Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘yoga’

8 Habits to Ditch & Embrace in 2015

8 Habits to Ditch & Embrace in 2015

Stop feeling guilty. We spend a considerable amount of thought-energy on guilt — and where does it get us? It doesn’t solve problems; it ironically worsens them by building up stress which takes an incredible toll on your body and mind. Instead, take a proactive approach to life and improve the situation. Don’t just sit around feeling sorry for yourself. No matter how bad you feel today, tomorrow is always a new day, and a new chance to live better.     

Accept yourself as you are. You are imperfect. Deal with it. Everyone is flawed in myriad ways. Thinking that you’re somehow any worse than anyone else is incorrect. Everyone makes mistakes. But, by practicing confidence and self-acceptance, you will exude the illusion of ‘togetherness’ that everyone is striving to achieve. Heck, you may even start to fool yourself!      

Exercise, meditate, and eat natural foods. No one’s telling your to try and win the next Ironman competition, but these 3 pillars are pivotal to a healthy, happy lifestyle. Think about it as a trifecta: Some gentle, fun exercise every day keeps you young; 5 or 10 minutes of meditation will nix your chronic stress; wholesome, natural foods will help your body function the way it was meant to. Start incorporating these into your life, bit by bit, week by week, and notice how much better you feel. Your body will love you for it.    

Embrace your dreams. Everyone has dreams. But, for most, that’s where they stay. Make your dreams reality this year; they’re not impossible. Make a realistic, step-by-step timetable to help you achieve your wildest, most desired dreams. It may take an entire year — it may take 10 — but you’ll be pursuing your dreams and enjoying the experience instead of just letting them flit about and wither within your mind.   

Stop fearing the unknown. Take chances this year. Fear of the unknown is what squashes most dreams. Comfort is overrated; try something you’ve never done before. Get out there. You may just discover a whole new dimension to yourself! What’s the worst that can happen? 

Stop stressing about money. Again, stressing only worsens the situation. Instead, do something about it. Be proactive. Financial stress can make you miserable. Figure out a way to deal with it and trust that, with effort, it will all work out in the end. You’ll feel the load on your shoulders lighten considerably. 

Do things that make you feel strong and independent. This is especially true if you are in a long-term relationship with loved ones and friends. We can get so comfortable and dependent on our partners and comrades that we lose a bit of ourselves — that beautiful, spunky spark. This year, take chances and rediscover yourself out on your own. Take a solo trip, delve into a new class by yourself, talk to interesting new people. It will bring further dimension and excitement into your life — and your relationships.       

Let go of negativity. The counterclockwise whirlpool of your mind can suck even your most intrinsic happiness and positivity out of you if you allow it. The beautiful thing is: you’re in control. You can cut the branches of negative thought off at the source. Most of what we experience in life is heavily influenced by the mind, meaning you have the power to alter and improve your experiences through positive thinking. Kick out negativity and negative words like ‘can’t’, ‘no’, ‘won’t’, ‘too hard’, and all the rest. Negativity is simply a waste of precious, beautiful time. 

2015 is the year to make yourself into what you want to be. Carve your own path and thrive in the positivity and confidence these habits will offer your life. So, go ahead and do it — there’s no better time. It’s all within you.

By Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the back country! 

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

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Cashews to Beat the Blues

Cashews to Beat the Blues

What makes cashews so powerful? Tryptophan. That’s right; tryptophan isn’t just in your holiday turkey. One serving of cashews contains 28% of our RDA of the essential amino acid. Tryptophan is actually a precursor to serotonin. When serotonin levels are low, anxiety and depression can set in. The body uses tryptophan to produce serotonin in the brain, so 1/4 to 1/2 cup of cashews can actually help your body boost its stores. In fact, about 1/2 cup of cashews contains around 500 mg of tryptophan, which is justified as a therapeutic amount for mood elevation. Just don’t start eating 1/2 cup of cashews every day as, although they are healthy, they are nutritionally dense in calories.

But tryptophan alone is not what makes cashews such a powerful antidepressant food. Cashews are also high in magnesium and B6. Our modern diets are often deficient in magnesium, due to stress and poor eating habits. Incidentally, magnesium has been shown to prevent and rapidly treat depression in many patients, so it is an incredibly important mineral for mood balance. B6, on the other hand, is also extremely important, as it is the vitamin responsible for tryptophan’s conversion into serotonin. It also enhances magnesium’s absorption by the body. In fact, tryptophan, B6, and magnesium work together as a trifecta of mood-boosters, and cashews are a great source of all of ‘em.

Cashews aren’t a miracle food, however. It is still important to reduce stress, get moderate exercise, and consume a healthy diet to get the one-up on depression. Stress may be the most significant factor, as cortisol can prevent tryptophan from being converted in the body. So, be sure to practice meditation, yoga, or positive self talk with those cashews, and be sure to always consult a trusted doctor for anything occurring chronically.

What’s often overlooked, however, is that nutrition and depression are inextricably linked. If you are feeling blue, it may be a good idea to get tested for dietary deficiencies before popping pills. Other great foods loaded with tryptophan, if you are adverse to cashews, are pumpkin seeds and beans. But, with B6, magnesium, and tryptophan, cashews are veritable depression busters. Keeping some on hand in your freezer for a quick and delicious boost or to combat the winter doldrums is an excellent idea.

Leesa recommends choosing Organic Cashews, Organic Pumpkin Seeeds, and Organic Beans!

By Jordan Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! 

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

11 Natural Treatments For Depression

11 Natural Treatments For Depression

That said, clinical depression sucks, and if you’re someone who suffers from it, my heart goes out to you. I’m in no way intending to diss anti-depressants or suggest you ignore your doctor’s advice. I know anti-depressants can be life-saving for people. But unless you’re suicidal or otherwise in dire need of urgent medication, before you dose up on side-effect laden pharmaceuticals, it’s worth considering some natural treatments that might help lift your mood.

How To Treat Depression Naturally

1.  Consider why you might feel depressed. Sometimes depression is a symptom of something circumstantial in your life, rather than biochemical imbalances. Does your job require you to sell out your integrity every day? Have you been unable to admit that you need to end your marriage? Are you feeling spiritually disconnected or sexually restless? Are you suffering from creative blocks? Is your body failing you? Are you facing financial ruin? Be honest with yourself about what might be off-kilter in your life, and make an effort to get to the root of why you might be feeling depressed.

2.  Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner’s high, anyone?

3.  Never skip a meal. Keeping your blood sugar stable reduces mood swings.

4.  Eat a serotonin-enhancing diet. Many anti-depressants like Prozac act by inhibiting the reuptake of serotonin by receptors in the brain, thereby increasing serotonin levels. But you can increase your brain’s serotonin levels by eating foods that boost your serotonin levels naturally.

Serotonin-enhancing foods include:

  • Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
  • Healthy fats like coconut oil
  • Eat a high protein diet, especially proteins high in tryptophan, like free range turkey

5.  Avoid caffeine, which reduces serotonin levels. If you need an energy boost, supplement with L-Tyrosine (500 – 1000 mg).

6.  Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. If you live somewhere that gets little sun, invest in a therapeutic light box.

7.  Try mood-enhancing supplements: (DISCLAIMER: Although you can get these supplements over the counter, I always recommend doing this under the care of a physician, since supplements can have side effects and risks and can interact with other medications.)

  • 5-HTP 50-300 mg up to three times/day — start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you’re taking an anti-depressant.
  • St. John’s Wort 300mg three times/day. If you don’t feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
  • SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
  • L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
  • Fish oil (DHA/EPA) 1-3 g/day with food.

8. Meditate or try guided imagery. Meditation’s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits.

9. Get your hormones balanced. If your thyroid, adrenal or sex hormones are out of whack, your mood can get all wonky. See a good integrative medicine doctor and ask them to order and interpret the following tests:

  • Thyroid gland tests – TSH, free T4, free T3, total T3, thyroid antibodies
  • Adrenal gland tests – cortisol, DHEA-S, pregnenolone
  • Sex hormone tests – estradiol, progesterone, free and total testosterone

10. Make efforts to bolster your mental health by being more authentic in all aspects of your life. Too often, we walk around wearing masks, pretending to be something we’re not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church — and then we wonder why we wind up depressed. Practice letting your authentic freak flag fly and watch how your mood lifts.

11. Talk it out. See a therapist, psychiatrist, or life coach and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world.

If all else fails and you need anti-depressants, don’t beat yourself up. Sometimes you can do everything right, and if your imbalance is biochemical, you may need the drugs. But don’t forget to nurture the rest of you too. Depression, like most physical and mental illnesses, is multifactorial and requires a global investigation of your whole health — not just your mind and body, but your relationships, your work, your financial picture, how you express yourself creatively, how you satisfy yourself sexually, your environment, and whether you’re letting your Inner Pilot Light (aka authentic self) shine.

Unsure whether you’re really depressed or just in need of a vitality boost? Read this!

By Lissa Rankin, MD

Lissa Rankin, MD is a mind-body medicine physician, founder of the Whole Health Medicine Institute training program for physicians and other health care providers, and the New York Times bestselling author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself.  She is on a grassroots mission to heal health care, while empowering you to heal yourself.  Lissa blogs at LissaRankin.comand also created two online communities – HealHealthCareNow.com and OwningPink.com. She is also the author of two other books, a professional artist, an amateur ski bum, and an avid hiker. Lissa lives in the San Francisco Bay area with her husband and daughter. 

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

        

 

 

 

 

 

6 Morning Habits You Need to Dig Into

6 Morning Habits You Need to Dig Into

Stop snoozing. You and your snooze button have quite the relationship, but it would be better if you got up as soon as your alarm goes off. It may take some serious discipline at first, but the snooze disturbs sleep often enough to make you feel more tired than if you had simply awoken, albeit a little groggy, on time. If you fall back into deep sleep and the snooze interrupts your cycle, you will be worse off. Don’t talk yourself out of it, just get up when your alarm tells you to. If you get really good, try using your internal clock to wake up, not an alarm, for better circadian rhythms.

Wake up early. The early bird gets the worm. There is a reason that sayings like this exist. Rising with the sun encourages creativity, productivity, and motivation. Waking up with a positive view of the quiet world is a gift. Likewise, this means going to bed earlier, as skimping on sleep is not the answer. Waking up with the sun is also great for balancing your hormones, as the sunlight hitting initiates all sorts of hormonal responses –like shutting down sleep-inducing melatonin production — that are essential for internal balance.

Take a deep breath and check in with yourself. The first thing you should do, once you’ve sat up out of bed, is a take a few deep inhalations to check in and ground yourself for the day. Take 10 breaths and clear your mind. Step outside onto your deck if you have one and feel the crisp morning air caress your face. Take your time and enjoy the quietude of morning before you bustle off to work or peruse the internet.

Get some exercise. Whether it’s 15 minutes of yoga/stretching or an hour long jog, working out in the morning has some major perks. It gets your blood flowing and helps you become more awake and energized throughout the day. It also ensures that you fit in some form of physical activity without getting stressed or too busy. Once you’ve exercised, your day will seem to open up with ample energy and less stress.

Drink warm water with lemon before coffee. If the first thing you do when you wake up if brew a pot of joe, try this instead. Not only will it wake you up on a more natural level than caffeine, but it will hydrate your dehydrated body and gently arouse your digestive system. Water in the morning also boasts other benefits, like clearer skin, better weight maintenance, increased nutrient absorption, and balanced lymph.

Eat when you’re hungry. There’s no need to shove breakfast into your mouth the second you awaken. Sure, many seem to say that eating breakfast within an hour of waking is important, but if you aren’t hungry or have a hard time eating that early, don’t sweat it. Your body will tell you when it’s time for food. Let it complete its nighttime clean-up before you overwhelm your digestive system with a hearty meal. Your body WILL survive in the interim.

Not everyone is a morning person. If you are a night owl and regularly stay up well past midnight working or unwinding, then so be it. But for most with traditional 9 to 5 jobs, waking up even an hour earlier could jumpstart their energy and productivity, allowing them to relax and de-stress at night. Seize your day! Utilize the morning hours and feel great all day.

By Jordan Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at jordyncormier.com.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 

Member Inernational Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

6 Surprising and Natural Stress Relievers

6 Surprising (& Natural) Stress Relievers

Everyone gets stressed sometimes. Whether it be financial or personal, significant stress is an unfortunate aspect of modern living. But, too much stress can be a bad thing. Whether you have trouble sleeping or find yourself becoming more irritable, stress takes a toll on our bodies. It is the leading cause of innumerable diseases, and can be single-handedly responsible for symptoms such as hair loss, high blood pressure, headaches, depression, drastic weight changes, ulcers, and more. So, next time you feel the need to pop a chill pill, try one of these more natural remedies instead.
Lavender. If you ever have trouble falling asleep at night, try spritzing some lavender essential oil into the nighttime air. Lavender helps calm anxiety and can soothe the mind and body to help you sleep more soundly. Intrigued? Aromatherapy has been shown to trigger various moods and sensations, and can be used to fight depression, fatigue, anxiety, headaches, indigestion, et cetera. Find a specialist near you to learn more.
Sweet Potato. What do you normally reach for when you’re stressed out? Probably sweets or salty carbs, I’d gamble. Next time, try some sweet potato instead. It will kill your cravings, satisfy your frenzied emotions, and help you digest more slowly due to their high fiber content. Plus, there will be no post-splurge guilt, as there would be if you ate a huge piece (or two) of cake. If you are really craving comfort food, try steamed and mashed sweet potatoes with a dash of coconut milk. Yum!
Chamomile. Chamomile tea has been shown to relax the body and muscles before sleep. Although chamomile’s benefits have not been medically proven, it has been used for centuries for its sedative qualities as well as an immune booster. Go ahead and brew up a pot of fresh tea to give your body a helping hand. Even better, add some raw honey into your tea (once it has cooled to drinking temperature to retain raw honey’s beneficial enzymes) for an additional boost.
Dark Chocolate. As if you need another reason to enjoy chocolate! A recent study has shown that eating 1.4 ounces of dark chocolate lowers your body’s stress hormones and reduces anxiety. The stress hormone cortisol, in particular, can easily become imbalanced and lead to long term disease and disfunction. It is well known that too much cortisol can also lead to accumulated belly fat, so, in a way, a small piece of chocolate a day could help to keep the belly fat at bay! (OK, it’s a lot more complicated than that, but a girl can dream.) Also, your brain releases endorphins when you nibble chocolate, so it’s a double-whammy of happiness! Just be sure to enjoy in moderation.
St. John’s Wort. Useful if you’re feeling down-and-out, this herb has been shown to significantly increase mood and attitude in patients with mild depression. It has been used for centuries as a natural anti-depressant and is a fairly ubiquitous plant, often regarded as a weed. However, be sure to consult your doctor before adding any new herbs or regimens into your diet to avoid allergic reaction or misdiagnosis.
Peanut Butter. If you aren’t getting enough sleep and are feeling cranky, grab a spoonful of organic, unsweetened peanut butter. Being high in vitamin B6, it helps to regulate blood sugar, which stabilizes mood swings. And, of course, peanut butter is another great comfort food. Just don’t go out of control. If those 6 remedies aren’t enough for you, some other excellent ideas are practicing yoga or meditation, regular exercise, enjoying a hot bath, or even writing in a personal journal. Relieving yourself of stress will make your life a lot healthier and more enjoyable. If you are stressed out and are reaching for the tub of cookie dough ice cream, try one of the 6 aforementioned edibles instead. Take time for yourself, let your mind relax, and enjoy a bit of this crazy ride we call life.
By Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at jordyncormier.com. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life! Live Well! Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

as-seen-on

The 3 Keys to a Healthy Brain

The 3 Keys to a Healthy Brain

 

 

We all have those moments–a forgotten appointment, a name we can’t recall, a  word that’s on the tip of our tongue. For the most part, these incidents don’t  worry us. However, as we age, they seem to increase in significance. We wonder  if we’re losing our edge. With Alzheimer’s disease and dementia constantly in  the news, we can find ourselves falling prey to a climate of fear that plays on  our worst anxieties about losing our cognitive capacities.

Luckily, there are a number of steps we can take to preserve our mental  sharpness. Like any other organ, the brain responds to input. Not just mental  and emotional input, but diet and exercise, as well. Many of the strategies we  adopt to maintain overall health also support the brain. We can keep that mental  acuity, and it only takes a few simple brain-friendly habits.

 

For a healthy brain, stock up on foods that are rich  in omega-3 fatty acids, such as fish, flaxseed, raw nuts and seeds.

1: Brain-Friendly Food and Supplements

One of the brain’s biggest enemies is oxidative stress from excess free  radicals, which are generated by toxins, exercise, illness, stress, and normal  metabolic processes, among other factors. Like a lunchroom bully, free radicals  (atoms or molecules that are short one electron) take what they need from other  atoms. As levels of free radicals increase, one theft leads to another, creating  a cascade of inflammatory chain reactions that can damage cells down to their  DNA.

Antioxidants can help block this cycle, which is why we hear so much about  these super nutrients, and there is a wide variety of sources–foods, herbs, and  supplements–to choose from. Blueberries are a rich source and have been shown to  protect neurons from oxidative stress. Other good antioxidant food choices are  beans, cranberries, artichokes, prunes, and raspberries. Herbs and spices like  sage, rosemary, ginger, and turmeric are chock-ull of antioxidant compounds to  protect the brain and support numerous other areas of health, as well.

Stock up on foods that are rich in omega-3 fatty acids, such as fish,  flaxseed, raw nuts and seeds, and grass-fed beef. While omega-3s are more often  touted for their heart-health benefits, they are crucial to brain health, too. A  study published in the journal Neurology found that people deficient in omega-3s  had smaller brains and did more poorly in cognitive tests. The researchers  asserted that omega-3s reduce signs of aging in the brain.

Vitamin E has also been associated with improved cognitive health. In  addition, one study indicated it can help patients recover after a stroke.  Vitamin E is also a potent antioxidant. Be sure to look for the natural form  called d-alpha tocopherol, often found with a blend of mixed tocopherols. Avoid  dl-alpha tocopherol, a form that is synthetic and not well absorbed.

As noted, oxidation can play a big role in damaging neurons, leading to  cognitive decline. One of the most potent antioxidant supplements is a botanical  called honokiol. Derived from magnolia bark, honokiol is 1,000 times more  powerful as an antioxidant than vitamin E and has been shown protect the brain  in numerous ways. Because its molecules are so small, honokiol taken orally is  very easily absorbed, and even has the unique ability to pass through the  blood/brain barrier. This allows honokiol to exert it effects directly on brain  tissue. Honokiol is shown to improve mood, influencing GABA and other  neurotransmitters that help mediate both anxiety and depression. It also is  shown to aid in stroke damage and protect against the amyloid plaque associated  with Alzheimer’s disease.

Another supplement that benefits brain health is curcumin, the active  ingredient in turmeric. In a recent study from the Salk Institute, a drug  derived from curcumin reversed Alzheimer’s disease in mice. This is not an  isolated study. Other research has shown that curcumin influences neuron  creation and enhances memory.

2: Exercise

Multiple studies have shown a close relationship between exercise and  improved brain function. One project found that women over 65 who walked 30  minutes a day slowed their cognitive decline. When measuring mental acuity, the  researchers found that the people who exercised appeared several years younger  than those in the control group, who did not exercise at all.

Another study comparing activity levels and brain health looked at people  over age 70. The more active group was significantly less likely to develop  cognitive problems. The study also helped clarify the types of activities that  promote cognitive health. In addition to “normal” exercise, the researchers  found that simple actions, such as standing up and walking around the room, were  also beneficial.

Other research has shown that exercise can actually increase brain size. One  study used MRIs to compare brain sizes in people who exercised with those who  did not. The group of exercisers did significantly better. Maintaining a larger  brain is important because one of the side effects of aging is reduced brain  volume, which may be implicated in cognitive decline.

 

 

Scientists at UCLA found that meditation increases a  process called cortical gyrification, which helps us retrieve memories, form  decisions, and focus.

3: Meditation

The calming effects of meditation are well documented. However, some research  has shown that the practice actually changes brain architecture. Scientists at  UCLA found that meditation increases the folding in the cerebral cortex, a  process called cortical gyrification, which improves the brain’s ability to  process information. Specifically, increased gyrification helps us retrieve  memories, form decisions, and focus.  (Leesa recommends Dahn Yoga.  Visit a Dahn Yoga Center near you and discover the benefits of Meditation www.dahnyoga.com.)

 

To me, the most striking aspect of these recommendations is their  applicability to overall health. Diet, appropriate supplements, exercise, and  meditation also benefit heart health, and they can reduce the risk of cancer,  diabetes, and metabolic syndrome–plus, they simply make us feel better. In the  big picture, good practices support health at all levels, forming a foundation  for mind-body wellness, longevity, and vitality.

By guest blogger Isaac Eliaz, MD, MS, LAc, integrative medicine  pioneer

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Thank you for visiting!  I believe that Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?   Please complete the information on our Contact Us page to schedule your consultation today!  I look forward to helping YOU Live YOUR Optimum Life!

 

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

 

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15 Tips For Living To 100

15 Tips For Living To 100

Living to 100 is not rare anymore. In fact, a local billboard forecasts, “The  first person to live to 150 has already been born.”

I don’t know if or when people will live to be 150, but I do know that living  to be 100 is something that we can strive for. In fact, the number of 100 year  olds in the United States has roughly  doubled in the past 20 years to around 72,000 and is projected to at least  double again by 2020, making it the fastest growing demographic in America.  According to the 2010 census data, about 1 in 4,400 Americans lives to age  100.

Since we all get older every year, it raises an important question, “What  should I be doing if I want to continue my annual renewal and stay healthy so I  can continue to enjoy the journey.”

In general, your genes will neither kill you nor save you.  Our genes  dictate only about 10% of how long we live. People with “terrible” genes can  make lifestyle changes and improve their odds significantly, and people with “designer” genes can run them in into the ground. So a lot of it has to do with  what you do with what you have.

So how do we protect the 35 trillion cells that we call our body to make them  last for a century? In his book Blue  Zones, Dan Buettner has explored lifestyle changes that increase longevity.  I’ve incorporated his views and expanded on them to include my own. Here are my  personal thoughts on how to live the longest, healthiest and happiest life.

  • Start planning for longevity today. If you wanted to have  an adequate retirement savings account, you probably would start saving early.  The same is true with your health. Start implementing the things we’re going to  discuss below today.
  • Eat healthy. This is very confusing today because it seems  what is healthy keeps changing. But the basics are pretty consistent: avoid junk  food; limit prepared foods (restaurant and take out), sugary drinks and sodas;  eat lots of fruits and vegetables. If possible, eat organically grown fruits and  vegetables to minimize exposure to pesticide. If you haven’t heart about the  clean 15 and dirty dozen (12 highest pesticide laden fruits and vegetables), click  here.
  • Control your weight. It’s really simple; the fatter your  body, the harder your heart has to work to supply it with blood and the harder  your knees have to work to keep it moving. Some simple tips include don’t go  back for seconds (keep the food off the table and on a serving counter so people  have to physically get up to grab another spoonful), keep only healthy snacks in  the house or with you at work, chew your food at least 30 times per bite and put  your fork or sandwich down between bites so your meal will take longer and your  stomach will have time to tell your brain you are getting full. This will allow  you to stop eating before you overeat.
  • Don’t add salt to your food. Salt  is a growing health problem in the United States and is contributing to high  blood pressure and heart disease. There is so much salt already in the food we  eat that adding extra salt is unhealthy.
  • Take a multivitamin and fish oil daily. (Leesa recommends Chews4Health!
  • Maintain Family Units. In today’s fractured world, many  families live far away from each other. Yet in places such as Sardinia, Italy  where there are ten times the centenarians as in the United States, families  typically live together in units that include the grandparents. They call it the  grandmother affect. Interestingly, in a recent study of killer  whales reported in Science, in which the grandmother whale survived and  continued to live with the pod, the effect on her adult male offspring was a 14  times greater likelihood of his survival one year beyond the loss of his  mother.
  • Eat on A Smaller Plate. People in Okinawa, Japan use plates  about the size of a salad plate.  They live seven good years longer than  the average American and have 1/5 the rate of breast and colon cancer and 1/6  the rate of heart disease. Centenarians stop eating with they are 80% full.
  • Remain Active. It’s not about running in the Boston  Marathon. It’s about staying active and moving. Hardwire some type of physical  activity into every week of your life. Walk in nature, take the stairs, do yoga  or tai chi, garden. Do this at least two to three times per week. I do  resistance training with a personal trainer twice a week and walk almost every  other day.
  • Stay Connected. People live longer who have ongoing social  interactions, who are able to share their happiness and sorrow and who have  companionship. This does not mean chat rooms and Facebook. It means sitting in  the room with real people. Volunteering, participating and sharing are life  extenders.
  • Have a purpose. People who have a reason to wake up in the  morning live longer, healthier, happier lives. What’s yours? If an answer  doesn’t pop into your head, search for one. It could be playing with your  grandchildren, gardening, adult education, volunteering at your favorite charity  or school, or any of a thousand other reasons. Find yours. According to Dan  Buettner it’s worth about 7 years of life expectancy.
  • Have a day of rest. Having one day a week where all you do  is relax, abstain from work and any stress related activity, and/or pray has  been shown to increase longevity. Even God rested on the seventh day. There is a  reason that is part of every major religion. Enjoy this Free  relaxing instrumental music while you rest and relax.
  • Remain Spiritual: People who are part of a faith based  community who pray at least 4 times per month live between 4 and 14 extra  years.
  • Choose friends wisely. People tend to become who they hang  out with. The Framingham  Study showed that if your 3 best friends are obese, you are 50% more likely  to become obese. Friends with healthy habits increase your chance of remaining  healthy.
  • Smile More: People who are happier and have a more positive  attitude live longer. Happiness lowers stress, strengths your immune system and  keep the tips of your chromosomes, called telomeres,  longer, preventing cancer and disease.

By Mache Seibel

Dr. Mache Seibel

Health expert and guest speaker Dr. Mache Seibel addresses consumers’  critical needs from weight  control to HRT, menopause  and beyond. He served on the Harvard Medical School faculty for 19 years and is  a pioneer in many areas of women’s health. He works with companies and  organizations to bring exciting educational content to consumers. Visit his  award-winning website DoctorSeibel.com  to sign up for his  free monthly newsletter.

Are You Healthier Than a 100-Year-Old?

Are You Healthier Than a 100-Year-Old?

There used to be this great game show on TV: “Are You Smarter Than a Fifth  Grader?”

The premise of the show was to determine whether or not the average adult  could answer questions based on a typical elementary school learning curriculum.  Contestants would attempt to correctly respond to ten questions.

Along the way, the presumably well-educated adult could solicit the help of  one of several pint-sized counterparts, dubbed, “classmates.”

As a television program, it provided viewers with a slew of hilarious  situations, and forced dozens of adults to admit that they were, “not smarter  than a fifth grader.”

In the two- and-a-half years that the show was on, only two people won the  top prize of $1,000,000—one of them being a former Nobel Prize winning  physicist.

What does all of this have to do with you?

Well, given the results of a recent, nationwide survey, quite a lot,  actually.

The survey took an in-depth look at the habits, preferences, and lifestyles  of 100 centenarians (people age 100 and older) and measured them against 300  baby boomers (aged 50-55) to pinpoint the differences and similarities between  each group.

Looking at the outcome of the seventh-annual “United HealthCare 100@100  Survey” report, may cause baby boomers to ask themselves a rather curious  question: “Am I healthier than a centenarian?”

To help you answer this question for yourself, try (honestly)  answering the following queries:

Do I consistently eat a balanced diet complete with plenty of fruits,  vegetables, lean proteins and complex carbohydrates?

The connection between sound nutritional choices and good health has been  scientifically proven countless times, but this message appears to have had more  of an impact on the most long-lived members of our society than on those we  consider to be ‘middle-aged.’ 80 percent of centenarians reported that they  maintain a healthy  diet almost daily, while only 68 percent of boomers were able to agree with  that same statement.

Do I get eight hours of sleep every night?

Catching  Zs for the recommended seven or eight hours each night has been linked to many  positive health outcomes such as: reduced levels of stress, better  cardiovascular health, and a decreased risk for depression. Yet only 38 percent  of boomers say they get the suggested  amount of sleep, compared to 70 percent of centenarians.

How often do you laugh?

If your answer is daily, then keep up the good work. The survey indicated  that, while boomers do laugh more, most of the members of the 100-year-old club  also reported appreciating  the lighter side of life. 87 percent of boomers said they chuckled at least  once a day versus 80 percent of centenarians.

Do you exercise regularly?

Though the majority of centenarians say that they exercise almost daily,  boomers do have them beat—but only by a slim margin (59 percent of boomers  versus 51 percent of centenarians). The Centers for Disease Control (CDC)  recommends that adults try to get a minimum of about 150 minutes of  moderate-intensity aerobic exercise each week. This amount is thought to be  sufficient to reap the numerous benefits attributed to regular physical  activity, including: reduced cancer and type 2 diabetes risk, better  cardiovascular health, stronger muscles and bones, and a longer lifespan.

What do you do for exercise?

Both age groups reported that physical health was the most important, yet  most difficult, aspect of health to maintain as a person gets older. How do the  oldest elders work out? Many cited walking (44 percent) and engaging in muscle  strengthening exercises (41 percent) as their go-to methods of staying in shape.  One curious finding in the realm of physical fitness was that more centenarians  than boomers said that they supplemented their work-out regimes with  mind/body/spirit activities such as Yoga, or Tai chi.

Do you regularly communicate with friends and family?

The same number (89 percent) of boomers and centenarians claimed that they  engage in regular communication and with their family and friends, lending  further credence to the connection between a strong social support group and  good health.

So, are you really healthier than a 100-year-old?

Handling healthy habit blockers

Time, energy, illness  and money are often the most commonly cited barriers to leading a healthy  lifestyle.

Interestingly, even though the elderly are sometimes viewed as being sicker,  more tired, and more financially strained than their younger counterparts, the  survey found that fewer centenarians than boomers said that their ailments or  purse strings got in the way of them leading a healthy lifestyle. Additionally,  only 15 percent of centenarians claimed that they were too tired to make good  choices on how to be healthier; a figure not too much larger than the 10 percent  of boomers who said the same thing.

Baby boomers are likely to face some significant obstacles when it comes to  maintaining their physical, mental and spiritual well-being as they get older,  particularly if they are members of the stressed-out Sandwich Generation. The  key is to look for ways to take advantage of the opportunities you do have.

By Anne-Marie Botek, AgingCare.com  Editor

AgingCare.com  connects family  caregivers and provides support, resources, expert advice and senior housing  options for people caring for their elderly parents. AgingCare.com is a trusted  resource that visitors rely on every day to find inspiration, make informed  decisions, and ease the stress of caregiving.

12 Inexpensive Ways to Relieve Stress

12 Inexpensive Ways to Relieve Stress

“Stress:  1. a force that strains or deforms  2. mental or physical tension“  Websters New World Dictionary

Despite our best intentions for creating a lifestyle free of stress, we have only succeeded in creating more stress than our mind and bodies can really handle. The good news is there are practical ways to reduce stress in your life without having to spend a whole lot of money. It is important to note that there are both environmental and emotional factors that create stress in your home, workplace and outdoors in a city. You might feel the stress of a difficult job, or the emotional strain of a negative relationship, but toxic chemicals in your cleaning supplies or exposure to electro-magnetic frequency’s from your computer and T.V. may not be so easy to detect. They can, however, cause stress to your immune system and eventually will need to be removed or reduced.

For now let’s take a look at some ideas for dealing with stress on a daily basis. By taking one-step-at-a-time you can at least begin to manage the stress that comes from living in a time that demands our complete attention and much of our precious energy. The goal here is to open up space in your day to recharge and reinvigorate your body-mind for the next go-round of activity.

1. Medical research has shown that lack of sleep can stress the body more than anything else you do. Make sure to get 7-9 hours of sleep each night for best effect.

2. To make sure your body can sleep at night, reduce the amount of stimulating foods, such as sugar, caffeine and alcohol, that you ingest each day. For some people even one cup of java can cause insomnia. Stay away from your computer or smart phone before bedtime as it can interfere with your ability to sleep.

3. Take time each day to stop and do nothing. You can do this at your desk with a few stretches and then sitting, lean your head back on the chair and close your eyes for 2-3 minutes. Or, lay down on the sofa or bed and take a 5-10 minute nap. This is a very easy and effective way to refresh and revive the whole body system.


4. Step away from what you are doing and make a cup of herbal tea, then sit and sip it slowly.

5. Take a 15-30 minute walk outside in nature and focus on your breathing. Stand and take deep breaths of fresh air and long exhales to expel the stale indoor air from your lungs.

6. Take 10 minutes each day to sit in meditation. This can be done anywhere you find yourself. Sit with your back upright, hands resting on your thighs, close your eyes and let your mind quiet and empty. Bring your attention to your breath and let the thoughts pass like clouds moving across a blue sky. This can be a powerful moment for your body-mind to relax and rejuvenate.

7. Plan 1-2 days a week when you will not turn on the computer or watch television. Use the time to hike in nature, read a good book, volunteer to help a friend, clean out your kitchen cabinets and cook yourself a healthy meal.

8. Go on a spending diet and stay away from shopping malls and other crowded venues. Instead, take time to be silent and alone with yourself. This is a wonderful time to think about your life, to set goals, to plan and notice what is and what is not working. This awareness allows you to make changes before situations can get out of hand.

9. Put aside 10-15 dollars a week and indulge your senses with a monthly body massage. This can go a long way towards releasing stress, worry and anxiety in a short period of time.

10. Take a restorative yoga class at your local yoga studio. This special form of yoga utilizes nurturing physical postures to relax, rejuvenate and alleviate the effects of chronic stress in your daily life. Once you know the routine you can practice at home in your personal space.

11. Light some candles in your bathroom, put on some soft music and take a warm bath. Add some muscle relaxing bath salts and a few drops of Lavender oil to calm and relax your mind.

12. As all your worries and fears rise up to engulf you, just remember what is happening in the given moment. Anxiety comes from creating a negative future in your mind, one that has not happened and will probably not happen. It is all a product of your imagination and if you can stay focused on what is happening in the present you can reduce the stress this way of thinking can cause.

posted by Delia Quigley
 
Delia Quigley is the Director of StillPoint Schoolhouse, where she teaches a holistic lifestyle based on her 28 years of study, experience and practice. She is the creator of the Body Rejuvenation Cleanse, Cooking the Basics, and Broken Bodies Yoga. Delia’s credentials include author, holistic health counselor, natural foods chef, yoga instructor, energy therapist and public speaker. Follow Delia’s blogs: brcleanse.blogspot.com and brokenbodiesyoga.wordpress.com. To view her website go to www.deliaquigley.com

The Best Form of Exercise to Improve Your Mood?

The Best Form of Exercise to Improve Your Mood?

 Exercise is a well-known natural mood booster. You’ve heard of a “runner’s high”? This refers to the euphoric feeling many people get after a challenging run … and research has confirmed that, indeed, endorphins — your brain’s feel-good, pain-relieving chemicals — are produced during running.

yoga

Yoga increases levels of a brain chemical that helps lower anxiety and improve mood.

What’s more, those endorphins attach to areas of your brain associated with emotions, including the intense, positive emotions experienced during love affairs. So the runner’s high is not just a myth … it’s a very real mood boost that runners and other active exercisers get to experience.

But as intense as a runner’s high can be, it may pale in comparison to the mood boost offered by another type of exercise … yoga.

Yoga May Boost Your Mood Better Than Any Other Type of Exercise

A new study has revealed that yoga increases the levels of gamma-aminobutyric acid (GABA) in your brain. GABA helps to regulate nerve activity and lower levels are linked to mood and anxiety disorders. Drugs that increase GABA activity are used to treat anxiety and improve mood … and it appears yoga may help to increase GABA activity, offering potential antidepressant benefits, naturally.

In fact, yoga was found to boost mood better than walking and other forms of exercise,

“This is important work that establishes some objective bases for the effects that highly trained practitioners of yoga therapy throughout the world see on a daily basis …,” Kim A. Jobst, editor-in-chief of The Journal of Alternative and Complementary Medicine, told Science Daily.

What Other Benefits Does Yoga Have to Offer?

While many are initially drawn to yoga as a way to relieve stress or get in shape, it also offers a host of other benefits through its stretching, meditation and various postures.

Overall benefits to the mind and body that are often reported include pain reduction, increased flexibility, posture and strength, improvements in mood and well-being, better sleep, increased energy and more.

Yoga has even been found to benefit certain health conditions such as cancer, depression, pain, anxiety and insomnia because it may improve your sleep, fatigue and mood. It can also reduce heart rate and blood pressure, according to the Mayo Clinic. 

While all types of yoga offer mind-body benefits, certain types are also used to help you find your inner tranquility and strength, and to promote spiritual growth and self-awareness.

Combining Yoga With Other Forms of Mind-Body Exercises for Maximum Effect

yoga

For best results, combine yoga with other forms of exercise, like aerobics, strength-training, and more, to get all the benefits exercise has to offer.

Yoga is a phenomenal way to experience the “high” that comes from exercise, but it shouldn’t be your sole form of physical activity. Ideally you need a mix of exercises including aerobics, strength-training and stretching.

And no matter what form you do, remember that ALL exercise is beneficial for your mood. Exercise is a natural way to increase serotonin levels. Studies have shown that one hour of aerobic exercise has the same uplifting effects as 2.5 hours of indoor light therapy, which is as effective as antidepressant drugs in treating SAD and other depressive disorders.

Regular exercise is also a phenomenal way to relieve the symptoms of all types of depression, including seasonal depression. As TIME magazine recently reported:

“Molecular biologists and neurologists have begun to show that exercise may alter brain chemistry in much the same way that antidepressant drugs do — regulating the key neurotransmitters serotonin and norepinephrine.

At the University of Georgia, neuroscience professor Philip Holmes and his colleagues have shown that over the course of several weeks, exercise can switch on certain genes that increase the brain’s level of galanin, a peptide neurotransmitter that appears to tone down the body’s stress response by regulating another brain chemical, norepinephrine.”

Quite simply, it is your body’s natural state to be active. Studies show, for instance, that sitting for too long actually stimulates disease-promoting processes, and may double or even triple your risk of diabetes, obesity, heart disease and premature death.

Fortunately, with at-home DVDs like the wonderful SheaNetics® program created by fitness expert Shea Vaughn, staying active is easy. Most exercise programs are geared only toward giving you short-term physical improvement. But SheaNetics understands the real goal for us all is to find total health and fulfillment that is life-lasting.  

This revolutionary lifestyle and exercise practice is a new East meets West blend of values and movements charging the mind and body to unite as one. You get in shape, feel great about yourself and naturally come to embrace ongoing, life-healthy choices. 
 
SheaNetics® is a self-styled mix of Yoga, Pilates, Tai Chi, Martial Arts, GYROKENESIS®, Dance and much more. It also introduces you to the body enhancing benefits of “Tri-Core Power Training” — a highly effective technique for developing all three regions of your core to improve balance and boost physical performance. 

As part of her practice, Shea also follows the “Five Living Principles of Well-Being,” a guide to her fitness regimen and daily lifestyle — Commitment, Perseverance, Integrity, Self-Control and Love. SheaNetics brings you “meditation in motion and thought” — a program that reduces stress, improves your body and helps put you on a pathway to enjoying a lifestyle of fitness, personal balance and well-being.

You can also try doing regular stretching, as it will help you to reduce and manage stress, along with improve your mental clarity and focus. As with exercise, proper form in stretching has everything to do with achieving the maximum health benefits. We highly recommend the Stretching Toward a Healthier Life DVD for this purpose.

And remember, there’s a reason why they say “variety is the spice of life.” Exercise does not have to be boring or tedious. In fact, it can be enjoyable if you simply vary your workouts.

One day try a beginner’s kickboxing class at your gym. The next, go for a long, brisk walk with a friend. Then try a yoga class, weight lifting or a session of SheaNetics. Varying your workouts not only keeps things interesting, it also ensures that you’re working all of your muscle groups and getting all the benefits — like a major mood boost — that exercise has to offer.

by www.SixWise.com

In Atlanta, Leesa recommends www.ThanksgivingandGrace.com for yoga, Phoenix Rising Yoga, and Hula Hoop!

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