Tag: health

  • How to find meaning this holiday season

    How to find meaning this holiday season

    How to find meaning this holiday season

    Give yourself the gift of depth

    One of the best things about the holidays is having the time to come together and connect. But often, this connection remains surface level. Martin Vera, a leadership and life coach based in London, UK, says that when we reunite with people we don’t see very often, we tend to gravitate toward small talk because it feels safe.

    Small talk has its time and place: research shows that fleeting social interactions with people, even strangers, can boost moods and our faith in humankind. But a night of rotating through a room to recount the same three major events that have happened in your life in the last year can leave you feeling drained, and it doesn’t do much in terms of deepening your social connections.

    What are meaningful conversations?

    Vera compares meaningful conversations to hikes in the forest, where we get to slow down, pay attention to our steps, and take some risks: “Meaningful conversations allow us to see others and feel seen by them, to feel a sense of intimacy, and to show up as ourselves.”

    A meaningful conversation doesn’t need to be intense or serious—rather, it just needs to be a conversation that you find both enjoyable and enriching.

    Engaging in meaningful conversations

    Start engaging in meaningful conversation with the following suggestions.

    • Asking better questions (such as those that start with who, what, when, where, why, and how)
    • Listening mindfully to answers (rather than worrying about what you’re going to say next or what the outcome of the conversation will be)
    • Being willing to share something about yourself

    Drawing healthy boundaries

    Making an effort to go deeper with people around you doesn’t mean that you are obliged to engage with people whose presence you find harmful. These relationships can feel particularly stressful around the holidays, when interactions may be hard to avoid.

    One way to navigate this is by setting healthy boundaries. First, decide what behaviors you are or aren’t willing to put up with. Then, communicate these red lines calmly, clearly, and consistently. You can also consider practicing “loving detachment,” the process of letting go of any need to control a person or a situation.

    Root to rise

    If you can’t, or don’t want to, spend the holidays with family, there are still many other ways to nurture meaningful connections during this time. Think about getting involved with your community: are there any holiday events that you can attend to bring you closer to those around you, or that need volunteers to run smoothly?

    Giving back can be particularly rewarding for people who may be missing or grieving friends or family members, as volunteering can make you feel physically and emotionally healthier.

    By Isabela Vera

    Content Courtesy of Alive Magazine

  • Finishing 2023

    Finishing 2023

    Finishing 2023

    Reflecting on the You that was

    Whether this was a banner year or one you’ll be happy to see in the rear-view mirror, December often feels like a turning point. Before rounding the bend into the new year, take the time to check in on your well-being, and whether you need to change tack going forward. That’s going to involve a little reflection.

    What is reflection?

    Reflection doesn’t simply involve thinking about “what happened.” Instead, it’s a process of understanding your role in an experience and involves considering your thoughts and emotions during and about the experience, as well as the memories it evokes.

    Forget about everyone else

    Self-evaluation can lead you to compare yourself to others and bump up against other people’s expectations. Often, these comparisons aren’t in your favor and can be harmful to your emotional well-being.

    Instead, check in with yourself to be sure that goals you establish are aligned with what you truly want and aren’t simply what’s expected. Let go of any goals that aren’t really yours and any negative feelings you may have about not achieving them. After all, they weren’t your goals anyway.

    Reflect on well-being

    Well-being involves much more than simply your physical and mental health. In fact, there are multiple other facets to consider, including emotional, social, spiritual, professional, and financial well-being. As you reflect on your progress in the past year and make adjustments for 2023, be sure to consider each of these areas.

    Celebrate your victories

    If you’ve been keeping a journal, it’s a good time to read through your year’s musings. If you don’t journal, flip through your calendar for memory prompts. List everything you’d like to celebrate from the past year.

    Include big gains, such as bringing home a baby or making your final mortgage payment. But small things count, too, such as applying for a job, finding your old (but still perfectly wearable) cowboy boots in the back of the closet, or asking that cutie out on a date. Record at least 30 little victories. (Yes, you did have 30 victories!)

    Acknowledge your losses

    Crappy stuff happened this year, too. Maybe you were restructured out of a job. Maybe your relationship ended. To learn from these experiences, consider your personal responsibility in each of them.

    What would you do differently?

    Reflect on what you learned from your victories and losses. What new things did you or could you try? Where do you repeat patterns? Are you stepping out of your comfort zone enough so that you can experience new things and personal growth? Are you being authentic? Do you need to put your fitness goals front and center? Is it time to change your relationship with money?

    When you have clarity about who you are and what you want, creating goals is enjoyable, because they mean something to you. And when something is fun, you’re more likely to do it.

    By Lisa Petty, PhD

    Content Courtesy of Alive Magazine

  • 5 great stretches for lower back pain

    5 great stretches for lower back pain

    5 great stretches for lower back pain

    We have you covered

    Stretching those muscles is an important step in recovery. Although your lower back may feel a little tight, these stretches shouldn’t hurt, so stop if they do. It’s also a good idea to check with your doctor before performing this routine. And remember, strengthening your back will help you avoid lower back pain in the future.

    1. Child’s pose

    When you’re in child’s pose, remember to relax all of the muscles in your back.

    Kneel on the floor with your toes together and knees hip-width apart. Lower your chest in between your knees and rest your forehead on the floor. Stretch your arms out in front of you. Stay in this position for five deep breaths.

    2. Cat-camel

    Cat-camel, or cat-cow, is a yoga pose that’s perfect for stretching your lower back. Remember to go at your own pace, and don’t over-arch your back.

    Start on the floor on your hands and knees. As you inhale, pull your stomach in, round your back, and tuck your head into your chest. Exhale as you arch your back and lift your head. Repeat five to ten times.

    3. Knees-to-chest

    This is a simple stretch that can provide considerable relief for lower back muscles.

    Lie on your back with your knees bent and feet on the ground. Bring your knees to your chest. Wrap your arms around your shins and keep your back flat on the floor. Stay in this position for one to two minutes.

    4. Ragdoll fold

    Ragdoll fold, or forward fold, is great for lower back pain.

    Stand with your legs hip-width apart. Bend your knees. Take a deep breath in and bend at your waist so that your chest drapes over your thighs. You can let your hands hang just like a ragdoll or grab your elbows with opposite hands. Hold for 20 seconds. Slowly roll your chest back up using your abdominal muscles.

    5. Seated spinal twist

    Not only does the seated spinal twist help with back pain, but it also improves posture. In this position, make sure you keep your hips level on the ground.

    Sit on the floor with your legs straight in front of you. Take your right foot and place it on the outside of your left leg. Lift your left arm up and wrap it around your right leg. Your left hand should be somewhere alongside your outer right thigh. Hold this twist for 30 to 60 seconds. Repeat on the other side.

    By Gina Kelly

    Content Courtesy of Alive Magazine

  • Adaptogenic Hot Chocolate Bliss

    Adaptogenic Hot Chocolate Bliss

    Adaptogenic Hot Chocolate Bliss

    This adaptogenic hot chocolate aims to provide a sense of calm and balance, thanks to the inclusion of an ashwagandha and mushroom blend, known for their adaptogenic properties.

    Adaptogens are a class of herbs and mushrooms that are believed to help the body adapt to stress and maintain balance. They have been used in traditional medicine systems, such as Ayurveda and Traditional Chinese Medicine, for centuries. While the scientific understanding of adaptogens is still evolving, there are several potential reasons why they are considered beneficial:

    Stress Response Regulation: Adaptogens are thought to modulate the body’s stress response by regulating the production of stress hormones, such as cortisol. They may help the body adapt to both physical and mental stressors, promoting a more balanced response.

    Homeostasis Promotion: Adaptogens are believed to support homeostasis, the body’s natural state of balance and stability. By helping the body maintain equilibrium, adaptogens may contribute to overall well-being.

    Energy and Endurance: Some adaptogens are thought to enhance physical and mental performance by supporting energy production and increasing endurance. They may help the body cope with fatigue and improve stamina.

    Immune System Support: Adaptogens are thought to have immune-modulating properties, meaning they may help regulate the immune system. This could contribute to a better defense against infections and diseases.

    Antioxidant Properties: Many adaptogens have antioxidant properties, which means they can help neutralize free radicals in the body. This antioxidative effect may contribute to cellular health and longevity.

    Cognitive Function: Some adaptogens are believed to have neuroprotective effects and may support cognitive function. They are thought to enhance mental clarity, focus, and memory.

    It’s important to note that while adaptogens have a long history of use in traditional medicine, scientific research on their efficacy is still ongoing, and more evidence is needed to fully understand their mechanisms of action and potential health benefits. Additionally, individual responses to adaptogens can vary, and they may interact with medications or have contraindications in certain situations. Before incorporating adaptogens into your routine, it’s advisable to consult with a healthcare professional to ensure they are safe and appropriate for your specific health needs.

    Elisa Franco

    Adaptogenic Hot Chocolate Bliss

    Warm, cozy, adaptogenic hot chocolate to soothe your worries.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups almond milk or your preferred milk
    • 2 tblsp cacao powder
    • 2 tblsp maple syrup
    • 1 tblsp OM Master Blend powder
    • pinch of sea salt
    • whipped cream or marshmallows optional

    Method
     

    1. In a saucepan, heat milk over medium heat.
    2. Whisk in cacao powder, maple syrup, OM Master Blend powder, and a pinch of sea salt.
    3. Heat until hot but not boiling.
    4. Pour into mugs and top with whipped cream or marshamallows if desired.
  • Traditional Cranberry Sauce

    Traditional Cranberry Sauce

    Traditional Cranberry Sauce

    Welcome to the heartwarming season of Thanksgiving, where the aroma of roasting turkey and the comforting laughter of loved ones fill the air. No Thanksgiving table is complete without the classic accompaniment – cranberry sauce.

    This recipe pays homage to tradition, offering a burst of sweet and tart flavors that perfectly complement the richness of the holiday feast. Join us in crafting a simple yet sublime cranberry sauce that will elevate your Thanksgiving experience.

    Elisa Franco

    Traditional Cranberry Sauce

    As you gather with family and friends around the Thanksgiving table, let this traditional cranberry sauce be the jewel of your feast, bringing a burst of flavor that complements the holiday spirit. The simplicity of this recipe ensures that you spend less time in the kitchen and more time making cherished memories with your loved ones. May your Thanksgiving be filled with gratitude, joy, and the delightful tastes of this timeless cranberry sauce. Happy Thanksgiving!
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 4 cups fresh cranberries
    • 1 cup sugar or sweetener of choice, such as honey
    • 1.5 cups water
    • zest of one orange
    • 1/4 tsp ground cinnamon

    Method
     

    1. Rinse the cranberries under cold water, removing any stems or debris.
    2. In a medium saucepan, combine the cranberries, sugar, and water. Stir well.
    3. Add the zest of one orange to the saucepan. The citrusy notes will enhance the cranberry flavor.
    4. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer for about 10-15 minutes, or until the cranberries burst and the sauce thickens.
    5. Stir in the ground cinnamon for a touch of warmth and spice. Adjust the sugar to your taste preference if needed.
    6. Remove the saucepan from heat and let the cranberry sauce cool to room temperature. It will continue to thicken as it cools.
  • 6 exercises for carpal tunnel syndrome

    6 exercises for carpal tunnel syndrome

    6 exercises for carpal tunnel syndrome

    These simple movements may provide relief

    Carpal tunnel syndrome can cause pain, numbness, tingling, and weakness in the wrists and hands. The condition is caused by compression of the median nerve in the wrists. Specific exercises may help relieve mild to moderate cases of carpal tunnel syndrome.

    Carpal tunnel exercises:

    • are often used in conjunction with other treatments, like wearing a brace and behavioral changes
    • can help with mild to moderate cases of carpal tunnel syndrome
    • may be recommended after carpal tunnel surgery to help with the rehabilitation process
    • help prevent carpal tunnel syndrome from coming back after you’ve recovered

    1. Gentle shake
      Shaking your hands gently back and forth can provide some relief from the symptoms of carpal tunnel. You may find this particularly useful at night when symptoms may be at their worst.

    1. Prayer stretch
      – Starting with your palms together in front of your chest and just below your chin, slowly lower your hands down to your waistline.
      – Be sure to keep your hands close to your stomach and your palms together.
      – You should be able to feel a gentle stretch in your forearms.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times.

    1. Wrist flexion stretch
      – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
      – Bend your wrist until the tips of your fingers point toward the floor.
      – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the topside of your forearm.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times with each wrist.

    1. Wrist extension stretch
      – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
      – Bend your wrist up until the tips of your fingers point toward the ceiling.
      – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the underside of your forearm.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times with each wrist.

    1. Fist to stop sign
      – Ball your hand into a fist in front of your body.
      – Extend your fingers out until they are pointing to the ceiling as though you are giving the sign to stop.
      – Repeat this motion about 5 to 10 times.

    1. Fist to fan
      – Ball your hand into a fist in front of your body.
      – Fan out your fingers as far as you can.
      – Repeat this motion about 5 to 10 times.

    Content Courtesy of Alive Magazine

  • Are you getting enough sleep?

    Are you getting enough sleep?

    Are you getting enough sleep?

    Why it matters, and what you should do.

    Approximately 25 to 33 percent of us aren’t getting enough sleep. While one night of lost sleep can impair mindfulness and reduce performance during the day that follows, the effects are usually corrected once sleep is restored. But the repercussions of chronic sleep loss are of greater concern for quality of life and disease risk in the years to come.

    Are you clocking enough hours?


    Experts suggest that six hours is the minimum length of sleep required for optimal health in average adults. A recent study investigated the impact of having fewer than six hours of sleep for eight consecutive nights. The findings suggested that just one night of insufficient sleep can cause both mental and physical symptoms, which worsen with consecutive nights of lost sleep.

    Consequences of chronic sleep loss


    Chronic sleep loss can contribute to systemic low-grade inflammation, which is involved in the development of conditions such as diabetes, atherosclerosis, and neurodegeneration. Research shows that sleep disturbance increases the risk of infectious disease and contributes to the development of cardiovascular disease, cancer, and depression.

    Sleep Rx


    Sleep allows the body to rest and repair, the effects of which are crucial for daytime functioning and overall health.

    • Mood: Sleep is vital for emotional processing and memory consolidation.
      Performance: Sleep loss impairs the speed and accuracy of task performance, decision-making, and exercise recovery.
    • Hormones: Sleep drives the synthesis of reproductive hormones, and sleep deprivation is associated with infertility in both men and women.
    • Immunity: Sleep promotes balance in the immune system by regulating inflammatory mediators known as cytokines.
    • Metabolism: Chronic sleep loss increases the risk of metabolic dysfunction and loss of muscle mass.

    Sleep tips to try


    Looking for a better night’s sleep? Start here.

    • Have a power nap. Napping has been shown to improve performance and alertness among those with regular sleep deprivation, including night shift workers and pilots.
    • Get your iron levels checked. Iron deficiency can contribute to restless leg syndrome, sleeping disorders, and chronic fatigue. To assess your iron storage, ask your doctor to test ferritin in the blood. If ferritin is low but you’re eating plenty of iron-rich foods, look into potential hindrances to iron absorption, such as antacid use, celiac disease, and pylori infection.
    • Ask your health care practitioner about supplements, such as melatonin, valerian, or passion flower.
    • Cut the caffeine cycle. It’s no surprise that caffeine can reduce total sleep time, impair sleep quality, and cause dependence. Baby steps are better than cold turkey. Slowly weaning off caffeine reduces the risk of caffeine withdrawal headaches and migraines.
    • Be mindful. Improve sleep quality and quantity with lifestyle practices such as deep breathing, yoga, mindfulness meditation, tai chi, and barefoot grounding.

    By Dr. Cassie Irwin, ND

    Content Courtesy of Alive Magazine

  • Herb-Roasted Turkey Breast

    Herb-Roasted Turkey Breast

    Herb-Roasted Turkey Breast

    Thanksgiving wouldn’t be complete without turkey, and this Herb-Roasted Turkey Breast is a healthier option that still delivers all the savory goodness you crave. With a blend of fresh herbs, it’s a mouthwatering centerpiece for your holiday feast.

    Elisa Franco

    Herb-Roasted Turkey Breast

    The combination of fresh herbs infuse the meat with incredible flavor, making it a delightful centerpiece for your holiday celebration.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 bone-in skin-on turkey breast about 4-5 pounds
    • 2 tblsp olive oil
    • 2 cloves garlic minced
    • 1 tblsp fresh thyme leaves
    • 1 tblsp fresh rosemary leaves
    • 1 tblsp fresh sage leaves
    • salt and pepper to taste

    Method
     

    1. Preheat your oven to 350°F.
    2. In a small bowl, combine the minced garlic, fresh thyme, rosemary, sage, olive oil, salt, and pepper to make a herb rub.
    3. Pat the turkey breast dry with paper towels and rub the herb mixture all over the skin and under the skin where possible.
    4. Place the turkey breast in a roasting pan, skin-side up.
    5. Roast in the preheated oven for about 1.5 to 2 hours, or until the internal temperature reaches 165°F.
    6. Let the turkey rest for 15 minutes before carving.
  • How to eat for diabetes

    How to eat for diabetes

    How to eat for diabetes

    The power of a plant-based diet

    Diabetes is a “silent killer.” Here’s how a plant-based dietary pattern (not a strict diet) can be a healthier way to manage diabetes.

    A diabetes recap


    Type 1 (insulin-dependent) diabetes is an autoimmune disease that generally develops in childhood or adolescence. The body can’t produce insulin and thus can’t regulate blood sugar. Insulin injections or an insulin pump is necessary to ensure the body has the right amount of insulin.

    Type 2 diabetes, most commonly developed in adulthood, occurs when the body can’t properly use its own insulin—or not enough insulin is produced. Type 2 diabetes can sometimes be managed with healthy eating and regular exercise alone, but may also require medications or insulin therapy.

    Know the signs


    Discovery is a crucial first step. Millions of people live with type 2 diabetes and don’t even know it.

    People who are asymptomatic, haven’t followed up on symptoms (which can include frequent urination, blurry vision, and extreme thirst), or don’t often use the health care system may not get a diagnosis until they’ve had it for years. This may mean they need more intensive treatments than if the disease had been caught earlier.

    Get the right care


    Diabetes is a progressive condition, which means that treatment plans should evolve along with the disease. Behavioral modifications such as a plant-based diet may help with blood sugar control at first, but eventually more extensive treatments such as blood glucose monitoring or medication may become necessary.

    What difference do plants make?


    The increased soluble fiber in many plant-based foods such as Brussels sprouts, black beans, and root vegetables can slow carbohydrate absorption and bind glucose. This slower rate of absorption helps stabilize blood sugars.

    In contrast, high amounts of refined sugar and carbohydrates spike glucose and cause the pancreas to produce extra insulin. Some of the extra glucose may be converted into triglycerides in the liver, and the fat may be shipped to the tissues.

    Vegan or vegetarian diets are also typically higher in pulses (like such as barley or quinoa). The high magnesium content of these whole grains helps regulate glucose, improves insulin sensitivity, and controls energy metabolism.

    Finally, vegetarians and vegans tend to consume fewer saturated fats. Since many meats contain more fat and calories, they may increase the risk of diabetes. In fact, some research suggests that red meat should be included in the list of diabetes risk factors.

    Remember—“vegetarian” doesn’t always mean “healthy”


    While a plant-based diet pattern is often higher in fiber, vitamins, and nutrients, it doesn’t guarantee weight loss or stable blood sugar levels. Check with your health care practitioner before adopting a new diet.

    Consider supplements


    Supplements to support healthy blood sugar include:

    • protein
    • magnesium
    • peppermint
    • pharmaGABA
    • quercetin


    The type and amount of supplemental support depend on your health, eating patterns, and lifestyle. Since supplements can interact with medications, it’s important to create an individualized plan with your health care practitioner.

    By Laurie Pawlik-Kienlen

    Content Courtesy of Alive Magazine

  • Combat loneliness as you age

    Combat loneliness as you age

    Combat loneliness as you age

    How to stay social and connected

    Far too often society brushes aside loneliness and social isolation as inevitable parts of aging. In reality, they are perilous issues, thought to increase one’s risk of things such as dementia, depression, and cardiovascular disease. Here’s how to protect yourself against loneliness as you age.

    A common problem


    Lana Adams never really experienced loneliness until she hit her seventies; for 68-year-old Uli Novak, it was when he retired. “I suddenly had all these empty days to fill,” Novak recalls. “I missed the daily banter with colleagues—and feeling needed and productive.”

    Adams’ and Novak’s stories are all too common. Although having fewer social connections as one ages contributes to loneliness, it doesn’t paint the whole picture. Things including loss of touch and intimacy, illness or disability, and bereavement of loved ones can all play a role. Pervasive ageist attitudes also contribute, as many seniors feel pushed to the periphery of society.

    And existential questions—such as “how is my life important?”—can also crop up. “I want this chapter of my life to be about more than just keeping busy,” says 73-year-old Barbara Hylton, who knows she’s not alone in this sentiment.

    There are no quick fixes to eradicate loneliness and isolation, and addressing these issues needs to occur at a widespread, systemic level. At the same time, smaller-scale, meaningful solutions to prevent and treat loneliness do exist.

    Consider a pet


    Studies suggest that the human-animal bond is a powerful one; it can decrease things such as blood pressure and stress and protect against cognitive decline in older adults.

    Nurture a positive mindset


    One study found that keeping a daily list of three positive events decreased stress in adults aged 60 and over.

    Foster intergenerational connections


    Research shows that when kids get regular care and attention from older adults, they have fewer emotional and behavioral problems. Older individuals also reap the benefits; studies show that regularly involved grandparents experience decreased risk of depression, cognitive decline, and mortality.

    Build a support network


    Having more hobbies and increased contact with friends and family reduces loneliness across age, gender, and other lifestyle factors. Combining social interaction with physical activity may be especially effective.

    Of course, socializing can be taxing if one is suffering from illness or disability, which can severely limit daily activities. Virtual alternatives—such as online support groups or messaging programs—can combat some of the impacts of loneliness for those with limitations.

    Give back


    When Hylton started volunteering with a seniors’ support program a couple years ago, it gave her a sense of purpose. “I like connecting with people older than I am, playing cards together or helping them out, and just sharing our stories,” she says.

    The health benefits of volunteerism are well documented, including its positive impact on longevity.

    By Dr. Amy Green

    Content courtesy of Alive Magazine