#Harvard Healthbeat

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6 Tricks to Eat Healthier - Harvard

6 Tricks to Eat Healthier – Harvard

I came across this item from Harvard Medical School’s Healthbeat. It happens to be six of the best ideas that I have written about or heard about for eating healthier and smarter.

1. Ditch whole milk Not only does this reduce saturated fat in your diet, it also shaves off calories. How: Switch to 1% or nonfat milk, and nonfat versions of other dairy products like yogurt and ice cream. Can’t bear…

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Can you carry CBD oil on a plane?

Hey, did you pick up the Transportation Security Administration will enable you to carry CBD oil in the carry-on bag of yours as well as your suitcase? That is a wow.

It also might be incorrect. At any rate, for today.

In what could be one of the most confounding modifications for tourists, CBD oil could be taken on a plane - in case it meets specific requirements. Nobody appears to be very clear how those needs work.

The result: misunderstandings about what's legal and what's how and not the Transportation Security Administration, the airport security gatekeepers, will cope with these changes.

What has occurred Sometime around Memorial Day, the TSA changed the stance of its on carrying onboard an aircraft a medicine that treats childhood epilepsy and on CBD oil, which WebMD calls "the hot brand new merchandise in states which have legalized healthcare marijuana." CBD oil is believed to alleviate pain and it is particularly well known among individuals that endure aches, and that is virtually everyone that actually travelled (or limped) the planet earth. It is not difficult to obtain even in case you don't live in a state wherein marijuana is legal.

Additionally, it doesn't help you high, based on Harvard Medical School's Healthbeat newsletter.

Under TSA's "What Can I Bring" answer system which allows passengers think about things that may or might not be permitted on planes, its earlier suggestions on medical marijuana, like CBD oil, was no & no for carry on sacks and checked bags.

"Possession of marijuana and cannabis infused items, like cannabidiol (CBD) oil, is unlawful under federal law," the old TSA site said. "TSA officers have to report some suspected violations of law, such as possession of marijuana and cannabis infused products." When you followed the letter of the law, CBD oil would have been a nonstarter.

But in case you look at the site today, it states medical marijuana could be moved in carry on sacks and checked bags, with the proviso of "special instructions."

"Products/medications that have hemp derived CBD or perhaps are accredited by the FDA are authorized so long as it's grown within the regulations identified by the law under the Agriculture Improvement Act 2018."

Quickly, travelers, does your CBD oil conform with that particular law? And, more enough, how is going to TSA officers have the ability to tell what does or doesn't stick to the new law?

Solution to the very first question: The CBD oil you've currently likely doesn't conform to that particular law. Solution to the next question: TSA officers possibly could not differentiate, though the point might be moot, one policy specialist said.

When TSA was asked about these questions, it was continually consulting the attorneys of its for answers to these along with other regulatory issues.

What we are able to say for sure: It is messy

Find more information CBD is legal on plane 

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11 fitness myths that are doing more harm than good

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By Erin Brodwin, Business Insider

Whether you want to tone up, slim down, or boost your mood, you’ve likely taken a stab at tweaking your fitness routine.

Unfortunately, there’s a lot of fitness advice out there that won’t help you meet your goals and could actually do more harm than good.

Here’s an overview of some of the most enduring workout myths and misconceptions, as well as the real science that can help you meet your fitness goals in a healthy way.

  Myth: To stay in shape, you only need to work out once or twice a week.

Truth: Once or twice a week won’t cut it for sustained health benefits.

“A minimum of three days per week for a structured exercise program” is best, Shawn Arent, an exercise scientist at Rutgers University, recently told Business Insider. “Technically, you should do something every day, and by something I mean physical activity — just move. Because we’re finding more and more that the act of sitting counteracts any of the activity you do.”

Myth: The best time to work out is first thing in the morning.

Truth: The best time for a workout is whatever time allows you to exercise most consistently. Ideally, you want to make physical fitness a daily habit, so if late-night trips to the gym are your thing, stick with it. If you prefer a morning run, do that instead. 

Don’t have a preference? Some research suggests that working out first thing in the morning might help speed weight loss by priming the body to burn more fat throughout the day.

Myth: Weight lifting turns fat into muscle.

Truth: You can’t turn fat into muscle. Physiologically speaking, they’re two different tissues. Adipose (fatty) tissue is found under the skin, sandwiched between muscles, and around internal organs like the heart. Muscle tissue — which can be further broken down into three main types — is found throughout the body. 

What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and — somewhat paradoxically — healthy fats like olive oil and fish.

Myth: Puzzles and games are the best ‘brain workout’ around.

Truth: Plain old physical exercise seems to beat out any type of mental puzzle available, according to a wealth of recent research. Two new studies published this spring suggest that aerobic exercise — any activity that raises your heart rate and gets you moving and sweating for a sustained period of time — has a significant, overwhelmingly beneficial impact on the brain.

“Aerobic exercise is the key for your head, just as it is for your heart,” wrote the authors of a recent Harvard Medical School blog post.

Myth: Exercise is the best way to lose weight.

Truth: If you’re looking to lose weight, you shouldn’t assume that you can simply “work off” whatever you eat. Experts say slimming down almost always starts with significant changes to your eating habits.

“In terms of weight loss, diet plays a much bigger role than exercise,” University of Texas exercise scientist Philip Stanforth tells Business Insider.

That said, being active regularly is an important part of any healthy lifestyle. And when it comes to boosting your mood, improving your memory, and protecting your brain against age-related cognitive decline, research suggests exercise may be as close to a wonder drug as we’ll get.

Myth: Sit-ups are the best way to get 6-pack abs.

Truth: As opposed to sit-ups, which target only your abdominal muscles, planks recruit several groups of muscles along your sides, front, and back. If you want a strong core — especially the kind that would give you 6-pack-like definition — you need to challenge all of these muscles.

“Sit-ups or crunches strengthen just a few muscle groups,” write the authors of the Harvard Healthbeat newsletter. “Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles you use every day.”

Myth: Weight training is for men.

Truth: Weight training is a great way to strengthen muscles, and has nothing to do with gender. That said, women produce less testosterone on average than men do, and studies suggest that hormone plays a role in determining how we build muscle.

  Myth: It takes at least two weeks to get ‘out of shape.’

Truth: In most people, muscle tissue can start to break down within a week without regular exercise.

“If you stop training, you actually do get noticeable de-conditioning, or the beginnings of de-conditioning, with as little as seven days of complete rest,” Arent said. “It very much is an issue of use it or lose it.”

Myth: Running a marathon is the ideal way to get fit.

Truth: Not ready to conquer a marathon? No problem. You can get many of the benefits of long-distance running without ever passing the five-mile mark. 

Running fast and hard for just five to 10 minutes a day can provide some of the same health outcomes as running for hours can. In fact, people who run for less than an hour a week — as long as they get in those few minutes each day — see similar benefits in terms of heart health compared to those who run more than three hours per week.

Plus, years of recent research suggest that short bursts of intense exercise can provide some of the same health benefits as long, endurance-style workouts — and they also tend to be more fun.

Myth: Keeping a food diary is a reliable way of monitoring and controlling what you eat.

Truth: Even when we’re making an effort to be conscious about what we’re putting into our bodies and how active we’re being, we often give ourselves more credit than we deserve.

“People tend to overestimate their physical activity and underestimate how much food they eat,” says Stanforth. “They consistently think they’ve worked out more and consistently think they’ve eaten less.”

Myth: Sports drinks are the best way to re-hydrate after a workout.

Truth: Most sports drinks are just sugar and water. Instead, experts recommend refueling with plain old water and high-protein snack, since studies suggest protein helps recondition muscles after a workout.

The post 11 fitness myths that are doing more harm than good appeared first on Business Insider.

Business Insider

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Balancing Workplace Energy Replenishment Tactics

Today we’re bringing you scientifically proven actions you can take to swiftly boost your mood and replenish your energy. These activities that you can do anywhere and anytime will ensure you’re at your best throughout the day rather than only being productive in spurts. Sticking to these methods is key! You’ll be able to maintain a positive attitude, which will help you resolve any workplace conflicts or tackle any professional tasks with ease. For details on key, research-based methods to replenish your energy, read on for some major insights. We love this quick and easy method from the pros at Harvard Health Publishing’s Healthbeat: “Drink water. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.” Our favorite tip for any reason in any season? Stay hydrated! So when it comes to restoring your energy, make doubly certain you’re keeping sufficient H2O in your system. Not drinking enough water can cause headaches and dizziness--and both are conditions that could accidentally distract you, leading to poor work performance. Make sure you’re regularly utilizing this tip to keep your productivity and your workplace demeanor at their best.  Emma Seppalla at Total Brain provides a great approach that you can achieve on your own in order to contribute optimally to your professional community: “Practice Gratitude. Research has shown that feeling grateful helps you replenish your energy in the face of fatiguing tasks. Let's say you don't like your job. Regardless, there are always things that warrant being grateful: You have a job when many others don't. The reason gratitude has such a replensing effect is that feeling grateful both increases positive emotion and helps you see the big picture.” Context is key. Just as you need to consider how your own, individual role is a part of your organization as a whole, the company you work for doesn’t exist in a vacuum. Be certain to not make any snap judgments, and to not engage in rash behavior as a result of how those judgments can color your perception--instead, take a moment to reflect on the big picture. This also entails considering your individual circumstances amidst the world beyond your organization’s borders. Finding the silver linings and reframing your situation in a positive light has been proven to boost your energy, so use that fact to your advantage! We love the way these tips balance out body and mind to provide a holistic approach to restoring your energy at work. That combination is key to bringing your whole self to each professional task set before you, and letting skills and attributes that are your forte really stand out. And you’ll want to make sure that maintaining a sense of positivity is one of those strengths. Staying properly hydrated and frequently practicing gratitude are major steps that you can take to ensure your professional energy is regularly replenished. Check back again tomorrow as we finish out the week with our newest Feel Good Friday: Replenish edition. Read the full article

[eathealthylivefree]

I Can’t Change the World, but I Can Change Yours- Part Two

Monday I shared that to celebrate my 40th birthday my friends and I joined forces to fill our local communities with random acts of kindness.  We spread our kindness amongst 20 states and 5 countries and we all learned many lessons along the way.

Small Acts Big Changes

One part I enjoyed about this project was the variety of acts that were done. Some acts influenced many people such as a donation to a food bank. Other acts were smaller yet still inspiring.  A simple act can have a large impact on a person when done at the right time with the right intentions. One act of small kindness can release an enormous chain of positive events. Any act of kindness can be contagious and inspire others to pass on another kind act. It is hard to measure the impact of one simple act, so never think an act is too simple or small to spend time on.

One of the kindest acts someone ever did for me was to show up at my house with a plate of cookies as I was going through a tough time. She set those cookies on my counter, sat on the floor and played with my eight-month-old baby. She might not remember that day, but I will never forget it.  A plate of cookies and a half-hour of time, something I remember more than ten years later.

Missed Opportunities

 Often I find myself second-guessing a kind idea or intention I have. I will overthink something so long that an opportunity passes me by and I promptly switch to beating myself up for missing an opportunity. I was so inspired by my friends and what they were accomplishing that acting on a kind deed became easier for me to do. It became more second nature and I was more confident offering to help someone or pass on a compliment.

More Gratitude

Kindness promotes gratitude. Being kind to others encourages one to consider what is positive in their own life. As we went through forty days I noticed this happening in our group. We started posting about how others were being kind to us and the deeds that made our days a little better. Some of these acts happen so frequently or regularly we forget to show gratitude for them. For example, I noticed the bus drivers who get my children to school safely every day, the mailwoman who reliably delivers my mail, the people at the gym whose positivity make working out fun, and drivers on the road who let me over or wave me on at a stop sign.

According to Psychology Today, Kindness means a behavioral response of compassion and actions that are selfless; or a mindset that places compassion for others before one’s interests. In performing the selfless act, a person may undercut their selfish interests. This process can lead to more gratitude.

 Did we change the world? No. This reminds me of the song lyric; I can’t change the world but I can change yours. I don’t know if we permanently changed anyone’s world. I like to think we lightened a few loads, and added some extra smiles to our communities and that is enough. It is enough because it changed us.

When you can, hold the door, let someone over on the freeway, smile at a stranger. Do what you can where you can to make your corner of the world a little kinder- it is enough!

Sources:

I Can’t Change the World, but I Can Change Yours. (2019, November 4). Retrieved from https://livehealthyosu.com/2019/11/04/i-cant-change-the-world-but-i-can-change-yours/.

Wahba, O. (2017). Kindness boomerang: how to save the world (and yourself) through 365 daily acts. New York: Flatiron Books.

Harvard Health Publishing. (2019). Giving thanks can make you happier. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.

Make Kindness The Norm. (2019). Retrieved from https://www.randomactsofkindness.org/the-science-of-kindness.

Why Random Acts of Kindness Matter to Your Well-being. (2017, November 16). Retrieved from https://www.psychologytoday.com/us/blog/emotional-nourishment/201711/why-random-acts-kindness-matter-your-well-being.

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

from Live Healthy Live Well https://ift.tt/34FdQ0m

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One simple move to help breathe easier

If you find yourself struggling for breath while you run, try this one simple Pilates exercise to help regulate your breathing and strengthen your abdominals.

The Pilates 100 exercise:

Lie on you back with your hips and knees at right angles off the floor and your arms straight down by your sides.

Curl your chin to your chest and lift your shoulder blades off the floor. Simultaneously, raise your arms about two inches off of the floor.

Make small beats up and down with your arms as you inhale for five counts and exhale for five counts. Keep your abs engaged throughout.

Remaining in the curled position, repeat this arm motion and breathing pattern 10 times before resting.

This exercise will help you learn how to breathe evenly and effectively while keeping your abs engaged. Keeping your abs engaged may help you feel more stable throughout your run.

References

“Breath Enhancers,” Runner’s World, accessed October 2016. http://www.runnersworld.com/workouts/pilates-moves-for-runners

Susi May, “Back to Basics: Pilates 100s,” Popsugar, accessed October 2016. http://www.popsugar.com/fitness/How-Do-Pilates-100s-1646090

“The real-world benefits of strengthening your core,” Harvard Health Publications: Healthbeat, accessed October 2016. http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core

Disclaimers

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services. </p>

Discrimination is Against the Law Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex. English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711). <strong> Español (Spanish): </strong> ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711). 繁體中文 (Chinese): 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電1-866-454-5383 (TTY: 711). </p>

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Important Aspects of Aging Well - Harvard

Important Aspects of Aging Well – Harvard

I write a lot about diet, exercise and  weight loss, but it’s no accident that part of the title of this blog is ‘living past 100.’ That’s really the reason for the diet, exercise and weight loss posts – so we can live longer and have full use of our physical as well as mental abilities.

So, I was most pleased to see Harvard HEALTHbeat reporting on the logistical aspects of aging well.

“You’re…

[kflemhealth]

Spring cleaning: 5 easy ways to detoxify your gut and give your body a break

Spring is the season when nature bounces back from the chilly winter months and your body is no exception. According to an article on MindBodyGreen.com, the body knows that the season for renewal and rejuvenation is nigh — making it ideal for doing a quick and gentle detox. Get your body ready for spring and cleanse it from all the holiday eating by trying out these simple steps, as listed on MindBodyGreen.com:

Wake up with fresh celery juice – Celery is as rich in antioxidants as it is low in calories, carbohydrates, and fat. According to LiveStrong.com, it contains flavonoids that keep certain ulcer-causing bacteria at bay. Also, almost 95 percent of it is water, so its juice is one of the best things you can drink first thing in the morning to re-hydrate your body. It can also be easily blended with other fruits and vegetables to superpower its health effects. Pineapple, carrots, beets, lemon, and ginger all work well with celery, and each combination gives you a different health boost.

Eat food rich in pre- and probiotics – Probiotics have long been associated with healthy digestion. According to the MayoClinic.org, probiotics can keep your gut flora in check. Prebiotics, meanwhile, are the food that makes probiotics flourish. Both of them can be found in yogurt, kefir, and other fermented dairy products. Fermented veggies such as sauerkraut and kimchi are also high in probiotics. Incorporating these food items in your spring diet can improve your digestion immensely.

Go vegan – at least for a while – Animal byproducts such as meat, eggs, and dairy take more effort to digest. Staving off these foods for a while can give your digestive system a rest. At the same time, avoiding chemical-filled processed foods will also be easier on your stomach. Focusing on eating organic, plant-based whole foods will ensure that you get enough nutrition even as your gut gets the break it deserves.

Take a break from gluten and soy – Even people who aren’t sensitive to gluten or soy can benefit from taking a break from these proteins, which are tougher to digest and can sometimes cause irritation in the gut. Going gluten- and soy-free for a while helps boost the effects of your spring detox.

Zone out and try meditation – This isn’t the most obvious choice when it comes to doing a tummy detox — but as earlier mentioned, the brain and the gut are deeply connected, so clearing the mind also means clearing your stomach. Meditation can also help you feel more energized as you train your body to absorb nutrients from your food more efficiently.

It doesn’t take complicated science or measured diets to give your stomach the spring cleaning its due. Following these easy steps for a few weeks is really all it takes. Research reveals the strong connection between the gastrointestinal tract and the brain. An article published in Harvard Medical School’s Healthbeat reveals that the brain and the stomach directly affect each other. For instance, even the thought of eating releases the stomach’s juices even before any food is ingested. It also reveals a correlation between stress and gastrointestinal disorders, which explains the common sensation of wanting to throw up before nerve-wracking events. This strong connection between the brain and the gut means that a spring tummy detox might just put you in the right mindset to take on new challenges that the new season brings.

Read more about ways you can detoxify your body on Detox.news.

Sources include:

MindBodyGreen.com Health.Harvard.edu LiveStrong.com MayoClinic.org

from Newstarget.com http://ift.tt/2pWFLsF via IFTTT

[serenitysherpa]

Feel More Grateful with this Guided Meditation for Beginners

Our Guided Mindfulness Meditation on Gratitude

To listen to the meditation, simply press the play button on the video above. The video is about 15 minutes long and will guide the listener through a few gratitude exercises followed by quite periods for reflection. Some of the things covered include: feeling grateful for yourself, your body, others, the world around us, and challenges we face.

The lovely background track is Moon on the Lake by Rebecca Reads Recordings, used under her Standard Music License.

Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity…it makes sense of our past, brings peace for today, and creates a vision for tomorrow.

Melody Beattie (author)

Why is Gratitude Important?

Gratitude expert Robert Emmons, Ph.D. gives four reasons why gratitude is good for us:

Gratitude allows us to celebrate the present and magnifies positive emotions.

Gratitude helps block toxic, negative emotions.

People who are grateful are more stress resistant.

People who are grateful have a higher sense of self-worth.

Source: https://greatergood.berkeley.edu/article/item/why_gratitude_is_good

Practicing Gratitude Has Health Benefits

There is a wonderfully, detailed article on PositivePsychology.com that lists 14 health benefits of cultivating gratitude. They are as follows:

For the individual:

– increased happiness and positive mood

– more satisfaction with life

– less materialistic

– less likely to experience burnout

– better physical health

– better sleep

– less fatigue

– lower levels of cellular inflammation

– greater resiliency

– encourages the development of patience, humility, and wisdom

For groups:

– increases prosocial behaviors

– strengthens relationships

– may help employees’ effectiveness

– may increase job satisfaction

Source: https://positivepsychology.com/benefits-of-gratitude/

Ways to Foster More Gratitude in Your Life

According to Harvard Health, there are several ways to develop gratitude. They are all great ideas, however, we are partial to the last suggestion. (Of course we are!)

Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person’s impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.

Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.

Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you’ve received each day.

Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.

Pray. People who are religious can use prayer to cultivate gratitude.

Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as “peace”), it is also possible to focus on what you’re grateful for (the warmth of the sun, a pleasant sound, etc.).

Source: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

How do you cultivate more gratitude in your life? Please let us know in the comments below.

from Serenity Sherpa https://serenitysherpa.com/feel-more-grateful-with-this-guided-meditation-for-beginners/ via SerenitySherpa.com

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Health Information and Medical Information

Health Information and Medical Information

LASIK is an acronym for laser-assisted in-situ keratomileusis—a type of laser eye surgery that permanently reshapes the cornea to correct…

Harvard Health Letter

A study published March 24, 2020, by the journal Heart found that people who took a daily warm or hot…

Harvard Healthbeat

Harvard Healthbeat

The questions about fish oil supplements

Some research says taking a daily fish oil…

[fashionwomenover50]

Researchers Identified 3 Things You Should Do to Be Happier as You Get Older

Aches. Pains. Stiff joints. Frailer health. As you get older, hit your 50s and enter the golden chapters of your life, the list of things you may wish to complain about may seem to get longer and longer. But rather than weighing women down, researchers have noticed an interesting trend. Starting in their 50s, women actually report that they're happier and happier. (1) On a happiness scale of 1-10, the levels of happiness that women report continue to rise the older they get. This is surprising, because back when they were in their mid-30s, women actually reported decreasing levels of happiness. So why the U-turn in happiness traits around age 50? One researcher thinks he may have found the secret to happiness as you age — use these tips if you, too, want to make your 50s, 60s and 70s some of the happiest years of your life.

Focus on What You Can Still Do, Not What You Can’t Do Anymore

“Old age isn’t so bad when you consider the alternative,” Maurice Chevalier, a French-American cabaret singer and entertainer, once quipped. Chevalier was tapping into a profound anti-aging, happiness-boosting mantra: It’s all about maintaining a healthy perspective. That’s something that John Leland, a journalist with the New York Times, knows a lot about. Leland has spent countless years researching aging, happiness and the experiences of women as they get older. One of his newest books is Happiness is a Choice You Make: Lessons from a Year Among the Oldest Old. As its title suggests, he interviewed and researched hundreds of people on the secrets to happiness as you get older. And the results may open your eyes to new perspectives. He says that the top happiness lesson he learned, from all the interviews he did for his book, was that happy women learned how to keep a healthy perspective. Specifically, they learned how to surrender to the moment, let things go and focus on what was still in their control. This is easier said than done, but it’s a mindset that’s worth instilling in yourself. Leland notes that no matter how rich you are, how beautiful you are or how perfect your life might be, bad things will happen to you. As you get older, perhaps that sore knee will keep you from playing the sports you love. Perhaps your hair will no longer be tamed the way it once was, or maybe your blurry eyes make knitting a chore. But instead of obsessing over it and focusing on the negative things in life, happy women take a different approach. According to Leland, older women who claimed to be very happy all had one specific thing in common. They recognized that they had no control over much of what happened in their life. They also recognized they had control over how they processed those moments and reacted to those situations. "Life is 10 percent what happens to you and 90 percent how you react to it," Charles Swindoll once said, and these women took the advice to heart. Leland notes that the happiest women learned how to shift their perspective so the bad things in life were just a small component of their experience, rather than taking up their entire field of vision. This allowed them to stay happy, positive and filled with gratitude. To put it more simply, they stayed positive and focused on enjoying what they COULD do, instead of obsessing over the things they could NOT do anymore. “You can think, gosh, I'm losing my hearing, or my eyesight’s getting bad, or I can't run the marathon like I used to,” says Leland. (2) “Or you can really live for the things that you can still do.”

Fake It Until You Make It

Another powerful happiness lesson that Leland encountered was the importance of gratitude and exercising happiness. If you want to be happy the older you get, you have to work for it. You have to earn it. One story that Leland recounts is a senior who lost two toes to gangrene and lived in an apartment at the top of a flight of stairs. For many aging adults, that would be cause for alarm, negativity and anger. Instead, this senior simply talked about how happy he was all of the time. Leland says that as you get older, manifesting happiness by talking about it, focusing on positive things in your life, and working to “feel” happy even in unhappy situations is important. The senior told him, “If you’re not happy, you’re not happy.” Every morning, the senior made an effort to wake up and - before the day even got started - give thanks for another day. Scientists agree with this anecdote. According to Harvard Medical School, expressing gratitude and giving thanks for the good things in your life increase your sense of happiness. (3) When you show happiness, you’ll feel happier, no matter your age! Harvard gives a few suggestions for proven ways to give thanks and feel happier: Write a thank-you note. You can even write it to yourself: What did you do today that you’re thankful for? Keep a gratitude journal. Every day, write down one thing (tangible or intangible) that makes you feel blessed, cared for and happy. Count your blessings. Make an effort to look for small blessings in your life. It could be as simple as, “I’m blessed for this snack” or “I’m blessed this weather is so beautiful!” Focus your mind’s eye on things that make you happy, such as an image of a cozy reading nook or a photo of your smiling grandchild. Or, focus on positive words like “happy” or “love.”

Live Your Life with Purpose

The third lesson that older women gave Leland that can help you unlock happiness, no matter what decade you’re in, is living your life with purpose. This sense of purpose and meaning can propel you forward with energy and vitality, long after you’ve retired, your lifestyle shifts, and your day-to-day pace evolves. Sure, aging brings with it natural limitations to what you can or can’t do, and your day may have more free time than you’re used to as the demands of parenting or a career fade. But that underlying passion and purpose is still there. The outlet might just look different. Find ways to continue to give yourself an outlet for your passions and purpose. Happier, older women know that their gifts and talents are ageless, regardless of what their life or physical abilities look like.

Which Happiness Secret Will You Tap Into?

Today, tap into the wisdom of the women who have gone before you. These women claim they’re happier than they have ever been, and the lessons they share can provide you with a roadmap to unlocking a deeper, more joyful level of happiness yourself: Keep a healthy perspective, and focus on your abilities and strengths, not the limitations of getting older. Work at feeling happy and cultivating a mindset that sees and acknowledges happiness in your own life. Continue to live with purpose, no matter your age. “Whatever age you are, live for the things you can do,” summarizes Leland. “And not for the things that you’ve lost or can't do anymore. envy of...your younger self, and just embrace the beautiful things you can do.” References: https://medium.economist.com/why-people-get-happier-as-they-get-older-b5e412e471ed https://www.getold.com/happiness-and-aging-what-one-author-learned https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier   Read the full article

[doneritchly]

5 Reasons Why I am Vegetarian

Hey y’all,

If you know me personally, you know that I am always engaging in conversations about my food choices, not because I like talking about foods but because I am vegetarian. Every time I visit a restaurant with co-workers, plan a potluck supper with friends, or sit down to eat with the extended family, I have to communicate my dietary restrictions, which usually brings out of other people a favorable smile, unfavorable eye-roll, or an “it is what it is” expression. I was also asked, “why did you choose to become vegetarian?” way too many times to keep count. In this blog, I will fully answer this question for you! I chose to become a vegetarian for the following reasons… 

1. To develop self-control

Yes, self-control! It seems odd because some people think that I have too much control ha! However, before I got a grip of myself, I was consistently getting in my own way and preventing myself from thriving. I often wanted things but never really followed through with it. For example, I wanted to eat healthier, exercise more, and developing better relationships but year after year I backslid on my goals because I had no discipline. Then, after backsliding, I became frustrated with myself and vowed to do better, only to repeat the same cycle. So, I stopped trying to do it myself and inquired with God, “what thing may I use to practice self-control?” and approximately the next week I got my answer. It dawned on me that food would be the perfect thing because I cannot avoid, overlook nor forget to eat. The plan was, if I failed to eat healthy during breakfast, I could try again during lunch or dinner. Every day I made an effort and little by little, I got into the groove of adding more vegetables to my meals and taking out more fatty foods. I also did an analysis on my food triggers, that is, what foods ignite thoughts of backsliding? What does science say about behavior change? What can I learn from individuals in the past who have changed their lifestyle from omnivorous to vegetarian? How may I pray for myself in this journey? Additionally, I rationalized, if I can control what I eat, it will empower me to apply the same mindset to other facets of my life.

2. To avoid cleaning, seasoning, and waiting for meat to taw

Call me lazy, impatient, or whatever you want but I am not a fan of cleaning, seasoning and waiting for the meat to taw. The smell is also very discouraging; I don’t care how much yummy potential may be dormant in a chicken leg, I prefer to spend my time decorating a vegetarian meal, taking photos of it, and then yumming it up! That is quicker, less work, and brings me joy. Don’t judge me; just let me live eh?!!!

3. To feel better

Preparing, decorating, and yumming pretty food does not only bring me joy but it helps me to feel more energized and wholesome. Science has shown consistently that eating healthy boost energy and wholesomeness. Don’t just take my word for it; let us see what nutrition scholars are saying about the impact of healthy eating on the mind and body. According to Harvard Health (2018), the tried-and-true advice for boosting your energy is to eat a balanced diet with a variety of unrefined carbohydrates, proteins, and fats with an emphasis on vegetables, whole grains, and healthy oils. Alongside this report, there are many other articles that show and explain why and how healthy eating improves energy level. You may search “healthy eating and energy level” on Google Scholar or cross-references the sources that were mentioned on the Harvard Health Publishing page for more information via the link at the end of this post.

4. To be healthier

As a health professional and public health specialist, I am always pinpointing risk of morbidity and early mortality. Yes, even when I am not at work. I can’t help it! Among the leading contributors to poor lifestyle choices and chronic illness is an overconsumption of meats and carbohydrates, and under-consumption of vegetables. Furthermore, Schwingshackl et al (2018) reported that healthy eating (balanced diet including the food groups mentioned in point 3 above) does not only help us to “feel good” but is associated with significant reduction in the risk of morbidity and mortality. Particularly, healthy eating is associated with the reduction in risk of cardiovascular disease by 22%, cancer by 16%, type II diabetes by 18% and neurodegenerative disease (such as Alzheimer) by 15%. Alongside these reports, there are many more studies and articles that report the many benefits of healthy eating on energy level and overall health. If you are interested in learning more about the Schwingshacki et al study, I have provided a link to the full article below.

5. To show-off  (insert side-eye emoji)

Laawwwdddd, don’t judge me! But yes, you read that correctly! I like being vegetarian because it’s an easy way to share with others that eating healthy does not necessarily mean boringgggg. A lot of people have the misconception that eating healthy is synonymous with eating plain and tasteless oatmeal, but as a vegetarian I am able to showcase, a lot of times without even thinking about it, that its fun and yummy to add a ton of honey, blueberries, almonds, and raisins to oatmeal for a vibrant and energizing breakfast. I remember once, while in graduate school, I prepared my breakfast bowl with the aforementioned ingredients then added hot water and headed to my graduate assistantship work desk. While sitting at my desk and waiting for my work computer to load, I decided to open the bowl and start eating my breakfast. In the midst of minding my own business, at least three people were attracted by the smell of honey and blueberries; they could not resist the smell and inquired of me “what are you eating? It smells really good!” Just like that (insert finger-snap sound effect) I was able to share and show-off that eating healthy does not mean boring.

There are many other motivations for why people healthy but these are the top motivators that have kept me in the vegetarian lifestyle for about 5 years now. I stopped counting the time that I have been vegetarian because I am more focused on maintaining a healthier lifestyle. Considering the information that you have found in this post, if you have further questions about vegetarianism or the references, let me know. You may email me using the email on Instagram page, DM me on Instagram and Facebook or comment on this post.  

Source

Harvard Health Publishing. (2018). Eating to boost energy - Harvard Health. Retrieved from https://www.health.harvard.edu/healthbeat/eating-to-boost-energy

Schwingshackl, L., Bogensberger, B., & Hoffmann, G. (2018). Diet Quality as Assessed by the Healthy Eating Index, Alternate Healthy Eating Index, Dietary Approaches to Stop Hypertension Score, and Health Outcomes: An Updated Systematic Review and Meta-Analysis of Cohort Studies. Journal of the Academy of Nutrition and Dietetics,118(1). doi:10.1016/j.jand.2017.08.024 Retrieved from https://jandonline.org/article/S2212-2672(17)31260-1/fulltext

[eathealthylivefree]

I Can’t Change the World, but I Can Change Yours

I turned forty this year. That is a big milestone to celebrate and yet I did nothing except manage to stay alive 14,600 days in a row. Nevertheless, the fact that forty came for me and I am somewhat excited means that this milestone deserves a celebration. I grew up with a dad in the Air Force, and we moved every four years or less. My spouse is an Air Force civilian and we’ve spent his career calling different places in the US and around the world home. This means that my friends are scattered all over the world. Gathering them together for a celebration would have been impossible.

 Last year I took on the “Kindness Boomerang” book as my resolution. It may be the only resolution I have kept my entire life. The book supplies an idea for a kind act and a quote for every day of the year. Even if I was unable to complete the suggested act, I still found inspiration in the daily quotes such as:

“A single act of kindness throws out roots in all directions.” Amelia Earhart

“I am only one, but I am one. I cannot do everything, but I can so something. And I will not let what I cannot do interfere with what I can do.” Edward Everett Hale

I combined social media and the book and found a way to celebrate with my friends all over for forty days! I asked all my Facebook friends to sign up for a day to share a small act of kindness for 40 days leading up to my birthday. The response was overwhelming. Many friends responded, and for those 40 days shared their kind act on our Facebook group. We covered some distance. We had participants in all corners of Ohio, 19 other states and covering the globe in Germany, Japan, Italy, Finland, and Spain. We had a lot of fun, strengthened connections and learned a few things along the way.

Health benefits from being kind?

Do you want more energy or to feel happier? Raise your hand if you want to live longer! Are you looking to decrease feelings of depression or anxiety? Be kind!!

Research proves kindness is good for health. About half of the participants in a research study reported that they felt stronger and more energetic after helping others; many also reported feeling calmer and less depressed, with increased feelings of self-worth.

People who practice kindness regularly have 23% less cortisol, (the stress hormone) than the average population. A 2010 Harvard Business School survey of happiness in 136 countries found that generous people are happiest overall. There are many other health benefits of being kind; lower blood pressure, reduced pain and increased positivity.

Check back Thursday when my blog post will cover the lessons learned about opportunities for kindness, the impact of small acts and my final thoughts on the project.

Sources:

Wahba, O. (2017). Kindness boomerang: how to save the world (and yourself) through 365 daily acts. New York: Flatiron Books.

Harvard Health Publishing. (2019). Giving thanks can make you happier. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.

Make Kindness The Norm. (2019). Retrieved from https://www.randomactsofkindness.org/the-science-of-kindness.

Why Random Acts of Kindness Matter to Your Well-being. (2017, November 16). Retrieved from https://www.psychologytoday.com/us/blog/emotional-nourishment/201711/why-random-acts-kindness-matter-your-well-being.

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

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[erraticfairy]

​6 Tips For Raising Optimistic Kids

The world today needs optimists more than ever. Optimism, seeing the glass as half full or the conviction that things will eventually work out, is a cornerstone of resilience and an absolute asset in achieving any kind of success in life.

When life gets tough, you want your child to hang on, pull himself together and keep going. Instead of giving up, you want your kids to believe that things can get better and work towards that. Research tells us that encouraging optimism in our kids comes with numerous benefits including better mental and physical well-being, a greater sense of purpose and satisfaction in life as well as a better ability to cope with the stresses of life.

Plus, let’s be honest, raising optimistic children improves their chances of having a healthy social life, after all, no one likes a Pessimistic Pete or Negative Nancy.

But how do you go about raising an optimist? Here are 6 tips to help your kid develop a sunny outlook on life:

1. Model optimism.

Are you guilty of saying things like “Everything always goes wrong!” or “We NEVER have enough money!”? If so, stop it.

Always focusing on negative thoughts is a classic pessimistic trait. Even worse, these views and attitudes of the world are communicated to your child, who is always watching and listening to you. The more you complain and gripe, the more likely they are to develop the same traits. If you want to help your kids become more upbeat, start by having a brighter outlook yourself.

2. Foster an attitude of gratitude in your kids.

Following the point above, you can help your kids become more optimistic by making gratitude a habit in your home. To start with, encourage everyone to share one good thing that happened or that they were grateful for. This shows them to naturally look for the silver lining in every experience. As your kids grow older, the habit will come naturally to them and they’ll lead happier, healthier and more fulfilled lives.

3. Allow them to experience success and take reasonable risks.

Giving your kids opportunities to achieve success and experience the pride of accomplishment will go a long way towards helping them develop “can-do” attitudes. A good way to do this is to assign them age-appropriate household chores and tasks. This not only teaches responsibility but also helps foster their confidence and makes them feel capable.

Additionally, learn to let go of the reins every once in a while and encourage your kids to try something new. While the parental instinct to shield our kids from harm is natural, it can sometimes undermine their confidence and unconsciously send a message that they can’t stand on their own two feet. So encourage them to learn new skills and hobbies, take trips without you and generally expand their boundaries. The lessons they’ll learn will spill over into other areas of their lives and they’ll become self-assured individuals who don’t crumble in the face of a challenge.

4. Shelter them from unnecessary stress.

The news these days is awash with all manner of negativity. While adults know that this is mostly for ratings, the constant barrage of bad news can be debilitating and overwhelming for kids, profoundly affecting their outlook. To prevent this, shelter them as much as you can from negative media. Also, don’t forget that social media is a huge part of our kids’ lives and impacts them in various ways.

A good way to start minimizing this kind of negativity is by having device-free dinners and organizing family outings where you just bond and enjoy each other’s company. Tuning out from the world from time to time teaches your child that self-care is important and that it helps you connect with what really matters.

5. Help them quiet their negative self-talk.

Kids, just like adults, have an inner critic whose voice can be quite loud at times. Whenever you hear your child say, “This is too hard for me” or “I’m too dumb” and other statements along these lines, that’s their inner critic talking. Left unchecked, these negative statements can take hold in your child’s psyche and they’ll start believing them.

Ward this off early by helping them confront their negative self-talk. Firstly, empathize with them and let them know you understand what they’re feeling. Next, teach them to externalize those thoughts and see them as just thoughts — not facts.

Finally, help them learn how to replace the negative self-talk with positive statements. For instance, instead of saying, “I’m too dumb, I’ll never get this”, encourage your child to say something like, “It might be hard now, but I’ll give it another shot tomorrow.”

6. Teach them to put things into perspective.

Bad things happen. That’s just how life is. However, our attitude and how we react to what happens to us make all the difference. Teaching this to our kids and helping them to cultivate optimistic thinking elevates them from victims to victors. While doing this, we should be careful not to sugarcoat things or ignore facts in a misguided attempt at “positive thinking.”

Optimistic thinking involves taking a realistic look at circumstances, weighing it all up and choosing to see the silver lining instead. This allows your child to see that they’re not powerless, regardless of the situation they find themselves in.

It might take some work but raising your kids to be optimists will have a positive impact on their future. What parent wouldn’t want that for their kids?

References:

Conversano, C., Rotondo, A., Lensi, E., Della Vista, O., Arpone, F., & Reda, M. A. (2010). Optimism and Its Impact on Mental and Physical Well-Being. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 6, 25–29. https://ift.tt/2lEzXQg

Simon, H.B. Giving thanks can make you happier. Healthbeat: Harvard Health Publishing. Retrieved from https://ift.tt/2uCQ9Dt

Social Media’s Impact on Self-Esteem & It’s Effects on Teens Today. Sundance Canyon Academy. Retrieved from https://ift.tt/2lB1iTl

from World of Psychology https://ift.tt/2MociyP via theshiningmind.com

[psychotherapyconsultants]

​6 Tips For Raising Optimistic Kids

The world today needs optimists more than ever. Optimism, seeing the glass as half full or the conviction that things will eventually work out, is a cornerstone of resilience and an absolute asset in achieving any kind of success in life.

When life gets tough, you want your child to hang on, pull himself together and keep going. Instead of giving up, you want your kids to believe that things can get better and work towards that. Research tells us that encouraging optimism in our kids comes with numerous benefits including better mental and physical well-being, a greater sense of purpose and satisfaction in life as well as a better ability to cope with the stresses of life.

Plus, let’s be honest, raising optimistic children improves their chances of having a healthy social life, after all, no one likes a Pessimistic Pete or Negative Nancy.

But how do you go about raising an optimist? Here are 6 tips to help your kid develop a sunny outlook on life:

1. Model optimism.

Are you guilty of saying things like “Everything always goes wrong!” or “We NEVER have enough money!”? If so, stop it.

Always focusing on negative thoughts is a classic pessimistic trait. Even worse, these views and attitudes of the world are communicated to your child, who is always watching and listening to you. The more you complain and gripe, the more likely they are to develop the same traits. If you want to help your kids become more upbeat, start by having a brighter outlook yourself.

2. Foster an attitude of gratitude in your kids.

Following the point above, you can help your kids become more optimistic by making gratitude a habit in your home. To start with, encourage everyone to share one good thing that happened or that they were grateful for. This shows them to naturally look for the silver lining in every experience. As your kids grow older, the habit will come naturally to them and they’ll lead happier, healthier and more fulfilled lives.

3. Allow them to experience success and take reasonable risks.

Giving your kids opportunities to achieve success and experience the pride of accomplishment will go a long way towards helping them develop “can-do” attitudes. A good way to do this is to assign them age-appropriate household chores and tasks. This not only teaches responsibility but also helps foster their confidence and makes them feel capable.

Additionally, learn to let go of the reins every once in a while and encourage your kids to try something new. While the parental instinct to shield our kids from harm is natural, it can sometimes undermine their confidence and unconsciously send a message that they can’t stand on their own two feet. So encourage them to learn new skills and hobbies, take trips without you and generally expand their boundaries. The lessons they’ll learn will spill over into other areas of their lives and they’ll become self-assured individuals who don’t crumble in the face of a challenge.

4. Shelter them from unnecessary stress.

The news these days is awash with all manner of negativity. While adults know that this is mostly for ratings, the constant barrage of bad news can be debilitating and overwhelming for kids, profoundly affecting their outlook. To prevent this, shelter them as much as you can from negative media. Also, don’t forget that social media is a huge part of our kids’ lives and impacts them in various ways.

A good way to start minimizing this kind of negativity is by having device-free dinners and organizing family outings where you just bond and enjoy each other’s company. Tuning out from the world from time to time teaches your child that self-care is important and that it helps you connect with what really matters.

5. Help them quiet their negative self-talk.

Kids, just like adults, have an inner critic whose voice can be quite loud at times. Whenever you hear your child say, “This is too hard for me” or “I’m too dumb” and other statements along these lines, that’s their inner critic talking. Left unchecked, these negative statements can take hold in your child’s psyche and they’ll start believing them.

Ward this off early by helping them confront their negative self-talk. Firstly, empathize with them and let them know you understand what they’re feeling. Next, teach them to externalize those thoughts and see them as just thoughts — not facts.

Finally, help them learn how to replace the negative self-talk with positive statements. For instance, instead of saying, “I’m too dumb, I’ll never get this”, encourage your child to say something like, “It might be hard now, but I’ll give it another shot tomorrow.”

6. Teach them to put things into perspective.

Bad things happen. That’s just how life is. However, our attitude and how we react to what happens to us make all the difference. Teaching this to our kids and helping them to cultivate optimistic thinking elevates them from victims to victors. While doing this, we should be careful not to sugarcoat things or ignore facts in a misguided attempt at “positive thinking.”

Optimistic thinking involves taking a realistic look at circumstances, weighing it all up and choosing to see the silver lining instead. This allows your child to see that they’re not powerless, regardless of the situation they find themselves in.

It might take some work but raising your kids to be optimists will have a positive impact on their future. What parent wouldn’t want that for their kids?

References:

Conversano, C., Rotondo, A., Lensi, E., Della Vista, O., Arpone, F., & Reda, M. A. (2010). Optimism and Its Impact on Mental and Physical Well-Being. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 6, 25–29. http://doi.org/10.2174/1745017901006010025

Simon, H.B. Giving thanks can make you happier. Healthbeat: Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Social Media’s Impact on Self-Esteem & It’s Effects on Teens Today. Sundance Canyon Academy. Retrieved from https://www.sundancecanyonacademy.com/social-medias-impact-on-self-esteem-its-effects-on-teens-today-infographic/

from World of Psychology https://psychcentral.com/blog/%e2%80%8b6-tips-for-raising-optimistic-kids/