Healthy Lifestyle

Take a Nap to Reduce Stress and Boost Heart and Brain Health

May 21, 2020 by Martha Minniti

When you’re feeling less than 100%, consider taking a nap to reduce your stress and boost heart and brain health.

In our sleep deprived world, it’s important to make sure you get enough rest. Even more so now that we have a lot more stress going on. It’s harder now more than ever for many of us to get a restful night’s sleep.

According to the National Sleep Foundation , naps can be categorized into three areas:

Category number one is called planned napping

Planned napping is where you actually plan nap into your day when you know that you’re going to be staying up past your bedtime. A good example of this is if you’re going to be out later past your bedtime or maybe you may want to stay up and binge watch your favorite new show on Netflix

Category number two is called emergency napping

Emergency napping comes in handy when you find yourself tired and you just can’t keep working or continuing with the activity that you are involved with. An example of a good time to take an emergency nap is if you find yourself super tired while driving or working on a project that requires a lot of concentration.

Or maybe you just find yourself in a funk and having a hard time getting out of it.

Category number three is called habitual napping.

Habitual napping is where you take a nap at the same time each day. Many countries adopt this kind of napping as part of their culture. Think of a siesta.

Here, in the United States, habitual napping might be putting your child down for an afternoon nap or making a choice to include a nap as part of your daily routine.

According to a recent study published in the BMJ journal where they measured 3462 subjects of a Swiss population based cohort with no previous history of heart disease and the found that subjects who nap once or twice per week have a lower risk of heart disease.

The good news is that according to the study, you do not need to take a daily nap to benefit your heart.

Other studies have also shown that taking a short nap works better than reaching for another cup of caffeine when it comes to improving your motor skills, verbal memory, and perceptual learning.

As it turns out, even a small nap has its benefits, but its length will determine the benefits you’ll experience.

Here is what you can expect when you nap:

20-minute nap: Will boost your mental alertness, memory, and motor learning skills.
20 to 30-minute nap: Fires up your creativity and your memory
30 to 60-minute nap: Improves up your decision-making skills and memory
60 to 90-minute nap: The most beneficial nap type as it helps you get REM sleep. It helps you restart your brain, and enhances your problem-solving skills.

That 60-90 minute nap is one you want to build into your day if you are having trouble getting a full night’s sleep.

How does napping help reduce stress?

For one thing it will boost your mood. When you sleep, your brain uses this time to process your emotions And according to WebMD when you cut your sleep short you end up having more negative emotions and fewer positive ones.

Think of napping and sleep as helping you to reset the button especially when you’ve had a bad day because it helps you 2 process those emotions which will in turn improve your outlook and be better prepared tomorrow to meet any challenges that may arise.

So next time you feel out of sorts or not getting enough shut eye, consider napping. It’s not only good your body, it’s good for your frame of mind!

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.

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.

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.