Tag Archives: Health

Daylight Saving Time

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Daylight Saving Time ended at 2 a.m. on Sunday, November 6, 2022. Don’t forget to reset your clocks and watches.

Daylight Saving Time has its roots in train schedules, but it was put into practice in Europe and the United States to save fuel and to reduce electricity usage during World War I by extending daylight hours, according to the US Department of Transportation’s Bureau of Transportation Statistics.

On the first Sunday of November, at 2 a.m., clocks in most of the United States and many other countries turn back an hour and stay there for nearly four months on what is called standard time, writes CNN’s Katia Hetter. On the second Sunday of March, at 2 a.m., clocks move forward one hour back to Daylight Saving Time.

For about eight months of the year, much of the US and dozens of other countries follow Daylight Saving Time. And for the remaining four months, they follow standard time.

There’s a move in Congress to make Daylight Saving Time permanent in the U.S.

Don’t forget to reset your alarm clock.

“Fall back; Spring forward.”

Sources:

  1. https://www.cnn.com/2022/11/05/health/daylight-saving-time-explainer-wellness
  2. https://www.cnn.com/2022/03/15/us/daylight-saving-time-history-trnd

Exercises for People Over 50

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Physical activity is key to staying healthy as you age.

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of moderate aerobic activity of exercise—like brisk walking or cycling —each week.

Adults also need resistance training, muscle-strengthening activity—like lifting weights or doing push-ups—at least 2 days each week.

Walking: You can walk virtually anywhere, anytime, and at any age. No matter where you are fitness-wise, you can almost always take a few steps. You can do it alone or with a friend, inside, outside, with music, to a video, in a park, or in your yard. The health benefits of walking are limitless.

Core: Your core muscles, or abdominals, are the muscles around your stomach. Strong abdominals play an important role in good posture, respiratory function, and low back health.

Yoga: If you prefer something more meditative, or you’d like to increase your flexibility, balance, and focus with yoga or tai chi.

Strengthening:  Done with fitness equipment, household items, or your body weight. It’s recommended that you perform strengthening exercises at least twice per week and that you target the large muscle groups each time. Always be careful when doing strengthening exercises and monitor your technique to prevent injury. You can also try wall push-ups, bodyweight squats, or hamstring curls with just your bodyweight to build strength.

Sports: Pick your favorite one to do alone or with your partner. Tennis, golf, cycling, running … you name it. Anything that uses your full body and gets your heart pumping will be beneficial.

References:

  1. https://www.myhealth.va.gov/ss20161101-five-exercises-for-people-over-50
  2. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

The Wisdom of Steve Jobs

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“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” ~ Steve Jobs

“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.” ~ Steve Jobs

“Being the richest man in the cemetery doesn’t matter to me. Going to bed at night saying we’ve done something wonderful… that’s what matters to me.” ~ Steve Jobs

Finally…

“The people who are crazy enough to think they can change the world are the ones who do.” ~ Steve Jobs

“When you grow up you tend to get told that the world is the way it is and your life is just to live your life inside the world. Try not to bash into the walls too much. Try to have a nice family life, have fun, save a little money. That’s a very limited life. Life can be much broader once you discover one simple fact: Everything around you that you call life was made up by people that were no smarter than you. And you can change it, you can influence it… Once you learn that, you’ll never be the same again.” ~ Steve Jobs

References:

  1. https://blog.hubspot.com/sales/steve-jobs-quotes

Inflammation…“Set Afire”

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The word “inflammation” traces back to the Latin for “set afire.”

Chronic inflammation plays an important role in the development of many diseases. Mounting evidence suggests that inflammation is a common underlying cause of major degenerative diseases. The four leading diseases — coronary artery disease, diabetes, cancer, and Alzheimer’s — may all be enabled by inflammation.

In some conditions, like rheumatoid arthritis, you feel heat, pain, redness, and swelling. But in other cases — like heart disease, Alzheimer’s, and diabetes — it’s not so obvious. If you didn’t go looking for it with tests, you wouldn’t even know it’s there.

Inflammation actually is good in the short run. It’s part of your immune system’s natural response to heal an injury or fight an infection.

But in the long-term, if inflammation becomes a long-lasting habit in your body, that can be bad for you. Long-term, or “chronic,” inflammation is seen in many diseases and detrimental metabolic conditions.

Inflammation can lead to heart attack

Inflamed arteries are common among people with heart disease. Some researchers think that when fats build up in the walls of the heart’s coronary arteries, the body fires back with inflammatory chemicals, since it sees this as an “injury” to the heart. That could trigger a blood clot that causes a heart attack or stroke.

Inflammation is connected to diabetes

Inflammation and type 2 diabetes are linked. Doctors don’t know yet if it causes the disease. Some experts say obesity triggers the inflammation, which makes it harder for the body to use insulin.

Inflammation is tied to Alzheimer’s

Chronic brain inflammation is often seen in people with this type of dementia. Scientists don’t yet understand exactly how that works, but inflammation may play an active role in the disease. Experts are studying whether anti-inflammatory medicine will curb Alzheimer’s. So far, the results are mixed.

Regarding Rheumatoid Arthritis does damage

Regarding Rheumatoid arthritis, the immune system attacks your body’s joints, causing inflammation that can harm them — and even the heart. Symptoms include pain, stiffness, and red, warm, swollen joints.

Vitamins, minerals and foods to combat inflammation response

  1. Vitamin A – it boost your immune system and guards against infectious diseases, thus reducing inflammation.
  2. Bromelain – in pineapple, this powerful enzyme fights inflammation and boosts your immune system
  3. Capsaicin – in chili peppers, it stops a group of proteins that control your body’s response to inflammation.
  4. Curcumin – found in turmeric, it is known for its natural antioxidant and anti-inflammatory properties. Studies show curcumin helps with certain conditions, including arthritis, inflammatory bowel disease, and fatty liver disease.
  5. SAM-e – It might sound like the name of a friendly robot, but it’s short for a natural compound in your body. Studies show it might control inflammation and may work as well as mainstream treatments for osteoarthritis.
  6. Upgrade Your Diet – Refined carbohydrates, red meats, and fried foods raise inflammation in your body. Instead, you should consume inflammation-fighting fruits, vegetables, nuts, beans, and fish.

Finally, get enough sleep, since when you don’t get the sleep you need, your body may kick inflammation up a notch. Your nightly sleep goal should be 7-9 hours every night. Aim for both quality and quantity.

References:

  1. https://www.health.harvard.edu/staying-healthy/inflammation-a-unifying-theory-of-disease
  2. https://www.webmd.com/women/ss/slideshow-what-is-inflammationhttps://www.webmd.com/women/ss/slideshow-what-is-inflammation
  3. https://www.webmd.com/vitamins-and-supplements/ss/vitamins-supplements-fight-inflammation

Feeling Good and Well-Being

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Feeling good means that your body and mind are working at their peak level, and you have a general sense of well-being.

To feel good day after day, according to David Rakel, MD, director of the integrative medicine program at the University of Wisconsin, means that your body and mind are working at their peak level, and you have a general sense of physical, mental and emotional well-being. Dr. Rakel suggests:

Practicing Mindfulness: Stay focused on the present moment.

When you stop, look around and be mindful of the present moment, this life is pretty amazing.

“If we can learn to recognize the clutter that our mind is in and learn to be more mindful of the present moment, that can be a tremendous asset to our overall sense of well-being,” Rakel says. The “clutter” that can make you feel bad includes regret about the past and worry that bad things might happen to you.

A practice called mindfulness can help you reduce the clutter by keeping your focus on the present moment.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

To be more mindful, try to:

  • Take in the colors, sounds, and smells that surround you at any given time.
  • Pay attention to your breath moving in and out of your body for a few moments.
  • Let worrisome thoughts flow out of your mind when they pop up, rather than giving them attention and dwelling on them.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.

Essentially, mindfulness lights up parts of our brains that aren’t normally activated when we’re mindlessly running on autopilot.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Jon Kabat-Zinn, creator of the research-backed stress-reduction program Mindfulness-Based Stress Reduction (MBSR).

Practice staying positive.

The definition of being positive is having hope and confidence in one’s ability to handle what’s tough, along with remembering that nothing is all negative all the time, states Angela L., editor for A-Lifestyle.com.

Shifting perspective can help you live a happier, more fulfilling life.

Being positive starts with changing your perspective on how you see things. The same event can happen to two people, and one views it as a positive and one views it as a negative. So try to see the good side of the things and people around you; it can help you stay free of anxiety and depression, Rakel says.

Research says that we have powerful capabilities to choose positive ways and emotions of thinking. Our emotions change our body at the cellular level. Rather than trying to get rid of negative feelings, we can choose to respond to them differently. To live a happier life, it’s essential to learn how to highlight the positive thinking and improve your outlook on life.

If you believe something is negative, then it probably will be (and vice versa). Challenge that negativity by embracing the mindset of a fixer and a doer. If there’s a will, there’s a way! That’s truly how to stay positive.

You can’t control what happens to you, but one things you can control are your perspective and how you respond. It’s up to you to look for the right side in everything and react most positively.

Make a spiritual .

As long as your happiness depends on things that are impermanent, such as new luxury vehicles or new homes, you will always be disappointed and unhappy over the long-term.

If you want to achieve long-lasting peace and serenity, then your spiritual practice must become a way of life.

Rakel defines this spiritual practice as spending time on “that which gives your life meaning and purpose.”This could be your spiritual beliefs, enjoying nature, or sharing moments with loved ones. “If we get up in the morning excited about something that gives us meaning and self-purpose, our bodies do all they can to heal,” Rakel says.

In short, your happiness must depend on something that is constant and consistent. One thing in your lives that is constant is the present moment, and this is at the core of spiritual practice.

Be around people.

Having good interpersonal relationships and a good support network of family, friends, coworkers, and other people who care about you can help you stay healthier, feel less stressed, and even live a longer life. Spend time with these people regularly, and work to keep your relationships with them strong.

References:

  1. https://www.webmd.com/balance/features/more-energy
  2. https://www.mindful.org/meditation/mindfulness-getting-started/
  3. https://thriveglobal.com/stories/12-simple-ways-to-stay-positive-and-happy/

CBD at a Glance

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CBD is short for cannabidiol (pronounced kan-a-bih-die-ole).

CBD is one of hundreds of chemical compounds found in cannabis plants. One large group of these compounds is known as cannabinoids. Scientists have identified more than 100 cannabinoids, including CBD.

Besides CBD, another compound found in cannabis is THC, short for tetrahydrocannabinol. THC is “pscychoactive,” meaning it produces a high, a feeling of euphoria. CBD does not have this property.

There is a lot of confusion and misinformation floating around on the internet about CBD, and cannabis in general. People observe claims on the internet that cannabis and cannabinoids being cure-alls for everything from Alzheimer’s to warts,

Studies and anecdotal experience suggest a variety of possible health benefits from cannabinoids such as CBD and THC—for example, easing chronic pain and anxiety—but researchers are still learning exactly which compound produces which effects, and what the risks are.

But, it’s important to point out that it might not even be CBD that’s responsible for therapeutic effects, writes Dr. Mallory Loflin, a research scientist with VA and assistant professor of psychiatry at the University of California, San Diego. It could very well be one of its metabolites [substances that are created when a compound is broken down in the body]. It’s also very likely that a lot of those other compounds in the cannabis plant have therapeutic benefit. However, it’s equally likely that a lot of them also interact with and suppress the effects of CBD, as well. The problem is that most of those other compounds have not been categorized in a systematic way, and there is very little known about their bioavailability, metabolism, actions, and effects.

The terms hemp and marijuana are associated with CBD, and there is much confusion as to their precise definitions. What’s important to know is that varieties of the cannabis plant that would be considered marijuana contain far more THC than do varieties that are grown as hemp. According to the 2018 Farm Bill, hemp that is grown legally in the U.S. can contain no more than 0.3 percent of THC.

CBD products can be derived from either “marijuana” or “hemp” varieties of cannabis—or they can be made synthetically in a lab. CBD can be used in various forms, such as oils, sprays, creams, gummies, and capsules.

Although CBD does not produce a high, until recently it was considered a Schedule 1 drug—in all its forms—and was subject to tight regulation. The 2018 Farm Bill loosened restrictions on CBD derived directly from hemp, as part of the bill’s legalizing of commercial production of hemp.

Currently, there are no hemp-derived CBD products that meet FDA criteria for research. The synthetic version being used in the VA trial and other forms of CBD being used in research are still classified as Schedule 1 drugs. As such, approvals for the research must be obtained from several agencies, including the Drug Enforcement Administration and the FDA.

References:

  1. https://www.research.va.gov/currents/0219-San-Diego-VA-study-testing-cannabidiol.cfm

Do-It-Yourself Tests to Monitor Your Health

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Five Do-It-Yourself Tests to Monitor Your Health as You Get Older

There are several simple exercises you can do at home, like standing on one leg, measuring the distance you can walk and standing up from sitting, to monitor and assess your health and well-being, according to The Wall Street Journal. 

Here are five exercises you can do at home that doctors and experts on aging recommend for monitoring your health. But, it’s important to emphasize, none of the simple exercises are a substitute for regular medical care and professional health assessments.

One-legged standing test

The average person under the age of 70 should be able to stand on one leg for 10 seconds at a time, says Claudio Gil Soares de Araújo, a sports and exercise physician in Rio de Janeiro.

A recent study published in the British Journal of Sports Medicine, which found that the ability of middle-aged and older adults to stand barefoot on one leg for 10 seconds was associated with higher rates of survival years later. Researchers used an adjusted model that accounted for factors including age, sex, body-mass index and comorbidities. 

Try it at home while brushing your teeth, but make sure you have a nearby wall or person to hold on to if you start to wobble. Keep your arms and elbows extended naturally by your side, and place the front foot of the lifted leg on the back of your opposite calf. If you can’t maintain a static stance for 10 seconds, you should consider consulting a physical therapist or doctor about your fitness level.

Sit-to-stand test

The sit-to-stand test involves sitting in an armless chair and timing how long it takes you to stand up and sit back down.

Sit in a chair with your arms crossed over your chest, then stand up while keeping them crossed, and sit back down five times.

The average person in their 60s should be able to complete this sequence in 11.4 seconds, a person in their 70s should be able to complete it in 12.6 seconds and a person in their 80s should be able to complete it in 14.8 seconds, says Natasha Bhuyan, a Phoenix-based primary-care physician and regional medical director at membership-based primary-care practice One Medical. The times come from an analysis of studies that have looked at the sit-to-stand test, she says.

The sit-to-stand test measures balance, which is an important indicator of long-term health and a predictor of falls, says Dr. Bhuyan. The test also evaluates strength in the lower extremities. If you don’t perform well, talk with your primary-care doctor.

Push-up test

The number of push-ups you can do may provide useful feedback about your musculoskeletal health. A 2019 study published in the Journal of the American Medical Association found that among men with an average age of 40, participants able to complete fewer than 10 push-ups (without long pauses) were at a significantly higher risk of cardiovascular disease than those on the upper end of the spectrum of endurance, who could do more than 40.

For men in their 50s and 60s who can’t do more than 10, he says, the results should be a red flag. “It’s probably confirmation of what you already believed, which is that you might be neglecting strength and resistance training,” says Nathan LeBrasseur, director of the Mayo Clinic’s Robert and Arlene Kogod Center on Aging.

Six-minute walk test

In this test, measure how far you can power walk (not run, not stroll) in six minutes. If you don’t get farther than 350 meters, or about 1,150 feet, that could indicate other health issues, according to physicians.

The exercise helps measure endurance and fitness, which can provide clues to your cardiovascular and lung health. 

There is no perfect age to start this test, says Dr. Bhuyan. Doctors often perform it with patients as people transition to Medicare coverage at age 65, she says, if they have concerns about mobility issues. (In a clinical setting, the test is often performed in a long hallway.) 

You can try doing it yourself earlier. Some people may want to start in their 50s, Dr. Bhuyan notes, especially if they are experiencing shortness of breath while walking.  

Another version of the test is to visit a 400-meter track and time yourself to see how long it takes you to power walk one lap. A time longer than six minutes and 40 seconds would be “of significant concern” for a person in their 50s, says Dr. LeBrasseur.

If the distance is challenging to complete, or if you are seeing a significant increase in the time it takes you to complete the same distance year-over-year, consult your doctor.

Cognitive test

Cognitive health in midlife is an important predictor of health later on, neurologists say. It’s a good idea to get a baseline measurement around age 65 or earlier if you have a family history of cognitive decline or are noticing yourself forgetting something that used to be a no-brainer, such as paying bills.

The Self-Administered Gerocognitive Exam (SAGE) is an at-home, 10 minute to 15 minute screening test that can help detect early signs of cognitive, memory or thinking impairments, says neurologist Douglas Scharre, who developed the exam. It includes memory recall questions and simple math problems.

A digital version of the exam automatically calculates your score at the end. Users must pay for the digital version. For people who prefer the free, printable version, Dr. Scharre recommends taking the results to your primary-care doctor for scoring and interpretation.

If further evaluation is recommended, your doctor might suggest you take a test called the Mini-Cog. The test is administered by a professional, says Sonja Rosen, chief of geriatric medicine at Cedars-Sinai.

  1. Alex Janin, Five Do-It-Yourself Tests to Monitor Your Health as You Get Older, The Wall Street Journal, July 21, 2022. https://www.wsj.com/articles/five-do-it-yourself-tests-to-monitor-your-health-as-you-age-11658364889
  2. https://wexnermedical.osu.edu/brain-spine-neuro/memory-disorders/sage

Gratitude Research

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Gratitude is “an affirmation of goodness and a recognition that this goodness is sourced outside the self.” This doesn’t mean that life is perfect and peaceful, but when you look at life as a whole, gratitude encourages you to identify some amount of goodness and joy in your life. Dr. Robert Emmons

Research indicates that gratitude can lower blood pressure, improve immune function, reduce cardiac inflammation, increase happiness, improve relationships, and decrease depression. 

Dr. Robert Emmons, professor of psychology at the University of California, Davis, researcher, and author of the book Thanks! How the New Science of Gratitude Can Make You Happier, suggests that you “integrate gratitude into your daily life, rather than make it something you need to add to an already busy day”.

He recommends that you simply make it a point to notice opportunities that you can be thankful for and practice gratitude regularly.

Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be.

Many survivors of the Holocaust, when asked to tell their stories, remember most strongly the feelings of gratitude for food, shelter, or clothing that was offered to them. This sense of thankfulness for the small blessings helped them maintain their humanity despite experiencing a horrific tragedy.

Additionally, many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude.

10 tips to fit gratitude in your life

Here are ten ways to become a more thankful person, according to Dr. Emmons:

  1. Every day, say aloud three good things that happened. It’s also extremely powerful to express gratitude aloud when you’re alone.
  2. Keep a gratitude journal. Jot down the small things from your day that mattered to you. If you’re having a particularly rough day, you can look back through the pages of accumulated blessings in your life.
  3. Say thanks to your partner. Couples who express gratitude toward one another set up a powerful feedback loop of intimacy and trust, where both partners feel as if their needs are being met.
  4. Cool a hot temper with a quick gratitude inventory. One of the quickest ways to dispel the energy of a stormy mood is to focus your attention on what’s good. So when you’re about to lash out at someone, take a moment to do a quick inventory of five things you’re thankful for in the moment. It will help you relax and avoid saying something you’ll later regret.
  5. Thank yourself. Gratitude doesn’t always need to be focused on what other people have done for you! Make sure you give yourself a thank-you for the healthy habits you’ve cultivated in your own life.
  6. Use technology to send three gratitude messages a week. Harness the power of this technology to send out some good vibes, such as a text or Facebook comment, to tell your friends why you appreciate them.
  7. Savor the good moments. If you notice you’re feeling happy, stop what you’re doing and pay attention for a few minutes. Notice exactly how you feel, including the sensations in your body and the thoughts you’re having. Later, when you’re trying to inspire gratitude, you can remember this moment and experience the benefits all over again.
  8. Check for silver linings. Even the most difficult life challenges come with some benefit—you just have to look to find them. Making a mistake teaches you a lesson. When things feel hard, ask yourself: What’s good here?
  9. Look outward, not inward. Robert Emmons says people are more likely to feel grateful when they put their focus on others, rather than getting caught up in their own inner narratives about how things should have gone. Empathy for others can trigger a sense of gratitude, and people who have an outward focus tend to experience stronger benefits.
  10. Change your perspective. If you struggle to come up with something to feel grateful for, put yourself in the shoes of someone who is experiencing misfortunes greater than your own. It will inspire gratitude for your own healthy body and circumstances, which you may have taken for granted otherwise.

It is vitally important to your health and overall emotional well being to cultivate a sense of gratitude in your life. Research confirms that gratitude effectively increases happiness and reduces depression.

References:

  1. https://www.takingcharge.csh.umn.edu/making-gratitude-part-everyday-life-tips-dr-robert-emmons
  2. https://www.takingcharge.csh.umn.edu/10-ways-be-more-thankful-person

Hope is a Way of Thinking…a Super Power

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Hope is a feeling of expectation, a desire or wish for a certain thing to happen.

According to psychologist and renowned hope researcher Charles R. Snyder et al. (1991) hope is a positive cognitive state based on a sense of successful goal-directed determination and planning to meet these goals.

“Hope is not an emotion; it’s a way of thinking or a cognitive process.” Brené Brown

In other words, hope is like a snap-shot of a person’s current goal-directed thinking, highlighting the motivated pursuit of goals and the expectation that those goals can be achieved.

Hope helps us remain committed to our goals and motivated to take action towards achieving. Hope gives people a reason to continue fighting and believing that their current circumstances will improve, despite the unpredictable nature of human existence.

As psychologist and renowned hope researcher Charles Snyder et al. (2002, p. 269) stated so eloquently:

A rainbow is a prism that sends shards of multicolored light in various directions. It lifts our spirits and makes us think of what is possible. Hope is the same – a personal rainbow of the mind.

While some approaches conceptualize hope in the realm of being, that is acknowledging hope during illness and within palliative care; Snyder et al (1991) emphasized the relevance of hope in the context of doing – that is the capacity to achieve goals.

According to Snyder’s Hope Theory (Snyder, Irving, & Anderson, 1991), hopefulness is a life-sustaining human strength comprised of three distinct but related components:

  1. Goals Thinking – the clear conceptualization of valuable goals.
  2. Pathways Thinking – the capacity to develop specific strategies to reach those goals.
  3. Agency Thinking – the ability to initiate and sustain the motivation for using those strategies.

Hope does not necessarily fade in the face of adversity; in fact hope often endures despite poverty, war and famine. While no one is exempt from experiencing challenging life events, hope fosters an orientation to life that allows a grounded and optimistic outlook even in the most challenging of circumstances.

Practicing optimism has much in common with hope. Both are concerned with a positive future orientation and both assume that good things will generally occur in one’s life.

The difference is that optimism is a positive attitude about a future event that is probable and likely to occur: the optimist expects that life will work out well and as expected (Scheier & Carver, 1993).

On the other hand, being hopeful is regarded as more realistic than optimistism.

The hopeful individual recognizes that life may not always work out as planned, yet maintains positive expectancy directed toward possible outcomes that hold personal significance (Miceli & Castelfranchi, 2002)

Hope is more than just a state of mind; it is an action-oriented strength.

References:

  1. https://positivepsychology.com/hope-therapy/

C.R. Snyder was a fellow of the APA in the divisions of teaching, social and personality, clinical, and health. He worked as the director of the Clinical Psychology Program at the University of Kansas and was  the editor of the Journal of Social and Clinical Psychology. Snyder passed away in 2006.

The biblical definition of hope is “confident expectation.” Hope means “a feeling of expectation and desire for a certain thing to happen” and it is a cognitive processes or way of thinking.

“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” ~ 1 Thessalonians 5:16–18 (NIV)

Immunity Boosting Foods

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Food is medicine.

Food, along with exercise and adequate sleep, are done of the most powerful tools you have to help prevent disease and improve your overall health. And, a healthy body and mind begins with a healthy immune system, writes Angie Ferguson, an exercise physiologist and Tony Robbins Results Coach.

In addition to developing healthy lifestyle habits, the food you eat can help to reduce the risk and severity of infections, cardiovascular disease and diabetes. In short, healthy, nutrient dense “food can be medicine”.

When trying to stay healthy, it’s best to cut back on foods that lead to inflammation (processed meats and foods, saturated fats, refined carbs, sugary foods and beverages) and instead fuel yourself with foods full on nutrients, antioxidants, vitamins and minerals.

  • Citrus fruits – vitamin C is an antioxidant
  • Garlic – contains the antioxidant allicin, which has antibacterial properties and strengthens your immune system
  • Ginger – has anti-inflammatory, antioxidant and antimicrobial properties
  • Mushrooms – packed with vitamins and minerals and bio-active compounds called beta-glucans known to boost immunity
  • Green leafy vegetables – provide anti-inflammatory antioxidants, vitamins and minerals
  • Berries – rich in vitamin C and anthocyanins, which possess antioxidants agents, anti-inflammatory properties and support a healthy cardiovascular system
  • Turmeric – contains cur cumin which is an anti-inflammatory, antioxidant, anti-bacterial and detoxifying ingredient that’s amazing for digestive health.
  • Sweet potatoes and carrots – excellent sources of beta carotene which can reduce inflammation and boost immune function by increasing disease fighting cells in the body.
  • Olives – this fruit is an antioxidant powerhouses, which reduces inflammation and fight bad bacteria. Studies have shown that eating olives can raise levels of glutathione, a powerful antioxidant which acts as a defense against bacteria that cause airway and stomach infections. Olives possess a monounsaturated fat called oleic acid, which prevents heart diseases like atherosclerosis, heart attacks, plaque build-up, and strokes. The oil of olives is where this oleic acid is located; it can lower blood pressure and cholesterol, which reduces the chances of cardiovascular complications and general stress on the system.

Enjoy these nutrients dense foods in their different forms and see how healthy they can make you feel!

Reference:

  1. Ferguson, Angie, “First Line of Defense”, Florida Times-Union, , June 7, 2022, pg 1D.
  2. https://www.organicfacts.net/olives.html

Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach.