Physical Wellness Activity part 1

Fitness and Physical Activity

SwimmingThere are probably few people who would argue against the importance of fitness and physical activity in regards to our overall health and well-being.


Research repeatedly shows the importance of living a physically active lifestyle in reducing stress, maintaining proper weight, and preventing and reducing chronic diseases.

What do you think about when you think about exercise?

  • Enthusiasm
  • Dread

  • Work out at the gym

  • Running a 5K

  • Walking around the neighborhood

  • Playing sports

  • Aerobics class



One thing is certain, not every type of exercise is right for every personality type. There are people who love to exercise and people who do not. Part of the problem is when people who think they do not like to exercise concentrate on the types of exercise they do not like. They then simply assume they do not enjoy exercising.

Many years ago, I saw myself as a person who simply did not like to exercise. I really did not like it. The truth was, I did not like the types of exercises that many others thrive on. After taking a little quiz I found in a magazine about fitness (many years ago) what I discovered was that I simply did not like to exercise in a loud group, such as in an aerobics class. Others loved it. I Walking_exercisedid not. I tried running. That seemed to be the in-thing at the time. I fell and broke my foot, cracked 2 ribs, and sprained my ankle. So much for my running days. I was frustrated.


I discovered; that I like to walk quickly either by myself or with a partner. I like weight training; I like ballroom dancing (probably because I am dancing with one person at a time). I like hiking in the mountains; I do not like aerobic classes. In short, I like nature and I like to be alone, with a partner, or with a small group of individuals.

Other people thrive on loud music, large crowds, and competition. There is no right or wrong thing to like best. I encourage clients to discover their exercise personalities. A person is much more likely to succeed with a fitness program if they select activities they enjoy, not ones they are supposed to enjoy.


Mindfulness Does not Mean You Have to Sit and Do Nothing.



Mindfulness.stressMindfulness can be a bit tricky to understand and even trickier to practice for many of us. By definition, mindfulness is the act of living in the moment and accepting it without judgment. Mindfulness is all about "being" rather than "doing."

It is easier to explain with examples such as taking a mindful walk, eating a mindful meal, or even mindfully rocking a child. When taking a mindful walk, you would actually feel yourself breathe, feel the physical and emotional sensations of your body, and notice the surrounding environment (e.g., the different shades of green in the trees or the smell of freshly cut grass or the spring blossoms).

I can remember living on a farm as a child. During the summers I would often spend my time in the woods or the meadows feeling as though I was simply part of nature. I remember my delight in picking bluebells in the "upper woods" and playing house in the "lower woods." Even to this day, when I am on a quiet nature walk, away from cars, phones, and computers, I feel as though I simply belong there.

However, much of my life is typical - running here and there, or working on the computer for hours on end, not even noticing what is going on around me. Or worse, I am noticing everything that is going on and it is so overwhelming that I have to work to tune it out. The goal of mindfulness is to be alert yet relaxed, while focusing on what we are doing, or rather being.

WalkinwoodsSome explain this feeling as being in the "flow." This means experiencing something in such a positive enjoyable way that distractions go unnoticed. We are so used to having to multitask, that being mindful and being in the flow, is sometimes hard to even imagine.

The following are some ideas to help start practicing mindfulness, these will improve your ability to be aware of your experiences and your feelings.

  • Be aware of smells, sights, and sounds around you without judgment.

  • Notice how your body feels at different times of the day or after specific activities.

  • Notice your emotional feelings. Do you feel calm, nervous or anxious, angry, or pleasantly content? What is happening in your environment?

  • When you eat, pay attention to what, when, and why you are eating. Is it because you are really hungry, or are you bored or upset? Or is it simply out of habit (eating while you watch television)

Being mindful (paying attention) can actually help you understand yourself and help in making decisions. An example might be feeling irritated for no apparent reason, but when you pay attention, you notice that you can hear two television sets on in the background, sirens blaring in the distance, and maybe an offensive smell coming from somewhere. The opposite is also important, noticing and paying attention to what actually feels good enhances your state of happiness and sense of peace.

While working with Karen's Wellness Way coaching program, you will be encouraged to pay attention and note what you actually did and felt during the day. This can give you a better understanding of why you do what you do, as well as promote a sense of well-being.


Conscious Eating: Choosing Colorful Foods

What Color is Your Food?

Cereal.berriesDo you really pay attention to whether or not you eat colorful and healthy food? Sometimes we stress eat and then consume foods that not only break down healthy cells in our bodies but cause us to gain weight that we do not want or need. Some "foods" that are available or no healthier than cardboard. The next time you reach for a snack or quick lunch pay attention to what you are actually eating. Has it been processed so thoroughly that there are no nutrients left? Choosing colorful foods (no dyes) will put you on the right path to eating healthier.

The more colorful the food, the higher the nutrients.

The nutrients in colorful foods are called phytochemicals or phytonutrients. A plate of colorful foods Greens(natural, not artificial coloring) will provide your body with needed antioxidants that help to prevent cell damage.

Blueberries, raspberries, and whole-grain cereal provide valuable nutrients any time of the day, not just for breakfast.

Dark green and colorful vegetables are filled with nutritious anti-oxidants. Before you take that first bite, decide why you are eating and decide if what you are eating is actually good for you.


3 Steps to Lower Blood Sugar Naturally

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

What causes high blood sugar levels, and why is it harmful? The body needs and uses the nutrients in foods to nourish body organs. Without proper nutrients, body cells die. The pancreas releases the hormone insulin that allows the glucose from digested food to enter and nourish the body cells. When large amounts of sugar or simple carbohydrates inundate the body, the pancreas pumps out increased insulin. Eventually, the pancreas cannot produce enough insulin, or the body becomes resistant to the insulin. When insulin is ineffective, too much sugar remains in the blood and does not nourish the cells. When the blood sugar is higher than normal but not high enough to be diabetes, it is prediabetes.

Approximately 96 million American adults (one in three adults) have prediabetes, and most don't even know it. Without intervention, they are at increased risk for Type 2 Diabetes, heart disease, and stroke. A simple blood test by your healthcare provider will diagnose prediabetes. Reducing blood sugar levels back to normal is possible and much preferred than the alternative.

STEP 1: Know your blood sugar levels

A glucometer is a simple blood glucose monitor. Purchase a glucometer at a pharmacy or online. It is easy to use and is necessary when tracking one's blood sugar levels. When fasting for at least eight hours or more, a healthy blood sugar level would be less than 100. Two hours after eating, a healthy range would be less than 140. Tracking one's blood sugar level is only the first step in lowering it.

STEP 2: Foods to eat and not eat

Learning what foods to eat and not eat is the next step. Read labels on all foods that have them. When "sugar" is listed, or one of its many names (such as corn syrup), it might be one to put back on the shelf. Learn the glycemic index (GI) of different foods. The higher the glycemic index, the faster it will raise your blood sugar level. The American Diabetes Association rates the glycemic index scores as "low" for 55 or below, "moderate" for 56 to 69, and "high" for 70 and higher. A simple internet search for the glycemic index of white bread is 71, while the glycemic index of 100% whole grain bread is 51. Become familiar with the GI of various foods. Simple carbohydrates, such as sugary desserts, soft drinks, and processed foods will spike blood sugar levels faster than high fiber complex carbohydrates.

STEP 3: Herbal Remedies

Along with monitoring one's blood sugar levels and eating the proper types and amounts of food, many people have found numerous herbal and natural remedies helpful. This is not a complete list, but a few include cinnamon, fenugreek tea and seeds, marshmallow root tea, aloe vera, ginseng, prickly pear cactus, ginkgo, and garlic.

For those already taking diabetes medication or pregnant or nursing women, consult your healthcare provider before adding herbal remedies.


Spiritual Wellness: Why Develop Spirituality?

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Spiritual Wellness refers to developing and experiencing morals, values, and purpose in life. As with the other areas of wellness, spiritual growth affects total wellness. The synergy of all aspects of wellness creates balance or imbalance in life.

There are multiple paths when developing spiritual health and identity. Spiritual wellness has less to do with a specific religion and more to do with experiencing a connection or relationship with a power greater than the conscious mind.

Spirituality is important. It is personal and will be experienced diversely by most everyone. Many people will develop spiritual wellness through religion or religious beliefs. Others will experience the spiritual process through meditation or thoughtfulness on who they are and what is happening in life.

Society often presents many challenges when focusing on developing spiritual awareness. Learning to view these challenges through a spiritual perspective can bring understanding to a chaotic life. That understanding can create motivation to improve life or bring peace to accept it.

Seeking to understand the connection among all earth's living - be they human, animals, or nature -   can bring a sense of spiritual wonder to life. Accepting that there is a reason for the "why" of life, even when it is not fully understood, brings both fascination and personal peace.

For some, being among like-minded people - a church or one's "tribe" - will bring a sense of purpose and fulfillment. Others may find their spiritual path a private and authentic way of life. Whatever avenue is chosen to achieve spiritual wellness, there are commonalities. A sense of purpose, developing and understanding personal values, and connecting to one's belief in God, a higher power, or a universal greater knowledge promotes spiritual growth and well-being.


Personal Environmental Wellness

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Environmental Wellness ranges from one's personal space to the all-encompassing physical world. Our earth's resources and environment are crucial. However, this article refers to personal environmental wellness, one’s home, neighborhood, and work environments. As with the other areas of wellness, one's personal environment affects all areas of health and wellness. The synergy of all aspects of wellness creates balance or imbalance in life.

When evaluating the home environment, there are several things to consider. The first is basic safety. One end of the spectrum is a dirty home, infested with insects, cluttered floors, and in need of vital repairs, causing a dangerous impact on health and wellness. The other end of this spectrum is a clean and orderly house that is maintained, creating a sense of peace and safety. The home environment directly impacts a person's physical and emotional well-being.

The neighborhood environment is crucial when it comes to safety issues. Is it safe to walk the neighborhood, especially at night? Is there a feeling of peace and beauty or anxiety and apprehension? Creating safe neighborhood environments usually requires the help of more than just the residents living on a specific street. It may require the support of an entire community. However, even individual residents can take a trash bag on a walk and pick up clutter, improving the safety and appearance of their little piece of the world.

The work environment is significant when a person spends a sizable amount of time each day at work. OSHA rules are put in place to prevent physical hazards in the workplace. However, even within those rules, there may be challenges. While one person might thrive in a busy and noisy work environment, another will not. Along with the physical safety of the workplace, the emotional and social environment also impacts employees. Are supervisors or other employees kind and supportive to each other or difficult and rude? An adverse work environment is stressful and can set a person up for a life feeling out of balance.

When evaluating your environmental wellness, remember to consider what you have total control over and when you need the collaboration of a team. A team effort creates a positive approach to a healthy personal environment, whether family members, neighbors, or co-workers. Living in a healthy personal environment benefits all areas of life.


Intellectual Wellness: How to improve intellectual wellness

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Intellectual Wellness pertains to developing the ability to learn, retain the knowledge learned, and apply it to everyday living. There is a wide range of intellectual abilities, from intellectual disability to intellectual genius. Most people will be somewhere in between these two extremes.

Directly related to Intellectual Wellness is one's mental or cognitive acuities. Cognitive or mental acuity refers to how the brain functions. Intellectual Wellness is affected by the ability or disability to learn, the ability to retain the learning, and the ability to apply that learning to proper functioning in life.  In turn, Intellectual Wellness can affect all other areas in life.

The basics of Intellectual Wellness may begin with the ability to read, the level of reading, and retaining the information. After gaining knowledge, applying that knowledge to make proper judgments in decision making and interacting with others promotes Intellectual Wellness.

Intellectual Wellness or cognitive acuities is affected by various factors. The first could be someone's innate ability they acquired at birth. However, many things besides genetics are involved. Everyday choices can affect one's ability to learn and think clearly. Thinking skills such as reading, writing, planning using logic, having stimulating discussions with others, continually learning new skills, and being aware of the effects of any medication promote intellectual wellness.

Developing intellectual skills affect all areas of life. Intellectual Wellness improves one's ability to make proper physical health choices such as nutrition and healthy activities. It benefits emotional health by understanding moods and consequences. Intellectual Wellness helps with social interactions with family, friends, and strangers. It even helps with the last two areas of wellness, Environmental Wellness, and Spiritual Wellness. It creates the ability to think, retain that knowledge, and apply it to life.

Various behaviors can impair intellectual skills. Lack of sleep, drugs, alcohol, certain prescription medications, a poor diet, and even the aging process cause impairment. Some of these areas are easier to correct than others.

Intellectual Wellness affects all phases of life, starting from childhood to well into the aging process. Activities and abilities will vary, challenges will arise, and frustrations may occur. When a person can learn, comprehend, and make autonomous decisions, hope for a healthier life exists.

Social Wellness, what does it mean?

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Social Wellness is a critical aspect of holistic wellness. What does it mean? It does not mean a person must be an extrovert and have a ton of friends and be the life of the party. It does not mean a person needs to like everyone or be liked by everyone else. However, it does mean that a person is capable of engaging socially in an appropriate manner. It does mean a person can develop meaningful relationships.

These past couple of years have been challenging for most people. Social Wellness typically includes being involved in healthy relationships, whether family, friendships, through a social network, or even in public. Human beings have an innate need to make connections with others. Social wellness determines the ease or difficulty in making these connections, which affects the quality of one's life.

It is easy to understand the importance of physical and emotional wellness. It may be harder to comprehend how one's social interactions influence all areas of one's life. It's important when developing relationships that one defines which ones should become an intimate part of one’s life and which ones are best to be "friendly" encounters.

Some signs of social wellness are the ability to treat others with dignity, being able to respectfully communicate with others, and understanding your boundaries as well as the boundaries of others. There is confusion between respecting someone and being respectful. "Respect" and "respectful" may come from the same root word, but they do not have the same meaning. Respect is how we regard a person. Respectful is how we treat them.

Another sign of social wellness is developing assertiveness, which is neither passive nor aggressive. Learning conflict management and maintaining relationships that are meaningful and fulfilling are integral for social wellness.

As mentioned, the past couple of years have been challenging regarding social interactions. Individuals need to decide for themselves how best to meet these difficulties. Social wellness is all about relationships. How one interacts with family members, neighbors, community members, and even those outside of one's personal space creates social wellness.


Thoughts to Emotions: Emotional Wellness

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Emotional wellness consists of creating positive emotions and not allowing negative emotions to control our actions and our ability to live a meaningful life. It is interdependent with physical, social, environmental, mental/intellectual (how we think), and even spiritual wellness.

What causes emotions? Before there is an emotion or feeling, there is a thought. That thought might be a memory, or it might be a thought triggered by current external stimuli, or perhaps both. The brain reacts instantly (thinking) to something it notices, be it pleasant or frustrating. If the thought is powerful enough, it will trigger an emotional reaction.

If a stranger or friend gives an unexpected compliment, it likely conjures a positive, pleasant thought. That positive thought evokes a positive emotion, causing one to feel “good.” If the memory or external situation is perceived as a threat, a host of negative emotions can follow. Those negative emotions can affect all areas of life. An obsession over an unpleasant situation and negative emotion is like being a fly stuck to flypaper. Mentally observing the thought can help one choose a better response or way of reacting.

Imagine a woman knocks over her cup of coffee or tea, gets upset, shouts profanities, and throws her favorite mug into the garbage. Instead, maybe this woman cleans up the mess, refills her cup, and perhaps still mutters a few not-so-nice words? Which woman would you rather be around? Emotional Wellness does not mean everything goes well. It does not mean a person is always happy or handles everything perfectly. It means that one can choose how to respond to thoughts and events that happen in life. Emotional wellness lifts our spirits amid chaos.

Changing one’s perspective (changing thoughts) can help manage and create healthy emotions. Changing one's perspective may be difficult, or it may simply be one of those ah-ha moments that brings sudden enlightenment.

Years ago, I had an ah-ha moment that instantly changed my emotions, resulting in my changed behavior. After raising my own eight children, I found myself in my 50’s raising three little grandchildren. While I wanted my grandchildren, I was exhausted and sometimes irritable from the constant spills and messes. I remember the day clearly when I walked into the kitchen and saw the dishwasher open and dishes everywhere. I almost yelled out of frustration when a thought/voice came out of nowhere. "You could be raising disabled children who are in wheelchairs. They would be incapable of making messes." How did that thought come to me? I don’t know, but it changed me. Suddenly, I was grateful for raising healthy children who could choose to make a mess. I admit; changing one’s perspective is often not that easy, but it is worth the effort.

In Summary, thoughts evoke emotions. Positive thinking produces positive emotions that promote Emotional Wellness which, contributes to a quality, healthy, holistic lifestyle.


Holistic Health & Wellness: Why am I so tired?

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

The first article in this series explained the word "holistic" originated from the Greek word "holos," meaning whole, complete, or entire. This article is about the physical aspect of wellness.

Our physical bodies are very complex. Consequently, many things can influence the amount of energy one either does or does not have. Feeling overly tired takes away from the experience of feeling well. However, that may not mean we are sick, or it might.

Extreme fatigue may warrant a visit to the doctor in case something is going on beyond your control. With lab work and an exam, a doctor may discover problems you might not have been aware of yet. However, a person may come home with a clean bill of health, just as exhausted and frustrated.

Many things, including stress, can cause one to be overly tired. A lack of sleep is a cause of fatigue, but stress, worry, and too much caffeine can also cause poor sleep. Eating whole, healthy food, supplementing with necessary supplements, and avoiding sugary or processed foods can help with fatigue. Not enough physical activity causes fatigue. Negative thoughts and feeling overwhelmed or lonely may cause fatigue.

A healthy type of fatigue may happen after a day of hard work. There's a feeling of accomplishment. The fatigue one experiences when simply doing mundane chores may cause depression, which worsens fatigue.

If a medical physical gives no answers to what may be causing extreme tiredness, examining your daily life is needed. What are your daily thoughts, activities, interactions with friends and family, your goals or lack of goals, or your general outlook on life? Doing this may help you decide what needs to improve.

Never underestimate the power that stress has on the human body. Unresolved stress not only causes fatigued but may cause serious illnesses.

In summary, if you feel you are overly tired, honestly examining your life and improving your daily choices may solve your problems. If it does not help, make an appointment with your healthcare provider.