Tag: wellness

  • 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

  • 3 tips for winter wellness

    3 tips for winter wellness

    3 tips for winter wellness

    Stay healthful when the weather outside is frightful

    The winter blues and holiday stress. Pesky colds and seasonal flus. Eggnog and gingerbread overindulgence. As the weather changes, our health risks change, too. Here’s how to keep your health high when the outdoor temperatures drop.

    1. Lighten up your mental health on cold, dark days

    Approximately 18 percent of us experience mild or severe seasonal affective disorder (SAD). This form of depression is triggered by the lack of sunlight in the winter.

    But feeling a bit blue can also be compounded by other factors, according to psychologist Dr. Bruce L. Thiessen, such as loneliness during the holidays or financial stress when gift shopping. Thiessen recommends three proactive ways to lighten your mood.

    • Get into the sun

    “There’ll be occasional warmer, sunnier days in the forecast,” Thiessen says. “Make the most of each one, planning outdoor activities in advance.”

    • Brighten your home

    Light therapy boxes may help combat SAD. Thiessen also recommends finding ways to brighten your home, such as cheerful paint colors or holiday lights.

    • Jingle around the clock

    “Create a ‘sunshine playlist’ of cheerful songs,” suggests Thiessen. Music helps us cope with stress, depression, and anxiety.

    2. Unwrap better nutrition

    In the winter, studies show that people may eat fewer fresh fruits and veggies, overindulge in unhealthy foods, and crave carbohydrate-rich snacks and meals.

    It’s also known that our circadian rhythms affect hormones such as leptin that stimulate our appetite and hunger cravings, with sunlight (or lack thereof) having a big influence on these rhythms. These dietary changes and lack of sun can create nutritional deficiencies.

    Dr. Yelena Deshko, a naturopathic doctor, recommends focusing on the following supplements in the winter. Remember, always chat with your health care practitioner before taking a new supplement.

    • Vitamin C

    “Your body doesn’t store it and needs constant dietary top-ups,” says Deshko, noting that winter factors such as stress or a cold may increase the amount of vitamin C you need.

    • Vitamin D

    “The vitamin D you stockpiled during summer is often depleted by winter,” she warns. Talk to your health practitioner about your vitamin D levels, and visit your local natural health retailer to choose a supplement that’s right for your needs.

    • B-complex

    “The importance of B vitamins cannot be overstated—they’re involved in virtually all bodily processes and are essential for metabolism, energy, memory, and healthy skin, to name a few,” explains Deshko. “Adding a daily full-spectrum B-complex, specifically around the holidays, may help ensure optimal health.”

    3. String lights without high-strung stress

    The winter season can feel stressful for many reasons, whether it’s uncertainty about the new year, or the chaos of juggling holiday festivities and your family’s schedule. It can also trigger many emotions.

    “Try exercise,” suggests licensed clinical social worker Iris Waichler, MSW, LCSW. It’s one of the most effective—and most recommended—ways to manage stress because it releases feel-good hormones.

    By Joshua Duvauchelle

    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.
  • Rosemary & Sage Apple Cider Fizz

    Rosemary & Sage Apple Cider Fizz

    Rosemary & Sage Apple Cider Fizz

    The holiday season is upon us, and what better way to celebrate than with a creative and herb-forward cocktail that brings together the warm notes of apple cider with the aromatic essence of rosemary and sage?

    Rosemary & Sage Apple Cider Fizz

    This herb-forward creative cocktail combines the earthy flavors of rosemary and sage with the sweetness of apple cider and a touch of effervescence.
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 oz gin
    • 4 oz apple cider
    • 1 oz fresh lemon juice
    • 3 fresh sage leaves
    • 1 sprig of rosemary
    • sparkling water or club soda
    • ice cubes
    • apple slices and fresh rosemary sprigs for garnish

    Method
     

    1. Muddle Sage and Rosemary: In a shaker, muddle the fresh sage and rosemary leaves to release their flavor.
    2. Add Ingredients: Add gin, apple cider, and fresh lemon juice to the shaker.
    3. Shake Well: Add ice to the shaker, close the lid tightly, and shake the ingredients vigorously for about 15-20 seconds.
    4. Strain into Glass: Strain the mixture into a glass filled with ice.
    5. Top with Sparkling Water: Pour sparkling water or club soda over the mixture for a fizzy finish. Adjust the amount based on your preference.
    6. Garnish: Garnish with apple slices and a sprig of fresh rosemary.
    7. Stir Gently and Enjoy: Give the cocktail a gentle stir to mix in the sparkling water. Sip and savor!
  • 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

  • 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

  • Pumpkin Soup

    Pumpkin Soup

    Pumpkin Soup

    This Pumpkin Soup is like a warm hug on a chilly Thanksgiving day.

    It’s a simple yet flavorful addition to your holiday spread, and it’s a great way to embrace the flavors of the season.

    Enjoy the comfort and healthiness of this soup as you gather with loved ones to celebrate Thanksgiving.

    Elisa Franco

    Pumpkin Soup

    Warm up your Thanksgiving dinner with a cozy and nutritious Pumpkin Soup. This hearty soup is a fantastic way to incorporate seasonal flavors into your holiday menu while keeping it healthy.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cans pumpkin puree
    • 1 medium onion finely chopped
    • 2 cloves garlic minced
    • 4 cups vegetable or chicken broth
    • 1 tsp ground cinnamon
    • 1/2 tsp ground nutmeg
    • 1/2 tsp ground ginger
    • salt and pepper to taste
    • 1 cup heavy cream or substitute with coconut milk for a dairy-free option
    • 2 tblsp olive oil or butter
    • roasted pumpkin seeds for toppings
    • 1 bunch parsley chopped, for toppings
    • 1 dollop sour cream or yogurt for toppings

    Method
     

    1. In a large soup pot or Dutch oven, heat the olive oil or melt the butter over medium heat.
    2. Add the chopped onion and minced garlic. Sauté for about 5-7 minutes, or until the onions are soft and translucent.
    3. Add the canned pumpkin to the pot and stir well.
    4. Season the mixture with the ground cinnamon, nutmeg, ginger, salt, and pepper. Continue to stir, ensuring the spices are evenly distributed.
    5. Pour in the vegetable or chicken broth and bring the mixture to a gentle simmer. Allow it to cook for about 10-15 minutes, stirring occasionally to meld the flavors.
    6. Reduce the heat to low, and then stir in the heavy cream (or coconut milk) to the soup. Let it heat through but avoid boiling.
    7. Taste the soup and adjust the seasoning with additional salt and pepper if necessary.
    8. Serve hot, garnished with your choice of toppings, such as roasted pumpkin seeds, fresh parsley, or a dollop of sour cream or yogurt.