Balanced Living is Healthy Living

Two nights ago I came home from work exhausted. It had been a long day of meetings, trying to cast vision for the new year, getting departments on board with budgets, a few employee disciplinary issues, all the stuff that takes its toll mentally and emotionally. I had gotten up at 5am to work out, so dinner and the TV sounded really good. What was funny was earlier in the day i was thinking about who two dimensional my life was becoming. Working out and work, working out and work. I was trying to figure out how to build on my relationships with my wife and kids, and with the few friends that I have. All of the sudden the phone rang. My boss had a few extra tickets to the Blazer game that night. My first thought was how tired I was, how this would interrupt my plan for getting mentally ready for the next day via the TV, and then I thought about balance. I quick said yes and tracked down my two boys who where more than willing to drop homework to go to the game.

Blazers lost, but I won. I got to spend time with my boys, We got to enjoy a change of pace, a break from the normal routine, and I got to work on developing my relationship with my boss. The next morning I jumped up at 5 am rather than dragged out excited about the day, not feeling like I am stuck in a rut. Through this and other stories like this I am learning that a balanced life is more important to healthy living than I ever imagined. When I am balanced stress seems to have natural release points whether on the treadmill, through discussions with friends, or the escape of a basketball game. Spending time with those who are important to you keeps those relationships from becoming things that hinder you, and rather puts them into a p;ace of enriching your life. And, balanced living is just fun.

I am trying to find more and more ways to break up my day with things that bring balance. Life doesn’t have to be just about work and working out. It can be about fulfillment, joy and peace. Here’s to finding balance in our lives.

Seasonal Weight Loss

Just like the earth goes through its round of seasons each year, I have found that we as people do as well.  Living in the Pacific Northwest, many go through cycles of depression due to the dark rainy weather.  As the sun shines more  moods become brighter as well.  For me, there is something about spring that triggers a desire to focus on my health, to get outside and be active, to consider the way I look and treat myself.  As a result in April I once again began a focus on changing my lifestyle.  The way I drink, eat, sleep, deal with stress, etc...  All of these play into a healthy lifestyle.  So far I have been very successful. For some reason in the spring it is easy for me to focus and be successful. As summer starts to swing into gear, the summer parties with beer, chips, dips, and all the other unhealthy great tasting food easily knock me off track.  Then it is the seasonal food of Thanksgiving, Christmas and New Years that keeps me from getting back in gear.

To be successful, it is more about the upcoming seasons I will be facing, then about the current season I am in.  The excitement of losing weight and looking better each day is motivating.  It is what happens when I plateau, and others are enjoying those foods that I used to crave that I need to figure out.  So when I say I am looking forward to summer, it is in a whole new way. 

Wishing you success in this season.

Simple Ways to Increase Stress

At work we just completed a very stressful stretch of time.  In the Long Term Care industry we are evaluated constantly by a variety of outside agencies regarding our quality of care, documentation, floor practice, etc... Jobs are lost as a result of state surveys, fines are levied, and reputations made or destroyed.  Our annual survey was last week and the stress level went through the ceiling.  This process made me think about all the other thing in life that can cause stress so I thought I would share a few from my life, in hopes that I won't allow them to affect me so greatly the next time I face them.

• Starting a conversation about home finances with your wife, 10 minutes before leaving for work
• Being late to a social engagement
• Paying Bills
• A/R review meetings
• Firing employees
• Presenting to shareholders or owners
• Trying to make everyone happy
• Unannounced visits from your boss
• Announced visits from your boss
• Performance Evaluations
• My Diet
• The growing home repair list
• Kids needs and wants
• Buying gifts for my wife - I want to find the perfect one
• Car repairs
• Being pulled over by the Police
• Subpoenas

This is just a small list of things that cause my blood pressure to go up.  However, I have found that with a plan ahead of time I am able to navigate the issue that causes stress, and minimize the impact.  Stress isn't necessarily bad, it usually is the alarm that tells me I need to get focused and get moving.  It actually is responsible for the success I have in life and at work.  But left uncontrolled it can rob you of living healthy over time.  It is just another battle I am facing, and on worth figuring out how to win.

Reducing Blood Pressure Without Medication

Once again I am seeing the results of living Healthy in a reduction in Blood Pressure. I have just finished my third week of a eating live style change (diet) that is focused on weight loss, and changing my blood chemistry.  As mentioned earlier I have high cholesterol, triglycerides, am pre-diabetic and my blood pressure has crept up beyond acceptable limits.  My goal through a change in my eating habits is to change each of these problem areas and bring them back into control.  In addition I have added mild forms of exercise back into my life.  Walking the dog, hikes in the mountains and along the local rivers.  I have cut way back on alcohol use and after three weeks am seeing the results. 

I take my blood pressure first thing in the morning to keep the time consistent, and also before the stress of the day starts to build.  In three weeks I have seen a drop in 15 points systolic and 10 points diastolic.  I am almost back in the acceptable range in both categories.  This is quicker and beyond what I expected.  I am living proof that eating right and staying active can make a difference.

My goal is to continue with the change in my eating habits indefinitely and to add intensity to my exercise over time.  What I am going for is something that I can sustain the rest of my life and right now working out at the gym 5 days a week is not sustainable, but brisk walks are.  It is worth the changes in diet and lifestyle to know I am becoming healthier day by day.  My 44th birthday is three weeks away.  My plan is that on my 45th birthday I will be 45 pounds lighter, that my blood chemistry will be in line, and that my blood pressure will be controlled naturally.  It is so worth the battle.

Lower Blood Pressure Through Food

Struggling with lowering High Blood Pressure?  The DASH approach might be for you.  DASH is a simple acronym for Dietary Approaches to Stop Hypertension.  I came across it recently in a Long Term Care Nursing Facility.  This approach has been shown to help prevent, or help reduce, High Blood Pressure.  It is very similar to what is found in the South Beach Diet I am on.  The DASH approach is big on vegetables and fruits, encourages low fat milk and cheeses, watches or limits foods regarding saturated fat and cholesterol, and stresses a reduction in salt and sodium. 

Dash for Health is a Web Site that will create menus and assist you in getting started on this diet.  The creators of the diet claim you will see reductions in your blood pressure in just 14 days.  It is worth taking a look at, if you are looking for natural ways to reduce your blood pressure.

Blood Pressure - What to Do

For years I watched my dad struggle with High Blood Pressure.  Expensive medications, attempts to be physically active, moodiness, where all apart of his life as a result of his elevated Blood Pressure. I remember as a kid vowing to never get it.

Fast forward 30 years.  I am now 43, and have been told by my doctor I have High Blood Pressure. Research would say that those who are over weight or obese, those who are inactive, those who have poor diets, high in salt and cholesterol, are at increased risk for High Blood Pressure.  Experts differ on what is High Blood Pressure.  Some say anything 0ver 120/88, yet others say 140/90.  All I know is that I have it.  So not wanting to go on medications I have been reading on what can reduce Blood Pressure, and while each of us respond differently to these ideas, they are worth trying"

1. Lose that weight - I realized through reading that I fall into the obese range.  My first step to lose weight. Because I also was told I am pre-diabetic my diet needed to consider this as well.  I have landed on the South Beach Diet to get me going.
2. Get Active - Not ready to train for a marathon yet, but I do realize I need to get moving.  I have started to walk and am increasing my pace.  My goal is 30 minutes 5 times a week.  When I get to 200lbs I will go back to running.
3. Limit Alcohol - Everything I read says this can be an issue. A glass of wine each day is ok, but more than that your risking it.
4. Watch the salt and other BP problem foods - Diet is taking care of that one.
5. Monitor your Stress in Life - One reason I take walks is to reduce my stress and get where I can think.  I also have calming music on in my office on most days.
6. Don't completely avoid medications- I would rather take pills than wind up in the hospital.

The reality is the list above is a part of Healthy Living.  I am finding that my Blood Pressure, Weight, Pre-diabetes, and other issues are really the by product of unhealthy choices I have made over the last few years.  Healthy Living is a battle worth fighting.

Stress Reduction Tips

Everyone experiences stress at some level in their lives.  In many ways, stress is a red flag to tell us that something is effecting us.  These things are not always bad.  That butterfly feeling you have before you run in a track meet, or speak in front of a crowd, is alerting every part of your body that something big is going to happen, and to be ready.  The stress/anxiety you feel before meeting with your boss, tells your body it needs to be ready to think fast, impress, or maybe protect itself emotionally. For me lately, the stress has been related to my children, and it simply reminds me I need to keep my defenses up, and be ready to respond quickly to the issues they are bringing up. While stress isn't necessarily bad by itself, it can have a negative affect on us and those around us.  Let me list a few:

Headaches.

Muscle tension and pain.

Sleep Problems.

Feeling tired.

Chest pain.

High blood pressure.

Weight problems, up or down.

Shortness of breath.

Decreased sex drive.

Eating more or less.

Withdrawing from others.

Neglecting your responsibilities.

Increasing alcohol and drug use.

Nervous habits (nail biting, pacing).

Teeth grinding or jaw clenching.

Overdoing activities such as exercising or shopping.

Losing your temper.

Overreacting.

Moody and hypersensitive.

Restlessness and anxiety.

Depression.

Anger and resentment.

Easily irritated .

Feeling overwhelmed.

Lack of confidence.

Apathy.

So what can you do when you start to see some of these things surface in your life?  Here is what I did this last week (I experienced almost every one of the above symptoms):

• Took a long walk with my dog.
• Listened to some great music - the actually make some cd's just to help reduce stress.
• Did yard work.
• Went to an Art Show.
• Listened to the Wind in the Trees.
• Went to the movies
• Spent time talking with friends
• Started a book
• Exercised

If a few of these sound like I was running away from the issues I was facing, you are right. But a short time focused on something else can free your mind up long enough to come back and deal with it from a fresh perspective.  The goal is not to run away or avoid, but to give your self a short break before coming back and dealing with it.  As you come up with your own list of stress relievers leave a comment of things you do.  It could help me and others.

 

Stress and Job

Its been a tough day at work, you come home to more things you need to do. You can feel the stress level going up. What do you do? For many the decision is to get lost in a favorite TV show, or to take the edge off with a glass of wine. But experts tell us the best choice is to do something healthy, something physical. Many say there are benefits to be had from simply stretching your muscles and letting your body relax naturally. Others say a 30 minute walk or run can make all the difference. Even going out and doing some physical yard work can pay off in the area of tension release.

Why does physical activity make a difference. For some it is just the change of focus, the getting your mind off of the issues at work or home. Having to focus on balance as you run, or feeling your body stretch, means you are allowing your mind to let go of the days stressors, and focus on something different. But again, the experts tell us it has more to do with the release of endorphins in the body, the relax us and make us feel better. The release of endorphins also aides the body in its ability to sleep better at night. So before you open another bag of chips, plop down on the couch with the remote, or pour a drink, think about making a better choice. A choice to live healthy is part of the battle that I must fight everyday, because I find unhealthy is easier and comes with less hassle. But unhealthy also means more problems over the long haul. Chose to live healthy.

Natural Blood Pressure Reduction

In researching ways to reduce blood pressure, stress, and the potential issues that can arise, I have found many articles on mediatation as a way to lower blood pressure, and to cope with the feelings of being overwhelmed. Meditation is simply a way to calm our minds and bodies, to become more intouch with ourselves, to get a handle on the world around us. It is slowing down in a fast paced world. One site that I recently came across was Anxiety 2 Calm, which looks at this idea of meditation. Another program that is being talked about is Breathing Easy. Both take the approach that learning to relax and calm ourselves can be learned, and that rather than having our external enviornment affect us, we can gain control of that enviornment in a positive way. Some of the other writers would state that learning to relax will allow our blood pressure and stress to reduce naturally, and this makes good sense. While all blood pressure is not the result of our external enviornment, reducing your blood pressure and stress in even a small way would be worth learning how to apply these techniques. For other ideas I ran a search on Natural Remedies to Reduce Blood Pressure on Google. There are many ideas regarding natural ways to reduce your blood pressure, but make sure you are trying these techniques while communicating with your doctor what you are attempting to do.

Benefits of Exercise on Health

Thirty years ago I didn't think about needing exercise, or the benefits of being active. As a kid I just was. From the moment the sun came up until it went down I would be out running, swimming, playing basketball, you name it I was doing it. It was apart of my life and routine.

Fast forward 30 years and now it takes a little work to get myself motivated to start moving. I come home from work, a little worn out from the day, looking for dinner and something relaxing to do (usually the TV). The word exercise is equal to the word work. It is something I have to schedule, prepare for, dress for, and sometimes even travel to do. That just doesn't sound like something I want to focus on until I start thinking of how it helps me.

In earlier articles I have written about obesity, diabetes, high blood pressure, and stress. In each of those articles a common theme has emerged, that of exercise. The Mayo Clinic has an excellent list of the benefits of exercise on their web site. A few of these benefits are worth mentioning here.

1. Helps manage stress - as I have exercised I have noticed a marked difference in my ability to handle and deal with stress. Exercise promotes the production of endorphins. Endorphins in your body help create a feeling of relaxation or well being. A short run after a tough day can help relieve some of the pressure you feel and free you from the tension you may be experiencing.
   
2. Helps you control weight - We all know that the right type of exercise, three or more times a week can help you control your weight. And being at a healthy weight comes with all kinds of benefits, not to mention feeling good about yourself. Simply burning more calories, by exercising, then you take in by eating, will result in weight loss.
   
3. Helps you prevent or manage diabetes - Exercise is said to help with the body's sensitivity to insulin. Simply put it allows the body to better use the sugar it is producing by making the cells more receptive to receiving it.
   
4. Helps manage blood pressure - Exercise has the benefit of lowering your overall blood pressure when consistent. This is the result of your entire cardiovascular system, heart, lungs, circulatory system, being strengthened.

There are many more benefits to exercising, and if you want to live a healthy life, it requires that we give our bodies the benefits that come with exercise on a consistent basis.

High Blood Pressure

High Blood Pressure is known as the silent killer. Many people have this disease, but because there are no apparent signs or symptoms many don't know that left uncontrolled it is leading them towards a heart attack, stroke, kidney failure, or even heart failure. The only way to really determine if you have it is to have your blood pressure checked.

In most cases the cause of high blood pressure is unknown, but if you have a family history, are obese or overweight, have a stressful job, like to smoke, or are getting older, your risk gets higher and higher. Many of us can identify with two or more of the items above, increasing your risk. If your blood pressure is 140/90 or less you are ok. Any thing more than that and you have high blood pressure.

So if you have high blood pressure, or want to avoid high blood pressure, what can you do? Some suggestions would be:

• Exercise Regularly
• Eat a healthy diet with lots of fruits and veggies
• Limit Salt intake
• If overweight lose it
• Don't smoke
• Find ways to relax

The list above makes great sense with or without high blood pressure. I for one want to try and incorporate it into my everyday life. It is worth it, to add a few more years of Healthy Living to my life.

Stress and the Healthy Life Style

This morning I woke up and was struck by the thought that in all of the business of the last few weeks, I had forgotten to pay the bills. Immediately I felt my blood pressure start to rise. Thoughts of late fees, and all the fun "we will be turning off your electricity if we don't hear from you," letters, not to mention having to admit my mistake to my wife, just added to the knot in my stomach. A little bit later I was in a conversation about on of our children and the cost of something he wants to do over the summer. Again, a few more points on the stress meter. This started me thinking about the impact of stress on a persons life, and what can be done about it.

Stress is a mental or physiological reactions to a real or perceived experience that creates exciitment or alarm. Researchers tell us that constant stress can lead to illness. Some people experience stress as a feeling of being overwhelmed or dread. Others look at it as a call to action or a challenge to rise to. We all responde to stress and feel stress in different ways. Most of us will respond with either a Fright Fight, or Flight, response. That is to say that we either get frozen by stress, like a deer caught in headlights (fright), we rise up to the situation and take it head on, (Fight), or we withdraw and find some type of coping mechanizm like eating, sleeping or finding some form of distraction from the reality that is producing the stress.

There are many ways a person can cope with rising stress levels, and much is written on this topic. There are breathing exercises, and meditation techniques. Some people exercise to reduce the anxiety that stress produces. But ultimatly removing the stress comes with working through the situation that caused the stress to begin with.

The reality is that if we are going to live Healthy Lives, we must find a way to deal with the stress as we experience it (and part of life is experiencing stress), and we most be willing to face the issues that create stress in our lives and find ways to resolve, solve, or deal with the situations that are affecting us. Once again, this is a battle worth fighting, if it means living healthy in an unhealthy world.