In an earlier post, we discussed the impact of everything we put in or expose our bodies playing a role in our health. When was the last time you reflected on the conversations taking place around you? The conversations you are engaging in? Interesting exercise.
#healthythoughts #wordsmatter #whatareyousaying #whatareyoulisteningto #healthychoices #healthyhabits #itsuptoyou #bodybewellsolutions
We have a tendency to create our own stress... based on unfulfilled expectations.
We expect others to treat us the way we want to be treated. We expect things to go our way. We expect things to happen when we want. We expect the world to be as we see it... not as it is. Fall is a time of year for shedding the old, turning in, seeking warmth. Take some time to understand what “expectations” you have that may need to be dropped. Find yourself some peace to prepare for the next season.
#expectations, #changes, #lookatyourself, #selfreflection, #healthychoice, #itstartswithyou #bodybewellsolutions
Learn more about your choices and their impact.
#understandyourbody, #food, #changeisgood, #nourishyourself, #youdonthavetoeatless, #eatright, #BodyBeWellSolutions
#powerofkindness, #caring, #takeamoment, #healthychoice, #youcanmakeadifference, #bodybewellsolutions
The power of kindness... I was given this gift card by a woman at local Wegmans probably about 5 years ago. I was in the cafe area getting a coffee and patiently waiting for my 85 year old mom to choose a pastry... of which she wanted them all 😉 It was a Sunday morning and we all know how insanely busy the bakery area of a store can be at that time.
I’m still carrying it around and plan to continue. This act of kindness... more about the words written than the gift card itself “To: Someone Who Cares... From: Someone Who Admires Your Caring”
It made a powerful impact that moment and has numerous times since; as I continue to carry it in my wallet. I don’t know that she knows how powerful her gesture was, but the beauty of that is I don’t think she needed to know. She was just being kind and looking for nothing in return. I believe in caring for others and sharing kindness when it’s needed -not when it’s convenient or when it’s expecting to be recognized. 🌀
#itstheweekend, #takesometime, #pause, #reflect, #healthy, #bodybewellsolutions
#truth, #findyourself, #healthychoice, #justdoit, #beyou, #bodybewellsolutions
How Massage, Meditation and Yoga can Change Your Body…
Your brain releases happy chemicals -you get a boost of serotonin, dopamine and endorphins, all are linked to a good mood.
Pain diminishes -it appears to change the activity in key pain processing regions of the brain in one study participants experienced a 40% reduction in pain intensity.
Blood pressure drops -the effect is and not just temporary. Studies show that regular sessions of daily meditation and monthly massage can play a major role in stabilizing.
Digestion runs more smoothly -stress triggers the stomach churning “fight or flight” instinct by shutting down digestion. When relaxed, the body re-boots the parasympathetic nervous system which stimulates digestion.
Swelling subsides -it can reduce stress induced inflammation from several inflammatory conditions including arthritis and asthma.
It’s ok to cancel a commitment, not answer a call, change your mind, want to be alone, take a day off, do nothing, or just say no.
…take a walk, meditate, feel the warmth of the sun, gaze at the moon and stars, admire the beauty of nature, place your hand over your heart and feel it beat, close your eyes and appreciate your breathe…
A couple of my top recommendations as a Health Coach.
Health is a relationship between you and your body. Everyone needs relationship advice and support at some point. There is nothing else you have more CONTROL over than what you put into or what you do with your body.
Health Coaching is a process that facilitates healthy, sustainable behavior change by challenging a client to listen to their inner wisdom, identify their values and transform their goals into action.
As your Health Coach, I am Not going to tell you what you can and cannot eat. Nor will I tell you what you should or should Not do. That would not be effective... except maybe as a short term quick fix. My role is to help you understand what you are doing, the impact it is having and to support you in Making Healthy Choices... into Healthy Habits.
Habits, choices, challenges, issues, concerns and approaches I have helped my clients work through include, but are not limited to:
Ever wonder why after sitting for awhile, you are at first a bit stiff and achy, and then slowly you begin to move more freely? Our bodies are designed with a built in mechanism to create a lubricant to enable us to continue to move. Its called synovial fluid. The body creates this substance in our joint cavities while our bodies are moving..
You are only one workout away from a better mood!
My preferred ingredients are.... 2 cans of organic crushed tomatoes, 56 oz, 1 carton organic culinary veggie broth, 32 oz, at least 36 fresh basil leaves (minced), 1/2 pint of organic light cream, 1 pat of organic butter (size you would get in a restaurant). Boil tomatoes and broth, reduce to a simmer for 10 minutes. Add basil and simmer on low heat for 20 minutes (the longer and slower the boil the thicker and more flavorful the soup will be). Stir in cream and butter, low heat for another 15 minutes. Serve with Parmesan cheese crisps.
My preferred ingredients are.... 1 purple, 1 Vidalia, 1 sweet onion sliced and saute until translucent in little olive oil. Add onions to beef broth, boil hard, simmer and add 1 bottle red cooking wine and boil hard again, simmer. (the longer and slower the boil the thicker and more flavorful the soup will be) Serve with Parmesan cheese crisps.
For decades—centuries, perhaps—chronic pain sufferers have been in search of something to alleviate their symptoms. Some have found solace in exercise—until it becomes too painful to continue. Others utilize medications, but the dangers and stigma surrounding painkillers make this option less than ideal for many in the 21st century.
Luckily, the emergence of massage therapy in recent years offers people with chronic pain yet another option. An increasing amount of research supports massage as an approach with beneficial outcomes for some people with chronic pain. Could it be the answer for your patients?
What is Chronic Pain?
The Institute for Chronic Pain defines the condition as pain originating from an injury or illness that persists for greater than six months. Subsequently, chronic pain syndrome develops when secondary complications (caused by the pain) combined with the existing chronic pain to, in turn, make the pain worse.
Sound confusing? You’re not alone. A 2015 release from the National Center for Complementary and Integrative Health found that over 25 million U.S. adults experience chronic pain—defined as some level of pain every day for the past three months.
What are these secondary complications? One example: the pain keeps a person awake at night, affecting their performance at work and wearing on their patience. Eventually, they’re so tired they stop working altogether, leading to feelings of guilt for leaving their spouse or families in a tough spot, or anxiety, depression or other mental factors over the added stress of being jobless.
That’s just one hypothetical example—the real-life examples are as numerous and as different as the people experiencing the situations. But is there hope within the art of massage?
Massage Therapy
The average person’s idea of massage probably involves lying comfortably on a table in a tropical, outdoor setting or perhaps an indoor setting in a spa or lounge environment of some sort. In other words, they picture a luxurious atmosphere with posh surroundings, and a half-hour or hour-long session of relaxation and enjoyment.
It’s not that this idea is incorrect—massage can be relaxing, it can certainly be enjoyable, and it can be entirely appropriate to give as a gift or just to treat yourself. But what’s missing from the above description is the tangible effects massage can have for individuals in need of medical intervention, including pain relief.
Recent attention has turned to the importance of finding non-opioid means of managing pain, and to that end, the American Massage Therapy Association (AMTA) has joined up with a number of governmental agencies and other organizations in an attempt to find alternative means of pain management. Last fall, an AMTA representative met with the Food and Drug Administration (FDA) regarding the important role massage therapy can play in pain management.
In February, the following message appeared on the AMTA web site:
The new FDA guidelines released this week call on health care providers to be informed on the range of therapeutic options for managing pain, including non-pharmacologic approaches and therapies. While the FDA is not specific about these approaches, the National Institutes of Health has for several years included massage therapy among its list of complementary therapies.
Over the past year, the AMTA has done extensive work with regard to establishing massage therapy as a preferable approach to opioids:
In addition, AMTA worked directly with the office of the West Virginia Attorney General for a program aimed at reduction of opioid usage in pain management. AMTA also connected the officials in West Virginia with researchers in the state of Kentucky working on the same subject. An ongoing relationship between AMTA and researchers at the University of Kentucky has been instrumental in arranging educational roundtables in both states. The results of studies that stemmed from those discussions are available on the University of Kentucky’s website.
Lastly, this National Institutes of Health release indicates that pain affects more Americans than diabetes, heart disease, and cancer combined. In response, AMTA has released details on research supporting the role of massage therapy in relieving pain from five conditions, including:
In my experience as a Health Coach, there has been a marked difference in the success of my clients seeking weight loss and their long term success. The difference? Those who use regular high quality vitamins, and those who do not.
There are many who struggle with managing their weight due to constantly feeling hungry and repetitively overeating and never seeming to be satisfied.
One reason for this could be, a nutrient deficiency. When participants are consistently taking a high quality multivitamin, their likely-hood of overeating or binging was significantly reduced. Why? Because their bodies were not constantly starving for basic daily essential nutrients.
Why high quality? Many people today have compromised digestive systems that are not able to fully digest the additional fillers and absorb the vitamins they are taking. A high quality, isotonic vitamin, is the next best thing to an IV vitamin.
Did you know that you make numerous investments every signal day?
If you are going to the gym, taking a yoga class, seeing a chiropractor or getting a massage... you are making an investment in yourself and your health. What is the most effective way for you to protect these investments?
Water. Seriously. Water.
Drinking water before and after strenuous physical activity increases the body's ability to fully benefit from the experience and significantly reduce the likelihood of injury. Does it make sense to spend this precious time and energy and only receive partial benefit?
When a chiropractor is providing treatment to someone who is not properly hydrated, it is like working with a completely dried out stiff sponge... Do you think that adjustment is going to be smooth and hold for long? Visualize it.. the answer is No. Drink a reasonable amount of water the day before, of and after a chiropractic appointment.
Many seek massage therapy for pain or stress relief. Massage focuses on releasing toxins, tensions and restrictions in soft tissue, muscles and tendons. Massage increases the flow of blood, which consist of about 82% water. Imagine a new can of play dough. Until the play dough is warmed, moist and worked through it is stiff and difficult to bend and mold. Add water... and wow, what a difference! Protect your massage therapy investment and hydrate... your massage with be more effective and the benefits will last significantly longer!
How much water? Ideally, 1/2 your body weight in ounces daily.
In the middle of a conflict with a friend or a loved one it is easy to lose perspective and forget this question, but with practice you can create healthy relationship habits that carry through even the toughest times.
Many times in an argument, both people push each other to only see the problem - one person harps on a mistake or a bad habit, and the other person becomes defensive of their behavior.
Instead, focus on the possible solutions that will minimize drama and place you and your loved one on the same team, not pitted against each other.
Many arguments grow from recurring conflict. Perhaps you and your loved one fundamentally disagree on a sensitive subject, or they handle situations differently and it rubs you the wrong way. Engrained differences in character and perspective can lead to a loop of end;less arguments. Fighting about it again and again does not usually resolve the root of the problem.
Try bringing the conversation to the next level -acknowledge that you both may never be on the same page about the issue.
Sincere forgiveness can be a tremendous relief and a simple strategy to overcome conflict. Remember everyone is human, makes mistakes, and comes into relationships with a different perception of the world and their place in it.
By: Deedra Mason, ND nutraMetrix® | Director of Clinical Education & Research
Many of us have been under the impression that our gut and its flora are out of balance due to excessive weight. That has been the popular idea for quite some time, but we are finding out that it may be the other way around! New connections between the health and balance of gut flora are changing the way we look at and interpret the ways these two are connected.
Healthy Gut flora can be enough to help you “whittle that waist”. These studies are not quite sure which particular species of flora are important, but certain things have been made clear. We now know that slender people and obese individuals have different gut flora. Due to poor diets, gut flora can be thrown off balance. In a study assisted by Cornell College called the British Gut Project, a participant was asked to eat a fast-food based diet for ten days to find out that he lost nearly 40% of his microbiome diversity. This lack of diversity is a universal sign of poor health.
Thankfully, the literature supports the use of probiotics to help protect your gut flora which assists you in maintaining a healthy weight.
Researchers reported that “even though diet will affect gut flora composition, most studies conclude that gut flora on it’s own has an effect on weight. Alteration of the gut microbiota can be an important part of a weight loss program.”
Pro-biotics may assist the gut in gaining energy from polysaccharides, help the body in it’s sensitivity to insulin and how the body handles inflammation and energy use. Several mechanisms have been proposed as to how gut flora regulates weight. Inflammation, energy from polysaccharides, insulin sensitivity and energy expenditure and storage are all affected by gut flora.
Probably the most important takeaway was learning that many will argue that a healthy diet will improve over all well-being, but many do not understand the impact of the simple balance of flora. Having a poor gut flora balance may lead to sugar cravings, food cravings and therefore play a major role in influencing our food choices.
What is SAD... Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that is related to a change in seasons. It usually begins and ends around the same time each year, beginning in fall and continuing throughout the winter months. While most cases manifest in these colder months, a percentage of those with SAD experience a summer onset. Symptoms of summer SAD can be the opposite of winter-onset SAD. In warmer months, people tend to experience sleep loss, weight and appetite loss, agitation, and increased anxiety.
Who is affected by SAD?
This form of depression in four times more common in women than men, but 10 million people in the United States experience this form of depression. It most commonly occurs in people between the ages of 18 and 30 and is more prevalent in locations that are further away from the equator with colder climates, or areas that are often cloudy.
The effects of limited sun exposure are the main culprits, so what causes summer SAD during the time of the year when many people are out and about enjoying the warmer weather and excited about vacation? There isn’t a definite answer, rather ideas about what may cause downward shifts in mood. In an interview with Quartz, psychiatrist and early SAD identifier Norman Rosenthal suggested that those with summer SAD have trouble transitioning and adapting to season changes. Other factors he suggested include:
Body image and the anxiety of wearing less clothing (e.g. bathing suit); this can also lead to isolation from social situations
Feeling bad because everyone else seems happier when spring and summer come along
Feeling pressure to be more sociable in warmer months (During the winter, there’s more comfort in knowing that many people spend time indoors)
The heat of summer itself; some people don’t like hot weather because it’s uncomfortable
Changes in routine can also be a factor in summer SAD. Establishing a routine is important if you have depression. It helps keep you on track with goals that give you a sense of accomplishment and favor your overall health. During the summer, however, schedules can become less normal and varied affected by things like vacation or later nights from enjoying the weather outside.
While there’s no cure to SAD, there are things that may help alleviate symptoms. Francine Martinez, Ph.D. of TherapyChanges.com suggests 20 minutes of sunlight a day, daily exercise, dietary changes that promote metabolism increase and add essential nutrients, human interaction, or meeting with a mental health professional may be helpful for balancing out your mood.
In terms of beneficial nutrients, there are also dietary supplements that have been proven to help with mood disorders. Market America Senior Scientific Researcher Crystal Shelton suggests five natural supplements based on research studies that may be beneficial.
John’s Wort.
Compared to other natural products, St. John’s wort is extremely well-researched, and clinical studies have shown significant improvements in anxiety, insomnia, and poor mood.
L-Tryptophan.
An essential amino acid known for increasing levels of serotonin in the brain, this supplement acts as a precursor for serotonin which is known to enhance mood and improve feelings of anxiety, aggression, and impulsiveness. Tryptophan also functions as a precursor for the production of melatonin, which helps promote restful sleep, improve mood and facilitate many other nervous system processes in the body.
B vitamins.
These vitamins can have effects on the nervous system’s health which can affect mood and emotional health. Shelton stated that folic acid (B9) and vitamin B6 are required for the production of serotonin; deficiency in B12 can lead to mood swings and other mood issues, and deficiency in folic acid is common among patients with depression.
L-Theanine.
Shelton said that studies show L-Theanine promotes relaxing effects and feelings of tranquility because it stimulates relaxing alpha waves in the brain.
Omega-3 fatty acids.
These fatty acids have clinically demonstrated benefits for mood and mental health. DHA (docosahexaenoic acid) was found to have positive effects for both mood and stress, and another omega-3 fatty acid called EPA (eicosapentaenoic acid) has also been shown in studies to be a source for improving symptoms of major depression.
Please note that these products are not intended to diagnose, treat, cure or prevent any disease. Also, some supplements may pose some contraindications for certain drugs and may not be for everyone. Check with your healthcare practitioner before using any new dietary supplement.
