5 Tips to Avoid Pain During the Holidays

Celebrating the holiday season with family and friends is something we look forward to all year. No one wants a sore back to be the scrooge of their seasonal festivities. Yet chronic back pain sufferers know that many activities associated with the holidays can aggravate musculoskeletal injuries. Thankfully, with a bit of planning and patience, there are ways to reduce the risks associated with five of the season’s common tasks. 1. Putting up the Tree Whether you’re going to the forest to cut down a tree (like Clark Griswold in Christmas Vacation), buying one from a lot or pulling an artificial tree from storage, the hauling and hoisting involved in setting it up can provoke existing injuries. The answer: Don’t try to put that tree in the stand by yourself. Get help when you need it. You may also want to take care and pace yourself when adding lights and ornaments. These repeated activities – reaching, twisting, stooping – can add up and leave you feeling it later. 2. Decking the Halls The same can be said for stringing lights in the yard or decorating around the house. While joyful, these activities can also lead to reactivating musculoskeletal pain and irritating nerves. Helpful hint: Don’t deck the halls alone. Invite family or friends over, and have them join you in looping lights around the bushes and hanging garland by the fireplace. You’ll avoid the repetitive stretching and twisting that stresses your back, and you might be pleasantly surprised at the results when you include kids in the effort. 3. Shopping Til You Drop We all dread holiday crowds at the mall and the grocery store. There’s a lot of walking or standing for extended periods, often while trying to balance heavy bags or packages. It’s an easy way to push your back over the edge. Word to the wise: Don’t overdo it on shopping excursions. Pace yourself between stops – planning a lunch or coffee break is a nice way to give yourself a breather. Go early or late, when there are fewer crowds. You could even mix in some online shopping from the comfort of your favorite chair, too. 4. Traveling for Loved Ones One of the most common holiday activities is traveling to see family and friends. Whether you go by plane, train or car, travel can be tedious – carting luggage around, standing in lines and sitting for extended periods. Tips for taking it easy: Be prudent when packing to keep your bags as light as possible, and ask a seat neighbor for assistance stowing luggage. To further avoid back strain, bring along your own lumbar support. Giving yourself plenty of time to get through ticket and security lines and sending gifts ahead of time are other great ways to reduce strain. 5. Making Holiday Treats Special meals and desserts make for some of our favorite holiday traditions, but standing and stirring for hours in the kitchen can be a perfect recipe for back pain. Bright ideas: Wear comfortable, supportive shoes and maintain good posture. Take regular breaks so you can stretch your back, shoulders and neck. If you’re hosting a party or dinner, plan to do as much as you can ahead of time to spread out the workload. Where possible, do your prep work in a chair to reduce the amount of standing. Carve Out Some “Me” Time It’s easy to get carried away during the holiday season, but make sure to save some time for you. Fight the temptation to abandon regular exercise routines. If you can’t fit in your normal stretching routine, consider splitting exercise up into smaller chunks of time throughout the day. Planning extra breaks to breath and relax will help ensure you stay pain free. If you do end up overdoing it during the holidays, be proactive about getting relief. Have your heating pad, ice packs or electrotherapy unit ready so your symptoms don’t get worse. Or, better yet, treat yourself to a massage or a session with your preferred health care provider – like your chiropractor, physical therapist or acupuncturist. Some pampering will leave your body thanking you later. Source: rsmedical.com, 12/11/19.

20 Realities to Live Your Best Life

1. People come and go. As I grew older, I realized my circle of friends became smaller. You’ll be so close to one person today, and suddenly you aren’t talking anymore. It’s life. People grow apart rather than grow as a part of you. Accept that and move on. Bringing me to my next point: 2. Every lesson has a price to pay. There is no free lunch, ever. You have to pay for it one way or another. People leave for a reason, so learn from that and move on. Take that as a learning experience. Some broken relationships might be a blessing in disguise even if you don’t see it at the moment. You may be hurt, but you might be the one hurting someone else. When a relationship ends, it will hurt. And it’s okay to cry. Bawl your eyes out. However, after those tears, get up and move on. You can look back, and do it. Because it’s when you learn the lessons you paid with this relationship. So learn it well. Look back, but remember: Never ever let it affect you so much you can’t move forward in life. 3. Keep people who care close to your heart. These people are hard to come by. Generally, if someone acts too gracious towards you, they want something in return. You know who are true only when you screw up. People who stick with you through your crap are real. That’s it. People who leave? Let them. There’s no point dwelling on nonsense like that. It’s not worth your emotions. 4. A relationship takes effort. You need to constantly make an effort to nurture that relationship. Don’t neglect someone because you think they will always be there. No, they won’t. As time passes, you drift apart and that is how everything tumbles downhill. If you treasure that relationship, show it. Give every friendship your 100% and don’t be afraid to get hurt. Because even if it doesn’t work out, you know you’ve done the best you can. You did everything in your power and you have no regrets whatsoever. 5. Grass is greener where you water it. You will often look at your peers, cousins, colleagues and close friends green with envy. They’ve got those achievements you don’t have; their life looks perfect. Or maybe that’s what you think. Everyone has their struggles no matter how great it looks. You never know. Just concentrate on your patch of grass, water it well, and it will grow longer and greener as days pass. Nothing comes easy, you have to work for your stuff. 6. You can’t please everyone. Never. You cannot. Do things you love, go all out. Say what you say, do what you do. You do you, and if there are people who hates whatever you’re doing, let them. People who matters will not care, and people who care, don’t matter. Don’t change yourself to please them, because they will not be contented. There will always be something for people to talk about. However, you need to know who to please to make your life easier. 7. Build meaningful relationships and build it well. Know who to please. (Boss, lecturer etc. you’ll need it) By pleasing I don’t mean full on sucking up. No. I mean talk to them, know what they like, and what they don’t like. Go out for lunch with them. Just be there. Your presence means everything. As time passes, bonds and relationships will be formed. Make sure you form it well. And it will do you good. 8. You need connections. Get out, get to know people. Interact even if you hate it. We all need to start somewhere. Do volunteer work, internships, and part-time jobs even if it means you’re doing the unpleasant tasks. Know names, take business cards, put your name out there and make sure you make an impression. Why? Because when you go out there and do stuff, you’ll need these people. It’s easier to get to where you want if you know people. So, do yourself a favor. 9. No one cares Stop complaining about how much your life sucks. Seriously, literally no one cares. So if it sucks that much, do something about it. The ball is in your court. Make a conscious decision to do something, you will be prepared to bear whatever consequences that comes together with it. Because at the end of the day, you’re responsible for yourself. 10. No one owes you anything. You are responsible for yourself. Your parents don’t owe you anything, your bosses don’t owe you anything, and your lecturers don’t owe you anything. You want something? You work hard and earn it. Don’t expect anyone to do anything for you. If they do, it’s a privilege, not an entitlement. Remember that. 11. Physical appearance isn’t everything. It’s how you carry yourself. I’d rather someone love me for my personality and knowledge than my looks. Carry yourself with respect, confidence and kindness, all will be well. You see people talking crap about a pretty face with an ugly personality, but you never see people talking about someone who has an awesome personality but a below average appearance. As you grow older, you really realize, your physical appearance really DOESN’T MATTER. 12. Your pride is not everything. It’s not. Your stupid pride isn’t worth crap. Put that pride down, and apologize when it’s needed. Friendships and relationships are worth far more than your stupid pride. Even if you hate your boss, you put that pride down and you say good morning when you see him. Because if you don’t say it, what do you think you’ll get out from it? Your useless pride and the risk of getting on that grumpy boss’s bad side. It’s not worth it. 13. You’re only truly happy when you make peace with yourself. Don’t look at others for validation. You’re going to be let down very often. Validate yourself. Same goes for happiness. Don’t rely on anyone for happiness, you’re going to inevitably be let down. Love yourself. And be confident. 14. Don’t be afraid of ridicule. People are bound to judge. They will pass comments. And they will not care about how you feel. Learn to laugh at yourself, you’ll find joy in that. Do not take what they say to heart. Analyze it, and if it’s crap, throw it away. Let them do them, and you do you! Use your actions and achievements to prove them wrong. However, do remember to take in constructive criticism. That’s how you grow. 15. Life is never fair. Never. You work as hard as someone but they get what they want and you don’t? Suck it up. Life isn’t fair, and it will never be. Work hard, and if you work hard enough, you will get to where you want to be. Eventually. 16. Live by what you believe in, regardless. Stick to your values and do not get swayed. You believe in second chances? Give that chance. You want to be vegan? Do just that. You want to be kind to people who least deserve it? Be kind. Don’t change who you are for someone who can’t accept you for you. 17. Count your blessings. Always. Always. Always. You’ll never get everything you want in life, but that’s life. Be contented with what you have, and you will be happy. There will always be someone better, richer, more attractive. You’ll never win, so don’t. Strive for the best version of yourself, not the best of someone else. 18. Choose your battles wisely. We all have battles to fight every single day. But choose it wisely. Is it worth fighting for? It is worth bruising your arm and cutting your knee? Prioritize. Also, very importantly, count your victories. A small step forward is a huge step in achieving whatever you want to achieve. 19. Always take a step back and view things from a different perspective. There’s always two parts of the story. Put yourself in their shoes and understand why they do what they did. Take a step back and look at the bigger picture. More than often, we see things how we want them to be even though in most cases, it isn’t what our minds made it out to be. 20. Be kind. Always. Even if people take it for granted. Be kind. Kindness goes a long way. **Well there you have it, whether you agree with them or not. A collection of knowledge that could only be harvested from decades of interactions. While you might not like to hear some of this, we hope this information helps you to re-assess the potential for life improvement. Source: thoughtcatalog.com, Constance Lee, 12/2/19.

How Will You Stay Healthy This Winter?

Sore throats, runny noses, colds, and flu are a sure sign winter has settled in for the season. The Centers for Disease Control and Prevention (CDC) estimates that on average adults come down with 2-3 colds per year. The good news is that most of us will recover in about 7-10 days. The bad news is it will take about 7-10 days to recover! Who has time to be sick? We all have things to do, places to be, or deadlines to meet. Taking that long to rest and recover doesn’t usually fit conveniently into our schedules. Fortunately, there are steps we can take to prevent winter illnesses. According to the CDC, there are three key ways we can reduce our risk of catching a cold: 1. First and foremost, wash our hands! Germs spread as we go throughout our day from our phones, to keyboards, to handshakes. The best way to stop germs in their tracks is frequent handwashing. If your schedule limits access to a sink regularly, regularly use a hand sanitizer that contains alcohol. 2. Avoid touching your eyes, nose, or mouth with unwashed hands. Cold causing germs can enter the body this way, increasing the risk of illness. 3. Lastly, avoid contact with people who are sick. WebMD offers more ideas to prevent colds: •Use a tissue to cover a cough or sneeze instead of your hands •Regularly participate in aerobic activity •Eat phytonutrient rich foods including dark green, red, and yellow vegetables and fruits •Don’t smoke •Reduce or eliminate alcohol intake If you do become ill this winter, protect others and stay home or at least minimize close contact with others. Use a tissue to cover your mouth and nose when you need to sneeze and try to move away from others before doing so. Wash your hands often and disinfect surfaces you touch to reduce the spread of germs. The best cold medicine is lots of rest and fluids. While over the counter (OTC) medications may reduce cold symptoms, they don’t cure a cold or make you better any faster. While many colds will resolve with appropriate rest, some circumstances are best treated by a doctor. If your symptoms are particularly severe or unusual, last for more than 10 days, or if the sick individual is younger than three months old and has a fever or is lethargic, the CDC recommends calling a doctor. Not all winter illnesses are colds or the flu. The single largest infectious cause of death in children worldwide, according to the World Health Organization, is pneumonia. Pneumonia causes inflammation in one or both lungs. The air sacs of the lungs may also fill with fluid, making it difficult to breathe and causing phlegm-producing coughs. It can be caused by a variety of germs but most commonly it is caused by bacteria or viruses in the air we breathe. Most often the body stops these germs from infecting our lungs. While children are particularly susceptible to catching pneumonia, the elderly (those over age 65) are also a vulnerable population. Among the elderly, pneumonia is the single most common cause of death from an infectious disease. Thankfully, pneumonia can be reduced with sufficient nutrition, and by correcting environmental risk factors. Like the common cold, a primary way we can prevent pneumonia is through regular, thorough hand washing. Additionally, keeping our immune systems strong and healthy through nutritious eating, regular exercise, and adequate sleep helps prevent pneumonia. Keep the lungs’ natural defenses strong by not smoking and avoiding second-hand smoke. No matter your age, pneumonia should be taken seriously. If you think someone in your family has pneumonia, seek medical attention quickly and do not wait for the infection to progress. ***Use these tips to keep yourself and your family healthy this winter and enjoy happy, healthy holidays. Source: Laura Bollinger, RDN; 11/16/19.

10 Essential Money Lessons for Teens

When talking to teenagers about money, you'll quickly learn that many believe they are experts on the topic. As teens, they understand you go to work to earn money and that it takes money to pay bills and buy things. Most teens also know that saving money and donating to causes is essential. If your teen has figured all of that out, they are on the right track to managing their money. As children mature and start making their own money and spending decisions, the stakes get higher. That's where we have to take our job as parents seriously. While your teen may think they know it all, becoming financially literate is a process. Here are ten essential money lessons every teen should learn. The sooner they understand this information, the greater their chances of becoming financially healthy adults. 1. Needs vs. Wants. - Your teen may think they need the latest smartphone, video game, or even a car. And be prepared for a well thought out rationale if you question why they think it's a need. While your teen may have some good reasons to call something a need, make sure you are firm when discussing the difference between needs and wants. •A smartphone might be a need, but the latest smartphone is a want. •Without a new video game, they might miss playing with their friends online, but it's still a want, not a need. •It might help everyone if your teen can drive to school or work, but in many cases, an extra car is wanted more than it's needed. We don't want to send a message to our children that their wants don't matter, though. If they budget for their needs and have an emergency fund in case something unexpected happens, they can set up savings accounts for their wants. Practicing delayed gratification by resisting the urge to buy things on a whim will help prevent them from going into debt in the future. 2. Spend Less Than You Earn, Save The Difference. - Your teen understands negative numbers from math class, so it shouldn't be hard to transfer that to money. When you consistently spend more than you make, you will end up with a negative account balance. We need to teach our teens that if you spend every dollar coming in, you'll never get ahead. When you spend less than you earn, you can pay your bills, avoid credit card debt, save for the things you want, and even invest for your future. Your teen's goal should be to grow the gap. The bigger the difference between what they earn and what they spend, the faster their savings will grow. 3. Track Expenses and Start a Budget. - Whether your teen has a job, gets an allowance or has money from gifts, they should track what they spend and set up a simple budget. Most teens are surprised to see where their money goes when they track all of their spending. In the budget, your teen should consider setting aside money to save, spend, and give. This helps teens put cash in the bank while still allowing them to spend responsibly. By creating a giving fund, they can donate to important causes without worrying about running out of money. 4. Save, But Start Investing Early. - When your teen starts budgeting and works to grow the gap between earning and spending, they'll have more money to save. Consider introducing your teen to high-interest savings accounts for funding short-term financial goals. While the interest they earn on small account balances might not be significant, teach them how .01% and 2.0% annual percent yield (APY) savings accounts compare. For example, you'll earn $20 in interest if you have a balance of $1,000 in a 2.0% APY savings account for a year. The same $1,000 will only earn $.10 after a year in a .01% APY savings account. Teach your teen that you always want your money making more money! Once teens have accumulated some savings, they should consider investing too. The longer their money is invested, the more wealth they will build over time - even if they deposit tiny amounts. Introduce your teen to simple investing terms and help them open an investment account. At this point, you want them to use the "set it and forget it" investing strategy knowing that this is money for long-term goals in the very distant future. 5. Use the Power of Compound Interest. - Your teen now understands why they should use a high-interest savings account. Now it's time to show them the power of compound interest. When they invest money, and it starts making money, they'll keep earning interest on top of interest. If they leave the money invested over several decades, they'll see the "magic" of compounding - even if they never add more money to the initial investment. Time is the critical factor in building wealth through compounding. The earlier your child starts investing money, the more they'll earn in the long run. If they don't believe you, your teen can try out different examples on a compounding interest calculator to see how different initial investments, interest rates, compounding frequency, and years invested affect how much your money will grow over time. 6. Understand Gross vs. Net Pay. - When your teen gets a job, they'll count the days until their first paycheck. But the excitement of getting paid can turn to disappointment real fast. When your teen calculates what their paycheck should be, they'll likely multiply the hours worked by their hourly rate. But kids don't realize, or they forget there are withholdings and deductions taken from earnings. If you want to prevent your teen from being shocked by their first paycheck, make sure they understand gross vs. net pay. Money will be withheld for federal income tax, Social Security tax, Medicare tax, and any applicable state or local income taxes. There may also be deductions for any retirement plans your teen may be eligible for through their employer. Your teen should know they may receive a refund after filing a tax return if too much money has been withheld from their paychecks during the year. But they should get used to planning their budget on their net pay instead of the higher gross pay they anticipated. 7. Good Debt vs. Bad Debt. - Teens need to learn about different kinds of debt. While all liabilities need to be repaid as a part of every budget, one type of debt can move you forward while the other holds you back. "Good debt" is money you borrow that helps you reach your goals. Student loans can be considered good debt if they help your child earn a degree leading to employment. But the amount of good debt someone takes on can also be a real problem. The average student loan debt per person in 2019 is over $30,000. Teens should consider all of their options before taking out massive student loans to fund their education. Is community college for two years an option? What about living at home or graduating from college in three years instead of four? You want them to avoid "bad debt" at all costs. Bad debt usually carries high-interest rates and is often used to purchase our wants instead of needs. Swiping a credit card too often can put teens in a cycle of debt that's hard to recover from. 8. Your Credit Score Matters. - As young adults age, they may be able to open up credit cards. Even with small lines of credit, your teen can make mistakes such as making late payments, keeping high balances or making minimum payments. This can prevent them from paying off their debt and negatively impact their credit score. A cycle of financial problems results when credit card debt grows. Teens need to understand that building a high credit score can save them money on costs, including car insurance or cell phone contracts. When your teen is ready to leave the nest for their own apartment, having a high credit score can increase their chances of approval on rental and loan agreements and may save them money on utilities. Teach your teen that their credit score can be damaged quickly by irresponsibility. Consider talking to your kids about reviewing their credit report each year to make sure no one has opened an account in their name. Tell your teen to watch out for sites that want you to pay money to get your credit report. Everyone has access to a free copy of their credit report from each of the three credit bureau's once a year from annualcreditreport.com 9. Big Loans Can Really Affect Your Life. - Teens can be faced with adult-level decisions when it comes to taking out large sums of money for things like cars and college. Before they earn a steady paycheck, they can be tens of thousands of dollars in debt without understanding how long or difficult it will be to pay the money back. A car might only cost $10K to them - or a few hundred dollars a month. But young adults forget that's only one expense they'll have as they become more independent. When teens consider college loans, they're thinking about their first "real" job and how big their paychecks will be. They may not realize they could be paying back loans for decades - even if they have good jobs. Teens considering big loans need to use student loan calculators and look at loan amounts, terms, and interest rates to better understand the debt they want to take on. If they've already tracked expenses and started using a budget, have them project all of the expenses they could have as a young adult and compare it to their net pay from a career that interests them. When you add in a student loan payment, the idea of taking out a big loan may not seem like such a smart decision. 10. You Can Be an Entrepreneur Without Taking on Much Debt. - Some teens are natural entrepreneurs and have terrific ideas for starting small businesses. But they may spend time online trying to figure out how to grow their business - including spending much money to get their business started. You don't want to dampen your child's enthusiasm by only talking about money. But you also don't want your teen (or yourself) to take on too much debt before you know that they'll stick with the business or if it will even be profitable. Help your teen figure out ways to market their business, get the equipment they need and find customers for as little money as possible. This will also help them make money faster because they won't have a debt to pay off. If their business takes off, they can put their profits back into their company to help it grow. Or they can find other low-cost options to help scale their business. Helping Your Teens Build A Bright Financial Future As mentioned above, teaching your teens about money is a process. Some of the lessons work well with younger teens, while others won't be appropriate until after they get their first job or graduate from high school. The more you talk openly about money in your household, the easier it will be to talk to your teens about their financial future. Luckily, there are plenty of great resources available if you aren't confident with money yourself, or if your teen wants to learn more on their own, or you want to learn about money as a family. We all love our teens and want to help them grow up and become financially independent adults. One of the most important things you can do as a parent to help them meet those goals is teaching them valuable lessons about money. Source: Vicki Cook and Amy Blacklock, Women Who Money, 10/28/19.

How to Age Gracefully

You are convinced it will never happen to you, but the truth is that we all age. Because of the fall of man in the Garden, our earthly bodies are no longer made to last forever (Genesis 3:19, 2 Corinthians 4:16). Though September was Healthy Aging Month, I imagine aging does not sound like something to get excited about. Around the world, we work hard to fight the signs of aging with lotions, creams, and pills. But what if we thought about aging a little differently? Instead of thinking of it as something to prevent (which we really can’t since we can’t stop time), think of it as an opportunity. We have the opportunity to age healthfully. Healthy Aging Month was instituted to encourage adults to take stock of their physical, social, mental, and financial wellness. You wouldn’t drive your car its entire life without getting maintenance check-ups, so treat your body better than your car and maintain it well. 1) Physical Health Our physical health is likely the aspect of aging that we consider the most. This is with good reason since we can see changes in our physical features and feel changes in our body. Early adulthood, ages 20-40, is when our bodies reach the peak of their physical abilities. If you’re in this age range, these years are an opportunity to maximize your muscle strength, reaction time, sensory abilities, and cardiac function. As we continue into middle adulthood, ages 40-65, aging begins to speed up and we likely notice more changes in vision, hearing, and reproductive capabilities. Instead of just sitting back thinking it is all part of the aging process we have to accept, take charge of your physical health. It’s estimated that physical functioning peaks around age 30. Somewhere in our 30s we begin to lose muscle mass and function. Sedentary individuals can lose as much as 5% of their muscle mass each decade! However, it can be maintained through regular exercise, specifically strength or resistance training. An added bonus of resistance training is that it also strengthens our bones as it maintains or increases muscle strength, preventing osteoporosis. Another part of maintaining our physical health is completing the recommended health screenings for your age group. Check with your doctors for specific recommendations based on your medical history. Regular check-ups and health screenings are an important part of physical health. Early identification of health problems makes them easier to treat and more likely to resolve or cure. 2) Social Inevitably, as we age, our social circles will change. These changes are another opportunity to challenge typical aging norms and learn about new cultures, different generations, and develop new friendships. Aging can sometimes feel lonely, but by continuing to make new friends loneliness can be mitigated. To widen your social circles and meet new potential friends, try a new hobby, volunteer at a local school, or take a class at a nearby college. Expand your social network and connect with younger generations. Not only will this help you keep more in touch with current trends and technology, it will also help you to feel younger even if only at heart. 3) Mental Cognitively speaking, our development continues into middle adulthood. It is then that wisdom and expertise begin to develop. While cognitive processing speeds may slow down later in adulthood, wisdom and experience-based problem solving continue to increase. Maintain mental wellness by ditching negativity for a positive outlook (Philippians 4:8). Look to God for encouragement in everything you do. Start each day with a positive prayer filled with hope. Surround yourself with joyful, positive friends and you will feel happier, too. Research shows that smiling, even a fake smile, can boost your mood. When you catch your reflection in the mirror or a window, give yourself a smile and you’ll be surprised how much it can lift your spirits. Smile at others too; you just might make their day! 4) Financial Planning for the financial future can be difficult when we are young or budgets are tight, but it is a critical part of healthy aging. As previously discussed, aging brings physical changes and often these changes may require costly procedures or medication to manage. A few ways to maintain financial health include: •Creating a budget – determine our financial needs versus wants. •Set up automatic savings – investment account or savings account. •Save for retirement – participate in employer-based plan if offered. •Create shopping lists – and stick to them. •Set up separate accounts for different goals – keep emergency funds in a separate account from your vacation fund so you’re not tempted to dip into emergency money. Conclusion There are basically two types of aging: primary and secondary. Primary aging is largely uncontrollable and includes things such as cellular changes. Secondary aging includes factors that we do have control over including lifestyle factors such as nutrition and physical activity. Recent research indicates that adopting healthy lifestyle factors increases life expectancy by as many as 12 and 14 years for men and women, respectively. If you’re interested in prolonging your life expectancy, try adopting some or all of the following habits: •Don’t smoke. •Maintain a healthy weight with your body mass index between 18.5 and 24.9. •Participate in 30 minutes of moderate to vigorous physical activity most days. •Eat a high-quality, nutrient-dense diet. •If alcohol is consumed, do so in moderation. Adopting these habits can not only add more years to your life but help ensure the extra years are lived in good health. Believe it or not, there are positive aspects of aging. With age often comes retirement. During retirement, we can do things we never had time for during our working years. We can read books, take trips, finish projects, or simply take time to relax. Older adulthood may include grandchildren, providing the opportunity to educate them and spoil them. There is freedom in retirement that may be disorienting initially, but can be an opportunity to be self-directed in your daily life. Take time today and do something that your future self will thank you for such as go for a walk, eat a healthy meal, save a dollar or two, or place a phone call to a friend or family member. Source: Laura Bollinger, RDN; 10/5/19.

When is the best time to exercise?

Exercise is a foundational pillar of optimal health and disease prevention, and something is always better than nothing. There are many ways in which you can maximize your results. Early morning exercise may aid weight loss. A study published in July 2019 in the journal Obesity assessed the relationship between the timing of exercise and the ability to maintain weight loss. The study included 375 participants from the National Weight Control Registry who engaged in moderate to vigorous intensity physical activity (MVPA) at least two days a week, and who had successfully maintained their weight loss. At least 50% of their workout sessions occurred during the same time, either morning, afternoon or evening. Overall, 68% maintained a consistent workout schedule, and those who did also exercised more — 4.8 days per week compared to 4.4 days per week among those whose schedules were less consistent. The duration of their exercise was also longer. The median duration for those with consistent schedules was 350 minutes per week, compared to 285 minutes per week among those with less consistent schedules. Among those who kept a consistent workout schedule, 48% exercised first thing in the morning, suggesting the timing of their exercise might be a contributing factor to successful weight management. There were no significant differences in performance levels between the different times, highlighting that consistency is really the key issue. Reasons to exercise in the morning. There are many reasons to exercise first thing in the morning. For starters, doing it first means it’ll definitely get done, whereas afternoon or evening plans can easily get dashed by unexpected events or social invitations, or sheer fatigue and lack of motivation after a long day. If you’re in the habit of using time restricted eating, exercising before your first meal of the day will also allow you to take advantage of fasted exercise, which has a number of metabolic benefits. Exercising while in a fasted state essentially forces your body to shed fat, as your body's fat burning processes are controlled by your sympathetic nervous system and is activated by exercise and lack of food. The combination of fasting and exercise also maximizes the impact of adenosine monophosphate-activated protein kinase (AMPK), which not only forces the breakdown of fat and glycogen for energy but also plays an integral role in autophagy — the process by which your body cleans out damaged cellular parts. Benefits of fasted exercise. As noted in one 2012 study, “aerobic training in a fasted state lowers body weight and body fat percentage,” while “fed aerobic training decreases only body weight.” Exercise and fasting together also yields acute oxidative stress which, benefits your muscle. Exercise and fasting yield acute oxidative stress, which keeps your muscles' mitochondria, neuro-motors, and fibers intact. Hence, exercise and fasting help counteract all the main determinants of muscle aging. The study also points out that, combined, exercise and fasting “trigger a mechanism that recycles and rejuvenates your brain and muscle tissues." The mechanism is the triggering of genes and growth factors such as brain-derived neurotropic factor (BDNF) and myogenic regulatory factors (MRFs). BDNF controls neurogenesis, signaling your brain stem cells to convert into new neurons, while MRFs are instrumental in muscle development and regeneration. In other words, fasted exercise may actually help keep your brain, neuro-motors and muscle fibers biologically young. Fasted exercise boosts stem cell regeneration. Fasting also helps boost the generation of new stem cells — cells that can be used to heal and regenerate your tissues. This occurs during the refeeding phase; at which time your body starts rebuilding and replacing all those damaged cells that were cleared out during the fasting phase. Regeneration can be further boosted by doing strength training the morning of the day when you're planning to break your fast. The reason for this is because during fasting, your growth hormone level skyrockets, rising as much as 300% for a five-day fast. Fasting can be likened to getting a growth hormone injection and a stem cell transplant, and by incorporating strength training at the right time, just before refeeding, you optimize all these regenerative benefits. Fasted exercise improves insulin sensitivity. Fasted exercise is also a potent prevention strategy for Type 2 diabetes. In one 2010 study, those who exercised fasted increased their levels of GLUT4 — a muscle protein that plays a pivotal role in insulin sensitivity by transporting glucose into the cell — by 28%, compared to those who had a carbohydrate rich meal before training, or controls (who did not train). This despite eating a hypercaloric diet (receiving 30% more calories than required for health; half of which was from fat). According to the authors: “This study shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.” Will evening exercise disrupt your sleep? For all of the reasons discussed above, exercising first thing in the morning is likely an ideal choice. Exercise also tends to have an invigorating effect, which can propel you through the day when done early, and could backfire if done too late in the evening. Since exercise increases in your adrenaline level, heart rate and body temperature, it could make it difficult to fall asleep. Evening exercise does work well for some people and, again, consistency is the most important component for success. A study published in 2011, found that when people exercised vigorously for 35 minutes right before bed they slept just as well as on nights when they didn't exercise. A poll by the National Sleep Foundation found that 83% of people said they slept better when they exercised (even within four hours of bedtime) than when they did not. Just 3% of late-day exercises said their sleep quality was worse when they exercised than when they did not. Interestingly, of those who exercised more than four hours before bedtime, 73% reported their daily routine allowed for adequate sleep, whereas only 65% of those who exercised within four hours of bedtime felt they had enough time in the day to get the sleep they needed. The National Sleep Foundation concluded that exercise is good for sleep, regardless of the time of day it's performed, noting: "While some believe exercising near bedtime can adversely affect sleep and sleep quality, no major differences were found between the data for individuals who say they have done vigorous or moderate activity within four hours of bedtime compared to their counterparts (those who did vigorous or moderate activity more than four hours before bedtime) … [T]he conclusion can be drawn that exercise, or physical activity in general, is generally good for sleep, regardless of the time of day the activity is performed." Time of exercise influences your circadian rhythm. Indeed, there's a case to be made for exercise at virtually any time of day, including in the afternoon. Research published in February 2019 in the Journal of Physiology confirmed that exercise can cause a shift in your circadian rhythm, and that the magnitude and direction of that shift depends on the time you exercise. Ninety-nine participants of varying ages performed one hour of moderate intensity exercise on a treadmill for three consecutive days at one of eight time slots during the day and night: 1 a.m., 4 a.m., 7 a.m., 10 a.m., 1 p.m., 4 p.m., 7 p.m. or 10 p.m. Exercising at either 7 a.m., 1 p.m. and 4 p.m., will shift your body clock to an earlier time. As a result, you might find it easier to go to bed earlier when you’ve exercised at these times. Going to sleep earlier will also facilitate getting up earlier the next morning. When exercising at 7 p.m. and 10 p.m., you shift your body clock to a later time, which might be helpful if you need peak performance later the following day. As reported by Neuroscience News: “These findings suggest exercise could counter the effects of jet lag, shift work, and other disruptions to the body’s internal clock helping individuals adjust to shifted schedules.” Interestingly, the most robust circadian advancements occurred when exercising in the afternoon more so than exercising in the morning. As noted by the authors: As you can see, you can find support for exercise at just about any time of day. The question is, what are you trying to achieve? Weight loss may be more easily maintained by working out first thing in the morning. Add in fasting, and you can boost things like stem cell regeneration and insulin sensitivity. Meanwhile, afternoon or evening exercise may be helpful if you’re working shifts or traveling, by helping you reset your circadian clock. **Knowing the variables involved, and how you can influence your health through the timing of your exercise, you can use it as a targeted tool to help you achieve your health aims. Do you often skip a much-needed workout session because there’s not enough time to squeeze it in your busy schedule? This is one of the many excuses people come up with when they fail to get enough exercise — but don’t let it deter you from achieving your fitness goals. Source: mercola, 9/20/19.

The health benefits of curcumin

Spices are one of the most important aspects of cooking, as they have the ability to improve the flavor and aroma of food. In many countries, spices are a big part of their cuisine and are deeply ingrained in their culture. One such example is turmeric, which has been largely associated with Indian culture for thousands of years. Today, turmeric is utilized in cuisines all over the world, from South Asian and Middle Eastern dishes to popular recipes in American cooking. It's one of the core ingredients used to make curry dishes, and is the source of their distinctive yellow color and flavor. Turmeric has been used for centuries in ancient Ayurvedic medicine as well. Indians used it as an antiseptic for cuts and burns, and as a remedy for gastrointestinal discomfort and respiratory conditions, and more. But what makes turmeric such a valued spice? Through advancements in technology, modern medicine has discovered that turmeric contains curcumin, a naturally occurring antioxidant that is the source of turmeric's various health benefits. Due to the purported health benefits of turmeric over the centuries, many researchers have investigated this spice to discover the truth to these claims. The list below presents some of their findings about turmeric's capabilities, which you may find very remarkable: • May have anti-inflammatory effects — Curcuminoids found in turmeric may inhibit the activity and synthesis of cyclooxygenase and 5-lipooxygenase (5-LOX), which are enzymes related to inflammation. In one study conducted on rats, researchers discovered that curcumin profoundly helped reduce joint inflammation. • Helps support your digestive health — Curcumin may have help maintain digestive health. In a study that involved five people affected with inflammatory bowel disease (IBD), researchers found out that curcumin helped improve the symptoms of the participants. • May help boost eye health — In a study published in Phytotherapy Research, patients affected with chronic anterior uveitis (inflammation of the uvea, or the middle layer of the eye) were given 375 milligrams of curcumin three times daily for 12 days. Within two weeks, the participants experienced an improvement in symptoms, with no reported side effects. • Support recovery after surgery — Those who have just undergone surgery may experience pain and tenderness at the site of operation, a problem that curcumin may help with. In one study, patients who received 400 milligrams of curcumin three times a day for six days, as part of their postoperative treatments, experienced an 84.2% decrease in pain intensity. • May help keep your brain sharp — Recent research explored the potential neuroprotective benefits of curcumin. One such study suggested that curcumin may be effective against Parkinson's disease, a neurodegenerative disease that causes your brain to gradually produce lower levels of dopamine, negatively affecting movement over time. Another study notes that curcumin may help with cognitive impairment. • Helps lower cancer risk — Curcumin may play a role in diminishing the growth of cancerous cells by affecting pathways such as "mutagenesis, oncogene expression, cell cycle regulation, apoptosis, tumorigenesis and metastasis." • Supports your mental health — Aside from keeping your brain healthy, curcumin may help promote the healthy functioning of various mental aspects, such as emotional and psychological well-being. In a randomized, double-blind study, 123 participants diagnosed with major depressive disorder were given a placebo, a curcumin-saffron mixture, a low-dose curcumin extract and a high-dose extract. Results from the study indicate that those who took the curcumin and curcumin-saffron combination exhibited improvements in symptoms compared to the placebo group. • Helps keep your skin healthy — Applying a curcumin-based cream on your skin may help keep it healthy and prevent the development of skin diseases. In a study that involved 10 subjects affected with vitiligo, researchers subjected them to a procedure that combined UVB therapy and curcumin cream, which resulted in significant re-pigmentation. In another study, patients suffering from psoriasis were provided a 450-gram curcumin supplement per day for 12 weeks. After the study, two participants reported an 83% to 88% improvement of symptoms. • Helps lower risk of diabetes — According to a study published in Diabetes Care, consuming curcumin regularly may help prevent the onset of Type 2 diabetes. Over the course of nine months, researchers monitored 240 prediabetics who were given either a placebo or a curcumin supplement. Results indicated that 16.4% of the group who were provided a placebo had developed diabetes, whereas the curcumin group did not. • Supports optimal cardiovascular function — Curcumin may help maintain normal heart function, according to several studies. In one example, researchers demonstrated that curcuminoids can help decrease myocardial infarction in people who received coronary artery bypass grafting (CABG). In another study, researchers suggested that curcumin can help lower total cholesterol level, as well as LDL (bad) cholesterol levels. Source: mercola.com, 9/2/19.

Top 4 Traits of Happy People

The pursuit of happiness is more a choice than something that occurs by chance, but there are verifiable traits that those who achieve happiness tend to share. In a study titled "Eavesdropping on Happiness," researchers equipped nearly 80 college students with an Electronically Activated Recorder (EAR), which randomly recorded snippets of ambient sounds taken while the participants went about their daily lives. Every 12.5 minutes, the EAR recorded 30 seconds of sound, which allowed the researchers to figure out if the participant was alone or talking with others and whether it was small talk or more substantive conversation. The study revealed intriguing insights into how conversations and small talk weigh in on happiness. What's more, researchers followed up on the study, recording new snippets and learning even more about the intricacies of what makes people happy. More Meaningful Conversations Make People Happier Than Small Talk Do happiness and well-being relate to the amount of small talk and meaningful conversations in your life? The study found a strong link, with less small talk and more substantive conversations linked to increased happiness. For purposes of the study, small talk was defined as "uninvolved conversation," in which only trivial information was exchanged. A substantive conversation was defined as one in which meaningful information was exchanged. It turned out that more time talking with others was linked to higher well-being. But happiness levels rose even higher when there was less small talk and more meaningful conversation. According to the study, the happiest participants spent 25 percent less time alone and 70 percent more time talking. While talking, they had one-third as much small talk and twice as many substantive conversations. It could be, then, that making an effort to have deeper conversations could be a key to increasing happiness: "Together, the findings demonstrate that the happy life is social rather than solitary and conversationally deep rather than superficial. On one hand, happy people may be 'social attractors' that facilitate deeper social encounters. On the other hand, deep conversations may actually make people happier. Therefore, our results raise the interesting possibility that happiness can be increased by facilitating substantive conversations." Further, while small talk wasn't beneficial, it wasn't negative either. The researchers even suggested it may have a place in leading to more meaningful conversations. "We all understand that small talk is a necessary component to our social lives," Mehl said. "You cannot usually walk up to a stranger and jump right into a deep, existential conversation because of social norms." Positive Humor Helps Maintain Happiness Along with regular, deep talks with friends and family, the four following personality traits as being associated with happiness: Extraversion, Locus of control, Self-esteem and Optimism. Researchers writing in Europe's Journal of Psychology took the findings a step further, revealing that people with these four personality traits are happier because they use positive humor in their daily life. "The happiness of 'happy people' does not depend on life circumstances. Rather, happy people seem to have personalities that allow them to find happiness even in the midst of adversity and challenging life conditions," the study noted. And humor, it turns out, makes an effective adaptive strategy to maintain happiness. Not just any type of humor was beneficial, however. Self-enhancing and affiliative humor helped people cope with difficult circumstances. What's the difference in the styles of humor? •Self-enhancing humor is used to maintain positive psychological well-being by means of distancing yourself from adversity. •Affiliative humor is used to entertain others, which helps enrich the quality of social relationships. A positive sense of humor, encompassing both self-enhancing and affiliative styles, is indeed another common thread among people who call themselves "happy." The researchers explained: "Our findings suggest that people who are high in extraversion, internal locus of control, optimism and self-esteem have developed adaptive strategies of using humor in daily life, which in turn help make them happy. They experience greater happiness because they are better at finding strategies to regulate their emotions, and the habitual use of positive humor is one of those strategies. Happy people may be adept at using positive humor styles as a means by which they frame or appraise life events to form positive, self-affirming views of the self. Indeed, people protect their psychological well-being by using self-enhancing humor as a means of reframing stressors in a more positive, light-hearted way." Kindness, Generosity and Gratitude: Additional Indicators of Happiness There's a close relationship between being kind and being happy. Happiness levels increase when people count their own acts of kindness for a week. Further, kind people experience more happiness and have happier memories, with one study suggesting "happy people are more kind in the first place and … they can become even happier, kinder and more grateful following a simple intervention [counting their acts of kindness]." As for why kindness makes people happy, this is still being explored, but it's known that your brain produces feel-good hormones and neurotransmitters like serotonin when you're kind, and kindness helps you to build strong relationships with others, fostering positive feelings and stronger, more meaningful social interactions. Giving to others is also linked to happiness, and generosity is certainly one form of kindness. People who agreed to spend money on others made more generous choices as well as had stronger increases in self-reported happiness compared to those who agreed to spend money on themselves. Those who agreed to give to others also had more interactions in brain regions linked to happiness. Gratitude can also produce measurable effects on a number of systems in your body, leading to better sleep, more positive emotions and more. Sleep May Be an Overlooked Part of Being Happy Most research into happiness has focused on its social ties, but research has also found that people who sleep well are more satisfied with life, even after controlling for other factors like personality. While sleep has long been linked to mood, researchers also suggested that people who sleep poorly are more likely to have a zero-sum view of happiness, which causes people to engage in more social comparisons and savor their positive experiences less, ultimately leading to less happiness. "As many societies become more competitive and market-oriented, sleep is easily regarded as a waste of time (and money). However, sacrificed sleep may create a vicious cycle of making the world appear as a zero-sum competition, which aggravates interpersonal stress," researchers wrote in Frontiers in Psychology, adding: "What constitutes a good life? Many people in modern society may shove a 'good sleep' below other priorities, such as high status or income. However, our study suggests that this inconspicuous daily routine not only restores the body, but also elevates the mind's view of life." Even the Happiest People Have Negative Moods Occasionally Another study looking into the shared traits of very happy people found those at the highest level of happiness had stronger romantic and social relationships than less happy people. In this case, the happiest people did not exercise more than the less happy people. Nor did they participate in religious activities more often or experience more "good events." However, they did tend to be more extraverted, more agreeable and less neurotic, and having good social relations was a necessary component. It's important to note that while the happiest people experienced positive feelings most of the time, they also had negative moods on occasion. It's completely natural to feel down sometimes, but happy people have ways of coping with negative emotions so they're able to turn them around and maintain a bright outlook overall. Try This To Be Happier If you want to be happier, research suggests putting effort into your social relationships, particularly nurturing those that provide deep, meaningful conversations, will pay off. Likewise, be kind and keep a running tally of your acts of kindness, no matter how big or small. Be sure to get quality shut-eye each night, and practice living in the present moment, not focused on past regrets or future worries. Ultimately, however, the social component of happiness cannot be ignored. If you're feeling lonely or socially isolated, the following strategies can help you to make meaningful connections with others in your community, which will ultimately increase your level of happiness: Join a club that interests you Volunteer for a cause you believe in Enroll in a class to learn a new skill or hobby Create rituals of connection, such as calling a certain friend every Monday Join a gym or sign up for a fitness class so you can exercise with others Frequent local shops and markets where you can build relationships with shop owners and other customers Talk to strangers during your daily commute at the grocery store and while walking your dog Consider adopting a pet, such as a dog, which can provide companionship and a source of unconditional love, as well as act as an icebreaker socially Move to be closer to your friends and family Attend religious services or support groups Source: psychology science, 8/2/19.

Aiming for 10,000 steps? Here's your new target.

Most adults spend 10 hours per day sitting, and research shows this level of inactivity cannot be counteracted with a workout at the end of the day. To maintain health, you really need mild but near-continuous movement throughout your waking hours. One strategy that has been shown to have a positive impact is simply to stand up more. Increasing your daily walking is another key strategy that pays significant short and long term dividends. According to the World Health Organization, inactivity is the fourth biggest killer of adults worldwide, responsible for 5.1% to 12.5% (average 9%) of premature deaths, and walking more could go a long way toward reducing this risk. But just how long do your treks need to be? A common recommendation is 10,000 steps a day, but where did that number come from? The obscure origins of the 10,000 steps recommendation. That number does have an origin, but it didn't come from health studies or scientific research. The idea of walking at least 10,000 steps a day comes from a Japanese marketing campaign by the Yamasa Clock and Instrument Company, launched in 1965 to promote its Manpo-kei pedometer, a brand name that translates to "10,000 steps meter." Companies in the US adopted the idea recently to help promote their fitness trackers. So, if the number 10,000 wasn't scientifically determined, how many steps should you actually aim for each day? Researcher I-Min Lee of Brigham and Women's Hospital set out to find the answer. How many steps a day do you need for health and longevity? Lee designed a study that included 18,289 women from the Women's Health Study aged between 62 to 101, who agreed to wear an accelerometer during waking hours for seven days. Of these, 16,741 wore the devices as instructed and returned them for data analysis. The study, published online in May 2019 in JAMA Internal Medicine, showed that, compared to women who took an average of 2,718 steps: •Women who took 4,363 steps per day were 41% less likely to die in the next four years. •Women who took 5,905 steps 46% less likely to die in the next four years. •Women who took 8,442 steps were 58% less likely to die in the next four years. **At first glance, it appears that more is better, but it turns out the benefits progressively increased between 4,400 and 7,500 steps, at which point they leveled off. Step count matters more than intensity for the elderly. Higher intensities were also associated with lower risks of mortality. However, after adjustments for the number of steps taken each day, this correlation more or less vanished. As concluded by the authors: "Among older women, as few as approximately 4400 steps was significantly related to lower mortality rates compared with approximately 2700 steps. Stepping intensity was not clearly related to lower mortality rates after accounting for total steps per day." Limitations of the study, which could have influenced results, include the accuracy of the step count (step trackers are not foolproof), and the fact that the researchers did not take into account other types of movement or exercise, such as gardening. It also did not look at any other potential benefits beyond mortality rates, nor is it clear if the results will apply equally to men and younger individuals. Many studies confirm walking boosts health and longevity. While it's easy to say that something is better than nothing when it comes to staying active, research does show there's typically a minimum level of activity required before you notice any discernible difference. Most studies show that more activity is better than less — up to a point. It's important to get the dosage right. Several previous studies have confirmed various measures of walking impart valuable health benefits and protect against many of the most common killers. For example: Research published in in the American Journal of Preventive Medicine in 2018 found that as little as 120 minutes of walking per week may reduce mortality, compared to inactivity. Meeting or doubling the activity guidelines per week in the form of walking lowered all-cause mortality by 20%. According to the authors, "Walking was most strongly associated with respiratory disease mortality, cardiovascular disease mortality and cancer mortality." Compared to slow walking, walking at a self-reported average pace was associated with a 20% reduced risk of all-cause mortality and a 24% reduced risk of cardiovascular disease mortality. A brisk pace reduced all-cause mortality by 24% and cardiovascular disease mortality by 21%. Research published in 2012 found brisk walking improved life expectancy regardless of body weight. According to the authors: "A physical activity level … equivalent to brisk walking for up to 75 min/wk, was associated with a gain of 1.8 years in life expectancy relative to no leisure time activity. Higher levels of physical activity were associated with greater gains in life expectancy, with a gain of 4.5 years at the highest level … equivalent to brisk walking for 450+ min/wk. Walking can be a high-intensity activity. Walking can also be an excellent entry into higher intensity training, regardless of your age and fitness level, as demonstrated by Japanese research showing a combination of gentle strolling and fast walking provides greater fitness benefits than walking at a steady pace. The walking program they developed for Japanese seniors consisted of repeated intervals of three minutes of fast walking followed by three minutes of slow strolling. Completing five sets of these intervals, totaling 30 minutes of walking, at least three times a week, led to significant improvements in aerobic fitness, leg strength and blood pressure. While many studies suggest distance is the No. 1 factor determining health benefits such as longevity, there's ample evidence showing intensity does play a role, and can boost benefits, at least to some degree. At bare minimum, higher intensity activities are more effective, timewise, allowing you to reap similar benefits as longer, slower workouts in a shorter amount of time. Everyone can benefit from standing and walking more each day. It's important to recognize that chronic sitting is an independent risk factor for chronic disease and early death, even if you exercise, and significantly raises your risk of several lethal conditions. As noted in a June 2018 study in the American Journal of Epidemiology: "Prolonged leisure-time sitting (over 6 vs. less than 3 hours per day) was associated with higher risk of mortality from all causes: cardiovascular, cancer, diabetes, kidney disease, suicide, chronic obstructive pulmonary disease, pneumonitis, liver, peptic ulcer and other digestive disease, Parkinson’s, Alzheimer’s, nervous disorders, and musculoskeletal disorders." While recent research refutes findings suggesting chronic sitting is right on par with smoking in terms of mortality risk, it's quite clear it's a significant (and modifiable) risk factor for chronic ill health and early death, just as smoking is. According to Dr. James Levine, codirector of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University, you need at least 10 minutes of movement for every hour you sit. Earlier findings presented at the EuroPRevent 2016 meeting, found that, compared to inactivity, getting just 15 minutes of physical activity per day was associated with a 22% lower risk of death in the elderly. Taking 10,000 to 15,000 steps a day is probably a good idea. According to research published in the journal Nature in 2017, American adults take on average 4,774 steps daily. The worldwide average was found to be 4,961 steps a day, based on data collected from accelerometry readings from 717,527 individuals' smartphones. Hong Kong residents came in on top, with an average of 6,880 steps a day. Considering the poor health of Americans, it seems this average step count simply isn't cutting it. If it did, it should somehow be reflected in other disease and obesity statistics. So, while there may not be a scientific basis for the 10,000 to 15,000 step-a-day recommendation, I believe it's still a good one. A 2004 study assessing physical activity levels and health outcomes in an Amish community found men took an average of 18,425 steps per day and women an average 14,196 steps. Interestingly, 25% of the men and 27% of the women were still overweight, and 9% of the women were obese, showing physical activity is not a foolproof way to ensure a healthy weight. As a general rule, I recommend limiting your sitting to less than three hours a day, and to make it a point to walk more every day. I also recommend walking in addition to any other fitness routine you may have. And, while seniors may benefit from as little as 4,400 steps, as demonstrated in the featured JAMA Internal Medicine study, chances are younger individuals need far more. **Do you often skip a much-needed workout session because there’s not enough time to squeeze it in your busy schedule? This is one of the many excuses people come up with when they fail to get enough exercise — but don’t let it deter you from achieving your fitness goals. Source: women’s health / mercola, 7/12/19.

How to safely remove a tick

Often mistaken for insects, ticks are small, eight-legged parasites that belong to the arachnid family, along with spiders, scorpions and mites. They survive solely by feeding on the blood of their host. They're known to be resilient, with records suggesting that they existed 65 to 146 million years ago. Ticks are more active during warmer months, usually between March and November, living in warm and moist places like bushes, grasses and shrubs. Animals and humans can acquire ticks while walking through these areas. There are around 850 tick species in the world, which come in a variety of colors and sizes, but only a select few are known to bite humans. When a tick gets on your body, it's not likely to bite right away. Rather, it will crawl around your body to look for a suitable place to feed, often choosing the soft and moist spots of skin such as on your ears, hairline, waistline, armpits and groin. A tick will latch onto your body by piercing your skin with its mouth, inserting a feeding tube into the wound and feeding on your blood until it's full. If not removed, the tick will eventually fall off on its own after it's engorged — this could take anywhere from a few days to two weeks. Since tick bites are often painless, it can be hard to tell if you've been bitten or not. Some of the minor symptoms that tick bites cause include redness, swelling, itchiness and soreness on the bitten area. While tick bites are often harmless, some can transmit serious diseases such as: •Lyme disease •Rocky Mountain spotted fever •Colorado tick fever •Tularemia •Ehrlichiosis A tick may take anywhere from a few minutes to 36 hours to transmit diseases to humans, so it's important that you remove it as soon as you find out that you've been bitten by one. How to Remove a Tick Safely A tick that has burrowed its way into your skin can be difficult to remove because of its barbed feeding tube, which also acts as its anchor to your body. There are several tick removal tools available in the market, such as tick tweezers, tick removal cards and hook like instruments. But if you don't have any of these tools on hand, normal fine tipped tweezers will work just fine. If you've been bitten by a tick, follow this step-by-step guide to remove it safely: 1. Grasp the tick with clean tweezers as close to your skin's surface as possible — this helps you grab the tick as close as possible to its head. 2. Pull the tick out gently and with steady pressure. Avoid twisting or jerking it, as this can cause its head to break off and stay embedded in your skin. You should also avoid squeezing the tick, since this could squeeze the infectious fluid out of it. 3. After the tick has been removed, thoroughly clean the bitten area with soap and water. Put the tick in a sealed container, so you can show it to your physician in case you develop other symptoms after a few days. How to remove a tick head It's not uncommon for a tick head to remain stuck in the skin despite careful removal. Here's how to tell if a mouthpart of a tick is still stuck in your skin and what you should do to properly remove it: 1. After pulling out a tick, inspect the bitten area for a small black dot. This is an indicator that the tick head is left behind. 2. Using pointed tweezers, try to remove the remaining part. 3. After removing the tick head, clean up the bite area with soap and water. If you can't get rid of a lodged tick head, contact your physician to have it removed. Although the tick head will eventually be expelled from your body as the wound heals, it's still best to have it removed to reduce your risk for infections. 3 natural tick repellents To avoid being bitten by ticks, use these natural repellents to keep them at bay, especially during the summer months: 1. Essential oils — Some oils that have been found to be effective at repelling ticks include citronella, lemongrass, rose geranium, peppermint and citrus oil. These oils can be applied on clothing, lawns and gardens. You can also use them on your skin, provided that you dilute them with a carrier oil like coconut oil. 2. Food-grade diatomaceous earth (DE) — DE absorbs the oils and fats from the exoskeleton of ticks, causing them to die of dehydration. If you want to get rid of ticks around your home, sprinkle this white powder in places where ticks may nest, such as in moist and shaded areas. Be sure to limit its use to places where ticks may hide, as DE can also kill beneficial insects. 3. Garlic — According to a study published in the Journal of Medical Entomology, multiple applications of garlic juice-based products on a residential landscape may help suppress tick activity. Aside from using the natural tick repellents mentioned above, you can also reduce your risk for tick bites by simply avoiding areas where ticks are likely to be found, such as tall grasses, shrubs and leaf litter. Wearing protective clothing such as long sleeves, closed shoes and pants tucked into your socks also helps keep ticks from making their way to your body. You should also check your body for ticks every time you come in from the outdoors and while you're showering. What not to do when you're bitten by a tick There are many misconceptions regarding the proper removal of ticks. Some recommended methods are ineffective and will only increase your risk for an infection or injury, so they're best avoided. These include applying petroleum jelly, nail polish, toothpaste or glue to the tick in an attempt to suffocate it, as well as using sharp forceps, squeezing the tick's body, or poking it with a hot match or nail. Frequently asked questions (FAQs) Q: What do you do if you pull a tick out and its head stays in? A: You can either remove the stuck tick head on your own or you can have it removed by a doctor. Q: What happens if the tick's head stays in? A: Stuck mouthparts are often harmless, but they can sometimes cause inflammation or increase the risk for infections, so they're best removed as soon as possible. Q: How do you tell if a tick's head is still embedded in your skin? A: If a tick head is left behind in your skin, you will see a small black dot on the bite site. Q: How do I remove an embedded tick head? A: You can try to pull out a stuck tick head using a pair of pointed tweezers. However, if you can't remove it easily, do not try to dig it out. Instead, contact a medical professional so they can safely remove it for you. Q: Can a tick head regrow its body? A: No, a detached tick head won't be able to regrow its entire body. Ticks can only regenerate lost body parts like their legs. Q: Do ticks fall off on their own? A: Yes. If not discovered and removed manually, ticks will continue to feed on their host until they're full, after which they fall off on their own. Q: When should you consult your doctor about a tick bite? A: Contact your doctor if you develop a rash on the site of the tick bite and if you experience flu-like symptoms. You should also seek immediate medical attention if you experience severe headache, difficulty breathing, paralysis or heart palpitations after being bitten by a tick. Source: mercola.com, 6/17/19

Four Reasons Why MD’s Won’t Refer

Alternative Healthcare Providers have spent their professional lifetimes building relationships with medical providers. Those efforts pay off to the tune of more than 300 new patient MD referrals each year. We consider that statistic a “win”, but we’re still not satisfied. We recognize that MD referral patterns span the gamut from you being the leading option, to “well…if you insist on visiting a chiropractor, then I want you to see Dr. ______”. And despite connecting multiple times per year for the past few decades, some obstinate medical providers are still reluctant to refer anyone. We wanted to know why, so we asked more than a dozen primary care MD’s why they or their peers would be reluctant to refer to a chiropractor. Their candid replies allowed us to assemble this list of the top four factors that chiropractors MUST address in order to successfully attract medical referrals. Please recognize the following statements are not our words. We tried to relay each MD’s concern verbatim, whether we agreed or not. We encourage you to read each statement with an open mind; recognizing that perception and reality sometimes differ, depending upon the view from where you stand. Ready? Here are the MD’s answers to our question: “Why would a PCP not refer to a chiropractor?”: 1. The Trust Factor •We only work with like-minded people who we know and trust. We’re looking for a relationship with someone who will consistently treat our patients the way we would want to be treated. •Family physicians are paternalistic in nature; we work to protect our patients from making healthcare decisions that could produce undesired results. •Do no harm is the most important metric. •Whenever I refer, I’m placing my reputation on the line – and that’s not something I’m willing to risk on someone who needs a billboard or full-page ad in order to attract a new patient. •I frown upon (any provider) peddling supplements in the office – especially when their patients “need” a new one every visit. (We heard multiple variations of this concern) 2. The Substandard Care Factor •We’re skeptical of unfamiliar things that don’t have good evidence. We hear that manipulation works, but still have concerns about the “less well-studied” options that are employed by some chiropractors. •Saliva testing and hair analysis are instant red flags that maybe this is someone who does not adhere to the diagnostic standards that we would expect. •We know what you’re telling patients - they come straight back to us. If someone suggests unfounded therapies or criticizes an established medical treatment like vaccination, you can forget about ever seeing one of my patients. •When I see an x-ray that is uninterruptable, I’m not going to encourage my patient to use that facility. •In the Dr’s lounge, we joke about certain chiropractors notes that are filled with odd or superfluous language. 3. The Ignorance Factor •Truthfully, we don’t know what you do. In medical school, we’re not really taught about what a chiropractor does or how it works. •We don’t know much about your specialty and much of the feedback we receive is from your failed cases – patients with good results don’t need us afterward. •Maybe you’re a placebo…. and that’s OK, but… (tails off into distressed look of ignorance). 4. The Over-engagement Factor •Some (needy) patients seek attention without the capacity to ever get better. Healthcare is their very expensive form of entertainment and there are plenty of providers, not just chiropractors, that are willing to sell long-term tickets to that show. Again, this problem is not unique to DC’s. Medical specialists, pain management, surgeons, and physical therapists, are also guilty – the worst is home health care. To stand out, before accepting a case you need to ask yourself “will this care really matter long-term?”. •Accountable care health plans, particularly Medicare advantage plans, rely upon limiting costs. We serve as financial stewards for those plans. If a provider runs up a bill (from excessive care or a patient who simply desires excessive care), either we’re kicked out of the system or the plan ultimately collapses - regardless of the cause, that’s bad for everyone.” •Don’t feel that you need to achieve resolution in every case. Measurable improvement of a chronic condition is realistic. What I want more than resolution is a reasonable treatment plan with goals and an endpoint. Well there you have it, whether you agree with them or not. A collection of knowledge that could only be harvested from decades of health care interaction. While you might not like to hear some of these stories, we hope this information helps you to re-assess the potential for improved integration and more medical referrals. Source: chiro-up.com, 5/25/19.

What Are the Benefits of Lemon Water?

Lemon water has been promoted by celebrities like actress Gwyneth Paltrow and supermodel Gisele Bündchen due to its supposed positive effects. However, health professionals and practitioners haven’t been too quick to back up these claims, with some nutritionists saying that lemon water isn’t directly responsible for some of the purported effects, like weight loss, for example. Nevertheless, drinking this beverage may still offer numerous health benefits due to the antioxidants and nutrients that lemon offers. Some of the possible health benefits of lemon water include getting an immune system boost, improved liver function and better blood pressure management. Many people have actually made it a point to make lemon water their first drink of the day. If you’re looking for more information about lemon water or you want to learn how to make your own, continue reading this article. What Is Lemon Water? Lemon is a citrus fruit well-known for its extremely sour taste, which is mainly due to the high percentage of citric acid found in its juice. But aside from citric acid, lemon juice contains other beneficial compounds and nutrients, such as vitamin C, potassium and folate. But what is lemon water? The simplest description is that it’s a mixture of lemon juice and water. The water’s temperature is a matter of personal preference, as it can be prepared either hot or cold. In some cases, people might add a few other ingredients to improve its taste, such as cucumber slices, a few mint leaves or even chia seeds. However, a 2015 study claims that warm lemon water might be a better choice, especially if you drink it in the morning. This belief is backed by Ayurvedic medicine, with warm water believed to promote intestinal tightening, making bowel movements easier. Three Potential Health Benefits of Lemon Water Aside from the belief that lemon water may help detoxify the body, this beverage may offer other benefits: •May support immune function — Lemon and other citrus fruits are good sources of vitamin C, an important antioxidant that has a direct effect on stopping free radical damage. This vitamin is also responsible for immune system protection, allergy alleviation and infection mitigation. The juice of one lemon contains about 18.6 grams of vitamin C. •May improve blood pressure control — In a 2014 study, researchers linked daily lemon intake to better blood pressure regulation in conjunction with walking. While the mechanism is not clear, it may be linked to the citric acid in lemon and its effect on the improvement of calcium and magnesium absorption. •May help improve liver function — Because of the antioxidant properties of lemon juice, drinking lemon water may have hepatoprotective properties. This conclusion comes primarily from animal studies, with no clear indication that this is also applicable to humans. One study in 2017 that was published in the journal Biomed Research International, where mice were given doses of lemon juice to treat alcohol-induced liver damage. Can Lemon Water Help You Lose Weight? Lemon water is good for maintaining hydration, providing vitamins and minerals, and it’s said to even assist in weight loss, to some extent. Though it’s still unclear exactly how lemon water might contribute to weight loss, studies show that it may impact weight regulation. In a 2016 study from the International Journal of Nursing Research and Practice, overweight students were asked to drink warm lemon water for three weeks. After the period was up, the students showed weight loss ranging from 1 to 4 kilograms and decreased waist circumference. The weight loss process may also be attributed to the general effects of drinking instead of this specific beverage. Lemon water contains as little as 6 calories per glass, making it a suitable alternative for flavored drinks that are usually loaded with sugar. In addition, drinking water before or during meals promotes satiety, thus curbing increased food intake. Drinking adequate water has also been associated with increased rates of metabolism, as proper hydration may stimulate the mitochondria in the cells for better energy expenditure. A 2003 study from the Journal of Clinical Endocrinology and Metabolism linked drinking water to thermogenesis. The study showed that people who drank about 500 milliliters of water boosted their metabolism by about 30 percent for about 30 to 40 minutes. Even though drinking lemon water is good for you, it should not be the only move you employ for maintaining a healthy weight. There are numerous factors that you should consider when you plan on detoxifying your body or improving your weight management, including improving your sleep, diet and following a healthy exercise routine. Drinking lemon water should only be a complementary strategy, as it is not a magic bullet that will solve all your problems. What Is a Lemon Water Detox? Detoxification usually refers to the removal of the toxic buildup in your body. While it is a natural process usually carried out by the liver, there are numerous supportive detox techniques that may promote better elimination of toxic substances. This will not only help your body achieve a purer state, but it may also help improve numerous body processes. One proposed type of detoxification is the lemon water detox, which consists of halting solid food consumption and substituting it with lemon water alone. This is an altered version of water fast, where people only consume water for a few days. It’s been observed to trigger an anti-aging mode in your cells and jumpstart the system to improve insulin sensitivity. While going on a liquid-only detox plan may be helpful in promoting better energy expenditure and allocation, this largely varies from person to person. If you’re pregnant, you should not consider detoxing at all, as this may impede your ability to provide nutrients for your unborn child. In addition, if you suffer from other serious illnesses, it is best that you seek the advice of a health practitioner before proceeding with any form of detox. What Does Lemon Water Actually Do? The mechanism by which lemon water works is mostly through its citric acid and vitamin C content. Claims on its effect on mood and immune function are rooted in the effects of these components on the human body. As an example, lemon water was found to be effective in uplifting your mood, especially when you’re deficient in vitamin C. A 2011 study from the journal Nutrition showed that vitamin C-deficient patients had a higher risk of suffering from mood disturbances and that supplementing concentrations of vitamin C helped improve their mood states by up to 34 percent. In a 2014 study from the International Journal of Vitamin and Nutrition Research, researchers found that patients with vitamin C depletion were more at risk of suffering from depression symptoms than people with higher concentrations of vitamin C in their bodies. Lemon water also has a positive effect on the immune system due to its D-limonene and hesperidin content. A 2012 study from the journal of Cellular Immunology shows that D-limonene possesses immunomodulatory capabilities, specifically the upregulation of CD25, CD69 and CD40L, which are important proteins found in the T-cells. As for hesperidin, a study from Mediators of Inflammation showed that this component of lemon juice inhibits inflammation and reactive oxygen species (ROS) production. How to Make Your Own Lemon Water Making your own glass or jug of lemon water is very simple. If this is the first time that you’re making a batch, here’s a recipe you can try from Better Homes & Gardens: Ingredients: 4 lemons 1 1/2 cups fresh mint leaves 6 to 8 cups water 6 to 8 cups ice cubes Procedures: 1. Carefully rub the mint leaves between that palms of your hands to bruise the leaves. 2. Add the lemon slices and mint leaves in a large pitcher. 3. Pour the water in. Cover for 1 to 8 hours. 4. Strain the mixture, removing the leftover herbs. 5. Divide the lemon slices and add fresh mint before drinking. Possible Side Effects of Lemon Water While lemon water offers multiple health benefits, it’s also important to moderate your intake. Failing to properly dilute lemon juice in the water might harm your oral cavity and the upper digestive tract because of the high levels of citric acid. Some of the side effects that lemon water can trigger are: •Eroded tooth enamel — Diluting the lemon juice in enough water is crucial when drinking lemon water. This will help water down the acidity of the juice, minimizing its effects on the delicate surface of your mouth and the protective layer of your teeth. Aside from diluting the lemon juice, you can also opt to use reusable nonplastic straws to prevent the juice from coming into contact with your teeth. •Canker sores — While eating citrus fruits does not cause canker sores, it heightens your risk of damaging the delicate inner membrane of your mouth. This increases the possibility of a canker sore developing. •Heartburn — While accounts on this side effect of lemon largely vary, the acidity of lemon water may trigger heartburn or acid reflux. Conversely, some note that lemon juice may also relieve heartburn as it becomes alkaline once it passes into the stomach. *If you have any questions about diet, exercise or nutritional supplements that can help improve your overall health; ask one of the doctors at our office. Source: mercola.com, 5/19/19.

How to Get Rid of Muscle Cramps

What Causes Cramps in the First Place? Contracting and relaxing are two concurrent actions that allow muscles to perform their intended jobs. However, what happens when the relaxed muscles contract as well? The result is cramps, commonly known as a “charley horse.” Cramps are sudden and involuntary contraction of one or more supposedly relaxed muscles, rendering the affected area temporarily impossible to use. The most distinguishable symptom is a sharp pain and if you touch it, you may feel a hard lump of tissue beneath the skin. Cramps mainly occur due to muscle overuse or when you’re holding a position for a prolonged period of time. Other possible reasons include: • Inadequate blood supply — Narrowing of the arteries in your legs can produce cramp-like symptoms. • Nerve compression — Compression of nerves in your spine may also produce cramp-like pain in your legs, which usually worsens the longer you walk. • Mineral depletion — An unhealthy diet can cause mineral deficiencies that may eventually lead to muscle cramps. How to Prevent Cramps Moving your muscles is a core biological function that allows you to go about your life. From riding a bicycle to washing the dishes, your muscles help make movement possible. To achieve this goal, muscles perform two maneuvers: contracting and relaxing. With your brain as the director, your muscles contract and relax countless times throughout the day depending on the work you do. Contraction occurs when your nervous system sends stimuli into the desired muscle. This allows calcium to be released into the muscles you wish to use, causing them to shorten. On the opposite end, the relaxed muscles release an enzyme called acetylcholinesterase, allowing the muscle to lengthen and ease up. To allow your body to move properly, your muscles perform both of these actions simultaneously. How to Get Rid of Leg Cramps Right Away With This Exercise In your lower torso, cramps typically affect your calf muscles. Should they appear after strenuous physical activity, performing this exercise may help relieve pain right away: 1. Stand arms length away from a wall while keeping your soles flat on the floor. 2. Bend forward and lean on the wall. You will feel your calf muscles stretch. 3. Repeat several times a day until your calves’ strength improves. Another strategy is applying an ice pack on the affected muscles. If that doesn’t work, apply a hot compress directly onto the cramped muscle. Taking a warm bath may work as well. A good rule of thumb is that cold works best for any new or flared up issue. So try ice first. Period Cramps May Respond Better To Heat Application Period cramps are common among menstruating women, but they are treatable in various ways. One popular method is applying heat to the abdomen, which may help relieve pain. Any device or approach will do, such as using a hot water bottle, a towel dipped in warm water or taking a hot bath — what is essential in getting rid of period cramps is applying heat on your stomach. It’s also important to avoid foods that cause bloating as they may exacerbate your symptoms. Caffeine, salty foods, alcoholic beverages and fatty dishes fall under this category. In addition, you may add “preemptive exercising” into your routine. This simply means exercising your core regularly to make it stronger, which may help manage cramping. Furthermore, applying essential oils to your stomach may be an effective strategy. They’re filled with unique compounds that may help reduce pain, inflammation and discomfort, as well as helping you relax. Potentially effective options include: • Roman Chamomile • Cinnamon • Sage • Clary Sage • Cypress Treating Stomach Cramps Works Similarly to Period Cramps Stomach cramps occur when the abdominal muscles contract. The main cause is usually muscle strain due to core-focused exercises or other energetic physical activities. In other cases, dehydration, buildup of gas, or the onset of digestive issues such as constipation contribute to stomach cramps. Similar to period cramps, stomach cramps may be treated by applying heat on the affected area. You may also supplement your treatment with a massage to provide additional relaxation. Alternative treatments include ice or using the following essential oils: • Peppermint • Ginger • Chamomile • Cumin Neck Cramps Are Often a Result of Poor Posture Neck cramps, also known as a stiff neck, generally occur when the neck muscles weaken over time due to overuse or poor posture. Activities such as looking down at your computer monitor throughout the day, as well as driving or using your smartphone for prolonged periods of time, can weaken neck muscles. If you don’t know how to get rid of neck cramps and you’ve experienced it before, this simple procedure may help: 1. Find the sore spot and place one hand over it. 2. Firmly push into the affected area with your fingers, but not hard enough to cause a sharp pain. 3. Turn your head slightly in the direction opposite of the cramp and bend it diagonally. 4. Repeat steps 1 to 3 around 20 times. Once your neck feels better, try this simple exercise from the Cleveland Clinic, which is intended to reduce the risk of neck cramps in the future: 1. Roll your shoulders backwards and down 10 times. 2. Squeeze your shoulder blades together 10 times. 3. Place your hands at the back of your head and push into them, then hold for 15 seconds. 4. Tilt your head shoulder to shoulder 10 times on each side. Lastly, make sure to practice proper posture regardless of what you’re doing, such as positioning computer monitor at eye level and moving your neck frequently when driving to ensure your muscles remain nimble. How to Get Rid of Hand Cramps Properly Using Stretches Hand cramps are generally caused by dehydration, injuries or overuse. In some cases, however, they may be a symptom of rheumatoid arthritis. According to Dr. Kelly Weselman from the Wellstar Medical Group, inflammation in the joints caused by arthritis generally affects muscle function. To make things more confusing, the pain caused by the inflammation may feel like a cramp, too. Fortunately, providing relief to your cramped hands is an easy endeavor by performing this simple stretching exercise: Using your opposite hand, lightly push back all four fingers and thumb on the cramped hand. You may also supplement this method with a heat wrap or running your hand under warm water. Your Diet Plays an Important in Preventing Cramps While home remedies may effectively treat cramps whenever they appear, do not neglect your diet. Eating unhealthy food causes vitamin deficiencies that ultimately affect how your body performs. It’s estimated that 80 percent of Americans are deficient in magnesium, a mineral that performs a vital role in healthy muscle function. Low levels of it can lead to cramps, as well as other musculoskeletal conditions such as fibromyalgia and chronic back pain. Potassium, another mineral, has been linked to cramps as well. To reduce your risk of cramps, it’s important that you eat healthy foods so your body performs at its peak. Rich sources of magnesium include dark leafy greens, such as kale and spinach. You may also consume unpasteurized raw nuts such as almonds and hazelnuts, and fruits such as apples. On the other hand, good sources of potassium include avocado, papaya and wild-caught Alaskan salmon. *If you have any questions about diet, exercise or nutritional supplements that can help you with muscle cramps; ask one of the doctors at our office. Source: mercola, 4/10/19.

10 Career Lessons People Learn Too Late

If you want to achieve success, you will have to make big sacrifices. I find that many people ardently heed this advice — and make sacrifices on a permanent basis and then learn too late that there’s more to life than just chasing after success. Yes, you must make sacrifices but it should be for the short term. You should be able to enjoy the fruits of your labor. 10 Important Career Lessons Most People Learn Too Late In Life: 1. Don't stay in a job you hate. You spend half of your life at work. Life is too short to put up with a job you hate or a boss who treats you poorly. Many people convince themselves that they can stay in a job that makes them unhappy because they need the income or because they don’t believe they can find another job. But the truth is spending too much of it in a bad situation will make you miserable and it can affect your health. If you’re in this situation, try taking small steps to where you want to be. You deserve so much better! 2. Take care of yourself - Sacrificing your health for success or wealth isn’t worth it. I had a close friend who worked non-stop. He was always “plugged in” and wouldn’t even take vacation. He was diagnosed with cancer, took retirement and died shortly thereafter. Sadly though, he never got to enjoy any of his retirement earnings. Our bodies are not machines. You can’t keep going 24/7. The lights won’t always be green. If you don’t slow down, eventually, you will come to a red light and have to make a complete stop. Don’t take your health for granted - no amount of success or money can replace your health. "Take care of your body. It's the only place you have to live." - Jim Rohn 3) Take time to Listen. Listening is a great time and money saver. It can solve a host of problems, bring creativity, give insights and not to mention show people that you care. Listening is crucial to gaining a complete understanding of situations. Without this full understanding, one can easily waste everyone’s time by solving the wrong problem or merely addressing a symptom, not the root cause. I would like to challenge you to make a concerted effort to listen more than you speak and just see the benefits. 4. Rejection and Failure will strengthen you. Failure is not the end. Few things in life are certain but failure is. Although it leaves a sour taste, failures are the pillars for success. You gain experiences you could not get any other way. Additionally, rejection is unavoidable in a creative life. Learning how to deal with rejection early on, will keep you from plummeting into a place of immobilizing despair. Rejection hurts but don't dwell on it. If you focus on positive thinking, even the harshest defeat is only a stepping-stone. 5. Don’t let money or your job title define you. Most people define success around money or fame. They get their self-worth from these things. This gives money way too much power over your life. We must realize these things could be lost in an instant. Maybe it's time for you to re-define success. Enter the race you are designed to run. Focus on a higher purpose and you’ll bring out the best in yourself and others. Only by using your gifts and talents in the service of others can you live a life that brings lasting fulfillment. 6. Surround yourself with people who will motivate you and push you to grow. Teamwork and networking is key. Part of your success is dependent on the people you surround yourself with. Social networks matter. I am not saying you should only surround yourself with sycophants but those with positive voices who will see the greatness in you, believe with you and encourage you to take action. Many of us have stifled our dreams because of doubtful and negative colleagues and friends. 7. Spend more time away from the office and more time with your family. Work is a never-ending process and life is not only about work, office, and clients. Sometimes in our efforts to provide for our families, we miss a key point: precious time with them. The interests of a client is important but so is your family. No one wishes on their death bed they spent more time in the office or more time checking email. Disconnect regularly and experience real life with those that matter most to you. "What consumes your mind controls your life... What's on your mind?" 8. Worrying doesn’t solve anything. It just magnifies fear and creates anxiety. The antidote to fear is action. Don't let fear hold you back. You won’t achieve your goals if you’re afraid to pursue an idea, or are worried what others will think of you. If you push through the worry and the fear, you’ll almost always find that you were worried about nothing. Have faith. Don't worry. Patience and Persistence will open the right doors. "I've had a lot of worries in my life, most of which never happened." —Mark Twain 9. Never stop learning. Never stop growing. Personal development is continuous. Learn everything about the field you are in and also related fields. Become the expert others look to for advice. With the rate at which technologies are changing, if you decide that you are done learning, you will be left behind. By continuously learning you will be able to keep on top of things, make better decisions and remain "relevant" in this digital era. Try as well to diversify your skill-set so you can have income from more than one sources. 10. Happiness is in the present moment. Many people say. "I'll be happy when I achieve..." Happiness seems to be somewhere in the distant future where you will find that pot of gold at the end of the rainbow. None of us knows how long we have on this earth so you can choose to be happy now. The truth is the rat race is never ending. It sucks you in and has its grip fixed so tightly that you forget to enjoy the journey and those around you. Life is full of moving targets. The bar is constantly being set higher and higher. No matter what your situation, if you can approach it with an attitude of happiness, you are already successful. Crossing the finish line: The finish line is just the beginning of a whole new race. I could go on for hours as this is a subject dear to me. I've heard of employees passing away because of stress at work or working 100+ hours a week. Money should not be the only determinant factor when choosing a job. Work life balance is very important. Balance means making choices and enjoying those choices. There are three aspects to our lives - Personal, Spiritual and Professional. A fine balance needs to be maintained between the three elements to lead a satisfied and contented life. Sadly, most often it is the professional that occupies the driving seat. Life is too short to live with regrets. It's time to stop enduring life and start living it. Source: Brigette Hyacinth, Author of: The Future of Leadership: Rise of Automation, Robotics and Artificial Intelligence