent motivation, but it represents halfway to success. You see, while always having positive thoughts, unconsciously you’ll be progressing day by day. It gives you strength and makes you want to fight, especially if you’re on the weight loss journey. We can tell that if you think that way, everything you want can become true. Without hard work, you can’t expect any type of progress.
Make it fun
If you can’t motivate yourself, maybe you are doing the wrong thing. The gym is not the only way of exercising. In fact, any type of physical activity is more than welcome, so your choice could be any type of sport. For those football lovers, there are perfect coaches for all age groups, also swimming is the number one activity where you can exercise every muscle in the body. If you are that creative type of person, and you wanted to be a dancer when you were little, ballet for adults or any other dance class is acceptable.
Track you progress
Putting it on paper should make it more visible and interesting. Create your plan, set the goals, and simply start. After every workout scratch that day on the paper and make a short note like how long you exercised or how you felt afterward. Even if it doesn’t sound that helpful, seeing obvious progress on the paper will increase your motivation and help you feel better.
Making exercising part of your daily routine should increase your progress. Try to do it whenever you have time, and create your own plan. Many fitness gadgets such as smartwatches are great for people who want to exercise without professional help. It will track your steps, heartbeat, and pulse. A simple walk from home to your school or office on a daily basis could make a huge difference, said people from the Chicago weight loss clinic.
About the Author: Marija Nestorovic has been a health and diet enthusiast for as long as she remembers. She’s passionate about questioning every new dietary trend that comes up and determining whether it’s scientifically proven or just another fad diet. She enjoys spreading her knowledge on the subject and helping people kick-start their weight loss healthily and sustainably.
The absolute number one thing anyone can do for their mental and physical well-being is learn how to manage stress on a daily basis.
Daily stressors have always been a part of life, but it’s even more prevalent since the pandemic. Be sure to take a pro-active approach to reviewing what exactly causes the most stress in your life.
Then, think about what you can do differently that will alleviate that stress.
For example, if driving to work or appointments has you stuck in traffic and it causes stress –make a point of leaving extra early to allow for anticipated traffic.
If back-to-back Zoom calls, Video Conferences or Podcasting are causing you stress, make sure to spread them out, giving yourself enough time to get up from the computer and take a 20-minute walk.
In fact, if you are working remotely or in an office sitting at a computer, you should get up, stretch and walk around for every 20-minutes. Your eyes need the break too. Do that 3 times at you’re at 60-minutes, the ideal for optimum health.
Make walking 1 hour a daily habit. There is a significant association between daily walking and pneumonia-related mortality and cardiovascular disease mortality among older people who walked 1 hour a day, even if they lacked other exercise habits. Kids and adults can benefit from this. There are so many health benefits tied to it. It will improve heart health, oxygen to your brain, how you feel and your energy levels.
If you can get out in nature, even better. But you don’t need a gym or any fancy equipment to do this. You can do it anywhere.
If you find being in crowds or with certain people cause you stress, you know what to do. Set boundaries.
Everyone feels anxious from time to time. You may be worried about finding employment, finances, an upcoming exam –whatever it is –when you get that feeling of worry know that it will feel like it will last forever, but it will not.
What you need to do is distract yourself. 1. Take a shower 2. Call a friend and talk it through 3. Make a cup of tea 4. Go for a walk 5. Put on some music you enjoy 6. Splash cold water on your face 7. Take slow, deep breaths -8. Get out in nature and sunshine 9. Stretch and move your body -anything that interrupts that feeling and brings you back to the PRESENT moment. 10. If you watch a lot of TV, turn it off and get outside.
When the moment passes, write down what has you worried. Then, write down possible solutions. Think out of the box. Think about times in the past when you thought things were hopeless and you got through it.
You will get through this too. When you feel overwhelmed, tell someone. Allow people to help, even if it’s just through listening.
Even happy events can cause stress, like planning a vacation or wedding. Knowing when to take a break is crucial.
Know your Happy Place and what healthy activities make you feel better. Make a point of making Rest and Recovery a part of your everyday life. Your body needs it. Your brain needs it.
Even people who are adamant about working out at a gym take one day to do nothing. It’s when their body gets to recover and it’s how muscle gets built.
Getting at least 9 hours of sleep each night is crucial as well. It needs to be consistent, so prioritize this. Sleep experts recommend darkening your room, shutting down all electronics and keeping your bedroom on the chilly side one hour before you go to sleep.
Weighted blankets have also gotten a lot of favorable feedback about helping people sleep better. A warm bubble bath with the smell of lavender also gets favorable reviews from people.
Nightshades and ear plugs can help too if you live in a city with bright lights and lots of external noise.
There’s also a sleep hoodie that comes with built-in eyeshades made of fabric that cools your body as you sleep created by DepSlepWear that’s great for use at home or while traveling on an airplane.
Note there are also sleep positions that are recommended for your back. It’s either on your side with a pillow between your legs or on your back with a pillow under your knees. This provides proper alignment, so you don’t wake up with aches.
Before bed, make a list of the 3 most important things you need to do the next day.
It’s not easy to turn off all electronics (this includes your phone) with a 24/7 news cycle and social media, but it’s vital for your mental and physical health.
Avoid caffeine, spicy foods and alcohol before bed too. If you drink coffee, try to drink it earlier in the day and limit it to two cups.
There is a prior blog I wrote on foods that help you sleep. I will find it and insert the link below, as a lot of people do get hungry at night. It’s best to stock up on the PM foods in case that happens.
If you wake up mid-sleep, reading is recommended until you fall back asleep.
When you finally do get a good night’s rest don’t immediately jump out of bed. Take those deep breaths again, sit up, close your eyes and be in an intentional state of gratitude. Give thanks to be alive.
Remind yourself it will be a great day, everything will be okay and that you can and will handle anything that comes your way. Then, stretch and breathe deeply again.
Hydrate with water. If you’re a breakfast person, make sure it doesn’t contain sugar, so you’re not crashing by noon. Two eggs are always a great choice. I dash a bit of sea salt on them. You can boil them ahead of time if you know you’ll be in a rush. If you have more time, have fun making a veggie omelet.
The American Heart Association (AHA) actually recommends up to two eggs a day for older people with normal cholesterol and who eat a healthy diet.
If you’re not in that category, they recommend only one egg a day, and fewer if you have high blood cholesterol, diabetes or are at risk for heart failure.
When you do start work, review your Top 3 Priority items on your list. Get those things out of the way. You will feel a sense of accomplishment the rest of the day from meeting your commitments before any distractions can kick in. Speaking of, be aware of your distractions.
If checking out one thing on Facebook or Twitter ends up using up hours and hours of your time, be aware of that and place a limit on social media time. Be aware if you keep your TV on 24/7 or too many hours. Limit time watching it. Read instead. Nature is free to everyone. Go for a walk or hike in a local park.
Remember that how you spend your time, what you eat, drink and how much you exercise will affect the way you feel each day, so make healthy choices. If you’re stressed, something in your environment contributes to it. Be aware of your environment. Is your home cluttered? Get it organized and create more open space. Toss away or donate what you don’t use. Make sure your home and work space is calming.
If you need help with any of those things, reach out to someone who you think may be more productive with their time as they can offer tips–for healthy food choices, see a Nutritionist or do a Google search.
I’ve also blogged a lot in the past about healthy foods for your body and brain. There are also a lot of great books out there. You want to avoid the diet books, and opt for ones that are about long-term nutrition.
A few people I recommend following about Nutrition are:
Dr. Mark Hyman from The Cleveland Clinic
Dr. Daniel Amen from Amen Clinics
Seamus Mullen has a lot of great books on Anti-Inflammatory Foods
“How Not To Die” by Dr. Gregor
If you want a real education on how and why the foods we eat have changed over the decades for the worse read, “Formerly Known As Food” by Kristen Lawless.
Remember, your Mind, Body and Spirit have always been connected. You need to take care of both daily. If that means saying no more, then do it. Allow yourself that time to Rest and Recover.
Daily exercise is proven to grow new brain cells and improve your heart health. Make daily exercise, even if it’s a daily walk a habit. Then, allow yourself at least an hour a day where you schedule nothing.
Even your car will run out of gas if you keeping going without stopping.
Human beings are no different. Every day, stop and fill up your tank with good things, which also includes helping other people. It’s one of the best ways to get out of your head. Ask yourself who could use a helping hand, a kind word, encouragement or find something you no longer use and donate it. Make someone else’s day better.
Remember, there is something that comes easy to you that someone else finds difficult. It can be writing, reading, playing an instrument, dancing, swimming, playing a certain sport, organizing, decorating, cooking, drawing, speaking a different language, writing a cover letter or resume, networking, shopping, using computers, blogging, writing a book, acting, exercising, finding a job –something.
Offer to help someone with that.
A funny thing happens when you do that –you will end up feeling better yourself.
And don’t underestimate the power of love. Since in-person interactions are limited, you can still be old-school and tell someone you love them or mail them a card or gift or call them.
There is a lot more to health and well-being than masking up these day. You need to be pro-active daily and feed your mind, body and soul good things.
Developing life-long habits is a choice. It feels difficult at first, but once once you realize the better choices you make are having a positive difference in how you feel –you will do it the next day, and the next…
Be patient and kind to yourself and fill yourself with so much good that it can’t help but overflow to others. As they say, you can’t pour from an empty cup.
The #1 thing you can do for your overall well-being is learn how to manage stress. Everyone in the world needs to do this, because no one is immune from something unpredictable happening to them or to someone you love.
So, carve out time each day to take care of you. When you can’t change what’s going on externally, the only thing you can master is how to change what’s taking place inside. These changes are cumulative and add up over time. Be patient and take notice of when you feel most centered and calm.
I once wrote something that got widely picked up on Quote websites. It was: “Anxiety is who people want you to be. Calm is who you are.”
Find your calm.
If’s worth noting everyone needs to do this. Almost half of physicians themselves suffer from burnout.
Most recently, Olympic athletes have been more vocal about it. No one is immune to it No one. Only arrogance would tell someone they are and a good read for them is Robin Sharma’s book, “The Monk Who Sold His Ferrari.”
There are a lot of books about how stress caught up to otherwise extremely successful people. It happens to the best. If you can’t or don’t do so –you will one day be forced to.
There’s an old adage about how if you don’t take time for health today, you will be forced to take time for sickness later. So, I repeat everyone from the Chairman to the CEO to the receptionist to the janitor needs to find calm if you don’t want yourself, your team or productivity and the bottom line to suffer in the end.
Each individual’s health matters. Health = Mind + Body. Norman Vincent Peale wrote “The Power of Positive Thinking” decades ago and the pillars of health he talked about in it are still prevalent today. If you’ve never read it, you can listen to it on audio on YouTube. There’s a reason it sold millions of copies around the world.
Every generation should read it. If this all seems sanguine, know that your mind, body, wellness, relationships, health and longevity will benefit from these things in the long-run.
The future relies on what you do today, so focus on making the right healthy choices one day at a time.