So what is important to you in your life? Are you living in a way that fulfills your purpose? And what does this have to do with being happier and healthier? The answer may be as simple as understanding your spirituality and how it benefits your health.
For many people spirituality — which does not necessarily mean religious belief — is at the core of their being. It is the lens through which they experience life and see the world. Understanding spirituality in the context of optimal health is extremely important.
For many people spirituality gets at the heart of what is important to them. Some may want to be healthy for health’s sake or to feel more alive and happy. But for many people, achieving optimal health is important because it ties in to their deepest values and beliefs and it brings them overriding joy and happiness in the present moment and throughout their lives. Understanding this and refocusing on it daily often leads to sustaining healthy behaviors for a lifetime.
For others, spirituality provides a sense of strength and healing during times of adversity, illness or death. Through the healing process people often draw on their spirituality to make more sense of the adversity.
There has been a great deal of interest in recent decades in understanding the impact spiritualty has on one’s health. Research has shown the positive relationship between health and religious practice as well as meditation, an understanding of humanism and living according to tenets of a well-defined morality.
It is unquestionable now that when people live their lives with a sense of meaning and higher purpose, their health improves. They have lower inflammation and increased immunity and therefore less heart disease, strokes and other complications from chronic diseases. Which by the way, has now been determined to be the No. 1 killer in society today.
Having a good sense of purpose makes you more resilient and better able to deal with the stress and demands of life. Living with a sense of purpose and meaning doesn’t merely help you get through an adverse time, but also improves your health.
So how does one determine what his or her purpose in life is? It can come from knowing you are helping others, serving a greater purpose or excelling at a skill or craft that is meaningful to you. So regularly ask yourself these questions to explore the role of spiritually in your vision of obtaining optimal health.
- What does it look like when I am spirituality centered and devoting my time and energy to the things that reflect my deepest values?
- What would need to happen for me to feel “successful”?
- Am I cultivating a daily practice of present awareness so I live my life in a more spiritually focused way?
- Once you define your sense of purpose and have cultivated an awareness of that purpose on a regular basis, you need to sustain that awareness so it further impacts your life and health. Do you believe and trust in yourself to be able to reach these goals over the long haul?
Of course you can with the proper attitude and accountability. You can bring yourself joy, live longer and be happier in the process.
We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution. It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.
Here are five steps to help you begin your own journey on the road to personal development:
- Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.
However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?
S — Specific: If you want to lose weight, for example, you need to specify how much.
M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin. Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.
A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.
R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.
T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”
- Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
- Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
- Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
- Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.
If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.
However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.
Lately I have not been getting enough sleep, which is worrisome because sleep deprivation leaves your body in a state of unhealthy stress. So I re-visited those things that promote quality sleep and soon got back into a proper routine. Quality sleep is critical to maintaining good health and performing optimally in our daily activities
A lack of sleep is associated with impaired learning, driving and work performance, faster aging of the brain and body, overeating, obesity, elevated LDL (bad) cholesterol and increased risk of diabetes and hypertension.
There is also evidence that poor sleep can impair your immune system and increase inflammation in your body. When you get enough sleep you can shorten the duration of a cold or other such illnesses and increase the number of cells that naturally kill mutant or deviant ones. Darkness, which is one of the things needed to get good sleep, produces the hormone melatonin, and melatonin is an antioxidant and inhibitor of cancer cell growth.
Let’s face it, a lack of sleep affects our physical appearance and emotional state. Our brain works best when well rested. It keeps us more alert and energized, and sleep improves our memory too.
But how much sleep is needed varies from person to person. The rule of thumb is 7-9 hours. The best way to tell if you have gotten enough sleep is determined by your alarm clock. If you need one to wake up daily, you probably are not getting enough sleep.
What are the strategies to getting a better night’s sleep?
- Minimize your use of a television, smart phone, tablet or laptop at night, and by all means do not go to sleep while using such devices. All of them emit light, typically blue in color, which suppresses melatonin production, so using them at or close to bedtime is disruptive. This is what caused my recent problem. I love to research things, read blogs and return less urgent emails at night after dinner. Now, instead of using such devices, I’ve gone back to reading a book at night. NOTE: I’ve heard you can get various apps that turn the blue light to yellow, but that hasn’t worked for me.
- Cut off lights. The natural rhythm of light and dark keep us alert during the day and promotes sleep at night by shifting how much melatonin our bodies produce. Clocks, phones, night and outside lights can disrupt this natural rhythm. And did you know that light exposure before bed can increase your risk of cancer? Any exposure to light before bed or during your sleep reduces the depth and quality of sleep. Even a low-level light through closed eyelids can reduce melatonin production. A sleep mask makes a lot of sense if you are bothered by excess light, although I’ve yet to use mine.
- Maintain a regular schedule of going to bed and waking up. Once you get into a good routine, you’ll no longer need an alarm clock. By waking naturally, you allow your body to go through its final sleep cycle, where the hormones shift, melatonin decreases and cortisol increases so you become alert.
- Your body temperature should drop naturally at night so make sure you keep your bedroom cool. Ideal sleep temperature is 68 degrees. By lowering the thermostat, avoiding alcohol and caffeine and minimizing noise, you give your body the best chance of a good night’s sleep.
- No surprise here but eating right and exercising are also important for sleep. One of the many benefits of exercise is it helps to physically tire your body so you are ready to get a good night’s sleep. Also, remember to eat your vegetables daily. Otherwise, your sleep may suffer.
I continue to read more and more about the side effects of the various prescription sleep aids on the market today. Relying on a sleep medication generally isn’t the best long-term solution for insomnia. Medications can mask an underlying problem that needs treatment, and they have side effects.
For example, some people who take Zolpidem (Ambien) or similar medications, such as Eszopiclone (Lunesta), do things while asleep that they don’t remember — such as driving, sleepwalking and preparing and eating food. Because you’re not awake, these obviously are dangerous behaviors.
Also, after taking sleep drugs, the Food and Drug Administration recommends that you avoid driving or doing activities that require full mental alertness the next day. This is especially important if you take extended-release varieties.
Sleep medications can be useful in the short term but don’t make them a habit. The best approach is to address whatever is causing your sleep problems in the first place. Remedies include many of the things I have talked about in this blog. In addition, counseling for anxiety or using stress-reduction techniques, such as meditation, can be helpful.
Boy, did I get a surprise last week. My doctor’s office called to say my blood work came back fine except for my A1C test — the one that provides information about a person’s average level of blood glucose (blood sugar) over the past three months. It is the primary test used to determine if you are pre-diabetic or have diabetes itself.
I recently read an article by designer Tory Burch about how growing up playing sports, in particular tennis, helped her develop her successful fashion career. As an entrepreneur myself, I appreciated her analogy since I too grew up playing tennis, swimming and running.
Now that we are in the holiday season, many of us resign ourselves to the weight gain that typically follows. Indeed, it is very hard to pass up holiday sweets that seem to be everywhere as well as extra servings of a traditional family dish. That’s why so many weight loss books are published at this time promising a “New Year, New You.”
So it’s no surprise that the No. 1 New Year’s resolution is to lose weight. But this year consider a broader approach to resolving the problem for more lasting success. Here are 10 points that my health-coaching clients have incorporated into their weight-management programs that you may want to consider:
1. Sleep better.
2. Work out more, whether it is outside, at the gym or home.
3. Begin a daily mindfulness or meditation practice.
4. Drink more water and get rid of diet sodas.
5. Eat more vegetables and less meat.
6. Organize your home, workspace or both.
7. Make new friends and/or spend more time with those you already have.
8. Improve work/life balance to allow more time to take better care of yourself.
9. Quit tolerating an uncomfortable situation at home or work out of fear. Define the problem and fix it.
10. Find an app or person to hold you accountable to whatever goal you are trying to achieve so you will create a lasting new habit.
There is a lot of help available, so take advantage of it now so 2017 can be your best year yet!
If you’ve ever tried to lose weight, especially after 50 years of age, you know it’s an extremely difficult challenge. You should also know that keeping off those extra pounds is even harder.
According to the International of Journal of Obesity, among overweight and obese adults, only 17 percent who lost at least 10 percent of what they started with were able to keep it off long term. And those who lost more are less likely to keep it off. So why is this?
The key to lasting change in any area of your life is developing healthy habits and sticking with them. So start now to develop good dietary choices. This makes managing the weight loss far easier. It’s also important to establish reasonable goals ahead of time. You can’t reach a goal if you don’t have one. When it comes to maintaining your body weight, keep that goal in mind and hold yourself accountable.
But don’t beat yourself up if you get off track occasionally. As I often tell my health-coaching clients, change is not linear. It’s OK to slip occasionally. Just get back on track as soon as you can and continue working toward becoming the best that you can be.
It’s also important to customize your diet to fit your lifestyle once you are in maintenance mode. The key is to find what works for you personally. One diet does not fit all, and neither does one diet-maintenance plan.
Fun times, vacations, dinners out, etc. are important. It’s fine to enjoy these times. They are a part of enjoying life. So plan accordingly. Keep your overall diet healthy and practical for your lifestyle. Here’s a time-tested rule of thumb: If you eat healthy 80 percent of the time, you can splurge for the other 20 percent.
Of course, no article on maintaining weight loss would be complete without reference to exercise. Exercise and nutrition go hand in hand. Exercise is a great way to break through weight loss plateaus and help you manage your weight once you have reached your goals. Whether you prefer a leisurely walk around the block, an intense 10k race, or anything in between, exercise is great for maintaining your weight, your energy and a critical can-do attitude.
Once you have hit your weight-loss goal, it’s wise to continue to build muscle mass with exercise such as resistance training. As we age, we lose muscle mass. But many women don’t want to build muscle, only lose fat. Unfortunately, you can’t have one without the other. Muscle burns fat and it important for maintaining your weight and keeping your metabolism revved up. The best way to lose fat is to build lean muscle with exercise and the right amount of protein, plant based protein counts too.
If you find you are struggling with losing weight, or keeping it off, accountability may be the missing piece for you. Give me a call for a free, 30-minute optimal health breakthrough session to see how I might be able to help.
If you observe and talk with people around you, you will find that most follow a formula for life that goes something like this…. if you work hard, you will become successful and once you become successful, then you’ll be happy. This pattern of belief is what motivates most of us in life. We think if we lose 10 pounds, we’ll be happy. If I can get into a regular exercise routine, I’ll be happy. In other words, success first, happiness second.
However, in the last decade groundbreaking research in the fields of positive psychology and neuroscience have proven that the relationship between success and happiness is just the opposite. Thanks to this new science, we now know that happiness is the precursor to success, not the result. Happiness and optimism actually fuel performance and achievement. Waiting to be happy limits our brain’s potential for success whereas cultivating positive brains makes us more motivated, efficient, resilient, creative, and productive.
So what is positive psychology? It is the belief that people actively seek and inherently desire happiness. And while happiness is influenced by genetics, happiness is a choice. People can learn to be happier by developing optimism, gratitude and altruism.
There is no single meaning for happiness. Happiness is relative to the person experiencing it; based on how we each feel about our lives.
Some proven ways to raise your level of happiness are: Mediation, Three gratitudes a day, Journaling, Finding something to look forward to, Committing conscious acts of kindness, Infusing positivity into your surroundings, exercising, spending money-but not on “stuff,” and exercising a signature strength. What are some things you do to raise your level of happiness?
Do you need to feel more in control of your happiness and health? If so, give me a call or send me an email. I offer a free, 20-minute discovery session to help you discover what happiness and good health look like to you.
To sweat or not to sweat? You’re better off with the first option, which, of course, comes naturally. Here are 10 benefits of sweating.
— Sweat is a built-in cooling system. The skin is covered with millions of sweat glands that cool like air-conditioning ducts.
—Humans typically produce from a half-quart to a full-quart of sweat per hour depending on gender.
—Sweat’s main job is to cool down the body. However, stress, anxiety and excitement can also cause sweating. Foods and beverages that increase anxiety, such as coffee and tea, can ramp it up too.
— Sweat is mostly water, a little salt and trace amounts of other mostly dietary substances including potassium, chloride, calcium, magnesium, copper, zinc and iron.
— The human body has two types of sweat glands. One is near the skin surface and has cooling properties. They produce a watery substance and are present in skin tissue from head to toe and concentrated on the brow, hands and feet. The other type of sweat gland is in human hair follicles. This produces a thicker substance that includes fatty acids and protein byproducts. When broken down by bacteria, this kind of sweat emits nitrogen and carbon compounds as well as ammonia. Unpleasant odor and staining might result.
— Men typically sweat more and easier than women while exercising. Women carry less water and sweat less to prevent dehydration. It’s an evolutionary trait.
— As skin changes during the aging process, sweat glands produce less sweat. This increases the risk of heat stroke. So remember to drink lots of water when exercising.
— Sweat glands produce a natural skin barrier that emits a natural antibiotic, which fights germs and infections, and help prevent bacteria from reaching the kidneys.
— Sweating is a mood changer. A good workout is great way to lift your spirits. That’s because the more you sweat the higher your feel-good hormones rise. Those hormones are known as endorphins.
— Sweating cuts accumulation of salt and calcium in the kidneys and urine. It also stimulates thirst. This washing out of the system has multiple benefits, which includes reducing the formation of kidney stones.
So do yourself a favor and sweat for at least 30 minutes a day. Simply move your body until you drench yourself, and be sure to have fun in the process.
I’m a high-energy person, and I plan to stay that way. But a lot of folks over age 50 have trouble getting motivated, and I’m not talking only about exercise. This also applies to dieting, social matters, school, finance, career and, well, you name it. Are you one of them? If so, here’s what you can do to get going and stay that way:
— Get organized, especially in your surroundings. Clutter in your home leads to clutter in your brain, which causes inertia, and is exactly opposite of what you need to reach your goals.
— Set simple goals that you know you can achieve.
— Develop a plan. You’ll never get there if you don’t have a simple plan — one that you can build on.
— Make time for yourself. If it’s 30 minutes of daily exercise that you want to achieve, block out enough time on your calendar to get it done, and the earlier in the day the better.
— Talk with others about your goals and how you intend to reach them. You’ll be surprised at how much this helps. It’s like thinking out loud, and if you have the right listener, one that doesn’t mind being a sounding board, you will become motivated.
— Think positive. Once you achieve your first goal, take note of how good you feel, expand your reach and keep on going. It’s OK to take a little time off, but primarily to rejuvenate your enthusiasm. The word “enthusiasm” makes a good mantra. It means “the spirit within.” I like to think of it as “good energy,” which is the fuel to power your success.
— Have fun. Whatever it is that you’ve set out to do, make it enjoyable. Celebrate life!