Sleep is such a huge part of staying well. Our body’s do so much recovering from the stresses of the day while we rest. This is why getting “a good night sleep” is so crucial to well being. So, what constitutes a good night sleep? The literature and research available is usually in agreement about eight hours being a minimum to optimal amount of sleep. But, this day and age, whether you are a student or in the work force, whether you commute to work or walk there just isn’t enough time in the day to carry out every responsibility and still get a full nights rest. With this in mind, we should at least consider our posture while we sleep to hopefully maximize our comfort, And support a major component that helps us tackle our day, the human spine.
The spine needs ergonomic support while we rest. The best position to sleep in is on your back with some sort of bolster or pillow under your knees to relieve pressure in the low back. Additionally, the neck benefits most by having a contoured support, whether from a rolled up towel or a memory foam cervical pillow. If you are unable to sleep on your back due to snoring or discomfort, the next best thing would be to sleep on your side with a pillow between your knees, and still using the cervical pillow for your neck.
By using these simple methods, it is amazing how some people report significant reduction in headaches and back pain, just to name a couple conditions.
Any new good habit or regiment takes time and diligence to settle in as a daily practice. Try not to get discouraged if the pillow winds up on the floor in the beginning. That’s normal. Remember, keep your nose to the grind stone, not the pillow. Pleasant dreams!
Thursday, December 13, 2007
Sunday, December 9, 2007
Our Apologies
Although we try to get new information listed here daily, "life is what happens when your busy making other plans".
We had a loss in our family and have had some other bumps that went along with it. This week Triune Wellness will try to get back on track bringing you helpful hints for a healthy life and ways you can practice wellness in your life.
We also would like to announce how thrilled we are to be affiliated with Health and Wellness Experts. Please check out their site listed on the top right hand corner of our blog.
You will find the best of the best in Philadelphia and vincinity with respect to all your medical, emotional and physical health and well being concerns.
We had a loss in our family and have had some other bumps that went along with it. This week Triune Wellness will try to get back on track bringing you helpful hints for a healthy life and ways you can practice wellness in your life.
We also would like to announce how thrilled we are to be affiliated with Health and Wellness Experts. Please check out their site listed on the top right hand corner of our blog.
You will find the best of the best in Philadelphia and vincinity with respect to all your medical, emotional and physical health and well being concerns.
Thursday, November 29, 2007
Office Exercise
Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.
Back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.
Leg Extension, Hip Flexion and Inner Thigh
Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.
Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently. Repeat.
Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.
Standing Leg Exercises
Standing Hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 seconds, repeat other side.
Leg Lift: In same starting position as above, lift left leg straight out to the side a few inches off the floor. Hold for 2 seconds, repeat on the other side.
Front Raise, Overhead Press and Bicep Curl
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to shoulder level. Hold 2 seconds and repeat other side.
Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other side.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder. Repeat other side.
Abs
Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 2-3 seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat.
Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.
Back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.
Leg Extension, Hip Flexion and Inner Thigh
Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.
Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently. Repeat.
Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.
Standing Leg Exercises
Standing Hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 seconds, repeat other side.
Leg Lift: In same starting position as above, lift left leg straight out to the side a few inches off the floor. Hold for 2 seconds, repeat on the other side.
Front Raise, Overhead Press and Bicep Curl
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to shoulder level. Hold 2 seconds and repeat other side.
Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other side.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder. Repeat other side.
Abs
Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 2-3 seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat.
Wednesday, November 28, 2007
The Right Running Shoe by Ian Smith
As a runner the most important piece of equipment you can have are your shoes. This is the reason that runners spend a great deal of time checking out shoes, until they find the best running shoes for their feet, not only for the fit, but also for the kind of running, and training they will be doing.
Whatever you do, you must not pick a shoe because it looks good in the shop, so what are you to do to make sure you pick the right shoe, because be reassured there could be several shoes that will be right for your feet and your running requirements.
How do you find the right shoe, and why is that so important?
The scope of this article is limited, so rather than try to make recommendations, which will probably be wrong, as I don’t know anything at all about your feet, or your requirements.
In other words, are you going to use them as track shoes or trail shoes. There is a huge difference between running on a flat track, and on a boulder strewn, wet, muddy trail!!
Add to this the fact that your feet will hit the ground hard over 1600 times every mile that you run. If your footwear is the wrong size or unsuited to your biomechanical needs, you are going to find it uncomfortable, probably annoying, and even worse it could lead to injury.
What is the right shoe for my feet?
A combination of a good fit and excellent biomechanics.
The fit is obvious, but what do I mean by biomechanics?
Put simply it is all about a word called pronation.
Pronation is the natural movement of your feet when they touch the ground. All feet roll inwards as the ball of the foot touches the ground. You can either check this out yourself by looking at the wear patterns on your old running shoes.
If you tend to wear out your shoes first on the outside, you probably tend to underpronate; if you wear out your shoes first significantly more to the inside, look for a shoe for over-pronators.
It isn’t complicated but you would do well to find someone with experience as a runner to watch you running from behind before you make a new purchase.
There are four categories based on the degree of pronation.
1. Neutral Pronation, require shoes with a good balance of stability and flexibility.
2. Under Pronation has not enough foot motion, and they require good cushioning and flexibility in their running shoes
3. Moderate Over Pronation require Stability Trainers
4. Severe Over Pronation requires Motion-control trainers.
You should by now have worked out your pronation factor, so your shoe selection must be governed by this.
The other consideration is shoe fit, and the easiest judgement, is does it feel good, and is there room between the end of your longest toe and the front of the shoe. The shoe needs to feel snug at the heel, and comfortable.
At the end of the day, if you have used and liked a particular make of running shoe, then stick with that brand, but make sure you are buying the correct shoe model bearing in mind your pronation factor.
Whatever you do, you must not pick a shoe because it looks good in the shop, so what are you to do to make sure you pick the right shoe, because be reassured there could be several shoes that will be right for your feet and your running requirements.
How do you find the right shoe, and why is that so important?
The scope of this article is limited, so rather than try to make recommendations, which will probably be wrong, as I don’t know anything at all about your feet, or your requirements.
In other words, are you going to use them as track shoes or trail shoes. There is a huge difference between running on a flat track, and on a boulder strewn, wet, muddy trail!!
Add to this the fact that your feet will hit the ground hard over 1600 times every mile that you run. If your footwear is the wrong size or unsuited to your biomechanical needs, you are going to find it uncomfortable, probably annoying, and even worse it could lead to injury.
What is the right shoe for my feet?
A combination of a good fit and excellent biomechanics.
The fit is obvious, but what do I mean by biomechanics?
Put simply it is all about a word called pronation.
Pronation is the natural movement of your feet when they touch the ground. All feet roll inwards as the ball of the foot touches the ground. You can either check this out yourself by looking at the wear patterns on your old running shoes.
If you tend to wear out your shoes first on the outside, you probably tend to underpronate; if you wear out your shoes first significantly more to the inside, look for a shoe for over-pronators.
It isn’t complicated but you would do well to find someone with experience as a runner to watch you running from behind before you make a new purchase.
There are four categories based on the degree of pronation.
1. Neutral Pronation, require shoes with a good balance of stability and flexibility.
2. Under Pronation has not enough foot motion, and they require good cushioning and flexibility in their running shoes
3. Moderate Over Pronation require Stability Trainers
4. Severe Over Pronation requires Motion-control trainers.
You should by now have worked out your pronation factor, so your shoe selection must be governed by this.
The other consideration is shoe fit, and the easiest judgement, is does it feel good, and is there room between the end of your longest toe and the front of the shoe. The shoe needs to feel snug at the heel, and comfortable.
At the end of the day, if you have used and liked a particular make of running shoe, then stick with that brand, but make sure you are buying the correct shoe model bearing in mind your pronation factor.
Cold Weather Exercise Tip: How to Layer Clothing
From Elizabeth Quinn,
Your Guide to Sports Medicine.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by Rich Fogoros, M.D.
Layering your clothing keeps you warm and dry during winter sports
What is Layering?
Layering simply means wearing a combination of clothes (in layers) to help regulate your temperature and keep you warm and dry. The layers you wear for a given activity are matched to the weather, your activity level and your personal preference There are essentially three layers to consider: base, mid, and outer. Each layer has a specific function. The base layer wicks moisture & perspiration away from your skin to keep you warm. The mid layer is for insulation and keeping you warm, The outer layer allows moisture to escape while blocking wind, and repel water..
The Base Layer is in contact with your skin. A tight fitting and wicking material is best to keep you warm and dry. Polypropylene, silk, polyester, Thermax, Thinsulate, wool are all good choices Avoid cotton because it traps moisture, so it stays wet and draws heat from you.
Your Guide to Sports Medicine.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by Rich Fogoros, M.D.
Layering your clothing keeps you warm and dry during winter sports
What is Layering?
Layering simply means wearing a combination of clothes (in layers) to help regulate your temperature and keep you warm and dry. The layers you wear for a given activity are matched to the weather, your activity level and your personal preference There are essentially three layers to consider: base, mid, and outer. Each layer has a specific function. The base layer wicks moisture & perspiration away from your skin to keep you warm. The mid layer is for insulation and keeping you warm, The outer layer allows moisture to escape while blocking wind, and repel water..
The Base Layer is in contact with your skin. A tight fitting and wicking material is best to keep you warm and dry. Polypropylene, silk, polyester, Thermax, Thinsulate, wool are all good choices Avoid cotton because it traps moisture, so it stays wet and draws heat from you.
Tuesday, November 27, 2007
Beat Holiday Stress
The holidays really are the best of times and the worst of times. Our tidings of comfort and joy can so easily be devoured by the insatiable stress to do it all, be it all, and buy it all.
And that stress is nothing to ho, ho, ho about, either. It increases your risk of illness and even death. One study, published in the Oct. 12, 1999, issue of the journal Circulation, suggested holiday stress and overindulgence help explain the soaring rate of fatal heart attacks in December and January.
Yet it is possible to survive the holiday frenzy without feeling frantic -- if you know how. Here are top tips from some of the nation's leading stress experts:
Stress Master: Psychologist Alice Domar, director of the Mind/Body Center for Women's Health at Beth Israel Deaconess Medical Center and Harvard Medical School, and author of the book "Self-Nurture."
Strategy: Cut yourself some slack!
* Tip 1. Shop so you don't drop. Domar's ritual is to take a personal day off work in the middle of the first week of December. "I hit the mall as soon as the doors open, carrying nothing but an empty backpack and my credit cards,'' she says. "The crowds haven't yet descended, the salespeople are still helpful, and there's plenty of stuff on the shelves. When I've bought too much to carry, I go back to the car, drop it off, and go back in again. It's amazing how much I can accomplish.'' If she finds something she really likes -- say a hurricane lamp at Crate and Barrel -- she'll buy an assortment in different colors and give one to each of several people on her list. "My sister-in-law, my friend, and my co-worker never talk to each other,'' she says. "They'll never know.'' And of course, catalogs and Internet retailers make it possible to shop without leaving the comforts of home.
* Tip 2. Treat yourself. All that hustling and bustling can drain you. Domar suggests that for every 10 presents you buy for others, you select a little indulgence for yourself. "I might go with a little Godiva truffle or a Dave Barry calendar -- nothing expensive, just a little pick-me-up.'' She also recommends regular exercise and making time for a movie date with your partner, a soak in a hot tub, or a solitary evening of soothing music.
* Tip 3. Skip the Nutcracker. Or if that is simply too much heresy, go ahead and take in the ballet but forgo the big menorah lighting, or the Santa parade, or the holiday ice show. The point is, don't drag yourself or your family from event to event. Think quality, not quantity. Domar recommends allowing each child to pick two events as must-dos. "The Nutcracker will be around next year, I promise,'' she says.
* Tip 4. Stretch the season. If December is a hotbed of socializing, the weeks that follow tend to be a wasteland. That's why Domar proposes people schedule their holiday bashes for mid-January (her own office party is set for Jan. 14.) By then, guests actually welcome the idea of a party, and you'll have the luxury of time to put it together. And just because the last Scotch pine needle has been vacuumed out of the carpet doesn't mean you can't incorporate a holiday theme. Domar suggests asking guests to bring a fruitcake and wear the tackiest present they received.
Stress Master: Nutritional biochemist Judith Wurtman, a researcher at the Massachusetts Institute of Technology, and author of the book Managing Your Mind & Mood Through Food.'
Strategy: Eat to stave off tension as well as hunger.
* Tip 1. Carbo-charge your body. It's 4 p.m. on Dec. 23, and you're stuck in an interminable line at the post office. It's time for a snack, but not just any snack. Wurtman says the secret is choosing carbohydrates with low or no fat -- maybe a handful of pretzels or, if you crave something sweet, a few Tootsie Rolls or jellybeans. "At least 30 grams' worth -- look at package labels to get amounts,'' Wurtman advises. Her research over several years shows such carbohydrates boost the powerful brain chemical serotonin, which helps the body feel calmer. Curiously, one snack to avoid at such times is fruit: fructose is the only carbohydrate that appears not to stimulate serotonin.
* Tip 2. Eat mini-meals. When you eat stress-reducing foods, the effects last only about two to three hours. If you're up against chronic holiday stress, try eating several small meals or snacks throughout the day instead of a couple of big ones. Just be careful to keep your total intake of calories about the same.
* Tip 3. Zero in on stress points and fix them. The holidays often generate a vicious cycle: Stress causes people to eat more and richer foods, which causes them to gain weight, which makes them feel even more stressed. "It's better to prevent or deflect the stress than deal with it,'' says Wurtman. For example, say you're a working mom who comes home at 6 p.m. to begin your second job, and you eat because you feel overwhelmed. Instead, plan ahead. Give your family written instructions on what to do to help you, and give yourself 10 guilt-free minutes of time-out to relax.
Stress Master: Robert Sapolsky, professor of biological sciences and neurology at Stanford University and author of Why Zebras Don't Get Ulcers: An Updated Guide to Stress, Stress-Related Disease and Coping.
Strategy: Put whatever's stressing you in perspective. Chances are your stress level isn't high because you're running for your life from an attacking lion. So just imagine explaining your angst over failing to create a Martha Stewart table to a really empathetic giraffe. If your holiday woes would sound like utter nonsense to the giraffe, you're describing stressors of your own making and you can conquer them.
* Tip 1. Ratchet down stress by lowering expectations. Remember, those Norman Rockwell families are strictly two-dimensional -- don't expect them to bear much resemblance to your own family gatherings. "For people living at the other end of the country, this is often one of the few or only times of the year to see some people of great significance,'' Sapolsky observes. The result: "this stressful pressure to cram all this emotion and bonding and intimacy into a very hectic few days.'' Expect some irritations and imperfections, then relax and have a good time in spite of them.
* Tip 2. Don't go it alone. While the notion of holiday stress conjures up visions of jam-packed mall parking lots and tense dinners with the in-laws, many people suffer stress because they face the holidays by themselves. Sapolsky advises getting proactive by connecting with family, friends, even others who face similar isolation.
* Tip 3. Remember the reason for the season. Some people find the holiday season stressful because it seems robbed of its authentic meaning. Instead they are awash in a culture conspiring to crassly cash in on something that once had great personal significance. The antidote, says Sapolsky: "Take the time and effort to reaffirm what this season really means to you, whether it is about family, community, religion. Go help someone in need, to help yourself reaffirm what it is all about.''
Stress Master: Eric Brown, spokesman for the Center for a New American Dream, a Maryland-based, nonprofit organization urging Americans to shift their consumption to improve quality of life and the environment.
Strategy: Learn how to have more fun with less stuff! (A 1998 poll commissioned by the center and conducted by EDK Associates of New York found that 44% of Americans feel pressure to spend more than they can afford at holiday time, and only 28% report the holidays leave them feeling "joyful.")
* Tip 1. Give the gifts money can't buy. By getting creative, you can avoid the stresses of traffic, crowded department stores -- and that lingering dissatisfaction that you spend a small fortune on generic gifts. Four out of five people say they would prefer a photo album filled with childhood memories to a store-bought gift. "My 65-year-old mother has all the stuff she needs, so I gave a donation in her honor to the county food bank,'' says Brown. "People increasingly are finding new ways to think outside the box -- to give gifts that show the relationship between the giver and the recipient.'' Other ideas: adopt a koala bear in a child's name at the local zoo. Create an audio or video of a family elder reminiscing for their children and grandchildren. Illustrate and write a homemade story featuring your child as the main character. Make coupons redeemable for backrubs or homemade brownies. Or write to celebrities, asking for an autograph dedicated to the recipient.
* Tip 2. Lick overspending. It takes an average of four months for a credit card user to pay off stress-inducing holiday bills, according to a 1999 report by the American Bankers Association. Instead try this: Decide how much you can afford to spend for each person on your list, then put that amount in cash in an envelope with that person's name on it. When the envelope is empty, you're done - no exceptions. Or freeze your credit cards in a jug of water, or mail them to a friend until the holidays are history. "The more you can inject a sense of humor and make it a game, the easier it'll be to live within your means,'' Brown says.
* Tip 3. Follow your holiday bliss. "My wife and daughter and I actually prefer to just go away,'' Brown says. "We rent a cabin for Christmas Eve, Christmas, and the day after. It forces us leave all the distractions behind and just enjoy being together. We get in touch with what the holidays are all about.''
Reviewed October 2001 by Gary D. Vogin, MD.
And that stress is nothing to ho, ho, ho about, either. It increases your risk of illness and even death. One study, published in the Oct. 12, 1999, issue of the journal Circulation, suggested holiday stress and overindulgence help explain the soaring rate of fatal heart attacks in December and January.
Yet it is possible to survive the holiday frenzy without feeling frantic -- if you know how. Here are top tips from some of the nation's leading stress experts:
Stress Master: Psychologist Alice Domar, director of the Mind/Body Center for Women's Health at Beth Israel Deaconess Medical Center and Harvard Medical School, and author of the book "Self-Nurture."
Strategy: Cut yourself some slack!
* Tip 1. Shop so you don't drop. Domar's ritual is to take a personal day off work in the middle of the first week of December. "I hit the mall as soon as the doors open, carrying nothing but an empty backpack and my credit cards,'' she says. "The crowds haven't yet descended, the salespeople are still helpful, and there's plenty of stuff on the shelves. When I've bought too much to carry, I go back to the car, drop it off, and go back in again. It's amazing how much I can accomplish.'' If she finds something she really likes -- say a hurricane lamp at Crate and Barrel -- she'll buy an assortment in different colors and give one to each of several people on her list. "My sister-in-law, my friend, and my co-worker never talk to each other,'' she says. "They'll never know.'' And of course, catalogs and Internet retailers make it possible to shop without leaving the comforts of home.
* Tip 2. Treat yourself. All that hustling and bustling can drain you. Domar suggests that for every 10 presents you buy for others, you select a little indulgence for yourself. "I might go with a little Godiva truffle or a Dave Barry calendar -- nothing expensive, just a little pick-me-up.'' She also recommends regular exercise and making time for a movie date with your partner, a soak in a hot tub, or a solitary evening of soothing music.
* Tip 3. Skip the Nutcracker. Or if that is simply too much heresy, go ahead and take in the ballet but forgo the big menorah lighting, or the Santa parade, or the holiday ice show. The point is, don't drag yourself or your family from event to event. Think quality, not quantity. Domar recommends allowing each child to pick two events as must-dos. "The Nutcracker will be around next year, I promise,'' she says.
* Tip 4. Stretch the season. If December is a hotbed of socializing, the weeks that follow tend to be a wasteland. That's why Domar proposes people schedule their holiday bashes for mid-January (her own office party is set for Jan. 14.) By then, guests actually welcome the idea of a party, and you'll have the luxury of time to put it together. And just because the last Scotch pine needle has been vacuumed out of the carpet doesn't mean you can't incorporate a holiday theme. Domar suggests asking guests to bring a fruitcake and wear the tackiest present they received.
Stress Master: Nutritional biochemist Judith Wurtman, a researcher at the Massachusetts Institute of Technology, and author of the book Managing Your Mind & Mood Through Food.'
Strategy: Eat to stave off tension as well as hunger.
* Tip 1. Carbo-charge your body. It's 4 p.m. on Dec. 23, and you're stuck in an interminable line at the post office. It's time for a snack, but not just any snack. Wurtman says the secret is choosing carbohydrates with low or no fat -- maybe a handful of pretzels or, if you crave something sweet, a few Tootsie Rolls or jellybeans. "At least 30 grams' worth -- look at package labels to get amounts,'' Wurtman advises. Her research over several years shows such carbohydrates boost the powerful brain chemical serotonin, which helps the body feel calmer. Curiously, one snack to avoid at such times is fruit: fructose is the only carbohydrate that appears not to stimulate serotonin.
* Tip 2. Eat mini-meals. When you eat stress-reducing foods, the effects last only about two to three hours. If you're up against chronic holiday stress, try eating several small meals or snacks throughout the day instead of a couple of big ones. Just be careful to keep your total intake of calories about the same.
* Tip 3. Zero in on stress points and fix them. The holidays often generate a vicious cycle: Stress causes people to eat more and richer foods, which causes them to gain weight, which makes them feel even more stressed. "It's better to prevent or deflect the stress than deal with it,'' says Wurtman. For example, say you're a working mom who comes home at 6 p.m. to begin your second job, and you eat because you feel overwhelmed. Instead, plan ahead. Give your family written instructions on what to do to help you, and give yourself 10 guilt-free minutes of time-out to relax.
Stress Master: Robert Sapolsky, professor of biological sciences and neurology at Stanford University and author of Why Zebras Don't Get Ulcers: An Updated Guide to Stress, Stress-Related Disease and Coping.
Strategy: Put whatever's stressing you in perspective. Chances are your stress level isn't high because you're running for your life from an attacking lion. So just imagine explaining your angst over failing to create a Martha Stewart table to a really empathetic giraffe. If your holiday woes would sound like utter nonsense to the giraffe, you're describing stressors of your own making and you can conquer them.
* Tip 1. Ratchet down stress by lowering expectations. Remember, those Norman Rockwell families are strictly two-dimensional -- don't expect them to bear much resemblance to your own family gatherings. "For people living at the other end of the country, this is often one of the few or only times of the year to see some people of great significance,'' Sapolsky observes. The result: "this stressful pressure to cram all this emotion and bonding and intimacy into a very hectic few days.'' Expect some irritations and imperfections, then relax and have a good time in spite of them.
* Tip 2. Don't go it alone. While the notion of holiday stress conjures up visions of jam-packed mall parking lots and tense dinners with the in-laws, many people suffer stress because they face the holidays by themselves. Sapolsky advises getting proactive by connecting with family, friends, even others who face similar isolation.
* Tip 3. Remember the reason for the season. Some people find the holiday season stressful because it seems robbed of its authentic meaning. Instead they are awash in a culture conspiring to crassly cash in on something that once had great personal significance. The antidote, says Sapolsky: "Take the time and effort to reaffirm what this season really means to you, whether it is about family, community, religion. Go help someone in need, to help yourself reaffirm what it is all about.''
Stress Master: Eric Brown, spokesman for the Center for a New American Dream, a Maryland-based, nonprofit organization urging Americans to shift their consumption to improve quality of life and the environment.
Strategy: Learn how to have more fun with less stuff! (A 1998 poll commissioned by the center and conducted by EDK Associates of New York found that 44% of Americans feel pressure to spend more than they can afford at holiday time, and only 28% report the holidays leave them feeling "joyful.")
* Tip 1. Give the gifts money can't buy. By getting creative, you can avoid the stresses of traffic, crowded department stores -- and that lingering dissatisfaction that you spend a small fortune on generic gifts. Four out of five people say they would prefer a photo album filled with childhood memories to a store-bought gift. "My 65-year-old mother has all the stuff she needs, so I gave a donation in her honor to the county food bank,'' says Brown. "People increasingly are finding new ways to think outside the box -- to give gifts that show the relationship between the giver and the recipient.'' Other ideas: adopt a koala bear in a child's name at the local zoo. Create an audio or video of a family elder reminiscing for their children and grandchildren. Illustrate and write a homemade story featuring your child as the main character. Make coupons redeemable for backrubs or homemade brownies. Or write to celebrities, asking for an autograph dedicated to the recipient.
* Tip 2. Lick overspending. It takes an average of four months for a credit card user to pay off stress-inducing holiday bills, according to a 1999 report by the American Bankers Association. Instead try this: Decide how much you can afford to spend for each person on your list, then put that amount in cash in an envelope with that person's name on it. When the envelope is empty, you're done - no exceptions. Or freeze your credit cards in a jug of water, or mail them to a friend until the holidays are history. "The more you can inject a sense of humor and make it a game, the easier it'll be to live within your means,'' Brown says.
* Tip 3. Follow your holiday bliss. "My wife and daughter and I actually prefer to just go away,'' Brown says. "We rent a cabin for Christmas Eve, Christmas, and the day after. It forces us leave all the distractions behind and just enjoy being together. We get in touch with what the holidays are all about.''
Reviewed October 2001 by Gary D. Vogin, MD.
Monday, November 26, 2007
Are you taking CoQ 10 yet? What are you waiting for?
Published research has suggested that Coenzyme Q–10 (Co–Q10) is beneficial for certain types of heart disease. What is less widely known is it's role in the support of the immune system, and it's impact on neurodegenerative diseases like Huntington's and Parkinson's.
Immune system cells divide more rapidly than most cells, and they are in constant need of repair and maintenance. All of this work requires energy reserves, and Co–Q10 is a critical co–factor in our energy–production pathways. In both animal and human studies, Co–Q10 has compensated for immune deficiencies caused by aging or disease.
Co–Q10 is also a very powerful antioxidant. It is made in our bodies, within a cell organelle called the "mitochondria", and is most concentrated in the energy–demanding heart, brain and muscle systems. Unfortunately, Co–Q10 levels decrease with age (starting at 35 years). Reduced Co–Q10 levels, due either to aging or certain disease conditions, may be overcome by supplementation. Older animals receiving Co–Q10 show increased levels in their blood and brain, and Co–Q10 supplements may help humans in the same way.
Certain "heart–care" drugs inhibit our bodies ability to synthesize or utilize CoQ10. Patients who are taking Cholesterol–lowering Drugs or Beta blockers may be at increased risk of disorders as varied as congestive heart failure, muscle wasting, high blood pressure, and low energy.
Co–Q10 is present in the foods we eat. Rich dietary sources include almonds, ocean salmon, sardines, spinach and certain meats. Research has shown that "soft gel" (or oil–suspension) versions of CoQ10 supplements are much more bioavailable than dry powdered versions.
Please use the following link for more articles on Co enzyme Q: http://www.chiro.org/nutrition/Q10.shtml
Immune system cells divide more rapidly than most cells, and they are in constant need of repair and maintenance. All of this work requires energy reserves, and Co–Q10 is a critical co–factor in our energy–production pathways. In both animal and human studies, Co–Q10 has compensated for immune deficiencies caused by aging or disease.
Co–Q10 is also a very powerful antioxidant. It is made in our bodies, within a cell organelle called the "mitochondria", and is most concentrated in the energy–demanding heart, brain and muscle systems. Unfortunately, Co–Q10 levels decrease with age (starting at 35 years). Reduced Co–Q10 levels, due either to aging or certain disease conditions, may be overcome by supplementation. Older animals receiving Co–Q10 show increased levels in their blood and brain, and Co–Q10 supplements may help humans in the same way.
Certain "heart–care" drugs inhibit our bodies ability to synthesize or utilize CoQ10. Patients who are taking Cholesterol–lowering Drugs or Beta blockers may be at increased risk of disorders as varied as congestive heart failure, muscle wasting, high blood pressure, and low energy.
Co–Q10 is present in the foods we eat. Rich dietary sources include almonds, ocean salmon, sardines, spinach and certain meats. Research has shown that "soft gel" (or oil–suspension) versions of CoQ10 supplements are much more bioavailable than dry powdered versions.
Please use the following link for more articles on Co enzyme Q: http://www.chiro.org/nutrition/Q10.shtml
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