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Keeping Holiday Stress Under Control

Submitted by aduranplazola on

The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors. The stressors can tempt us to overindulge or stop taking care of ourselves as the season keeps us busy. Pressures related to finances, extended family, loss of loved ones, work-life or weather can be challenging during this time. While many anticipate happy holidays, others dread the season. If you feel stressed, the obligations at holiday time can take their toll on even the most cheerful of people. 

 

First ask yourself what exactly about the season makes you feel stressed.

Your feelings may be triggered by the following: 

  • Unhappy memories 

  • Relatives who are particularly difficult 

  • Personal loss 

  • Cooler temperatures, eating more and sleeping less 

  • Financial stress  

 

Here are some tips to help you minimize holiday stress: 

  • Don’t feel you must meet all obligations or invitations. Make a list of the reasons why you participate in some holiday traditions to help you decide what events you should avoid and what to join.  

  • Don’t simply do something or go somewhere because of tradition, especially if it makes you unhappy. 

  • Ask others for assistance. For example, ask a relative to host the family get-together, or make it a potluck and have everyone contribute to the meal.  

  • Make a to-do list in chronological order to minimize stress. 

  • Enjoy the present day and try not to worry about what may not be perfect. 

  • Limit your alcohol intake.  

  • Stay active and continue to eat a balanced diet. 

  • Create a new tradition such as volunteering, especially if you feel lonely.  

  • Make time for yourself and your needs, even when hosting guests in your house. 

  • Don’t overspend; make yourself a budget and stick to it with no exceptions.  

  • Learn to say no. It’s OK not to do everything. 

 

Also, your mood may take a turn for the worse in the winter season. When there is less sunlight and shorter days, some suffer from Seasonal Affective Disorder (SAD). Make a point to be in the sun when you can. If you feel down and stressed, consider talking to your doctor. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors.

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Is a journal your way to better health?

Submitted by aduranplazola on

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do. Plus, how is writing your thoughts and feelings going to improve your health? Take our short two-question quiz to find out if writing could help you be the best you. 

True or false: Journaling can improve your mental well-being. 

True. If your first concern when reading this quiz was “How will I find time to do this,” chances are you are already stressed. Although some stress is beneficial, continued high levels of stress can wreck your life with headaches, upset stomachs, trouble sleeping, weakened immune systems and the list goes on and on. 

According to a study by the Cambridge University Press, the good news is that writing about stressful events can reduce stress and help you identify and solve problems. Even better, you don’t have to do it every day. The study recommends 15 to 20 minutes a day, three to five times over four months. 

True or false: Journaling can heal physical wounds faster. 

True. No, that is not a misprint. In 2013, New Zealand researchers found 76% of adults who journaled about their thoughts and feelings for 20 minutes, three days in a row, two weeks before having a biopsy were fully healed within 11 days. Of the group that did not journal, only 42% recovered as quickly.  

Still wondering if journaling can help you in life? We can’t promise that you will write the next blockbuster or become a leader who will be remembered for centuries, but there may be something to it as some of history’s most successful people from various professions kept journals, including Winston Churchill, Marie Curie, Benjamin Franklin, Thomas Jefferson, Frida Kahlo, George Lucas, Isaac Newton, Leonardo da Vinci and Mark Twain. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do.

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Does a weighted blanket help calm anxiety?

Submitted by aduranplazola on

Weighted blankets have become a popular purchase in recent years as many find the blankets help promote sleep, calm anxiety and help with relaxation. The blankets weigh between 4 to 30 pounds and are made with heavy fabrics. The extra weight in these blankets adds pressure that mimics a therapeutic technique called deep pressure stimulation.  

 

 

Deep pressure stimulation uses pressure and weight to relax the nervous system as it has been shown to boost the production of serotonin. Serotonin is a hormone that maintains a person's mood and feelings of happiness. An increase in serotonin has been shown to relieve anxiety and stress. There's also evidence that deep touch pressure reduces cortisol (stress) levels. The relaxation benefit from lessening anxiety can help ease pain, improve one's mood and reduce stress, like the benefits of massage therapy. When wrapping the weighted blankets around the body, the same pressure is experienced. For many people who have anxiety, insomnia or autism, weighted blankets may provide more immediate relief than traditional therapies or medication. Research has shown that weighted blankets may help reduce symptoms and manage these conditions by producing a calming effect, and many users also improve their sleep quality.  

 

 

Weighted blankets can be used to help kids and pets with anxiety, but there are some things you should consider. For kids, use a smaller, lighter-weight lap pad. Lap pads are more compact than a weighted blanket and can be placed over a child's lap while sitting at a desk or on the floor. The size makes them more accessible for a child to use safely. Children under 3 years old should not use weighted blankets or lap pads due to the risk of suffocation.  

 

 

“Weighted blankets aren't for everyone,” said Thomas Rojewski, M.D., director of the Genesis Sleep Disorders Center. “Before using a weighted blanket, you should discuss it with your doctor. There are some health conditions that could be negatively impacted by these blankets.” 

 

 

Your doctor may not recommend a weighted blanket if you are experiencing any of the following: 

  • chronic health conditions 

  • menopause 

  • circulation issues 

  • respiration issues 

  • temperature regulation issues 

  

If you and your doctor agree a weighted blanket may help you, select a blanket that's close to 10% of your body weight and one made from natural fibers, such as cotton. Blankets made from synthetic fabrics such as polyester can be much hotter. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Weighted blankets have become a popular purchase in recent years as many find the blankets help promote sleep, calm anxiety and help with relaxation.

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Kindness helps the world and your health

Submitted by aduranplazola on

Kindness is doing things for others without expecting anything in return. It can be as simple as holding the door for somebody, offering a compliment, paying for coffee for the person behind you in line or volunteering.  

 

Did you know that in addition to often improving the atmosphere around you, kindness can also improve your health? Being kind: 

  • Produces a hormone called oxytocin that leads to your heart’s blood vessels opening wider and reducing your blood pressure.  

  • Improves your mood through a release of serotonin, a natural compound that improves the way you feel. 

  • Reduces pain by releasing endorphins. 

 

There is also research that suggests being kind reduces stress, anxiety and depression.  

 

If you are not naturally inclined to commit acts of kindness, Dr. Ritchie Davidson from the University of Wisconsin has compared being kind to training for a sport or job. That with practice, anyone can become kinder.  

 

“There is enough research to indicate being kind is good for your health. However, even if being kind did not improve your health, it is something we should all try to do more,” said Megan Miller, D.O. board-certified family medicine, Genesis Primary Care. 

 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Kindness is doing things for others without expecting anything in return.

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(Quiz) Ways to keep your brain healthy

Submitted by aduranplazola on

Do you want to live a long healthy life? Of course. So, you probably get plenty of exercise, try to eat right and avoid things that negatively impact your body. However, are you doing everything you can to keep your brain healthy for the long run? 

Take our quiz to find out. 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Do you want to live a long healthy life? Of course. So, you probably get plenty of exercise, try to eat right and avoid things that negatively impact your body.

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Be grateful to raise your spirits

Submitted by aduranplazola on

Happiness can be found in numerous ways. For some, it is spending time with the love of their life, others long for travel that leads to new experiences, and some can’t help but smile every time they enjoy their daily dose of caffeine. Please don’t judge.  

 

If you are looking for an easy way to improve your mood, try practicing gratitude. Not only is it likely to make you happier, it often spreads joy to others.  

 

In a study by psychologists, Dr. Robert Emmons of the University of California, Davis, and Dr. Michael McCullough of the University of Miami found that participants who wrote about things they were grateful for once a week for ten weeks were happier about their lives and had fewer doctor visits than a group that wrote about things that upset them on a weekly basis. 

 

Another study by Psychologist Dr. Martin Seligman revealed that individuals who wrote and delivered a letter of gratitude to someone they had not properly thanked had an immediate increase in happiness that could last for a month. 

 

Happiness is hard to measure but practicing gratitude costs you nothing and takes very little time.  

 

Try the suggestions below, and you’ll likely be surprised at how much happiness you can find in the little things. 

 

Tip #1: Write letters or notes to friends and loved ones. In a digital age, when communication is easy and fast, it is special to receive a handwritten letter or note expressing feelings of gratitude. 

 

Tip #2: Journal your thoughts. You don’t need to craft elegant prose or write in complete sentences. Just get happy thoughts on paper. It can even be a mixture of words, drawings and scribbles. 

 

Tip #3: When you are grateful, note it on a notepad app on your phone. It can be anything, perhaps finding a $5 bill in your coat pocket, discovering a new author that you enjoy, or your boss praising you at a staff meeting. Then when you are feeling down, go back and scroll through your list. The happy memories will often drown out why you are sad. 

 

These gratitude tips are simple ways to make you smile and feel better. If you are suffering from depression, please contact your family doctor.  

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Happiness can be found in numerous ways. For some, it is spending time with the love of their life, others long for travel that leads to new experiences, and some can’t help but smile every time they enjoy their daily dose of caffeine. Please don’t judge.

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Stop worrying today

Submitted by aduranplazola on

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food. It can also lead to suppression of your immune system, digestive problems and premature coronary artery disease.

 

If worrying has become a spigot that you sometimes find hard to turn off, it’s time to develop some coping strategies to help put your mind at ease.

 

Make a list

Start to take control by identifying your stressors. Much of what you’re concerned about is likely out of your control. Being mindful of what you can control helps improve your ability to stay in the moment.

 

Relax, but not in front of the television

Instead, try deep breathing and deep stretching. These all have a physical effect on the mind and body.

 

Make ‘Me’ time

You’re also more likely to dial back worry when you take time for yourself. Read a book, engage in a hobby or take a walk.

 

Connect with friends

Talking to friends and getting positive feedback can also be helpful.

 

Praise yourself

It may be uncomfortable but pat yourself on the back from time to time.

 

Diet and exercise make a difference

Exercise can ease away your worries. Eat a healthy, balanced diet, and cut back if you’re a caffeine fiend. Caffeine triggers the nervous system and can make you feel nervous and jittery.

 

Be grateful

Try taking time once a week to count your blessings.

 

Get rid of the worry

Write down your worries on a piece of paper and then toss it, just like you would last week’s grocery list. When you discard the note, you symbolically discard the thoughts as well.

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food.

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Volunteer for better health

Submitted by aduranplazola on

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community. Whether it means collecting food for a food bank, assisting young learners master reading, providing companionship for older neighbors, or cleaning up a local section of highway, a volunteer helps by giving their time.  

What you might not realize is that it also benefits the people who volunteer.  

 

A study from Carnegie Mellon University found adults over 50 who volunteer regularly are less likely to be diagnosed with high blood pressure than non-volunteers. Lower blood pressure has other health advantages, such as a lower risk for heart disease, stroke and premature death.  

 

How much time do you need to donate to get physical results? This same Carnegie Mellon University study found 200 hours of volunteering per year correlated to lower blood pressure. Let’s break that down – Americans spend an average of four hours a day watching TV and five to six hours a day on their phone, possibly doing both at the same time. Imagine how helpful it could be if a portion of that time was spent helping others. 

 

Benefits to your heart and mind 

When you feel like you’ve done something good, a neurotransmitter in your brain releases dopamine, which helps decrease stress and increase positive, relaxed feelings. A social connection through volunteer activities can help with feelings of loneliness or isolation. Placing the focus on the needs of others can also create a sense of purpose.     

 

A 2012 study in the journal Health Psychology found that the people who volunteer regularly lived longer, but only if their intentions were to truly help others and not self-serving.  

“Helping others and knowing that what we do makes a difference in the life of another can provide a sense of accomplishment” said Denise Williams, Licensed Independent Social Worker 

 in Behavioral Health Therapeutic Services, Genesis HealthCare System. “That sense of fulfillment can be a source of hope, strength and resilience for the volunteer.” 

 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community.

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Visiting Dr. Internet may add to anxiety

Submitted by aduranplazola on

Do you visit “Dr. Internet” every time you get the sniffles or feel a twinge? In other words, do you search online for health symptoms on a regular basis? If you do, you may have a condition called “cyberchondria,” meaning you experience anxiety for your personal wellness caused by health-related online searches.  

 

About 80% of internet users surf the web to answer health questions and self-diagnose when they don’t feel well. Searching the Internet may seem like a good idea because there is so much information at your fingertips. But you don’t want to add stress to your life unnecessarily. 

 

Here are just a few reasons why trying to answer health questions and diagnose any problems without the aid of a doctor can be a problem: 

 

  • There is so much information available online that it can be difficult to sort reliable sources from those that are less reputable. Even when health-related information is reliable, most searchers don’t have a medical background to allow them to know what to do with it, as medical problems tend to be complex. 

  • Recent studies have shown that as many as 9 out of 10 people who used the Internet to self-diagnose were led to information on serious illnesses when they had basic symptoms. 

  • When patients mistakenly believe they have a serious illness based on Internet searches, it can lead to high levels of anxiety that can cause medical problems and lead to unnecessary screenings or diagnostic tests.  

 

“The most important search you can make is finding the right doctor if you don’t already have one,” said Stacey Guan, M.D., Genesis Primary Care. “Your primary care physician will be your partner in your health journey. He or she will serve as your source of credible information specific to your personal health history.” 

 

So don’t stress yourself. Make an appointment to talk with your doctor about what is bothering you. If you can’t stay away from the Internet in the meantime, use credible medical websites like the National Institute of Health to search for signs and symptoms. Then you can have a comprehensive list to take to your doctor.  

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Dr Internet

Do you visit “Dr. Internet” every time you get the sniffles or feel a twinge? In other words, do you search online for health symptoms on a regular basis?

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Using colors to boost your mood

Submitted by aduranplazola on

Colors result from light vibrating at different frequencies, and their impact is powerful. Here’s a crash course in color psychology and how you can apply it to your life.

 

energy boosting

Red is an energy-boosting, robust and warming color. Given its energetic effects, it’s not a good color choice for a bedroom. Wear red when you want to appear assertive or spontaneous.

 

energy boosting

Yellow stimulates thinking and creativity. Pale yellow is a good color for a classroom, but bright yellow can be over-stimulating. The same goes for wearing yellow: Think ties for men, accessories or shells under a suit for women.

 

energy boosting

Orange aids in the digestive and metabolic processes, making it optimal for a kitchen or restaurant and for promoting socialization. Orange can be difficult to wear because it can make skin appear splotchy; soften it by wearing peach or lighter hues.

 

energy boosting

Green can offer a sense of healing and relaxation to the body. That makes green a good color for bedrooms and spas or for therapists to wear.

 

energy boosting

Blue is a soothing, cooling color that can give a calming effect. It’s another suitable bedroom or living room color. Wear dark blue to appear businesslike, adding pastel blue suggests innocence.

 

energy boosting

Purple has spiritual and artistic associations. If you’re choosing a color where you practice mindfulness, purple can help to evoke thoughtfulness and reflectiveness.

 

Pink

Pink is often considered a color of happiness. It also can be soothing and even provide calming thoughts. Having a bouquet of pink flowers in your office or workspace can help make your day more cheerful.

 

energy boosting

Finally, like green, brown is tied to thoughts of nature. The earthy color is a favorite for men, especially in furniture, carpet and curtains. Also, brown can evoke a sense of comfort and safety, so it can be a good color for a space where you like to relax.

 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Colors

Colors result from light vibrating at different frequencies, and their impact is powerful.

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