Daily Health Bits

Today’s Self Awareness Activity is to take a look at your sleeping habits, or lack thereof.  Sleep is as important as food and air in our lives.  Most adults need between 7.5 and 8.5 hours of uninterrupted sleep.  In the United States, over 100 million people experience some sort of tossing and turning through the night, making insomnia a national health problem.  I have no problems sleeping, for the most part, but I have incorporated some of the following lifestyle changes, to enhance my ability to sleep.  So, if you are having troubles snoozing at night, take a look at these suggestions:

• Don’t nap during the day- Napping during the day can throw off your internal clock, making it more difficult to sleep at night.  If you are feeling especially tired (I LOVE naps!), then limit your rest to 30 minutes. 
• Limit caffeine and alcohol intake- Try to avoid both of these items several hours before bedtime.  Although alcohol is seen as a sedative, it can interrupt normal sleep patterns.  I know for myself, if I’ve been drinking, it makes me extra hot or increases my heart rate and I have a tough time staying asleep.
• Don’t smoke- nicotine is a stimulant and can make it difficult to sleep
• Exercise early in the day- exercise stimulates the body and can make falling asleep more difficult.
• Establish a sleeping routine- try to go to bed and wake up near the same times every day, so you can maintain an internal rhythm that your body gets used to
• Don’t go to bed hungry- if you do, you will stay awake listening to and feeling your tummy grumble…..eat a light snack if you need to before “lights out”
• Lights out- speaking of lights out, do not watch TV or read with a bright light before bed, both of which are stimulating.
• Noise- if you have noise in your environment, consider a “white noise” generator.  Also, if it is too light, invest in a dark curtain or light blocking shade.
• Tip I learned from Oprah- make your bedroom a sanctuary.  Your bed should be for sleeping (and sex) and your room should be comfortable, peaceful and inviting.  I often think of it in terms of a spa, where the environment is perfect for relaxation.  We even painted our bedroom walls a cool shade of tan and marbled them to resemble a spa.  We have crisp, white linens and goose down feather pillows and blankets.  It makes a big difference!  We have a marshmallow bed!
• Hide your clock- this is a BIG one that helped me sleep better.  If you wake up in the middle of the night, do NOT look at the clock.  I would always count down the minutes I had left to sleep, but I would never be able to go back to sleep.  It doesn’t matter what time it is anyway; your alarm is set, and you’ll get up when you need to.  So, just roll over and go back to sleep.

Posted by Cindy Burreson at 02:22 PM | Permalink

Today’s Self Awareness Activity is to become aware of how much water our bodies need on a daily basis, and make changes, if need be, to incorporate that.  Water is your body’s principal chemical component, comprising, on average, 60% of your weight.  Every system in your body depends on water.  It flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.  Lack of water can lead to dehydration, where you don’t have enough water in the body to carry out normal bodily functions.  Every day we lose water through perspiration, bowel movements, breathing and urinating. 

Here is a formula you can use to calculate your daily water intake:

Multiply your body weight in pounds by .5 to see how many ounces of water you need per day.  Then divide that by 8 to find out how many CUPS (not glasses, since their sizes vary) you need for your bodyweight.

Example:  If you weigh 130, you multiply 130x.5= 65 oz per day

                 65 oz divided by 8= 8.125 cups of water per day

There are many factors that may affect your level of hydration, so this number is the minimum.  Such factors include exercise, environment, illnesses and pregnancy or breast-feeding.  An extra 1-2 cups of water should suffice for short bouts of exercise, but longer, more extreme activity require additional fluid.  Hot or humid weather, or high altitudes can require additional fluids, as can illnesses such as fever, vomiting and diarrhea. The Institute of Medicine recommends that pregnant women drink about 10 cups of water a day, and those who are breastfeeding should consume about 12.5. 

Posted by Cindy Burreson at 01:01 PM | Permalink

Today’s Self Awareness Activity is to assess your stress levels. Stress is our body’s ability to respond to our surroundings- how we react to our family, our work, and various events in our lives.  Everyone is under some kind of stress, and believe it or not, stress can come from positive events too, like promotions, new babies, buying a home, etc. 

Stress plays a huge role in overall health, both mentally and physically.  A low stress level can reduce your risk of heart disease and other vascular diseases later in life.  It also increases your enjoyment of life right now.

However, being overstressed can have the following affects on your body:

Brain- fatigue, aches and pains, crying spells, depression, anxiety attacks, sleep disturbance

Gastrointestinal Tract- ulcers, cramps and diarrhea, colitis, irritable bowel

Glandular System- Thyroid gland malfunction

Cardiovascular- high blood pressure, heart attack, abnormal heart beat, stroke

Skin- rashes, breakouts

Immune system- decreased resistance to infections

At the end of this entry, I have provided a link to an on line stress test, that may give you an idea of your stress levels. 

Posted by Cindy Burreson at 09:18 AM | Permalink

Today’s Self Awareness Activity involves testing your upper body strength.  Strength is key to our overall fitness, and upper body strength is of course important for carrying groceries, kids, and the weight of the world!  Heehee  So, here is an easy test to discover your level of strength.

First, do some sort of light exercise, such as walking, for 5 minutes.  Next, hit the floor and do as many push ups as you can.  Men should do standard push ups and women can do push ups with knees on the floor if needed.  

Here is a guideline for what you should be able to complete:

                     Age 30   40   50   60   70   80

Men                      35   30   25   20   15   10

Women                45   40   35   30   25   20

If you were unable to meet these numbers, you probably need to build your strength.  It doesn't take very much time or effort to see significant results pretty quickly.  If you belong to a gym, some simple upper body weight training will increase your strength rapidly.   However, you can build strength, simply by doing push ups every day at home. 

Posted by Cindy Burreson at 10:00 AM | Permalink

Having been in a destructive relationship in the past, I can tell you that it not only takes a toll on your mental health, but your physical health as well.  Recognizing that you are in an unhealthy relationship requires you to take a serious look at your situation and be completely honest with yourself.  It is really difficult, and even more difficult to end the relationship.  We all deserve happiness and if you discover through this quiz that you are not in the best relationship for you, perhaps this is the day you will do something about it.  You cannot, and should not, do it alone.  When ending an abusive relationship, it often gets worse because the abuser feels that they have lost control, which is what they thrive on.  So, seek the advise of a counselor, and get your partner to attend sessions as well.  Also, seek help from family and friends.  I had to actually move away when I ended my relationship to ensure my own safety.  But, now I am in the best relationship in the world, and I will never take that for granted.
Do you wonder if you are in an unhealthy relationship? Ask yourself the questions below. If you answer yes to a few, you may be in an unhealthy relationship:
Does your partner: 
                  ignore your feelings? 
                  disrespect you? 
                  ridicule you, and then tell you it is just a joke?
                  withhold approval, appreciation, or affection? 
                  give you the silent treatment? 
                  criticize you, call you names, and yell at you?
                  humiliate you in public or private? 
                  give you a hard time about socializing with friends or family? 
                  tell you that you are too sensitive? 
                  hurt you when you are down? 
                  "twist" your words around against you? 
                  make decisions for you? 
                  “forbid” you to do certain every day things?  
                   try to control every aspect of your life?
                   threaten to leave or throw you out?
                   interrupt you and not really listen? 
                   incite you to rage, which is "proof" that you are to blame? 
                  "accidentally" hit or push you?
 
Your situation may be critical if you: 
                      find yourself walking on eggshells.
                      express your opinions less freely. 
                      feel emotionally unsafe. 
                      hope things will change...especially through love and understanding. 
                      finding yourself doubting your memory. 
                      feel insecure, trapped, and powerless. 
                      have been afraid of your partner.

If you feel that your relationship may be verbally or emotionally abusive, talk to someone you trust. You deserve better.

Posted by Cindy Burreson at 09:00 AM | Permalink

Posted by Cindy Burreson at 10:18 AM | Permalink

Modified Sit And Reach Test

 Tomorrow's Self Awareness Topic: Moles

Posted by Cindy Burreson at 10:29 AM | Permalink

• Brush your teeth twice a day with an ADA-accepted fluoride toothpaste. Replace your toothbrush every three or four months, or sooner if the bristles are frayed. A worn toothbrush won't do a good job of cleaning your teeth.
  
• Clean between teeth daily with floss or an interdental cleaner. Decay–causing bacteria still linger between teeth where toothbrush bristles can’t reach. This helps remove plaque and food particles from between the teeth and under the gum line.
  
• Eat a balanced diet and limit between-meal snacks.
  
• Visit your dentist regularly for professional cleanings and oral exams.
  

NAILS- Brittle or discolored nails show signs of disease or deficiencies in the body.  A health body ensures healthy nails, but be sure to keep nails clean because a lot of bacteria can reside underneath them.  Only grow nails if you can keep them clean.
FEET- Scrub feet with a sponge or pumice every time you bathe.  Be sure to dry in between toes and keep toenails clipped.  Tea tree oil is a nice addition to a foot soak, and it’s anti-bacterial. 
BODY ODOR- The body has nearly two million sweat glands.  These glands produce three quarts to one pint of sweat in a day.  Fresh perspiration, when allowed to evaporate does not cause body odor.  An offensive smell is caused when bacteria present on the skin decomposes the sweat.  Deodorant soaps and deodorants and antiperspirants can be used to quell odor problems. 
Most of this stuff is pretty basic, but sometimes we get too comfortable in our routines to see ways we can improve.
*www.ada.org

Tomorrow's self awareness topic- Flexibility

Posted by Cindy Burreson at 08:31 AM | Permalink

Today's self awareness activity is of extreme importance.  Studies show that a combination of regular breast self exams and an annual exam by your doctor improve the chances of detecting breast cancer early, when it's most likely to be cured.  Getting in the habit of performing monthly breast self exams will help you familiarize yourself with how your breasts normally look and feel, and you will be able to more clearly recognize changes.  Lumps are very common in the breasts, so do not panic if you find one.  If the lump changes or worsens, then you should call your doctor.  Please take your health seriously and start doing this monthly.  It could save your life.

The following is five steps to performing the breast self exam properly:

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here's what you should look for:

• breasts that are their usual size, shape, and color
• breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor's attention:

• dimpling, puckering, or bulging of the skin
• a nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
• redness, soreness, rash, or swelling

Step 2: Now, raise your arms and look for the same changes.

Step 3: While you're at the mirror, gently squeeze each nipple between your finger and thumb and check for nipple discharge (this could be a milky or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few fingers of your hand, keeping the fingers flat and together.

Cover the entire breast from top to bottom, side to side—from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. Be sure to feel all the breast tissue: just beneath your skin with a soft touch and down deeper with a firmer touch. Begin examining each area with a very soft touch, and then increase pressure so that you can feel the deeper tissue, down to your ribcage.

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in Step 4.

Used with permission from breastcancer.org

Tomorrow's Self Awareness Topic: Hygiene

Posted by Cindy Burreson at 10:17 AM | Permalink

Balance is something often taken for granted in day to day life, but it is so important in our every day lives in everything from getting out of bed, to exercising to walking down a flight of stairs.  Simply defined, balance is the ability to sustain your equilibrium when you're stationary or moving.  Today's self-awareness task is testing your balance and improving it if need be. 

The following test is a simple way to see if your balance is in check:

• Stand on one leg with your eyes open
• Your non-standing leg should be flexed at a 45 degree angle at the hip and 90 degrees at the knee so your flexed knee is in front and the foot is behind, but not touching your other knee
• Your hands should remain at your sides, not touching anything for balance
• Once you have established balance with your eyes open, you should close your eyes and remained balanced without your foot shifting or your eyes opening
• The length of time you can perform the single-leg balance without moving, re-establishing balance or opening the eyes should be measured in seconds
• Repeat on the other leg and record the time

Experts suggest that results of 25 and 29 seconds is normal for someone between 25 and 49 years old, 21 seconds for someone between 49 and 59 years of age, just over 10 seconds for 59 to 69 years of age, and 4 seconds for people over 70. 

If you are not falling within the normal measurement for your age range, there are things you can do to improve your balance.  Practicing the above test with your eyes open will help you get used to balancing, and can improve your performance.  Improving your stomach muscles affords you core body strength which is important for balance also.  Another exercise that may help improve your balance is the side leg raise.

1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table for balance.
3. Slowly lift one leg to side, 6-12 inches.
4. Hold position.
5. Slowly lower leg.
6. Repeat with other leg.
7. Your back and knees are straight throughout exercise.
8. Add balance modifications as you progress.

Do the side leg raise as part of your regularly scheduled strength exercises. To improve your balance, add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

Tomorrow's Self-Awareness Activity will be about SELF BREAST EXAMS

(Test found in Maintaining Body Balance, Flexibility and Stability by Leon Chaitow)

Posted by Cindy Burreson at 09:53 AM | Permalink

September is International Self-Awareness Month and it affords us the opportunity to evaluate different aspects of our lives, and make changes where necessary.  Every day during the month of September, I will not only write my daily blog, but an entry regarding a different area to assess in relation to International Self-Awareness Month so that we may constantly better ourselves.  Hopefully by the end of the month, you will come away with a better understanding of yourself and how you can improve your life.

Today, we will start with a lesson in recognition of our strengths and give ourselves a little pat on the back.  I want you to take at least 15 minutes and get our a journal of some sort and think about all of the things you are good at and write them down!  It can be anything at all, but to have it down on paper will reinforce the goodness within yourself and gives you something to come back to and look at on those "poopy days" we all have.  My list includes things like "being a good friend, helping others, scrapbooking, motivating people, cooking" among others.  Do not focus on any negativity today in this activity.  Once you write it all down, read it out loud and become aware of all of the great qualities within yourself.

Tomorrow's Awareness Activity will be about BALANCE.

Posted by Cindy Burreson at 09:58 AM | Permalink