Archive for the ‘Health & Fitness’ Category

Hello Health Buds!

Well, according to the calendar (and not necessarily the weatherman) it’s officially Spring, so I guess that means I have to begin thinking about Spring cleaning my house.  But before I get to the good stuff like washing windows, wiping down kitchen cabinets, having the carpets cleaned, and all the rest, I first have to declutter! Every time I turn around, the dining room table has more paper and junk mail scattered on it, even though I could swear I was keeping up with the daily deluge of bills and catalogues that find their way to my address.  The bedroom that was once occupied by one of the kids is now home to all the Christmas decorations because for some reason, I just couldn’t take the one extra step to get them into the attic where they belong.  And that junk drawer that I promised myself would stay organized the last time I cleaned it out….well you know how that’s gone. I’ve always known that once I declutter my home, I feel fresh and relieved, even if I don’t get to the “real” cleaning right away. Today, I found this article that confirms my suspicions that clutter can be a major stressor.  Thought you might find it useful.

The Health Benefits of Decluttering

By RealAge

When you’re so stressed you can’t think straight, take a quick look around. See lots of clutter? Consider it a sign.

In her book, The SuperStress Solution, physician and author Roberta Lee writes that a disorganized, untidy, clutter-filled home is not only a symptom of stress but also a source of stress. Clean up the litter and you’ll dial up the calm.

The Science of Stress and Clutter
According to Lee, research shows that we secrete the stress hormone cortisol when surrounded by disarray. Bad news for your body. But the good news is that you know exactly what to do about it. With a quick tidy-up, you could reclaim both your surroundings and your serenity. Don’t know where to start your spring clean-out? Try these tips:

• Take baby steps. It probably took a long time to accumulate all your clutter, so give yourself time to clear it out. Break up the task into manageable chunks, starting with one room, one corner, one junk drawer, or one cupboard at a time. (Find out how few minutes of clean-up time you need to boost your mood.)
• Set a schedule. Whether you do 20 minutes a day or reserve a whole weekend to declutter, set aside the time you need, and stick to your schedule. (Can’t seem to find the time? The real problem may be energy management, not time management.)
• Write it down. Lee recommends keeping a journal to help you set goals and record positive changes you’ve made to your environment. Ask yourself what’s cluttering your life, why you keep it, and what parts of your life and house seem out of control. Then, list concrete steps for changing it.
• Reach out. Articles and self-help books from people who’ve been where you are can help you get organized and make decisions on what to toss, what to donate, and what to keep.

Did You Know?
Nagging unfinished tasks can hurt your RealAge. Use the short worksheet in this article to find out whether your undone to-do list is causing a mountain of stress.

So let’s get to it…the quicker we start, the faster we’ll feel great!

To Your Good Health!

Hello Health & Beauty Buds!

You may notice it’s been quite awhile since I’ve written. Could it be that I’ve been in a Winter slump and just haven’t felt like it? Yep, that’s part of it. It’s been reported that only Hawaii has escaped winter’s wrath this year. Here in the Midwest, we’re all just plain sick and tired of it, and personally, I can feel myself sliding down that slippery slope into the winter blues. Luckily, the Internet is just full of tips on pulling yourself up by the bootstraps, so I’m going to post a few of them here…just so I have them close at hand whenever I need them.

First get outside. Even in bad weather the act of going outside will get your blood flowing.

Get as much sunlight as you can. Sunlight will improve your mood and can help mild depression. Winter sunlight is not as strong as summer light. If you suffer from SAD (seasonal affective disorder) buy a light box which imitates natural sunlight. Put full spectrum light bulbs in your light fixtures.

Most people have a vitamin D deficiency. If you live in the northern hemisphere or are elderly you definitely need supplemental vitamin D. You can’t get it from sunlight in the winter. So increase your vitamin D intake. It will improve your mood and help your bones.

Don’t neglect your exercise in the winter. When you exercise your body produces endorphins that help you feel good. It is easy to get lazy and not want to go out in the bad weather. Do some form of exercise inside. Join a health club. Exercise will help you eliminate the blues.

Get enough sleep. Some of us seem to need more sleep in the winter. Be sure to schedule it into your day. Adequate sleep will help you shake the winter blues.

Drink plenty of water. It’s easy to get dehydrated in the dry winter air. Your brain actually shrinks when you are dehydrated. You feel tired and rundown. Sip on water throughout the day.

Food will influence your mood. Foods containing tryptophan such as eggs, turkey, soybeans, sunflower and pumpkin seeds will help you to feel better. As always eliminate sugar and white flour from your diet.

Licorice taken in capsules or tea can help you fight the blues. Don’t mistake herbal licorice with licorice candy. They are not the same thing.

Sometimes just using one of these home remedies is all you will need to lift the winter blues.

Excerpted from http://EzineArticles.com/?expert=Linda_Tremer

Another thing I’m going to do this weekend is put away my winter decorations and bring out my Spring wreath, flower arrangements and Easter decorations. That’s sure to give to me another boost out of these gray, snowy days!

To your good health!

Hello Health and Beauty Buds!

Have you ever visited www.RealAge.com? On this website, you can take a test that measures your “biological” age based on your responses to questions regarding your current health, family health history, habits, relationships, and your exercise and fitness levels. After your results are calculated, you can see what areas of your life are making you older, and the other areas where you are on the right track. In addition, you’ll receive advice on how to make improvements where needed. My biological age is a whopping 3 years older than my chronological age! Yikes! I have some changes to make, especially in my diet and exercise levels. Check it out! It’s fun and eye-opening!

To your good health!

What are the most important nutrients women need? Here are some answers from WebMD:

While a lot depends on your diet and your lifestyle habits, the U.S. Department of Agriculture and the Department of Health and Human Services say many women are not consuming enough folate (a B vitamin) or calcium. Folate (or folic acid) helps support growth and development, prevents certain birth defects, and anemia during pregnancy, and may reduce the risk of heart disease and some cancers. Calcium is not only important to bone health but also overall health. Not taking enough calcium, beginning as a teenager, can increase your risk of osteoporosis (a painful bone-thinning disorder) later in life. The recommended level of daily folate intake in women is 400 micrograms daily. In terms of daily calcium requirements, women aged 11-24 need 1,200 to 1,500 milligrams; age 24 to 50, 1,000 milligrams; after age 50, 1,000 milligrams if you are taking hormone replacement therapy, and 1,500 milligrams if you are not. Women should also get adequate amounts of vitamin D to help the body use calcium.

So how much vitamin D is adequate for you?

Here’s an interesting excerpt from Dr. William Davis from his “The Heart Scan Blog”

There’s only one way to individualize your need for vitamin D and thereby determine your dose: Measure a blood level.

Nobody can gauge your vitamin D need by looking at you, by your skin color, size, or other simple measurement like weight or body fat. A vitamin D blood level needs to be measured specifically─period.

Unfortunately, many people balk at this, claiming either that it’s too much bother or that their doctor refused to measure it.

I would rank normalizing steroid hormone-vitamin D as among the most important things you can do for your health. It should never be too much bother. And if your doctor refuses to at least discuss why he/she won’t measure it, then it’s time for a new doctor.

If you’re worried about adding to rising healthcare costs by adding yet another blood test, think of the money saved by sparing you from a future of cancer, heart disease, osteoporosis, diabetes, etc. The cost of a vitamin D blood test is relatively trivial (around $40-50, a fraction of the cost of a one month supply of a drug for diabetes.)

So how much vitamin D should you take? Enough to raise your blood level of 25-hydroxy vitamin D to normal. (We aim for a normal level of 60-70 ng/ml.)

To your good health!