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“How do I set health goals for the New Year that I can easily keep?”

“How do I set health goals for the New Year that I can easily keep?”

How do I set health goals for the New Year that I can easily keep?

It’s that time of the year when we all are keen to make a fresh start. The New Year beckons, and everything that we couldn’t achieve in our lives in the last year (as we should have) becomes the subject of New Year resolutions.

More than any other topic, being in excellent good health will surely make it to the top of everybody’s resolutions list for 2023 … because we have just emerged from the Covid-19 pandemic that put all our ailments into sharp focus.

Those with serious issues like obesity, cholesterol, diabetes, and hypertension – or other hereditary factors – will worry more than others. We all know by now how such conditions can have a multiplicative effect on our hearts, and we must be careful to keep such ailments under control.

Even others who don’t have serious diseases have become awakened to the idea of proactive self-care. They’d like to set health objectives for the year ahead that involve going to the doctor with a “prevention is better than cure” attitude − rather than waiting for signals that they are unwell.

Good intentions for our wellness regimens that we set at the start of every new year often don’t get followed. Wonder why? The answer could be that they feel like chores we must get through. But if there are ways to make these the most fun and happy moments of our lives, wouldn’t we look forward to doing them every day?

The ideas below are based on this approach. Ready to go? Let’s get started.

 

4 new resolutions to set for the New Year that you can keep quite easily and consistently

While we all know that some of the important tenets of self-care are Diet, Exercise, and Sleep, another significant factor is Posture – to which very few people pay attention. Try just these four ideas this year. These resolutions will be beneficial for your overall well-being.

 

1. Upgrade the quality of your food recipes

We can all promise ourselves to eat home-cooked food at least 85% of the time … where we know what goes into every meal. We can learn to make a whole host of recipes using fresh fruits and vegetables, lentils, lean meat, and lean dairy products, apart from whole grains and cereals.

What we need to avoid is too much frying or too heavy cooking. Lightly cooked and lightly spiced food made with unsaturated fats are ideal. Simply put, we need to audit our food and gradually upgrade its quality, ingredient by ingredient.

 

Upgrade the quality of your food recipes

 

 

 

Fun tip: Start a collection of easy-to-cook, easy-to-digest, health-laden recipes. You’ll enjoy the process of creative recipe-designing as much as the wholesome eating. Adobe has a great article on how to make your recipe book. Each time you experiment and find something new to cook, photograph it and share it with others.

 

2. Prefer to walk every local trip within a mile

Decide to only walk to nearby stores or places within a one-mile radius of where you stay. Do this at least once a day. Don’t scoff at this theory because its health benefits have been well-documented. You may think, “What can walking such a short distance do for weight loss or fitness?” … but you’d be surprised at what happens.

According to Mercey Livingston, writing in Well+Good (quoting Dr. Steve Stonehouse, running and walking coach for STRIDE), “Walking is a weight-bearing exercise, even if you’re not holding weights or you’ve got ankle weights on. You’re getting all of the cardio and respiratory benefits, and your muscles are getting benefits too because they’re having to carry your weight around.”

The author adds that walking just a mile a day helps strengthen your muscles, boosts bone health, sets a healthy routine, and improves cardiorespiratory fitness. This is apart from many other benefits like better blood circulation, deeper breathing, more oxygen intake, and nourishing every cell of your body.

Fun tip: To keep you walking briskly, and to gradually increase your walking in due course, add a mental chant of a crazy old nursery rhyme to a rhythm. Or listen to a power song on a playlist. Change your song picks around for variety.

 

3. Set an alarm for sleep time as you do to get up

You may be thinking of setting the alarm to wake up earlier every morning this coming year, but the more important thing you could do is to set the alarm for half an hour before sleep time every night. That alarm is to alert you to start winding down the day.

According to Mayo Clinic, you could do many things to get a better night’s sleep. They recommend ideas like: “Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you sleepy at first, it can disrupt sleep later in the night.”

Other sleep-enhancing things to do are to bathe before bedtime, keep your room cool, dark, and quiet, get off all digital gadgets, and write in your journal any lingering worries from the day to take them off your mind. Don’t go to bed after an unresolved altercation with someone.

If music soothes you, spend 15-20 minutes listening to soft, lilting tones. Drink a lukewarm cup of herbal tea. Or, read (from a paper book). The idea is to find your little bedtime routine to help you unwind from a hectic day into a slower pace, so you get ready to nod off.

 

Set an alarm for sleep time as you do to get up

 

 

 

Fun tip: Follow the advice passed down through generations: if you can’t get to sleep, “count sheep” … until you drift off into a peaceful slumber. According to Mark Stibich, writing in Very Well Health, researchers at Oxford University found people who had trouble falling asleep and monitored them as they tried one of three different techniques. One of the techniques was counting imaginary sheep as they jumped over a fence one by one. That’s the technique that worked!

 

4. Sit, stand, and move with a different posture

Much silent bodily injury can occur over time if our postures are not good. Creating unnatural patterns of body slouching, shoulder-drooping, or using furniture not designed for body comfort at work or leisure – all these can do long-term harm to our skeletal frameworks, joints, muscles, and nerves.

Not just that, Harvard Health has a whole article dedicated to the internal injuries that poor posture can cause. These include incontinence, constipation, heartburn, mood imbalance, sleep problems, fatigue, and jaw misalignment, among many other ailments. Bad posture puts immense pressure on internal organs.

According to Emily Cronkleton, writing in Healthline, you can do several yogic exercises to undo the postural defects you have acquired gradually. Set up soft music. Try the asanas one at a time till they become routine.

Fun tip: Having pithy placards near places where you tend to slacken your posture can help you remember to straighten up. Taking up ballet or certain artistic dance classes can also help improve your posture, poise, and balance.

 

In summary

Instead of just committing to follow your health routines (and feeling disappointed when you slip), resolve this year to find new ways to add some fun and creativity to them. Pack your healthcare practices every day with your flair. Fill your heart with loving care.

 

 

References:

  1. Adobe.com. “Discover how to make your own recipe book”. Accessed December 5, 2022. https://www.adobe.com/acrobat/resources/how-to-make-a-recipe-book.html
  2. Livingston, Mercey. Well+Good. “Here’s What Happens To Your Body When You Walk a Mile Every Day”. Accessed December 5, 2022. https://www.wellandgood.com/walking-mile-day/
  3. Mayo Clinic. “Sleep tips: 6 steps to better sleep”. Accessed December 5, 2022. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  4. Stibich, Mark. Very Well Health. “Does Counting Sheep Put a Person to Sleep?” Accessed December 5, 2022. https://www.verywellhealth.com/does-counting-sheep-actually-put-a-person-to-sleep-2224296
  5. Harvard Health. “3 surprising risks of poor posture”. Accessed December 5, 2022. https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
  6. Cronkleton, Emily. Healthline.com. “12 Exercises to Improve Your Posture”. Accessed December 5, 2022. https://www.healthline.com/health/posture-exercises

 

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“How to change your mindset for greater health?”

“How to change your mindset for greater health?"

According to Marcel Schwantes, writing in the Inc.com, a fascinating study by the University of Scranton showed that 92 percent of people who set goals for life (including critical health goals) never actually achieved them. The remaining 8 percent were a group of enviable goal-achievers. What was the difference between these two groups?

Researchers found that the secret success ingredient of the 8 percent of achievers was a “positive or growth outlook”. Likewise, the 92 percent that never achieved goals had a “negative or self-defeating mentality”.

Studies like these show us the importance of this concept called “mindset”. What is it? Where does it come from? Is it possible for us to sabotage our own chances of success through poor attitudes? And here’s the more important question … if this is all true, can we afford to have a state of mind that works against us to keep us in ill-health?

In this article, we have aimed to explore our inner orientations in a bit of detail, to see if we can successfully change them. We have also examined the effect of poor cerebral conditioning on the heart, and outlined a few changes to aim for in rewiring the brain toward greater health. Read on.

 

What is a mindset? Why and when do you need to change it?

According to Dr. Gary Klein, PhD., writing in Psychology Today, “A mindset is a belief that orients the way we handle situations—the way we sort out what is going on and what we should do. Our mindsets help us spot opportunities, but they can also trap us in self-defeating cycles. It is about the beliefs that make a difference in our lives—the beliefs that distinguish people who are successful at what they do versus those who continually struggle.”

In short, at your core, you may have a set of rules, attitudes, and world views, knowingly or unknowingly. You may have acquired all these from your own experience in life, or from the experiences that people you trust and believe talk about. The beliefs in your mind support all decision-making and action.

For example, if your bias is towards optimism and success, you may believe that any health issue you may have in life, including even serious disease, is conquerable. If you think it can be overcome, you will try to take action to reduce or eliminate the ailment.

If, on the other hand, your psychological makeup is either pessimistic or counterproductive, you may believe there is no immediate potential for beating the disease, and nothing you do can really make it go away. Thinking this way, you may get apathetic about the action you need to take to get the disease under control or get rid of it.

It’s time to change the way you automatically think if you find you are unable to sustain the action you must take to remedy a serious situation in life. The sooner you become aware that your inaction or lethargy is being fed by a negative ethos, you can question why your belief is the way it is, and why the opposite cannot be true. From there, you can begin the journey to a healthier viewpoint, purposeful actions, and eventual well-being.

 

How does your mindset affect your health and heart?

There is an extremely interesting article that talks about the direct connection between your mind’s way of being and your health and heart.

According to Dr. Monique Tello, MD, MPH, writing in the Harvard Health Blog:

“Can being positive protect against heart disease? Yes! There is a lot of evidence suggesting that having a positive outlook — like being optimistic, cheerful, having gratitude and purpose in life — can be heart-protective. Researchers in the UK looked at psychological characteristics of over 8,000 people, and found that those who scored high on optimism and a sense of well-being enjoyed a 30% lower risk of developing heart disease. Other studies report similar findings: in a study of over 70,000 women followed for over 10 years, those who scored highest on an optimism questionnaire had a significantly lower risk of death from heart attacks (38%) and strokes (39%).”

In a medical paper by Laura D. Kubzansky, PhD, et al, in the National Library of Medicine, the findings also emphasize the deep connection between inner orientation and heart disease. The study has consistently found that self-assuredness and having a purpose in life are psychological traits associated with significantly lower risks of having a heart attack.

All this is also great news for those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – which along with other hereditary factors, can all have a multiplicative effect on the heart. Healthy inner programming can help address almost all of these problems, individually and collectively.

 

5 great ways to help change your health by changing your mindset

According to David DiSalvo, writing in the Neuronarrative section of the Psychology Today blog, challenging the way we think in small but significant ways can help perk up health benefits … plus, we can ease ourselves into the mode of creative ideation where we become less resistant to change. Here are some simple examples.

 

1. Rearrange your mindset with a “holidays can’t wait” attitude

Endless postponing of vacations doesn’t help, no matter how good your intentions. A research paper by Bryce Huska et al, in Taylor & Francis Online, shows that taking vacations may lower the risk of developing metabolic syndrome, a condition strongly linked to Type 2 diabetes, heart disease, and stroke.

2. Lightly refine your mindset to adopt correct breathing

Many of us need to relearn how to breathe correctly … and simply slowing down breathing can be a good start. According to a medical study by Chacko N. Joseph et al, in the AHA Journals, slower breathing lowers heart rate and blood pressure, reduces stress response, and even boosts the immune system.

 

3. Gently include into your mindset the need for daily walking

You should walk, not just at exercise time, but all the time if your destinations are within manageable distances. According to a medical paper by Prabha Siddharth et al, in the IOS Press Content Library, walking improves cardiovascular and brain health. That improved brain health in itself produces an even better turn of mind.

 

4. Reframe your mindset a bit about how to enjoy lunch at work

According to an article by the Harvard Health Publishing, from the Harvard Medical School, rethink the way you eat lunch outside the office to take a break from work. Instead of doing a round of local eateries, brown bag your lunch prepared with healthful ingredients – loads of vegetables, lean protein, healthy fats and whole grains – and eat it outside the office.

 

5. Cajole your mind to drop apathy and live more purposefully

Are you always able to say why you do what you do? Does your every action have a purpose? If there’s no purpose, you accumulate a lot of stress from listlessness. According to a medical paper by Aliya Alimujiang et al, in the Journal of the American Medical Association (JAMA) Network, having a sense of purpose lowers levels of inflammation, and thereby decreases risk of cardiovascular disease, diabetes, and depression.

 

In summary

Not really knowing your deep belief systems is the first problem. So, do some introspection. Then take some small steps to change towards self-confidence – or you’ll encounter inner resistance. Once changing your thinking patterns becomes familiar territory, focus on all the changes needed for health, and especially, prioritize those cheerful expectations that are good for the heart. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Schwantes, Michael. Inc.com. “Science Says Only 8 Percent of People Actually Achieve Their Goals. Here Are 7 Things They Do Differently.” Accessed: January 10, 2023. https://www.inc.com/marcel-schwantes/science-says-only-8-percent-of-people-actually-achieve-their-goals-here-are-7-things-they-do-differently.html
  2. Klein, Gary, PhD. Psychology Today. “Mindsets: What They Are And Why They Matter.” Accessed: January 10, 2023. https://www.psychologytoday.com/us/blog/seeing-what-others-dont/201605/mindsets
  3. Tello, Monique, MD, MPH. Harvard Health Blog. “A Positive Mindset Can Help Your Heart.” Accessed: January 10, 2023. https://www.health.harvard.edu/blog/a-positive-mindset-can-help-your-heart-2019021415999
  4. Kubzansky, Laura D., PhD., et al. Michael. National Library of Medicine. “Positive Psychological Well-Being and Cardiovascular Disease.” Accessed: January 10, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6289282/
  5. DiSalvo, David. Psychology Today. “12 Ways To Change Your Health By Changing Your Mind.” Accessed: January 10, 2023. https://www.psychologytoday.com/us/blog/neuronarrative/201907/12-ways-change-your-health-changing-your-mind
  6. Hruska, Bryce, et al. Taylor & Francis Online. “Vacation Frequency Is Associated With Metabolic Syndrome And Symptoms.” Accessed: January 10, 2023. https://www.tandfonline.com/doi/full/10.1080/08870446.2019.1628962
  7. Joseph, Chacko N., et al. AHA Journals. “Slow Breathing Improves Arterial Baroreflex Sensitivity And Decreases Blood Pressure In Essential Hypertension.” Accessed: January 10, 2023. https://www.ahajournals.org/doi/full/10.1161/01.HYP.0000179581.68566.7d
  8. Siddharth, Prabha, et al. IOS Press.com. “Physical Activity And Hippocampal Sub-Region Structure In Older Adults with Memory Complaints.” Accessed: January 10, 2023. https://content.iospress.com/articles/journal-of-alzheimers-disease/jad170586
  9. Harvard Health Publishing. Harvard Medical School. “Let’s Do Lunch — The Healthy Way.” Accessed: January 10, 2023. https://www.health.harvard.edu/nutrition/lets-do-lunch-the-healthy-way
  10. Alimujiang, Aliya, MPH, et al. Journal of the American Medical Association (JAMA) Network. “Association Between Life Purpose And Mortality Among US Adults Older Than 50 Years.” Accessed: January 10, 2023. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064

 

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“I quit smoking, why do I feel worse?”

be “I quit smoking, why do I feel worse?”

One fine day you make the life-transforming decision to quit smoking. You could not have made a better decision for your health – and the health of others around you. But instead of feeling on top of the world about the significant pivot you have made, you feel sick, miserable, and down in the dumps. Why does this happen?

This is because the nicotine in tobacco is highly addictive. When you give up smoking, you may not realize that you’ll experience nicotine withdrawal symptoms for quite a while, even after levels of residual nicotine in your body have decreased substantially.

If you have been used to smoking for a long time, you get used to having a certain level of nicotine in your body. After you quit, cravings develop when your body wants that nicotine. This may occur long after the body is no longer addicted to smoking. The cravings may take several physically and mentally distressing forms, varying from person to person.

Read our list of possible withdrawal symptoms below … and if this is how you feel after you’ve ended the smoking habit, it will help you to know that such symptoms do subside over time. To assist yourself during this period, you must know what to expect, why it happens, and what you can do.

 

You deserve congratulations, so give yourself some applause

According to research facts published by CDC.gov, 55.1% of adult smokers say that they make a quitting attempt every year. But only 7.5% of adult smokers successfully discontinue smoking each year. Many smokers make several attempts to cease, but they are unsuccessful … unless they get adequate support and counseling during the process.

If you have managed to halt smoking, you have already crossed a significant hurdle. If it doesn’t yet feel like a celebration, and unpleasant aches and angst beset you, you need to keep the faith that with time, you will be rid of the after-effects of discontinuing smoking.

 

How long does nicotine stay in your system, and what’s the withdrawal timeline?

According to the National Cancer Institute, USA., here is what to expect:

 

  • Nicotine withdrawal will begin 2-3 hours after your last cigarette.
  • Withdrawal symptoms are strongest 1-4 days after quitting and can last for 2-4 weeks, reducing in intensity during this period.
  • After about a month, the withdrawal symptoms will dissipate entirely for most people.
  • However, while physical withdrawal symptoms will resolve for most people, the psychological symptoms may continue.
  • People who quit cold turkey will experience worse withdrawal symptoms than those with a dedicated treatment plan that combines counseling, behavioral therapy, and Nicotine Replacement Therapy (NRT).

 

What usually happens in the withdrawal period? Here’s a medically reviewed explanation by Smoke Free Clinic, Australia:

“Once nicotine enters the bloodstream, it is broken down by enzymes in the liver to form cotinine. Generally, nicotine can usually be detected in the blood for 1-3 days after your last cigarette. Cotinine can be found in the blood for up to 10 days. Both nicotine and cotinine can take up to 4 days to be cleared from your saliva, but cotinine to be detected in the urine for anywhere between 4 days and 3 weeks after your last cigarette, depending on how much nicotine you have been exposed to.”

 

How can non-smoking help your overall health and especially your heart?

Smoking can add many complications to those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors. All these ailments can all have a multiplicative effect on the heart.

Those who quit smoking will also have to keep monitoring all these factors:

  • Those with a propensity for weight gain will need both prevention of obesity and obesity management through healthy eating and exercise.
  • Those with high blood sugar levels can manifest Type 1 diabetes symptoms or Type 2 diabetes symptoms, each with its complications and needing a different line of treatment.
  • High blood pressure can be due to many hypertension causes, and hypertension symptoms like headaches or palpitations will need to be identified and alleviated with medication.
  • Cholesterol increase can require responses to reduce bad cholesterol by consuming foods that lower cholesterol fast.

 

The classic withdrawal symptoms after quitting smoking and how to handle them

One thing to remember is that smoking cessation can be uncomfortable, but, according to Terry Martin, writing in Very Well Mind, nicotine withdrawal cannot hurt you – unless you give in and have another cigarette. Here’s what to expect after quitting – and the ways to handle each of these symptoms:

 

1. Having recurring urges or cravings to smoke once again

If you’ve previously had triggers that made you want to smoke, you have to try and avoid them. Triggers could include seeing others smoke, always smoking when having coffee, smoking before bedtime, etc. Stay wary at these times.

 

2. Finding it very difficult to focus or concentrate for long

Your attention span may be affected, and you may not be able to engage in any one activity for an extended period of time. So, simply alternate activities. After short-duration mental activities, do some physical jobs, and vice versa.

 

Finding it very difficult to focus or concentrate for long

 

 

 

3. Feeling ill-tempered, upset, and irritated with others

Remind yourself that these feelings are associated with nicotine withdrawal. Don’t take out your feelings on others. Also, take some deep breaths and get engrossed with activities like reading a book, watching TV, listening to music – or just doing some chores.

 

4. Having sudden high-energy bouts when you feel restive

The nicotine withdrawal from your body can happen in spurts that give some patches of energy you don’t know what to do with. It could make you itch for something physical to do. At such times, it’s great to build in some simple exercise regimes to give your excess energy an outlet.

 

5. Suffering from insomnia or disturbed sleep for days together

According to Henry Ford Health, “As your body acclimates to functioning without nicotine, you may have sleepless nights … but the issue will subside within a few weeks.” Avoid using digital devices before bedtime, and drink warm, calming herbal teas. Listen to soothing music. Most importantly, don’t try too hard to sleep. Just plan on taking bodily rest and let sleep drift in naturally.

 

Suffering from insomnia or disturbed sleep for days together

 

 

 

6. Frequently feeling hungry and adding a lot of body weight

According to WebMD, smoking is an unhealthy appetite suppressant, so you will likely regain hunger pangs when you quit. Have some stocks of healthful bites handy, like nuts, whole grain cereal bars, or fresh fruits, to quell that hunger. Don’t get addicted to fast foods and snacks that will only add weight.

 

7. Feeling unhappy, depressed, anxious, and low on morale

Talking to people you trust will be very useful. Try a therapist if you don’t have family or friends you want to talk to about how you feel. Another great way to overcome low-mood moments is to get physical. You can rev up your energy if you get moving or learn to dance or walk to upbeat music.

 

In summary

Remember that you have already taken the major step of quitting smoking. The rest is far less serious to deal with. You can expect to feel a bit overwhelmed with mental and physical withdrawal events, but these are all bound to wane with every passing day. So stay positive. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Centers For Disease Control And Prevention (CDC). “Smoking Cessation: Fast Facts.” Accessed: January 12, 2023. https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/smoking-cessation-fast-facts/index.html
  2. National Cancer Institute (USA). “Handling Nicotine Withdrawal and Triggers When You Decide To Quit Tobacco.” Accessed: January 12, 2023. https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/withdrawal-fact-sheet
  3. Smoke Free Clinic, Australia. “I Quit Smoking… Why Do I Feel Worse?” Accessed: January 12, 2023. https://smokefreeclinic.com.au/articles/i-quit-smoking-why-do-i-feel-worse/
  4. Martin, Terry. Very Well Mind. “7 Common Nicotine Withdrawal Symptoms.” Accessed: January 12, 2023. https://www.verywellmind.com/common-signs-of-nicotine-withdrawal-2824763
  5. Henry Ford Health. “The Link Between Sleep And Nicotine.” Accessed: January 12, 2023. https://www.henryford.com/blog/2018/03/connection-between-sleep-nicotine
  6. WebMD. “What is Nicotine Withdrawal?” Accessed: January 12, 2023.
    https://www.webmd.com/smoking-cessation/understanding-nicotine-withdrawal-symptoms

 

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Happiness And Your Heart: They Need Each Other (To Thrive)

interesting research findings on happiness and your heart

Happiness And Your Heart: They Need Each Other (To Thrive)

Happiness and your heart are like the classic chicken-and-egg situation.

Great philosophers have often declared that where there’s no heart there’s no happiness. Research now hints at the fact that where there’s no happiness there’s no heart.

Happiness and your heart support each other. And it’s not just philosophical belief, it’s a medically proven fact.

Wherever you are in this cycle, the good thing to know is that you have the power to make it all positive. It’s all in your hands, so read on …

 

What is happiness? A doctor-cum-philosopher’s answer …

Everybody knows what happiness feels like, but it’s actually hard to define. While medical science can now tell us what happiness can do for our health – and especially our hearts – we often have to look to the philosophers to explain to us what such a vague idea as “happiness” means.

Deepak Chopra, M.D., one of the finest examples of a medical specialist who is also a philosopher, probably has the best explanation. He says: “Real happiness is when you are happy for no reason at all …”

But like any doctor, he too agrees that happiness is a great support to heart health, just as heart health is a great support to happiness.

Moreover, as doctors will tell you, other ailments like hypertension, obesity, diabetes, or cholesterol – or if you have a family history of heart disease – can all multiply the negative effects on your heart. So, if you have such ailments, you need to give your heart more care by keeping your mind as happy as you can.

 

Can we measure happiness? 5 ways scientists are trying to …

It may sound like a difficult idea to actually measure happiness but researchers and psychologists these days are trying to find some ways. A lot of research on happiness-measuring seems to be checking out 5 factors – like biology, behavior, positivity, readiness to interact with others, and self-esteem.

Scientists are interested in seeing if high levels of such factors can directly connect with a high level of happiness.

 

3 interesting research findings on happiness and your heart

 

There appears to be a lot of interest in the medical world in the area of studying happiness and its medical value (especially, its impact on heart health).

Here are glimpses of just some of the interesting research findings we have in this area …

 

1. Happy people are 22% less likely to develop heart disease

Karina W. Davidson, Ph.D., lead researcher at Columbia University Medical Center, (talking to WebMD.com) says that “ … the happiest people are 22% less likely to develop heart disease than people who fall in the middle of the negative-positive emotional experiences scale.”

In fact, she says, people with the most negative emotions have the highest risk of heart disease, and people who score highest for happiness have the lowest risk.

She has also tried to pinpoint some of the factors why she believes happiness may affect heart health:

  1. Happy people appear to have healthier lifestyles – they sleep well, eat better, smoke less, and get more exercise.
  2. Happiness may be helping people produce positive chemical changes and lesser stress hormones – all good for the heart.
  3. Genetics may also be a cause – there may be some connection between those who are happier by birth and are heart-healthy too.

2. Happy people have less risk of a heart attack despite heredity

Lisa R.Yanek, MPH, of Johns Hopkins University, has published a paper in The American Journal of Cardiology, which finds that happy people have less risk of a heart attack — even if their family history puts them in the high-risk category.

Her happiness research study indicates that having a bad attitude can even affect the length of your life, because negative emotions are connected to developing cardiovascular disease.

On the other hand, the good news she gives is that happy people have significantly lower chances of heart attacks and other cardiac problems. She measures happiness by levels of positive emotions, cheerfulness, and life satisfaction. Interestingly, she finds that happiness can be increased if people make an effort to be happier. For example, smiling can help improve mood and reduce stress.

 

3. Happiness protects the heart by reducing blood pressure

Sophie Bostock, Ph.D., in a paper published in PubMed Central, a highly respected database from the US National Institutes of Health, says happiness protects the heart by reducing blood pressure, which is a major risk factor for heart disease.

Her study of over 6,500 people over the age of 65 has found that positive well-being is linked to a 9% lower risk of high blood pressure and less strain on heart muscles.

 

2 encouraging research findings on happiness being in your control

 

research findings on happiness being in your control

 

If you believe happiness cannot be artificially created, you could be wrong – because there is again some research that says happiness can be self-created and controlled …

 

1. Negative people can become happier and help their heart

Bertram Pitt, MD, the Professor of Medicine at the University of Michigan (talking to WebMD.com) explains the findings of his study on happiness and heart health. He says that previously experts believed some people were by nature happier than others. But research increasingly shows that it is possible for negative people to become happier and help their hearts by focusing on acts like these:

  1. Expressing gratitude more often.
  2. Looking at things more optimistically.
  3. Doing more acts of kindness.
  4. Learning to mindfully experience joyful events.
  5. Forgiving others and forgiving themselves.
  6. Training themselves to sleep and eat better.

 

2. 40% of our happiness may be under our control

Sonja Lyubomirsky, Distinguished Professor in the Department of Psychology at the University of California, Riverside has authored the bestseller book “The How of Happiness: A Scientific Approach to Getting the Life You Want”.

Her research has made her discover that up to 40% of our happiness may be under our control. Happiness levels, she believes, can be increased through dropping grudges, building relationships, enjoying happy events, practicing kindness, expressing gratitude, exercising regularly, and getting enough sleep.

 

5 simple tips to keep your heart ticking with happiness …

 

1. Don’t cut back on a good night’s sleep.

Sleep is a very essential part of health. The stress of having many late nights can rob both your happiness and your heart health.

2. Add some laugh time to your calendar.

If you aren’t naturally joyful, join a laughter club in your neighborhood. The heart-health advantages of laughter (or even just smiling) are too good to miss.

3. Keep your body moving in activity.

Being idle or lazy never kindles joy. On the contrary, activity – any activity – perks you up. It revs up your blood circulation and gets your mind, heart, and body together for performance of tasks.

4. Give your body the right fuels it needs.

Eating wholesome food is one way of showing your heart that you care about its health. Your heart will brim over with happiness and energy.

5. Be grateful and give more than you receive.

Almost every scientist seems to have found that an attitude of gratitude, and getting pleasure in giving to others (more than you receive), creates a great sense of self-satisfaction and happiness.

 

As we round up, read this …

The Unicode Consortium has said that the two most used emojis ever used are the “Face With Tears Of Joy” and the “Red Heart”. Fill your heart with loving care. Smile. And keep sharing your happiness!

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Aware Lets Be Aware

“Why is it important to set health goals? How do I plan them?”

“Why is it important to set health goals? How do I plan them?”

Why is it important to set health goals? How do I plan them?

A famous saying in life is that if you aim at nothing, you will achieve it! This could well apply to our health also. Many of us know only vaguely what we want when we say we want to “be well”. We never seem to set actual standards or parameters for our wellness.

We may have fitness targets, however. For example, many of us count the calories we eat and set limits for them. We may want to weigh less than we do or slim down to match specific ideal measurements. But these fitness aims are just a part of self-improvement objectives, not the whole story. Feeling fine is something broader than just fitness. It is about overall well-being.

Even if you are genetically predisposed to certain hereditary illnesses or have a poor lifestyle, following vital positive actions can help prevent or control such factors from affecting your life.

The fundamental importance of goals centered around being in good shape lies in planning a place in your life for everything good for you − and then protecting that plan.

 

Two reasons why your goals for wellness may not be succeeding as they should

 

1. Well-being, in many of its aspects, is largely a qualitative subject, not necessarily always a quantifiable one. When we look to set definitive number goals for staying in good condition, we are less focused on planning the important processes involved in achieving those goals. We get fixated on the results we want.

If, on the other hand, we set plans to schedule some definite daily actions to take towards different angles of healthcare, we would be action-oriented than end-result-oriented. Efforts done regularly will yield results.

 

2. Some aspects of being in optimal shape are less about body and mind care alone and involve broader changes in our lifestyles and attitudes. They include seeking a balance between all the facets of our lives so that we enjoy life to the fullest range we can. How can we set goals for such balance? Again, it’s a question of how much time and regularity we dedicate to the many sides of our lives.

Goals are very important to how good we are and feel, but the kinds of goals we set should be less about rigid milestones to hit and more about the appropriate distribution of our time and attention to the plans and processes that can help maintain our wellness continuously.

 

10 worthwhile life quality factors most of us want to accomplish

Most of us don’t think of these ten wishes below as “body-and-mind-related goals”. We think of these as “desires to have a better life” − and therein lies a truth. A great life is what we want – the ultimate desire. Being in top form mentally and physically is how a great life is to be had.

These ten personal mission statements are a recurrent theme in the articles of many psychologists, doctors, and lifestyle experts.

  1. To live a long life
  2. To have high levels of energy
  3. To brim over with vitality
  4. To be free from pain or illness
  5. To be mentally happy
  6. To manage stress easily
  7. To be physically more active
  8. To have great relationships
  9. To enjoy food, activity, sleep
  10. To feel confident

 

Seen closely, each of these points requires great vigor and verve – in every sinew and nerve – as the stepping stone to actualizing them.

  • To live a long life brimming with energy, for instance, physical exercise and wholesome food habits are needed to nourish every cell in your body.
  • To be free from pain or illness, there are medical factors to check and keep under control.
  • To easily manage stress and stride confidently forward, your body and mind must be in top condition.
  • To have a great network of relationships, an open and inclusive social mindset needs to be consciously cultivated.

 

See how closely the state of your life depends on the state of your mind and body!

 

3 steps to convert life’s aspirations into achievable goals

Here is a simple 3-step progression plan to have freedom from illness and to visibly see the importance and value of such a life.

 

1. Proactive disease control is the first step toward taking care of yourself

Removing – or at least controlling the seriousness of all ailments – should be the first step. This can be done by making yourself accountable for the regularity of your medical checkups.

According to the Indian Institute of Health Management Research (IIHMR), “A proactive healthcare approach is about the measures that you can take today to avoid any potential health issues tomorrow.”

The kinds of plans we can make to keep hereditary or lifestyle-related diseases under control include the following:

  • Setting regular dates for going proactively for doctor visits − instead of waiting to be besieged by ailments before we get to a hospital. People from 35 years onwards must also be more proactive about managing themselves. It’s not just for people of an older age bracket.
  • Getting ourselves checked overall when any one or two diseases crop up in our systems. For example, if we have the first signs of diseases like obesity, cholesterol, diabetes, and hypertension – or we have a history of hereditary illnesses – it pays to have our hearts checked because these diseases can have a multiplicative effect on the heart.
  • Taking flu jabs or virus vaccines at due times and not being neglectful of such protocols can also be of vital importance. It’s essential to mark these dates on a healthcare calendar as dates never to forget or be casual about.

 

Proactive disease control is the first step toward taking care of yourself

 

 

2. Setting plans and times for your food, activity, and sleep habits

In the opinion of Northwestern Medicine, “Having a routine can greatly improve your health.” Depending on your present condition, you need a regimen to be set in motion for your diet, exercise, and sleep.

Program-based (not result-based) living should become your objective. For example, instead of saying, “I need to lose 10 kgs. in the next three months”, it may be a more intelligent thing to say, “I will have a wholesome diet-exercise-and-sleep plan and daily timetable drawn up for me by a doctor, dietician, or fitness expert. I will follow this plan every day at the specified times.” Results will follow – and sustain – if processes are in place.

.

3. Setting and scheduling priorities for a 360-degree balanced lifestyle

You also need to set up a practice that balances out all the aspects of your life, giving every facet its due priority. According to Diana Rodriguez, writing in Everyday Health, a balanced life needs to be scheduled; it won’t happen on its own.

 

Setting and scheduling priorities for a 360-degree balanced lifestyle

 

 

 

For example, your work days and vacation days need to have a balance. Your personal time and family time need to get their due attention. Your socializing time and inner mind care time need to be separately addressed.

Mark out these schedules on your healthcare calendar to cover every important dimension of your life. Set out separate time for family, your job, being alone with yourself, and socializing … and then follow your plan with dedication and commitment.

 

In summary

 

Tagging time for all self-care processes and plans on a healthcare calendar creates a daily motivation tool − and results in a well-rounded system for yourself. Most importantly, be proactive about setting apart time for medical attention for all ailments that can affect your heart. Treat your heart responsibly.

 

 

References:

 

  1. Indian Institute of Health Management Research (IIHMR). “Proactive Approach To Healthcare”. Accessed November 30, 2022. https://iihmrdelhi.edu.in/blog/proactive-approach-to-healthcare/
  2. Northwestern Medicine. “Health Benefits of Having a Routine”. Accessed November 30, 2022. https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine
  3. Rodriguez, Diana. Everyday Health. “How To Lead a Well-Balanced Life”. Accessed November 30, 2022. https://www.everydayhealth.com/healthy-living/how-to-live-a-well-balanced-life.aspx

 

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Aware Lets Be Aware

“What are the scientific reasons behind vacation health benefits?”

“What are the scientific reasons behind vacation health benefits?”

What are the scientific reasons behind vacation health benefits?

We’ve all been told many times that we need to take vacations often enough to recharge our body’s batteries and renew our spirits. But as many of us know, that’s easier said than done.

There are many scientific reasons why taking off from the routine and going places has immense health benefits − and we’ll look at them in this article.

But there is also a fair amount of evidence that says people neglect all such proof of the health value of holidays and cite many excuses that don’t measure up.

For the sake of our well-being, all of us need to put our usual preoccupations second and our health first. Let’s look at how we can all gain from listening to what research tells us.

 

Global research calls the US a “No Vacation Nation” … other countries are catching up

According to Adewale Maye from the Center for Economic and Policy Research, the U.S. leads the world as a “No Vacation Nation” − but other economies are no better. There is a clear trend of workers’ reluctance to take vacations and the resultant adverse effects on health.

In the opinion of David Finkel, writing in Inc.com, the Center for Creative Leadership conducted research which shows that professionals, executives, and business owners in the U.S. and 36 other countries now work a whopping 72-hour week. Of these, startup entrepreneurs showed the most resistance to taking vacations because they feared it would drastically cut their earnings.

This behavior is not new, however. People have known for years that holidays and good health are linked. If we read Ken Davidson, writing in LinkedIn Pulse, “Henry Ford himself recognized the diminishing returns that came from making employees work six days instead of five, eventually re-instating a five-day work week.”

 

The same story goes in India as well – vacations are not valued for their health benefits

You could be mistaken if you believe these statistics apply more in advanced economies. Studies from India are no better when it comes to people needing to take more vacations.

According to the Economic Times, India, quoting a Vacation Deprivation Study by Expedia, “About 40% of Indians do not go on vacations due to their work schedule that either does not allow for vacations or there are not enough staff to look after their job in their absence.”

The study ranks India fifth among the most vacation-deprived countries, behind Spain (68%), the UAE (68%), Malaysia (67%), and South Korea (64%). Indians, on average, receive 21 annual vacation days but take off from work only for about 15 days in the year, it appears.

The reasons cited for not taking vacations are also interesting. The study says about 21% of Indians do not go on vacation because they feel important work decisions will be made in their absence. Further, 21% said their employers would perceive it positively if they do not take any leave − and it gives a great impression.

 

Taking vacations helps reboot mental health and shed stress, anxiety, and depression

 

Why are vacations so important, and what health benefits are scientifically proven?

Here are four health factors no one can ignore. Read on and see how surveys resoundingly support the vacations-for-health-benefits theory.

 

1. Hear this first: taking vacations can help prevent heart disease

According to Frank Pega et al, in an academic paper the Science Direct, a study conducted by the World Health Organization and published in the journal Environmental International, it was found that “Worldwide, long working hours without vacations were linked to about 745,000 deaths in a year from stroke and ischemic heart disease.”

According to another article by the American Heart Association (AHA), “One of the most-cited studies, the Multiple Risk Factor Intervention Trial tracked middle-aged men for nine years and concluded those who had taken more annual vacations were less likely to die from cardiovascular causes, including heart attacks.”

The same article says there are clear cardiovascular implications for maintaining balance and diminishing stress. And, while vacations are an excellent way to unplug and disengage, the key is to “fully unplug”. That means no constant phone calls, email checking, and social media.

The verdict is clear. Holidays and your heart’s health are deeply connected.

What’s more, if you have other ailments like obesity, cholesterol, diabetes, and hypertension – or a history of hereditary illnesses – these can have a multiplicative effect on your heart. You can help your heart immeasurably by taking that annual or bi-annual break.

 

2. Taking vacations helps reboot mental health and shed stress, anxiety, and depression

A study released by the American Psychological Association concluded that time off helps to reduce stress by taking people away from activities and environments they connect with anxiety. And this is not the only study that reinforces this insight.

According to Bob Sullivan, writing in CNBC.com, the professional services firm Ernst & Young conducted an internal study of its employees and found that, for each additional 10 hours of vacation employees took, their year-end performance ratings improved 8 percent, and frequent vacationers also were significantly less likely to leave the firm.

Ernst & Young further found that after taking a vacation, travelers would return less anxious, less depressed, much happier, and mentally well-rested.

 

3. Vacation time improves sleep – and with that comes whole-body restoration and renewal

According to GlobalNews.ca, a study conducted by New Zealand Air asked participants on vacation to wear a wrist device that would monitor their sleep quality starting three days before their holiday until three days after their return.

The article states, “They also kept a sleep diary and were measured for reaction times before, during, and after their trip. Researchers found that after two to three days of vacation, the participants averaged an hour more of good-quality sleep and experienced an 80% improvement in their reaction times. When they returned home, they slept close to an hour more, and their reaction time was 30% to 40% higher than before the trip.”

With good sleep, it’s well known that the body goes into a state of repair and renewal and rejuvenates itself. In fact, sleeplessness itself is often seen as a disease (read “dis-ease”) by many doctors, because of its cascading adverse effects on the body’s functioning, energy level, hormonal balance, and ability to restore itself after any damage due to over-exertion.

 

4. Vacation time reduces the risk of getting sick frequently by boosting the body’s natural immunity

Working hard without letting up can send your adrenal system into hyperactivity. That releases hormones that may weaken your immunity. This may make you more prone to get a cold or flu, or even more serious conditions like irritable bowel syndrome. Vacations let you take life slower for a bit and allow your immune system to bounce back. People who take breaks find they fall sick less often.

Also, travel exposes you to different environments, creating stronger antibodies and significantly boosting your immune system. According to Mary Ruebush, PhD, who wrote the book “Why Dirt Is Good: 5 Ways to Make Germs Your Friends”, her research shows that exposure to some dirt and minor illnesses actually keeps your body and gut stronger. This isn’t to say that you shouldn’t practice basic hygiene on the road, but having some new bacteria in your life isn’t a bad thing.”

 

In summary

For the sake of our hearts, bodies, and minds, let’s understand the actual value of vacations and take them when we can. Let’s indulge ourselves with new experiences and fresh perspectives. We hope you’ll nourish yourself with a well-deserved break. Fill your heart with loving care.

 

 

References:

  1. Maye, Adewale. Center For Economic Policy & Research. “No-Vacation Nation, Revised”. Accessed November 28, 2002. https://cepr.net/report/no-vacation-nation-revised/
  2. Finkel, David. Inc.com. “Successful Entrepreneurs Take This Number of Vacations Every Year. Here’s Why”. Accessed November 28, 2002. https://www.inc.com/david-finkel/successful-entrepreneurs-take-this-number-of-vacations-every-year-heres-why.html
  3. Davidson, Ken. LinkedIn Pulse. “Science Says Entrepreneurs Need a Vacation”. Accessed November 28, 2002. https://www.linkedin.com/pulse/science-says-entrepreneurs-need-vacation-ken-davidson
  4. Economic Times, India. “Almost 40% Indians don’t go on vacation: Survey”. Accessed November 28, 2002. https://economictimes.indiatimes.com/industry/services/travel/almost-40-indians-dont-go-on-vacation-survey/articleshow/55949671.cms?from=mdr
  5. Pega, Frank, et al. Science Direct. “Global, regional, and national burdens of ischemic heart disease and stroke attributable to exposure to long working hours for 194 countries, 2000–2016: A systematic analysis from the WHO/ILO Joint Estimates of the Work-related Burden of Disease and Injury”. Accessed November 28, 2022. https://www.sciencedirect.com/science/article/pii/S0160412021002208
  6. American Heart Association News. “Need a break? A vacation really can be good for you – if it’s done right”. Accessed November 28, 2022. https://www.heart.org/en/news/2019/05/22/need-a-break-a-vacation-really-can-be-good-for-you-if-its-done-right
  7. American Psychological Association. “Vacation Time Recharges US Workers, but Positive Effects Vanish Within Days, New Survey Finds”. Accessed November 28, 2002. https://www.apa.org/news/press/releases/2018/06/vacation-recharges-workers
  8. Sullivan, Bob. CNBC.com. “Want a raise? Try taking a vacation”. Accessed November 28, 2022. https://www.cnbc.com/2014/08/27/vacations-help-you-get-ahead-at-work-ey.html
  9. GlobalNews.ca. “How taking a vacation can save your life”. Accessed November 28, 2022. https://globalnews.ca/news/3520970/how-taking-a-vacation-can-save-your-life/
  10. Ruebush, Mary PhD. “Why Dirt Is Good: 5 Ways to Make Germs Your Friends.” Accessed November 28, 2022. https://www.goodreads.com/en/book/show/5979108-why-dirt-is-good

 

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Aware

“Any special holiday season health tips for vacation and travel?”

Any special holiday season health tips for vacation and travel?

Any special holiday season health tips for vacation and travel

Holiday time is here, and for many of us, that also means travel. It is smart  to have two healthcare strategies − one for pre-vacation days and one for travel days − so getting away can work like a breeze with no well-being issues to spoil your unbridled fun.

Where you’re heading off to – the beaches, the hills, or just for a stay with family or friends in another town – it’s hopefully something that will make your cup brim over and keep you happy.

If you’re well-prepared just before or during your leisure travel, you can avoid physical and mental stress later. So, to help increase the benefits of your time away, here are some tips about preparing with precautions and staying fit and well even when traveling.

Ready to go? Let’s get started.

 

6 tips for staying healthy ahead of travel

According to Susanna Newsonen, writing in Psychology Today, your adrenaline levels are at their highest pre-holiday. You work overtime to get everything done before going away. But once you’re on your way, the adrenaline levels drop – and so do your defenses to illnesses, just when you should be enjoying yourself.

Also, when you’re in a new place, you’re exposed to new viruses and bacteria for which your body hasn’t built immunities. Take these proactive steps to keep illness at bay before you even pick up your bags to get away.

 

1. Eat good food in the days before your journey to build immunity

Provide your body with the nutrition it needs to sustain a robust immune system. You can’t do this overnight, so start at least a month early and build your reserves. A diet rich in micronutrients, like zinc, copper, selenium, Vitamin B6, and folic acid, can help bolster immunity.

2. Attend proactive doctor appointments before your holiday

You’ll reduce your chances of having to visit new local doctors (who will not know about your medical history) on your tour. Pre-traveling clinic visits also allow you to get prescriptions and ask questions about special attention needed while you’re far from home.

Most important: If you have diseases like obesity, cholesterol, diabetes, and hypertension – or a history of hereditary illnesses – discuss these specifically with your doctor before travel. These diseases can have a multiplicative effect on your heart. Get the all-clear tests and green signals from your doctor.

3. Learn about travel-specific immunizations if you’re going abroad

The World Health Organisation, on its website, lists the immunizations mandated before visits to certain countries. Also, ask your doctor if you need any boosters for the shots you’ve had in the past. Medical alerts and virus protection recommendations change from time to time, so it’s good to check every time you travel.

 

 

Learn about travel-specific immunizations if you’re going abroad

 

 

4. Buy enough medication to cover your tour − and a little more too

Some countries don’t keep certain medications (due to their regulations), and their alternatives may not be a good substitute for your doctor’s prescription. So, buy enough of your regular medications before you travel. Carry your doctor’s prescription and all medicines in their original packaging, especially when going through various airport customs.

5. Well before, identify the closest hospital to your accommodation

Knowing if there’s a reputed hospital you can turn to, if you’re in any sickness or distress during your break, will be invaluable. Unfortunately, people plan their travel itineraries and hotel accommodation ever so thoroughly but forget to check on available good hospitals at destinations. Keep some shortlisted hospitals’ contact information handy for your travel.

6. Take precautions for allergies, weather, and air and water pollution

If you or any of your family have a history of allergies or food intolerance, research the local restaurant options at your destination. If you won’t be able to get some foods that you need, make plans to take some canned supplies with you (within what you’re allowed to bring into the new country). And let the airlines know your special diet needs at least three days before travel. Take the right clothes for the weather at your destination. If air pollution is an issue, change your plans to stay at places where the air is clean, fresh, and restorative. Plan to buy mineral water at supermarkets near your accommodation if drinking water is not the best in the country of visit.

 

5 tips for staying healthy during vacation travel

Now that we’ve explored some wise things to do before you travel, let’s focus on what you can do during your travel to enjoy yourself and get a bit of smart healthcare thrown in.

Surely you want to look fitter and feel great when you return home after a splendid time off, don’t you? Here are some easy-to-handle on-hop self-care tips.

 

1. Stay hydrated all the time, whether you’re indoors or outdoors

The more water you drink, the more you flush out toxins from your system. This will give you more energy to do many activities. Don’t reach for a snack when you feel a bit anxious during hectic sightseeing days. Instead, good old H2O is the way to go. Dehydration is common when traveling, so keep your water bottles full and take a sip or gulp often.

 

 

Stay hydrated all the time, whether you’re indoors or outdoors

 

 

2. Eat a big breakfast every morning, and make lunch or dinner small

Start your day with a nutritious breakfast with lean protein, dairy products, whole grain cereals, and fresh fruit to jumpstart your metabolism. Get some salad and fruit lunches at local eateries at midday, and enjoy small but deliciously wholesome dinners before returning to your place of stay. Don’t sleep at night on a heavy stomach.

3. Walk, walk, walk, walk – go everywhere and anywhere on foot

In the opinion of Chiara Marras, writing in Ecobnb.com, you’ll never really know the beauty of the place you visit unless you walk everywhere on a seasonal break. Imagine the joy you’ll get in your destination’s by-lanes and side streets, scouring the shops, taking in the sights and sounds, and making friends with the locals and their culture. The more steps you take, the better you’ll look when you get back all trim and fit.

4. Take your medicines on time wherever you are during the day

There’s never a good excuse for missing your due medications at the correct times of the day, just because you were too busy enjoying seeing new places and people. What is so hard about carrying your medicines in your backpack or handbag and popping a couple of pills at the proper times during the day? Some things don’t get days off, and taking medications is one of them.

5. Sleep during outstation stays is very important … so zzz peacefully

Sleep renews your body’s spent resources. A good 6-8 hours of sleep at night on getaways is like filling up the gas tank for the next day’s outings. Most often, travelers like to make merry at hotels and nightclubs because those are part of the local fare. Do these sporadically and within limits. Don’t cut back on sleep continuously every day and wake up at your crabby best every new day.

 

In summary

Make travel and time out the most memorable days to treasure forever. Being prepared and sensible are the ways to make the most of away-from-home time. Wherever you go, breathe in the new air. Fill your heart with loving care.

 

 

References:

  1. Newsonen, Susanna. Psychology Today. “How to Reduce Your Pre-Holiday Stress”. Accessed November 27, 2022. https://www.psychologytoday.com/us/blog/the-path-passionate-happiness/202106/how-reduce-your-pre-holiday-stress
  2. Marras, Chiara. Ecobnb.com. “The benefits of walking every day and on holidays”. Accessed November 27, 2022. https://ecobnb.com/blog/2016/12/walking-holidays/
  3. World Health Organisation. “Vaccines”. Accessed November 27, 2022. https://www.who.int/travel-advice/vaccines

 

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Why Is International Men’s Day Important – Especially For Heart Health?

Why Is International Men’s Day Important – Especially For Heart Health?

Why Is International Men’s Day Important – Especially For Heart Health?

International Men’s Day falls each year on 19 November. The theme for 2022 is “Helping Men and Boys”. The International Men’s Day website tells us why it wants us to value the role men play in our lives:

“International Men’s Day is an opportunity for people everywhere of goodwill to appreciate and celebrate the men in their lives and the contribution they make to society for the greater good of all.”

International Men’s Day was first celebrated in 1999 by Dr. Jerome Teelucksingh, Professor of History, University of the West Indies in Trinidad and Tobago, to commemorate his father’s birth anniversary. He encouraged everyone to use this day to bring up issues that concern men and boys.

It’s essential to note that one of the main pillars of International Men’s Day is a promise to take care of men’s health. Men worldwide are encouraged to speak up about their well-being, health struggles, and the societal conditioning they are subjected to. Many men feel reticent and less “manly”, even in today’s times, to share their health issues openly and seek medical help.

We want to dedicate this article to all men and boys in this world to thank them for making our lives complete − and to ask them to take care of their health, especially their hearts.

 

Do you know what the top health risks for men are?

Men are more likely to avoid health alerts and doctors than women. As stated by author Brian Krans, in the article “Dear Men: Here Are 9 Things You Need to Get Checked” in Healthline, “Women are, in fact, 100 percent more likely to see a doctor for examinations, screenings, and preventive health consults.”

But as men increasingly fall prey to serious illnesses as early as their forties and fifties, it’s wise for them and their loved ones to be aware of their most serious health risks and be proactive in seeking precautionary healthcare.

According to Mayo Clinic, the top three ailments that affect men are (in this order) heart disease, cancer, and unintentional injury. Other ailments in the “top diseases of men” category are COPD and other respiratory disorders, alcohol addiction, depression, liver disease, diabetes, pneumonia, skin cancer, and HIV and AIDS.

Many men who suffer from a combination of two or more diseases, like obesity, cholesterol, diabetes, and hypertension, may not realize that disease combinations can have a multiplicative effect on the heart. Family history further compounds the issue.

Going by the facts from the Centers For Disease Control and Prevention (CDC), “1 in every four male deaths is caused by heart disease. Half of the men who die suddenly of coronary heart disease had no previous symptoms. And, even if men have no symptoms, they may still be at risk for heart disease.” This is especially the case if they have inherited genetic predispositions to heart ailments.

Further, according to WorldStroke.org, there are over 13.7 million new stroke victims each year, of which men account for 56%.

If heart attacks, strokes, and other forms of heart ailments are so prevalent and of concern for men, what can they do to be careful with their health? And how can their families help them?

 

Here are the 3 most essential tips for heart health for men

The Big Three in healthcare for men are diet, exercise, and stress management. Let’s look at these factors in a bit of detail.

 

Diet management for men

In the words of Dr. Jasmine Shaikh, MD, in her article “What Is the Best Diet Plan for Men?” in Medicine.net, “Men need more calories than women due to their muscle mass and larger body size, and their daily calorie requirements will depend on their height, weight, and activity levels.”

The article recommends that moderately active men should eat about 2,200 to 2,800 calories per day, with most of these calories coming from a variety of fruits and vegetables that contain the necessary nutrients, vitamins, minerals, fiber, and phytochemicals.

 

 

Diet management for men

 

 

Including more fiber in the diet will help manage hunger and prevent certain diseases like prostate cancer and colon cancer that primarily affect men. Reasonable quantities of fiber can be had from whole grains (bread, cereal, pasta, brown rice, or oats) instead of refined grains.

Also, it’s essential to keep arteries unclogged by avoiding the cholesterol-increasing (LDL) saturated fats in food, and eating more cholesterol-eliminating (HDL) unsaturated fats. Try to get fats from nuts, seeds, and healthy oils like olive oil.

 

Exercise regimen for men

Exercise is an essential part of health and heart maintenance, as most doctors will advise. But with men, as explained by Arthur Allen in his article “Exercise Addiction in Men” in WebMD, there has to be care not to go to extremes.

Some overly fitness-conscious men may go overboard at the gym − or build the upper body more than they focus on whole-body fitness. With some other men, exercising may become an on-off activity. Too much eating or drinking on any day may drive guilt, and there may be some vigorous exercising the next day, but on other days there may be too much relaxing.

Doing too much at the gym is not good, nor is sporadic working out. Regular steady exercising that builds muscle strength and skeletal flexibility, reduces fat and flab, and encourages deep breathing is the way to go. Brisk walking or slow rhythmic jogging, followed by some yoga, is good enough for most working men who have less time to spend on elaborate workouts.

 

 

Exercise regimen for men

 

 

Depending on age, fitness levels, and the prevalence of diseases, any exercise regimen must be carefully planned with the help of a doctor. Never start exercising without medical approval, and also get all health parameters checked every three months (or as your doctor orders) after the age of 35.

 

Stress management and lifestyle changes for men

Emotions like sadness, anger, unhappy work circumstances, or a troubled home life – all these can add to pent-up stress without an outlet. Some psychologists attribute the smoking habit to a counterproductive form of stress management.

In the opinion of Wendy Rose Gould in her article “The Dangers of Bottling Up Our Emotions: in VerWellMind.com, suppressed stress can make men’s health very volatile and lead to sudden heart attacks or other mental health breakdowns.

Some of the best ways to manage stress are yoga and meditation, engaging in mindful activities like spending quality time with Nature or the family, and reducing work hours to avoid becoming too job-centric. Work-life balance is as essential to men as it is to women, and many men are now opting for Work From Home (WFH) lifestyles in tandem with their life partners, to give themselves more responsibilities at home that balance out life.

Smoking can be one other factor that affects men’s health seriously. Smoking seriously harms the lungs and heart, and we all know that already. There are great support systems, groups, and online forums where help can be found to quit smoking.

Also, excessive drinking of alcohol can lead to the development of chronic diseases and other serious mental and physical problems. Reducing alcohol intake can mitigate short- and long-term health risks.

 

In summary

On International Men’s Day this year, here’s a wish from our hearts to all the men across all ages and across the world: “Treat your heart responsibly.”

 

 

References:

  1. International Men’s Day November 19. “Men Leading By Example.” Accessed November 11, 2022. https://internationalmensday.com/
  2. Krans Brian. Healthline.com. “Dear Men: Here Are 9 Things You Need to Get Checked.” Accessed November 11, 2022. https://www.healthline.com/health/mens-health/things-you-need-to-get-checked
  3. Mayo Clinic. “Men’s Health.” Accessed November 11, 2022. https://www.mayoclinic.org/healthy-lifestyle/mens-health/basics/mens-health/hlv-20049438
  4. Centers For Disease Control and Prevention (CDC). “Men and Heart Disease.” Accessed November 11, 2022. https://www.cdc.gov/heartdisease/men.htm
  5. World Stroke Organization. “Global Stroke Fact Sheet 2019.” Accessed November 11, 2022. https://www.world-stroke.org/assets/downloads/WSO_Fact-sheet_15.01.2020.pdf
  6. Shaikh Jasmine, MD. Medicine.net. “What Is the Best Diet Plan for Men?” Accessed November 11, 2022. https://www.medicinenet.com/what_is_the_best_diet_plan_for_men/article.htm
  7. Allen Arthur. WebMD.com. “Exercise Addiction in Men.” Accessed November 11, 2022. https://www.webmd.com/men/features/exercise-addiction
  8. Gould Wendy Rose. VeryWellMind.com. “The Dangers of Bottling Up Our Emotions.” Accessed November 11, 2022. https://www.verywellmind.com/the-dangers-of-bottling-up-our-emotions-5207825

 

Categories
Diabetes Lets Be Aware

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

It’s World Diabetes Day 2022! What better time can there be to make it your mission to keep diabetes at bay? You should be able to enjoy life without worrying about your diabetes going out of control and keeping you away from the simple joys of life.

It’s interesting to see that when World Diabetes Day comes around each year, people flood each other with positive anti-diabetes messages and remind each other to enjoy the many sweet moments of life.

But as the year wears on, most people can’t seem to keep their discipline going, and all that good cheer wanes gradually into careless negligence of health. We want to take this opportunity to arm you with general information on diabetes and tips to help you persist with an anti-diabetes regimen throughout the year.

An important point to note is that diabetes can lead to heart ailments. Did you know that 60-80% of diabetes patients die from cardiovascular events? That’s why Making India HeartStrong is championing a pledge this year encouraging people to care for their diabetes and their hearts.

Follow our ideas for safeguarding against diabetes and heart ailments – and enjoy the sweetest aspects of a life of healthful freedom.

 

What is diabetes, and why is it caused?

Diabetes is a disease that affects how your body uses blood sugar (glucose). Glucose is an essential energy source for the cells that make up the muscles and tissues. It’s also the brain’s primary source of fuel. But if your body cannot handle the glucose levels well, it can lead to other consequences, including damage to a wide range of your body’s organs and tissues – including your heart, kidneys, eyes, and nerves.

Too much glucose in your bloodstream needs a hormone called insulin (created by the pancreas), which controls and helps eliminate excess sugar. If your body either doesn’t make any insulin or enough insulin, or it makes insulin but your cells don’t use it properly, blood glucose levels will rise and go out of control.

There are three types of diabetic conditions to worry about. According to the American Diabetes Association, Pre-Diabetes is a stage preceding full-blown diabetes, which can affect health – significantly damaging the nerves in the body. In the case of Type 1 Diabetes, largely caused by genetic factors, the body does not produce insulin. With Type 2 Diabetes, the body creates insulin but doesn’t use it properly. This diabetes type is also often the result of a poor lifestyle like eating unhealthy foods, not exercising, being obese, or allowing blood pressure to remain uncontrolled.

 

Is diabetes preventable or controllable?

If you have inherited diabetic genes from your family, you must be cautious and check yourself early in life for any diabetes manifestation. You can keep diabetes under control or even delay or prevent its occurrence with a healthy lifestyle.

Sometimes you start seeing a pattern of slowly emerging diabetes when you have symptoms like feeling more thirsty than usual, urinating often, feeling tired and weak, feeling irritable or having mood changes, having blurry vision, having slow-healing sores, or getting a lot of infections, such as gum and skin infections. According to Cleveland Clinic, when you have any of these signs, you should immediately check with your doctor to confirm if it points to diabetes onset.

Like any other disease, diabetes, if checked early, can be managed well with a combination of medicines, healthy eating, and regular safe exercise. But if you have a hereditary predisposition to diabetes, or you have an unhealthy lifestyle, and you neglect the early symptoms of diabetes, it can take a lot from you and your doctor to keep the disease under control.

 

The other illnesses diabetes exacerbates

People with diabetes and other illnesses, like obesity, hypertension, or cholesterol, need to be extra careful. All these illnesses – and hereditary factors – can have a multiplicative effect on the heart.

Most people don’t realize how closely diabetes and the heart are connected. That’s one of the reasons why doctors will always check diabetes patients to see if they also have any other illnesses, especially heart ailments.

When you take care of your diabetes, you also take care of your heart. That’s double the gain.

 

3 of the best ways to manage diabetes

As we said earlier, the three main routes to controlling and managing diabetes are these:

 

1. Be very regular in taking your prescribed medications

This point cannot be emphasized strongly enough. It’s no use seeing a doctor and getting a prescription if the rigor of taking your medicines regularly (and on time) is not kept up.

Most importantly, check with your doctor well in advance about what you must do if you either forget to take medications on a particular day − or are traveling abroad and don’t know how to adjust the medication hours as you cross time zones.

If you feel discomfort or a change in your health condition after starting medications, let your doctor know. All it may require is an adjustment of the medication dosage by your doctor.

 

2. Eat healthy – less sugar and carbohydrates, more proteins

People with diabetes must avoid foods with high sugar or carbohydrate content because their bodies cannot process glucose well.

 

 

Eat healthy – less sugar and carbohydrates, more proteins

 

 

On the other hand, switching to a diet rich in proteins and fresh fruits, vegetables, lean meats, pulses, and whole grains can be excellent.

Instead of figuring it out yourself, get a trained dietician’s help to give you a meal plan suited to the type and severity of diabetes you have. Most importantly, adhere to the mealtimes correctly.

Avoid junk foods, eating out too often, snacking recklessly, or eating processed foods from cans and packs found at your supermarket. If you must snack, your dietician will give you healthy, diabetes-friendly alternatives to sugary bakes or snacks.

 

3. Exercise is a must – but make it an enjoyable daily routine

One of the best forms of exercise for diabetes management is daily walking. If you can get outdoors for at least half an hour each day, breathe in the fresh air, and walk at a brisk pace, you’ll do a great deal of benefit to your overall health.

Stress is also a factor to try and eliminate, especially if it’s adding to your hypertension or heart problems. So, yoga or pilates (done in moderation) are suitable for keeping the mind calm.

Always get your doctor’s okay before starting any exercise that you like. Over-vigorous exercise, now and then, is no substitute for regular moderate exercise.

 

World Diabetes Day – how to make it count

According to the International Diabetes Federation (IDF) website, World Diabetes Day was created in 1991 by the IDF and the World Health Organization − as a response to a growing global concern about the fast-escalating health threat posed by diabetes.

World Diabetes Day became an official United Nations Day in 2006 with the passage of United Nations Resolution 61/225. It is marked every year on 14th November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.

The theme for World Diabetes Day 2021-23 is “Access to Diabetes Care”. The idea is to get good diabetes care to those who don’t have it – and to encourage those who have access to good diabetes care to use it to live fuller and happier lives.

This year we call on everybody to join us in taking our pledge:

Knowing how diabetes care and heart care go hand in hand, let’s make our pledge to be doubly aware and doubly prepared. Life is 2 good!

 

 

References:

  1. American Diabetes Association. “The path to understanding diabetes starts here.” Accessed November 3, 2022. https://diabetes.org/diabetes
  2. Cleveland Clinic. “Diabetes: An Overview.” Accessed November 7, 2022. https://my.clevelandclinic.org/health/diseases/7104-diabetes-mellitus-an-overview
  3. International Diabetes Federation. “About World Diabetes Day.” Accessed November 7, 2022. https://worlddiabetesday.org/about/

 

Categories
Aware Care Food Diet

Post Festival Detox: It’s Vital For Your Health And Well-Being

Post Festival Detox: It’s Vital For Your Health And Well-Being

Post Festival Detox – It’s Vital For Your Health And Well-Being

The time for festivities is over. You’ve had a grand time eating sweets and rich food (or maybe even imbibing alcoholic drinks) more than you should. You’ve spent sleepless nights in a rush of adrenaline, meeting with friends and family. You’ve given all your body care routines a big break − and shaken up the comfort of a regulated lifestyle. In short, you’ve let yourself go. Right?

Now you may start seeing all the signs of overdone festivity. Your hair and skin could look dry, or you may be puffy-eyed with sleepless stress. Your stomach may feel bloated or experience acidity. Your mind may seem tired, dull, inactive, and sluggish. And, your body could be struggling hard to bounce back to the normal routine.

Can just a few ultra-happy days cause such unpleasant after-effects, you wonder? Yes, they can. Post-festival disarray of your health and well-being is the cumulative result of many things you do when you let yourself off healthcare discipline.

It’s time to detox. But that does not mean starving yourself. It means getting back to a well-rounded routine that gently revives your mind and body. Let’s explore some rejuvenating ideas.

 

What is detoxification?

Kayakalp has a great analogy in one of their articles: “When you apply makeup on the face, at the end of the day the face needs a deep cleaning. Similarly, when the body consumes too many unhealthy foods, the body needs to undergo detoxification.”

Detoxification helps remove the toxins and waste from our blood through our lungs, kidneys, intestine, skin, and lymphatic systems. It also helps speed up metabolism and enhance overall health.

 

A few important reasons for healthy renewal

There are at least four big benefits to detoxing after festival overindulgence.

  • You need to bring your body weight back to what is normal. Overeating even for a few days can cause sudden imbalances that add to body weight. You may not see it all at once, but all that rich, oily food will take its toll unless, post-festival, you actively try to reduce any weight gain.
  • You need to remove excess sugar from your system. A vicious cycle starts when you eat more sugar. Your body needs to produce more insulin, which in turn puts a strain on your pancreas. If you leave this unwatched, it can cause chronic fatigue, diabetes, and other related illnesses.
  • You need to flush out the toxins that have accumulated in your body. Festival times can also be high-pollution times, affecting your immune system. This, in turn, may cause heart disease, strokes, and more.
  • You need to quickly and easily restore your body’s natural and healthy balance. Bad eating and lack of exercise can disturb body balance, leading to symptoms like sleep problems, water retention, bloating and gas, fatigue, sinus, muscle aches, and headaches. You have to reboot your body to a healthful state of balance.

 

Before you begin a revival regimen

If you have a genetic predisposition to heart disease − or some serious ailments like obesity, cholesterol, diabetes, or hypertension – these factors may combine to damage your heart with a multiplicative effect.

You may wonder if just a few days of leniency in healthcare can affect your heart. But, if you already have diseases that could affect the heart, let your doctor be in the loop to check your weight – and also your levels of cholesterol, blood pressure, and blood sugar. Then, after good advice, start your body refreshing regimen in earnest.

 

The different levels of healthful re-energizing

There are two levels to restarting good habits to bring back your well-being and health to normal states after festival extravagance.

 

1. Purifying the body through foods and drinks

Avni Kaul, Nutritionist, writing in NDTV.com, suggests that foods and drinks of the wrong kind, consumed during festive periods, need to be cleaned out by taking in other foods that are system-corrective. Here is a list you can follow.

 

 

Purifying the body through foods and drinks

 

 

  • Eat a lot of fresh fruits and vegetables: Fruits are packed with vitamins, minerals, nutrients, fiber, and various antioxidants.
  • Eat home-cooked meals: You will know exactly what ingredients are going into your every meal – and that is important.
  • Avoid heavy or processed foods: Oily foods, meats, and junk foods should be totally off your plate. These foods are not easy to digest and give your system too much to do.
  • Increase protein-rich foods: Protein keeps the stomach full, prevents overeating, and cuts down any sugar craving.
  • Eat healthy fats: A small amount of fat in your diet is good to make you feel satiated and crave sugary foods less. Choose mono-unsaturated fats rich in HDL cholesterol.
  • Eat probiotics: Probiotics are good bacteria essential to maintain good gut health. Foods like curd and yogurt are good probiotics.
  • Add more fiber: Fiber-rich foods are naturally detoxifying because they scrub off toxins from the intestines. Include a good assortment of fruits, vegetables, and whole grains in your diet.
  • Hydrate well: There’s no better substitute for water to renew and invigorate your body. The more water you drink, the more toxins and undigested food you help flush out of your system.
  • Keep a list of good foods to shop for: If you have choices before you that are good for your health, your food shopping will be much easier. Here are the foods to buy more of and consume: Lemon, honey, curd (or yogurt), beetroot, cabbage, turmeric, garlic, cinnamon, spinach, ginger, green veggies, cucumber, tomatoes, carrots, broccoli, celery, green tea, nuts, lentils, and fresh citrus fruits. All these are not just good to eat raw or lightly cooked, or blended into smoothies, but they are all rich in antioxidants and good for immunity building.

 

2. Revitalizing through lifestyle habits

Food is not the only way to perk up the body and mind. There’s a whole other level of restoration that you can benefit from. Here are some ways.

 

 

Revitalizing through lifestyle habits

 

 

  • Restart a sustainable exercise routine: If you’ve been habituated to an exercise routine that you did before the festival (and that your doctor has allowed) get back to it gradually. If you don’t have a specific exercise routine, see if you can add in some daily walking, and some good yoga stretches or light pilates, as Realbuzz recommends. Exercise makes you sweat out your body’s toxins.
  • Have sufficient sleep of 7-8 hours: The body repairs itself when you are asleep. Help it by gradually unwinding your activities for the day and going to bed at regular sleep time. This will energize your body and help remove toxic wastes through the body’s own rejuvenation methods.
  • Revive your mood and mind: Most people will say, after a festival season, that they have a hangover or a low mood … caused perhaps by “festival-high-withdrawal symptoms”. You can revive your mood and energy through deep breathing exercises, meditation, and slower and more mindful activities.
  • Pamper your skin and hair: Chances are you will look less blooming and your hair may look too dry after an overload of sugary foods. Spend time caring for your body and looks. This will not only bring you back to attractiveness physically but also do great things for your self-confidence and personality.

 

In summary

Festival time can feel great but also take its toll. De-stress your life. Reinvigorate your mind and body, to also help your heart. Fill your heart with loving care.

 

 

References:

  1. Kayakalp.in. “Post Festival Detox.” Accessed November 3, 2022.
  2. Kaul, Avni. NDTV.com. “Post Diwali Detox Tips: Do’s And Don’ts For Detoxification After Festive Season Binge.” Accessed November 3, 2022. https://www.ndtv.com/health/post-diwali-detox-tips-dos-and-donts-for-detoxification-after-festive-season-binge-2325715
  3. Realbuzz.com. “The Essential Post-Festival Detox.” Accessed November 3, 2022. https://www.realbuzz.com/articles-interests/health/article/the-essential-post-festival-detox/

 

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