#1 Thing To Do For Your Mental & Physical Health

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.

Take time to de-stress your mind and body daily.


Stay healthy.
Maria Dorfner

Email: maria.dorfner@mariadorfner |
On Twitter: @Maria_Dorfner
Linked In: https://www.linkedin.com/in/mariadorfner

RELATED BLOGS:

Link to prior blog on Foods That Help You Sleep: https://mariadorfner.wordpress.com/?s=foods+to+help+you+sleep

Link to prior blog on Nutritional Tips: https://wordpress.com/post/mariadorfner.wordpress.com/87

DISCLAIMER: If you’re in a place where you can’t even think about doing any of the things mentioned here schedule an appointment with your physician.

BRAIN HEALTH:

Foods To Boost Your Brain Power
https://mariadorfner.wordpress.com/2019/04/09/5-foods-boost-your-brainpower/

Things That Can Cause Brain Fog
https://mariadorfner.wordpress.com/2021/03/24/27-things-that-can-cause-brain-fog/

Find Out What Ages Your Brain Prematurely
https://mariadorfner.wordpress.com/2019/09/12/find-out-what-ages-your-brain-prematurely/

Brain Power and Exercise
https://mariadorfner.wordpress.com/2017/04/26/brain-power-linked-to-45-minutes-of-resistance-training/

Things That Can Kill Brain Cells
https://mariadorfner.wordpress.com/2012/03/05/50-situations-that-can-kill-brain-cells/

6 Nutrients for Brain Health
https://wordpress.com/post/mariadorfner.wordpress.com/5659

Easy Breakfast Recipes from Eat Well To Boost Brain Power
https://www.yahoo.com/lifestyle/19-easy-breakfast-recipes-help-220549477.html

New Study Links Insomnia to Alzheimer’s

New research now links sleep problems with Alzheimer’s disease.  According to the Alzheimer’s Association, more than five million Americans live with Alzheimer’s.

Cleveland Clinic’s Stephen Rao (pronounced Ray-Oh) did not participate in the new study but says results suggest people who have trouble sleeping may be at an increased risk of developing Alzheimer’s later in life.

CG: Stephen Rao, PhD /Cleveland Clinic:  “The basic finding is that the more disturbance of sleep that people reported, the more likely that they were going to have pathology in their spinal fluid that related to Alzheimer’s disease.” [:15]

 

RESEARCHERS SURVEYED JUST OVER ONE-HUNDRED PEOPLE AT HIGH RISK OF DEVELOPING ALZHEIMER’S WHO HAD NORMAL THINKING AND MEMORY ABILITIES.

PARTICIPANTS WERE ASKED ABOUT THEIR SLEEP QUALITY AND ALSO PROVIDED A

SPINAL FLUID SAMPLE.

RESULTS SHOW THAT PEOPLE WHO REPORTED HAVING SLEEP PROBLEMS HAD MORE

BIOLOGICAL MARKERS FOR ALZHEIMER’S DISEASE IN THEIR SPINAL FLUID THAN FOLKS WHO DID NOT REPORT SLEEP PROBLEMS.

DOCTOR RAO NOTES THAT WHILE THE STUDY SHOWS A LINK BETWEEN SLEEP

AND ALZHEIMER’S IT’S A BIT OF A CHICKEN AND EGG SCENARIO, IN THAT DOCTORS AREN’T SURE WHAT COMES FIRST.  THE ALZHEIMER’S OR THE SLEEP PROBLEMS.

HE SAYS MORE RESEARCH NEEDS TO BE DONE TO BE SURE.

CG: Stephen Rao, PhD/Cleveland Clinic:  “We don’t know what the chicken or egg cause is here, it may very well be that sleeping longer will help us to prevent us from developing or slow down the process of Alzheimer’s disease but we certainly  don’t have the definitive answer as yet.”

Complete results of this study can be found online in the Journal NEUROLOGY. [:10]

  Maria Dorfner

MY OPINION:  

“A multitude of factors may cause insomnia, but I bet the primary cause is your choice of food or beverage before turning in. Technology is a biggie, but if you’re sleepy you won’t want to look at your phone or computer.

Your brain requires healthy food and beverages to stay sharp and sleep well.

Numerous foods and beverages are already proven to disrupt sleep including high-fat foods, soda, chocolate, caffeine, heavy spicy foods, alcohol 4 to 6 hours before bedtime, meat and high protein intake. Even prescription and over-the-counter cold medications may contain caffeine.  Let’s also not rule out tobacco usage.

Healthy foods that promote sleep include nuts, seeds, eggs, bananas and a few crackers & cheese.  Water no later than 8 p.m. is a healthy go-to beverage.

Daily exercise also helps you sleep well.

I’d love to see “further studies” include two groups of people “at risk” for developing Alzheimer’s: 1. sedentary people who eat and drink disruptive foods and beverages, use tobacco and take prescription medications 2) compared to people that exercise daily, eat and drink healthy foods and beverages and do not take OTC or prescription medications or use tobacco.

Then, compare how well these two different groups sleep, along with their biological markers for Alzheimer’s disease.

Bottom line:  Missing piece to this puzzle may be finding out what causes sleep problems.  I posit people more at risk have unhealthy habits leading to sleeplessness.

Remember, you have the power to change your daily habits and choices.

It’s time to research and study causes, so people can practice prevention instead of seeking treatment for symptoms, or worse believing the symptom is a cause. ”

-Maria Dorfner

 

NATIONAL MEDIA:   See Pathfire #: 10826 dated July 5, 2017 for soundbites/voiceover

contact:  maria.dorfner@yahoo.com

Health, Happiness and Love by Maria Dorfner

 

Today, I interview Paul J. Zak, known as “Dr. Love.”

Zak did extensive research into discovering what chemical in our brain prompts us to love, which is vital to health & happiness.

So much so, that this son of a prior Catholic nun has a new nickname.

Paul J. Zak is a scientist, prolific author, and public speaker. His book “The Moral Molecule: The Source of Love and Prosperity” was published in 2012 and was a finalist for the Wellcome Trust Book Prize.

He is founding Director of the Center for Neuroeconomics Studies and Professor of Economics, Psychology and Management at Claremont Graduate University.

Dr. Zak also serves as Professor of Neurology at Loma Linda University Medical Center. He has degrees in mathematics and economics from San Diego State University, a Ph.D. in economics from University of Pennsylvania, and post-doctoral training in neuroimaging from Harvard.

He is credited with the first published use of the term “neuroeconomics.” He organized and administers the first doctoral program in neuroeconomics. Dr. Zak’s lab discovered in 2004 that the brain chemical oxytocin allows us to determine who to trust.

His current research has shown oxytocin is responsible for virtuous behaviors, working as the brain’s “moral molecule.”

This knowledge is being used to understand the basis for civilization and modern economies, improve negotiations, and treat patients with neurologic and psychiatric disorders.

Dr. Zak’s work on relationships earned him the nickname “Dr. Love.”

Q & A with Paul J. Zak

1.  First, what prompted you to write The Moral Molecule:  The Source of Love and Prosperity and what’s love got to do with it?

I think the oldest debate humans have had since we have been having debates is on whether our human nature is good or evil.  Think Adam and Eve, Cain and Abel, etc.  We are really curious about this!

Of course, most of us can be incredibly kind and sometimes nasty.  I wanted to see if I could find a “switch” in the brain from naughty to nice and figure out what turns this switch on and off.

My mother, before she was my mother, was a Catholic nun.  So, growing up I was given a very black and white view of morality.

But, my observation was that morality was more situational.  So, I basically spent 10 years of research so I could argue better with my mother (!).

Based on research done on rodents, I hypothesized that the mammalian neurochemical oxytocin might be the moral molecule. My experiments (and replications and extensions by many others) have shown a key role for oxytocin in motivating positive social behaviors.

Oxytocin is sometimes called the “love molecule” as it sustains romantic bonds and motivates care for offspring.

So, love makes us moral.  I think my mom would agree with this!

2.  How does positive touch and psychological support promote health?

Oxytocin motivates moral behaviors–even among strangers–by making us feel empathy where we share the emotions of others.

It promotes human interactions by reducing stress responses and thereby improving the immune systems.

Perhaps surprisingly, it is other people who keep us healthy (and, we’ve shown, happy).

We need connections, our brains and bodies crave it. We have shown that touch releases oxytocin.  So, I recommend 8 hugs a day.  It’s good for you and the person you hug.

3.  What if someone is alone?  Can they raise oxytocin levels?

Loneliness is stressful for social creatures like humans.  But, people who are alone can “hack” the oxytocin/connection system in several says.First of all, get a pet.  Our experiments have shown that dogs are better oxytocin promoters than are cats, but any pet is probably good.Second, use social media.

We have shown in experiments that social media of all types cause oxytocin release.  Third, massage is very healthful and causes oxytocin release (or start hugging people).

Lastly, nearly any activity that people do together can cause oxytocin release, including singing, dancing, going to movies, riding a roller coaster and especially helping others.

All these behaviors can “train the brain” to be better at connecting to people by increasing our oxytocin release.

 

4.  Great tips.  In your book you say love is also the source to prosperity. How so?

90% of well-educated men who have graduated from college are ready for marriage between the ages of twenty-six to thirty-three-years-old.  These are the high commitment years.

Studies show a never married man at age forty-two becomes a confirmed bachelor.

High testosterone, our experiments have shown, is a powerful oxytocin inhibitor.  Testosterone falls in men after age 30 or so.

It also falls when men are in committed relationships and when they have children.  So, younger men may need a romantic partner to “tame” them so they can better attach to others.

Like any other brain system (or the French you took in 5th grade), the brain reduces the energy spent to maintain brain pathways that are little used.  Low attachment opportunities may make it harder in the future to find a mate.  A dog, though, is a good place to start.  Dogs also make being approached by strangers easier.  Go dogs!

5.  Pets are amazing.  How about studies that consistently find a significant correlation between length of marriage and wealth accumulation?  Most millionaires are and stay married.

According to Dr. Thomas J. Stanley, author of “The Millionaire Mind” millionaires and those who will probably attain this status have a unique ability to select mates with a certain set of qualities:  Honest, Responsible, Loving, Capable & Supportive.

 

Married men work harder, make more money, are happier, and live healthier and longer.  This is likely due to the anxiolytic effects of oxytocin.

High wealth men tend to have higher testosterone, so both marriage partners need to make love/romance a committment to keep the flame of oxytocin alive.

6. I’ve also read certain foods release oxytocin naturally.  Namely, pasta with garlic and tomato sauce,  (happy to hear as an Italian!) plums, apples, turkey, fish, eggs, cheese, nuts, cottage cheese, chick peas, oregano and another favorite, chocolate. Have I left anything out?

Actually, oxytocin is such a primitive molecule we never run out of its building blocks.  Foods rich in phytoestrogens can make us more sensitive to oxytocin (perhaps by increasing oxytocin receptors though this has not been shown in humans yet).  These foods include soy, broccoli, tea, wine.

Photo by Buenosia Carol on Pexels.com

7.  What are some more natural ways of releasing this love hormone to stay healthy? (i.e. pets, warm bath, soothing music)

Besides those listed above, moderately stressful events like travel or riding a roller coaster will raise oxytocin.  The best way to spike one’s

oxytocin is sex in a committed relationship.  Cuddling, holding hands, kissing will all do it.  Warm temperature helps, as does sharing a meal.

8.  Nice.  Why hasn’t everyone been prescribed oxytocin in the nasal spray form to boost their well-being?

The spray inhibits the brain’s ability to control the release of oxytocin.  The brain’s oxytocin system is finely tuned so that oxytocin is released when we have a positive social interaction and then release is shut off.  You don’t want to leave the trust switch turned “on” at all times, this could be dangerous.  There is also evidence in animals that long-term oxytocin treatment can damage oxytocin receptors so the trust-empathy system could, over time, begin to fail.

9.  Interesting. Recently, there have been studies linking oxytocin with having a healthier body image. What are your thoughts on it being used as a treatment for anorexia, body dysmorphia or any other number of body image disorders?

My lab has done many studies of oxytocin replacement therapy.  For short to moderate periods of time, in combination with counselling, this is an appropriate approach for some patients with body imaging disorders.  The first line treatment would be with SSRIs like Prozac or Paxil and it turns out that this class of drugs moderately increases oxytocin in the brain.

10.  Prescription drugs can have serious side effects, so I’d like to focus on natural ways to release oxytocin.

If someone were to begin doing all the natural things you mention, how long would it take them to begin feeling better and healthier?

Almost immediately!  Oxytocin is released in about 1 second after a positive contact.  If you follow Dr. Love’s (my nickname) prescription of 8 hugs a day, then you are training the brain to release oxytocin more easily.

Ah, the key to a happier, healthier life is love, sweet love (add rest, exercise & nutrition)

THANK YOU DR. ZAK FOR JOINING US.  THANK YOU FOR READING. -Maria

If you’d like to learn more about Paul J. Zak’s amazing work visit http://www.pauljzak.com or watch his Global TED Talk at link below.

WATCH PAUL’S TED GLOBAL TALK HERE:  http://www.ted.com/talks/paul_zak_trust_morality_and_oxytocin

PAUL’S BOOK:  http://www.moralmolecule.com

His new book is called “The Trust Factor”

Paul’s book:  http://www.moralmolecule.com

Watch Paul’s TED Global talk Watch Paul’s TED Global talk here:

http://www.ted.com/talks/paul_zak_trust_morality_and_oxytocin

“If you follow my prescription of 8 hugs a day, then you are training the brain to release oxytocin more easily.  That’s the key to being happier and healthier, and exercise and eat well wouldn’t hurt, either.” ~Paul J. Zak

  Maria Dorfner is an award-winning broadcast journalist and producer. who began her career with an internship at NBC in 1983 on The Today Show. She is the author of Healthy Within, nominated for a Pulitzer Prize in non-fiction. Other books include Health Heart and Humor in an Italian-American Kitchen and PRESSure. She was a Sigma Tau Delta National English Honors student, Fellow Intercollegiate Model City Council Member, mentors journalism students at her alma mater, where she was Miss Pace University and received an Outstanding Achievement Award,  an Outstanding Leadership Abilities Award and Commitment to the Advancement of Women in Media award from Women in Corporate America, National Association of Female Executives and Pace University Dyson School of Arts and Sciences.

A partial list of awards include a Medical Reporting Scholarship from Columbia University and NBC News, a Freddie Award for Excellence in Medical Reporting, an Outstanding Achievement Award from the March of Dimes, a Media Recognition Award from the American Heart Association and is in Who’s Who in American Women, and received a Lifetime Achievement Award for Excellence in her field. After 5 years at NBC, she helped launch CNBC. She has interviewed a Who’s Who in the World.  She is the founder of NewsMD.

This is her blog.

Have a Medical or Health Story?

maria.dorfner@yahoo.com

7 Habits of Highly Healthy People

 

by Maria Dorfner

 

Powerful Principles of Personal Change

 

One of the things I love about the book, “The 7 Habits of Highly Effective People” by Stepen R. Covey is it’s a principle-centered paradigm. Principles are guidelines for human conduct that are proven to have enduring, permanent value — they are fundamental. I realized those same exact principles he wrote about to be effective in your career can also apply to HEALTH. The fundamental habits Covey speaks about all begin with commitment, 

• Every year, I hear reporters say the number one New Year‘s Eve resolution Americans have is to get fit. So many books.  So many tapes.  So many fitness gurus. So many fitness gadgets, yet people STILL need help. Why?

My theory is people are too focused on their bodies; shift in habits first begins in the mind.

I don’t subscribe in short-term fads, do not wear any fitness gadgets or go on diets, yet I’ve managed to stay fit since childhood with no aches or pains, and excellent physicals, so I must be doing something right. 

I’ve talked to countless healthy individuals and there is common ground in terms of their daily habits.When I was a kid, someone  told me if you want the same results someone else is getting learn about their daily habits. So, I did.

I’ve studied health all my life. I found some habits to be extreme and unhealthy long-term.

I look for ones that include good nutrition and exercise one could sustain all their life, even with a busy schedule.  I’m not a fan of exercise videos that exhaust you just watching them. They’ actually discourage people, because it’s difficult to sustain if you lead a balanced life with time for family, friends, work, travel and hobbies.

Unfortunately, those are the ones mainstream media loves to show people. I was a fitness participant in one on ABC’s Good Morning America. We taped for an hour with a trainer from Women’s Health.  It was called, “Fitness for Every Decade.” Although it was fun, boy was I sore the next day. So, I welcomed returning to my usual sustainable routine.

Below are kinder, gentler ways to stay healthy and fit for a lifetime.

 

• TURN ON THE 7 HABITS OF HIGHLY HEALTHY PEOPLE!

 

Habit 1.  MeditatiON

Habit 2.  HydratiON

Habit 3.  NutritiON

Habit 4.  MotivatiON

Habit 5.  ActivatiON

Habit 6.  CreatiON

Habit 7.  RelaxatiON

Habit 8.  ModeratiON

 

• I added an 8th habit. Covey did too.  Start with a commitment: The rest will flow.

 

• Anything of value in life takes commitment.  Without that, all else is lost. That goes for entrepreneurial pursuits, jobs, work, projects, relationships, hobbies and your health and well-being. Great health is a choice. A lifestyle.If you’re not willing to commit to something you’re what my parents call, “A Good Time Charlie”.  A Good Time Charlie is the type of guy or gal that walks around the gym dressed like they’re going to work out, but they just walk around looking like a fashionable ad for Nike. Only they don’t “Do It” or the person that loves telling people they bought a new elliptical machine, only to end up hanging their laundry on it later.

 

• Good relationships, good health & life begin with having your priorities & values in order. There’s no such thing as I have no time. People prioritize and make time for things (or people) they value.

Health should be a top priority.  Without it, all else can fall apart.

 

•  If you think about each item on this list, visualize them and incorporate them into your daily life, I can assure you that next year when New Year’s Eve rolls around you won’t be back to the same old resolutions regarding your health, wellness and fitness.Short-term goals are frustrating, because you’re aiming for perfection, “the evil of good.” You need patience. Go slow. Do things today for long-term benefits.

 

• These 7 simple principles have kept me fit and healthy since I was a kid.  Again,  I don’t believe in extremes. I don’t believe in fads. While those things can be fun, I believe that ultimately it’s your daily habits that define how you feel long-term, both in your mind and body.  Covey says private victories precede public victories. He’s right.

 

• If you can get through this checklist in one day, that’s a private victory. Do it again the next until you get through a week. Before you know it a month has gone by.  Tell me how you feel after a month. Too many people give up after a few days or a week. When you start out, avoid wearing tight clothing and being critical of yourself. Don’t focus on how you look. Focus on how exercising daily makes you feel. Your mind will be sharper. You’ll be able to focus. You’ll have more energy –not less. Extreme things do the opposite. They exhaust you or cause pain, which will cause you to avoid doing it again.

 

• While making the list, I couldn’t help but notice each chapter title ends with the word ON. I don’t believe that’s an accident. It’s because you need to turn each habit ON every day in order to achieve a long-term healthy lifestyle. The key is waking up with the right mindset to set your healthy intentions for the day.

 

MeditatiON comes first. That means you don’t wake up screaming, rushing or doing anything.  Don’t look at your phone, computer or TV.  Instead, wake up calm. Breathe.  Focus on gratitude for being alive and other things you are grateful for in your life. Don’t rush out of bed. Set your intention for the day. One or two items you want to check off your list professionally and personally.  If you’re just starting, make it one thing. Be proud of yourself at the end of the day for accomplishing it.

 

•   AppreciatiON
  You close your eyes for a moment and fill your mind with positive thoughts about your new day. I don’t care if you only 2-minutes to do this –that’s enough time to make difference. Give appreciation for being alive, breathing, a new day, nature, life itself. A Nike says, “Just do it” and wake with a smile of gratitude for it all.

 

HydratiON

Most people wake up thirsty. You have a choice of how to start your day.  It can be coffee, orange juice or any other type of beverage. The. healthiest choice? WATER.

Starting your day with hot water and lemon cleanses your system and activates your metabolism.  Water hydrates you.  Coffee dehydrates you.  And with all the sugar in creamers it will also make you crash. There’s no crash with water.  Your energy level remains steady throughout the day.

If you love coffee, this will take time to get used to, but it’s worth it long-term. It will feel like mud is out of your system.  Coffee makers spend a lot of money advertising it to you saying 2 cups is healthy for you, but I don’t know anyone that stops at two cups. They drink it as an energy boost, but it’s quite the opposite –and it can make you anxious and jittery.

• NutritiON since a lot of people ask me what I eat every day.  I’ll share that in my next post.  I understand how it’s gotten to the point where you can walk into a grocery store and feel overwhelmed, not knowing what is good or bad for you anymore.  There isn’t one meal plan that is right for everyone, as I don’t know your medical history. The best advice I can give you is IF you do have a medical condition, say Kidney Disease — google Kidney Disease and Nutrition. Do that for any illness and you’ll find foods to heal you and foods that make your condition worse. If you’re healthy with no conditions, you will benefit from following foods and snacks I love. I’m bot into the DIE part of DIEt, and don’t subscribe to anything, but non-processed foods that provide energy and make you feel good, even if you overindulge in them. You don’t fall into a food coma if you eat too much good food, and there’s a reason for that.  It’s good for you.

             MotivatiON. ActivatiON. CreatiON.

 

• Motivation requires pumping yourself up.  Affirmations are a great way to do that.  They seem silly, but they work.  Your mind is a sponge. Negative in. Negative out.  Make sure what you feed your mind is Positive. That includes self-talk. If you have to write down I am healthy. I am fit. I am worthy. affirmations and tape it to your computer, do it.

 

• Surround yourself with people who see the best in you and celebrate you.  Be that person for yourself AND for others.  I’m not talking about fake compliments or flattery. Be genuine at all times. When genuine, give compliments freely and openly. There’s another great saying by outstanding Leaders. It’s Praise Publicly; Criticize Privately.

 

• Today on Facebook, John Assaraf, a dear friend and favorite self-help author posted a sample affirmations you can use daily. That affirmation is:  “I live each day with passion and purpose. I am a success in all that I do. My life is now filled with prosperity and abundance. Day by day, in every way, I am better and better.” – from his book, “Having It All”

 

• Start with the Meditation.  Hydrate with water.  Fuel your hunger with nutritious foods. Fuel your mind with positive thoughts. After you do this for a while your motivation will kick into take action. Action involves moving, which gets your heart pumping.  It will release natural feel good hormones in you.  It’s a natural pain reliever.  You will feel and move better throughout the day and sleep better at night.

 

•   Those feel good hormones are the ones that fuel creation.  Suddenly, your mind is clear.  You can think.  You can create.  Never underestimate a good night’s rest every night, which is why I add relaxation to the list.  Goal should be between 8 and 10 hours a night.

 

• I’d like to talk about Activation a little more as it involves being active.  My favorite exercise is walking. That’s right. Plain and simple. I once read about the habits of geniuses in history and they all had a habit of walking and talking while having meetings. Lots of Centenarians who live to 100 and beyond credit walking with their longevity as well. Walking is sustainable. You can do it anywhere. Indoors or outdoors. And it’s free. What’s better than that? Every day make a commitment to walk at least 30 minutes until you can get that up to one hour. You can break it up  into four 15-minute intervals. That’s all. It’s that easy.  Here’s a secret. At 45-minutes into a brisk walk, your brain works better too. Walking is also something you can do at your own pace until you find yourself able to go longer.  It’s a great way to clear your mind and if you’re outdoors, appreciate nature.

 

• At the end of the year, you will be amazed at the long-term change.  You don’t have to belong to a gym.  Walk around the block.  Walk to the store to get water.  Walk around the house. Walk around your kitchen counter.  Just walk.  Stretching and walking are amazing and my primary modes of exercise. Anything else I do like swimming, running, skiing or bike riding which I enjoy, are icing on the cake. Running can be rough on your knees and joints, like soccer, which I did in my youth. So, I prefer swimming when I can, and am a Certified Aerobics Swim Instructor, where we do low-impact pool exercises to fun music.

 

• • If you review Covey’s list for being highly effective, you will notice not only can they all be applied to. your Health, but the first one is be proactive. Second says to begin with the end in mind. That’s why gyms have photos of fit people hanging on the walls. That’s why your WHY needs to be long-term, as in next year, rather than next week or next month. You’re more likely to quit then.

 

• The third says put first things first which is about priorities.  You can’t function at your best if you haven’t gotten enough nutrition, exercise, hydration or rest. First things first. Think win-win can be applied to your health because you being fit means you’ll have more energy to give to others. When you feel better, your mood improves, your work improves and people around you are happy to be around you. Your relationships with your colleagues, family, friends, significant other and spouse dramatically improve! That’s a wonderful WHY motivator right there. Stop thinking they are the problem, when maybe you need to improve YOU.

“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” – Stephen R. Covey, The 7 Habits of Highly Effective People

STEPHEN R. COVEY is a best-selling author, speaker, international entrepreneur, father of 9, and grandfather of 44.  He doesn’t just talk the talk. He walks the walk. He is as committed in his personal life as he is professionally.  Ralph Waldo Emerson once said, “Who you are speaks so loudly, I can’t hear what you’re saying.”  When you think of Covey it’s the opposite. Who he is speaks so loudly, he doesn’t even need to speak.  That defines presence.

 

• If you’ve never read Covey’s book, here’s a quick refresher.   The 7 Habits are: 1. Be Proactive 2. Begin with the End in Mind 3. Put First Things First 4. Think Win-Win 5. Seek First to Understand, Then to be Understood 6. Synergize and 7. Sharpen the Saw.  Again, notice they ALL apply to health as well.

 

• Clearly, I’m not the only one influenced by this book. “The 7 Habits of Highly Effective People” by Stephen R. Covey is recognized as the #1 most influential book of the Twentieth Century.  It has sold more than 15 million copies in 38 languages since first publication. Covey is recognized as one of Time magazine‘s 25 most influential Americans.  Every person can truly control their destiny with profound, yet simple, straight forward guidance.

 

Apply these same principles to your HEALTH   

• Whenever I scan the bookstores for health and fitness books they all appear to be a bit gimmicky. They make you change who you are to achieve what you want.  If you are not a gym rat, you’re not suddenly going to become one. You’ll do it with gusto for a while, but your old habits will kick back in.But, if you follow these 7 Habits of Highly Healthy People, the change will begin from the inside.That’s what you want. You will get to a point where you wake up and are mindful of what you do.  Your mind is connected to your body.  Start each day with positive intentions. When you have a super busy day, walk 15-minutes. See the graphic below for the health benefits of walking for just 15-minutes a day.  It’s not about weight. It’s about how you will feel afterwards. Your brain releases powerful feel good endorphins which spills over into every other area of your life, and your heart, bones, joints, immune system and blood pressure will benefit in the long-run.

maria.dorfner@yahoo.com 

Stay Healthy!

Maria Dorfner