by admin | Aug 12, 2020 | health |
In the research for my upcoming book, Don’t Mess with Stress!,™ I have learned what I think is the most important thing for our overall health—SLEEP! I know firsthand what sleep deprivation feels like. I have experienced different types of insomnia at times–either not being able to fall asleep, or waking up during the night and not being able to fall back to sleep. After a poor night’s sleep, I feel irritable, less efficient at tasks, have decreased attention and focus, and a strong desire to find a place to lie down. Sleep deprivation—either from inadequate hours of sleep and/or poor quality of sleep can rob you of energy, vitality, and enthusiasm for life! One in four Americans suffers from sleep issues. The good news is that 75% of people with sleep issues resolve them! ¹ And during the current time of uncertainty, stress and anxiety are contributing to people’s insomnia. Why is sleep important? It’s a time of recovery, restoration, and rejuvenation for the mind and body.² Consequences of Sleep Deprivation: ³ ⁴ Fatigue Poor decision-making Increased risk of accidents Decreased Memory Formation Decreased Immune Function Doubled risk of developing cancer Increased risk of Alzheimer’s Disease Increased blood sugar levels Increased risk of heart disease Increased risk of depression, anxiety, and suicidal thoughts Weight gain What Can You Do to Improve Your Sleep? Create Bedtime Rituals—to get your body ready for sleep Choose a bedtime—before Midnight—ideally earlier than 11pm. Sleep Experts recommend adhering to this every day and on weekends—(Don’t stress about it—do your best) Decide on a wakeup time—try and stick to this. Stop all screens one...
by admin | Feb 16, 2020 | health |
Have you ever felt not good about yourself, or depressed, especially after comparing yourself to others on Facebook? 😉 I have. And it’s very easy to go down that negative rabbit hole. Yesterday, I woke up feeling that way. Then I realized, that if I changed how I looked at things, to a more positive outlook, I might feel better. And I did. I got up, looked outside my window, did yoga and meditated, ate breakfast, and got on with my day, peppering my thoughts with optimism and hope. I also added gratitude to the mix, being grateful that I am alive and well. I have lost several friends in the last year, and I am savoring the sanctity of life. Recently, I have been reading about one’s “Mindset.” The term Mindset has been popularized by Stanford researcher, Carol Dweck, PhD,who initially focused on Fixed vs. Growth mindsets with regards to intelligence in children.² Ellen Langer, PhD the Harvard psychologist, has written about Mindlessness, Mindfulness, and Aging as a Mindset. In a landmark study, Dr. Langer used a “counterclockwise psychological intervention” to see if people’s mindsets could positively affect their health. In this fascinating study in 1979, she took 70-80 year old men to a one week retreat living as if it were 20 years earlier with movies and props, etc. as if it were 1959. The men were told to “act as if it was this earlier time,” when they felt vital, and the results were amazing, according to Dr. Langer. Photos taken of the men after the retreat showed that they looked younger, and...
by admin | Jan 21, 2020 | health |
A dear and wise woman friend, Fiamma, encouraged me to welcome and acknowledge my fears and feelings, and then disengage and be in and enjoy the present moment as that is all we have. In addition, reading compelling research showing the health benefits of giving, enabled me to turn my attention to helping others. According to Stephen G. Post, Phd, in the 2014 Biennial Scientific Report on Health, Happiness, Longevity, and Helping Others, “The key solution to the problem of unhappiness in 2014 remains the same – contribute to the lives of others and as a by-product or side-effect, you are very likely to experience happiness, health, and live a bit longer.” When I changed my focus from one of despair, frustration, and fear to contributing to others, I felt better. How can we feel better and build resilience during these challenging times this holiday season especially when we may eat and drink too much, and not get enough exercise or sleep? A. Try and follow the Don’t Mess with Stress!ᵀᴹ core principles: D—Diet—to help buffer the holiday eating, add an extra green or other non-startchy vegetable each day. Drink more water to prevent dehydration in these drier winter months. M–Meditate and reflect W–Walk, Exercise, Move S–Sleep—aim for at least 7 to 8 hours per night and bedtime before midnight. Becoming more mindful and aware of our thoughts and our actions may help us eat one less sweet or have one less drink. And if you overdo it, accept it, enjoy it, don’t punish yourself, and tell yourself you will do better next time. B. Think Contribution, Kindness, Gratitude...
by admin | Dec 15, 2019 | health |
Laughter affects both the mind and the body. It loosens you up and picks up your mood. Physiologically, laughter: Increases blood flow and circulation Decreases stress hormones Improves immunity Increase endorphins and neurotransmitters, Serotonin and Dopamine. Enhances mental functioning Psychologically, laughter: Reduces stress, anxiety, and tension, and counteracts symptoms of depression Elevates mood, self-esteem, hope, energy, and vigor Enhances memory and creative thinking Improves interpersonal relationships Increases friendliness and helpfulness Promotes psychological well-being Is Contagious! I love to laugh! Reading a funny passage, or seeing a comedian, or hearing a joke, can make me laugh out loud. And reliving these funny moments is good for the body. Even faking or inducing laughter, can produce therapeutic effects. If you have trouble laughing on your own, try a Laughter Club in person or online or Laughter Yoga. Check this out and start laughing now! It may tickle yourself funny! Here is an excellent resource to help you laugh! Help Guide And here are two quotes to inspire you to laugh and have more fun during these trying times: And from Lisa Wessan, my dear friend, colleague, and Therapeutic Laughter Expert— “Laughing at the insanity of life is very worthwhile. Strong people laugh early, laugh often and laugh deeply.” Lisa Wessan, LICSW, CLYL, RM Have a great month! To Your Health, Dr....
by admin | Sep 19, 2019 | health |
I hope you had a wonderful summer. I can’t believe we are already into fall. I wanted to share with you some extraordinary insights I gleaned this past weekend. I moderated a panel, entitled, “The Consequences for Human Health—Is our treatment of other animals making us sick?” at the “Rethinking Animals United Summit” in New York City, which featured talks and panels with eminent researchers, policy experts, and conservation entrepreneurs, who spoke about the “treatment of other species and the consequences to ourselves and the planet,” as well as solutions to these problems. ¹ Check out the link here to see the speakers and offerings. If you are interested, you can view the recorded Livestream. What I learned this weekend, truly affected me, and what I will tell you below can impact your health and well-being and ultimately, the planet’s. Taking action, even small steps, can make a difference for yourself and the planet. We CAN change the course of things for the better! 3 Major Takeaways: By the year 2050, more people will die from antibiotic resistant infections than from cancer if current agricultural practices and factory farming that feed animals antibiotics continue. Currently 80% of antibiotics produced are used in animals. When we eat these animals, we can develop resistance to antibiotics and potentially alter our gut flora. If you eat meat, try and choose pasture raised, wild, and organic varieties. ² “One Health”—is a concept that is re-emerging. “One Health” means that the “health of people is connected to the health of animals and the environment.” ³ Because of deforestation, farming practices that disrupt animal habitats, and humans moving into animal territories,...
by admin | Apr 15, 2019 | health |
This month’s newsletter focuses on how to “Hold Your Center” during times of significant stress. As a human being, you have invariably experienced major stress in your life, be it the loss of a loved one, losing a job, having financial issues, relationship stress, etc. It’s during these stressful periods when our healthy lifestyle routines can go awry and we may not eat as well, we stop exercising, we don’t get enough sleep, and we may indulge in unhealthy behaviors. To help cope with these challenging times, I believe it is important to “Hold Your Center.” “Holding Your Center” refers to the calm, centered, way of being that informs your life. These times require us to have more energy to withstand the stressors we are up against. To get to yourstable “Center” requires mental, emotional, and physical stamina. Here are a few suggestions to help bring you back to your “Center:” Stick with healthy habits and adhere to a routine to help anchor and ground you emotionally and physically to be your best self during these times and shore up your resilience and strength. If it is too overwhelming to do all of the Don’t Mess with Stress™ foundational steps of Diet, Meditate, Walk (exercise, dance, move), and Sleep, just start with one of them, such as diet—try eating more leafy greens and drink more water, ideally boiled or room temperature water, as they can help ground you. Or pick a bedtime and consistently go to sleep at that time. Listen to Music that soothes you: Baroque music that induces Alpha Waves in the brain for deep concentration and focus, such as composers Bach, Handel or...
