health

The Importance of Resilience

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Resilient_Plant

Resilience is the ability to deal with change. It’s the ability to recover from setbacks or disappointments, and move on. It’s the ability to cope. And it’s important. Research indicates that resilient people are more healthy and productive, and less likely to be absent from work. Resilience is a great quality – and it’s one that can be learned and developed!

So what can you do to become more resilient? Here are a few suggestions:

  • Don’t be so hard on yourself. A lot of people are pretty hard on themselves and engage in negative “self-talk.” For instance, if something goes wrong, they might think, “I’m so stupid. I’m always making mistakes.” If you have a tendency to have these types of thoughts, try to put a stop to them. Replace the negative thoughts with facts. For instance, if you make a mistake, think, “No one is perfect. I will fix this mistake.”
  • Find a relaxing spot and spend some time there occasionally. If there’s a quiet place at work where you can go now and then to relax, take the time to do it. If there isn’t, conjure up a relaxing scene in your mind and picture yourself there. It will help you to relax and decompress.
  • Be nice to your coworkers. Smile at them, ask questions, and listen to what they have to say. Your coworkers will most likely respond in a positive, friendly fashion, which will help to improve your mood and productivity.
  • Go for a walk with your coworkers. Walking with your coworkers will help you to build stronger relationships with them. And people with strong relationships have better resilience.
  • Keep a log of the things that you’re grateful for. Focusing on these things will help you to feel strong and positive throughout the day.

 

Landro, L. (2016, February 16). Why learning to be resilient is good for your health. The Wall Street Journal, p. D2.

 

Energizing Breakfasts

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Healthy_Omelet

Everyone has mornings when they feel tired. It’s just not always possible to get a good night’s sleep. And on those tired mornings, it can sometimes be hard to focus on work and get things done.

I think a lot of us reach for a cup of coffee in an effort to wake up and get moving. But according to nutrition expert Dr. David Ludwig, you don’t need to rely on coffee to boost your energy. If you eat the right kind of breakfast, you’ll have energy all day. The best kind of breakfast involves some sort of slow-digesting carbohydrate, a healthy protein, and fruits or veggies. (So a veggie omelet with whole grain toast would do the trick. A bowl of high-fiber cereal with walnuts and low-fat milk would be another great option.)

Dr. Ludwig recommends the following:

  • Eat some whole grains – You can get a serving of whole grains by eating a couple slices of high-fiber, whole-grain toast or having a bowl of whole-grain cereal (like Cheerios, bran flakes or oatmeal).
  • Eat some protein – Eggs, yogurt, and nuts are all healthy, tasty options.
  • Make your own breakfast – There’s nothing wrong with going out for breakfast now and then. But on the average day, it’s usually a better idea to make breakfast at home. When you make your own breakfast, you’ll probably be more likely to eat some energy-boosting oatmeal than you would if you went out to a restaurant. (Can you order oatmeal at a restaurant? Sure. But how many of us actually do that?)
  • Try making a smoothie – If you own a blender, you might want to give it a try. Healthy, energizing smoothie ingredients include things like fruit, vegetables, yogurt, natural peanut butter, and skim milk.

…

4 ways to boost your energy naturally with breakfast. (2019, December 14). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast

The Perfect Amount of Coffee

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Cup_of_Coffee

For a lot of people, coffee is an integral part of their day. It helps them to get going, be productive, and get their work done. Coffee is, in fact, the most popular beverage in the world. In the United States alone, people drink about 450 million cups of coffee each day.

I’m a big fan of coffee. It’s delicious! There’s nothing better than having that first cup of coffee in the morning. In addition, studies have shown that coffee is associated with certain health benefits. It may help to prevent diseases such as type 2 diabetes, Parkinson’s disease, cirrhosis of the liver, and heart disease.

But is it possible to have too much of a good thing? According to a recent study at the University of South Australia, the answer is “yes.” Researchers found the following:

  • A moderate amount of coffee is good. People who drank two cups of coffee a day experienced a decreased risk of cardiovascular disease. (They were healthier than people who drank no coffee at all.)
  • A lot of coffee is bad. Researchers found that people who drank six or more cups of coffee a day increased their risk of cardiovascular disease by 22 percent. Six cups seemed to be the tipping point between “healthy” and “unhealthy.”

So go ahead and drink that coffee. But try to limit yourself to fewer than six cups a day. Your heart will thank you!

 

Clanton, N. (2019, May 15). Study finds there really is such a thing as too much coffee. The Roanoke Times. Retrieved from: https://www.roanoke.com/news/trending/study-finds-there-is-such-a-thing-as-too-much/article_9be43e99-d32c-5833-8ee6-928f57ef2bb6.html

 

What to Do When You Want to Take a Nap After Lunch (but You Can’t)

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Stressed overworked man studying sleepy on desk.

Do you often feel tired after eating lunch? More than anything, do you just wish that you could crawl under your desk and take a nap? If so, you’re certainly not alone. It’s a pretty common phenomenon.

But since it’s not acceptable in most workplaces to lie on the floor and sleep, it’s a good idea to try other approaches to overcoming that after-lunch slump. Here are a few suggestions:

  1. Eat your breakfast – Don’t skip this important meal! If you do, you’ll probably feel super-hungry by lunchtime and eat a large lunch that may make you feel lethargic.
  2. Eat small snacks – Eat small, healthy snacks throughout the day. They’ll help to keep your energy up. Things like nuts, sunflower seeds, hummus, apple slices, and peanut butter are good choices. Try to avoid sugary snacks, if you can.
  3. Eat a proper lunch – Try to avoid foods like pizza, french fries, and white bread. These types of things will give you a quick burst of energy, but you’re likely to crash soon after that. The most energizing lunches are those that includes both protein (like chicken, fish, or eggs) and complex carbohydrates (such as veggies and beans).
  4. Stay hydrated – Dehydration can cause feelings of fatigue. So drink water throughout the day. Avoid soda and other sugary drinks.
  5. Stand up and walk around – Moving around can lead to increased energy. So you should take regular breaks throughout the day. Stand up, stretch, walk around your building a little bit, and maybe even go up and down a flight of stairs. You’ll feel better both mentally and physically!
  6. Go outside – Natural light can help to wake you up, ease your stress, and elevate your mood. So, if possible, try to get outside for a little fresh air and sunshine.

 

Nowak, C. (n.d.). Falling asleep at your desk? 11 tips for energy after lunch. Reader’s Digest. Retrieved from: https://www.rd.com/health/wellness/energy-after-lunch/

Steen, J. (2016, January 9). Sleep after lunch? We found out exactly why it happens. Huffington Post. Retrieved from: https://www.huffingtonpost.com.au/2016/08/31/sleepy-after-lunch-we-found-out-exactly-why-it-happens_a_21463330/

Work or Health – Which Comes First?

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Stethoscope

We all know that we need to take care of ourselves and get regular medical checkups. Preventative healthcare is important! But according to a recent poll of 2,000 U.S. workers, many employees feel like they can’t make time for doctor’s appointments. They’re too concerned about how their managers might react to them being away from the office.

Researchers found the following:

  • 50% of respondents said that their managers made them feel like they should not schedule medical checkups during work hours.
  • 50% of respondents worried that if they did leave work to go to the doctor, it would hurt their chances of getting a promotion.
  • 60% of respondents felt uncomfortable whenever they were required to leave work for a preventative care appointment.
  • 86% of respondents said that they would cancel a preventative care appointment due to workplace pressures.
  • 18% of respondents said that they would be more likely to miss work to take a pet to the vet than they would to get a medical checkup for themselves.

When employees feel like they can’t (or shouldn’t) take time off of work to get a necessary medical checkup, they’re jeopardizing their health. In addition, in companies that discourage employees from getting preventative care, productivity and efficiency tend to go down, while costs tend to go up.

To combat this problem, managers should encourage their employees to get necessary medical checkups. They should also lead by example, and make time for their own doctor’s appointments. If employees see their managers taking time away from the office in order to receive preventative care, they’ll realize that it’s OK to do the same.

 

Zocdoc. (2016, October 11). By the numbers: The conflict between work and health. Retrieved from: https://www.zocdoc.com/about/news/unsick-day-by-the-numbers/

 

Stretch It Out

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Stretching_Woman

Studies indicate that the average adult spends between 6 to 13 hours a day sitting down. If you have a desk job and you also enjoy relaxing on your couch in the evenings, you probably fall somewhere in that range. (I think I average about 10 hours a day.)

But all that sitting can be hard on your body – especially your spine. If you tend to hunch over your keyboard, you can easily end up with an aching back.

So what can you do to alleviate the pain? According to Dr. Tony Delitto, a professor of physical therapy and dean of the School of Health and Rehabilitation Sciences at the University of Pittsburgh, here are two of the best stretches that you can do:

  1. Stand up. Put your hands on your hips. Then bend backwards. Hold that position for about three seconds, and then straighten. Repeat this process five times, every one to two hours.
  2. Raise your hands above your head. With one hand, grab hold of your opposite wrist. Then stretch upwards. Switch your hand position and repeat.

According to Dr. Delitto, twisting and cracking your back doesn’t seem to provide much of a benefit. And you should be careful about bending over and touching your toes. It’s easy to overdo it, stretch too far, and possibly pull a muscle. In his opinion, the very best (and easiest) stretches are the ones described above. They’ll align your spine, improve your posture, and lead to better health. Happy stretching!

 

Mitchell, H. (2016, May 16). The best stretches for your back after sitting a long time. The Wall Street Journal. Retrieved from http://www.wsj.com/articles/the-best-stretches-for-your-back-after-sitting-a-long-time-1463411850

 

Sit at Your Own Risk

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OfficeChair

Most of the time, when I’m at work, I’m either sitting at my desk or sitting in a meeting. In other words, I sit a lot. My coworkers do the same thing. We all spend hours sitting behind our computers or around conference tables. Unfortunately, this may not be entirely healthy.

Researchers have found that people who sit for extended periods of time are at an increased risk for a variety of diseases, such as osteoporosis and diabetes. But hey – too much standing is bad for you too! Apparently, if you spend hours on your feet, this can lead to health issues such as back and foot problems.

So what’s the answer? Should you sit or stand? Well, researchers recommend that you do a little of both. Even though you might sit most of the day, you should stand up periodically and try to incorporate some light activity (like walking) into your daily routine.

  • Alan Hedge of Cornell University suggests that for every half hour that you work, you should stand for eight minutes and move around for two minutes.
  • The British Journal of Sports Medicine says that during an eight-hour workday, people should try to stand or engage in light activity (like walking) for two to four hours.
  • And NASA found that muscle and bone density were maintained when employees stood up for two minutes, 16 times a day.

Is this really doable? Well, the amount of activity that NASA was investigating is pretty easy to achieve. Basically, during an eight-hour workday, you just need to stand for four minutes each hour. Easy! But standing, walking, and stretching for two or more hours a day? That might be difficult.

You could get one of those standing desks – but that might actually lead you to stand too much. Perhaps a better idea is to start taking “walking meetings.” When you need to meet with one or two people, invite them to walk with you rather than sitting in a conference room. There’s no reason for people to be sitting in order to have a conversation.

Can you think of other ways to be more active while still getting work done? Share your thoughts in the Comments section below!

 

Reddy, S. (2015, September 29). The Toll of Sitting All Day. The Wall Street Journal, pp. D1, D3.

 

New Year, New You: Six Questions to Ask Yourself Before Making That New Year’s Resolution

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New Year Goals1

A big day is coming. It’s January 1 – day one of your annual self-improvement project. Lose 10 pounds. Pay off some bills. Make more friends. Advance your career. Be happy.

All of these are worthy goals, but are you really prepared to implement them? Below are six questions to ask yourself before you stumble down the self-improvement road and find you’ve lost your way.

  1. How motivated are you, really? Does your plan have a clear pay-off that matters to you? “Lose 10 pounds” is pretty clear, sure, but “Feel good and look good for my daughter’s high school graduation” is better because it gets to what the 10 pounds represent – your self-image and self-esteem. You will feel more focused when your goal is compelling. Otherwise, save yourself the frustration!
  2. Do you have the time and energy you will need to add this project to your already hectic life? Even if you are amply motivated, what else is going on in your life that might interfere with your plan? For instance, “Run 2 miles twice each week” doesn’t make sense if you are already overscheduled, don’t live close to a running track, or are dealing with personal issues that prevent you from running at all. Take this reality check now!
  3. How realistic and measurable is your goal? “Find a better position in 2015” is reasonable only if facts support it. For example, if your research shows that people in your field generally need an average of 18 months to make a transition, you should adjust your timetable – or your goal – accordingly. Another obvious but vital ingredient is creating a plan that plots out your success in small, achievable steps. “Get a little exercise this week” won’t do it!
  4. Do you have the information, tools, and resources you need? Avoid the ready, FIRE, aim approach. Yes, you want to take action now, but what have you packed in your “suitcase?” For example, let’s say your goal is to have more friends. Great! But why? If it’s because you are lonely, do a little more reflection. Why are you lonely? Your answer will direct you to the tools and support you need for your plan, which in this case might be a counselor, a directory of civic organizations, a Yelp search, or adding Skype to your iPad.
  5. Do you have the ability to apply the information, tools, and resources you need? If you have traveled down the New Year’s Resolution road before, only to find you’ve abandoned your goal by Valentine’s Day, maybe you need to change course. The best way to do that is to get feedback from people who know you well and/or people who are trained to help you. Your “team” could include a professional coach, trainer, counselor, mentor, support group, or friend. Don’t do this by yourself!
  6. How will you make yourself accountable? Everyone has heard of – or owns – a Fitbit by now, but look beyond the newest technology. Remember your workout pals, coach, mentor, and trainer that we talked about in the last question? Enroll them in your goals by sharing the timeline of your sub-goals (you’re doing this in steps, right?) and then give them permission to ask you about your progress.

Finally, I was going to end this post with a bracing motivational quote, but who cares what I think! Find your own inspiration – and get going!

Be Healthier, Happier, and More Successful — Starting Today

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puppy

An act of kindness a day keeps depression at bay.

How are you feeling today? Energized, capable, connected, and peaceful? Or are you bored, sad, lonely, unfocused, or isolated?

If it’s the latter, this may be the cure you’ve been looking for: kindness.

Why kindness? Mental health authorities around the world say that practicing acts of kindness frequently produces multiple health benefits. According to the UK’s Mental Health Foundation, for example, kindness:

  • Promotes positive physiological changes in the brain associated with happiness
  • Slows heart disease and the aging process
  • Encourages a sense of belonging while reducing feelings of isolation
  • Helps people gain perspective and balance
  • Improves a person’s confidence, control, happiness, and optimism
  • Reduces stress
  • Helps minimize negative feelings
  • Helps us live longer and healthier lives

As a 2011 article in the Huffington Post explains, “Oxytocin (which we produce through emotional warmth) reduces levels of free radicals and inflammation in the cardiovascular system and thus slows aging at its source. Incidentally these two culprits also play a major role in heart disease, so this is also another reason why kindness is good for the heart.”

Convinced? Are you ready to “pay it forward”? Here are some ways to get started. Smile at someone who is looking miserable. Volunteer an hour this month to a cause you support. Donate a few dollars to a local charity. Text or email a few words of recognition to an unsung hero. Call a friend or family member who is struggling right now.

“Kindness is a language that the deaf can hear and the blind can see.” Mark Twain.

 

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