9 Things You Should Know About the Health Effects of Marijuana

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9 Things You Should Know About the Health Effects of Marijuana

By Joe Carter

Last year the National Academies of Sciences, Engineering, and Medicine convened a committee of experts to conduct a comprehensive review of the literature regarding the health effects of marijuana use. The committee considered more than 10,700 studies for their relevance and arrived at nearly 100 different research conclusions related to marijuana (cannabis) or cannabinoid use and health. Their findings were recenty published in a 400-page report.

Here are nine things about the effects of marijuana you should know based on this report:

1. The terms marijuana and cannabis refer to all parts of the plant Cannabis sativa L., including the seeds, the resin extracted from any part of such plan, and every compound, manufacture, salt, derivative, mixture, or preparation of such plant, its seeds, or resin. The compounds that cause intoxication and may have medicinal uses are cannabinoids, a class of chemical compounds that acts on cannabinoid receptors in cells that represses neurotransmitter release in the brain. The marijuana plant contains more than 100 cannabinoids. Currently, the two main cannabinoids from the marijuana plant that are of medical interest are delta-9-tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is the chemical that leads to people becoming ‘high’, while CBD has no psychoactive elements. As a result, top cbd oil products are sold for their postive health effects, not for recreational use. There are loads of ways that people can take CBD products, for more information you can check out these tinctures reviews. As long as it works for the person though, then that’s all that matters.

2. There is substantial or conclusive scientific evidence for only three medical benefits of cannabis or cannabinoids: treating chronic pain in adults; treatment of chemotherapy-induced nausea and vomiting, and nausea after chemotherapy; and improving symptoms of multiple sclerosis. In these cases, cannabis can be consumed via edibles, or smoked through rolled cigarettes or bongs. You can find some of the most popular bong designs on the Fat Buddha Glass website. As more states begin to legalise medical marijuana, the more people have access to this product to help with any health conditions they are dealing with. There will no doubt be a rise in the marijuana industry, which is why it is essential for dispensaries to look into their marijuana packaging. No matter what industry you find yourself in, the packaging and advertisement of your product is important for any business. Times have changed and right now they are different from what they initially were. Dispensaries need to keep on top of these changes to keep their business on top of other competitors.

3. There is substantial evidence of a statistical association between cannabis use and increased risk of motor vehicle crashes. Self-reported cannabis use or the presence of THC in blood, saliva, or urine, has been associated with 20 to 30 percent higher odds of a motor vehicle crash.

4. In states where cannabis use is legal, there is increased risk of unintentional cannabis overdose injuries among children. There is insufficient evidence to support or refute a statistical association between cannabis use by adults and death due to cannabis overdose.

5. Recent cannabis use (within the past 24 hours) impairs the performance in cognitive domains of learning, memory, and attention. A limited number of studies also suggest there are impairments in cognitive domains of learning, memory, and attention in individuals who have stopped smoking cannabis. Cannabis use during adolescence is related to impairments in subsequent academic achievement and education, employment and income, and social relationships and social roles

6. Cannabis use is likely to increase the risk of developing schizophrenia and other psychoses-the higher the use the greater the risk. However, cannabis use does not appear to increase the likelihood of developing anxiety, depression, or posttraumatic stress disorder.

7. The evidence suggests that any cannabis use is related with increased suicidal ideation (i.e., suicidal thoughts or preoccupation with suicide), augmented suicide attempts, and greater risk of death by suicide. Studies reveal that heavy cannabis use (used 40 or more times) is associated with a higher risk of suicidal ideation and suicidal attempts.

8. There is substantial evidence that initiating cannabis use at an earlier age is a risk factor for the development of problem cannabis use. There is moderate evidence that during adolescence the frequency of cannabis use, oppositional behaviors, a younger age of first alcohol use, nicotine use, parental substance use, poor school performance, antisocial behaviors, and childhood sexual abuse are risk factors for the development of problem cannabis use. Anxiety, personality disorders, and bipolar disorders are not risk factors for the development of problem cannabis use

9. Most of the studies reviewed indicate an association between cannabis use and use of or dependence on other substances (including, alcohol, tobacco, and other illicit drugs), with some data indicating this effect is more pronounced in younger individuals and is dependent on the dose or frequency of cannabis use.

If you would like help breaking free from the use of marijuana, please contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

Seven Scientific Benefits of Gratitude

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Happy Thanksgiving! As you head into this day, take a look at seven benefits of gratitude that show that practicing a regular “attitude of gratitude” is excellent for your overall health (and not just on November 24).

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7 Scientifically Proven Benefits of Gratitude

By Amy Morin

The below is an excerpt from the aforementioned article found at Psychology Today.

Here are 7 scientifically proven benefits [of practicing gratitude]:

  1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or send a thank-you note to that colleague who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
  2. Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
  3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
  4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
  5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
  6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
  7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.

If you would like some assistance with gratitude in your daily life, contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

A Happy Spouse May Be Good for Your Health

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A Happy Spouse May Be Good for Your Health

By Nicholas Bakalar

A happy spouse may be good for your health.

Previous studies have found that mental well-being — feeling happy and satisfied — is closely linked to good physical health.

But a new study, published in Health Psychology, suggests that physical health may also be linked to the happiness of one’s husband or wife.

For the full article, go to the New York Times post.

If you would like help in being a happy couple or a happy individual, please contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

Cactus Relationships

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Our attitudes impact our mental, emotional, social, physical, and spiritual health during difficult times in life. Consider the following when it feels like you have been handed a cactus in life:

difficult-cactus

If you would like help during a difficult time of life, please contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

How Work and Health Can Go Together

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How Work and Health Can Go Together

By Leigh Stringer

Lots of us experience stressful moments at work, but do you actually know what’s happening biologically in your body when you experience stress-and what that means for your ability to make decisions? Learn more below.

Reduce Stress, Increase Focus

I went rock climbing for the first time recently. I consider myself a fairly athletic person, but this activity definitely took me out of my comfort zone. Despite being “on belay,” or harnessed, and in the hands of an expert on the ground below, I got about 75 percent up a 50-foot climbing wall and just froze. I was out of breath, mentally and physically taxed, a little freaked out, and I just could not figure out how to get any further up the wall. My arms and legs just could not reach any more of those tiny colored knobs. At this point, having no other options, I stopped for a minute on a rock crevice, took some giant yoga breaths, and looked around at the beautiful scenery around me. I was surrounded by the Sonoran Desert-full of cactus plants and the Santa Catalina Mountains. The quiet of nature sunk in and I thought about the spectacular view.

Then, amazingly, after about a minute of focused breathing, I found the mental and physical strength to figure out a new climbing route and make it to the top. For me, this was a great lesson in “taking a breather when things get tough.” Now, when work gets stressful-and it can get really stressful sometimes-I take a few deep yoga breaths and look outside or maybe take a short walk. I learned later that this deep breathing produces what’s called a relaxation response in the body that is important for getting your brain to focus on being productive, not stay in permanent “fight, flight, or freeze” mode.

Most of the time, stress is talked about as a negative thing, but the truth is that not all stress is bad. All animals have a stress response, which can be lifesaving in some situations. The nerve chemicals and hormones released during such stressful times prepare animals like us to face a threat or flee to safety. When we face a dangerous situation, our pulses quicken, we breathe faster, our muscles tense, and our brains use more oxygen and increase activity-all functions aimed at survival. In the short term, stress can even boost our immune system.

Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided. Over time, continued strain on our bodies from routine stress can lead to serious health problems, such as anxiety disorder, depression, digestive issues, heart disease, sleep problems, weight gain, and memory and concentration impairment.

The thing about stress that is really counterproductive for the workplace is that it shuts down our ability to be creative and to make calm, thoughtful decisions. When we are stressed, we get very reactive and tense. Have you ever been really stressed out at the office-with your phone ringing off the hook while you are simultaneously responding to seven emails and you have someone waiting for something standing by your desk-and you thought, “Wow, I just had a brilliant insight and I’m going to reflect on that for a minute”?

No, this probably did not happen, because when we encounter a perceived threat-our boss yells at us or we are under a deadline, for instance-our hypothalamus, a tiny region at the base of the brain, sets off an alarm system in the body. Through a combination of nerve and hormonal signals, this system prompts our adrenal glands, located by the kidneys, to release a surge of hormones, including adrenaline and cortisol. Adrenaline increases heart rate, elevates blood pressure, and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances the brain’s use of glucose, and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system, and growth processes. This complex natural alarm system also communicates with regions of the brain that control mood, motivation, and fear. Stress should perhaps be viewed in this way by employers – that it is nothing more than a chemical reaction, realizing this and allowing employees to take some time to destress in aims to increase employee wellness could actually then decrease the stress that employees then feel when at work in the first place, creating a stress-free and wellness-oriented workplace.

Making calm, thoughtful decisions when we are stressed out is just about physically impossible. Fortunately, there are many ways to calm down and reverse the crazy hormonal party happening in our bodies. You just need to find the right option for you. What works for some people won’t work for others, so it is important that you find the most effective treatment. Whether you decide to buy cbd oil online, participate in yoga outside of work hours, or speak with a therapist, these are all options that have been known to work to help reduce your stressful emotions. Once you’ve done this, you should start to see noticeable differences in the workplace too. The key to stress is to understand how it affects us physiologically and then manage it in a productive way.

Forgiveness Helps Your Health

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Forgiveness: Letting Go of Grudges and Bitterness

forgiveBy the Mayo Clinic

When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward. 

Nearly everyone has been hurt by the actions or words of another. Perhaps your mother criticized your parenting skills, your colleague sabotaged a project or your partner had an affair. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance.

But if you don’t practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

What is forgiveness?

Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, more positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.

Forgiveness doesn’t mean that you deny the other person’s responsibility for hurting you, and it doesn’t minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for happiness, health and peace. Forgiveness can lead to:

  • Healthier relationships
  • Greater spiritual and psychological well-being
  • Less anxiety, stress and hostility
  • Lower blood pressure
  • Fewer symptoms of depression
  • Stronger immune system
  • Improved heart health
  • Higher self-esteem

Why is it so easy to hold a grudge?

When you’re hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

What are the effects of holding a grudge?

If you’re unforgiving, you might:

  • Bring anger and bitterness into every relationship and new experience
  • Become so wrapped up in the wrong that you can’t enjoy the present
  • Become depressed or anxious
  • Feel that your life lacks meaning or purpose, or that you’re at odds with your spiritual beliefs
  • Lose valuable and enriching connectedness with others

How do I reach a state of forgiveness?

Forgiveness is a commitment to a process of change. To begin, you might:

  • Consider the value of forgiveness and its importance in your life at a given time
  • Reflect on the facts of the situation, how you’ve reacted, and how this combination has affected your life, health and well-being
  • Actively choose to forgive the person who’s offended you, when you’re ready
  • Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you’ll no longer define your life by how you’ve been hurt. You might even find compassion and understanding.

What happens if I can’t forgive someone?

Forgiveness can be challenging, especially if the person who’s hurt you doesn’t admit wrong or doesn’t speak of his or her sorrow. If you find yourself stuck:

  • Consider the situation from the other person’s point of view.
  • Ask yourself why he or she would behave in such a way. Perhaps you would have reacted similarly if you faced the same situation.
  • Reflect on times you’ve hurt others and on those who’ve forgiven you.
  • Write in a journal, pray or use guided meditation — or talk with a person you’ve found to be wise and compassionate, such as a spiritual leader, a mental health provider, or an impartial loved one or friend.
  • Be aware that forgiveness is a process and even small hurts may need to be revisited and forgiven over and over again.

Does forgiveness guarantee reconciliation?

If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn’t always the case, however.

Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn’t.

What if I have to interact with the person who hurt me but I don’t want to?

If you haven’t reached a state of forgiveness, being near the person who hurt you might prompt you to be tense and stressful. To handle these situations:

  • Remember that you can choose to attend or avoid specific functions and gatherings. If you choose to attend, don’t be surprised by a certain amount of awkwardness and perhaps even more intense feelings.
  • Respect yourself and do what seems best.
  • Do your best to keep an open heart and mind. You might find that the experience helps you to move forward with forgiveness.

What if the person I’m forgiving doesn’t change?

Getting another person to change his or her actions, behavior or words isn’t the point of forgiveness. Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life.

What if I’m the one who needs forgiveness?

The first step is to honestly assess and acknowledge the wrongs you’ve done and how those wrongs have affected others. At the same time, avoid judging yourself too harshly. You’re human, and you’ll make mistakes.

If you’re truly sorry for something you’ve said or done, consider admitting it to those you’ve harmed. Speak of your sincere sorrow or regret, and specifically ask for forgiveness — without making excuses.

Remember, however, you can’t force someone to forgive you. Others need to move to forgiveness in their own time. Whatever the outcome, commit to treating others with compassion, empathy and respect.

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If you need help with hurts and want to talk about forgiveness or those wounds, please contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

Sleep Lessons From A Landmark British Sleep Report

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13 Sleep Lessons From A Landmark British Sleep Report

By Sarah DiGiulio

A recent report from the U.S. Centers for Disease Control and Prevention found that a third of Americans don’t get enough sleep. And now, a British report finds that no one is faring any better across the Atlantic. There are many websites online educating everyone on how to get a good nights sleep in bed, The Better You suggest that sleeping properly is so powerful that it can actually affect your weight! We suggest you looking at various websites in order to get the truest facts!

According to the Royal Society for Public Health – one of the world’s oldest health education organizations – Britons may be missing out on as much as a full night of sleep each week, on average.

“We do need to wake up to the benefits of sleep,” said Shirley Cramer, chief executive of RSPH, in a news release. “Poor sleep and sleep disorders impact on our ability to lead a healthy lifestyle… Our research shows there is a yawning gap in how much sleep the public are getting compared to how much they need.”

Along with calculating the extent of the United Kingdom’s sleep deficit, the report reviewed high-quality evidence on why our bodies need sleep, how sleep affects health and well-being (from cancer risk to mental health to behavior), which groups are most at-risk for poor sleep and types of sleep disorders. This is information that aligns with many international sleep statistics, which you can find more information about online.

And with the research mounting to show good sleep is essential for better health and preventing chronic diseases like obesity, diabetes, cancer, cardiovascular disease, and depression, the conclusions from this report ring true well beyond the borders of the U.K.

We pulled the top 13 key facts, figures and recommendations from the report for some extra motivation to get to bed on time:

1. Sleep Is the Second Most Common Health Complaint After Pain

Studies have shown that as many as four in 10 people in the U.K. aren’t getting enough sleep, and one in five sleep poorly most nights, according to the report – making sleep the second most common health complaint after pain.
2. Poor Sleep Habits Make For Poor Heart Health
The report pointed out that consistent poor sleep has been linked to increased risk of high blood pressure, coronary heart disease, stroke, and death (from any cause) in several studies. Researchers think prolonged routines of short sleep may raise 24-hour blood pressure, heart rate, salt retention, and activity of the sympathetic nervous system (what controls the body’s fight-or-flight response), all of which can lead to hypertension.
3. People Consider Good Sleep One of the Healthiest Things You Can Do
“The public ranked sleep the second most important activity for health and wellbeing – behind not smoking,” according to a poll of 2,000 U.K. adults RSPH conducted this year for this report.
4. Bad Sleep Makes It Harder To Quit Smoking
Skimping on sleep may make it tougher for a smoker to ditch the habit by impairing attention and cognition, changing cravings, affecting mood or increasing the reward value of cigarettes, according to several previous studies cited in the report.
5. Disruptive Sleep Patterns Increase Cancer Risk
The report noted that the evidence connecting shift work, disrupted sleep and cancer risk led the World Health Organization International Agency for Research on Cancer to issue this warning: “Shift work involving circadian disruption is probably carcinogenic in humans.”
6. Not Getting Enough Sleep Can Have the Same Effect As Being Drunk
Research has found that after 17 hours without sleep alertness and wakefulness is similar to the effects of a blood alcohol concentration of 0.05 percent – after 24 hours of not sleeping, about the equivalent of a BAC of 0.1 percent, according to the report.
7. Americans Are Pretty Bad At Sleeping, Too…
As many as 50 to 70 million adults in the U.S. have a chronic sleep disorder, and one in three adults are sleeping less than seven hours per night, according to reports from the National Institutes of Health and the Centers for Disease Control and Prevention, it is paramount that you are aware of the Hours Of Sleep Needed to ensure you’re looking after your mental health. The British report blamed the “crave more, work more and expect more” attitude of Western culture.
8. Being Tied To Technology Is Keeping Kids Awake
Citing a troubling find in the U.S., the U.K. report noted that young people’s lifestyle affects their sleeping patterns. Adolescents with more than four electronic devices in their rooms were significantly more likely to report not clocking adequate sleep on the weekdays and weekends compared with kids who had three or fewer devices in their rooms, according to a 2006 survey of Americans conducted by the National Sleep Foundation.
9. The British Minister Of Public Health Should Make Sleep A Priority
It’s time for the government to take a stand for better sleep, the report says. “The Minister for Public Health has responsibility for a large number of important public health issues such as physical activity, sexual health and obesity. There is a wealth of evidence that shows sleep is another equally important component of health protection and improvement. Its value to the health and wellbeing of the population means that sleep should have parity with other public health issues and should be officially recognized in the remit of a government minister.”
10. Primary Care Docs Should Help Teach Better Sleep Habits
Doctors and primary care providers have a role to play in educating the public on good sleep health, too, the report says. “Sleep should be embedded in all primary health care training and should be assessed as part of all routine assessments.”
11. Employers Should Promote Work Policies That Foster Good Sleep
With more evidence of shift work being tied to disrupted sleep and the dangers of sleep deprivation that comes from working too many hours, employers, too, have a role in promoting better sleep, according to the report. “Employers have a legal duty to make sure reasonable measures are in place to remove or control the risks of work activities, including hours worked and how they are scheduled.”
12. Kids Should Be Taught Good Sleep Practices In School
13. Starting Good Sleep Young Is Key
Starting good sleep habits young is of the utmost priority, the report says. Reducing levels of sleep deprivation among adolescents should be a key public health priority,as it impacts on a range of other health outcomes for young people into their adult lives, and so research in this area is of the highest importance.”
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For more on how healthy sleep patterns can positively benefit your mental health, please contact CornerStone Family Services at 614-459-3003 to talk with a counselor or coach.

Want to Be More Committed? Improve Your Fitness

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Want to Be More Committed? Improve Your Fitness

Getting in Physical Shape Will Increase Your Discipline in Everything

By Brent Flory

I was reading an article last year about Shabazz Muhammad, an NBA player for the Minnesota Timberwolves, when a comment he made leapt off the page at me.

“I think my commitment changed with my body,” Shabazz said in the article, explaining why he was enjoying greater success in his second year in the league in comparison to his first.

Silhouette of the jumping man from a rockWhen you are referring to sports, of course it makes sense that taking greater care of your physical conditioning will lead to improved performance on the court or field. But how many entrepreneurs and professionals ignore their health, and wonder why they lack discipline in other areas? How often do you see a physician or nurse counsel a patient to quit smoking, then run outside on their break to puff on their own cigarette?

Quitting smoking is a huge challenge for a lot of people. However, there are ways to make stopping that little bit easier. Some people use vaping to ease the transition process. Vaping involves using a slim vape pen to inhale vapors produced by e-liquids that can satisfy nicotine cravings. If you are thinking of giving up smoking, researching stop smoking aids like vape pens could be a useful place to start.

Once you’ve committed to the transition, you can start looking into the various flavors of E-liquides – as the French would say – of which there is a vast selection. Not sure where to purchase your vaping products? Simply head to your nearest Vape Shop or browse some of the fantastic vaping product websites out there to learn about all the latest vaping devices, e-liquids, and more.

Are you struggling to find the discipline you need to take an evening class to pursue that masters degree? Want to commit to spending more time with your family, but keep coming up with reasons you justify why you cannot? Have you been thinking of volunteering in your community, but just can’t get yourself to follow through on making it happen?

Make a commitment to bettering your physical health – you could utilize a variety of workout equipment, including stability balls and battle ropes – and your commitment level in everything else will grow too. To phrase it differently, if you won’t care for your body, you likely won’t care enough to better yourself in other areas.

“If you really want to do something, you will find a way, and if you don’t, you will find an excuse.” -Jim Rohn

No one wants to be the person making excuses, we want to be difference makers. Don’t allow a case of the “I’m too’s” to stop you.

  • “I’m too busy.”
  • “I’m too tired.”
  • “I’m too (insert preferred excuse).”

Here are a few simple ways I’ve personally found helpful that can aid you in making a change in caring for your body that will flow into other areas of your life.

Where to Start in Taking Care of Your Body

1. Slow down and reflect.

You don’t need a ton of time, but take a few minutes today and sincerely ask yourself, “How am I doing in taking care of my body?” Think back over the last couple of weeks on the pattern of how often you have been working out, and what your dietary pattern has been.

Take the time to write it out, the reality of where we are hits harder when it’s in front of us in black and white.

2. Ignore shame messages.

When you are reminded of something you should be doing, it is easy to begin beating yourself up, which is not the least bit helpful. Shame seeks to identify you by your failures, self-awareness acknowledges where you are so you can make healthy changes. Choose to be self-aware.

3. Get a team of supporters.

No one makes meaningful, difficult changes that last without support. You need to enlist the support of others in getting fit.

  • Consult a physician first to give you medical guidance as you work to improve your physical health.
  • Ask at least two friends to give you accountability and encouragement.

4. Go after small progress, not perfection.

Taking great strides often begins with small steps. Fad diets and overly ambitious workout programs will make you sick and sore and kill your motivation. Rome wasn’t built in a day, and neither will a healthier you, and that’s okay.

I really see a big difference in my commitment levels across the board when I am working out regularly. It has worked for me, and it can work for you too. That first step of exercise today can be the first step toward the success you’ve dreamed of achieving. Get moving and go for it.

Watching 5 Hours of TV a Day Could Kill You

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Watching 5 Hours of TV a Day Could Kill You in a Very Specific Way

By Michael Harthorne

Here’s a study to make you get off the couch. Researchers from Japan’s Osaka University found that watching more than five hours of TV a day can make you six times more likely to suffer a fatal blood clot, the Telegraph reports. So if you’ve just brought something like a new TV stand with bracket to enjoy watching TV in the evening with then it might be worthwhile taking a break from your TV watching time (or at least limiting it to help you with your health).

The study, presented to the European Society of Cardiology, shows men and women between the ages of 40 and 79 who watch more than five hours of TV a day are twice as likely to suffer a possibly fatal pulmonary embolism from blood clots than someone who watches less than 2.5 hours of TV a day. This could be a problem if you have a get your TV through a company like infinity dish where you can watch hundreds of channels, meaning you could spends hours exploring all the different TV shows that are available.

But that goes up to six times more likely when looking at people younger than 60.

“Leg immobility during television viewing may in part explain the finding,” says one of the researchers, whose study tracked 86,000 in Japan over 18 years. The danger is that blood clots can form in a leg vein and prevent the flow of blood to the heart. This was the first study to look at prolonged TV watching as it relates to blood clots – important in the age of binge watching, notes theIndependent – but researchers say a similar connection is likely with playing video or computer games.

In a press release, researchers said binge watchers should follow the same guidelines given to those on long airplane flights: stand up, walk around, and drink plenty of water.

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For help with motivation to get up and get moving, contact CornerStone Family Services at 614-459-3003 to schedule and appointment with a coach or a counselor.

14 Signs You’re Not Drinking Enough Water

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14 Signs You’re Not Drinking Enough Water

By Matt Duczeminski

glass of waterThere’s not much in this world more refreshing than a tall, ice-cold glass of water. I don’t think there’s anyone alive that can deny that sometimes, a simple glass of water can be more satisfying than a cup of coffee or a can of soda. Despite this, too many of us don’t drink enough water on a daily basis. By depriving ourselves of the world’s most natural resource, we are continuously damaging our bodies. To improve your water consumption experience in the home, you could consider investing in water filtration products. See here for reviews of products on the market – https://waterfilterway.com/best-water-filter-reviews/. If you experience any of the following, you can improve your situation by starting with a glass of H2O.

Water is not only the ideal method for hydration, it also serves as a great marketing tool. With Custom Water, you can put your businesses logo and branding on bottled water to distribute to customers and the wider public, getting your name out into the world in a practical way. This very affordable solution can also generate huge ROI!

1. Your Mouth is Dry

This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you’d obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip.

2. Your Skin is Dry

Your skin is your body’s largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body’s inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water.

3. You’re Overly Thirsty

We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon waking up, your body just can’t get enough water. Alcohol dehydrates the entire body, and drinking water sends “YES PLEASE!” signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it’s talking about!

4. Your Eyes Are Dry

By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body,your tear ducts dry up. If you’re thinking “So what if I can’t cry?”, realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis.

5. You Experience Joint Pain

Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly.

6. Your Muscle Mass Decreases

Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting.

7. You Stay Sick Longer

Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don’t fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.

8. You Feel Fatigued and Lethargic

As we just mentioned, when a body is dehydrated it “borrows” water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads tosleepiness and outright fatigue. A lack of stamina means you”ll start to experience that 2PM crash earlier and earlier in your day (and remember, coffee won’t help in the long run).

9. You Experience Hunger Pangs

When you’re dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through.

10. You Experience Digestive Problems

We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion.

11. You Experience Constipation

Like we said, staying hydrated helps lubricate the digestive system. During the process of dehydration, the colon uses up the water that would have been used by the intestines in the next step of the digestive process. Without going into too much detail, I’ll let you figure out what a lack of lubricant in the intestines leads to.

12. You Experience Reduced Urination

Believe it or not, if you’re not taking a trip to the restroom 4-7 times a day, you’re probably not drinking enough water. And when you do go #1, it should be a light yellow or clear color. If it’s a darker yellow, your body is telling you it’s lacking proper hydration. In extreme cases, dehydration can lead to urinary tract infections, in which case you should consult a doctor right away.

13. You Experience Premature Aging

The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature aging is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it’s important to continue to drink water throughout your lifetime.

14. You’re Reading This And Have Gotten This Far

I drink water all the time. I almost always have a glass or bottle of water next to me, whether I’m working, working out, or vegging out in front of the TV. If you clicked on this article, chances are you thought to yourself “Hm, I don’t think I drink enough water.” So if you don’t think you do, pour a glass right now! Check out some in-depth details on the best water purifiers in India and buy one to make your water a pure as possible. This will make sure you’re getting rid of nasty chemicals and contaminants from your water.
Don’t overdo it, of course, but if you’re not getting the recommended amount (which is higher than you’d think), there’s no harm in drinking more. Now if you’ll excuse me, all this typing has made me thirsty.