For a better quality of life, answer these 3 questions

Whether it's having a more successful business, a healthier body, a stronger relationship or all of the above; people are always on the lookout for ways to improve. The good news is everyone has the power to create a better quality of life, says author and entrepreneur Tony Robbins, speaking recently at Oprah Winfrey's SuperSoul Sessions. The key is answering these three questions: 1. What are you going to focus on? People tend to focus more on what's missing from their lives, says Robbins. That's not always a bad thing – it's important when you want to make a change, he explains, "but when you do it as an ongoing pattern, how are you going to feel when you're always focusing on what's missing from your life? Awful. "When you're in an awful state, do you feel like changing things? No, it sucks the energy out of you," says Robbins. "If you focus on what you don't have, it's very hard to succeed." Instead, become clear about what you want and get obsessed with it, because that combination of emotion and vision is what will drive you. "We need to get laser focused on what it is we really want," he advises. "Having a clear result or outcome and consistently focusing on it immediately changes your behavior, giving you the momentum" to achieve. "Execution trumps knowledge every day of the week." -Tony Robbins, business strategist 2. What meaning are you going to give things? "The meaning you give events, interactions and outcomes determines how you feel," explains Robbins. "By creating a ladder of positive and empowering meanings, you effectively change the direction of your life and provide yourself rational, proven reasons your success will continue." 3. What are you going to do? "Knowledge is not power, it's potential power," says Robbins during SuperSoul Sessions. Most people get inspired to make a change, and then end up doing nothing about it. Robbins says the smartest thing he does is refuse to "learn something or make a decision about something valuable without making myself do something in the moment that commits me to follow through." Everyone who wants change should do the same, Robbins says, whether that's scheduling a meeting or telling someone else what you're committing to, because if you hesitate, a million distractions will come up and you'll lose your momentum. Source: CNBC.com, 5/21/17.

Recycling Mistakes Most People Make

In the U.S., nearly 260 million tons of municipal solid waste (MSW) are generated annually. Nearly 90 million tons of this MSW are recycled or composted, for a recycling rate of close to 35 percent. It's a good start, but there's clearly room for improvement, especially because many of the items Americans throw in their recycling bins are not actually recyclable. Many people toss questionable items in their bins hoping to give them a shot at being recycled, but the reality is that certain non-recyclable items will only be tossed into the trash bin at the recycling center. Worse, some of the items may end up contaminating entire loads of recyclables that would otherwise have gone on to other uses. During a visit to Denver's recycling facility, and specifically the waste management sorting facility, The Denver Post identified some of the top mistakes well-meaning recyclers make. Six Top Recycling Mistakes Recycling requirements vary by municipality, but in general you can use these suggestions from Denver, Colorado to determine if you're making common recycling mistakes. To verify the recycling guidelines in your area, contact your local facility. 1. Plastic Bags Shouldn't Go Into Your Recycling Bin. Municipal recycling facilities often do not recycle plastic bags, which can get caught in their machinery causing damage. Many grocery stores, however, have collection bins where you can drop off plastic bags to be recycled. 2. Avoiding Putting Your Recyclables Into Trash Bags. If you put your recyclables into closed trash bags, they'll get thrown straight into the trash. This is because sorters don't have time to open them, and they're also considered to be a safety hazard. 3. Greasy, Wet or Food-Soiled Items Cannot Be Recycled. Grease, liquids (even water) and food are considered contaminants. If they make it down the sorting line without being tossed out, they can contaminate an entire load of recyclables, causing it to be thrown out. Examples of items that cannot be recycled include: • Foil potato chip bags • Greasy pizza boxes (if you rip off the unsoiled cardboard lid, that can be recycled) • Foil lids from yogurt containers (however foil food trays and pie tins may be accepted as long as you remove as much food as possible) • Paper cups with shiny coatings, such as hot-serve coffee cups • Paper food bowls with plastic lining (such as those used for Chipotle burrito bowls) 4. Very Small Items Cannot Be Recycled. The Denver Post described it as "anything smaller than a Post-it note" cannot be recycled, because it's too small to be sorted properly. This includes plastic bottle caps, unless you screw them onto the bottle (be sure to empty all liquid out first, or the bottle will be discarded). 5. Don't Flatten Milk Cartons. Waxy milk cartons can be recycled, but if they're missed via hand sorting an infrared optical sorter will pick them out (and certain other three-dimensional items) from the mix. If you crush the cartons, they may be missed. 6. These Items Can't Be Recycled. Anything that enters a recycling center that cannot be recycled is considered a contaminant and will be thrown out. If too many contaminants are found in a bundle of recyclables, it runs the risk of being rejected. Examples of non-recyclable items in Denver include: Scrap metal Plastic that does not hold a shape Christmas tree lights Wire hangers Electronics (there are specialized centers for this) Auto parts Propane tanks Mattresses Bowling balls Bicycles Source: The Denver Post, 4/30/17.

10 Things You Should Never Put Down the Drain

Your kitchen sink consistently rates as one of the dirtiest places in your home. According to NSF International, a public health and safety organization, your dishrag and kitchen sink top the list of places in your home with the most germs. Your kitchen sink may be a source of frustration when it becomes clogged, or may be an area through which you inadvertently are polluting the environment. The plumbing in your home may seem like a mystery since it's usually hidden behind walls and under the sink. Once you understand how it works in your home, and how it's treated when it leaves your house, you'll have a greater ability to maintain your plumbing pipes and reduce your impact on environmental pollution. How Plumbing Works The plumbing in your home is a little like the arteries and veins that transport nutrients and oxygen around your body. The term plumbing is actually used to describe any system that moves fluids from one area to another. Plumbing may be used for sanitation, heating and cooling and water supply, but isn't limited to those functions. In your home, most of your plumbing pipes are located under your sinks or in your walls as they transport wastewater out of your home and deliver drinking water into the house. Fluid is transported using a system of pipes, fittings and tanks, any of which may become obstructed with bits of whatever is going down your drain. Plumbing follows the laws of gravity, and has two subsystems that don't cross. One delivers clean water in and the other transports wastewater out. When water enters your home, it's under pressure. As it exits, water drains through pipes that are angled downward. When the pipes become caked with grease, bits of food or other objects, it impedes the flow of water out of your home. Don't Flush These Items Down the Drain As what you put down your drain has an impact on both plumbing in your home and the environment, it's important to understand how your plumbing works and how to reduce damage done to your own property and the environment. You may accomplish these goals by never putting the following items down your drain. And you may reduce your financial risk, as plumbing repairs can be costly. 1. Grease - Grease sticks to the inside of your pipes, both on your property and in the street. Over time it can block the entire pipe. Instead, scrape grease into the trash. Any oils are a major contributor to drain clogs, which includes mayonnaise, salad dressing, butter, cooking oils and fats from cooking meats, such as bacon, beef and pork. Motor oil and transmission fluid shouldn't go down your sink drain or toilet either. 2. Egg Shells - Egg shells are composed of a hard outer shell and a thin membranous inner layer. The shells are hard on the blades of your garbage disposal, reducing the overall life of the appliance. The thin membranous layer may wrap around the grinding apparatus and slow the motor until it burns out. The shells may compound the development of other blockages. 3. Coffee Grounds - These don't harm your garbage disposal and may help absorb odors, but they do accumulate in your pipes and increase the risk you'll experience a clogged drain. Coffee grounds do make an excellent addition to your compost pile. 4. Expandable Foods - Foods like pasta and rice continue to expand as they soak in additional water in your garbage disposal and drain pipes. Pastas are often made with semolina flour, which becomes sticky and easily gums up your pipes. 5. Flour - Have you mixed flour and water together? Basically, this produces glue, sticking to the sides of the drain pipes and capturing any other little bits of garbage along the way. 6. Produce Stickers - You wouldn't think of using your sink to dispose of your grocery list, but those produce stickers often fall off when you're washing fruits and vegetables. They often include bits of plastic and are coated with adhesive, neither of which are water-soluble. They may be caught in grease coating your drains, get caught in pumps and hoses or block the screens and filters at your water treatment plant. 7. Paper Products - Toilet paper is developed to eventually break apart in water. Other paper products do not break apart after being flushed down the toilet or after going through the garbage disposal in your sink. Products like paper towels, feminine hygiene products and cotton balls should go into your garbage can instead. Each of these items have a high absorbency rate, making them perfect for clogging your pipes. 8. Biodegradable or 'Flushable' Products - Many of the products advertised as flushable or biodegradable may meet specific standards for the term, but often increase your risk of drain clogs. For instance, flushable cat litter continues to be highly absorbent in the drain. Cat feces may carry the parasite that causes toxoplasmosis, which is not destroyed in water treatment and is a threat to marine animals. Wet wipes are another serious problem in your sewer drain. They don't disintegrate properly and often combine with other products to produce a large super-knot. New York City has spent more than $18 million in five years to repair equipment problems triggered by so-called "flushable wipes." 9. Paint and Cleaning Products - While they are in liquid form, these products both increase your risk of developing a drain clog and pollute the environment. Your city will have different requirements for latex and oil paint, so it's important to get that information from your municipality. Conventional cleaning products often contain phosphates, antibacterial agents and other compounds that don't often get removed at your water treatment plant. 10. Medications - It might seem logical to flush your expired or unused medication down the toilet or crush it in your garbage disposal, but research demonstrates that a high number of those medications do not get removed at your local wastewater treatment plant and then enter the environment. Even your tap water likely has a small amount of medication you're drinking every day, as neither wastewater treatment nor clean water treatment before it gets delivered to your home is able to remove medications. Source: NSF International, 4/12/17.

MD's told to ‘Avoid drugs’ for Lowback Pain

In an update to a report issued 10 years ago, the American College of Physicians (ACP) published a meta-analysis on the treatment of low-back pain. The study, released on February 14, 2017, is in the form of guidelines directed toward “all clinicians” and the patient population suffering from acute, subacute, and chronic low-back pain. In this terminology, “acute” stands for pain lasting fewer than four weeks, “subacute” for pain lasting from four to 12 weeks, and “chronic” meaning pain lasting more than 12 weeks. The researchers conclude their findings with three recommendations, based on their assessment of evidence-based outcomes for the patient population with respect to standard noninvasive approaches to treatment. Namely, they examined how patients responded to pharmacologic treatment and nonpharmacologic treatment; in other words, Standard Allopathic Medicine and Complementary and Alternative Medicine (CAM) like chiropractic care. The ACP recognizes that low-back pain is one of the most common health complaints in the U.S., and cite statistics with which every doctor of chiropractic (DC) is intimately familiar. They estimate the total cost (in 2006), between active care and lost productivity, to have been approximately $100 billion—a number likely to be considerably higher today. In looking at pharmacologic approaches to low-back pain treatment, acetaminophen was found to be on a par with placebo, offering little benefit but presenting known risks of liver damage. Other drugs, ranging from cox-2 inhibitors to NSAIDs to opioids, offered slightly greater benefits but with higher pronounced risk. On the other hand, when looking at nonpharmacologic approaches, including exercise, acupuncture, massage, chiropractic, ice/heat therapy, low level laser therapy, and others (tai chi, yoga, ultrasound, etc.), measurable positive outcomes were found with virtually zero risks. The researchers concluded that, given the evidence at hand in the new study and in the older one, that treatment should always begin with nonpharmacologic approaches first, and only those patients who are nonresponsive to them should be considered for drug therapy or invasive medicine. Specifically, the three recommendations of the study authors are: 1. Given that most patients with low-back pain of any type tend to improve over time regardless of treatment type, they should first turn to the most conservative forms of care (massage, chiropractic, etc.), and NSAIDs and muscle relaxants can be considered if necessary. 2. For patients with chronic low-back pain, the first option should be nonpharmacologic conservative care. Patients in this group respond more strongly to alternative care like chiropractic care than those in the acute and subacute groups. 3. Patients with chronic low-back pain who fail to respond to nonpharmacologic approaches could consider pharmacologic treatment, starting with those products known to present the least risk, and after being educated by their provider about the known risks posed by such products. These recommendations are in keeping with the Hippocratic Oath: First, do no harm. **It is noteworthy to see an MD association admit that CAM approaches compared to medical care—and here specifically chiropractic is included—offer superior outcomes to standard allopathic medicine. These results were striking enough that they were summarized in the February 14, 2017, edition of the Wall Street Journal (“No Drugs for Back Pain, New Guidelines Say: The American College of Physicians says to use natural and alternative therapies first”). Source: Chiropractic Economics, 3/19/17.

10 Things Happy Couples Do When They Fight, According To Experts

No relationship is perfect, and every couple has their own share of ups and downs. However, what separates happy couples from miserable couples is how arguments are handled. There a number of things happy couples do when they fight that make their arguments more productive and less hurtful, and knowing these behaviors can help you improve your own relationship as well. All couples are unique, but certain habits prove to be more effective when it comes to disagreements. Contrary to what you might believe, fighting — the proper way — can actually be healthy and strengthen your relationship. “When couples have fights, that is a sign that they feel comfortable enough to express their differences without feeling like their entire relationship could implode,” says relationship expert Megan Stubbs, EdD, ACS. “When one party constantly goes along with what the other does, it can be a sign that they don't feel secure in the relationship. They don't want to upset the status quo for fear of the repercussions.” Bottling up your feelings isn’t right, but neither is exploding on your partner and making them feel bad. If you feel like your fights are more destructive than productive, try paying attention to these nine things that happy couples do when they fight. 1) They Avoid Name Calling Calling your partner stupid or insulting them only adds fuel to the fire, and it won’t help resolve anything, no matter how upset you are. “When happy couples fight, they make sure to keep whatever issue they are fighting about at the forefront and won't use name calling to bring their partner down,” says Stubbs. 2) They Stay Focused In The Present Happy couples avoid bringing up past discretions, especially if they’re not relevant to the argument. “If something has been put to rest, they don't bring it up to gain the upper hand of a fight,” says Stubbs. Focus on the issues at hand instead of digging up sensitive moments from the past. 3) They Look For Compromise Looking for compromise is essential, and attentively listening to your partner can help you get there. “Ultimately they know that they are a team and that despite their differences, their relationship is (hopefully) greater than the conflict,” says Stubbs. 4) They Keep It Between Themselves “In a healthy relationship, no one is taking their fight to social media or engaging friends or family to have someone on their side,” says psychologist and relationship expert Antonia Hall, MA over email. “Happy couples know that they are a team, and if they want to make the relationship work, they have to work things out with each other.” 5) They Work Through It Right Away “Taking a little time to regroup, gather one's thoughts and calm down is a healthy part of working through disagreements, but letting things carry on unresolved for days isn't,” says Hall. “In a happy relationship, couples work things out in a timely manner so they don't escalate and they get back to enjoying each other faster.” 6) They Accept Apologies When a partner offers a sincere apology, the other person is willing to accept it instead of holding onto anger or hurt. “Trying to hold something against one's partner only creates more pain and distance,” says Hall. “In a true partnership, couples apologize and forgive one another.” 7) They Avoid Interrupting During a fight, happy couples let their partners express their feelings without interruption. “Just listen,” says relationship expert Audrey Hope over email. “Things will calm down, but first hear each other. If your significant other is taking time to scream, shout or make a point, then there must be a good reason. Allow the madness. It can only lead you to a better understanding.” 8) They Admit When They're Wrong “Stop having to be right for a change,” says Hope. “What is winning after all, if you lose the one you love? Accept, surrender and know that laying down the armor in a fight is actually a win.” 9) They Avoid Generalizations Happy couples avoid using phrases like “you never,” or “you always.” “Generalizations don't help address the specific issue at hand,” says Stubbs. Focus on explaining how that person made you feel in this specific instance. 10) They Respect When The Fight's Over “Once a disagreement is resolved, loving partners don't continue to bring them up over and over again,” says Hall. “Committed sweethearts get their points across, hear one another, forgive, and move on.” Source: CARINA WOLFF, Bustle, 3/4/17.

The Ideal Diet for Gout Patients

If you or someone you know is diagnosed with gout, knowing the food choices that are bad or good for you is a big boost on your road to recovery from this disease. Your dietary choices are just as important as the treatment protocols and lifestyle changes that you follow. The Big No-Nos If You Have Gout: Eliminate these foods from your diet, as these are proven to be harmful for gout patients. 1) High-Fructose Corn Syrup - High-fructose corn syrup (HCFS) is found in processed items such as breakfast cereals, ice cream, sodas, fruit juices, and sports drinks. Removing this from your diet is crucial because it’s known to pave the way for the onset of gout. Gout attacks or flare-ups often target the joints, resulting in pain, inflammation, and even joint damage. But did you know that fructose-loaded food plays a role in this painful scenario? This is because high blood sugar levels, often an outcome of eating fructose-loaded food, are actually the root cause of this inflammation. High-fructose corn syrup affects your uric acid levels, known to be one of the main factors in gout. Gout occurs because of hyperuricemia, or high uric acid levels in your blood. Fructose prevents your kidneys from expelling uric acid, and this causes a buildup inside your body leading to higher uric acid levels. Uric acid happens to be one of the waste products and toxins that come from fructose when it’s metabolized by your body. Fructose is also connected to other devastating effects. Compared to other natural sugars, fructose is metabolized by your body differently as it goes straight into the liver. This sugar is converted more readily into fat, making it a major risk factor for diabetes, obesity and chronic diseases such as Alzheimer’s and cancer. The ideal fructose consumption is 25 grams a day, but if you are at risk for diseases such as gout and diabetes, lower this to 15 grams a day. 2) High-Purine Food - It’s a common belief that eating food rich in purine can cause gout attacks. But what exactly is purine? It’s a substance naturally found in your body’s cells and in certain foods. When you eat something with purine, the body breaks it down, and uric acid is then formed. Some examples of high-purine foods include organ and red meats, shellfish, anchovies, herring, mushrooms, asparagus, cauliflower, kidney beans, lentils, spinach, peas, and whole wheat grains. 3) Processed Food - The prevalence of processed food in many Americans’ diets is a sad sight. Apart from high-fructose corn syrup, different preservatives and additives are added to processed food, making them nutritionally deficient and setting many Americans up for the risk of various diseases, with gout being one of them. 4) Alcohol - Alcoholic drinks are a strong risk factor for gout, since these increase your blood uric acid levels, and consequently, your risk of a gout attack. Drinking too much wine can also raise your insulin levels, considered to be a major risk factor for diabetes. 5) Soy Milk - Avoid drinking soy milk if you have gout. Research has shown that uric acid levels were elevated by about 10 percent if you drink soy milk. Absolute Must Foods in a Gout Diet: For gout patients, these foods can support in alleviating and recuperating from the sickness. The main rule of thumb for any healthy diet (not just for gout patients) is to eat whole, ideally organic, and locally grown food, and none of the processed and artificial items that are common today. Here are some of the best choices if you or someone you know has gout. 1) Organic Cherries and Strawberries - Cherries contain two powerful antioxidants called anthocyanins and bioflavonoids that slow down the enzymes Cyclo-oxygenase-1 and -2. This results in pain relief from gout and arthritis. Meanwhile, strawberries have antioxidants that combat free radicals and assist the body in eliminating uric acid. Just make sure to eat these berries in moderation, since they have fructose that can be harmful if eaten excessively. 2) Healthy Fats - Replace non-vegetable carbohydrates with sufficient amounts of healthy monounsaturated fats. Your best bets include coconuts and coconut oil, avocados, raw-grass fed butter, olives and olive oil, and raw nuts such as macadamias, walnuts, and pecans. This type of fat is reliable in regulating your insulin and leptin levels. Add animal-based omega-3 fats like krill oil to your diet as well. Omega-3s are extremely helpful for people who have gout or other types of arthritis, because the production of compounds called resolvins and protectins by the fat aids in controlling inflammation. Omega 3's known to fight inflammation-related disorders. 3) Therapeutic Herbs - Therapeutic herbs such as ginger, cinnamon, rosemary, turmeric, and ashwagandha work well in reducing the pain brought about by gout, because they are potent anti-inflammatories. 4) Potassium-Rich Food - This mineral and electrolyte provides support to gout patients, as potassium citrate, a type of potassium found in fruits and vegetables, neutralizes uric acid found in your urine and encourages your body to excrete this acid. Green vegetable juice, avocados, Lima beans, papayas, Brussels sprouts, Swiss chard, and broccoli are excellent sources of potassium. You can also consider taking the best potassium source for supplementation called potassium bicarbonate. 5) Pure Water - Pure water is the best drink for people with gout, since it assists your body with detoxification. This is a process that your blood, kidneys, and liver undergo wherein they flush out waste products and toxins (uric acid is an example) from your body. In effect, this lessens the amount of uric acid in your system, reducing your risk of uric acid build-up and gout. Source: mercola, 2/13/17.

Life Lessons From 100-Plus-Year-Olds

Age is just a number, and this is clearly evident in the lives of the three centenarians interviewed in a recent LifeHunters video. Each has their own story — Clifford Crozier, born in 1915; Emilia Tereza Harper, born in 1913; and John Millington Denerley, born in 1914. Positivity and strength are certainly apparent, along with a will to live and a continued interest in and curiosity about the world around them. Even as times changed, these people kept on living, adapting to and welcoming the new phases of their lives. It's this fortitude and emotional resilience that has likely played a major role in their longevity. 1) Emotional Resilience and Optimism Help You Stay Young at Heart Each of the centenarians look far younger than their chronological years, and they certainly don't act their age. Their positive attitudes are to credit for helping them stay young at heart, and research backs this up. In a study of 100 seniors (average age of 81), those who were exposed to implicit positive messages (words like creative, spry and fit) experienced gains in their physical strength. It's evidence that your mind truly does have power over your body, and all of the centenarians interviewed exemplify this. If you believe your body and mind will fail you as you age, it may very well follow suit. But the opposite also holds true, especially if your positive mindset is combined with the basic requirements for healthy living (like good sleep, fresh healthy food and staying active). The majority of centenarians report feeling about 20 years younger than their chronological age, and their mindset has a lot to do with this self-perception. Though Denerley is 102, for instance, he states that he feels like he's 69 or 79. There's a good chance, too, that if you were to evaluate his biological age, it would be closer to how he feels than to his actual chronological age. Experts agree that using acceptable biomarkers to determine biological age (such as blood pressure, muscle power, skeletal mass and fitness indicators) would be a better indicator of lifespan than chronological age. 2) Centenarians Eat Real Food None of the centenarians were self-proclaimed health nuts, but they do understand the value of eating real food. There was no other option when they were born, after all. As Harper noted, she grew up eating home-cooked food. What else was there? And more than that, her family grew their own food as well. Everything they ate was taken fresh from their garden, prepared and then put onto their plates. In 2017, the notion of eating home-grown, home-cooked food has become more of a novelty than a norm for many people, but reverting back to this traditional way of eating is the best route for health and longevity. The simple act of eating whole food is a theme common to centenarians (even if their diets aren't "perfect," like Crozier's apparent fondness for whiskey on occasion). Emma Morano, who, at 116, is the oldest person in the world, similarly shared with news outlets one of her dietary secrets: three eggs (two of them raw) and raw minced meat daily. Aside from what to eat, many centenarians also mention the importance of variations of intermittent fasting, i.e., not overeating, eating only once a day or, in Morano's case, having only a light dinner. In Okinawa, Japan, which has an unusually high concentration of people who live to 100 and beyond, hara hachi bu, or eating until you're only 80 percent full, is said to be an important factor in longevity. 3) Strong Relationships, Fond Memories and Living in the Moment Another common thread among the centenarian trio? Strong, positive relationships. Each spoke fondly of their marriages which, though their spouses had passed decades earlier, still offered them fond memories. Each also was able to look back on their life experiences and relationships with appreciation and gratitude. This, too, is backed up by science, with research showing that the types of social relationships someone enjoys — or doesn't — can actually put them at risk for premature death. In fact, researchers found a 50 percent increased likelihood for survival for participants with stronger social relationships. Harper, in particular, explained that she was able to live happily because she had a lifetime of memories to fall back on. It's important to remember this — that experiences tend to make us happier than possessions. The "newness" of possessions wears off, as does the joy they bring you, but experiences improve your sense of vitality and "being alive" both during the experience and when you reflect back on it. In addition, most centenarians, regardless of their health status, tend to have positive attitudes, optimism and a zest for life. The trio makes mention of living in the moment, living for the day and having no regrets. These are people who, despite having more than 100 years of "past," are living very much in the present, not dwelling on what they have lost but appreciating all the living they have done (and have yet to do). Also noteworthy, none of them has plans to go anytime soon. Each speaks of feeling strong and expects to continue living each day to its fullest. They are active — physically, mentally and socially. This, too, will only help them to stay young and healthy. 4) Helping Others Will Come Back to You a Hundred-Fold Harper also spoke of the importance of being kind and helping those around you. This is a life lesson worth learning, as doing good deeds helps others in need while providing a natural mood boost for you. Volunteering, for instance, can lower your risk of depression and anxiety and even boost your psychological well-being. Not only does it keep you active and on your feet, but there's a definite social aspect as well, both of which contribute to happiness and longevity. Helping others also gives you a sense of purpose and can even lead to a so-called "helper's high," which may occur because doing good releases feel-good hormones like oxytocin in your body while lowering levels of stress hormones like cortisol. Personality traits can also affect your longevity, which may also be playing a role in the centenarians interviewed. Having a sense of purpose and staying productive have been shown to promote longevity in The Longevity Project, a Stanford study spanning 80 years. Conscientiousness, specifically, was identified as a marker for longevity. Researchers believe, this is because conscientious behavior influences other behaviors. For example, conscientious people tend to make healthier choices, such as avoiding smoking and choosing work they enjoy and life partners they get along with — factors that can have a significant impact on their stress level and general contentment. Conscientious people also tend to be more productive, even past conventional retirement age, and tend to regard their work as having purpose. The Longevity Project dismisses the idea that hard work will kill you early. On the contrary, those who stay productive and work hard all their lives actually tend to be happier, healthier and more social compared to those who don't work as hard. Co-author and psychologist Howard S. Friedman, Ph.D., of the University of California, said in an interview with the American Psychological Association (APA): " … [O]ur studies suggest that it is a society with more conscientious and goal-oriented citizens, well-integrated into their communities, that is likely to be important to health and long life. These changes involve slow, step-by-step alterations that unfold across many years. But so does health. For example, connecting with and helping others is more important than obsessing over a rigorous exercise program." 5) Being a Lifelong Learner Is Linked to Longevity It's interesting that Denerley mentioned if he had one regret it would be not taking his studies seriously enough early on. He recommended getting an education early in life as a crucial point, and this, too, is correlated with a longer life. People with a bachelor's degree or higher tend to live about nine years longer than people who don't graduate from high school, according to a U.S. Centers for Disease Control and Prevention (CDC) National Center for Health Statistics report. This is likely, in part, because educated people may get better jobs, plan more for their future or lead healthier lifestyles. However, having a natural curiosity about life and a desire to keep learning likely also plays a role in the longevity connection. 6) There Is No Set Pattern for Why Some People Live to 100 and Beyond Despite advances in science that have linked everything from eating more vegetables to the age your mother gave birth to you (younger being better) with a longer life, no one can lay out a set plan that will guarantee you'll live to 100. And the fact remains that centenarians and super centenarians (those who live to 110 and beyond) are a motley crew. According to Israeli physician Nir Barzilai of the Institute for Aging Research at Albert Einstein College of Medicine in New York: "There is no pattern. The usual recommendations for a healthy life — not smoking, not drinking, plenty of exercise, a well-balanced diet, keeping your weight down — they apply to us average people. But not to them. Centenarians are in a class of their own." Based on years of data from studying centenarians, Barzilai reported that when analyzing the data from his particular pool of centenarians, at age 70: • 37 percent were overweight • 8 percent were obese • 37 percent were smokers (for an average of 31 years) • 44 percent reported only moderate exercise • 20 percent never exercised at all Despite this, Barzalai is quick to emphasize you should not disregard the importance of making healthy lifestyle choices, explaining: "Today's changes in lifestyle do in fact contribute to whether someone dies at the age of 85 or before age 75. But in order to reach the age of 100, you need a special genetic make-up. These people age differently. Slower. They end up dying of the same diseases that we do — but 30 years later and usually quicker, without languishing for long periods." 7) 'Keep Right on to the End of the Road' What words of wisdom do centenarians have to offer to those with less life experience? Crozier says, "Be as independent as you can but don't be reluctant to ask for help when you think you need it." Harper has advice of her own, noting, "A good idea is to behave well to other people, show them respect and help them as much as you possibly can, and it will be repaid hundred-folds." Denerley, too, has a motto for life, which he credited to Scottish comedian Sir Harry Lauder. It sums up, perhaps best of all, the attitude that's gotten him so far in life, "Keep right on to the end of the road." Source: LifeHunters, 1/30/17.

The 10 worst things you can do at the gym

You did it. You are working out in the New Year. You threw on your favorite new tank top, laced up those tried-and-true sneakers, and impressively paused that Netflix series you were binge-watching to go to the gym for your regular sweat session. Then the girl next to you does the unthinkable—she answers her ringing phone and starts gabbing away. Your focus is totally thrown off, and now you know way too much about what she and her roommate got up to at the bar last night. We can all agree that gym faux pas are the worst. But which are the worst of the worst? We polled Well+Good readers on social media to find out, and you delivered big time—with hundreds of hilarious, shocking, and (in some cases) too-disgusting-to-mention responses. 1. Talking on your cellphone This is a huge no-no. Chatting for longer than 30 seconds—sometimes it’s an emergency, we know—should never happen at the gym. It throws everyone off around you and, frankly, if you’re not too out-of-breath to chat on the phone, you’re not working hard enough. 2. Eating anything but a gym-appropriate snack From spaghetti on the treadmill to a bacon, egg, and cheese sandwich in between lifting sessions, some people out there try to cram in a full meal mid-workout. Do everyone a favor and keep the snackage to a power bar or smoothie. 3. Excessively Snapchatting during a class Another huge reader pet peeve? Excessive Snapchat use during class. Totally cool that you want to live-stream your fitness pursuits, but let’s keep it to a minimum shall we? (Unless you work for a wellness website and Snapchatting is part of your job description, of course…) 4. Dropping weights heavily We get it. You’re done with that set, but must you throw your weights down so loudly?! 5. Leaving a class early From leaving a spin class during the stretch or stomping out of yoga class during savasana (which we just don’t get TBH), it seems to be a common annoyance among most class attendees. Will that extra two minutes really make a difference? 6. Getting a little too comfortable in the locker room Between clipping nails and using a hair dryer in places that we don’t even want to mention, W+G readers have seen some things. Please, oh please, treat this like the public restroom that it is and not like your personal bathroom. We’re all for free-spirited ladies and gentlemen, but some things can be kept private. 7. Lurking behind another gym-goer If the room is packed and you’re just dying to get on a machine, we get it, but do you really have to stand directly behind and wait or—even worse—try to work into someone else’s five-minute set? One reader even had someone take her weights while she was using them! 8. Intense body odor The whole point of the gym is to sweat, so it’s totally understandable that not everyone will smell like roses. But, to cause actual pain to those around you is where we draw the line—shower before the gym if you have to! 9. Or worse—OD’ing on perfume Listen, we all sweat at the gym. Covering it up with the latest fruity scent from Michael Kors really isn’t going to help. In fact, it makes it much, much worse. And last—but certainly not least: 10. Showing off or hitting on people while you’re working out Sometimes the gym can be a great place to meet someone who shares common interests. And sometimes, you really need that guy or girl to let you get your sweat on in peace. Source: wellandgood.com, 1/10/17.

31 Time Savers To Start Using In 2017

If you're like most people, you'd like to find more time in your day to accomplish more. Although 98 percent of Americans value balance in their lives, only 35 percent make enough time for themselves each day. Americans often keep a frenetic pace, leading to high levels of stress. How can you create more time in your life when everyone is given the same 24 hours? How do some people seem to achieve more in the same 24 hours? Time is a valuable non-renewable commodity that is distributed evenly to everyone, but used differently. The choices you make each day determine the results you get at the end of the day. If you're constantly running through your day with little time to stop and enjoy the small moments with friends and family, it might be time to make a major change in the way you're doing things. How to Alter Your Perception of Time Although time is a constant, how you perceive the passage of time is not. When you're having fun it often seems to pass more quickly, but when you're bored it may feel like the seconds are ticking by at a snail's pace. Outside of your health, time is one of your most valuable possessions. Since you can't replace time lost, renew time that has past or live in the future, it's important to pay close attention to the time you have in the here and now, and use it productively. One of the areas of the brain responsible for emotion and memory is the amygdala. The more detailed the memory the longer the moment appears to last. This is one of the reasons why it can feel forever when you're stuck in traffic, but your memory of the event will be that it passed quickly, as you didn't lay down any new memory. The important idea is that if you are moving through your day, doing things without thinking, you're probably not as productive as you could be. Pay attention to what you're doing and learn something new while you're doing it. Sleep Also Affects Your Productivity It may feel counterintuitive but sleep will make you more productive, not to mention a healthier individual. There is demonstrable evidence that when you are sleep deprived your cognitive function will suffer. It also appears that cognitive recovery is more difficult when you aren't getting enough sleep each night, or when you're pulling an all-nighter. Chronic sleep deprivation can lead to depression, weight gain, increased risk of diabetes and cancer and increased risk of accidents. Sleep is necessary to feel alert, be productive and creative, and for optimal body functioning. So, as you look through the following time savers to free up more time in your week, remember not to fill the time with more to-dos but to relax, sleep and learn something new instead. 5 Tricks To Declutter Your Life Multi-tasking, when your workspace and mind are cluttered makes it far more difficult to achieve your goals than when you are working in a clean space. The following tips can help you declutter your brain and surroundings, allowing your productivity to soar. 1. Clean Your Home and Desk. You don't need to be a neat freak; just spend 15 minutes a day straightening your desk at work or 15 minutes cleaning your home. You'll be surprised how much you can accomplish in 15 minutes. 2. Evaluate Your Current Productivity. Don't rationalize the time you weren't productive. Instead, ask yourself if you attack the issues or spend more time putting off the difficult challenges. Most people are productive approximately seven hours of time while awake. Make those hours count. 3. Write It Down. When your mind is cluttered with what you want to get done, you don't focus your whole mind on the task at hand. This reduces your productivity in the current moment, leads to feeling overwhelmed and reduces the amount of free time you might have. Declutter your mind by writing down what you need to accomplish, then forget it until it's time to get it done. 4. Declutter Your Closet. You likely have clothes in your closet you never wear. After pulling out your clothes, turn all the hangers around so they are backward. As you wear something, hang it back the right way. At the end of the season you'll find more clothes you didn't wear. Having less to choose from reduces the time it takes to get dressed and frees more space. 5. Remove Temptation. Remove what distracts you from the project at hand. If it's your phone, then lock it away until the job is done. Are you spending too much time on websites that waste your time, like Facebook or YouTube? Try an app to lock you out for a few hours at a time, such as StayFocused or FocusBooster. 3 Steps To Re-Evaluate the Cult of Busy In America, busy people appear to be more valuable than those who find time to sit and smell the roses. However, you need both busy and rest for your mind and body to work optimally. To regain your balance: 1. Invoke the Pareto Principle or the 80/20 Rule. Named after the Italian economist, Vilfredo Pareto, the rule essentially means that 80 percent of your results comes from 20 percent of your efforts. You'll likely wear 20 percent of your clothes 80 percent of the time, and 80 percent of your time is spent on 20 percent of your to-do list. Keep the important things at the top of the list where you'll spend 80 percent of your time. 2. Identify the Most Valuable Task. Much like the Pareto Principle, identify the most important task for the day and do it as early in the day as possible. There's an app for that — Wunderlist is a free computer application that allows you to make lists, prioritize them and even put in recurring tasks. 3. If It Takes Minutes, Do It Now. It takes longer to sort the mail to open later than it does to open the mail and take care of it immediately. If something takes two minutes, do it immediately and save the extra five minutes it takes to plan to do it later. 5 Tips to Simplify Your Mornings 1. Pack Your Lunch the Night Before. Whether for yourself or your children, pack lunches the night before and label with the correct person's name. Now it's just grab and go in the morning. 2. Place Matching Clothing Pieces Together. Getting ready for work in the morning can be challenging as you're getting yourself and the rest of your family dressed and ready. Put matching pieces together in your closet or drawer so it's easier to pull your clothes together. Alternatively, decide what to wear the night before. 3. Create Morning Routines for the Children. Write down a routine for the children and post it. When to get up, what needs to be completed and by when they should be finished. Expect them to stay on task without constant reminders. 4. Create Your Own Morning Routine. Cut the amount of time it takes to dress, eat breakfast and whatever else needs doing in the morning through careful planning the night before. Prepping everything in advance will allow you to breeze through your morning without stopping to make decisions. 5. Make Important Decisions in the Morning. When your willpower is strong, make decisions about work, food, exercise and relationships, and then stick with those decisions. Now you have more mental energy later in the day when you have a difficult decision to make. 5 Items To Automate, Automate, Automate! Technology allows you to automate a variety of tasks. Here are a few tasks that can either be automated or delegated: 1. Auto Bill Pay. Put as many bills on auto pay as you can. Your bank can help with this. 2. Grocery Shopping. Write out a grocery list based on pre-planned recipes. This reduces impulse spending and ensures you have the food needed to make the meals planned. Shop no more than once a week. Don't like to shop? Check if Instacart is available in your area for delivery from local grocery stores, or order from grocers that have online shopping and in-store pickup available. 3. Meals. Plan your meals for the week. This reduces the number of times you're tempted to order out. If you don't like cooking, consider meal services in your area that cook for the week and bring the food to your home. Cook more food in less time using slow cookers and incorporating fermented foods. 4. Housecleaning. Don't like housekeeping? Consider using Handy, an app for hiring a house cleaner, or go directly to a local house cleaner to get the job done. 5. Clothes. Does laundry drive you nuts? Cleanly, Rinse or FlyCleaners are services that pick up your laundry at your home, clean it and deliver it back to your doorstep. 6 Ways To Value Your Time 1. Don't Be Available All the Time. In an age of digital communication and immediate feedback, you may be tempted to have your phone with you at all times. However, constantly checking email, text messages and instant messages reduces your productivity. Check it all at once, only three times a day. 2. Don't Walk Empty Handed. When you walk from room to room at home, pick up and put things away. It takes less time, less effort and results in a cleaner space. 3. Schedule Your Sleep Hours. If you don't schedule sleep, you'll likely have unstructured sleep hours. Your body gets used to bedtime and time to wake in the morning, making you more productive and your body healthier and well rested. 4. Become Really Good at What You Do. The better you are the less time it takes to complete a task. This means practicing that task each day, without exception. 5. Learn to Say No. You may want to make everyone happy, but in the end, when you say "yes" to everyone else, you've said "no" to yourself. 6. Use Your Down Time. Brushing your teeth, showering, commuting to work, cooking, waiting for the children at sports or any other activity during which your brain is free but your body isn't, consider listening to podcasts, books on tape or an audio conference. Waterproof Bluetooth speakers work in the bathroom, and a waterproof headset works in the pool. 3 Productivity Hacks 1. Practice Pomodoro. This is a productivity technique where you spend 30 minutes focused and concentrated on one task and one task only. The only reason you should stop what you're doing is if the building is on fire. Try Strict Workflow app for your computer that helps block distracting websites and is built loosely on the Pomodoro productivity strategy. 2. Prioritize Your To-Do List. Start your day with the most important task and work your way down the list in order of priority. You'll have more energy and focus for your top priorities and likely will be able to finish more of the smaller tasks at the end of the day. 3. Relaxation. Just as your body and mind need sleep, they also need rest. Practice meditation or deep breathing exercises to help clear your mind. You'll gain clarity and enjoy more creativity. 4 Ways to Cut Task Time 1. Fold the End of the Tape. When you're done with any type of tape, fold the end so it's easier and faster to use the next time. 2. Folding Clothes. Fold your T-shirts and polo shirts in seconds. Pin socks together when you take them off and they won't get lost in the laundry. Do one load of laundry per day: Put it in the wash in the morning, into the dryer in the evening and fold it before bed. It becomes routine, goes quickly and you'll always have clean clothes. 3. Set Aside Home Improvement Time. When you have a project at home, set aside 30 minutes each day to complete the task. It goes quickly. Don't skip a day, however, since it's difficult to make up the time. 4. Use a Smart Filing System. Whether at home or work, have a system that has active tasks or files and an archive of completed projects. Keep all files handy for future reference, such as warranties on appliances, repair work on the car, receipts for purchases. If you have a file already created, you just have to put in the document and you're done. **Now go and make 2017 great!! Source: mercola, 12/20/16

13 Things Mentally Strong People Don't Do.

Mental strength isn't often reflected in what you do. It's usually seen in what you don't do. In her book "13 Things Mentally Strong People Don't Do," Amy Morin writes that developing mental strength is a "three-pronged approach." It's about controlling your thoughts, behaviors, and emotions. Following are 13 things that mentally strong people do not do, Morin says. 1. They don't waste time feeling sorry for themselves. Instead, they express gratitude. "Feeling sorry for yourself is self-destructive," Morin writes. "Indulging in self-pity hinders living a full life." It wastes time, creates negative emotions, and hurts your relationships. The key is to "affirm the good in the world, and you will begin to appreciate what you have," she writes. The goal is to swap self-pity with gratitude. 2. They don't give away their power. People give away their power when they lack physical and emotional boundaries. You need to stand up for yourself and draw the line when necessary. If other people are in control of your actions, they define your success and self-worth. It's important that you keep track of your goals and work toward them. Morin uses Oprah Winfrey as an example of someone with a strong grip on their power. Winfrey grew up dealing with poverty and sexual abuse, but "she chose to define who she was going to be in life by not giving away her power." 3. They don't shy away from change. Rather, they embrace the inevitable. There are five stages of change: pre-contemplation, contemplation, preparation, action, and maintenance. Following through with each of the five steps is crucial. Making changes can be frightening, but shying away from them prevents growth. "The longer you wait, the harder it gets," she says. "Other people will outgrow you." 4. They don't focus on things they can't control. Instead, they focus on what they can do. "It feels so safe to have everything under control, but thinking we have the power to always pull the strings can become problematic," Morin writes. Trying to be in control of everything is likely a response to anxiety. "Rather than focusing on managing your anxiety, you try controlling your environment," she says. Shifting your focus off the things you can't control can create increased happiness, less stress, better relationships, new opportunities, and more success. 5. They don't worry about pleasing everyone. Indeed, they're able to say "no." Often we judge ourselves by considering what other people think of us, which is the opposite of mental toughness. Morin lists four facts about constantly trying to be a people-pleaser: It's a waste of time; people-pleasers are easily manipulated; it's OK for others to feel angry or disappointed; and you can't please everyone. Dropping your people-pleasing mindset will make you stronger and more self-confident. 6. They don't fear taking calculated risks. Instead, they prepare for what's ahead. People are often afraid to take risks, whether it's financial, physical, emotional, social, or business-related. But it comes down to knowledge. " A lack of knowledge about how to calculate risk leads to increased fear," Morin writes. To better analyze a risk, ask yourself the following questions. —What are the potential costs? —What are the potential benefits? —How will this help me achieve my goal? —What are the alternatives? —How good would it be if the best-case scenario came true? —What is the worst thing that could happen, and how could I reduce the risk it will occur? —How bad would it be if the worst-case scenario did come true? —How much will this decision matter in five years? 7. They don't dwell on the past. But they do take time to reflect and learn from the past. The past is in the past. There's no way to change what happened, and "dwelling can be self-destructive, preventing you from enjoying the present and planning for the future," Morin writes. It doesn't solve anything, and can lead to depression, she writes. There can be a benefit to thinking about the past, though. Reflecting on the lessons learned, considering the facts rather than the emotions, and looking at a situation from a new perspective can be helpful, she says. 8. They don't make the same mistakes over and over. Instead, they accept responsibility and change their behavior. Reflecting can ensure you don't repeat your mistakes. It's important to study what went wrong, what you could have done better, and how to do it differently next time. Mentally strong people accept responsibility for the mistake and create a thoughtful, written plan to avoid making the same mistake in the future. 9. They don't resent other people's success. They celebrate others' success. Resentment is like anger that remains hidden and bottled up. Focusing on another person's success will not pave the way to your own, since it distracts you from your path. Even if you become successful, you may never be content if you're always focusing on others. You may also overlook your talents and abandon your values and relationships. 10. They don't give up after the first failure. Success isn't immediate, and failure is almost always an obstacle you will have to overcome. "Take, for example, Theodor Giesel — also known as Dr. Seuss — whose first book was rejected by more than 20 publishers." Dr. Seuss is now a household name. Thinking that failure is unacceptable or that it means you aren't good enough does not reflect mental strength. In fact, "bouncing back after failure will make you stronger," Morin writes. 11. They don't fear alone time. Instead, they make time for solitude. "Creating time to be alone with your thoughts can be a powerful experience, instrumental in helping you reach your goals." Becoming mentally strong "requires you to take time out from the busyness of daily life to focus on growth." Here are some of the benefits of solitude Morin lists in her book: —Solitude at the office can increase productivity. —Alone time may increase your empathy. —Spending time alone sparks creativity. —Solitary skills are good for mental health. —Solitude offers restoration. 12. They don't feel the world owes them anything. They do focus on their efforts. It's easy to get angry at the world for your failures or lack of success, but the truth is no one is entitled to anything. It must be earned. "Life isn't meant to be fair," Morin says. If some people experience more happiness or success than others, "that's life — but it doesn't mean you're owed anything if you were dealt a bad hand." The key is to focus on your efforts, accept criticism, acknowledge your flaws, and don't keep score. Comparing yourself to others will only set you up for disappointment if you don't receive what you think you're owed. 13. They don't expect immediate results. They do take small steps toward the goal. "A willingness to develop realistic expectations and an understanding that success doesn't happen overnight is necessary if you want to reach your full potential." Mentally weak people are often impatient. They overestimate their abilities and underestimate how long change takes, she says, so they expect immediate results. It's important to "keep your eyes on the prize" and relentlessly work toward your long-term goals. There will be failures along the way, but if you measure your progress and look at the big picture, success will become attainable. Source: Amy Morin, The Business Insider, 11/30/16.

Don't Worry - 9 Tips to Be Happy

When you're in the midst of your daily grind — to-do lists, work deadlines, cooking, cleaning, children's activities and the like — you're probably not thinking about what you could do to feel happier. There's no time for that, and your mind is probably occupied with more important, or at least more pressing matters. But if you do stop to think about it, few things are more important than happiness. If you're living day to day simply by going through the motions, you're missing out on living — you're missing out on life. The good news is that it's relatively easy to feel happier. It's a choice virtually everyone can make, and you can work toward it just like you would any other goal. The first step is making the choice — go ahead, do it now. Next, try some of the simple happiness boosting tips that follow. 9 Tips to Get a Quick Mood Boost 1. Get Up and Get Moving - Excessive sitting and lack of exercise increase depression symptoms while increased physical activity may alleviate such symptoms and possibly even prevent future symptoms. On the other hand, anandamide (AEA), a neurotransmitter known as the "bliss compound," increases during and following exercise and may be partly responsible for why exercise makes you happy. 2. Get Outdoors - Exposure to bright outdoor light is crucial for a positive mood, in part because regular exposure to sunlight helps to enhance your mood and energy through the release of endorphins. Getting sun exposure outdoors will also help you optimize your vitamin D levels. Vitamin D deficiency has long been associated with seasonal affective disorder (SAD), as well as chronic depression. One study found that it takes just 20 minutes outdoors to make most people happier, while other research showed that happiness is maximized when it's 57 degrees F outside — so keep an eye on the thermometer! If you can't get outdoors, at least open your shades and let the sunshine in. A brighter living or work area will help to boost your mood. 3. Reach Out to Others - Call a friend or even send a friendly email. This will help you build a closer bond with others in the long run, and strong social ties are key for well being. One study found that relationships are worth more than $100,000 in terms of life satisfaction, while actual changes in income buy very little happiness. Even better, give or get a hug. Hugging is known to lower levels of stress hormones like cortisol. Hugging also activates the orbitofrontal cortex in your brain, which is linked to feelings of reward and compassion. 4. Complete a Task You've Been Avoiding - Often, the build-up to doing the aversive task is worse than actually doing it. And once you've crossed it off your to-do list, you'll feel a sense of accomplishment and relief. 5. Organize and De-clutter - A cluttered, disorganized environment can lead to inner discord. Set your timer for 10 minutes and tackle one spot that you wish was clear of clutter (like your kitchen counter or desk). 6. Do a Good Deed - Helping others and doing good deeds provide a natural mood boost. Even a quick good deed, like letting someone go ahead of you in line at the grocery store, is beneficial, but if you have more time volunteering is also great for your mood. Volunteering can lower your risk of depression and anxiety, and boost your psychological well-being. Not only does it keep you active and on your feet, but there's a definite social aspect as well, both of which contribute to happiness. Volunteering to help others also gives you a sense of purpose and can even lead to a so-called "helper's high," which may occur because doing good releases feel-good hormones like oxytocin in your body while lowering levels of stress hormones like cortisol. 7. Donate Something - Along the lines of doing a good deed, sign up to be an organ donor, donate blood or donate your time or skills where they're needed most. 8. Smile - Putting on a fake smile can worsen your mood, but thinking positive thoughts and then smiling as a result can make you happier. A genuine smile includes the facial muscles around your eyes, and can actually prompt brain changes linked to increased mood. When you smile at others, they're also more likely to smile back in return, creating an ongoing feedback loop that may lead to more positivity in your life. 9. Learn Something New - Is there a topic you wish you knew more about? Pick something that intrigues you or something you're passionate about — not something you have to learn. Spend 15 minutes reading up on your newfound passion. Positive Thoughts Reduce Stress and Influence Your Immune System Feeling happy isn't only a matter of emotional health. Positive thoughts and attitudes are able to prompt changes in your body that strengthen your immune system, decrease pain and chronic disease, and provide stress relief. One study found, for instance, that happiness, optimism, life satisfaction, and other positive psychological attributes are associated with a lower risk of heart disease. It's even been scientifically shown that happiness can alter your genes! A team of researchers at UCLA showed that people with a deep sense of happiness and well-being had lower levels of inflammatory gene expression and stronger antiviral and antibody responses. Interestingly, if you're wondering how to maintain a state of happiness in the long run, self-acceptance appears to be one of the most important factors that can produce a more consistent sense of happiness. Source: mercola.com, 11/12/16.

7 Signs You Should Be Eating Probiotics Foods.

How do you know when you should eat more probiotics foods? If you pay attention, your body provides valuable clues when it can use extra help. For optimal digestion and immune health (and a long list of other body functions), you need the correct ratio of “good” to “bad” bacteria in your gastrointestinal tract. The ideal ratio between the two types of bacteria in your gut is 85 percent “good” to 15 percent “bad”. When your gut bacteria maintain this ratio, the good, friendly guys typically keep the bad guys in check, giving you your best chance of enjoying optimal health. What Happens When the Bad Guys Take Over… It’s when the levels of the bad guys grow too high, compared to the beneficial bacteria in your gut, that you can begin to notice symptoms. There are indeed signs that your body sends out when you might have an imbalance. Some of these signs can be very subtle and may appear to be totally unrelated to your gut health! If you suspect you might have an overgrowth of “bad” bacteria, you’ll want to increase your consumption of probiotic foods, and even supplement with a high-quality probiotic supplement to help restore the balance. Is a Gut Flora Imbalance Happening Inside You? These 7 Signs May Provide Clues Consider increasing your intake of probiotics if any of these conditions apply to you: 1. You’ve taken an antibiotic. It doesn’t matter if you just finished a course last week or if you took an antibiotic years ago. If you haven’t replenished the beneficial bacteria in your gut, you may have an imbalance of good-to-bad bacteria that can put you at risk. 2. You can’t seem to lose weight, especially belly fat, no matter what. An imbalance in your gut flora, or bacteria, can affect your insulin resistance, and therefore raise your risk of metabolic syndrome and blood sugar issues. Stubborn belly fat is a hallmark sign of metabolic syndrome. 3. You have digestive issues. If you experience gut issues such as bloating, cramping, or unusual gas after eating, or occasional constipation or diarrhea, there’s a good chance you may have an imbalance. 4. Your skin is itchy or broken out. Probiotics aid in the normal elimination of toxins via your gut. Since your skin is also a major elimination organ, skin issues may be a sign that you have a gut bacteria imbalance and not functioning optimally. 5. You crave sugar, refined or processed foods. There is new emerging evidence to suggest that certain gut bacteria feed off sugar and unhealthy trans fats in processed and refined foods. Scientists believe these “bad” guys may actually influence your eating habits by putting out chemicals that travel along your vagus nerve, or the main communication channel between your gut and your brain. By maintaining a good bacteria balance, you help quiet the bad guys’ messages! 6. You feel moody or blue. Studies show that probiotics can actually alter brain function via your gut. Made from the same type of tissue, your gut is literally your second brain. And many people are unaware that the greatest concentration of serotonin, which is involved in mood control and aggression, is found in your intestines, not your brain. 7. You feel tired during the day, and are not sleeping soundly at night. Melatonin, the sleep hormone, is made from serotonin, and is normally found in abundance in your gut – even more so than in your brain. Gut bacteria affect both serotonin and melatonin production, so an ideal balance of good-to-bad is key. I’d like to add one more sign, too… If you seem to “catch” every bug going around, look to your gut first for help. A whopping 80 percent of your immune system is located within your digestive system and can be influenced by a gut flora imbalance. In summary, if any of these signs or conditions applies to you, it’s time to get more probiotics. There’s a good chance you may be suffering from an imbalance of good-to-bad gut bacteria. Remember, optimal health begins in your gut. * If you have any questions about probiotic foods or supplements, please ask one of the doctors at our office. Source: mercola, 10/23/16.

What Causes Fibromyalgia? Risk Factors:

The exact cause of fibromyalgia is still undetermined; however, research suggests that a combination of physical, neurological, and psychological factors can lead to the onset of this illness. Your emotions and moods can affect the pain you feel, and being depressed or anxious can further compound it. Here are some factors that may lead to fibromyalgia: Chemical Imbalances One of the potential causes of fibromyalgia is how your body processes pain. People with fibromyalgia process pain differently, as their levels of substance P, a chemical found in the cerebrospinal fluid (CSF) that is responsible for transmitting pain impulses to the brain, are significantly higher — at least three times more compared to people without fibromyalgia. Having higher levels of substance P makes the pain more intense. Research also found that having low levels of the hormones noradrenaline, serotonin, and dopamine in the brain is common among fibromyalgia sufferers. These hormones are essential in regulating mood, appetite, sleep, behavior, and stress response. Changes in the levels of stress hormones like cortisol may contribute to fibromyalgia, too. Genetics A combination of inherited genetic mutations may play a role in developing fibromyalgia, which is why people who have a close relative (a sibling or a parent) who had this illness are at a higher risk of acquiring it, compared to people who have no relatives diagnosed with this disease. Sleep Problems Having disturbed sleep patterns or lacking deep sleep, may be a cause of fibromyalgia, and not just a symptom. It is in stage 4 sleep when the body refreshes itself, allowing the muscles to recover from the day’s activity. According to studies, people with fibromyalgia become more aroused when they enter stage 4 sleep, resulting in a lighter form of sleep. When researchers took volunteers and stopped them from entering stage 4 sleep, symptoms similar to fibromyalgia manifested as well. Other Possible Triggers Some physical conditions may exacerbate your risk of fibromyalgia. These include getting an injury (or repetitive injuries), a viral infection, surgery, or giving birth. Emotional or stressful events, such as losing a loved one, being in an accident or being physically abused (leading to posttraumatic stress disorder or PTSD), and relationship problems (breaking up with your significant other) may also put you in danger of fibromyalgia. Health Ailments Painful rheumatic conditions that affect the muscles, joints, or bones can put you in danger of fibromyalgia. These include: • Rheumatoid arthritis • Osteoarthritis • Lupus • Ankylosing spondylitis • Temporomandibular disorder (TMD) *Chiropractic care is not a cure for Fibromyalgia, however Chiropractic care can reduce pain in your muscles and joints; help your nervous system function better; and help you sleep better. All of those improvements in your health may definitely help reduce the effects of Fibromyalgia. Source: NHS Choices, 10/5/16.

10 Dumb Rules That Make Your Best People Want to Quit

It's hard enough to attract and hold on to good employees--but to attract and hold on to the best employees is even harder. Occasionally they leave because of an opportunity they can't pass up, but most of the time the cause lies with the company they're leaving. Too many workplaces create rule-driven cultures that may keep management feeling like things are under control, but they squelch creativity and reinforce the ordinary. The more rules, the less passion--which means less motivation. The more rules, the less excitement--which means less powerful performance. The more rules, the less enthusiasm--which means lower profits. Faced with a rule-driven culture, the best employees--the most talented and hard working--are usually the first to go, because they're in high demand and have more opportunity than most. What's left is a pool of people who are mediocre at what they do, willing to compromise their standards, and in it mostly for the paycheck. And if you have mediocre people doing mediocre work, you are going to have a mediocre company. Here's a simple principle for hiring and keeping the best and most talented people: Stop creating dumb rules. How do you know if a rule is dumb? Ask yourself who needs it. If it's directed primarily at the people you wish you hadn't hired, it's probably a dumb rule. Here are some prime examples: 1. Dumb rules for hiring. Imagine you're a potentially great employee applying for a job with your organization. You polish your résumé and write a compelling cover letter. And then you enter the black hole--the space between applying for a job and being hired (or getting an impersonal notification that the job's been filled). It's not just dumb--it's inhumane. Isn't there a way to create hiring processes with a human touch? Isn't it possible to find the right person on the basis of their words and presentation and a sense of who they are instead of relying on keyword search? Humanize the process and you'll get better and more talented people. 2. Dumb rules for performance reviews and rankings. Let's be honest: Performance reviews are a waste of time. Brilliant and talented people deserve better than being slotted into some bureaucratic five-point scale once a year. It doesn't provide valuable feedback--it's just a ritual that's dreaded by everyone involved. Forced ranking, sometimes called stack ranking, is even worse. Lining up your employees and comparing them with one another, best to worst, is one of the stupidest ideas I have ever encountered as a coach and business consultant. Why would anyone want to stay at a company that treats people this way? How hard it must be to trust your colleagues when you're essentially in an organizational version of the Hunger Games. Does any meaningful information come out of such a process? Gifted and talented people should be supported in their strength and uniqueness, not compared with others or measured against arbitrary standards. If you don't trust the people you hired, why did you hire them? (And if you don't trust your managers to hire good people, why did you make them managers?) Get rid of annual reviews and rankings, and allow people to be brilliant and motivated and creative. Encourage them to set goals and maintain high standards, and support them in doing so. Trust them to produce, and if they are not producing let them go. 3. Dumb rules for onsite attendance. In many positions, smart people don't need policies to force them into showing up at the office. People know what work they have to do that day and where best to do it. One week, they may know they have something truly valuable to contribute or learn in a group setting at the office, but the next week, they may see that their time is better spent meeting a deadline from home with availability by message or phone. Those who consistently fail to show up and contribute are likely not meeting other standards as well. 4. Dumb rules for approvals. Ask yourself how productive you'd be in your personal life if you had to get someone else to approve all your purchases and decisions. You'd never get anything done! Do you really want your best workers to spend their time chasing people for rubber-stamp approvals? If you're talking about a big project or new procedure, approvals are appropriate, but to require them on everything is ludicrous. It slows down work, wastes money, and tells people you don't trust their judgment. 5. Dumb rules for time off. If a dedicated employee doesn't feel good enough to come to work, what's the point in making them drag themselves out of bed to get a doctor's slip? Just let people know that when they're sick, they're expected to stay home and rest until they're well enough (and noncontagious enough) to return to work. For a serious illness, maybe a transition time of half days is appropriate. Similarly, if people want to take a personal day, don't make them lie about it. Treat the great people you hired with respect. Trust that they know how to honor their time and work hard delivering on their promises, and encourage them to take a down day if they need it for whatever reason, no questions asked. Requiring documentation is another case of sending a message that you don't trust the people you've hired. 6. Dumb rules for frequent flyer miles. Work travel isn't easy--leaving your life behind and living out of a hotel room in a place where you may not know even a soul can be true drudgery. And with airport check-in lines that stretch out for hours, TSA impositions, and constantly canceled flights, it can seriously feel like years are being shaved off your life. That's why frequent flyer miles should belong to the person who earned them, not the company. It's a no-cost way for you to reward the person's sacrifice. Rules stating otherwise are not only stupid but grossly unfair. 7. Dumb feedback methods. I have worked with companies that put complete faith in employee engagement surveys, but frankly I believe they're a sham. If you want to know how things are, just walk around and ask people face-to-face. Speak to them, hold a conversation, engage. A quick online survey will give you shallow responses. The best way to learn what's happening is to have honest, candid conversations about what is working and what is not. If that's impossible, you have a big problem with connection and communication--the two most important things that drive engagement. Look to the source and speak to the heart of your people. They don't need to speak through fancy surveys; they can get to the heart of the matter on their own if you give them a chance. 8. Dumb rules for cell phones. Making people check their phones on the way in so they can't be used for confidential documents or information shows only--again--a lack of trust. The main reason for having a phone is so you can be easily contacted. Why not trust your smart people to make smart choices? 9. Dumb rules for internet use. These are among the stupidest rules of all. In offices that have such policies, the rule is broken by everyone, including the person who created it. It's one thing to ask people to limit their time or to put reasonable restrictions on what kind of sites they can visit, but to forbid access to information is just plain dumb. 10. Dumb probationary rules. Many organizations still have the throwback rule that employees have to be in a position for six months before they can transfer or be promoted. This might have worked in the past--even Baby Boomers who weren't happy with their jobs went along with the rules--but these days the work force is different. If someone wants to get around the six-month rule, they will simply defy it--or quit. If you came up in an organizational culture governed by rules, especially dumb rules, you have to ask yourself if you belong there. Source: Inc.com, 9/14/16.

Three in four say chiropractic is ‘very effective’

Low-back pain is the single leading cause of physical disability worldwide, according to the Global Burden of Disease Study 2013. A Gallup-Palmer study released today about Americans’ perceptions of chiropractic found that nearly two-thirds of U.S. adults (65 percent) report having had neck or back pain significant enough that they saw a health-care professional at some point in their lives, demonstrating a significant need for back-pain treatment in the U.S. The Gallup-Palmer College of Chiropractic Annual Report: Americans’ Perceptions of Chiropractic, comes from the second annual Gallup-Palmer survey of American attitudes about chiropractic care. “Many Americans reported dealing with significant neck or back pain,” said Cynthia English, Gallup research consultant in charge of the study. “Among U.S. adults who sought professional care for neck or back pain, seven in 10 (71 percent) tell us they have been to a doctor of chiropractic.” This year’s study also found that among the myriad of treatment options available for back and neck pain, perceptions among U.S. adults vary regarding the effectiveness and risks associated with each. U.S. adults are more likely to describe chiropractic care as “very safe” and “very effective” than to say this about pain medications or back surgery. “Low-back pain and neck pain place a tremendous burden on our society,” said Christine Goertz, D.C., Ph.D., vice chancellor for research and health policy at Palmer College of Chiropractic. “The opioid-overuse epidemic in the United States demonstrates that Americans need safe, effective, conservative health-care alternatives to prescription pain killers.” The Gallup-Palmer report found that many Americans are choosing chiropractic, and a large majority of those who do describe the care as “very effective” and a good value for the money they pay. Nearly 25 percent of U.S. adults (62 million) went to a chiropractor in the last five years, with more than half (35.5 million) saying they went in the last 12 months. Adults who’ve seen a chiropractor in the last 12 months are generally very positive about their experience. About three in four of these adults (77 percent) describe the treatment they received as “very effective.” Eighty-eight percent of recent chiropractic patients agree the quality of care they received was a good value for the money. Results of the Gallup-Palmer report are based on a Gallup Panel study of 7,645 national adults, aged 18 and older, conducted Feb. 8 to March 11, 2016, via the Web and by mail. The maximum margin of sampling error for this study is ±1.8 percentage points, with a 95 percent confidence level. Source: Gallup-Palmer Report, 8/26/16.

Supplements Proven Beneficial for Depression

One in 20 Americans over the age of 12 struggles with depression and 11 percent of the U.S. population over the age of 12 is on antidepressant medication. This, despite overwhelming evidence showing that antidepressants are no better than placebo in terms of effectiveness. As noted in a 2014 paper on antidepressants and the placebo effect, published in the journal Zeitschrift Fur Psychologie: "Antidepressants are supposed to work by fixing a chemical imbalance, specifically, a lack of serotonin in the brain. Indeed, their supposed effectiveness is the primary evidence for the chemical imbalance theory. But analyses of the published data and the unpublished data that were hidden by drug companies reveals that most (if not all) of the benefits are due to the placebo effect ... Even the small statistical difference between antidepressants and placebos may be an enhanced placebo effect, due to the fact that most patients and doctors in clinical trials successfully break blind." Serotonin Theory Has Been Proven Wrong Research published in 2009 added further evidence to the pile indicating the low serotonin idea was incorrect, as they found strong indications that depression actually begins further up in the chain of events in the brain. Essentially, the medications have been focusing on the effect, not the cause. More recent research into the mechanisms driving anxiety and social phobias has also turned conventional drug treatment with serotonin reuptake inhibitors (SSRIs) on its ear. As it turns out, these mental health problems are actually linked to elevated levels of serotonin in the amygdala, not low levels. Your amygdala is the seat of primitive emotions such as fear. And the more serotonin produced in this area, the more anxious you feel. This helps explain why some depressed patients end up feeling more anxious than before when taking a serotonin-boosting antidepressant. As noted in the paper above: "The serotonin theory is as close as any theory in the history of science to having been proved wrong. Instead of curing depression, popular antidepressants may induce a biological vulnerability making people more likely to become depressed in the future." Vitamins and Supplements Boost Effectiveness of Antidepressants A recent study raises even more questions about the effectiveness of antidepressants. The meta-analysis, published in the American Journal of Psychiatry, found that certain nutritional supplements boosted the effectiveness of several classes of antidepressants, including SSRIs, serotonin-norepinephrine reuptake inhibitors (SNRIs) and tricyclic antidepressants. A total of 40 clinical trials were included in the review, and four supplements — fish oil, vitamin D, methylfolate (an effective form of folic acid), and S-Adenosylmethionine (SAMe) — were found to boost the impact of the medication when compared to medication only. Fish oil — specifically the fat EPA — produced the most significant improvement. Studies investigating the use of creatine, zinc, vitamin C, tryptophan (an amino acid), and folic acid (B9) produced mixed results. As reported by Scientific American: "By some estimates, two-thirds don't respond to the first antidepressant they try and a third fail to get better after several treatment attempts. 'The implications are that clinicians and the public can consider [adding] therapeutic doses of nutrients such as omega-3s as a potential low-cost approach to reducing depression in people who are non-responsive to antidepressants,' (lead author Jerome Sarris) says." Could Supplements Alone Be Responsible for Improvements? According to the authors, "more patients in the studies showed an improvement in mood when prescribed omega-3 fish oil, methylfolate, vitamin D and SAMe supplements in combination with antidepressant medication, compared to those who took medication only." What's really missing here is a comparison between supplements only, medication only, and a combination of both. Considering the fact that antidepressants have been proven to be no better than placebo and worsen depression in some people, perhaps patients would experience the same or even better results just by taking the supplement, without the drug. If that's indeed the case, then why risk your health by taking an antidepressant? In fact, other studies have shown that both omega-3 and vitamin D can help improve mental health all on their own. One likely theory as to why they work is because these supplements help combat inflammation and oxidative stress, not only in your brain but also in your gut. Depression is often found alongside gastrointestinal inflammation, autoimmune diseases, cardiovascular diseases, neurodegenerative diseases, type 2 diabetes, and cancer. Chronic low-grade inflammation is a significant contributing factor to all of these, leading researchers to suggest that "depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome," and that the primary cause of inflammation may be dysfunction of the gut-brain axis. An increasing number of clinical studies have indeed confirmed that treating gastrointestinal inflammation with probiotics, omega-3, and vitamins B and D can improve symptoms of depression by attenuating pro-inflammatory stimuli to your brain that originate in your gut. The Importance of Omega-3 Many Americans' diets are lacking in healthy fats, including the animal-based omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although omega-3s are most well known for their role in heart health, they also play an integral role in brain health and mental health. The 2001 book, "The Omega-3 Connection," written by Harvard psychiatrist Dr. Andrew Stoll, was among the first works to bring attention to, and support the use of, omega-3 fats for depression. There is no set standard dose of omega-3 fats, but some health organizations recommend a daily dose of 250 to 500 milligrams (mg) of EPA and DHA for healthy adults. If you suffer from depression, higher doses may be called for. In one study, an omega-3 supplement with a dose range of 200 to 2,200 mg of EPA per day was effective against primary depression. Omega-3 has also been shown to improve more serious mental disorders, including schizophrenia, psychosis, and bipolar disorder. Making sure you're getting enough omega-3s in your diet, either from wild Alaskan salmon, sardines and anchovies, or a high-quality omega-3 supplement, I believe, absolutely crucial for optimal health, including brain health, so it doesn't surprise me in the least that it was found to be the most effective addition against depression. Low Vitamin D Repeatedly Linked to Depression Vitamin D receptors appear in a wide variety of brain tissue early in the fetal development, and activated vitamin D receptors increase nerve growth in your brain. Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. As noted by the Vitamin D Council: "Exactly how vitamin D works in the brain isn't fully understood. One theory is that vitamin D affects the amount of chemicals called monoamines, such as serotonin, and how they work in the brain. Many anti-depressant medications work by increasing the amount of monoamines in the brain. Therefore, researchers have suggested that vitamin D may also increase the amount of monoamines, which may help treat depression." Regardless of the exact mechanism, a number of studies have linked low vitamin D to depression, including the following: • Seniors with the lowest levels of vitamin D have been found to be 11 times more prone to be depressed than those who had normal levels. • A study conducted by VU University Medical Center in Amsterdam found that people with minor and major depression had on average 14 percent lower vitamin D levels than non-depressed participants. • In another study, people with vitamin D levels below 20 ng/mL had an 85 percent increased risk of depression compared to those with vitamin D levels greater than 30 ng/mL. • Vitamin D deficiency has long been associated with Seasonal Affective Disorder (SAD) and, in 2007, researchers noted that vitamin D deficiency is associated with depression and fibromyalgia. • A double-blind randomized trial published in 2008 also concluded that: "It appears to be a relation between serum levels of 25(OH)D and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship." Other Supplements and Habits Shown to Lessen Depressive Symptoms SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression. 5-Hydroxytryptophan (5-HTP) is another natural alternative to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP outperforms a placebo when it comes to alleviating depression — more than can be said about antidepressants! However, keep in mind that anxiety and social phobias can worsen with higher levels of serotonin, so it may be contraindicated if your anxiety is already high. St. John's Wort has also been shown to provide relief from mild depressive symptoms. While the featured study found some benefit from methylfolate, vitamin B12 deficiency can also contribute to depression, and affects about 1 in 4 people. If you're curious about methylfolate read through this quick summary of its side effects. Vitamin B12, on the other hand, is sorely needed by many, and if you're deficient, may help lessen symptoms of depression. To the best of our knowledge there have never been any overdoses of vitamin B12. It's incredibly safe. Many also suffer from "exercise deficiency," and exercise is one of the most potent anti-depressants at your disposal. Research has confirmed it actually outperforms drug treatment. It's also a key treatment strategy for anxiety disorders. Exercise primarily works by helping to normalize your insulin levels while simultaneously boosting "feel good" hormones in your brain. But researchers have also recently discovered that exercise helps your body eliminate kynurenine, a harmful protein associated with depression. And, confirming the link between inflammation and depression, your body metabolizes kynurenine in the first place via a process that is activated by stress and inflammatory factors. Additionally, exercise increases BDNF (brain-derived neurotropic factor) and is a powerful activator of mitochondrial biogenesis. Key Factors to Overcoming Depression and Anxiety Without Drugs It's important to realize that your diet and general lifestyle are foundational factors that must be optimized if you want to resolve mental health problems such as depression or anxiety, because your body and mind are so closely interrelated. For example, while many think of their brain as the organ in charge of their mental health, your gut may actually play a far more significant role. The drug treatments available today for depression fail miserably in addressing people's mental health problems. While adding one or more supplements to the treatment protocol is a step in the right direction, it still falls short, as the side effects of these drugs can be worse than the original complaint, running the gamut from sexual side effects to lack of emotions or "emotional flatness," restlessness, sleep disturbances, brain damage, and even to suicide and homicide. Antidepressants can also result in chronic, long-term, and worsening depression, so ideally, you'll want to avoid them unless absolutely necessary. Since antidepressants are on par with placebo in terms of effectiveness, wouldn't it make sense to try something else first? Your diet is an obvious place to start. Research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state, and your gut microbiome can be quickly impacted by dietary changes — for better or worse. Research has also revealed there are a number of other safe effective ways to address depression that do not involve hazardous drugs. So, if you suffer from an anxiety or depression-related disorder, please consider addressing diet and lifestyle factors before you resort to drugs. Source: mercola.com, 8/11/16.

Fibromyalgia Diet: Foods to Eat and Avoid

There’s no particular food, or group of foods, that heal fibromyalgia; but there are several foods that may help to relieve symptoms. Your diet can impact your well-being at some level, and some people claim that eating certain foods — and avoiding others — makes them feel much better. However, you must remember that foods that can help reduce someone else’s symptoms may have no effects on another person. Dr. Michael McNett, director of the Fibromyalgia Treatment Centers of America, says this is because fibromyalgia is not a specific illness. "Fibromyalgia is more like a symptom complex, and different people appear to have different reasons why they get this symptom complex. So what works for one person very frequently does not work for another," he explains. The best thing to do is to keep a food diary. Write down everything you eat, and take note of when your symptoms disappear and when they flare up. This will help you differentiate foods that help alleviate your pain from those that exacerbate it. Here are some general tips to help you get started: • Consume a well-balanced diet. This is an effective health strategy, whether you’re suffering from fibromyalgia or not. Ideally, include fresh organic fruits and vegetables, healthy fats (like coconut and coconut oil, avocado, and raw nuts), dairy from grass-fed cows, and moderate amounts of lean protein in your meals. Avoid processed foods that are loaded with sugar, trans fats, and other synthetic additives that may wreak havoc on your health. • Load up on omega-3s. These healthy fats, found abundantly in wild Alaskan salmon, flaxseeds, and walnuts, may help reduce inflammation and is good for heart health. According to a 2007 study, patients who are diagnosed with pain-related conditions, like rheumatoid arthritis and irritable bowel syndrome (IBS) had reduced soreness and morning stiffness, as well as less painful joints, after supplementing with omega-3s. Even though the study did not specifically involve fibromyalgia patients, the results show promise for this illness, too. • Avoid artificial sweeteners, especially aspartame. These could exacerbate your symptoms, as they can stimulate the NMDA pain receptor in your nervous system, making you feel more pain. Having increased NMDA pain receptor is a hallmark characteristic among fibromyalgia patients, according to a 2006 study. • Steer clear of processed foods, as they contain monosodium glutamate (MSG). This is an excitotoxin that may trigger or worsen your pain symptoms. It works in the same way as aspartame. Aside from chips and other processed snacks, MSG is also used in frozen foods and Asian cuisines. • Minimize your yeast and gluten intake. These two substances often appear together, especially in bread and other baked goods. However, be careful as yeast can foster the overgrowth of yeast fungus in your body, and may exacerbate joint and muscle pain. Meanwhile, gluten can lead to gluten intolerance, leading to stomach ailments and digestive problems. • Be wary of nightshade plants. These include eggplants, tomatoes, chili, and bell peppers. They may trigger flare-ups of fibromyalgia and other types of arthritis. However, these are nutritious foods, so if you can consume them without triggering any symptom, then keep them in your diet. • Avoid caffeine. Many fibromyalgia patients make the mistake of combating fatigue with caffeine, but this may only exacerbate the problem. Caffeine can trigger headaches, interfere with sleep, and cause further fatigue. A well-balanced and healthy diet is essential not only for treating fibromyalgia — it’s useful for helping keep your weight under control as well. Excessive body fat can strain and put added pressure your joints, which may worsen the symptoms. A study published in Clinical Rheumatology journal confirms this, and states that obese fibromyalgia patients actually felt better after they lost weight, experiencing less pain, fewer tender points, and better sleep. They were also less prone to depression. **If you have any questions about this article or any of the dietary suggestions, ask one of the doctors here at Beck - Thibodeau Chiropractic. Source: mercola.com, 7/25/16.

Why Alternative Health Is Booming

People in the U.S. spend $30 billion every year on alternative medicine, according to a newly published report from the 2012 National Health Interview Survey (NHIS), in which 44,743 individuals in the U.S. participated. The figure is astonishing, but one has to wonder why people in America spend that much money on what one prominent drug company referred to as "eclectic" and "unconventional" health approaches instead of mainstream medicine. According to a Time article covering the National Health Statistics Report (NHSR), which liberally used the term "complementary" as a nod to the quickly growing trend toward complementary and alternative medicine (CAM): "Complementary medical approaches are alternative types of healing outside the realm of Western medicine, and they're fairly popular in the U.S. An estimated 60 million Americans spend money on them each year, and 4.1 million children have used some type of complementary medicine, the report reveals. In all, the out-of-pocket costs for these types of therapies total $30.2 billion." The study encompassed a wide range of alternative health care expressions: Homeopathy Naturopathy Acupuncture Chiropractic Ayurveda Chelation Supplements Special diets Massage Yoga Hypnosis Energy healing The staggering thing is, $30 billion is only around 1 percent, just the merest fraction, of what Americans spend every year on conventional health care! Breaking Down the Dollars Spent on Health Care Averaging the dollars spent on “complementary” health care in 2012, households with less than $25,000 annual income spent $435 a year, while families with an income of at least $100,000 spent around $590. Categorization included: • $14.7 billion spent on alternative health care practitioners such as yoga instructors and chiropractors • $12.8 billion on natural supplements (about 30 percent of what was spent on prescription drugs) • $2.7 billion for CDs, books and self-help materials on the topic The interesting thing is, the money being laid out even by individuals on low incomes is not covered by insurance. They're paying for it out of their pockets. Do they know something you don't? Why Americans Pay Out-of-Pocket for Alternative Health Care: 'They Believe in It' Study co-author Richard Nahin, Ph.D., from the U.S. National Center for Complementary and Integrative Health (NCCIH) said the amount of money spent in the U.S. by people who disregard their lack of health care insurance coverage in pursuit of alternative health modalities shows they have a greater amount of trust in them. Part of the reason alternative health care is expanding is because of the soaring costs associated with conventional medicine, but chronic pain is often a motivation. In 2000, the Journal of the American Medical Association (JAMA) published an enlightening article revealing that, following heart disease and cancer, the American health care system is the third highest cause of preventable death in the U.S. According to The Commonwealth Fund: "Despite having the most expensive health care system, the United States ranks last overall among 11 industrialized countries on measures of health system quality, efficiency, access to care, equity and healthy lives, according to a new Commonwealth Fund report. While there is room for improvement in every country, the U.S. stands out for having the highest costs and lowest performance — the U.S. spent $8,508 per person on health care in 2011, compared with $3,406 in the United Kingdom, which ranked first overall." Iatrogenic Causes of Death: In a Hospital, the Worst Kind The 2000 JAMA article, authored by the late Dr. Barbara Starfield, who was a co-founder of a scientific organization devoted to addressing inequity in health care, indicated that “fatal events” from iatrogenic causes — i.e., due to a physician's or hospital's activity, manner or therapy — are responsible for the deaths of 210,000 Americans annually. Including deaths related to diagnostic errors, errors of omission and failure to follow guidelines, the number skyrocketed to 440,000 preventable hospital deaths each year. Starfield’s article asserted: "The medical system has played a large role in undermining the health of Americans. According to several research studies in the last decade, a total of 225,000 Americans per year have died as a result of their medical treatments: • 12,000 deaths per year due to unnecessary surgery • 7,000 deaths per year due to medication errors in hospitals • 20,000 deaths per year due to other errors in hospitals • 80,000 deaths per year due to infections in hospitals • 106,000 deaths per year due to negative effects of drugs" These numbers at that time made iatrogenic deaths third in line behind heart disease and cancer. However in 2015, CNN reported the leading cause of (unintentional) death the previous year was from drug overdoses, a 14 percent increase since 2013. Overall, since 2000, opioid drug overdoses have doubled — twice. CNN reported: “The biggest increase in deaths was from synthetic opioids, which went up 80 percent. According to the CDC, the increase in synthetic opioid deaths coincided with increased reports by law enforcement of illicitly manufactured fentanyl. Prescription painkillers such as oxycodone and morphine are derived from the same poppy plants as heroin. Most heroin users initially start by using prescription painkillers.” Another Shot of Cynicism Regarding Conventional Health: They Hide Death Data As often happens in government-sanctioned entities, when the data becomes too bogged down with uncomfortable or potentially damaging information, the easiest thing to do is hide the statistics. Supporting that premise, USA TODAY reported in 2014: "The federal government this month quietly stopped publicly reporting when hospitals leave foreign objects in patients' bodies or make a host of other life-threatening mistakes. The change, which the Centers for Medicare and Medicaid Services (CMS) denied last year that it was making, means people are out of luck if they want to search which hospitals cause high rates of problems such as air embolisms — air bubbles that can kill patients when they enter veins and hearts — or giving people the wrong blood type. … Foreign objects may be retained after surgery twice as often as the government estimates, or up to 6,000 times a year. Sponges, which can embed in intestines, account for more than two-thirds of all incidents. For patients who survive, the complications can last a lifetime, leading some to lose parts of their intestines." Whereas thousands of hospitals once made the number of "hospital-acquired conditions," or HACs, available to the public on the Hospital Compare website, that changed with the new government directives. Eight HACs were removed from the list completely. What You Don't Know Might Kill You or Somebody Else The Centers for Disease Control and Prevention (CDC) doesn't hamper itself by publishing medical error information or making any provision for reporting iatrogenic causes for its mortality statistics. Those are circumvented completely, so it lists "respiratory disease" as the third most prevalent cause of death. Not surprisingly, death certificates have no box at the bottom for coroners to designate "medical error" as a cause of death. Instead, the "cause of death" simply defaults to the patient's original complaint. Even if a doctor records "medical errors" on a death certificate, it's not included in the CDC's mortality statistics. The upshot is, if doctors and hospital administrators are unable to see the real data regarding iatrogenic causes of death, as in so many areas, if you can't see the problem, you can't fix it. Why Are More Conventional Doctors Opting for Alternative Medicine? If there's any information that might reveal the U.S. health care system is deeply flawed and even dangerous, it's this: a growing number of health care workers, including doctors and nurses, are seeking alternative health care options for themselves and their families, as opposed to taking conventional routes. Just as telling, conventional doctors are also referring more of their patients experiencing chronic pain and debilitating diseases to holistic doctors and chiropractic care, something unheard of not that long ago. Some health care professionals, who went into the study of medicine to help people, have noticed, that the treatment for many diseases is more treatment. Rather than seeking a cure, illness is too often simply treated, which is typically called "management." Natural cancer treatments that work are suppressed by the conventional medical machine, as may be preventive measures and simpler, less expensive treatment alternatives. Unfortunately, many health care providers will bemoan the fact that while drugs pose a serious problem, they're still seen as the only solution. For whatever reason, the statistics regarding people who die from medical procedures or prescription drugs every year didn't count deaths at home or in nursing homes. It's a wonder statistics for seniors aren't worse, though, reading this statement from the American Society of Consultant Pharmacists (ASCP) website: "While medications are probably the single most important factor in improving the quality of life for older Americans, the nation's seniors are especially at risk for medication-related problems due to physiological changes of aging, higher incidence of multiple chronic diseases and conditions and greater consumption of prescription and over-the-counter medications." The same ASCP site also reveals some rather disturbing statistics in regard to seniors, which should give you pause: • Seniors 65-69 years old take about 14 prescriptions per year; 80-84 year olds take about 18 prescriptions per year • Among seniors, medication-related problems cost $177.4 billion a year • Adverse drug reactions are among the top five greatest threats to the health of seniors • Fifteen percent to 25 percent of the drugs taken by seniors are unnecessary or inappropriate History tells us it can take decades before a medical truth becomes accepted as fact, but now you know. Don't let yourself become a statistic. Arm yourself with the information you need to live a long, healthy life for as long as possible, so you're more likely to end up on a cruise ship than in a nursing home. Natural Alternatives: Make Wise Choices for Optimal Health One of the best things you can do for yourself, whether you're in a state of wellness or suffering from an illness or disease, is to take control of your own health. In years past, many people assumed doctors were the only ones who had any idea how to treat illness. If the doctor handed them a prescription, they would fill it and begin taking it, even if they weren't really sure what it was. If the doctor said they must have surgery, few people argued; they figured the doctor was the expert. Those days are over. There's a boatload of information out there, for every aspect of your health, such as the importance of optimal sleep, exercise, vital news about how to eat real, nutritious food and what to avoid, and yes, alternative health. **Keep yourself informed and help yourself get into the best shape you've ever been in, whatever your age. Source: Time magazine, 2012 National Health Interview Survey (NHIS).