This is the time many individuals will write audacious goals for the up coming year, that include increasing their exercise and losing weight. If you go to the gym regularly you will notice how crowded it is during the month of January and February. Sadly, by March, many will have resumed old habits and have decided the exercise routine is too time consuming or created some other excuse not to follow through.
To change a behavior, make realistic goals for yourself. Exercising is a lifestyle change, so be easy on yourself. Consistency is the key. Commit to twice a week and once you have completed that goal, increase your exercise frequency to 3 to 4 times per week. It actually takes 66 days to create a habit according to the experts (https://jamesclear.com/new-habit#). So with that said, find an activity that you enjoy, so that you will look forward to some form of exercise or going to the gym.
Get an accountability partner, so you can help each other stay on track.
Put a picture of the goal in a conspicuous place so you can see it daily. I suggest placing a picture of yourself at your ideal weight on the bathroom mirror or on the refrigerator.
Meditate on the results daily. See yourself and feel what it feels like to achieve the goal. Celebrate your small wins to keep yourself motivated. Make this the year that you follow through and achieve your goal!
I hope you have a wonderful holiday season. This is the time to make memories with your love ones As time moves on, you will realize the memories created are much more valuable than the physical items we acquire.
Time is also precious and as your family ages and matures the time you spend with them should be cherished. You do not want to look back with regret.
So take this time and enjoy your family and let go of any issues that may have come between you.
Thanksgiving is gone and the Christmas season is officially upon us. This is the time of the year, that so much good cheer is extended to others with no expectation of anything in return. Why can’t this happen all year long? Mankind still has not learned to love and respect others, especially those who are different. The jealous and self righteousness of others is very hypocritical.
Caring for each other should extend all year long, not just during the Christmas holiday season. I hope you take time to see beyond what you think you see, when you look at others. Everyone wants to be recognized, seen and appreciated. If you are experiencing sadness and self pity during this time, seek out help and do something for someone else, it will put your life in perspective.
This is the season that we promote caring and joy. Make it your mission to reach out to those in your circle. They maybe calling out for help and you have not been listening or observing. Seek help on their behalf if needed. We are our brothers keeper.
November was American diabetes month, and a good time to review your lab with your provider to see if you are at risk for diabetes. During the holiday season the amount of sweets and unhealthy foods will be more available and tempting but please use some restraint, so you can remain healthy and well.
The lab test for diabetes requires blood to be drawn, to measure your average blood sugar over a three month period. This test is known as hemoglobin A1C, and will assist your physician to determine your risk for developing diabetes. If the A1C value is greater than 5.7 and less than 6.4 you are at risk for developing diabetes. Those with a A1C value greater than 6.5 will be treated as a diabetic, and be placed on medication.
Risk factors for developing diabetes, include : 1. A family history or 2. A women who may have developed diabetes during pregnancy (gestational diabetes) or given birth to a baby that was over 9 pounds, or 3. Being over weight especially with a large girth (stomach), and inactive 4. High blood pressure, and or high cholesterol can be precursors to diabetes in conjunction with the elements above.
A small lifestyle change can make a big difference. Make water your drink of choice and increase your physical exercise and eat more fruits and vegetables. Maintain a healthy weight, minimize stress, get enough sleep, stop smoking, and reducing your alcohol intake can make a big difference. Alcohol adds additional sugar to your diet.
There are SERIOUS consequences that can occur related to diabetes, if you do not heed to the warning. This may include dialysis, amputation, blindness and or possible stroke or heart attack. Currently diabetes is a world wide epidemic.
October is breast cancer awareness month. Self breast exams are essential because most cancers are found by women during bathing. It is essential that you know what is normal for you and know how to recognize abnormal signs and symptoms (Cancer Center, 2022).
Symptoms that should be followed up include the following: A lump, mass or change in the feel or position of the breast are among the most common symptoms of breast cancer. Swelling, redness or inflammation Changes in the nipple or nipple discharge or a change in color Pain in the breast Itchy or irritated breasts and or peeling or flaky skin.
It’s important to alert your doctor or health care provider as soon as you experience symptoms. Prevention includes clinical breast exam, self breast exam and mammograms. Early screening and prevention is key.
Resilience, the ability to bounce back after adversity or stress in your life. How resilient are you? That is a million dollar question. We all have had some adversity that has caused us to fall back and re-exam our circumstances. Resilience is a skill that can be developed over time. The question becomes how will you over come and will you let the circumstance keep you from your goal.
Resistance may manifest in several stages before you are able to move to the next level. Stress may cause illness, depression or feelings of sadness and rejection but once the shock wears off you have several choices. Of course, it depends on what has caused the stress, and this will is imperative as you evaluate your choices moving forward. If you decide to give up the goal, change the goal or move forward with a different strategy, be deliberate about your choice to avoid a half hearten recovery.
To be resilient, one must be persistent and have tenacity to move forward, especially when obstacles continue to get in your way and your goal looks out of reach. It is easy to get discouraged, especially when the obstacles seen to be continual and the stress is affecting your health and well being. Managing your mental attitude becomes key to your success.
Stay persistent. Resilience may require you to reinvent yourself to achieve your goal with some modification. It is your life, be true to yourself and do not be deterred. Developing resilience can be the key to you are living deliberately and on purpose. Review the articles below to assist you with developing resistance, utilizing the five pillars of resilience, self awareness, mindfulness, self care, positive relationships and purpose.
It appears that ethics and integrity are no longer important in the fabric of the Unites States of America. Some individuals feel empowered to say and do anything to others without consequences. This includes law enforcement, the military and judges who appear to have no ethics and the public are left feeling like they have no recourse. It is not to say that it is getting worse, or that all individuals in these groups are bad people, but social media has put this bad behavior into light. These days corporations have been deemed to be “a person” by the supreme court thus giving them more rights than you and I have.
The global majority have suffered the brunt of discourse from these groups of individuals for centuries but with video this bad behavior is on instant display. They try to deny the truth and we just shake our head and wonder what will happen next.
The military and law enforcement seem to be moving down another path, many of them have accepted lies by political figures and are not using their sense of right and wrong as a compass. So when we say de-fund the police it is a whole lot deeper than you can imagine. They do not need tanks and chemical weapons to tame the public. How about a little respect for one another.
If your physician told you a lie and kept the truth from you and laws were passed to keep him from discussing the truth, one would be quite upset and wonder what benefit is that serving.
Unethical behavior has seeped into many parts of America life. It is seems that it is getting difficult to get people to do a honest days work without them trying scam consumers.
As a result, all this negativity can put a toll on those who unwillingly collide with these systems. Please take heed and remember to look at the bright side of humanity and expect the best even when you are handed lemons. Give yourself a few minutes to complain and come up with a plan to remedy the issue and move on. Life is short and you have to let go of the negativity and find joy and love for you and yours.
Are you experiencing enough joy in your life? The concept is so abstract that we forget we are responsible for our own joy and happiness. Many believe and want others to be responsible for our happiness.
Happiness and joy are self imposed and once you understand this concept, life gets easier and you have no unrealistic expectations for others.
Children laugh and enjoy themselves daily. When was the last time you experienced joy?
Do something everyday that you enjoy. This is easier said than done when you have so many responsibilities to manage. This is especially true for the majority of women, who put themselves last. However, you should find something that brings you joy to ensure you do not miss the small miracles meant for you. It maybe a small gesture like eating a piece of chocolate or having a cup of coffee without being interrupted. This can be quite helpful during a stressful day.
Are you having difficulty sleeping? It seems to be a common problem. I find if I nap during the day, it affects my ability to fall asleep and I am up all night. Insomnia can be exhibited in many forms, that includes difficulty falling asleep, staying asleep, early morning awakening or having refreshing sleep (Ni, 2008). There are other issues that may contribute to insomnia including pregnancy, menopause and sleep apnea, worry, too much caffeine, pain and or stress.
Sleep is important for the body to rest and regenerate. Insomnia can contribute to memory loss, lack of concentration and depression, which in turn can effect your ability to be effective at work (Ni, 2008). Insomnia can increase the risk of developing other chronic health issues related to stress, anxiety, heart disease, pain, depression and alcohol abuse.
The following tips may assist you with combating insomnia: Reduce your caffeine intake by avoiding coffee, soft drinks and chocolate or foods with MSG. Mediate before bed, or journal to document your thoughts to reduce anxiety and stress. Create a routine, by going to bed the same time every night. Exercise regularly but not before bed. Take a warm bath or shower. Eat yogurt one hour before bedtime it contains tryptophan that aids in sleep. Stay off the phone and computer prior to bedtime, this can stimulate you and cause insomnia.
Good luck, insomnia can be managed if you are diligent with your intention to have a good night sleep.
Ni,M. (2008) Secrets of Self-Healing. Insomnia, Penguin Group, New York, New York.
Hair loss can be devastating for all that have experienced it. It maybe the result of disease, stress, aging, nutrition, heredity or prescription drugs. Trying to find the reason for your particular hair loss can be a mystery.
The following medications can cause hair loss, anticoagulants, antidepressants, TB drugs, cholesterol lowering medications, blood pressure medication, medications used for arthritis and acne (Keen, 2022). If you are taking any of these medications talk with your physician about the issue so you both can decide what is the best course of action.
Some things can not be reversed such as aging, but those issues related to stress, poor nutrition or medication causing sudden hair loss maybe be reversed. There are many products on the market that claim they promote hair growth. As a result many have lost money and have had no results. Adding vitamin B or folic acid can be helpful (Keen, 2022).
Consult your hair stylist to assist you with maintaining healthy hair. They can also assist you in determining what maybe causing the hair lost.
Some cultures celebrate their elders and have great reverence for those over 60, however in the United States, aging is not seen as something to celebrate. Advertisers gear ads to the young, and employers ignore older applicants, in favor of the young.
When we are young we believe we are indestructible and nothing can harm us. However, continued over indulgence, and prolonged risky behavior may have consequences on the body later in life.
Are you aging gracefully? My goal has been to age gracefully so I can continue doing what I enjoy. Take care of your body, your mind, eat well and exercise, and hopefully you will age gracefully.
Over exposure to heat can cause dehydration and exhaustion. It has been extremely warm this summer and heat exhaustion occurs when the body can not cool itself off. Wearing too much clothing in hot weather, exercising or working in the heat without adequate hydration can lead to heat exhaustion.
Some of the signs and symptoms of heat exhaustion includes weakness, nausea and vomiting. Heat exhaustion can lead to a heat stroke if it is untreated.
A heat stroke is a serious insult to the body, resulting in an increase in the body temperature of 104 degrees or higher. Individuals may experience a change of mental status, blood pressure, heart rate, headache, nausea and vomiting. A heat stroke is a MEDICAL EMERGENCY and 911 should be called if anyone is experiencing these symptoms.
Here are suggestions to prevent health exhaustion:
Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat.
Use a sunscreen with an SPF of 30 or more.
Drink plenty of water to prevent dehydration, especially when working outdoors or exercising.
Reduce your intake of alcohol or caffeine during hot weather because both can cause dehydration.