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Heal Your Mind to Heal Your Heart" - Your Health Success ezine
August 08, 2017
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Health Report: Heal Your Mind to Heal Your Heart
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Optimum Health Tip:Fill Up with Fiber
One of the best things you can do for your diet plan and, more importantly, your body’s overall health is to eat plenty of fiber.
Fiber does many things for your body that make it an excellent addition to your diet plan. For example fiber helps:
· Fill up your digestive system and make you feel full
· Lower cholesterol
· Allow for regular bowel movements, relieves constipation
Fiber is an excellent way to help improve your health, but many people only get a tiny amount of fiber daily compared to what they actually need.
In order to increase your fiber, you need to eat more plant-based foods and whole grains. Fiber can be found in:
· Fresh fruits and vegetables
· Whole grain bread
· Whole grain cereal
· Whole grain rice
· Legumes such as black beans, pinto beans, and navy beans
· Flax seeds
Foods that are not high in fiber include those made with wheat flour, white rice, and any animal product. While you don’t have to eliminate foods that are low in fiber from your diet, you need to make sure you’re adding plenty of foods that are high in this critical nutrient.
Even adding one serving per day can help you to see a health benefit. Not sure how to get started with adding fiber?
Make a simple switch from white bread to whole grain bread. Eat an apple. Grind up some flaxseed and add it to your cereal or yogurt.
Small steps will help you to stay on track. Adding fiber is simple, but powerful. If you want to feel full, lower your risk for heart disease and cancer, and have regular digestion you can’t beat the benefit of natural fiber.
"Continuous effort--not strength or intelligence--is the key to unlocking our potential."
– Winston Churchill
"The distance is nothing; it is only the first step that is difficult."
"You’ve got to get up every morning with a smile on your face, and show the world all the love in your heart."
REPORT: "Heal Your Mind to Heal Your Heart"
A study in the Journal of Behavioral Medicine has indicated that once anxiety and depression sets in, you've unleashed the possibility that you'll develop heart disease in the future.
We all know some of the factors that contribute to heart disease - primarily genetics and our poor food consumption (or lack of healthy foods in our diets). But most people never consider sheer stress and anxiety as a source of actual damage to their body's heart.
The Connection Between Disease and Depression
The study - carried out at the School of Population Health of the University of Queensland in Australia, was focused on women over 40 who had experienced stress but who had no sign of heart disease.
Over time, their depression and anxiety seems to be a factor in the development of heart disease.
It was a 15-year look at how heart disease developed in these women. Researchers were looking for both depression and anxiety combined as a contributing factor.
What they found was that in the women who were newly diagnosed with heart disease during the study, they were more likely to have both depression and anxiety.
What scientists concluded is that when you have these types of mental health issues to fight in your life, your nervous system can't perform accurately.
And when you're depressed, you tend to lack physical activity, engage in unhealthy food, cigarette and alcohol addictions, and neglect your overall well being.
Another 10-year study by the Heart Foundation found that heart attacks can occur from major life traumas, such as the death of someone you love, disasters of nature like hurricanes, tornadoes, etc., and domestic terror attacks.
The study also found that chronic stress - especially in women over the age of 45 - contributed to more heart problems as well. But that doesn't let men off the hook, though.
No study to date has singled out stress as the sole determining factor for having heart disease, but there's no mistaking the fact that it can contribute to it. It could be because depression and anxiety cause poor self-care behaviors.
One thing doctors know is that a large number of patients' visits to the doctor are due to chronic stress. It can take a toll on your body, causing fatigue, panic attacks, high blood pressure, high cholesterol and more.
What happens when you get stressed is that your body experiences a fight or flight reaction. Your adrenaline gets pumping and you tense up.
Your heart rate soars. Fat gets released into your blood because it's used to give you a jolt of energy. Even your blood clots easier.
This wouldn't be a problem for your heart if it happened once in awhile, but for many individuals, depression and anxiety is a never-ending problem. Your heart needs rest and relaxation.
It shouldn't always be battling increased blood pressure, a barrage of cholesterol, and rapid heart beat.
What will happen is that your heart might start beating abnormally more often than not. Your arteries can thicken, too - setting you up for a heart attack or stroke.
Gauging Your Stress Level for Heart Health
You may or may not have an issue where stress - in the form of depression and anxiety - is affecting your heart health.
Some people have minor stress while others are mired in it and don't even realize how bad it's become.
Ask yourself if you've been going through a lot of traumatic, nerve-wracking or frustrating situations in the past year. That might include:
* Changing jobs, having stress in an existing one, or having no job
* Adding to your family either with a birth or marriage
* Losing a loved one or a good friend
* Long health issues
* Struggling in a relationship
* Moving home
* Continual stress like traffic
* Being sued
* Struggling with money
Think about how you've physically felt lately. Stress is evident in our minds, but sometimes we overlook the physical effect until it's too late.
If you're burdened by an unhealthy amount of stress, you might notice a few common stress signs early on.
Your jaw might hurt in the morning. This is a sign you're clenching your jaw or grinding your teeth at night. You might also suffer from headaches and feel stiff in your neck area.
As stress really takes a toll on your body, symptoms get more serious. You might have dizzy spells, insomnia, feelings of panic attacks where your heart is racing, you're sweating and you feel nauseous.
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REPORT: "Heal Your Mind to Heal Your Heart" continued:Ways to Cope With High or Chronic Stress
If you make a decision that stress might be an issue for you, then you have to see if you're capable of getting it under control so that your heart is protected and you're not setting yourself up for a heart attack or stroke.
First, there are some things you don't want to do when it comes to managing your stress.
Don't take the route of asking your doctor to let you pop a pill for your stress unless it's a last option. Pills just mask a problem - they don't help you learn to cope.
Don't use food to help you get in a better mood. The comfort food that many people use to self medicate during stress only causes more problems for your health.
Never turn to cigarettes and alcohol (or drugs) to help ease your anxiety. None of these things assists you in building a healthier heart. They just do more damage to your body.
Exercise by itself helps your heart - but it also releases endorphins, which help your stress levels plummet back to a manageable level.
You can get as little as 20 minutes of exercise a day to reap the benefits of exercise.
Practice good time management. Whether you're rushing around because you've over-scheduled yourself or you've procrastinated to a point where you're now panicked, a lack of time is one of the top stressors most people list about their lives.
Implement good sleep hygiene. That means you're protecting your heart by getting plenty of Zs at night.
You can't function properly and handle stress gracefully when you're running on empty.
Just as not getting plenty of sleep can be a problem, it can also be a problem if you get too much sleep.
That's a sign of depression, so if you can't get out of bed and face the day, it might be time to call the doctor and set up an appointment for professional help.
Eliminate any stress that you can. That might include:
* Tasks at your job that you can delegate
* After school activities
* Community commitments
* Chores that others can help with
* Toxic relationships that bring you down
* Drains on your financial stores
Start replacing bad habits with good habits. Things like nutrition may not sound like it affects stress levels (and in turn heart health), but it does.
When you feel like your energy is drained because you've crashed from a sugar high, and you're not tired - it makes you unable to handle stress as well.
Engage in specific stress relief measures. For some, it might be:
* Deep breathing
* Connect with friends by socializing
* Tai Chi
Learn how to say no to other peoples' demands. You might have people from your personal life, from your child's school, from your church, or from work trying to get you to take on more responsibilities. If you need less stress, don't be afraid to say no.
If anger is your primary reaction, then you need to focus on anger management so that you can control your reactions to the daily stress that you undergo.
And let go of any grudges you've been holding against other people because it only wears you down physically and emotionally.
Embracing a Positive Mindset
It's been proven that optimists live longer than pessimists. That's because those who look at life with a glad half empty are often suffering from heart sabotaging issues like depression and anxiety.
But it's not as easy as flipping a switch and suddenly thinking everything is all rainbows and unicorns. In fact, you're not supposed to wear rose-colored glasses and be fake about how great life is, either.
What you need to do is work on a mindset where you're realistic about what life has given you and then tackle it with a positive attitude that you're capable of working through any issues that arise.
There's always going to be stress in your life. It's unavoidable as a whole. But with the right attitude, you can meet situations head to head and handle them with ease.
Every day you need to reiterate to yourself that you're capable of handling whatever arises. Stay level-headed about what's going on. Don't overreact and make a bigger deal out of something than it really is.
Take a deep breath and look at whatever is happening and think logically about how you can make it better. Don't let feelings of doom and gloom overrun your thoughts.
Chances are the worst-case scenario will never happen, and even if it did, it's not the end of the world.
You'll recover from it. How can you get a better mindset that helps vaccinate you against stress and protect your heart?
Practice positive affirmations. This is when you vocally and mentally reaffirm to yourself that things are going to be okay.
Some people start their day off this way and end it this way - or call on positive affirmations during times of crisis.
Smile. Research shows that smiling actually improves your stress handling abilities - but not just any smile will do. It needs to be a full smile where your eyes and the muscles around the mouth actually change shape.
Find ways to laugh a lot. Whether it's through a funny show on TV or a date night out to a live comedy club, laughter can help people physically and emotionally.
When you laugh, the lining of your blood vessels dilates and improves blood flow.
Finding ways to manage your stress won't just ensure that your heart is protected. It's going to give you a better quality of life, which will improve your relationships, too.
Taking responsibility for your own wellbeing requires research and study, learning from others, and experimenting to learn what works for you and your lifestyle.
There are more tips here for stress management and on the site you will find a whole A to Z guide of health issues and self help strategies with suggested home remedies that you can evaluate and apply to your life.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
Learn more about improving your general health by getting better Nutrition for your Cells
We also have a free report that you can download when you are there about this subject!
We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.
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Warren’s Notes :Another week has slipped by. They keep doing that, don’t they.
This week had something different in it. With the restrictions from my hip operation meaning I am still on the 6 week driving ban, ‘different’ things are quite welcome.
This may sound a bit weird but I think today I will talk about my house, my old house.
When I was young, . . . . . . . . . last century some time. I’d started work as a photographer in our family business and was getting settled. Most of my friends, who were working, had gone out and bought nice cars. That worried me as I could see that the cars would end up one day in the rubbish and the money would be gone. Instead I went out, at about 20 years old, and bought a house.
It was a simple 3 bedroom Californian bungalow on a big corner block. I took a personal loan for about 25% of it and the agent gave me the rest on interest only. Basically, I did not have much money at all to put into it. Over time I paid the loan and rented the house to pay the interest only cost. When I got married we had a house to move into. We renovated, and that became home. As the years past and one child become two, then three, then four, the house was just too small so we moved to a bigger house. That is a 4 bedroom Californian bungalow on a big block that we live in now.
The old one was rented out. When the land price rose enough we subdivided a couple of blocks off the back to help subsidize taking 3 of our children overseas for 12 months, 10 years ago.
For the last 3 years, around everything else, I have been renovating the place, with the help of a few other people, from new stumps and floors, new kitchen, through to new or refurbished everything else.
When it was finally finished we put it on the market and during the week there was a discussion about price, and the house is now sold. This is why this is at the front of my mind at the moment.
It has been an interesting journey with the house. Initially it was a savings program that also gave credit record with financial institutions. After that it was our own place. Then it gave a cash infusion to help support the travel. Finally, it was another savings goal as I did those renovations out of cashflow. Now, all these years later, we can let it go and the funds from it can do a full makeover of our current house.
I think about this having such a range of impact over such a long time and how quietly doing the little things, making the monthly payment, month after month, year after year, ends up having a real impact on quality of live at the other end of my life.
This is a bit like taking nutrition supplements every day, doing regular and consistant exercise, and generally paying attention to wellness. It seems to just plod on forever but, over time, the cumulative effect of those things have a bigger and bigger impact on your life.
The people who ignored them get sick and tired.
God willing that nothing terrible happens to you, but barring massive outside events, what will ultimately happen, the quality of life you have along the journey, is definitely in your own hands.
My hip replacement has gone so well, the core health has been such a support, and the exercise has meant that recovery has been so good, that I have had to stop and ponder this.
Like the house, the things we do every day in the slog of just living have a long-term impact on everything.
I thought perspective that from this end of the journey was worth taking a minute to write up.
I hope you enjoy the coming week and things go well for you.
Have a Laff!Lessons I've Learned
Some are familiar, but many are new (at least to me) and they all make me smile. Enjoy!
Now that I'm 'older' (but refuse to grow up), here's what I've discovered:
1. I started out with nothing, and I still have most of it.
2. My wild oats have turned into prunes and All Bran.
3. I finally got my head together; now my body is falling apart.
4. Funny, I don't remember being absent minded...
4. Funny, I don't remember being absent minded...
5. All reports are in; life is actually is unfair.
6. If all is not lost, where is it?
7. It is easier to get older than it is to get wiser.
8. Some days you're the dog; some days you're the hydrant.
9. I wish the buck stopped here; I sure could use a few...
10. Kids in the back seat cause accidents.
11. Accidents in the back seat cause kids.
12. It's hard to make a comeback when you haven't been anywhere.
13. The only time the world beats a path to your door is when you're in the bathroom.
14. If God wanted me to touch my toes, he would have put them on my knees.
15. When I'm finally holding all the cards, why does everyone decide to play chess?
16. It's not hard to meet expenses... they're everywhere.
17. The only difference between a rut and a grave is the length and depth.
18. These days, I spend a lot of time thinking about the hereafter. I go somewhere to get something and then wonder what I'm here after.
19. I AM CAN'T REMEMBER IF I HAVE MAILED THIS TO YOU OR NOT!
20. Funny, I don't remember being, . . . absent minded...
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