Martha Minniti

How to Strengthen Your Immunity

May 7, 2020 by Martha Minniti

A new study from researchers at the University of Bath supports the theory that keeping up regular, daily exercise plays an important role in helping you to maintain a healthy immune system.

Protecting our immune system is something we all want to take care not only during the normal flu and cold season but even more so now that we have been experiencing a global pandemic.

They reported that there is limited reliable evidence that exercise suppresses immunity, Instead they found that exercise is beneficial for your immune function.

Exercise can help your immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to your immune system with ageing, therefore reducing your risk of infections.

They conclude that infections are more likely to be linked to inadequate diet, psychological stress, insufficient sleep, travel and importantly, pathogen exposure at social gathering events like marathons — rather than the act of exercising itself.

Make time for fitness

Engaging in regular physical activity is one of the best ways to help manage stress and maintain your immune system.

According to the National Library of Medicine, people who engage in regular physical activity have a lower incidence of infection compared to inactive and sedentary individuals.

This supports both their research and the study from the University of bath.

What’s more, being physically active and lowering your weight helps to strengthen your immune system and lower your risk of cardiovascular disease and diabetes.

Find creative ways to get moving at home and if at all possible get out outside and take a walk. It can be as simple as walking the stairs, jumping rope or turning on the music and dancing.

Practice Meditation

If you haven’t tried mediation, now might be a good time to start. Studies were done where they held 20 randomized, controlled trials including more than 1,600 participants and the findings supported that meditation helped to keep immune systems functioning optimally.

Neuroscience experts, such as Dr Joe Dispenza have huge followings and international researchers who study participants in his events measuring brain wave and heart coherence to see the effects of meditation on the body. Many of his followers/participants have reported improved health from chronic conditions after practicing his style of meditation.

Manage Your Stress Levels

Research from the past 25+ years revealed that psychological stress increases susceptibility to the common cold

Being exposed to prolonged or chronic stress can negatively impact your immune system by reducing your body’s ability to defend against viruses and bacteria.

And when we find ourselves under stress we tend to engage in coping strategies such as unhealthy eating, drinking more alcohol, smoking cigarettes, finding difficulty getting to sleep, all of which have a negative impact on your immune system.

Stay Connected

It’s okay to acknowledge that you feel stressed, anxious and afraid. But look for better ways to care for yourself. Staying connected during times of stress with friends and loved ones is a good way to help yourself feel like you aren’t all alone.

Email, call or FaceTime relatives, get creative and have live-streaming virtual get togethers with your friends.

Get Your Beauty Rest

Don’t skimp on sleep. Ideally you want to get seven to eight hours of sleep each night. If you find that it is hard to get your full night’s rest, be okay to fill in the deficit with a (or two) nap during the day.

Just make sure you don’t sleep too long during the day or too late as that will disrupt your sleep cycle. Just a short 20-30 minute nap can work wonders for your body.

7 Benefits of Health Coaching You Should Know

April 1, 2020 by Martha Minniti

Are you finding it hard making healthy habits stick, wanting to ensure that you keep living to your fullest as you age or need help bouncing back after an illness or chronic condition- teaming up with a health coach could be a life-changer.

Health coaches use a variety methods to help you make change and achieve your optimum health. Motivation and a unique combination of methods to facilitate behavior change, a health coach can empower you to achieve wellness and make changes that will improve the quality of your life.

The increasing number of people having chronic health problems in the US is alarming.

Many people end up experiencing depression because they can’t find the right person to assist them in their journey to optimum health.

One of the main principles of health coaching is the notion that everyone faces specific challenges when it comes to keeping healthy. Rather than taking a one-size-fits-all approach to wellness, health coaches help clients create highly personalized strategies for achieving their goals.

A health coach can be beneficial for weight loss support, helping you toward goals like increasing energy or improving the health of your heart. . In addition, many patients sometimes seek out a health coaches for help in changing habits to better control their chronic conditions.

With health coaching becoming more mainstream, a number of recent studies have shown that a health coach can also be helpful in managing diabetes.

Here are 7 Main Benefits of Health coaching

1. You’ll Receive a Personalised Plan

One of the top benefits of health coaching is receiving a customized plan just for you.

You have a unique personality, needs and lifestyle, so we do not put together a one size fits all plan together for you.. Your health coach takes all of this into account when designing an in-depth and individualized guidance based on your current situation and lifestyle.

To achieve that, they will assess your strengths and weaknesses after your 1-on1 session. Then your health coach will come up with actionable plans to reach your wellness goals.

Skilled Nursing Inc. offers excellent health coaching services. You can check our health coaching services. out in detail on our health coaching services page. We combined experienced RNs and NPs to provide education and health coaches. Since most of the services are by phone and on line all cases are reviewed and considered.[1] Small group sessions ( under 20 people ) are also available for conversations with Marty RN – these sessions are fun introductions to topics requested as applied to general health with a 30 min q&A session.

2. Follows a Holistic Approach to Weigh Your Lifestyle

We use a holistic approach to health coaching when considering your needs and plan.

Our trained health coaches view your current condition from a macro perspective – finding a way to touch the aspect or aspects that caused or contributed to your condition. Your problem/s may have components from your career, relationships, eating habits, or other elements.

By talking through the source or root causes and using tools to eliminate root causes – health and wellness can more easily be achieved.

3. You’ll Feel Motivated and Empowered

One of the coaching skills your health coach [2] uses when working with you is to motivate, empower and keep you moving forward towards your goals even when it feels hard for you.

While progress may not happen overnight, your health coach is experienced at helping you stay on course and achieving your goals. Even when you face obstacles, your health coach is there to guide you and assist you in working through a block.Once you learn or discover the “reason” for the a block solutions become readily apparent.

4. You’ll Build Self-Confidence

Your path to wellness may not be straightforward and it may take some time but during the process you’ll see results and this will help you build the confidence you need to keep going with the help of your coach.

Effective health coaching helps you to realize that there is always a solution.

Your health coach will guide you in making healthy choices as you navigate and figure out what ultimately works best for you. When you reach a new level of wellness and health you’ll experience improved self confidence that will be reflected in other areas of your life such as your relationships, both personal and at work.

5. They Have a Network of Trusted Resources

A health coach has a network of resources that will help you. There are times during the process when it makes sense to refer you to one of their trusted resources to help you get results, whether it is a primary care doctor, a therapist or a naturopath, they know the right person who can help.

Here at SNI, our health coaches know when it’s time to ask for assistance. Once it’s been determined that you need additional resources, they know who to call to help you. – calling for help will be more accessible with our list of credible health practitioners.

6. Health Coaching Establishes Connection

One of the biggest benefits of having a health coach is the connection. Your health coach is there to guide and cheer you on even when you feel like giving up. Just like any other journey, the process of wellness may not be easy.

There could be ups and downs, waves of laughter and tears and more overwhelming emotions.

But when all is said and done, you can establish a lasting connection with your health coach.

It’s a big bonus when you find a health coach you can trust with health and your well-being.

7. The Relatability Factor

One of the many things that health coaches are trained in, is to understand your psychological, behavioral, and emotional needs.

This is key to getting you the best results.

They are trained to help you feel at ease throughout the entire process. Because of this relatability and non-judgmental support, it will be easier for you to navigate through any obstacles that may arise.

No matter what your goal is, finding the right health coach is what you need.

If you are experiencing problems with weight loss, health issues, energy or following what you know you should do want to keep living to your fullest as you age , you should consider working with a health coach.

Using Mindset and Vision to Set Yourself Up for Improved Health

January 7, 2020 by Martha Minniti

In my previous article, we were starting the process of setting up for success. Today I want to address how using mindset and vision helps to set you up for improved health.

Getting your mind and spirit to work together which is a powerful combination. You’ll often hear someone say “I’ll believe it when I see it. In reality, the secret is when you believe it-” ie your vision for health” your body and mind work to get you closer to your vision.

Using techniques to reinforce your vision for improved health and stacking a few simple tools brings about changes over time and more easily than you might suspect.

We know for instance that athletes that work out less but visualize themselves performing plays exceptionally well improve their performance.

In fact, studies have shown when a person is hooked up to an EEG machine and they visualize exercising their brain and body respond as if they are exercising.

We also know that athletes and other high performers experiment with their diets, routines, mental images and conversations with themselves to see what works best for them.

So let’s review what I covered last week :

If you found a picture that “signifies health for you, great. If not, find one. It does not have to be the perfect picture its can even just be the word health and put the image or word in a place you will see it every day.

The next suggestion was to pick a belief that you want to change and come up with a positive statement to use instead.

For example nothing I do ever works-new statement -that was then this is now I am able to find and use things that work to improve my health..has to be your words.

I have patients who say out loud as they are about to do something they find that no longer useful: “that’s not me, I don’t do things that are not good for me, I chose health” and it works.

Drink more or less water: if you don’t usually drink good spring water start- even if its a bottle per day. On the other hand, if you drink a lot of water ie more than half your weight in ounces, cut back, too much water is not good for your body.

Walking 15 min per day or just being outside 15 min a day without doing anything else.

I’m not sure why this is hard for a lot of people but for some people, especially someone who doesn’t feel good it is hard. It may sound corny but natural light and natural conditions help us to connect with what is natural, you know the old fresh air rule ( depending on where you live ) really makes a difference.

Your body and mind learn quickly when you’re doing something for yourself. You and enacting a part of your plan for improved health.

The last suggestion was if none of the suggestions mentioned work, find one that does.

It can be simple and in fact, simple is better.

The goal is to find little ways to support big changes and the frequency YouTubes videos I mentioned are easy and have great benefits. But if they don’t fit try a relaxation youtube, or prayer youtube, or meditation YouTube video.

My favorite saying is: There are 1000 ways to kneel and touch the ground…hopefully you get it.

The New Year’s Resolution That Can Reap Tons and Tons of Rewards

January 2, 2020 by Martha Minniti

It’s that time for new resolutions. Right? You know, the ones that usually become old in a week and absolutely stale by the end of the month.

“Change,” I hear you say, “change is tough.” And it is.

EXCEPT

There is one resolution you can make that will reap tons and tons of rewards.

It’s about practicing change before you must change.

Should be in the curriculum at school starting in middle school. But, it’s not. No one teaches this. Most of us just get into a sticky situation, and change comes at us like a fire snorting dragon.

EXCEPT

Once you practice change by taking a risk, you become more confident, more focused, and yes, the next change gets easier.

Here is the practice part of change.

Pick a time to be quiet and plan.

Pick something you want to change.

Make it something that doesn’t make you freeze in place.

Paint the scene, in your mind, of what will happen if you do something differently.

Write it down.

Now you are ready. Take the risk (come on, it’s just a small risk.) And, you only must do it once, not like losing weight that is an everyday affair.

Here are a few examples from some of my clients:

Tom, the perennial under-achiever, would always talk last in business meetings. He finally made the conscious decision to take just one risk, to speak up first and not hold back. Yes, for someone who always had to make sure he didn’t rock the boat, speaking up first was a challenge. Just this small change boosted his confidence and he soon found himself moving from being an avoider to becoming the initiator of discussions.

Connie was constantly over-thinking what she could and should say to her boss when the demands were piling up. Her risk was to move from pleaser to truth teller. She agreed to do this once, just once to see what would happen. Of course, you guessed that when she told her “the Devil Wears Prada” bully boss “No” to a new project and the reasons why their relationship became more relaxed and cooperative.

Tammy was known as the office rebel. Yet, deep inside she was filled with self-doubt. There was always worry that others would think she was just a pain in the butt troublemaker. So, when she made the decision to take that one risk and call a meeting to look at the company issues about diversity, she was, in her words, “numb with fear.” One risk changed her life. She now has colleagues to collaborate with and, as a group, they are working together for positive change.

Now, it’s your turn.

What is one risk you are willing to take? Write it down. Talk to a friend about it. Visualize what can happen once you take that deep breath and then even a mini step will move you towards more ease and joy.

One small risk at a time.

The confidence, energy, focus, motivation , ease and joy you are searching for is right here, right now as you move past the patterns that have kept you stuck.

Spending Time Outdoors for Greater Happiness and Health

December 31, 2019 by Martha Minniti

Research now shows that the outdoors, especially green spaces, have restorative properties. This means that spending some time outside can help you become healthier and happier. The effects of being outdoors on the body include lower blood pressure, improved heart rate, and increased physical activity. Being outside also positively affects mental health by lowering stress, elevating the mood, and even decreasing the risk of developing psychiatric disorders. More and more doctors are informing their patients of the possible benefits of spending time in green spaces.

One of the latest studies that support the physical and mental benefits of spending time outdoors is published in the International Journal of Environmental Research. The results of the study show that it takes very little time for a person to enjoy the positive effects of being outside. According to the research, spending just 20 minutes in a green space like the local park is enough to improve health and well-being. You can enjoy those benefits even if you don’t exercise in those few minutes.

The participants in the study consisted of 94 park visitors from three urban parks near Birmingham in Alabama. They completed a short questionnaire that measured their well-being immediately before and after their park visit. The questionnaire had two components to describe well-being: emotion and life satisfaction. The highest possible score a visitor could achieve was 55 which meant high level of well-being. Their level of physical activity was also tracked by wearing an accelerometer during the park visit. The visitors were not told what to do or how long to stay in the park.

The average amount of time visitors spent in the park was 32 minutes. There was a significant increase in the well-being score after the park visit. The average difference between the scores before and after the park visit was about 1.5 points (increasing from about 37 to 39). This means that spending time in the park led to more positive emotions and greater life satisfaction.

The researchers at the University of Alabama at Birmingham did not find any relationship between levels of physical activity and improved well-being in this study. Instead it was simply the amount of time spent in the park that improved well-being. The study recommended that visitors stay for at least 20 minutes to enjoy the benefits of green spaces.

The medical community has picked up on the physical and mental effects of spending time outdoors. With hundreds of studies now documenting the effect of green spaces on health and happiness, physicians are now prescribing nature exposure to patients.

These prescriptions that advise patients to spend time outdoors in green spaces are called “nature prescriptions.” More and more physicians, as well as the general public, are now appreciating parks as more than places of recreation. Local parks are now seen as readily-available, cheap, and low-risk solutions to improve physical and mental health. Many now view green spaces as free medicine, and who wouldn’t want free alternatives for achieving better health?

Specificity is a key in the writing of nature prescriptions. Physicians include in their prescriptions the activities to engage in outdoors, the length of time patients stay in the parks, and even the specific park that patients should go to (sometimes attaching a Google map link). Examples of this prescription script include advising patients to spend an hour each week playing outdoor tennis, or exploring all the soccer fields near their home.

By framing these recommendations as a medical prescription with specific details, patients are motivated to actually do them and stick with the treatment method. There are a number of factors that contribute to why patients have shown greater commitment to the nature prescriptions. As opposed to the experience of joining a gym, patients who bring their activities outdoors enjoy constantly changing scenery, social interaction with other people in the park or trail, and the absence of monthly fees.

In recent years, there has been an increase in the collaboration between different organizations to encourage contact with nature. Health care providers, local and national park administrators, insurance companies, and government agencies have come together to initiate system-wide strategies. The goal of these collaborative efforts is to develop programs, parks, and nature trails that better serve the wellness needs of the community.

Spending time in green spaces has been proven to help people suffering from diabetes, heart disease, obesity, and other related diseases. It also improves mental health and benefits people suffering from anxiety, stress, and depression. Drawing from the restorative powers of nature is actually about making positive and meaningful choices in your life. There is just something very health-promoting about choosing to go out, stopping to smell a flower, appreciating beauty, and connecting with nature.

Tips for Taking Care of Your Own Mental Health

December 17, 2019 by Martha Minniti

There are many different ways for you to take care of your mental health. It can be as simple as staying at home over the weekend to enjoy some “me time,’ asking someone for help at work, or it can be going out of town to enjoy a much-needed vacation.

Mental health is very important. We can enjoy greater life satisfaction and cope with unexpected challenges that arise when we are mentally healthy. Poor mental health, on the other hand, can affect our ability to make good decisions, affecting other parts of our lives, including the social and financial aspects.

Here are some self-care tips for taking care of your mental well-being.

1. Know your limits

Taking care of yourself requires getting to know yourself. This includes knowing your limits and setting boundaries. Give importance to your own thoughts and feelings. And don’t be afraid to let other people know what is acceptable and unacceptable for you. People will understand that there are things within your abilities and things beyond your control. In the Philippines, it is not unusual for friends to casually say to each other “Matutulungan kita sa lahat, huwag lang sa pera.” (I can help you with anything, just not with money.) People are not offended by this admission of a limitation, and they will just as easily respect other boundaries you have set.

2. Sleep

There is a strong relationship between sleep and mental health. Lack of sleep can significantly affect how you feel and think. This can affect your ability to function in your day-to-day activities. In what is a vicious cycle, this dysfunction causes you to worry and feel more stressed out, further affecting your sleep. Good quality sleep, on the other hand, improves your ability to function the next day. Getting enough sleep increases productivity, promotes positive emotions (and leads to better-looking skin!).

3. Learn to let go of negative people

The current trend of simplifying and organizing our homes goes beyond tidying things. The same principle applies to our need to let go of negative and toxic people in our lives. It will help you and your mental health to ignore, avoid, or disconnect with people who only make you feel bad. If, however, these people include housemates, colleagues at work, or other people you necessarily have to deal with, set boundaries with these people.

4. Avoid impulse buying

Some people believe that self-care is the same as self-indulgence. This promotes the idea of retail therapy and instant gratification, with people wanting to feel good instantly. This false idea could lead to unwise purchases. You could be left with unpaid bills and loans for things you will end up realizing you don’t actually want or need.

There is a relationship between your finances and your mental health. Handling your expenses carefully can give you peace of mind. You won’t have the added stress of worrying about unpaid bills. The key here is to rethink money as a tool for you to use in achieving your goal of a happy and sustainable lifestyle.

5. Be compassionate with yourself

Learn and practice self-compassion. Recognize imperfections as a natural part of the human experience. Be kind, caring, and gentle with yourself. Acknowledge your own thoughts and emotions without judgement.

Self-compassion is not selfishness. Self-compassion is also not a lack of motivation to perform well and be better. It is about extending to yourself the same compassion that you would to friends and loved ones. Learn to ask yourself this question: “What would I do if it was a good friend who was going through this same experience? How would I respond?”

6. Know that it’s okay to cry sometimes

Part of the challenge of practicing self-compassion is our need to keep everything under control all the time. But that’s unrealistic. Sometimes the right thing to do is to acknowledge your emotions and just let the tears flow. Reach out to people for social support. Let others know that you need help. Speak up about what you’re going through in appropriate situations. You’ll be surprised that what you consider as an admission of weakness will be seen by others as a sign of strength.

A vital part of taking care of your mental health is actually the recognition that you are not alone. Humans who nurture themselves and each other work together towards a healthier and more fulfilling life.