Blogishness, Self Improvement / Healthy Living, Self Improvement / Healthy Living

Hypothyroidism: A Search For the Cure: An Update

thyroid_glandIf you read my recent post (Hypothyroidism a search for the cure) you’ll know that I was recently diagnosed with Hypothyroidism—for the second time.  I was diagnosed several years earlier and after changing my diet I was cured of hypothyroidism, but I’ve since stopped doing the things which had cured me the first time, and I’ve been diagnosed, again.  I’m committed to healing myself the natural way, again, and to help others with their search for a cure, I wanted to document it here (also, remember, I’m not a doctor, this is just my experience and thoughts, etc.).

As an update, here’s what I’m doing to help me along in my search for a cure:

I’ve stopped eating broccoli, green peppers, and celery–unless they’re cooked.

I’ve stopped eating peanuts.

I’ve begun eating a spoonful of extra virgin coconut oil every day. 

I make sure to workout three times a week–at the very least going for a forty-five minute walk.

I’ve committed to reducing stress in my life and just completed a month long meditation weekly meditation class.

I’ve also had an hour long meeting with Dr. Mark Mincolla .   Dr. Mincolla is all about natural healing and had cured his own hypothyroidism.  We had a nice meeting and he did this thing where he puts tubes up to my throat and then tried to push my arm down while holding the tube there.  It’s suppose to show what foods weaken my system and which don’t.  On his recommendation I should no longer eat wheat, any type of nuts, or potatoes (along with all the foods mentioned above–and he liked the idea of a spoonful of coconut oil every day).  I’m not sure I buy into what he says, just because it seemed so odd, but he was recommended by a friend I respect, so I figured I’d give it a try.

As of today I feel as though I have no symptoms of hypothyroidism but I’ll be tested again in January and that will be the real “official,” test. 

 

Best Of, Self Improvement / Healthy Living, Self Improvement / Healthy Living

Hypothyroidism – An Experiment for the Cure

Recently, I was diagnosed with Hypothyroidism (underactive thyroid).  This is the second time in my life that I’ve been diagnosed with hypothyroidism.  The first time was back in 2005 when I was nineteen.

Here’s the story:

I was nineteen years old and my doctor at the VA diagnosed me with hypothyroidism.  I was prescribed Levothyroxine NA (Synthroid) 0.025 mg tablets.  After taking the pills for a few weeks I started to get really moody.  I stopped hanging out with friends and got a case of ‘the blues’.   (Now, granted, this could be correlated to a typical case of nineteen year old teen-age angst.)  But eventually, I decided that I wanted to stop taking the pills.

I consulted Dr. Google and I read that several people were claiming that Organic Virgin Coconut Oil was good for hypothyroidism.  After several weeks/months, I stopped taking my Synthroid and started taking a tablespoon of coconut oil every day and began taking my daily multi-vitamin and omega 3 pills.  Several months later, when I had my blood tested again, I no longer had hypothyroidism.  I was last tested in 2011 and I still had normal thyroid levels.  I haven’t been to the doctor since then, but I went this past Tuesday, and I was once again diagnosed with hypothyroidism.   (For these last few years I haven’t been taking my daily tablespoon of coconut oil and I’ve lapsed on my omegas and multi-vitamins.)

thyroid_gland

My doctor has again prescribed me Levothyroxine NA (Synthroid) 0.023 mg tablets.  I’ve decided, though, that since I’ve already beaten hypothyroidism once the natural way that I’m going to try again (and this time keep up with my regimen).

I’ve been researching diets all across the web, talking to people, and looking at all the possible options.  My next lab tests are in three months so I told my doctor that in three months if my thyroid function isn’t better naturally than I’ll take the medication.

I will detail my findings here.

I’m not trying to sell you a book or some magic formula (as I’ve seen on other sites across the web) I’m trying to beat this for myself and I’m hoping that I’ll be successful and that I’ll be able to pass on the success to others.

I’ve already beat it once.  Here’s hoping that I can again.  And you can too!

Symptoms:

Thinning hair (but I am getting a little older)

Tiredness (but I am in grad school full time, working, and the wife is pregnant)

Weight gain (pretty consistent 155 lbs (occasionally fluctuates a few pounds though))

Memory (possible memory problems but I’ve never had a great memory)

Iraq War VeteranMichael Anthony is an Iraq War Veteran and is the Author of: Mass Casualties: A Young Medic’s True Story of Death, Destruction, and Dishonor in Iraq.

Best Of, Self Improvement / Healthy Living, Self Improvement / Healthy Living

PTSD – Success Stories

Throughout the years I’ve received hundreds, upon hundreds, of email from people asking questions about PTSD.  From what to do about it for themselves, to friends, husbands, wives, sons, daughters, etc.  And throughout the years I’ve answered all emails personally with my own thoughts on what each situation calls for, and have written several blog posts on the subject matter, and throughout the years I’ve received emails back saying that “this helped,” or “that helped,” in regards to PTSD.

Well, now it’s been several years, and I know that PTSD is still prevalent in our military, but I also know that it IS being addressed and that there ARE answers and options out there for veterans.  I’ve already received many emails from people who’ve successfully dealt with PTSD, but now I think it’s time to do an actual call for these emails and stories.   So…

If you or a loved one have dealt with PTSD in some form, and it’s gotten better and has been dealt with in a successful way, then please shoot me an email and share your story.  I’ll be putting together some of the stories for a series of future blog posts.

Thanks!

Michael

Iraq War Veteran Michael Anthony is an Iraq War Veteran and is the Author of: Mass Casualties: A Young Medic’s True Story of Death, Destruction, and Dishonor in Iraq.

Related PTSD blog posts:

PTSD: What to Do When Your Spouse has PTSD (Updated Version)- Best Ways to Treat PTSD

PTSD: How to Prevent PTSD

PTSD: What to do when Your Child has PTSD

PTSD: What to Do When Your Spouse has PTSD

How Yoga Can Help Soldiers with PTSD: Part 3/3

Self Improvement / Healthy Living, Self Improvement / Healthy Living

SMART TIPS TO EAT HEALTHY ON BUDGET

Now-a-days, as there is an increase in the price of essential goods it became very challenging to eat healthy on a budget. It is very essential to eat nutritious food with secure diet to live healthier. Consuming nourishing food on financial plan is a tricky but not impossible. Making and choosing the best options will enable to make it possible. Below-mentioned are few tips which can be followed to nourishing consumption on a budget.

Planning a budget:                      

Prepare a budget of regular goods which are necessary by making wise decisions and stick to it. Always make a list of groceries which you want to buy before going to the supermarket. Following this will makes you to know the unnecessary outlays.

Search:

Search for the retailers which are  offering goods on discounts and schemes as it aid you to buy more foods in fewer amounts and also help in savings. These savings can be used in the next budget.

Purchase in bulk:

Bulk purchasing can save more incomes. Calculate the amount of food that your family sustain in a month and makes the purchases accordingly. Only buy foods which can be stored for a long time.

Buy season foods:

Instead of buying unseasonal foods which cost higher price, you can acquire the seasonal intakes which charges the lowest price and within your budget.

Approach local markets:

It is always a better choice to approach the local markets as it provides the essential for low cost and which comes with your financial plan. You can also find the organic and fresh food in such markets.

Use coupons and gift vouchers:

Coupons and gift vouchers can also be used for purchasing. Use these tickets which aid you to save earnings and offers discounts on the whole sum.

Storable foods:

Purchase preservative goods such as canned or frozen vegetables and fruits as they can be stored for long period and you can use whenever needed. If the storable consumptions are available for cheap, buy and preserve them in storage capacities.

Procure smart:

Don’t go in a rush and buy the unnecessary things, stick to your list without getting deviated towards your delights. Shop smart by comparing the value of an item as they are produced by distinct companies. Buy the items which are of best value and cost suitable price.

Work with scraps:

Rather than throwing the leftovers, preserve and use them as your next suppertime. Try to avoid waste and prepare food by measuring your family sustains. If the food prepared is left extra, seize it in the containers and have it in the next meal.

Rise own yield:

You can also raise your own yields if you have enough time to produce. Make use of your backyard and start with the small produces like vegetables and fruits as it ensure and allow you to use the fresh goods without any unsafe essences.

Maintain a healthy diet to stay fit and strong. You can also choose processed foodstuffs, taking advantage of discounts and deals and so on to eat nutritious foods on a budget. Make use of your savings or low interest credit cards to make the payments. If you are in middle of the month, out of cash or on a grocery shopping with the insufficient cash take short term loans such as payday loans  as these credit instant cash and don’t require a credit check.

Author Bio: I am Michelle Ryan from UK. I’m into Finance and Health who had experience in writing quality guest posts. Catch me @financeport

Best Of, Self Improvement / Healthy Living, Self Improvement / Healthy Living

Profile Piece: Vegan Dad Interview

This week, instead of doing a typical blog entry, I decided to do a quick interview with John Potter.  He’s a father, vegan, and blogger at: VegDad.com.  What’s great about John’s story is that he’s a man who turned his life around, and it all started when he changed his diet.

Tell me a little bit about yourself and who you were pre-vegan:

I am 37 years old, happily married to my wife of 10 years Amanda. And I have two beautiful little girls Jewel and Jessie hence my website and nickname Vegdad. I am currently a human resources director for a non-profit health center in Oklahoma. I have worked as a graphic and web designer for 10+ years and just recently decided to make a career change for the better. Pre-vegan I was your typical soon to be middle aged dad just kinda going through the motions and eating whatever I wanted, although I will admit I was never a huge fan of pork.

Going vegan is a pretty big life decision, what was it that spurred you to change everything and become vegan?

First was my health. My blood pressure was climbing, and my weight was at almost 230 lbs. I was dealing with depression even though I did not realize it…. And I was drinking way too much alcohol. I knew I wasn’t being the best parent but had no idea how much my diet was actually contributing to my overall state of mind. I then came across the documentary “Forks over knives” on Amazon and rented it. I watched the movie on a Thursday and by the following Sunday I made the declaration to my wife and kids that I was going Vegan. I immediately purchased “The China Study” and read it cover to cover further reinforcing my commitment to my health.

How was the transition? Any bumps in the road? Any unexpected, but pleasant, experiences?

It was phenomenal. For me I began running and eventually won several 5k events and trained to a point where I could run 14 miles at one go. The only bumps was realizing that eating out was not going to be an option unless I made sure the menu had an item I could manipulate. Pleasant experiences are everywhere; I recently talked with Rich Roll via email about my transformation. It was a very humbling experience speaking with one of the top vegan athletes in the world. My energy has gone through the roof and I constantly am seeking new challenges physically… And by the way the food tastes a lot better!!!

I’ve noticed that every vegan has a go-to argument they use whenever talking to meat-eaters. What’s your, quick, go-to argument that you use whenever you’re talking to a meat-eater?

I show them a before and after pic, then challenge them to a 5 mile run…. lol… I also utilize the anatomy of a carnivore versus a human and then ask them to go eat a piece of carcass on the side of the road next time they say they are carnivores…. I always recommend “The China Study” as a fall back. I might not be a Dr., but that book is written by one of the only Dr.’s in the country that realizes the importance of a plant based diet.

Favorite two dishes as a vegan?

Lately I have been on a vegan gyro kick…. I have not completed a perfect recipe for it but plan on posting it on my website vegdad.com once I do. My other favorite and fall back food is an Amy’s bean and rice vegan burrito for convenience. I normally do not recommend prepackaged foods, however in this fast pace world it is hard to rely solely upon whole vegan meals without supplementing a little.

You’ve told us about your pre-vegan now tell us a little about your life as a vegan now, and what you’re up to?

As a vegan I have won several 5k events. I dropped a total of 62lbs. lowered my blood pressure to normal and as of lately I have committed to becoming a vegan body builder. I packed back on 20 lbs. of which 14-16lbs are lean muscle gains. I started my blog vegdad.com and with my bodybuilding background I have started seeing a huge interest in younger vegans wanting to get big on plant based protein. I am currently considering writing a book on how middle aged men should consider my journey for their families’ sake. My wife and kids have been awesome, and my children eat more vegetarian daily. I am not sure if it was my being vegan that led to me become a Buddhist or vice versa. All I know is that the good karma that is in my life right now is awesome and the compassion that I feel for my fellow human and animal brethren grows daily.

Any final tips for the new vegans out there?

Research, research, research! Don’t listen to the carnivores. If someone says you can’t survive on it, know that you can as long as you do it right. Chips and coke are vegan, however six months of eating that way you will become the stereotypical representative of vegans (sick and pale). Eat right, eat diversely, take a multi-vitamin, get exercise and support the cause, support the planet, and support the future. Vegan Power!

Don’t forget to check out John’s blog: VegDad.com

 

Best Of, Blogishness, Blogishness, Comedy, ptsd, Self Improvement / Healthy Living, Self Improvement / Healthy Living, Uncategorized

PTSD: What to Do When Your Spouse has PTSD (Updated Version)- Best Ways to Treat PTSD

Lately, I’ve been getting a lot of comments, and emails, about my blog post: PTSD What to do When Your Spouse has PTSD. There are a lot of resources out there to help our loved ones with PTSD, but some things have changed since I originally wrote the article, and the article wasn’t as in-depth and helpful as it should’ve been, so an updated version is in order.  (Also, since all of the comments and emails I’ve received have been related to PTSD for military personnel, this article will be in reference only to treatment of PTSD for active duty or prior service military personnel—although, I’m sure, it can apply to the populace in the civilian world also suffering with PTSD.)

  • First, and foremost, the primary point of contact for any vet suffering from PTSD should by their local VA.  The staff at the VA are trained to handle veterans with PTSD, and what’s great about seeking therapy or counseling from the VA, rather than a private organization, is that the VA employs a lot of prior service military personnel as their counselors and therapists.  And 100% of the time I hear from other vets, and in my own experience, that it’s always easier to talk to another vet whose “been there” and “done that,” rather than some random therapist or counselor who has no idea.
    • Also, the VA has special services for the spouses and family members of military personnel, so a wife, or husband, or children, can seek their own counseling as well.

With that said, I’ve also heard from a lot of vets that the services offered at the VA are severely lacking and not helpful.  So it may work for some, but not for others.

Sometimes for vets, who are used to a certain tempo of physicality, and who aren’t used to sharing their feelings, it can be too odd and unwelcoming to have to sit down and suddenly talk about their feelings.  The good news is that there are a lot of other options, and a lot of them are shown to work better than typical therapy.

  • Neurofeedback.  A lot of people aren’t familiar with neurofeedback but the military has been pouring millions of dollars into neurofeedback programs that can help veterans with PTSD—and there are places all across the U.S. that offer it free to veterans.
    • What is Neurofeedback?
      • Basically, a bunch of doctor’s hook up sensors to a person’s scalp and the sensors read the person’s brain activity.  They then hook the sensors up to a computer program and somehow, through the sensors and the computer program, a person’s brain can actually be rewired.
  • I’ve actually done neurofeedback before and it can actually be a fun type of therapy.  Basically it’s like playing a video game, but instead of having a controller in your hands, your brain controls the movements on screen, and the program trains your brain to act in a certain way and thus rewires the parts of the brain affected by PTSD.  EVERY veteran I know who’s used the program has been pleased with the results.  And best of all, it’s not like therapy AT ALL, you literally play videogames with your mind—yes, I’m serious!—and sometimes they let you watch movies instead and your brain controls when the movies stop and play and pause, etc.
  • Link to an organization that details all the different places where a veteran can get free neurofeedback: http://www.homecoming4veterans.org/

 veteran with ptsd

  • Meditation.  Recently there was an article in the Washington Post about Transcendental Meditation and its usefulness to veterans.  (Link here.)  Basically, the military has been conducting a lot of research into what they call a “mental toughness” program and a main tenement of that program is meditation.  Meditation allows a person to sit alone in a quiet space and just BE with themselves, and the military’s research has shown that soldiers who meditate are less likely to get PTSD, and in the instances that a person has PTSD, it can be an effective coping mechanism, either by itself or combined with another program.
    • Meditation is probably the hardest thing listed in this program.  Seeking therapy or counseling can be easy because all a person has to do is talk.  Neurofeedback can be easy, because like I said, it’s just like playing a videogame.  But meditation can be the hardest, because a person has to force themselves to sit still, and quiet, for an hour a day—without falling asleep.  It sounds easy.  But it can really be difficult, especially if a veteran has PTSD because of the images and memories of war they see when they sit still and close their eyes.  But luckily for this, too, there are programs all across the U.S. which are designed to teach someone how to meditate within a few short weeks.  (A book on meditation recommended by the military’s mental toughness program is: Mindfulness in Plain English, by Bhante Henepola Gunaratana.)
  •  Another main tenement of the military’s mental toughness program and that has been shown to help with PTSD, is physical exercise.  Everyone knows the benefits of physical exercise on the body, but a lot of people aren’t aware of the benefits of physical exercise on the brain.  The military’s mental toughness program has shown that people, who exercise at least three times a week, are more adept at handling stress and dealing with emotional issues; and in separate studies, exercise has been shown to cure depression.  A fit body means a fit brain.  A lot of veterans who get out of the military often lose that physical part of their lifestyle, they may go from working out three times a week to only once, or none.  Lack of physical exercise takes as much a toll on a person’s body as it does their emotional state.
    • yoga for veterans with ptsdA good physical exercise that’s recommended for veterans suffering with PTSD is yoga.  Yoga can be very strenuous and physically demanding, and is often done in heated rooms over 100 degrees, and at the end of every yoga session there is a fifteen minute period of meditation.  With yoga a person will be able to combine two methodologies from the military’s mental toughness program.  They will have the purely physical component of the exercise and the mental component of the meditation.  It’s a win win.
  • There are many places and organizations that offer yoga free for veterans, and it’s usually done in a group format so it can be done with a spouse, but another great thing about yoga and meditation is that it can also be done in the comfort of one’s own house, which is always an added benefit.

The main thing to keep in mind when dealing with PTSD is that there ARE options.  It’s not like after the Vietnam War when the military and spouses and soldiers didn’t know what was going on; we know what’s going on now and there ARE cures.

Civilianized: A Young Veteran’s Memoir

In this dark humored War Memoir, Iraq veteran Michael Anthony discusses his return from war and how he defeated his PTSD. Civilianized is a must read for any veteran, or anyone who knows a veteran, who has returned from war and suffered through Post-Traumatic Stress Disorder (PTSD).

dark humored military memoir“An intense memoir.” -Kirkus

“I wont soon forget this book.” -Mary Roach

“A must read.” -Colby Buzzell

“[S]mart and mordantly funny.” –Milwaukee Journal Sentinel

“Anthony delivers a dose of reality that can awaken the mind…” Bookreporter

Order your copy of Civilianized: A Young Veteran’s Memoir .

Best Of, Self Improvement / Healthy Living, Self Improvement / Healthy Living

Interview with Lindsay Nixon the Happy Herbivore

Lindsay Nixon the happy herbivore interviewLindsay Nixon is a chef and the author of two vegan cookbooks: The Habby Herbivore and Everyday Happy Herbivore (and a third one is on the way: Happy Herbivore Abroad).  You can follow her blog at: HappyHerbivore.com.
Q: Your first book, The Happy Herbivore, features over 175 healthy vegan recipes, which is a huge number of recipes—most people, myself included, probably only know a dozen—so I’ve gotta ask, what keeps you going recipe after recipe?

A: What keeps a painter painting? Exactly 🙂

Q: What’s would you recommend for someone who wants to start coming up with their own recipes?

A: Get in the kitchen and try. Find your own style and vision. Don’t be afraid to fail.

Q: Your recipes are all healthy and vegan, but sometimes it’s hard to get someone to eat something healthy, and I’ve heard the best way to do it is a little bit at a time. So if you were trying to convince someone to start eating healthy, what’s the first thing you’d tell them to do; give up sugar, give up meat, give up dairy or wheat, etc?

A: If nothing else, give up dairy. It’s the worst. It’s a good starting point, too but I find most people have better success (long-term) when they make a total 180 rather than take baby steps, but we all have to do what’s best for us.

Q: You’ve mentioned to me that your father and brother-in-law both served in the military, and for all those veterans who are vegans/vegetarians or are thinking about becoming one, what tips can you give for when they’re out in the field or are deployed to a secluded area where a Whole Foods, or any grocery store for that matter , aren’t available? (I.E. What vegan snacks/foods would you recommend for a very, very, very long camping trip?)

A: A friend of mine is a vegetarian in the Army. He’s been deployed twice and both times they had vegetarian options in the field, which I think is fantastic. He also has a lot of care packages sent from the states. I sent him instant oatmeal, granola bars, trail mix, packets of peanut butter.

I’d have sent canned beans if they weren’t so heavy!

Another friend of mine works for the UN and spent about a year in rural Africa doing humanitarian relief work. She stayed vegan the entire time; she got by eating the vegetables and grains she could find (including digging yuca roots from the ground) and she took a suitcase full of mori-nu tofu.

I also took a class last summer on edible wild plants and will never look at the ground the same. Anyone who is camping or being stationed abroad (assuming it’s not the desert) absolutely should take one of those classes. You’ll never go hungry if their are leaves, weeds, flowers and roots to eat. Some are quite tasty!

Q: When you’re working on a new recipe how long does it take before you’re happy with it?

A: It depends. Most recipes I nail it on the first try. Others take a second go, a small tweak or something. A small handful took over 5 tries, but I really wanted it to work so I kept trying. Usually if it’s not a win first time I move on to something new.

Q: How do you decide which recipes make it into the book?

A: I have a large group of testers. Their feedback determines everything.

Q: Favorite recipe from The Happy Herbivore Cookbook?

A: Asking a chef to pick their favorite recipe is like asking a parent to pick their favorite kid 🙂

Q: You’ve got another book that recently came out, Everyday Happy Herbivore; what can we expect from your new book that wasn’t in your first?

A: EHH came out last December- – and I have a new book coming out this December, Happy Herbivore Abroad.

My first book (HHC) is all about comfort foods — recreating healthy and vegan versions of foods we grew up with like “fried” chicken, or “meatball subs” or pizza. EHH is more of a streamlined “back to basics” cookbook. HH Abroad, as the name suggestions, is international cuisine.

Q: Any last tips for someone trying to cook a healthy vegan meal?

A: Stick to the basics: fruits, vegetables, whole grains and legumes.

Read Part Two Of This Interview: Part Two of an Interview with Lindsay Nixon The Happy Herbivore

Best Of, Blogishness, Self Improvement / Healthy Living, Self Improvement / Healthy Living

20 Ways to Improve Your Mood and Enjoy Your Life

We’ve all had those days when we “woke up on the wrong side of the bed,” and we just couldn’t help but be miserable. Sometimes, this mood will last days, or even weeks, and it begins to take over our lives. With so many potential causes of stress (i.e. job, family, finances, etc.) it can be difficult to look beyond the stress and see the good in life, but it is
important that you try. A happier mood can start a positive cycle in your life, and a better outlook can, in turn, make you feel better.  When you are happy, others want to be around you. A happy mood can improve your health and help you get better sleep. Work can seem easier, more fun, and your day may appear to go by faster. This change in mood doesn’t have to be difficult. There are many small things you can do to improve your mood each day.

Exercise
– This is definitely the best way to improve your mood. Exercise releases chemicals in the brain that make us happy. It doesn’t have to be an intense workout either. Simply taking a walk or strolling through the mall will help.

  1. Meditate – Spend 10 to 15 minutes just sitting in a quiet room. Turn off your phone, close the door, and just focus on your breathing.
  2. Get Organized – Marginal chaos is unavoidable, but too much clutter can cause stress, anxiety, and even depression. Take on one space at a time, and before you know it, your home, office, car, and everywhere else you go will be neat, and you can find a space to relax.
  3. Set Achievable Goals – Sometimes big projects can seem overwhelming, but breaking them down into smaller tasks can be a bit more manageable. When you achieve each goal, you can feel a sense of accomplishment and make yourself happier in the process.
  4. Call a Friend – Actually pick up the phone and call someone. Talking to and laughing with a friend can make even the worst day better.
  5. Write a Letter – Don’t just email; actually sit down with a pen and write a letter.  Write to someone you haven’t talked to in a while and tell them whatever will make their day. Let them know how much you care and it may cheer you up as well.
  6. Take a Bath – Even if you have already showered for the day, sitting in a warm bath in a quiet room will help you relax and let go of any tension.
  7. Start a Journal – Putting your thoughts onto paper can help you deal with the struggles and celebrate the accomplishments in your life. Writing it all down can help you let go of bad thoughts and start fresh.
  8. Plan an Event – Plan a lunch date or a dinner party with your friends and put it on your calendar. With the event on paper, you will have something to look forward to, and you can physically see some of the blessings in your life.
  9. Start a Hobby – Try painting, photography, scrapbooking, or whatever else may interest you. Use your hobby to escape and forget about your stress for a while. Make sure your hobby doesn’t become a chore. Have fun.
  10. Let in the Sunshine – Go outside or stand in a sunny window for a few minutes and soak up the vitamin-D. It’s been proven that sunshine on our skin releases hormones that make us feel good.
  11. Volunteer – You may think that you don’t have time or that you don’t have the skills, but the truth is, everyone has the ability to help other. I’m sure there are two or three hours every month when you have some free time. Even this small amount of time could make a huge difference in someone else’s life.
  12. Donate to Charity – Giving to charity will definitely make you feel better about yourself. Even the smallest amounts ($5 or $10) can help make a dent in the funds necessary for these charities to be successful. Just pick which cause you want to support and send in any amount you can afford. You will be glad you did.
  13. Listen to Music – Listening to my favorite song always puts me in a better mood. Whether you prefer upbeat pop or soothing classical music, your favorite tunes are sure to help your bad day.
  14. Dance – You don’t have to be a professional or dance in public, but if you just move around and release some of your tension, your mood will improve.
  15. Laugh – It really is true that “laughter is the best medicine,” especially when it comes to your mood. Laughter or simply smiling will release endorphins to cheer you up.
  16. Touch Your Toes – Most people store their tension in their hips. Bend over and touch your toes, or get as close as you can, and hold that position for a few moments.  Then roll up slowly and think about releasing all of that tension.
  17. Read a Good Book – Find a relaxing place to sit and read. Get lost in the story and set aside your worries for a while.
  18. Forgive Yourself – We all have something we regret in our past. Think of all of those pitfalls, write them down if you have to, and let them go. You deserve forgiveness, and you shouldn’t hold on to your regrets.
  19. Think About Tomorrow – Even on your worst days, you can always remember that tomorrow will be new. Spend a few minutes reflecting on your accomplishments and what you hope to accomplish in the future. There are many blessings in your life, even if you may not feel blessed now. Let go of the bad, and start again tomorrow.

Vanessa Lang is an author who writes guest posts on the topics of business, marketing, credit cards, and personal finance.  Additionally, she works for a website that focuses on educating readers about http://www.paydayloansonlineresource.org/average-interest-rates-for-payday-loans

 

Best Of, Self Improvement / Healthy Living, Self Improvement / Healthy Living

Veteran Wellness and The War Within – Guest Post – Part 1

Your tour of duty is over.  You march off the airplane after the long trip home, conscious of the different looks your uniform receives.  Most are ones of appreciation.  Simple nods or even out right thanks given by strangers who try to stand a bit straighter when addressing you.  Others are thinly veiled looks of disgust, and you’re not sure if it’s you or your uniform they cannot stand.  But at least it’s some sort of acknowledgement—a sign that the past eighteen months were real.  The worst are the people who don’t even seem to see you.  Rushing past you on errands, they bark orders on cell phones while drinking mocha lattes from Starbucks.  Some sit at restaurants gorging themselves in front of the flat screens which hang on the walls.  CNN is the station.  But the diners only put their forks down when the stats from last night’s game are read by the announcer.  And as you take those first steps back into your hometown, the haughty ignorance of your sacrifices makes you hotter than the Iraqi sun.

The war has just begun.

You’ve dedicated your entire life to protecting your country.  But now it’s time to protect your self.  Remember what the flight attendant said right before you took off—put your mask on first before helping others.  You outrank her, perhaps.  Yet her command is one which, if ignored, could cost you.  Just like it has cost thousands of veterans.  From suicide to Post Traumatic Stress Disorder (PTSD), the fight continues long after you leave the battlefield.  And if you want to come out of this war alive, you better stand at attention.  Health is a General who grants no leave.

First in the Veteran Code of Health is Thinking.  The average person has 60,000-70,000 thoughts everyday, most of which are negative.  For military personnel returning home, it can be even worse.  The transition back into normal life is rarely easy.  The constant threat of death is now thousands of miles away, but the nervous system is still on high alert.  This continuous stimulation of what’s called the Sympathetic Nervous System (SNS) keeps one in a state of fight or flight and keeps the Parasympathetic Nervous System (PNS) inhibited.  The PNS is in charge of repair and digestion.  Thus, over- activation of the SNS eventually degrades a person’s physical health.  This inability to recover due to simply living too much in the mind is a critical example of how the physical is connected to the mental.

But we are the commanders of these thoughts, all of which have an etiology in either Love or Fear.  Fear is nothing but False Evidence Appearing Real, and it can only survive in the future.  The past is the home of guilt and regret.  Closely related to Fear, these emotions cannot exist in the Now either.  Living in the Now makes Fear impotent, leaving only Love to guide our thoughts.  Living in the Now also allows us to realize our full potential since it is only at this moment that we can do anything.   However, most of us have been indoctrinated into the concepts of linear time such that living in the Now is almost not tangible.  Thankfully, authors such as Eckhart Tolle, Paul Brenner, and others have written extensively on how to truly become a Master of the Moment.

Breathing is next in the Veteran Code of Health.  The healthy human body can survive weeks without food and days without water, but we can only last a few minutes without oxygen.  Intimately connected to thoughts, a person’s respiration rate increases when under stress.  Whether it be from a fire fight on the field of battle or an argument in the kitchen with the spouse, stress is stress and will usually cause a person to breathe faster.  Thus, one of the ways to unwind the system and decrease levels of stress in the body is to practice control of one’s breathing and to slow respiration down.

To learn this essential skill, a person would lie down on their back with one hand on the chest and one hand on the belly. One then takes a big, diaphramatic breath in through the nose. The hand on the belly should rise for the first two-thirds of the breath while the hand on the chest should only move during the last third of the inhalation. Exhalations can occur through either the mouth or the nose before repeating the process, noting how the body relaxes with each breath.

Proficiency with this technique is vital as the average person breathes 25,900 times a day.  And since the body is only designed to breathe through the mouth when under stress, faulty breathing mechanics can literally create negative thought patterns and cause a vicious cycle of stress hormones to circulate throughout the body as the SNS continually runs in the red.

The third concept in the Veteran Code of Health is Hydration.   Our bodies are 72% water, and every physiological task the body performs depends on both the quality and quantity available for those processes.  Dr. Batmanghelidj, author of Your Body’s Many Cries for Water, states that optimal hydration levels occur when one drinks half of his/her body weight in pounds in ounces of water each day.  So 150lb person would need to drink 75oz of water every day.  When hydration levels in the body are suboptimal, the SNS goes into action and the body cannot recuperate.  As the cellular machinery grinds to a halt, the body turns first to sugar and then to other forms of toxic stimulants in a search for nutrition to run the system.  Unfortunately, this approach only magnifies the problem as, like all the body’s biological processes, digestion and detoxification both require adequate amount of water to function properly.

The rule hydrate before you medicate can be applied to any condition the military veteran faces when returning home: lack of water in the bloodstream causes hypertension; constipation is a clear sign the body is working hard to scavenge water from any source to hydrate properly.  Even the problems of PTSD are exacerbated by an insufficiency of water as additional stress taxes the system.  Yet, these neurological signs which often get misdiagnosed as depression or other “mental illnesses” are often a signal the body is severely dehydrated.  The effects are insidious and commonly ignored until they manifest as symptoms for a particular “condition.”  But the brain is 85% water.  Thus, like a plum slowly turning into a prune, the result of prolonged dehydration on the neurological system can eventually be catastrophic.

Part Two of Article: Click Here.

Of course, each of the concepts above has only been briefly introduced.  For a more thorough discussion on how you can take responsibility for yourself and be in control of your own health destiny, visit the author’s website at www.triumphtraining.com.