How Our Emotions Effect Our Health

 
There is more and more scientific evidence to support how our emotions effect our health.  Whether it is a positive effect from experiencing positive emotions, or a negative effect from experiencing negative emotions, our emotions play a big role in our health.

 
One of the preeminent experts in positive psychology and author of the book "Flourish", Martin Seligman PhD states that there is scientific certainty that our emotional outlook effects our physical health.  Scientists now know that good feelings have a positive effect on our bodies, and negative emotions create negative physical responses.

 

When we are happy, joyful, peaceful, and feeling those positive emotions, our immune system becomes  stronger and is able to fight off colds, flues, and illness's better.  When we are stressed, angry, jealous, fearful, or are experiencing any other kind of negative emotion, our bodies spike in the hormone cortisol which will suppress our immune system and leave us less able to fight off illness and disease.




The trick is learning how to take control over our emotions so that we do not dwell in the negative.  Being conscious of our emotions is the first step in being able to control them.  A study published by "Psychosomatic Magazine" found that patients who wrote about their worries for thirty minutes a day had a healthier immune system and also had fewer doctor visits relating to their illness.  We can choose to feel negative emotions, or we can choose to see things in a more positive light.  The choice is always ours to make.

Sheldon Cohen PhD from Carnegie Mellon University studied 193 patients to determine their level of positive emotions.  He exposed the participants to a virus and found that people who scored low on positive emotions were three times likely to succumb to the virus.  Clearly our emotions are powerful when it comes to our health.




Lara M. Stepelman PhD professor of psychiatry and health behavior at the Medical College of Georgia states that, "We all have the ability to choose an optimistic mind-set.  With practice we can get better at it."  Just like we train our bodies to become fit and healthy, we must train our minds to become fit by thinking and feeling more positive emotions.

There are many ways to reduce our negative emotions.  Many of us let our emotions happen as if we are just a bystander and not the one controlling them or making them happen.  We are the only ones that can control them and change them to a more positive feeling.  The tools that can help reduce our negative emotions are meditation, tai chi, exercise, a healthy diet, and surrounding ourselves with people we love and who love us.  Staying away from toxic media such as news shows, violent movies, negative press, reality shows, and other forms of entertainment that dwell in negative activity, are a good choice to make when you are trying to stay in positive emotion.

We can take charge of our health by taking charge of our emotions.  Studies show that people who for the most part live in positive emotion, are healthier for it, while people who live experiencing mostly negative emotion suffer ill health.  Since it is a choice, why not choose to be healthier by feeling more positive?  If you are a negative thinker and feeler, you will need to retrain yourself to be more positive.  It can be done by being conscious and aware of how you are feeling and thinking.....keep choosing to be positive!




Wishing You Health and Happiness,
Queenie

What to Do When You are Feeling Sick

I am a big believer in doing all you can to naturally prevent illness, such as; eating healthy, exercising regularly, getting plenty of rest and sleep, drinking lots of clear water, and practicing your positive thoughts and actions. These things will help to keep you healthier, but if you catch a virus or infection, other steps need to be taken.



When your body is fighting something, some of the things you want to stay away from are usually the things your body won't want anyway, like sugar, coffee, rich food, and alcohol. That tells you a lot about those things....they aren't good for you.




I never want coffee when I am not feeling well. It is very acidic and most likely will make you feel worse. Sugar and alcohol are the same. They cause your body to become more acidic, and that will not help you when you are sick.


When you are feeling ill, it is not a good time to exercise.  Your immune system is compromised when you are sick and exercise will weaken it more.  Begin to exercise when you are feeling better and gain more strength.



It is amazing how smart our bodies really are. When you get sick you most likely will want little to nothing to eat. Or you will want something that is bland or easily digestible. Your body needs a energy to heal itself when you are sick, and digesting food requires a lot of energy, so your body will lose its appetite to focus on healing.


I also try to stay away from taking medications unless absolutely necessary. This last week it was absolutely necessary. It is difficult to get rid of an infection without the aid of antibiotics. If used occasionally, and not abused, they are miraculous. Too many people take antibiotics when they don't need them, and that can create health issues.



Listen to your body when you are not feeling well. Don't eat or drink things that will make you feel worse. Drink lots of fluids, get plenty of rest, and if you need a doctors care, get an appointment.




There is nothing like feeling your best. Whenever I find myself down with a sickness, I am so thankful that most of the time I feel fabulous. There is no truer saying than "without your health you have nothing". I have so much empathy for anyone that deals with chronic illness. It is a blessing to have good health, and I never take it for granted. I am truly blessed.



Wishing You Health and Happiness,
Queenie

Nutrition Basics

Basics You Need to Know About Nutrition

Lets discuss some of the basic things that we should know about nutrition that will help us create and maintain a healthy body.  First of all we need to understand that our bodies need a certain amount of protein, carbohydrates, and fats, to perform at our best. 

We need protein to build muscle, repair tissue, and it is essential for growth.  Amino acids are the building blocks of protein and provide the transport of nutrients, oxygen, and waste throughout the body.  Protein makes all life possible.  Eating healthy, lean, portions of protein each day are important if you want to be healthy.

 
Good sources of animal protein can be found in eggs, chicken, turkey, beef, and pork.  Fish is another way to find a good source of protein, and usually has less fat in it.  Fish also provides you with omega 3 oils that help keep your body running better.  Many people choose to get their protein from vegetable sources, as they prefer not to eat animals.  This can be done, but if you choose this way of eating you will need to make sure that you are getting your minimum of 50 grams of protein a day to insure good health.  It takes a little more know how to find that amount of protein in vegetables, but again it can be done.

Carbohydrates are very important for optimal health.  Without them you could not survive and be healthy.  Carbohydrates give you energy, it is basically your fuel, as gasoline is to a car.  There are two types of carbohydrates, complex carbs, and simple carbs.  It is the complex carbs that you want to have the most of.  Complex carbohydrates are vegetables and fruits, or what I like to call "Natures" carbs.  They are packed full of antioxidants, fiber, water, and many other wonderful things that help our bodies stay healthy. 

Simple carbs are found in processed foods like breads, pastas, crackers, cookies, sugar, and chips.  Those are the carbs that you should limit if you are interested in being lean and healthy.  It is the processed carbs that have less nutrition and are a leading cause of obesity in our country.  Eat them occasionally, if at all.

Fats are also essential for optimum health, but it makes a huge difference in the kind of fat you are ingesting.  Animal fats are the most harmful of all fats, and that includes butter!  It is animal fat that creates cholesterol.  Vegetable fats never harden in your arteries.  Keeping your animal fat intake low, and your vegetable fat as your main source is a healthier way to eat.  Refer to my blog on "The Low Down on Fats" from January 2010 to read more on different types of fat and its function.

There are different opinions on how much of protein, carbs, and fats that we need.  I always believe that it is an individual thing to a point, but only to a point.  For instance my body works better when I eat animal protein as opposed to being a vegetarian.  I have tried many times to be a vegetarian, but I am healthier when I eat animal protein.  Some people believe you should have 30% protein, 30% fats, and 40% carbs, in your daily diet.  Others believe you should eat less fat and more protein.  I believe you need to find what works for you.  Personally I work better on more complex carbs, and less fat and protein. 

There is a belief that your body type dictates how you should eat.  Whether you are predominantly a Mesomorph, Endomorph, or Ectomorph, can determine how much protein, carbs, and fat you should have.  It is an interesting science that I think holds a lot of truth to it.  There are tests you can take on line to find out what type of body you have.  Just put "body types" into a search engine and you can learn what type you are.

After understanding the components of what we should eat, we also need to know the amount of calories that we are taking in.  As I have stated many times, it is not just the amount of calories that is important, but the quality of calories that should be looked at.  200 calories of vegetables is a much better choice of calories than 200 calories of cookies.  So calories should not just be counted, but chosen for their quality. 

Most women should be eating between 1500 and 2000 calories a day to maintain their weight.  Men should eat between 2000 and 3000.  This will depend on many variables like weight, height, basal metabolism, and amount of muscle you have.  Remember that your basal metabolism is what it takes for you to be alive for twenty-four hours without moving.  To get a true basal metabolism reading you will have to see a doctor, but the average person who is fit and not overweight usually has a basal of around 1500 calories a day.  Our basal metabolism slows as we age, with inactivity, and having a high body fat percentage.

Knowing these basic facts about nutrition will help you to make better choices when it comes to eating healthy.  It is always about choices, so choose healthy proteins, healthy carbs, healthy fats, and healthy amounts of calories if you want to feel good, look good, and perform at your best.  Knowledge is power, and being healthy is too!

Till Monday,
Queenie

Nutrition and Mindfulness

 
Now that you have been focused on training your mind to avoid negative thinking and negative behavior, lets apply that to your nutritional needs, and how you choose to feed yourself.  If we understand that we are the ones that choose every thought and every action in our lives, then we know that when we choose to eat poorly, there is no one else to blame but ourselves.

It is typical for many people who want to lose weight to feel as if they have no control over choosing to eat unhealthy, fattening foods.  Of course this is not true.  We always have control over what we eat, but many people choose to eat those unhealthy, fattening foods because they have become addicted to them.  People who eat a diet that is primarily made up of white flour, white sugar, high fat, processed foods, can actually become just like a drug addict.  Their bodies begin to release dopamine, a neurotransmitter that makes us feel good, only when they are eating those unhealthy foods.

This is the reason why we have so many obese people in our country.  We are a nation of food addicts, and it is on the increase each year due to the amount of processed and fast foods that we consume.  A person that has created this addiction will have the same difficult time getting off of it as a heroin addict has getting off of heroin.

So how does one stop their food addiction?  Just like any kind of addict, they will need to have support, focus, discipline, and a commitment to turning their situation around.  It won't be easy, but it can be done if one wants to get healthy and lean.

Working with our mindfulness training can help.  You must remember who is in charge, what results you are looking for, and then make the right choices to get you there.  If you continue to let your unhealthy foods have power over you, your results will be the same.  Be stronger than that.  Choose to get the results that you want by being in power over that side of you that wants to give in to bad foods.  Choose to get the results you want.

It is insanity to spend your life always wanting to lose weight, but continuing to eat unhealthy food.  It simply makes no sense to getting the results you are looking for.  It is somewhat similar to wanting to be a long distance runner, but never going out to run.  Or wanting to wake up in the morning to meditate, but never doing it.  You can talk about it until the cows come home, but unless you put positive action to it, it just won't happen.

When you are in situations where bad foods tempt you, remember who is in control.  You are, not some outside entity.  No matter what has happened in your life to cause you to overeat, you can change it by taking control of your thoughts and actions.  I realize that it is not always easy, but why do we always think that if it is not easy, we can't do it.  Of course it won't be easy if you have created a food addiction, but will it be easy to continue on a path of self destruction and ill health?

We must take control over how we choose to live if we want to be healthy and happy.  Being over weight is not just about size.  In fact size is the least of it.  Being over weight is mostly about your health and the quality of your life.  It is also about the fact that eating bad foods gives you little to no nutrition.  Without the right nutrition, your body can not function properly, and can lead to many different types of disease.  Your quality of life will not be there if you are obese.

That is one of the biggest problems with over weight people, they tend to focus only on their size.  If you could be 100 pounds or more over weight and be healthy, this conversation would be mute.  However you can not be obese and be healthy.  Obese and healthy do not go together.  We need to stay focused on the real issues when it comes to our obesity epidemic.  In order to be at your best with your health you need to have a body fat that is healthy for your age.  Anything over 30% is considered obese.  I would bet that 30% is now average in our country.

Most people who battle a weight problem, are eating from some kind of emotional issue.  It is so important to try and identify what those issues are if you ever want to gain control over it.  Knowing how to eat right and exercise is not the only answer when someone is eating emotionally.  You must go to the core of your issue, face it, and understand that food is your way of dealing with your problem.  Getting counseling for these problems is a good step to take.  There are also many books on this subject if counseling is not an option.  Not dealing with the emotional reason why you are eating will never solve this issue.  You might lose weight for a period of time, but it will most likely return if you have not addressed why you are eating emotionally.

So when you are faced with making choices of what you are going to eat, make sure you stay focused on the results you are wanting.  Choose to take control over yourself and eat healthy.  Choose to stay focused on creating a lean and healthy body.  Choose to stay in power over yourself.  Choose to have the life you are wanting by doing what it takes to get there.  It is all up to you.....no one else.










Till Monday.

Laughter is the Best Medicine

Did you know that laughter is one of the best things you can do for your health. Aside from eating well, daily exercise, and a positive mental outlook, laughter can be just another way to keep yourself happy and healthy.

In a study by the University of Maryland Medical Center, evidence showed that people who laugh and have a good sense of humor suffered less heart disease and heart attacks. It also showed that people who had had a heart attack seemed to have less of a sense of humor, and did not laugh much at all.

It might just be that people who laugh more, take things less seriously, therefore do not stress as much as people who see life in a more serious manner. Laughter lightens your load, and relieves stress and worry. We have to be able to laugh at things, or they will become more of a burden to us than they need to be.


When we laugh we are actually getting more oxygen to our cells. Our pulse and blood pressure go up, making laughter similar to a mini workout. In a good belly laugh, you know the kind where you just can't stop, our abdominal muscles get a good work out too.



A pioneer of laughter research, William Frye, claimed that it took him ten minutes on a rowing machine to get his heart rate up to where only one minute of laughter would take it.


Laughter also helps support our immune systems. Reducing stress with laughter allows our immune system to function better. Studies have also shown that laughter promotes better blood flow, better sleep, and can even help diabetics have better blood sugar levels.

Laughter is the best medicine! If we can laugh at most of our trials and tribulations in life, we will be better off. I know that there is nothing better than a good belly laugh with friends. I have also learned in an intimate relationship, laughter and humor must be a strong point of that relationship, otherwise it will not stand the test of time. Once all the initial romance begins to fade, laughter is what helps keep a relationship strong and healthy.

Norman Cousins, a former editor of the Saturday Review, believed that humor therapy helped to heal him from a debilitating disease that degenerated his connective tissue. He did not like the side effects of the drugs that he had to take, so he decided to use humor therapy instead.


Mr. Cousins checked out of his hospital where he was receiving medical treatment and checked into a hotel where he watched funny movies and read humorous books. Over time he experienced a gradual withdrawal of his symptoms, and regained most of his loss of movement. He wrote a book called "Anatomy of an Illness" in which he claims to have healed himself by laughter.


It all comes down to attitude in many ways. Laughter represents lightness, being less serious, and being able to find humor in most things. People who laugh more are people who stress less. That is a good combination for being a healthier person.


So remember to laugh everyday. Find a reason to have one of those good belly laughs where your cheeks begin to cramp up, and your sides start to hurt! Giggle your life away and you will be healthier for it, not to mention happier!

Wishing You Health and Happiness,

Queenie

Thoughts Create Reality

I have become more and more aware of how our thoughts really do create how our lives unfold. It is particularly clear to me during these times of difficulty with the economy and political upheaval. Many people are having a tough time making ends meet, and are feeling scared of what is going to happen in the future.



It is hard to "think" good thoughts when it looks like everything around you is negative. Mostly what I hear from people are their stories of woe and struggle. When this kind of thinking is dominant in ourselves and in the collective population, the harder it will be to turn it around.



I know how difficult it is to stay thinking positive when it all looks so bleak, but what does thinking negative do for anyone? Thinking fearful and negative thoughts will only create more of that. If you are able to believe and think positively during a time that looks opposite of that, you will feel better, and will be able to create a more positive situation for yourself.



I have experienced this many times in my life. Dwelling on fear or lack never made it better for me. Things only ever got better for me when I began to think positively, and took positive action. As long as I talked obsessively about the bad things that were going on, that is what kept happening.




We all have a story to tell, but when that story is always about what is wrong, or how you have been victimized, things will never change for the better. It is when you have thoughts and belief that something good is happening, and you know opportunity is coming your way, that you will be able to shift the negative to a positive.



This takes a lot of practice and discipline to do, especially if you have been a negative thinker and talker for a long time. Be mindful of your thoughts and feelings. Stop telling your friends and family how bad things are. Begin thinking and believing that good things are coming to you.





It doesn't matter when positive change happens. What matters is that you think and believe that it will, no matter the outside circumstance. When you are in a negative mind set, you will not feel good. When you are in a positive mind set, you will feel good. So thinking and feeling positive will always make you feel better right now, and that is all you really have is now.



So no matter what is going on in your life that is difficult, upsetting, or fearful, you can shift those thoughts to positive thinking, and feel better now. If you believe that your thoughts create, like I do, then it only makes sense to practice more positive thinking and believing. If you choose to keep thinking fearful, and negatively, feeling bad will be your only outcome. If you choose to think and believe better things are on their way to you, you can feel hopeful and good right now.



Which way of thinking will you choose?

Wishing You Health and Happiness,

Queenie

The Six Components for a Healthy Whole Self

I think it is a good time to remind ourselves of the six components of getting to a "healthy whole self". Throughout this blog I have written over and over about these six components. If you are serious about being healthy in a whole sense, you should revisit my blogs beginning from January 1st up until today's date to find more on these topics.



The first, and I believe to be most important thing to begin your health journey, is to learn how to control your thinking. I refer to it as mindfulness, being conscious and deliberate about your thoughts. As I have stated many times, many of us are victims of our thoughts. Our mind chatter runs rampant with negative, fearful, thoughts that are never a help or benefit for us. It is key to understand that no one is in your head but you, and you are the one thinking those things. You are the one that can change how you think, and become in charge of any thoughts that you have.



Becoming mindful of our thoughts, actions, and emotions, will put you in the power seat, instead of being controlled by them. We can choose how we think, react, or emote to anything....in actuality we already do choose all of those things, but most of the time it is in an unconscious manner. So practice your mindfulness by choosing how you think, react, or feel, and most importantly, stay in the present time. Be mindful of this moment, it is all you really have you know, and that can set you free of past and future torment.





The second most important component for total health, is nutrition. It is very simple to understand how you should eat. I have said this over and over as well....Eat natures food for the bulk of your diet, and you will be healthier for it. Fresh fruits, vegetables, nuts, legumes, whole grains, and lean proteins, are what you want to eat. These are the foods that come from nature, not a factory where humans have disturbed natures balance.



Stay away from processed food, fast food, high sugar, high fat, foods. Stay away from foods laden with chemicals, artificial ingredients, and ingredients that you can not pronounce or know what they are. All of those things are found in processed foods. They have little to no nutrition in them, but are full of things that do not promote health. Stick to what nature has provided for you....that is how you stay healthy and lean.





Third on the list is exercise. You must move your body and involve yourself in cardiovascular exercise, as well as strength training to build muscle. A healthy body has a strong heart from doing something aerobic on a regular bases. Run, walk, bike ride, roller blade, swim, hike, or participate in any aerobic exercise at least five to seven days a week for optimal health.



A healthy body has muscle from doing strength training exercises for it to be strong, beautiful, and youthful. Building muscle is a must for health. Muscle increases your metabolism to help burn more fat even while you are at rest. Weight bearing exercise is crucial for a healthy body, and it will keep you looking great too.




Fourth on my healthy whole body to-do list, is making sure you are doing stretching exercises each day. You must stay flexible to reduce risk of injury and keep your body feeling good. Stretching or Yoga exercises open up your energy flow, reduces stress, and helps you to relax. This is a great thing to do when you are stressed or feeling anxious. Many people who practice yoga find it to be very meditative as well. Flexibility is a must for over all health.







The fifth component for a whole healthy self is meditation. I am not listing these in matters of importance, for I believe that meditation is of utmost importance for a healthy self. I have written several blogs about meditation which you can find in the archives. This is a tool that can change your life for the better on all levels, mental, physical, and spiritual. Meditation is a practice, it is not something you will master right away. It is something that will be of great benefit to you body, mind, and soul, for your entire life.





Last but not least, you must get your rest to be healthy. Without rest nothing will function properly for you. Sleep is where your body heals, restores, and rejuvenates itself. I have written blogs on rest and sleep that will help you to understand why it is so important. If you do not get at least eight hours of sleep a night, you will be sleep deprived. A healthy body gets its sleep!





So there you have the six most important components for a healthy whole self. Begin to incorporate these practices into your daily life if you are wanting to be at your best and feel your best. Your life will change for the better, I promise you that!




Till Monday,
Queenie