Tag: health

Get SMART about your goals to stay focused and on track at any age

M.E. Holistic Care

Smart Goal 22

Today, we would like to share a brilliant article written by Matthew Solan, Executive Editor, Harvard Men’s Health Watch. 

When you were younger, life revolved around goals: college degree, new job, traveling to a foreign country, running a marathon. Having your eyes (and mind) on a prize kept you motivated and engaged.

But as you age that focus tends to wane. What’s left to accomplish? Is it even worth striving for something anymore? Yet you need goals as you age more than ever.

“Goals are crucial to keeping your mental and physical skills sharp,” says Susan Flashner-Fineman, a coach at the Vitality 360 Wellness Coaching Program at Harvard-affiliated Hebrew SeniorLife. “You want your remaining years to be good ones, so what do you want them to look like? Goal setting can help you get there.”

A good way to establish new goals is to make them SMART, which stands for Specific, Measurable, Achievable, Relevant, and Timely. The SMART approach ensures you’ve defined your goals clearly and can attain them. Here is how it breaks down.

  • Specific: Goals need to be clear, detailed, and connected to a meaningful outcome. Instead of “I want to be more active,” try, “I will exercise 30 minutes, five days a week so I can have the strength and stamina to travel to a new country.”
  • Measurable: If you have no way to measure a goal, it’s tough to know when you’ve met it. “I’m going to lose weight” works better with a measurable outcome, such as “I’m going to lose 15 pounds by my birthday in three months.”
  • Achievable: Avoid overly grand goals. “They should be based on what you realistically can do now, and not when you were younger,” says Flashner-Fineman. “If you used to be able to walk five miles without fatigue and now can only do a mile, lower your expectations with a goal of walking three miles without fatigue.”
  • Relevant: Is your goal important to your life right now? “You don’t want to set goals just to have a goal,” says Flashner-Fineman. “It needs to have a purpose, or you may find it difficult to stick with.” For instance, do you want to learn a language because it sounds fun, or do you want to connect with your family’s history or improve your cognitive health?
  • Timely: Is your goal something that you can take on right now — or is it best for later? Also, is the time frame suitable? You probably won’t be able to safely lose 20 pounds in three weeks or master a new skill in a few months. Make sure you give yourself adequate time.

Goal setting also can be a wonderful journey of self-discovery, says Flashner-Fineman. “You might abandon your initial goal or never quite reach it, and that’s just fine. Consider it a learning experience, and try again. Or you may realize that it wasn’t what you really wanted to do and venture into a new direction.”

4 goal-setting tips

  1. Break big goals into smaller ones. They won’t feel so daunting, and you’ll be able to celebrate success along the way. For example, if you want to write your memoirs, focus first on attending a writing class or researching your family history.
  2. Reward yourself. Positive feedback is itself a reward, so share your accomplishments with friends and family or reward yourself with purchases related to your goal.
  3. Change your approach to challenges. For instance, if you want to learn to paint, but don’t think you can because you can’t see well, or can’t hold a small brush, then perhaps switch to another art form that’s better suited to you physically, like sculpting.
  4. Use visual reminders. Keep a photo related to your goal in constant view, like a vacation destination or the sign-up form for a 5K race.

original article: Get SMART about your goals to stay focused and on track at any age          —— From Harvard Health Publications

 

What to do when medication makes you constipated

M.E. Holistic Care

constipation

Many medications can contribute to constipation, including but are not limited to the following:

  • Antidepressants -“A lot of antidepressants that treat the nerve endings in the brain also affect nerve endings in the gut. That can lead to significant side effects,” says Dr. Braden Kuo, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital.
  • Opioids -“The narcotic effect can cause nerves in the gut to ‘sleep,’ inhibiting movement,” explains Dr. Kuo.
  • Calcium-channel blockers – relax the smooth muscles in blood vessels to lower blood pressure, also relax the muscles in the gut and may cause constipation.
  • Anticholinergics – block the effects of acetylcholine, a chemical that helps the muscles move. Less movement in the gut can lead to constipation.

Older adults can be more susceptible to the constipation side effect of medications because of a digestive system that’s off balance.

Constipation symptoms include 

  • having bowel movements too infrequently (typically fewer than three times a week);
  • having hard or small, lumpy stools;
  • having stools that are hard to pass;
  • straining;
  • having painful bowel movements;
  • having the sensation of incomplete emptying after a bowel movement.

What you can do

  • Adding more fiber to your diet can ease constipation.
  • using a fiber supplement with psyllium seed or methylcellulose.
  • Long-term treatment options: over-the-counter remedies such as polyethylene glycol 3350 (Miralax),  prescription medications such as linaclotide (Linzess).

Harvard Health Letter

Modern acupuncture is linked to constipation relieft.

Acupuncture for Chronic Severe Functional Constipation: A Randomized Trial 

by Annals of Internal Medicine

7 ways to keep stress — and blood pressure — down

M.E. Holistic Care

7 ways to keep stress — and blood pressure — down

Source: Harvard Health Publications

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven strategies to reduce stress.

  1. Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
  2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful stress-busters.
  3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
  4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
  5. Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
  6. Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
  7. Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.

Add in a healthy lifestyle — maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats — and high blood pressure could be a thing of the past.

Ginkgo (Ginkgo biloba)

M.E. Holistic Care

ginkgo-leaves-pills-320x213.jpg

Ginkgo (Ginkgo biloba) is one of the world’s oldest surviving tree species. Chinese herbal medicine has used both the ginkgo leaf and seed for thousands of years, modern research has focused on the standardized Ginkgo biloba extract made from the dried green leaves.

Laboratory studies have shown that ginkgo improves blood circulation by opening up blood vessels and making blood less sticky. It is also an antioxidant. Ginkgo is used for the treatment of numerous conditions, many of which are under scientific investigation.

According to the University of Maryland Medical Center, based on studies conducted in laboratories, animals, and people, ginkgo is used for the following:

  • Dementia and Alzheimer disease
  • Intermittent claudication
  • Anxiety
  • Glaucoma
  • Memory and thinking
  • Macular degeneration
  • Premenstrual syndrome (PMS)
  • Raynaud’s phenomenon

According to Mayo Clinic, Grade B evidence (Good scientific evidence) are available to support ginkgo for managing the following:

  • Cerebral insufficiency (insufficient blood flow to the brain)
  • Dementia
  • Generalized anxiety disorder
  • Schizophrenia

Grade C evidence (Conflicting scientific evidence) are available to support ginkgo for managing the following:

  • Altitude (mountain) sickness
  • Asthma
  • Attention-deficit hyperactivity disorder (ADHD)
  • Autism
  • Blood pressure control
  • Cancer prevention
  • Chemotherapy side effects reduction
  • Chronic cochleovestibular disorders (ear disorder)
  • Chronic venous insufficiency (damaged vein valves)
  • Claudication (painful legs from clogged arteries)
  • Cocaine dependence
  • Cognitive performance
  • Decreased libido and erectile dysfunction
  • Depression and seasonal affective disorder
  • Diabetic nephropathy (kidney disease)
  • Diabetic neuropathy (nerve damage)
  • Dyslexia
  • Exercise performance
  • Fibromyalgia (nervous system disorder)
  • Glaucoma (increased eye pressure)
  • Graves’ disease (thyroid disorder)
  • Hearing loss
  • Heart disease
  • Hemorrhoids
  • High blood sugar/glucose intolerance
  • Macular degeneration (eye disease)
  • Memory enhancement (in healthy people)
  • Mental performance (after eating)
  • Migraine
  • Mood and cognition in post-menopausal women
  • Multiple sclerosis
  • Ocular allergy (eye allergy)
  • Premenstrual syndrome (PMS)
  • Pulmonary interstitial fibrosis (scarred lung tissue)
  • Quality of life
  • Retinopathy (eye damage from type 2 diabetes)
  • Skin aging
  • Smell disorders
  • Stomach cancer
  • Stroke recovery
  • Tinnitus (ringing in the ears)
  • Vertigo (dizziness)
  • Vitiligo (lack of skin pigmentation)

(Natural Standard evidence-based validated grading rationale)

Although ginkgo is generally well tolerated, it should be used cautiously in people with clotting disorders or taking blood thinners, or prior to some surgical or dental procedures, due to reports of bleeding. For detailed precautions and possible interactions, please refer to University of Maryland Medical Center and Mayo Clinic.

The safety and effectiveness of ginkgo have not always been proven. Some of these conditions are potentially serious,  and should be evaluated by a qualified healthcare provider.

 

Visceral fat – more of a health concern than subcutaneous fat

M.E. Holistic Care

visceral fat

 

 

 

Sourece: Harvard Health Publications

Visceral fat lies deep within the abdominal cavity, where it pads the spaces between our abdominal organs. Subcutaneous fat is the kind you can grasp with your hand.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. Subcutaneous fat is generally not considered as much of a health threat as visceral fat is.

Why is visceral fat more of a health concern?

Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting.

One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes.

Exercise and dieting can help you get rid of visceral fat

The good news is that visceral fat yields fairly easily to exercise and diet, with benefits ranging from lower blood pressure to more favorable cholesterol levels.

The starting point for combating visceral fat is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight. Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.

Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.

Stay healthy in winter

M.E. Holistic Care

happy.healthy.winter

It may be cold and rainy outside, but winter needn’t be the unhealthiest time of year for you and your family. Let’s see what National Health Services suggests us.

  1. Banish winter tiredness

    • get outdoors in natural daylight as much as possible
    • get a good night’s sleep – go to bed and wake up at the same time every day
    • destress with exercise or meditation – stress has been shown to make you feel tired

  2. Eat more fruit and veg

    • When it’s cold and dark outside, it can be tempting to fill up on unhealthy comfort food. However, it’s important to ensure you still have a healthy diet and include five portions of fruit and veg a day.

  3. Drink more milk

    You are more likely to get a cold in winter, so make sure your immune system is in tip-top condition. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of:

    • protein
    • vitamins A and B12
    • calcium, which helps keep our bones strong

  4. Try new activities for the whole family

    • Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

  5. Have a hearty breakfast

    • Winter is the perfect season for a bowl of warm porridge on a cold morning. Oats also contain lots of vital vitamins and minerals, give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning.

Why and How does Acupuncture help to reduce stress

M.E. Holistic Care

Acupuncture photo

The acupuncturist inserts fine needles into certain identified acupuncture points on “meridians” which run throughout the body and correspond to certain organs. Meridians can be thought of as a highway of energy, or “qi” in traditional Chinese medicine. Acupuncture works by getting rid of the roadblocks on this energy superhighway.

When there is congestion on the highway, energy gets backed up. When the meridians are clear (no roadblocks), the qi flows freely. Each meridian “homes” to an organ and each organ has certain associations, such as emotions, body parts, organs etc. For example, the emotion of the liver in Chinese medicine is anger. When the qi is blocked it can cause liver qi stagnation, which can result in anger. It goes both ways, though — when you’re angry a lot, you can block the flow of liver qi.

Western medicine has shown that acupuncture releases endorphins, and activates natural pain killers. Now we see that it affects other biological functions as well. Chinese medicine sees acupuncture as improving functioning by correcting blockages or imbalances in the organs. To read more, please click here.

The Anxiety and Depression Association of America (ADAA) states that “Evidence for the use of acupuncture — the Chinese practice of inserting needles into the body at specific points to manipulates the body’s flow of energy — to treat anxiety disorders is becoming stronger.”  To read more, please click here.

In 2011, an article was published on dailymail.co.uk, it says “Acupuncture really can reduce stress levels, scientists claim after alternative therapy experiment.” To read more, please click here.

  • Acupuncture ‘reduces’ levels of protein linked to stress.
  • Scientists believe this explains the sense of well-being patients receive from ancient Chinese therapy”

According to NCBI (National Center for Biotechnology Information) which is part of the United States National Library of Medicine, a branch of the National Institutes of Health. Some doctors did a clinical review – Acupuncture for Treating Anxiety and Depression in Women: A Clinical Systematic Review. The conclusion is, with respect to six reviewed studies, there is high-level evidence to support the use of acupuncture for treating major depressive disorder in pregnancy. To read more, please click here.

A 2013 article in the Journal of Endocrinology presented the results of a series of animal studies done at Georgetown University Medical Center. These results indicate that Electrioacupuncture stomach 36 (EA St36) blocks the chronic stress-induced elevations in the hypothalamus pituitary adrenal (*HPA) axis and the sympathetic Neuropeptide Y (**NPY) pathway, which may be a mechanism for its specific stress-allaying effects. To read the origianl article, please click here.

*HPA axis controls reactions to stress and regulates processes like the immune system, digestion, emotions and moods and sexuality, etc.

**NPY is a peptide secreted during a “fight or flight” response.

With the hectic pace of life, sometimes it’s difficult to recognize that you’re experiencing stress or anxiety. There are some Hidden Signs of Stress and Anxiety.