You Can Thank Menopause for That: The Impact of Hormonal Changes on our Health and Midlife Weight Gain

Istockphoto.com

     Chances are you have a friend or two, probably female who has had trouble with midlife weight gain. Midlife weight gain is common no doubt. Many of us gain a pound or so every year as we make our way through young adulthood, ending up fat and flabby at age 40 and beyond. Even if you're not close to 40 yet, midlife weight gain may already be on your mind. However, if you are a woman in your forties or fifties, you may have noticed a few extra inches around your waist. 

     You can thank menopause for that. During the transition to menopause, many women find that losing weight is very difficult, and they also notice a shift in weight from their hips and thighs to their stomachs. Menopause weight gain, especially in the abdomen, is a normal part of the signs of menopause, but thankfully, it does not have to be inevitable.

     The truth is, your hormones can wreak some havoc with your metabolism. This is true. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices - such as not exercising enough - and stress. However, we've seen many women successfully maintain their weight and lose weight during and after this life transition, and now new research sheds a little more light on which strategies work.

     In the University of Pittsburg study, researchers tracked more than 500 post-menopausal women for several years. After six months, they found that four specific behaviors led to weight loss: eating fewer desserts and fried foods, drinking fewer sugary beverages, eating more fish, and dining at restaurants less often.  The great news about this research is that the same tried and true techniques we know to be effective earlier in life worked to support weight loss after menopause. In other words, you don't have to resort to a drastic diet or feel doomed to grow wider as you grow wiser.

So the burning question remains: How can I lose this belly?

Istockphoto.com

     Controlling stress is key. Unfortunately, the modern world triggers the stress response on a nearly endless basis. Money problems, relationship issues, family concerns. This constant stress response weakens the adrenal glands, which, in turn, undermines mental function, causes fatigue and triggers weight gain. It also triggers hormone imbalances that lead to symptoms of PMS and menopause discomfort. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition - in terms of quality, quantity, and frequency of eating. You should eat often, 3 to 5 small meals per day. Quality is all about eating whole foods, fruits, and vegetables, whole grains, and lean protein.

     But you may be saying "I'm 40-plus, eating right, and exercising but not losing weight. Why do I have midlife weight gain?" If you have tailored your portion sizes to appropriate ones, added proper supplementation to balance your hormones, and support your Adrenal glands, look at the frequency of your eating. Eat every three or four hours. But not too late at night. The later you eat, the lighter you eat is a good rule.

What's up with this belly?

Istockphoto.com

     You know... that ever-increasing mid-section of yours that may resemble a flotation device. Excess body fat occurring in the midsection is associated with aging, after 40. You can thank Perimenopause for that. This excess body fat is normally only 2 to 5 pounds and is more likely due to a drop in activity rather than hormones.

Can I boost my metabolism?

Absolutely. You can boost your metabolism throughout life by maintaining the highest level of exercise you can, within the limits and constraints of your life. If you want to shed pounds, weight loss is no different during menopause than before it. 

What workout or workouts are best for me?

Creative cardio. Burn 400 to 500 calories a day in cardio. On the elliptical, for instance, you can burn about 400 calories in about 35 minutes. And don't forget the weight training.

Here are a few simple strategies to focus on today, and tips for putting them into action.

• Rethink that drink
• Get your fill of fiber
• Please get plenty of rest

     The information on this site is for information purposes only and is not intended as a substitute for advice from a physician or other health care professional or any information contained in product labeling. You should consult a healthcare professional before starting any diet, supplement or exercise program, before taking any medication, or if you have or suspect you might have a health problem.

Clever Storage Ideas for Small Spaces

(Family Features) No matter how cramped and cluttered your living space may be, you can almost always find a spot or two for extra storage. It’s often just a matter of getting creative and utilizing a few clever solutions.

Consider these simple ideas to create some extra space in oft-used rooms:

Kitchen

• Metal rods with hanging hooks can create storage space on your blank walls. Use them to hang coffee cups, cooking utensils, dish towels or pots and pans.
• Magnetic strips mounted on the wall or the inside of a cabinet door can be a simple way to hang knives and free up counter space normally taken up by a knife block.
• If your countertop is cluttered with small spice containers and oil bottles, elevate them with a decorative cake stand. Place small jars below and top with pretty decanters and additional spices.
• If you’re using prime cabinet space for items you only use once a year, such as a holiday cake pans or a big serving bowl you pull out for parties, consider storing them in the attic or a closet instead.

Bathroom

• Instead of hanging just one towel bar on the back of the bathroom door, hang multiple to maximize your drying space.
• Most modern cabinetry has adjustable shelving. If you haven’t customized the heights of your shelving to accommodate different-sized bottles and containers, give it a try.
• A three-tiered fruit basket might seem perfect for the kitchen, but it’s also a handy way to store bathroom essentials right beside the sink.
• Flour and sugar canisters can also be repurposed in the bathroom to keep makeup, toiletries, cleaning supplies, and soaps contained. Make sure to buy bins that stack easily.

Bedroom

• Nix those nightstands and hang small shelves on either side of the bed. This cuts down on the clutter you can keep and makes cleaning underneath a breeze.
• Rolling bins that fit under the bed are perfect for storing linens, out-of-season clothing and children’s toys. They’re also the perfect way to slide building block projects out of sight without destroying your child’s latest masterpiece.  
• Closets with a single hanging rod are one of the biggest space-wasters in the bedroom. Double their storage capacity by hanging a second rod or shelf below shorter jackets and shirts.

Find more ideas to maximize your space at eLivingtoday.com.

 

Photo courtesy of Unsplash

SOURCE:
Family Features

The Fallout From Mental Health Stigma

What is Stigma?
Stigma is the use of stereotypes and labels when describing someone, and it is often attached to people who suffer from mental health issues. We don't fully understand how the brain works yet, but one thing we DO know is that it is an organ. Yet our society doesn't readily accept brain disorders the way we accept other organ disorders. Why is this so?

Stigma is a harsh reality for people who have mental health problems because it prevents them from enjoying a normal and productive life. So many people today feel uncomfortable about mental health issues, despite the fact that there is growing evidence that more and more people are developing these problems. In fact, many people are so uncomfortable with the stigma that they would rather suffer in silence than get help they need.

Here are a few of the most common misconceptions about mental health problems:

• Mentally ill people have a weak character
• Mentally ill people are potentially dangerous.
• People with mental illness should just "snap out of it"
• Mentally ill people are violent

The media has only further fuelled our distorted beliefs about mental health issues. Frequently, characters on television and in the movies that have a mental illness are depicted as dangerous, unpredictable, and violent.

What Are the Effects of Stigma?
If you became ill you would go to a doctor. Once you got better, you would expect to get on with life as usual

But it's not that easy for people who suffer from mental illness. Often, they can suffer from persistent rejections and exclusions by ill-informed members of the community. Some people have been denied loans, health insurance, and jobs because of their history of mental health issues. Consequently, these people lose their self-confidence and may develop further anxiety or depression, on top of the issues they are already facing.

I witnessed this firsthand many years ago when my brother was diagnosed with schizophrenia. The majority of his friends deserted him; they weren't able to comprehend or cope with his altered personality and erratic behavior. Within months he went from being a popular, vivacious, and outgoing young man to a shattered, isolated loner. Over the following months, I watched my brother sink deeper into debilitating depression, which ultimately became so unbearable that he took his own life.

What Can We Do?
All of us have times when we feel depressed, anxious, or angry. We might even have a series of bad days, where we think that nothing will ever go right for us and the world is against us. For a mentally ill person, these feelings do not go away.

So the answer lies in education and understanding. If you know someone who seems very emotional, down, or upset, then lead by example; show compassion and understanding, and encourage them to seek help. And if you're suffering silently yourself, take comfort in the fact that you're not alone and that there is hope.

Source By: Sonia Devine

Prioritize Self-Care for a Brighter Future

(Family Features) When so much of the world is beyond your control, it’s easy to become anxious or overwhelmed trying to take care of everyone and everything. Making self-care a priority allows you to take charge and protect your own mental and physical wellness.

For many people, self-care gets neglected while other needs and obligations move to the forefront. That’s why being intentional and getting organized can help put you on a better path.

“A steady schedule is a healthy schedule,” said Jackie Michaels, a vocalist, songwriter, actress, and author who shares her own journey to help others learn how to appreciate life by encouraging self-care, self-love, and healing. “Set intentional goals to realign your life and create time for yourself to accomplish your goals.”

Michaels offers these words of wisdom to those who are just beginning their journey of intentional self-care.

Take advantage of the energy of the moon. A new moon is an ideal time to contemplate and plan for the future, as its path toward light and energy can align with your progress toward a milestone or goal. Conversely, a full moon’s expansive positive energy is thought to help amplify both conscious and sub-conscious thoughts for productive meditation. As the moon wanes, this is a time for reflection, shedding what hinders your progress as you prepare for another fresh start with the return of a new moon.

Make time for yourself to find balance. In today’s busy world, this advice can be much easier said than done, but that’s why Michaels recommends arming yourself with tools that can help. For example, the Love Me Right Self-Care Journal and Planner can help you set boundaries for yourself and others. You can use the calendar to set and take necessary breaks from time to time as a step toward self-care management.

Relax and release before starting a new week. Each week is an opportunity for a fresh start. Take time over the weekend to mentally rest and recharge, paying attention to areas of growth and accomplishment. It’s also helpful to be intentional about letting go of disappointments and missteps from the week behind you and focus your mental energy on how to continue progressing toward your goals.

Make every effort count. When time is precious, there’s little room for lackluster effort. While you may not be able to realistically put everything into all that you do, you’ll likely discover a pattern of greater success in the activities where you invest yourself more deeply. Ultimately, you may find it easier to pass on activities that don’t pique your interest enough to command your full energy.

Recognize there’s no guilt in putting yourself first. Think about what you give to your friends, work, and other external forces in life. When your effort is limited, chances are your results are, too. The same applies when you’re working on yourself. If you only give what energy is leftover after giving to everyone and everything else, you’re not likely to achieve the results you desire. Understanding that giving all of yourself is the only way to reach what you aspire is the first step toward letting go of the guilt you may feel when you make yourself and your own time the first priority.

Give yourself credit and acknowledge your achievements. When you’re busy chasing your goals and dreams, it’s easy to lose sight of what you’ve already accomplished. Take time to celebrate victories and be proud of what you have accomplished. Also remember acknowledging milestones and progress toward bigger, long-term goals can help keep you motivated and determined to reach the finish line.

Find more inspiration for your self-care journey at jackiemichaels.com/love-me-right.

Photos courtesy of Getty Images
SOURCE:
Jackie Michaels

5 Trends Pointing to More Americans Seeking Mental Health Care

(Family Features) As the COVID-19 pandemic has evolved, many Americans' mental health has been negatively impacted by new and increased pressures and worries. In fact, more than 42% of adults in the United States reported symptoms of anxiety or depression in 2020, an increase of 93% over 2019, according to U.S. Census Bureau data.

This shift is reflected in mental health appointment bookings made using Zocdoc, a free platform where people can find and book in-person or virtual health care appointments across more than 200 specialties. Between January 2021 and January 2022, there was a 77% increase in mental health specialty bookings, a significantly higher number than the prior year’s 11% year-over-year growth.

To explore how Americans are seeking care for their mental health needs, the digital healthcare marketplace compiled “A Year in Mental Health Care,” a comprehensive data analysis of mental health appointment booking trends from January 2021-January 2022. This analysis found these trends:

Virtual Visits are Here to Stay
The increased availability of virtual appointments has made mental health care more convenient and accessible during a challenging time. Whether home or away, virtual care is here to stay and seems likely to remain the way most people receive mental health care; this is a sharp contrast to other specialties where the future of health care is primarily in-person. In fact, in the last year, virtual mental health specialty bookings grew by 74%, and 88% of mental health appointments were virtual in January 2022.

Kids are Seeking More Mental Health Care
Pediatric depression and anxiety have doubled during the pandemic, according to research published in “JAMA Pediatrics.” Reflecting a focus on care for the youngest Americans, between January 2021 and January 2022, children’s mental health appointment bookings grew by 81%, pediatric psychiatric medication review appointment bookings grew by 100%, pediatric depression and anxiety appointment bookings grew by 100% and adolescent mental health bookings grew by 114%.

People are Seeking New Ways to Manage Stress and Health
As the pandemic has evolved, weight gain and increases in alcohol consumption have become commonplace, and many people are experiencing increased stress, depression, and anxiety, according to research published by the American Psychological Association. However, a growing number of people are seeking professional help to address addiction or manage conditions such as depression and anxiety. In fact, alcoholism-related bookings grew by 43%, addiction-related appointment bookings grew by 67%, disordered eating bookings grew by 53%, mindful and intuitive eating bookings grew by 122%, anxiety-related appointment bookings grew by 86% and depression-related appointment bookings grew by 92% during the analysis period.

Families are Tackling Tough Times Together
Life has changed for many families since the onset of the pandemic. The combination of new and more significant stressors, less access to common stress-relieving activities, and fewer interactions with people outside the family have led to conflict among loved ones. A growing number of these people are seeking care with family therapy appointment bookings growing by 187% and relationship therapy appointment bookings growing by 146%.

Cognitive Behavioral Therapy (CBT) is the Fastest-Growing Therapy Type
During the past year, CBT, known for helping people change their thinking patterns, has grown in popularity more than any other therapy type with a 177% increase in appointment bookings. Other types of therapy appointment bookings have also increased, including analytical therapy (36%), behavioral therapy (75%), and Eye Movement Desensitization and Reprocessing therapy (118%).

For more information and to view the full data analysis, visit zocdoc.com.

Photo courtesy of Adobe Stock
SOURCE:
Zocdoc

Know Your Kidneys

How to prevent and manage kidney disease

(Family Features) You may not think much about your kidneys unless there’s a problem, but they play a vital role in your health.

Your kidneys continually filter your blood to remove extra fluid and waste, which is released from the body as urine. They also help control blood pressure and keep bones healthy. Consider this information from Know Your Kidneys, an education campaign from the American Kidney Fund, Boehringer Ingelheim and Otsuka, to understand how your kidneys work, how to protect them and help prevent kidney disease, which has no cure.

What is kidney disease?
Kidney disease means your kidneys are permanently damaged and do not work as they should. This lets extra fluid and waste flow back into your bloodstream instead of leaving your body as urine.

An estimated 37 million Americans are living with kidney disease, and 1 in 3 adults is at risk for the disease, according to the American Kidney Fund. Kidney disease typically does not have any symptoms until the late stages, so most people do not know they have it.

Who is at risk?
Kidney disease doesn’t discriminate; people of all backgrounds get it. However, multiple barriers contribute to inequity in kidney care, including systemic racial and ethnic biases, language and cultural differences, and where a person lives. These barriers make it more likely for certain people’s kidney disease to progress to kidney failure – the last stage of kidney disease. For example, Black Americans make up just 13% of the population, but they are 3.4 times more likely than white Americans to progress to kidney failure.

Other risk factors include diabetes, high blood pressure, hereditary causes or having a family history of the disease, being over the age of 60, obesity, and smoking. Talking with your doctor about these risk factors is an important step toward managing your kidney health. Being tested for kidney disease if you are at risk can help detect early problems.

What are the symptoms?
In the later stages of kidney disease, you may have symptoms like foot swelling, nausea, and fatigue. Other potential symptoms include itching, muscle cramps, changes in urine output, loss of appetite, trouble catching your breath, and problems sleeping.

Regular blood and urine tests can help monitor your kidney health. Ask your doctor to check your kidney function, and if the tests reveal concerns, work together to create a plan.

What are the treatment options?
There is no cure for kidney disease, but you can take actions and medicines to manage your condition and possibly help prevent the disease from progressing to kidney failure. Depending on the specific cause of your kidney problems, your doctor may suggest controlling your blood sugar, blood pressure, and cholesterol; eating healthy; quitting smoking, being more physically active, and maintaining a healthy weight. Medicines can also help control kidney disease for people with diabetes.

If kidney disease progresses to kidney failure, dialysis or a kidney transplant is required to survive.

How to advocate for kidney health
Dawn Edwards was just 23 when she developed kidney failure, reinforcing that kidney disease can affect anyone at any age. While Edwards juggles life with dialysis, she also regularly talks to newly diagnosed and high-risk patients.

“My advice is to learn as much as you can and have honest, frank discussions with your doctor,” Edwards said. “Learn about your treatment options, including the side effects of medications, and lifestyle changes that can manage your diabetes and high blood pressure and ultimately slow or stop the progression of kidney disease.”

For more information, visit KidneyFund.org/KnowYourKidneys.

Photo courtesy of Getty Images
 

SOURCE:
American Kidney Fund

How to Choose Quality Vitamins and Supplements

(Family Features) More than half of Americans take an over-the-counter vitamin or dietary supplement, but many may not realize that the quality of these products can vary greatly. Because supplements are not regulated by the Food and Drug Administration like other medicines, not all are quality products. When choosing a vitamin or other supplement, checking for independent verification can help ensure quality.

A recent study in the “Journal of Clinical Sleep Medicine” found that the amount of actual melatonin in 71% of supplements is off by a 10% margin, meaning that labels of many melatonin substances do not accurately reflect how much melatonin is in the pill. The study also found the amount of melatonin within pills in a single jar can vary by 465%. This incident illustrates the value of verification, which confirms what is on the label is what is in the bottle.

Measures of Quality
The following are some of the characteristics to consider when evaluating the quality of a dietary supplement:

• Positive Identification: There are products on the market that do not contain the ingredients indicated on the label. Tests by an independent third-party can confirm that what is on the label is in the bottle.
• Potency: It is crucial that ingredients are present in the right amount. Too little may have no effect on your health, while too much may be harmful.
• Purity: Unwanted ingredients can have a negative effect on health. Examples may include heavy metals, mold or mildew, and chemicals from pesticides.
• Performance: A pill or tablet must properly dissolve, or else ingredients cannot be absorbed by the body. In that case, it is more likely to pass through your system without any effect on your health.

Another example is saw palmetto extract, a supplement commonly used to support prostate health and help to reduce frequent urination. Studies indicate that not all saw palmetto products are the same. Differences in purity, potency, and quality among the various available saw palmetto products are thought to affect the usefulness of these supplements.

“As with any supplement, a consumer should look for the most reliable option,” said Ed Wyszumiala, head of the Dietary Supplement Verification Program at U.S. Pharmacopeia (USP). “Only consistent and quality saw palmetto extracts have been shown to be effective based on clinical research. Therefore, consumers seeking a quality dietary supplement can feel confident choosing products with third-party verification, such as Flomentum, the only saw palmetto extract supplement that has been independently verified by USP.”

How to Make Supplements Part of a Healthy Daily Routine
Following a few simple guidelines can make it easy to include supplements as part of your daily routine.

• Talk with your doctor or pharmacist before taking any supplements, as they may interact with your prescription medications.
• Do your homework on the manufacturer to make sure it is a reputable company that adheres to good manufacturing practices and does not appear to be the subject of frequent consumer complaints.
• Avoid companies making questionable claims about curing diseases and do your research on the science behind the products.
• Carefully follow the directions on the labels, so you take the supplement exactly as intended.

Tests by an independent third-party can confirm that what is on the label is in the bottle. Learn more about quality supplements and check whether your products are USP Verified at Quality-Supplements.org/Verified-Products.

 

Photo courtesy of Getty Images

Photo courtesy of  Pexels.com/Thesis

SOURCE:
U.S. Pharmacopeia

5 Ways to Incorporate Self-Care into Your Routine

(Family Features) Day-to-day life involves responsibilities that can lead many to feel overwhelmed. In fact, a survey from CNBC found more than half of U.S. women (53%) are experiencing burnout. To counter the stresses of everyday life, DOVE Chocolate recommends these tips to show yourself compassion and take time to nurture your ­well-being.

For more helpful ideas to take time for yourself, visit dovechocolate.com.

Try a New (or Old) Hobby

Setting aside “me time” can help you recharge and show yourself the compassion you show others while nurturing your interests. Create a list of things you’ve been telling yourself you’ll try, whether it’s starting to paint, trying a cooking class, or picking up a good book, and give yourself permission to take time to pursue your interests.

Incorporate a Treat into Your Day

When days feel long, incorporating a favorite treat can give you something to look forward to. This could be a phone call with a friend, catching up on your favorite show, or indulging in a favorite goodie like DOVE Chocolate Large PROMISES, which are three times the size of original Promises and come in Dark Chocolate and Peanut Butter and Milk Chocolate and Caramel varieties.

Spend Time Outdoors Whether setting aside time for an afternoon stroll or mixing up your morning commute by walking, time spent outdoors can provide benefits for your well-being. In fact, spending time in nature has been shown to decrease feelings of loneliness and can have a positive impact on mood.

Block Off Your Calendar

Getting caught up in day-to-day responsibilities is easy, and many feel the burden of obligations to family, work, and communities. Remember you also have an obligation to yourself and your well-being, so be intentional by setting aside time for yourself without other distractions. Whether it’s taking time off work or making plans for a vacation or staycation, nurture yourself the way you care for those around you.

Start a Routine
Starting (or ending) your day with a self-care routine can be a relaxing practice that helps you reinforce your wellness and values. Your routine can incorporate skincare, gratitude practice, or mindfulness techniques – anything that makes you feel grounded as a manageable addition to your day. 

Photos courtesy of Adobe Stock and Cleyder Duque

SOURCE:
Dove Chocolate

What is Venting Out? 6 Easy Ways to Vent Out

 Self Help Article |  January 30, 2022

Venting out means letting out the emotions that we may be bottling up for some time. It’s essential for our mental wellbeing. Talking is the most prevalent form of venting out but is surely not the only option out there. There are other ways as well, read along to know more. 

     Venting out means letting out the emotions that we may be bottling up for some time. It almost feels like we are taking a breath in the fresh air after being in a closed room for a while. It’s essential for our mental wellbeing. 

Imagine a balloon that is already filled with air, what will happen if you keep pumping more air into it? It will eventually burst, right? People who don’t vent out their emotions and hold them in for long periods of time often feel overwhelmed and may even face emotional outbursts. 

      Studies suggest that we get immediate relief from stress after venting out. It makes us realize that emotions are temporary.

Talking is the most prevalent form of venting out. It involves two people, where one speaks and the other one listens. Since it is a burst of feelings, anyone listening also gets affected to some extent. Make sure you ask the person listening for consent before you start venting out. Don't vent endlessly as this might put the person listening under stress. It's important to abide by certain things to vent out the right way. 

     But a lot of people fear being judged and don’t really feel comfortable venting out to a person. That’s completely okay. Talking is surely not the only option out there. Some of the best ways to let go of your emotions are:

1.     Exercising- Working out or running is one of the best ways to cool yourself down. It helps in practicing mindfulness and also develops a deeper connection with ourselves. Meditation is another practice that enables you to see through and look at your deeper selves. 

2.     Journaling- Writing whatever we are feeling at a particular moment on a piece of paper helps us let go of those emotions. It’s important that you are completely honest with yourself. You can also reflect upon whatever you have written later on. This will not only help you vent out without any help from outside but with promote feelings of self-love.

3.     Mirror-Gazing- When feeling a lot of emotions at once, we may lose the ability to look deeper. Stand in front of a mirror, talk to yourself about everything that has been bothering you. Spending time reflecting on everything you are feeling and understanding what’s affecting you helps a lot. 

4.     Practicing Gratitude- Looking past the not-so-good things and being grateful for the good ones in every situation is an effective way as well. You can even try this after you ventilate to any of your friends and understand the whole situation once again.

5.     Arts/Music- Sometimes words are not enough for us to express how we are feeling. Sometimes, we need more than that. Art and music are really efficient tools in this case. They help us release our emotions and give them a beautiful shape. The best part is, you don’t need to be an expert in any of these to start.

There is nothing wrong with not being able to vent out to friends or close ones. It’s okay if any of the above ways don’t work as well for you as for someone else.

Sakshi Shah

ABOUT THE AUTHOR

We are a mental health startup creating quality content on Mental Health at GoodLives. Fighting the stigma against seeking therapy and creating awareness are our prime objectives.

Don't Fall Prey to Victim Mentality

Carolyn Hansen

Attitude is everything. Mental attitude, no matter what the end goal is, either helps you get there or impedes your progress and one of the most damaging attitudes anyone can adopt is victim-mentality.

What is victim-mentality?

Victim mentality is a negative mindset. It places blame on other people and circumstances for any unhappiness felt within." It is the proverbial "point the finger out" scenario.

Those engaged in victim-mentality, view life through a narrow lens of pessimistic perceptions, believing whatever occurs in life is the result of outside causes. Inner reflection is never considered. Being a victim means absolving themselves of blame. Nothing is their fault - ever! Those engaged in victim mentality most often enjoy the attention, sympathy, and validation they get from playing this "poor me" role.

When trapped in victim-hood, the focus becomes how vulnerable we are, rather than on how powerful we are.

While no one is born with victim mentality, no one is exempt from playing the victim role either. Sweet elder grandparents, loving, well-intentioned mothers and fathers, teenagers, and even those considered "spiritually awakened" can all be found to dwell in this defeatist realm.

In fact, every person alive has played the victim role more than once in their lives.

Victims want to be mentally prepared for the worst and sadly, for those dwelling in victim-hood, this self-sabotaging behavior becomes more powerful when things seem to be going their way as they are sure "disaster is waiting around the next corner."

So, how does one break free from this self-defeating, "poor me," pessimistic type programming, most of which was developed and adopted as a child?

It all begins at home with your perceptions/how your view yourself. Do you perceive yourself as a survivor or a victim?

Survivors embrace life and flow with it. They live in the present and take control over their lives. They are fully aware that they alone are responsible for what occurs. They know that taking responsibility for their lives, they are empowered to change their lives.

Victims, on the other hand, wallow in self-pity and argue with and push back at life. They dwell in the past, believing they are helpless to change circumstances - their key to avoiding responsibility. They live defensively and stay frozen in time, without making progress because their perceptions tell them they are powerless.

The cost of victim mentality is high. It negatively affects every area of life - professional and personal. Those who see themselves as a failure, are dwelling in victim-hood because failure only comes to those who give up.

If we really want to shift out of victim mentality, we must first own it. We can't change what we don't own. We must shift our attitude and know that "change begins with me." We must embrace survival and take actions steps... no matter how small or insignificant they may seem now, towards some goal we are looking to attain.

Most importantly, we must continually empower ourselves with "I can" and "I will" statements and put a stop to degrading "I can't" or "I won't" statements and beliefs.

And, we must embrace gratitude - the greatest of attitudes. Daily, we need to take time to reflect on all the things that make us happy, on all the things that are going well in our life. Keeping our mind/energy focused on positive situations helps to counteract victim mentality.

In the end, we must honor ourselves with the same degree of respect and love that we try to give others. Only then will our minds and actions shift out of victim-hood to survival mode.

The truth is, we can't control other's actions or every circumstance that shows up in our lives, but we can control how we react to them. We don't have to be victims. It is a choice. Whatever happens or comes our way, we must view it as a challenge and not an excuse.

Looking for a powerful partner to help erase the negative victim tapes that play over and over in your head? Look no further than your local gym. Getting your blood flowing and your "happy, feel-good" hormones kicked in through challenging exercise is one of the best ways to overcome negativity, defeat victim mentality, and put yourself on the fast track to feeling healthy physically, mentally, and emotionally.

The victim needs to realize that small behavior and attitude changes can result in big rewards.

Do you want to discover the secret to rejuvenating your body, regaining lost vitality and improving the quality of your life? https://ReclaimYourLongevity.com/ can do just that!

For more tools and tips to help you on your journey to health and fitness http://CarolynHansenFitness.com/

While you're there, grab my free report 101 Habits for Super Health

Carolyn Hansen is a certified fitness expert and fitness center owner who in her nearly 30 years of fitness and bodybuilding competition experience she has helped thousands of people start their journey towards losing weight, becoming strong, fit, and youthful at any age.

Article Source: https://EzineArticles.com/expert/Carolyn_Hansen/194809

Imagine Yourself Well

It is not the position you stand, but the direction in which you look.

- Unknown

 

 Meditation is neither Christian nor un-Christian.  It's an act that takes on whatever intent you've given to it. 

Translating an idea into reality, more often than not will requires you to put in work. It also requires self-belief and you have to believe in your self. Without the confidence in your ability to achieve the desired reality, you simply will not succeed. And this is where we make our second mistake. We over-visualize! We think of the outcomes and create a negative outlook therefore we don't feel like our goals are attainable and we give up rather than stay patient and diligent in your progress. I believe when we can renewal the way we think and listen to our internal dialogue or self talk to evaluate our progress in renewing the mind .Your internal dialogue is what you are saying to yourself and will become your outlook.

Romans 12:2 - And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of The Most High God.

Loving Kindness

Make us feeling good about life, and the way we approach it. Meditation can be done at all times of the day. It requires a bit of planning and extra effort to keep focused because it is work. Loving Kindness and Visualization is something you choose to do. Meditation can be done both on planned, pre-arranged times and informally, whenever your mind is free.

• During your morning quiet time
• While you do household chores or waiting for something
• While you drive to work
• While you are waiting to sleep
• When you wake in the middle of the night

May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer. (Psalm 19:14)

Debunking Common Misconceptions About Gout

(Family Features) When many people think of gout, they often picture swelling and pain in the big toe. However, gout – an extremely painful form of inflammatory arthritis – can occur in any joint when high levels of uric acid in the blood lead to the formation of urate crystals.

If your body creates too much uric acid or cannot clear uric acid properly, you may experience sudden and sometimes severe gout attacks, called flare-ups, that include pain, swelling, or redness in your joints. The condition can disrupt many aspects of daily living, including work and leisure or family activities.

“I was diagnosed with kidney disease in 2009 and it wasn’t too long after that I started dealing with gout issues,” said registered nurse Theresa Caldron. “Gout affects your quality of life in a lot of different ways. You’re going through days of pain and no one knows it because you don’t look sick.”

Because the kidneys filter and release uric acid, people with kidney disease are more likely to experience a buildup of urate crystals and, therefore, gout. In fact, 1 out of 10 people with chronic kidney disease have gout, and an even higher percentage of people with gout have kidney disease.

To help debunk some myths around the condition, the American Kidney Fund, in partnership with Horizon Therapeutics, created the “Goutful” education campaign, which aims to educate and empower patients with gout to help them live easier and prevent further health complications, especially relating to their kidneys. Consider these common myths:

Myth: Gout is rare.
Gout is a relatively common condition. More than 8 million Americans have gout, and it is the most common form of arthritis in men over 40.

Myth: Gout is a man’s disease.
Anyone can get gout, but it’s more common in men than women. Though men are 10 times more likely to develop gout, rates of gout even out after age 60 since gout tends to develop for women after menopause.

Myth: Only people who are obese get gout.
People of all sizes can develop gout. Though people who are obese are at higher risk, gout is more common in people who have other health problems like diabetes, high blood pressure, high cholesterol, or kidney disease. Others more at-risk for gout are males 30-50 years old, Asians, Pacific Islanders, Black people, people with a family history of gout, people with organ transplants, and people exposed to lead.

Myth: Gout eventually goes away on its own.
Symptoms of gout attacks often go away within a few days, but that doesn’t mean gout is gone. Even if you don’t feel symptoms, urate crystals can build up beneath the surface, which can cause long-term health problems like joint and kidney damage.

Myth: There are things you can eat to prevent or cure gout.
Certain foods may help decrease the level of uric acid in your body, but diet alone is not a cure for gout. People with gout who follow healthy diets may still need medicine to prevent flare-ups and lower uric acid levels. Alcohol and foods rich in purines, especially red meat and seafood, should be avoided if you are prone to gout.

If you think you might have gout, talk with your doctor or a gout specialist about your symptoms. Visit kidneyfund.org/gout to learn more about gout and kidney disease.

 

Photo courtesy of Getty Images

 

SOURCE:
American Kidney Fund

How to Make the Holidays Less Stressful for the Whole Family

(Family Features) Between changes in the routine and visiting family (or having them visit you), the holidays can be emotionally overwhelming for children and adults alike, even in “normal times.” Add in inclement weather, the desire for a perfect holiday, and parents still working, and you have a perfect cocktail for emotional meltdowns.

“The key to enjoying whatever this holiday season brings is to acknowledge the range of emotions the entire family may be feeling and hold space for those feelings,” said Ariel Acosta from KinderCare’s Inclusion Services team. “By working on a few key things now before the heightened expectations and busyness set in, families can build a toolbox of skills that will help make the season less stressful for everyone.”

Consider these tips to help families prepare for a less stressful holiday season.

Find ways to destress as a family – Throw on some music and have a dance party. Incorporate some simple yoga moves or stretches into your day to create mindful moments. Help your children create a list of calm-down techniques to choose from when they start to become overwhelmed or as a way to reset after an outburst, such as taking a deep breath.

www.pexels.com/@fauxels

Set expectations for greetings – Talk with your children about your family’s expectations around greetings and help them think of and practice different ways to say hello, such as a hug, handshake, high-five, wave, or verbal greeting. Giving your children options ahead of time allows them to choose the greeting that feels most comfortable in the moment. To lessen the pressure, make sure family members and friends understand what you and your children are comfortable with. For example, “It looks like Zazil doesn’t want a hug right now, Auntie Mei. Perhaps a high-five would be better.”

Give your children (and yourself) grace – Talk with your children about the range of emotions you feel throughout the day. This can help them learn emotional literacy and flexible thinking. It also normalizes feelings. When a big feeling does happen, remember to connect before you correct by labeling and validating your child’s emotions: “I can see that you’re really sad we have to leave the party. Leaving makes me feel sad, too. What would help you feel better?”

If your child is engaged in unsafe behaviors, like hitting, wait until after everyone is calm before talking about what could be done differently next time.

“How you handle your mistakes can be a powerful example for your children,” Acosta said. “Once you’re calm, explain what happened to your children. Start by naming your emotion, apologize if you didn’t handle your feelings well, and let your children know what you plan to do differently next time. ‘I was really mad you two were arguing and I yelled. I shouldn’t have done that. Next time, I’m going to try to remember to take some deep breaths to help me speak more kindly.’”

For more tips to help your children with social and emotional development, visit kindercare.com.

Photo courtesy of Getty Images
SOURCE:
KinderCare

Managing Complications of Lupus

 

(Family Features) Many people may recognize the term “lupus” and think of it as an autoimmune disease that can cause joint pain and swelling, but you may not be aware lupus impacts an estimated 1.5 million Americans and can affect many parts of the body.

The disease that causes the immune system to attack its own tissues mainly impacts women, who make up 9 out of 10 lupus patients. Genetics also play a role in lupus; if you have a family member with lupus or another autoimmune disease, you are at greater risk.

Some racial and ethnic groups are also at elevated risk, including those of Black, Asian American, Hispanic/Latino, Native American, and Pacific Islander heritage. Additionally, Black, Hispanic/Latino and Asian American lupus patients are more likely to develop complications, including kidney damage, also known as lupus nephritis, and these patients tend to have worse outcomes than white patients.

Lupus nephritis – kidney swelling and irritation caused by lupus – affects up to 60% of patients with lupus, according to the American Kidney Fund. It can cause permanent kidney damage, called chronic kidney disease, which can affect your quality of life. People with lupus nephritis also have a higher chance of heart problems, blood vessel problems, and developing certain types of cancer.

Symptoms of lupus nephritis include weight gain, fatigue, joint pain or swelling, muscle pain, fever, high blood pressure, and frequent urination. Because some of the symptoms of lupus nephritis can also look like symptoms of other diseases, it’s important for lupus patients to talk to their doctors about testing their kidney function regularly. Testing your kidney function involves a urine test to look for protein and a blood test to check for waste products in your blood.

If you are diagnosed with lupus nephritis, it is important you see a kidney doctor, called a nephrologist. Treatment for lupus nephritis focuses on preventing additional kidney damage. It’s also important to recognize lupus nephritis can impact your mental health, too. These tips from the American Kidney Fund can help you navigate your care and cope with lupus nephritis:

• Ensure your kidney function is tested regularly and you are referred to a nephrologist.
• Keep records of your symptoms, tests, and test results so you can share them with your doctors in detail.
• Consider medication to lower your blood pressure, if directed by your health care provider, which can help lower the amount protein in your urine.
• Write down questions you have for your doctor and bring them to your next visit.
• Take notes on what your doctor says during your visits.
• Find healthy ways to cope, such as meditating, journaling, or exercising.
• Take a diuretic, or water pill, if directed by your health care provider, to help rid your body of extra fluid, which can raise your blood pressure and cause strain on your heart.
• Talk to a professional, such as a mental health therapist, counselor, or social worker, to help understand and process emotions, improve coping skills and advocate for your needs.
• Join a support group to connect with others who have similar experiences.
• Ask your doctor for handouts or suggestions for where you can go for more information.
• Don’t be afraid to get a second opinion if you feel your doctor is not taking your concerns seriously.

To learn more and find resources to help cope with lupus nephritis, visit KidneyFund.org/lupus.

Photo courtesy of Getty Images
SOURCE:
American Kidney Fund

Reclaim Your Health

Take charge of risk factors affecting your heart health

(Family Features) Cholesterol – a waxy substance created by the liver or consumed from meat, poultry and dairy products – isn’t inherently “bad” for you. In fact, your body needs it to build cells and make vitamins and other hormones. However, too much “bad” LDL cholesterol, or not enough “good” HDL cholesterol, can pose problems.

High cholesterol is one of the major controllable risk factors for heart disease and stroke. Because it typically has no symptoms, you may not know you have high cholesterol until it’s already causing problems.

Knowing key health numbers like your blood sugar, blood pressure, and cholesterol, and working closely with your doctor to manage them, are keys to preventing heart disease and stroke.

Those who have already experienced a heart attack or stroke or have a family history of cardiovascular disease, chronic inflammatory disease, or kidney disease may need to have their cholesterol and other risk factors checked more often and may need medication to manage their conditions to prevent another event. According to the American Heart Association, as many as 1 in 4 survivors will have another heart attack or stroke.

Along with taking your medication as prescribed, some lifestyle habits can help manage your risk and help you live a longer, healthier life like watching what you eat, getting more exercise, and managing stress.

Make Healthy Menu Choices

A healthy eating plan is a well-rounded diet with plenty of fruits and vegetables (at least 4-5 servings each day). In fact, researchers at the University of Columbia found each daily serving of fruits or vegetables was associated with a 4% lower risk of coronary heart disease and a 5% lower risk of stroke.

Other smart choices for your menu include nuts and seeds, whole grains, lean proteins and fish. Limit sweets, sugar-sweetened beverages, saturated fat, trans fat, sodium and fatty or processed meats.

Get Moving

You likely know exercise is good for you, but an Oxford University study revealed simply swapping 30 minutes of sitting with low-intensity physical activity can reduce your risk of death by 17%. Mortality aside, in its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services noted physical activity offers numerous benefits to improve health, including a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and lower risk of depression.

The greatest impacts come from getting the recommended amount of activity: at least 150 minutes of moderate activity, 75 minutes of vigorous activity or a combination of those activities per week. Be sure to discuss with your doctor which activities may be best for you.
If you’re having trouble getting motivated, small steps like walking your dog can lead to big changes over time. A scientific statement from the American Heart Association on pets and heart health showed dog parents are more likely to reach their fitness goals than those without canine companions.

Reduce Stress

Constant or chronic stress can have real consequences on both emotional and physical health. In fact, research shows chronic stressors like long work hours, financial stress and work-life conflict may be as risky for health as secondhand smoke, according to a report by the Behavior Science and Policy Association.

Aside from the direct toll on your body – including elevated risk for heart disease and stroke from high blood pressure, depression or anxiety – stress can lead to unhealthy habits like overeating, physical inactivity and smoking.

Exercise is an effective way to keep your body healthy and release stress. You might also consider incorporating meditation and mindfulness practices into your day to allow yourself a few minutes to distance yourself from daily stress.

Research compiled by the American Heart Association suggests meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Another powerful tool to fight depression, anxiety and poor sleep, according to researchers at the University of California-San Diego, is practicing gratitude or thankfulness. Start by simply writing down three things you’re grateful for each day.

Learn more about managing your cholesterol and habits to protect your heart health at heart.org/cholesterol.

How a Major Health Event Can Reveal Unknown Risks

Before his stroke, Lee Stroy, a father of five, considered himself to be a healthy person.

“My gauge of being ‘healthy’ was my ability to wake up in the morning, get to work, take care of my family and live another day to do it again,” Stroy said. “That is, until I couldn’t.”

In December 2014, Stroy woke up disoriented and scared after suffering a stroke at just 38 years old. He quickly discovered he had undiagnosed hypertension, diabetes and high cholesterol.

“It surprised me to learn there are often no visible symptoms for high cholesterol until a heart or stroke event,” Stroy said. “Unfortunately, I was not diligent about my annual check-ups, so my health setbacks provided me with a huge wake-up call.”

Stroy decided to take control of his health and this marked the beginning of a major lifestyle transformation.

The first change was quitting smoking. Next, he began incorporating exercise into his daily routine, initially with simple exercises from occupational therapy. Eventually, he worked up to walking several miles a day. Stroy also gradually made changes to his diet and went from being a meat-eater to a vegan. He also attends regular doctor’s visits to keep tabs on his progress.

“While it was no easy feat to make such drastic lifestyle changes, they are now second nature,” Stroy said. “Don’t put off or be afraid to go to the doctor. You could catch something early and be able to make changes that save your life.”

Photo courtesy of Getty Images

SOURCE:
American Heart Association

Strength and Beauty While Living with Alopecia Areata

(Family Features) Alopecia areata is a common autoimmune condition that causes hair loss on the scalp, face and other areas of the body. Nearly 7 million people in the United States are affected by the condition that has no cure, effective treatments or standard of care. Alopecia areata can affect anyone at any age and may be temporary or a life-long condition.

Thirty-year-old Ebony Jean was diagnosed with alopecia areata at age 4 when she started losing clumps of hair, which left patches on her scalp. By the fifth grade, she was living with total permanent hair loss, or alopecia universalis.

Living with alopecia areata is not easy for many - and especially those who are diagnosed at a young age. The condition is plagued with stigma, which can wreak havoc on mental health and well-being. In Jean’s case, not only did she have to deal with the uncertainty and unpredictability of the condition, but she also dealt with traumatizing mistreatment and bullying by her peers, and in some cases, teachers.

“Kids used to ask me questions like, ‘What did you do to your hair?’ and ‘Why is it like that?’” in reference to her wigs, she said. “There were rumors that I was a cancer patient. I experienced a lot of rejection despite trying really hard to fit in.”

The mental health toll she experienced was real and still stings her today. However, she never gave up – she focused on herself, her studies and did what she could to stay social.

Enter fashion. Jean always had a passion for fashion and felt its head-to-toe magic for as long as she can remember. It’s a personal way to express herself.

In college, she began dabbling in photography and was able to bring her love for fashion and beauty to life. For many years, she tried altering her appearance to look like others, but something shifted when she turned 25. Jean embraced her inner and outer beauty and started a pageant career. In fact, she was the first African American living with alopecia areata to take the stage in Miss Michigan USA.

In 2016, Jean attended the National Alopecia Areata Foundation’s (NAAF) annual conference – which was a life-changing event for her. She was able to connect with people like herself living with alopecia areata who had embraced their condition. It was the first time Jean publicly shared her story – and struggles – with 500 people in attendance, which she described as “the most freeing and beautiful moment.”

Jean continues to be actively involved in NAAF and uses her voice to advocate for change. Through social media, she helps others who may be going through the same struggle to help educate, empower and motivate – while embracing fashion and beauty.

To learn more about alopecia areata, visit NAAF.org.

Developed with financial support from Pfizer.

SOURCE:
National Alopecia Areata Foundation

Check Your Skin, Save Your Life

6 simple steps to perform a skin self-exam

(Family Features) While it might not be the first thing on your to-do list, prioritizing regular skin checks could save your life.

Though a trip to the gym wasn’t uncommon for John Ahern, the bruising he noticed after a particularly strenuous workout was unusual. Ahern’s board-certified dermatologist, Lindsay S. Ackerman, MD, FAAD, made a life-saving observation: the bruises indicated a severe blood issue. After testing, Ahern was diagnosed with a rare form of leukemia.

National Healthy Skin Month in November offers an important reminder to pay attention to the body’s largest organ. Ahern’s story is one of many examples that show how the skin is a window to overall health.

“While bruising can be common, when it appears in unusual areas or in the absence of trauma, it can represent problems with other organ systems,” Ackerman said.

Performing regular self-exams can familiarize people with their skin and help identify areas of concern. For example, Yvonne Basil noticed changes to a mole on her toe and quickly scheduled an appointment with her board-certified dermatologist. After a same-day surgical biopsy, Basil’s dermatologist, Dr. Seemal R. Desai, MD, FAAD, confirmed it was melanoma, the deadliest form of skin cancer. Because of the early diagnosis and treatment, doctors stopped the spread and Basil is now cancer-free.

“While Yvonne’s melanoma was very serious, it could have been much worse had she not found the mole and quickly made an appointment with a board-certified dermatologist,” Desai said.

Regularly checking your skin from head to toe can help catch skin cancer and other conditions early when they are most treatable. These simple steps recommended by the experts at the American Academy of Dermatology to perform a skin exam could help you detect a condition early:

• Examine your body in a full-length mirror
• Look at your underarms, forearms, and palms
• Look at your legs and soles of your feet and between your toes
• Use a hand mirror to examine your neck and scalp
• Use a hand mirror to check your back and buttocks
• Take note of all the spots on your body, including moles, freckles, and age spots

People of all skin tones should perform skin self-checks. When skin cancer develops in melanated people, it is often diagnosed in its later stages, making it more difficult to treat. If you notice any new or suspicious spots on your skin, or any spots that are changing, itching, or bleeding, make an appointment with a board-certified dermatologist.

To learn more, visit SpotSkinCancer.org.

ABCDEs of Melanoma
Melanoma is the deadliest form of skin cancer. However, when detected early, it is highly treatable. These warning signs can help you identify melanoma:

• Asymmetry: One half of the spot is unlike the other half.
• Border: The spot has an irregular, scalloped or poorly defined border.
• Color: The spot has varying colors from one area to the next.
• Diameter: While melanomas are usually greater than 6 millimeters, or about the size of a pencil eraser, when diagnosed, they can be smaller.
• Evolving: The spot looks different from the rest or changes in size, shape or color.

Did You Know?
Dermatologists are trained to diagnose, treat and manage more than 3,000 conditions of the skin, hair and nails.

 

SOURCE:
American Academy of Dermatology

Photos courtesy of Getty Images and Pexels.com