Healthy Body

One of the things that I notice a lot these days, especially with many of the younger set, is that the act of saying, “Thank You”, is becoming a lost art.

What a shame that is, especially when you stop to realize that having a feeling of gratitude in your everyday life, is one of the best ways to feel good — not only for your mental health, but for your physical health, as well.

In some gratitude research done recently at the University of California, it was found that there are several benefits relating to health that are directly connected to being thankful. Among them are:

– Better Outlook on Life and Physical Fitness — The study looked at people who regularly kept “Gratitude Journals”, where they would write down a few things each day that they were grateful for. Those who wrote positively each day were more likely to exercise regularly than those who didn’t. So they felt better. These people also had a much more optimistic attitude about their future.

– Accomplishment of Goals — The people who kept “Gratitude Journals” were more likely to achieve personal goals than those who didn’t.

– Lower Stress Levels — It was found that people who had a positive outlook and who expressed their gratitude openly were much more able to deal with stressful situations than those who didn’t. And, as we all know, anytime one can keep their stress levels under control, the healthier we’ll be.

– You Feel Good — When you’re aware of the good things in your life, and you aren’t taking them for granted and causing them to go unnoticed, you just have a greater vitality and feelings of satisfaction with your life. Bouts of depression are few and far between.

– Illnesses Are Less Severe — In this study, it was found that people who were “under the weather” developed more positive moods and showed greater energy if they kept journals of things they were grateful for. They also slept better, despite their illness.

– Good Feelings Are Contagious — Of course, when you feel good, those that share in your life will notice and will feel better also. When you’re saying a sincere “Thank You” to someone — or — you are letting someone know how proud you are for them — or — letting someone know that you notice them and their accomplishments, you’ll both feel great.

Put these on your To-Do lists ..

1. Keep a gratitude journal that lists everything you’re thankful for.

2. Write a thank you note to a parent, a teacher, a mentor or anyone else in your life who deserves a pat on the back.

3. Begin and end each day by thinking of five things you’re grateful for.

4. Tell your significant other how much you appreciate him or her on a regular basis.

5. When things go your way, smile and be thankful for them.

6. Be a model for the youngsters in your life and show them how be grateful and how saying, “Thank You” doesn’t hurt.

Have a healthy day.

Shanti,

Ron

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Ron Rink (See my profile on the “Contributors” page — the link is in the upper right hand corner) writes regularly about personal development in his “Ron’s Esoteric Thoughts and Ideas” blog at: http://www.theleaderinside.com — Stop by, check it out, and leave a comment.
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The National Eye Institute reports that people with a family history of macular degeneration increase their risk of blindness by smoking and adding excessive weight.

Macular degeneration is the leading cause of blindness in the U.S.

Studies indicate that smoking and obesity are more dangerous factors in macular degeneration than once thought, according to Brigham and Women’s Hospital in Boston and the Harvard Medical School.

Scientists have learned that about 58 percent of the white population carries a form of a gene that can lead to macular degeneration. The CFH gene makes carriers four times as likely to develop the disease. If CFH carriers smoke, their risk is eight times higher, and if they smoke and are overweight, their risk is 12 times higher.

People with the LOC gene also have a greater risk of developing macular degeneration. They have a six times higher risk even if they don’t smoke and 22 times higher if they do. About 34 percent of whites has the LOC variant gene.

Please take care of yourself.

Want to exercise but lack time and ideas? These routines can be performed at home, in a hotel room, or on your lunch break. Let’s get started.

1. Weight training. For the upper body, choose a light weight, say one to five pounds. Begin with the bicep curl. The bicep is the two headed muscle on the front of the upper arm. It works to bend the arm forward at the elbow. The triceps is the three headed muscle on the back of the upper arm. They serve to lift the arm straight out behind you. The shoulders are next. There are three heads: the front, medial, and rear deltoid. Front and side dumbbell raises work the first two parts of the deltoid muscle. Bent dumbbell flyes work the rear deltoid muscle. To work the chest, butterflies performed with the dumbbells hit both the major and minor portion. Three sets of eight repetitions performed for two exercises per body part will equal up to a total upper body workout that can be done in twenty minutes.

The same principle can be applied to the lower body but using heavier weights. The quadriceps muscle of the front thigh has four heads that move the body along when walking. Squats and lunges work the quadriceps muscle. For the back of the legs, the hamstrings, rear leg curls isolate this muscle for a shapely appearance. Sitting or standing calf raises shape the muscle known as the gastrocnemius. Leg curls from an all fours position on the floor, with the weight held firmly in the bend of the leg isolates the gluteus muscle. Three sets of ten repetitions performed for one exercise per body part can be done in twenty minutes.

2. Outdoor Activities. If you have a neighborhood, twenty minutes, and a clear day, then you have a workout. Start out slow to warm-up and then kick it in gear. Walking works all the muscle groups of the body. Avoid rocky terrain or uneven pavement. They could cause injuries to the ankles and the knees.

3. Dance. All you need is a CD player. Dancing works the entire body and the abdominal region in particular. With all the new dance steps today, you need a strong core just to perform them. Dancing is fun and the beat of the music keeps the body energized and motivated. Create a CD of your favorite fast-paced tunes. Whenever you have twenty free minutes, get moving to the beat and burn some calories.

All exercise has health benefits even if it’s for only twenty minutes a day. Pick one that’s interesting and you will be more likely to stick with it over the long term. If none of these catch your eye, think up your own.

Here’s How to Stay Young

I could make this the shortest post in blog history by just writing the following: “Diet and Exercise!”

Sounds easy, doesn’t it? But what is our society doing to make this a reality?

If you watch any TV — or you read newspapers or magazines, they’re all filled with various pills you can take to lose weight — while at the same time tempting you with pictures and ads for sugar and fat-laden goodies. Now, there’s no guarantee that you’ll live into your “elder years” just by eating right and exercising regularly, but you’ll sure improve your chances — in a big way!

Yet, our streets are made for drivers, not people walking or biking (although bike paths are becoming more available) — and we’ve made fast-food the way to get a meal, rather than taking the time to cook something healthy. Sure, I know time is a factor — we’re all so busy that coming home to a nice home-cooked meal is a rarity.

With 35 million Americans aged 65 and older — a number expected to double during the next 25 years — seniors and government must both make healthy choices, said Nancy Whitelaw, director of the National Council on the Aging’s Center for Healthy Aging, which funded the report.

When it comes to nutrition and activity, “people know the message,” she said. “The challenge is to make it operational in our daily lives.”

People who exercise regularly, eat a healthy diet, and avoid tobacco have a much better chance of avoiding chronic diseases that lead to premature death, such as heart disease, high blood pressure, diabetes and certain cancers. They also have reduced rates of disability, better mental health and cognitive function, and lower health costs.

Yet, approximately one-third of persons age 65 or older have not engaged in any leisure-time physical activity within the past month, including the majority of those over the age of 75, according to the study.

Just 30 minutes of activity five days a week can make the difference, said Whitelaw. The idea is to get your heart rate up for at least 20 minutes, and participate in activities that build balance, strength and flexibility. Recommended exercises include walking, swimming and bicycling. Doctors also endorse strength training two days per week.

So reach for an apple instead of the chips, Whitelaw said. And if you can’t do 30 minutes of exercise at a time, try it in 10-minute spurts. You can also stretch when you’re washing the dishes, take the stairs rather than the elevator, and walk across the parking lot rather than fight for the spot closest to the door. Better still, walk to your destination if it’s less than a mile away.

These are things we all know, she said. “We just got out of the habit.”

Have a healthy day.

Shanti,

Ron

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Ron Rink (See my profile on the “Contributors” page — the link is in the upper right hand corner) writes regularly in his “Nutrition and Weight Loss” blog at: http://www.wecould2.com. Be sure to stop by, check it out, and leave a comment.
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One of the biggest reasons people don’t eat healthy foods is because they feel it won’t taste good. The problem is, if your health food doesn’t taste good, you’re eating the wrong health food. Just because something is good for you doesn’t mean it has to taste bland, boring, or completely gross. There are plenty of ideas out there for eating healthy without making sacrifices on taste Here are just a few of them.Â

Try new alternatives

The health food market has changed in recent years. Eating healthy is more popular; so a lot of new products and healthy alternatives are now available. Next time you’re at a health food store (and if you don’t go, you definitely should), look around at all the different options. There are now healthier versions of previously unhealthy foods. Why not try them? You might be pleasantly surprised with the taste.

Make your own food

It’s become so easy to buy food that’s frozen, boxed, or even already cooked for us. The problem is that convenient isn’t necessarily healthy, and the ones that are marketed as health food usually don’t taste that great. It’s much easier to have healthy food that actually has some flavor if you make it yourself. If there’s just no time, why not cook several meals on your day off and pop them in the freezer. That way you have the convenience of frozen food without the blandness and questionable texture.

Spice it up

Think food that’s good for you has to taste bland and boring? Not true. A great way to add taste without adding a lot of fat or calories is to add more spices. Salt is not the only seasoning you can add to your food. Try experimenting with different flavors till you find the ones you like the best.

Get fruity

If you’re craving sweets, fruit is a great way to get your fix without binging on candy and chocolate. Instead of your normal afternoon snack, try an apple or another fruit you can easily toss in your purse. At dinner, you can add fruit as a dessert, side dish, or even put some into the main course. Fruit gives you lots of vitamins and minerals and it satisfies your need for sweets. Another great idea, if you own a juicer, is to juice various vegetables and then add fruit to flavor. You’ll be getting the added benefit of vegetables with the taste of fruit juice.

Don’t fall into the idea of believing diet food tastes bad. You can get food that’s good for you and tastes great, you just have to look a little harder to find it.

Earaches are common among adults and children. They are most likely caused by too much wax forming in the ear, or an infection. In either case there are earache home remedies you can use to alleviate the pain and irritation caused by this common condition.

• Apply a heating pad to the ear, and take aspirin.
• Warm some cooking oil and place a few drops into the ear (always check temperature of oil on wrist before applying).
• Chew gum on an airplane to relieve pressure in the ears.
• Keep infected ears dry and clean; wipe away any discharge with cotton.
• Never use Q-tips to remove ear wax.
• Use a blow dryer, set on low, and hold it about a foot away from the ear.
• Warm up some baby oil and place a few drops in the ear.
• For wax build up, place a few drops of mineral oil into the ear. Then use an ear bulb implement to withdraw the wax.
• Hydrogen Peroxide has also been effective in ridding wax in the ear quite efficiently.

While earaches can be very painful for children, it is always best to visit your pediatrician to determine the cause of the earache and the method of treatment. For adults, the same holds true although you can try the treatments above. If there is no relief, the condition may be serious enough to warrant a visit to your doctor. If you find the earache is causing vertigo, see your doctor immediately.

Depending upon whether the cause of your earache is an infection or wax buildup, you can be assured your doctor has the tools available to relieve your pain, and will most likely prescribe antibiotics or ear drops if necessary. Keep in mind, the time to become concerned is when the middle and inner ear is affected, causing you loss of hearing or signs of acute infection. In either case, earache home remedies may be applied in the short term.