Health

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.

What Vaccines Should I Get as an Adult?

December 16, 2019 by Martha Minniti

When we hear about vaccines, often than not, we have always associated them with infants and children. But just as the same as toddlers, adults should stay up to date on what vaccines you may need.

As an adult, getting a vaccine is essential as it protects you from infectious diseases and keeps you immune to various bacteria and viruses.

Here are some important vaccines that adults should get:

HPV Vaccine or Gardasil 9

For people who want to lower the risks of developing cervical cancer, the HPV vaccine must be received by adults as it prevents the chance of having the human papillomavirus.

Women and men are recommended to have an HPV vaccine until they are 45 years old. This vaccine reduces the risk of having cervical cancers or genital warts.

Tdap Vaccine

If you were not able to receive the Tdap vaccine when you were still an adolescent, it is recommended to have this vaccine as this serves as your protection from diphtheria, tetanus, and pertussis or whooping cough. You may also have a Td booster shot to stay protected every ten years.

Since your babies cannot be immunized yet the moment they are born, Tdap is a vital vaccine for pregnant women between 27 to 36 weeks of pregnancy. Pertussis is deadly and severe for babies, so by vaccinating the mothers, babies can receive the antibodies as protection during the first months of their lives.

Shingles Vaccine

Known as herpes zoster, shingles is characterized by blistering rashes that appear on one side of the face or body. This painful illness usually appears when you are older and may lead to postherpetic neuralgia.

The Center for Disease Control advises people over 50 years old to get Shingrix, a vaccination for shingles, which is very effective in the prevention of postherpetic neuralgia and shingles. The vaccine is given twice with an interval of two to six months.

Even if Zostavax prevents shingles, the CDC prefers Shingrix as the former have significantly decreased shingles over the years.

Pneumococcal Vaccine

Even if the pneumococcal disease is quite common, it should be taken seriously as it can kill several people with meningitis and pneumonia. The most affected are adults over 65 years old.

There are two types of pneumonia vaccines that can be administered to protect you from various strains of pneumococcal bacterial infection. People as early as now, especially those having medical conditions such as heart disease and diabetes, should have the vaccine.

Flu Vaccine

Getting a flu vaccine every year protects you from influenza, which can kill thousands of people. Make sure to keep your flu immunization up-to-date as the virus changes every year. According to the CDC, it is best to have yourself shot with this vaccine every end of October each year.

Travel Vaccines

If you are someone who loves to travel, medical experts would recommend having yourself vaccinated with Japanese encephalitis, yellow fever, typhoid, and cholera immunizations, or other vaccines depending on where you are going.

Before traveling, do your research about the common illnesses your destination has so you know if you must get a vaccine or not.

What other Vaccines do I need?

If you’re looking for more information about the vaccines you may need as an adult, please consult your doctor.

You can also start by checking out this informative list of Recommended Adult Immunization Schedule for ages 19 years or older in the United States HERE published by the Center for Disease Control that breaks down recommended vaccine schedules by age.

Achieving Wellness through Mindfulness and Meditation: 11 Tips

December 9, 2019 by Martha Minniti

Meditation has long been held to promote well-being and even help end suffering. More recent clinical studies now back that up by suggesting that mindfulness may cure anxiety, depression, and a whole host of other health problems. The goal of meditation is to ultimately bring awareness to every moment of one’s life, not just time one spends formally meditating. Here are some tips that will help bring present-moment awareness to all your daily activities:

Practice daily meditation for at least 20 minutes.

The benefits of meditation can only be enjoyed if it is practiced every day. Twenty minutes a day is a good general guideline. During meditation strive for awareness and focus on your breathing and be mindful of your own thoughts.

Exercise mindfulness even in your eating.

Meditation allows us to be more aware and present in whatever we are doing at the moment. It has a beneficial impact on every aspect of daily life. Because eating is such a big part of our lives, learn to eat mindfully. Pay attention to the food, how it looks, how it tastes, how it smells like. Also, maintain a heightened sense of awareness that you are eating.

Choose food that encourages wellness.

Mindfulness changes more than the way you eat food. It should inform you on what kind of food you should eat as well. Choose food that will truly feed your body such as fresh-picked, locally grown food and produce. Health food will nourish your body and your mind.

Take life one task at a time.

It will be difficult to be fully present in the present moment if you are thinking about too many things and tasks to accomplish. Take life one task at a time. Meditation will help you become more focused, creative, resourceful, efficient, and holistically balanced. This applies whether you’re driving, watching television, working in front of a computer, or doing domestic tasks at home.

Engage in meaningful conversations.

You can achieve present-moment awareness in all of your daily activities. You can even practice this while engaged in conversation. Focus on the people you are talking with, on what they are saying, how they are feeling, and even try to be aware of things that remain unsaid. Meditation will help us develop unconditional love that springs from a deep sense of peace and serenity. This will help strengthen relationships.

Reconnect with nature.

Natural environments have restorative effects. They help restore the body and the mind. Be mindful of your surroundings. Take a walk in a garden or in the woods. Enjoy the beach. Stare at the stars. Stop and smell the flowers. Use your senses of seeing, hearing, smelling, and feeling to open up to the world around you.

Take the time to just breathe.

The first meditation technique that most people will learn is to watch their breath. This is very important as it promotes serenity and focus. Focusing on your breath continues as you develop into a state of heightened awareness. Take the time to stop and breathe deeply frequently throughout the day.

Steady the self and be still.

With so many things going on around us, it is easy to feel like life is spinning out of control. The only way to steady the self is by setting aside time to be still. Seek for moments of silence. You should also learn, however, to practice meditative awareness anytime, anywhere. Use any experience or activity for reflection.

Be grateful.

We have talked about being aware of yourself, of the people around you, and of your surroundings. Being grateful will invite you to be aware of positive life events, experiences, and opportunities. Keep a journal where you can regularly record things that you are grateful for. Being mindful of the past and the future will also help you truly live in the present. Being grateful is also a sure and easy way to feel good.

Develop a sleep routine.

Having a regular sleep routine trains the brain that it’s almost time to hit the bed for some shut-eye. This will really improve the quality of your sleep. And having better sleep means having a better life. Break out your essential oils and experiment with aromatherapy. Log off of your electronics one to two hours before retiring to bed. Yoga and meditation exercises also prep the body and brain for sleep.

Use mindfulness and guided meditation apps.

Your smartphone or tablet are now incredibly effective tools for mindfulness and meditation. Make the most of technological advances that will help you with your well-being. There are now many sleep improvement apps, yoga options, and guided meditations that are easily accessible (and basically free) for everyone.

How to Live Well with Chronic Pain and Illness

December 4, 2019 by Martha Minniti

Here is a list of how you can deal with health challenges one at a time through these 20 tips:

Stop thinking that your body is your enemy.

It is actually the opposite. While you are battling with your illness, your body is helping you with your fight. As the old song goes, “your body is a wonderland.” And it surely is! Although your body is not invincible to injury and illness, your body is better off with your compassion than your anger.

Stop blaming yourself if you have health problems; it’s not your fault.

At some point in our lives, we will have health struggles. But if you end up blaming yourself, you will just make yourself feel worse about it, which may only trigger more problems. So, refrain from thinking that it is your fault.

Accept that life is unpredictable and that things don’t always go your way.

When you want to make peace with what you are going through right now, the best way to go is to accept what you cannot change and embrace what is in front of you.

Stop wasting your energy in worrying about what others think about your illness.

Trying to spend your energy on people who are not worth your time is a no-no for you. Instead of thinking about how to deal with them, just use your time and energy taking care of yourself.

Learn to forgive yourself – again and again.

If you have been neglective of your health, forgive yourself right away. Looking back on your mistakes is helpful since you take a lesson out of them. However, don’t be so hard on yourself. Self-forgiveness is essential if you want to embrace compassion and positive vibes in you.

Be with people who support you all the time.

Surround yourself with people who genuinely support you. Although not everyone may be very good at showing that they care, learn to discern so you would distinguish if the person understands what you are going through or not. Knowing that you got people’s back is a relief when you have a chronic illness.

Don’t be surprised if your friends and family may disappoint you every now and then.

Learn to expect that sometimes people, especially your family and loved ones, will let you down. And sometimes, you overthink if it is your fault. The truth is, most of these circumstances happen because of what’s going on in their lives and not yours.

Convert resentment and envy to happiness.

If you are not used to being happy for others, it may require you to practice this. However, turning your resentment and envy to positive feelings reduces the times that you will feel worse about yourself.

By refraining yourself from being spiteful and envious, you become more receptive to positive emotions.

Learn to ask for help.

Asking for help is never a sign of weakness. Asking for help is showing compassion to yourself. Not everything can be done alone. You will need people to look after you.

There is nothing wrong with being lonely.

The feelings of isolation and loneliness are reasonable, and there is nothing wrong with it. Just make sure you do not succumb yourself too much with negative emotions.

Practice helping others when you have the opportunity to do so.

If you want to reduce your feelings of isolation, try reaching out to others, especially when they are in need. Helping others can also help you stop worrying too much about your health condition.

Regaining your health does not mean that your life is going to be perfect.

Make sure you stop comparing about could happen if you are healthy or not. Life is not perfect, whether you have an illness or not.

Show your appreciation to your caregivers.

Caregivers are one of those people who have continuously showered their affection and care to keep us in good shape.

They deserve our love and our appreciation.

Patience is always the key.

As cliche as it may sound, patience is a virtue. It is not a surprise if you encounter annoyances and difficulties in your life once in a while. With patience, you can alleviate your problems without making your symptoms worse.

Assess what you can give up and let go realistically to start moving on.

To make room for a new life, you need to let go of some things that you may not need anymore as you move forward. Being fixated with your past may just bring suffering and block you from enjoying the new possibilities in your life.

Your life is an adventure. So, you have to make the most out of it.

Say No when your body says No.

Saying NO is one of the hardest things you will ever do. So, as early as now, it would be best to get acquainted with the art of saying No.

When you say No, you get to practice your independence and enhance your decision skills. Learning to say No gives you the freedom to express yourself in whatever you think is appropriate.

It’s okay if you are not working in an office.

You don’t have to feel bad when you are not part of an outside workforce. Remember, taking care of yourself is work, especially if you have an illness or you are experiencing chronic pain! The truth is, you are actually engaged in a full-time job!

Feeling fed-up is okay sometimes.

It’s normal when you feel sick of being sick. It’s okay if you are having a bad day. You can always start over tomorrow. And if tomorrow is still a bad day for you, there is the day after next. Not everything is permanent so that you will have a good one soon.

Make yourself your own unconditional ally.

Being your own ally is hard to do, but if done regularly will make a lifelong habit. When you are quick to shift negative judgment to yourself, give yourself a break. And imagine what it would feel if you spent the whole day being more caring, friendly, and considerate to yourself. When you are capable of thinking about it, that means you can also do it.

Even if you have health issues, you will always be a whole person.

Being sick does not make you less of a person. Regardless of what you are going through, you are still a human being. Never let anyone try to convince you that you are different. You and everyone else are just the same.

Developing a Better Sleep Routine for Better Sleep and Rejuvenated Mornings

November 4, 2019 by Martha Minniti

Research now supports what we’ve always known and felt — that bad quality or even an outright lack of sleep negatively impacts our health. Clinical studies report that poor sleep may contribute to a host of health problems including depression, anxiety, diabetes, and obesity.

This is especially frightening for those of you who regularly sacrifice sleep to juggle your many responsibilities. But now that we know that sleep plays a crucial role in the normal functioning of the mind and body, the question is what can a busy person do to encourage better sleep?

The simple answer is to develop a sleep routine. There are many factors in life that interfere with your sleep that you have no control over. But there are simple habits that you can adopt to encourage better sleep.

Here are some of these easy practices from experts that will help you get started on a routine for better sleep. Developing these habits and a routine will not only help you get a good night’s sleep but will also help you feel more energized and rejuvenated in the morning. Here’s the secret to feel ready to take on the world.

Turn your bedroom into a cool, restful environment.

One of the things that you do have control over is the place where you sleep — your bedroom! Create a sleep-inducing bedroom. Experts agree that a cool environment is the most ideal for sound sleep.

Maintain your room temperature comfortably cool. 60° to 75° F (15° to 24° C) is the ideal temperature for the onset of sleep. To achieve this, keep your room well ventilated. Taking a hot bath is another natural way to help the body feel cooler. The Harvard Medical School Healthy Sleep program explains that when you take a bath “the rise, then fall in body temperature promotes drowsiness.”

The Harvard Healthy Sleep program also adds that it is helpful “to make sure your bedroom is equipped with a comfortable mattress and pillows.” You may consider investing in temperature-controlled bedding.

Be mindful of lights and sounds around you.

In addition to being cool, a sleep-inducing environment should also be dark and quiet. Your tech devices emit blue light that affects your sleep. “Avoid prolonged use of light-emitting screens just before bedtime,” suggests the Mayo Clinic. Use room-darkening shades, heavy curtains, or an eye mask. Blocking the light will promote a sound slumber.

You also need to lower the volume of outside noise to achieve a quiet environment. Consider using earplugs, a fan, or other “white noise” devices that suit your needs. There are now countless “white noise” apps that can mask the noises that wake you up.

Try out essential oils therapy.

The use of essential oils to improve health, also known as aromatherapy, has long been known to have beneficial effects on sleep. As part of your sleep routine, break out your essential oil collection and experiment with aromatherapy.

You now have a wide range of products available such as diffusers, inhalers, bathing salts, body oils, creams, and lotions. You have options available to you for your different needs and your preferred style.

In addition to the wide range of products, you also have hundreds of essential oils to choose from. But don’t let this overwhelm you. You can start with the more popular oils. Lavender is known to relax the mind, improve your breathing, and influence your feelings about your surroundings. This is helpful in transforming your bedroom into a restful environment.

Whichever product and essential oil you choose, aromatherapy is an inexpensive and uncomplicated way to improve sleep quality.

Pay attention to food and fluid intake.

What you eat and drink throughout the day can affect the quality of your sleep. The key here — for both food and fluid intake — is balance. Avoid going to bed feeling too hungry or too full. Eat lighter meals during the evening. Stay away from food that can cause indigestion.

Similarly, the Harvard Healthy Sleep program recommends that you drink “enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.”

Paying attention to food and fluid intake also means avoiding stimulants, especially in the later hours of the day. The Mayo Clinic reports that “Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.” This means avoiding substances like coffee, tea, alcohol, and tobacco products for a few hours before bedtime.

Make use of mindfulness and guided meditation apps.

The key to a good sleep routine is establishing a “wind down schedule before going to bed,” explained Dr. Susheel Patil, a sleep expert of the Johns Hopkins Sleep Center. Doing relaxing activities before bedtime promotes better sleep because it helps you transition from wake time to sleep time. These calming activities include meditation, mindfulness exercises, and yoga.

Fortunately, technology is now a powerful tool that can help us with these relaxing activities. There are now dozens of options readily accessible and free for everyone. These include sleep improvement, bedtime yoga, and guided meditations apps. Using these apps and online options will surely help prepare your mind and body for good sleep.