Do you ever start the day lying in bed and dreading what is to come? How we get ready for our day can really set the tone for the whole day, and can make each day more enjoyable. Tomorrow consider starting you day with one or more of these tips:
1. As you're waking up name 5 things you are grateful for. Include things you like about your bedroom, body, family, house, job, neighborhood, state, country,.... Try to think up new things each day. When things you don't like come to mind, notice the distraction and tell yourself you will work out problems later in the day but this moment is for gratitude. Then go back to being thankful.
2. Have 2 cups of water when you wake up. We wake up dehydrated from not drinking all night. Drinking water first thing in the morning will make you feel better and help your appetite be more appropriate at breakfast.
3. Plan to pamper yourself at some point during the day. Choose something you would really like to do that takes only a few minutes and plan to do it sometime time later today.
4. As you are showering, bathing, and/or dressing do a body scan, noticing what parts of your body feel good and what parts you can't feel or feel a little tense. Each day notice any differences since our bodies are different every day. Let the tension wash out into the water and down the drain. Or let deep breaths take out the tension/pain and breaths in bring in refreshment and new life.
5. Eat breakfast. Myriad health problems (such as heart disease) have been found to be less likely if you eat a wholesome breakfast every day. Include protien and fresh fruits and/or vegatables. If you're not hungry when you wake up, pack a breakfast to eat when you get to work or school.
6. Include peppermint in your morning such as a mint tea, mint gum or candy, or an infuser with mint. According to a study in the N. American Journal of Psychology people who were exposed to mint before driving had more energy. Wheeling Jesuit University found that peppermint increase alertness and decreases fatigue when driving (Dr. Bryan Raudenbush, PhD). So pop a stick of peppermint gum in your mouth before driving to work.
7. Think of something in your life that you are glad happened to you (e.g. meeting your partner or friend, having children, moving to your town, or having a certain skill or job). Now imagine how your life would have been different if this had not happened. This exercise can help you appreciate something that you otherwise take for granted and give your an optimistic start to your day.
8. Do some exercise outside. Nature sounds and sights boost our mood, and exercise helps in many ways. So before you climb on the bus or in the car walk for five minutes (or more) in your neighborhood, pull some weeds, pick a flower, or visit with your dog.
9. Smile! Smiles brighten our moods even when we're thinking about something we are dreading or when we're worrying. So include several smiles in your morning routine. Give yourself a reminder by posting a picture of someone or something that makes you smile near where you brush your teeth or eat breakfast or on the dashboard of your car.
For more ideas see: http://www.webmd.com/balance/features/morning-mood-boosters
Tuesday, August 27, 2013
Thursday, August 1, 2013
The Aging of America
In 2056, for the first time in US history, the population of people older than 65 will outnumber younger people according to the US Census bureau. The Census bureau also tells us that baby boomers are living longer than their parents did even though they tend to be less healthy than their parents were at the same age. Advances in medicine and medical technology are allowing people to live longer, even if they have poor health habits.
What changes will need to happen as a higher percentage of our population is older? Time will tell. But mostly likely we'll need to rely on each other more. Our health care system will need to focus more on staying fit and healthy and less on curing illnesses. And each of us will need to care for older neighbors, family members, and friends. Probably a higher percentage of the population will be employed in the elder care and health care fields. And we may all work well past the age of 60.
As changes come to our society each of us needs to make sure we are ready for the future. Staying physically, socially, and mentally active will help each of us as our bodies grow older. No matter what your age now, consider ways that you can become more engaged in your community, keep your body fit, and use your brain more. Consider adding the following habits to your life:
*At least once a week call or visit a friend.
*Exercise daily, sometimes aerobic, sometimes stretching. If you don't have time for a whole work-out, add a longer walk to the car when you park at the office or store or take the steps instead of the elevator.
*Look for ways to learn daily. Make a list of things you want to learn on your computer or in your journal. Check this list at least once a year to notice what you've learned and pat yourself on the back for keeping an active brain.
*Learn habits that help you relax and feel good. Include leisure in your weekly and daily routine.
*Consider your next doctor visit as a time to learn about yourself and your health. After your check-up resolve to try new ideas that you learned from the doctor or nurse to improve your health. Enlist a friend to encourage you to keep your goal by telling her/him of your new resolution.
*Notice (but don't condemn yourself for) your bad health habits and make small changes to be more healthy. For example, if you put three spoons of sugar in your tea, try to cut back to 2 spoons over the course of one week. If you walk one mile slowly, pick up the pace once a week or add a bit of length. Small changes makes big differences over time.
*Learn about organizations that help others and consider volunteering.
*Talk with your family members and friends about how you want to be cared for when your are older. Get your will ready and prepare ideas for your family to commemorate your death once you have pass on.
We'll all need to work together as our society ages. Please add your comments on how we can all prepare in the comments below.
What changes will need to happen as a higher percentage of our population is older? Time will tell. But mostly likely we'll need to rely on each other more. Our health care system will need to focus more on staying fit and healthy and less on curing illnesses. And each of us will need to care for older neighbors, family members, and friends. Probably a higher percentage of the population will be employed in the elder care and health care fields. And we may all work well past the age of 60.
As changes come to our society each of us needs to make sure we are ready for the future. Staying physically, socially, and mentally active will help each of us as our bodies grow older. No matter what your age now, consider ways that you can become more engaged in your community, keep your body fit, and use your brain more. Consider adding the following habits to your life:
*At least once a week call or visit a friend.
*Exercise daily, sometimes aerobic, sometimes stretching. If you don't have time for a whole work-out, add a longer walk to the car when you park at the office or store or take the steps instead of the elevator.
*Look for ways to learn daily. Make a list of things you want to learn on your computer or in your journal. Check this list at least once a year to notice what you've learned and pat yourself on the back for keeping an active brain.
*Learn habits that help you relax and feel good. Include leisure in your weekly and daily routine.
*Consider your next doctor visit as a time to learn about yourself and your health. After your check-up resolve to try new ideas that you learned from the doctor or nurse to improve your health. Enlist a friend to encourage you to keep your goal by telling her/him of your new resolution.
*Notice (but don't condemn yourself for) your bad health habits and make small changes to be more healthy. For example, if you put three spoons of sugar in your tea, try to cut back to 2 spoons over the course of one week. If you walk one mile slowly, pick up the pace once a week or add a bit of length. Small changes makes big differences over time.
*Learn about organizations that help others and consider volunteering.
*Talk with your family members and friends about how you want to be cared for when your are older. Get your will ready and prepare ideas for your family to commemorate your death once you have pass on.
We'll all need to work together as our society ages. Please add your comments on how we can all prepare in the comments below.
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