There's a difference between sleep and rest. You can have a night where you sleep, even sleep in, and not feel rested. You could have a night where you sleep lest, yet wake up feeling refreshed and ready. And it's very important to be aware of the difference.
It's vital to our body that we get regular rest. For us to be living a wellness lifestyle, rest is a MUST. Your body will not function well without proper rest. What are some of the effects of poor rest? The list is long but includes reducing stress, improving your immune response, reducing inflammation and more. Rest is when your body repairs the damages done to it with every day living. To me, the whole act of getting sleeping is a perfect example of the innate intelligence of the body. That sensation of sleepiness comes on telling us it's time to power down, time to make repairs. And, when we're sick with an infection or the flu, our body's natural response is to want to sleep more. Pretty cool the way the body works isn't it?
It's important that we develop a good routine for rest, particularly as we get a little older. Our body's work best in a routine. This routine should start before bedtime, when we do things like turn down the lights, turn off anything that may be too stimulating, maybe put some soft music on and spend time relaxing. That way when we hit the bed, we're already on our way to powering down. Keep your room as dark as possible. Most experts agree that having a TV in the bedroom is not conducive to good rest. Maybe have some white noise in the background to drown out random sounds (I keep a floor fan running, even in the winter). Avoid caffeine after 3 or 4 in the afternoon. I know, people say "I can fall asleep even after a pot of coffee". I get that, but remember that sleep and rest are two different things, and it is scientifically proven that caffeine reduces your chances of reaching the deepest levels of sleep, REM sleep (Rapid Eye Movement), which is where real rest and repair occur.
Here's a couple of important notes for those that have trouble sleeping/resting. Don't lay in bed tossing and turning. Get out of bed and go read something boring (like some of my blog posts???) until you get sleepy. Staying in the bed when you're not able to sleep starts to develop a neuro-association in your mind of "bed = sleep problems". Don't bring your work to bed with you, ie laptop, iPad, paperwork etc. Once again, a bad neuro-association can occur. The bed is for rest, and sex.
If you are a teen, or have teens, be wary of starting the habit of texting with friends laying in bed. That can go on for hours and interfere with rest. Even adults that are chained to work via their smart phones need to be wary of this habit as well.
Remember, resting well is part 4 of our wellness formula: Eat well, move well, think well and rest well.
Until next time...Be Well!
Dr. Bruce
Showing posts with label Wellness. Show all posts
Showing posts with label Wellness. Show all posts
Saturday, February 16, 2013
Sunday, January 20, 2013
Then, and ONLY Then, Will It Happen For You
It's 20 days into the new year of 2013, and I wonder what percentage of New Year's Resolutions are still standing. So I did a little (very little) research into the topic. Here's what I found in one article this morning:
"It took one-third of Americans less than a week to cheat on their New Year's Resolutions, a new study by research and consulting firm YouGov reveals. The research showed that 11 percent had already broken at least one resolution, while 22 percent had cheated a few times, but were still trying to stick to their goals." That was taken from Business News Daily's January 15 edition.
Wow, that didn't take long did it? Less than a week? Elsewhere in the article, it stated that health and fitness were the most common types of resolutions made, and thus the most common ones to be broken. Have you been one of those annual health and fitness resolution breakers this year? and last year? Or maybe for most or all of your life? There's a simple reason for this, and I am going to explain it here.
Here it is in a nutshell: Your "why" isn't big enough. That's really it. If your "why" were big enough, you'd not have any issue staying true to your stated goal/resolution. Your "why" is your reason for making that decision. If your resolution is to get fit, or lose weight, or get healthy because you're in need of those things, yet you've failed regularly at it, then your "why" isn't big enough to keep you committed to your goal.
Oh sure, you "know" you should get fit. You "know" you should lose weight. But you actually haven't sat down and really gotten serious about listing and reading and "feeling" all your reasons for staying true to your desire. It's in your head, but not your heart. If you had done this, your commitment would stick. Lots of people "want" to, but most don't. I had a friend and patient that allowed herself to gain massive amounts of weight, and I mean massive. I remember trying to coach her to stop the weight gain as she became larger and less healthy. Eventually she had to have a tracheotomy so she could breath, and eventually she was confined to wheelchair, and eventually her bed. I even tried to hit her with what to me would be the most convincing and compelling reason to change: watching her son grow up. Sadly, none of this worked and she continued to gain weight, her health continued to deteriorate, and she died in her mid 40's.
On the other hand, I can think of a few examples in my world where people have hit "rock bottom" and created such a massive reason or "why" that they made incredible changes in their life and thus in their health. One such lady lost well over 100 pounds by eating better and exercising and now looks FANTASTIC!! Beyond looking fantastic, she's feeling great physically, and about herself. She simply had a big enough "why" to stay committed to her goal.
Oh sure, I get that there are reasons that sometimes we fail. I sometimes have my reasons......er...ok.....let's be real here, there aren't reasons, there are excuses. I sometimes come up with a good enough excuse to not exercise for a day, or eat badly for a bit. It happens to the best of us. But how long do we sit in those excuses? That is the issue. Skipping exercise isn't so bad for a day, but when that day turns into a week, or longer, or a lifestyle, that is the issue.
If you're not where you want to be with regards to your health, fitness, weight etc and you know it, GOOD! At least you know it. First step done!! Now you have to come up with all the reasons why you need to change, all the pain that you have from not making that change. Make it real. Feel it. What will your life/body be like if you continue down this path in 1 year, 5 years, a decade? How will you feel about yourself if you don't make the changes? Then, spin it around and write down and think/dream/feel what it will be like if you DO make the changes you know you need to make? Get really really good at feeling those emotions for making and NOT making the changes. Once you have that down, you'll get moving in the right direction. If you fall off the wagon, re-focus on those reasons again. See and feel them. Make it real.
Then, and ONLY then, will you it happen for you.
If the "why" is big enough, the facts don't count.
Until next time...Be Well!
Dr. Bruce
"It took one-third of Americans less than a week to cheat on their New Year's Resolutions, a new study by research and consulting firm YouGov reveals. The research showed that 11 percent had already broken at least one resolution, while 22 percent had cheated a few times, but were still trying to stick to their goals." That was taken from Business News Daily's January 15 edition.
Wow, that didn't take long did it? Less than a week? Elsewhere in the article, it stated that health and fitness were the most common types of resolutions made, and thus the most common ones to be broken. Have you been one of those annual health and fitness resolution breakers this year? and last year? Or maybe for most or all of your life? There's a simple reason for this, and I am going to explain it here.
Here it is in a nutshell: Your "why" isn't big enough. That's really it. If your "why" were big enough, you'd not have any issue staying true to your stated goal/resolution. Your "why" is your reason for making that decision. If your resolution is to get fit, or lose weight, or get healthy because you're in need of those things, yet you've failed regularly at it, then your "why" isn't big enough to keep you committed to your goal.
Oh sure, you "know" you should get fit. You "know" you should lose weight. But you actually haven't sat down and really gotten serious about listing and reading and "feeling" all your reasons for staying true to your desire. It's in your head, but not your heart. If you had done this, your commitment would stick. Lots of people "want" to, but most don't. I had a friend and patient that allowed herself to gain massive amounts of weight, and I mean massive. I remember trying to coach her to stop the weight gain as she became larger and less healthy. Eventually she had to have a tracheotomy so she could breath, and eventually she was confined to wheelchair, and eventually her bed. I even tried to hit her with what to me would be the most convincing and compelling reason to change: watching her son grow up. Sadly, none of this worked and she continued to gain weight, her health continued to deteriorate, and she died in her mid 40's.
On the other hand, I can think of a few examples in my world where people have hit "rock bottom" and created such a massive reason or "why" that they made incredible changes in their life and thus in their health. One such lady lost well over 100 pounds by eating better and exercising and now looks FANTASTIC!! Beyond looking fantastic, she's feeling great physically, and about herself. She simply had a big enough "why" to stay committed to her goal.
Oh sure, I get that there are reasons that sometimes we fail. I sometimes have my reasons......er...ok.....let's be real here, there aren't reasons, there are excuses. I sometimes come up with a good enough excuse to not exercise for a day, or eat badly for a bit. It happens to the best of us. But how long do we sit in those excuses? That is the issue. Skipping exercise isn't so bad for a day, but when that day turns into a week, or longer, or a lifestyle, that is the issue.
If you're not where you want to be with regards to your health, fitness, weight etc and you know it, GOOD! At least you know it. First step done!! Now you have to come up with all the reasons why you need to change, all the pain that you have from not making that change. Make it real. Feel it. What will your life/body be like if you continue down this path in 1 year, 5 years, a decade? How will you feel about yourself if you don't make the changes? Then, spin it around and write down and think/dream/feel what it will be like if you DO make the changes you know you need to make? Get really really good at feeling those emotions for making and NOT making the changes. Once you have that down, you'll get moving in the right direction. If you fall off the wagon, re-focus on those reasons again. See and feel them. Make it real.
Then, and ONLY then, will you it happen for you.
If the "why" is big enough, the facts don't count.
Until next time...Be Well!
Dr. Bruce
Thursday, January 26, 2012
Are There Tigers Around Every Corner In Your Life?
I had a conversation with a patient yesterday that was interesting. I would have loved to talk to him longer but other patients were waiting so I had to stop before I could get all the way through the topic. It started by him talking about how he's been dealing with sinus symptoms (pressure around the eyes) etc. for a while, and stuffy feeling in his head. He's had no fever, his MD says maybe he has a viral infection (I don't think so) etc. He was bummed about why this was going on and the fact that he's not gotten over it yet. It transitioned into a really good wellness conversation.
First we talked about his present lifestyle. He is working out twice a week, but he's also getting married/planning a wedding that is happening this spring. We talked about stress and he admitted that over the past few months he had more stress in his life than usual. This led into the effects of stress in our body, particularly the fact that it reduces the immune response, and in general makes us more susceptible to illness because when we are under chronic stress, the body is constantly in a "fight or flight" mode. This response (fight or flight) is important to have when a tiger jumps out at us and we need to fight or flee for our lives. At that point we need more blood to our muscles and heart, we need higher blood pressure and a faster heart rate. We don't need to worry about digestion or immunity or blood flow to some of our organs. We need all hands on deck for immediate survival. So when the timing is appropriate, this is a good response.
The problem comes about when our body senses a tiger around every corner. Then it tends to stay in a state of heightened alertness. That is when it's NOT a good thing. When we are surrounded by deadlines, extra things to do, problems, new challenges etc., our body continually stays in a fight or flight status. Unfortunately, in our culture, we tend to turn immediately to medications for the anxiety, the higher blood pressure etc. In this way we artificially change our body's physiology, with damaging side effects. We never address the causes of this heightened state of alertness, and thus never address the cause of the adaptations that the body is undergoing (ie the blood pressure etc). It goes back to the "for every ill there is a pill" mentality that we, and many of our allopathic (medical) health care providers have.
He (my patient) talked about how he couldn't take the meds he had been prescribed for his cholesterol issues because of side effects too. This led to further conversation about what I just described as the body's physiology being changed, but not the root cause of the problem (higher cholesterol). I hope we can have further conversations about dietary changes, because there was not time then, though we did speak about juicing and whole foods etc. So many of the recommendations patients get when they have hypercholesterolemia is to avoid fatty foods, fried foods etc. but there is no mention of processed foods, foods that can sit on your on your pantry shelves for months and years without changing (non-real food) and their effects on one's physiology (PS they cause stress on the body daily). Our culture needs to get back to eating the basics; protein from good sources, lots of veggies (this is where juicing can be a real benefit), fruit, and avoiding breads, pastas, and all things processed as much as possible.
Yes, I do enjoy a good dessert from time to time (my daughter loves to bake tasty morsels). But to live this way is the problem with our health in America. We don't need more medications, more surgeries. We need to get back to the basics of eating well, moving well, thinking well and resting well. That would go a long way to solving our "health care crisis".
Until next time...Be Well!
First we talked about his present lifestyle. He is working out twice a week, but he's also getting married/planning a wedding that is happening this spring. We talked about stress and he admitted that over the past few months he had more stress in his life than usual. This led into the effects of stress in our body, particularly the fact that it reduces the immune response, and in general makes us more susceptible to illness because when we are under chronic stress, the body is constantly in a "fight or flight" mode. This response (fight or flight) is important to have when a tiger jumps out at us and we need to fight or flee for our lives. At that point we need more blood to our muscles and heart, we need higher blood pressure and a faster heart rate. We don't need to worry about digestion or immunity or blood flow to some of our organs. We need all hands on deck for immediate survival. So when the timing is appropriate, this is a good response.
The problem comes about when our body senses a tiger around every corner. Then it tends to stay in a state of heightened alertness. That is when it's NOT a good thing. When we are surrounded by deadlines, extra things to do, problems, new challenges etc., our body continually stays in a fight or flight status. Unfortunately, in our culture, we tend to turn immediately to medications for the anxiety, the higher blood pressure etc. In this way we artificially change our body's physiology, with damaging side effects. We never address the causes of this heightened state of alertness, and thus never address the cause of the adaptations that the body is undergoing (ie the blood pressure etc). It goes back to the "for every ill there is a pill" mentality that we, and many of our allopathic (medical) health care providers have.
He (my patient) talked about how he couldn't take the meds he had been prescribed for his cholesterol issues because of side effects too. This led to further conversation about what I just described as the body's physiology being changed, but not the root cause of the problem (higher cholesterol). I hope we can have further conversations about dietary changes, because there was not time then, though we did speak about juicing and whole foods etc. So many of the recommendations patients get when they have hypercholesterolemia is to avoid fatty foods, fried foods etc. but there is no mention of processed foods, foods that can sit on your on your pantry shelves for months and years without changing (non-real food) and their effects on one's physiology (PS they cause stress on the body daily). Our culture needs to get back to eating the basics; protein from good sources, lots of veggies (this is where juicing can be a real benefit), fruit, and avoiding breads, pastas, and all things processed as much as possible.
Yes, I do enjoy a good dessert from time to time (my daughter loves to bake tasty morsels). But to live this way is the problem with our health in America. We don't need more medications, more surgeries. We need to get back to the basics of eating well, moving well, thinking well and resting well. That would go a long way to solving our "health care crisis".
Until next time...Be Well!
Thursday, November 10, 2011
At Least We'll Look Good In The Casket
How's that for a morbid title. It came to me early this morning, I guess it's dangerous to blog before 6 a.m. I was reading an article about this "fat zapping drug" called Adipotide that targets the blood vessels leading to fat cells to effectively starve the fat cells by killing those blood vessels. Well that sounds like a healthy way to go doesn't it? Let's take fat cells, which are necessary in the body, and start starving them til they die off and kill the fat cells as a result.
Hmmm. Let's think about this. The drug kills blood vessels in the body. So, when we quit taking it what happens? I'd guess the blood vessels re-grow or new ones grow to the new fat cells that will invariably appear because no lifestyle changes have occurred. Hmmm. I guess that means we'll have to take this drug for the rest of our lives. Hmmm. I guess that will make the drug manufacturers happy, and wealthy, and ironically "fat".
So, we can continue to eat what we want, avoid moving much at all, live a stressed out life, and not rest well because we have a drug that will reduce the fat and keep it away. All without us having to lift a finger to change. Just take this pill and all is well, or so it appears.
Hey, you know what? My oil light came on in my car. That's a warning sign that the car needs oil isn't it? I need to get that problem addressed. I should probably stop and get some oil and pour it in. Or...........I could just find the wires to the oil light, and yank them out. That way the oil light isn't on and disturbing me while I try to keep driving. It's cheaper too, doesn't cost a thing to yank some wires out. Or better yet, some black electrical tape over the light will keep me from seeing it on too. That's even easier, though very slightly more expensive than yanking the wiring out. No one around me will know that my bright shiny car is dying of thirst for oil, it will still look great as I drive down the street and everyone can marvel at my beautiful car that I keep washed and vacuumed regularly.
Well, when that motor blows, and the car dies, it sure will look pretty sitting in the junkyard too. If we keep taking the same approach to our health, taking drugs to mask symptoms, botox injections to look good, living a suicidal lifestyle, we'll suffer the same fate.
At least we'll look good in the casket.
Until Next Time...Be Well!
Dr. Bruce.
Hmmm. Let's think about this. The drug kills blood vessels in the body. So, when we quit taking it what happens? I'd guess the blood vessels re-grow or new ones grow to the new fat cells that will invariably appear because no lifestyle changes have occurred. Hmmm. I guess that means we'll have to take this drug for the rest of our lives. Hmmm. I guess that will make the drug manufacturers happy, and wealthy, and ironically "fat".
So, we can continue to eat what we want, avoid moving much at all, live a stressed out life, and not rest well because we have a drug that will reduce the fat and keep it away. All without us having to lift a finger to change. Just take this pill and all is well, or so it appears.
Hey, you know what? My oil light came on in my car. That's a warning sign that the car needs oil isn't it? I need to get that problem addressed. I should probably stop and get some oil and pour it in. Or...........I could just find the wires to the oil light, and yank them out. That way the oil light isn't on and disturbing me while I try to keep driving. It's cheaper too, doesn't cost a thing to yank some wires out. Or better yet, some black electrical tape over the light will keep me from seeing it on too. That's even easier, though very slightly more expensive than yanking the wiring out. No one around me will know that my bright shiny car is dying of thirst for oil, it will still look great as I drive down the street and everyone can marvel at my beautiful car that I keep washed and vacuumed regularly.
Well, when that motor blows, and the car dies, it sure will look pretty sitting in the junkyard too. If we keep taking the same approach to our health, taking drugs to mask symptoms, botox injections to look good, living a suicidal lifestyle, we'll suffer the same fate.
At least we'll look good in the casket.
Until Next Time...Be Well!
Dr. Bruce.
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