What better way to show you are dedicated to giving this new life every advantage in the world than to arrange for a pregnancy massage from a specially certified therapist. Each session is designed to…
One of the best things we can do for our bodies is to “get out of the way”! Believe it or not, our body can actually do a great job of healing itself, or functioning quite optimally when it’s allowed to do so. The body does this by reacting to what “stresses” are put upon it and finding homeostasis through temporary changes or more permanent adaptations. Even the brain will make quick reactions to things in the form of neurotransmitters and neural firing or long term adaptations in adopting new ways of perceiving things or hard-wiring changes.
A statement capturing the above sentiment is from Goodheart (1989) on healing, “People are healed by many different kinds of healers and systems because the real healer is within. The various healing modalities are merely different ways of activating the inner healer.” 1
Are you of the Mechanist (Rationalist) or Vitalist (Empirical) Approach?
The standard or “orthodox” medical practice in the U.S. follows a mechanist approach, where symptoms are perceived as bad and should be minimized or suppressed through surgical or pharmaceutical means. This seems great at the surface level. If something is causing me pain or discomfort let me do something to relieve or eliminate that pain. If I am having nausea or diarrhea because of something in my gut, let me take something to stop the vomiting or diarrhea. Underlying this “quick fix” of symptom alleviation is THE PROBLEM. The body is trying to rid itself of the “problem” by expelling if forwards or backwards! There are many medical conditions for which it is okay to consider treating symptoms, and for some this is vital. However, it is preferable for this to be done in conjunction with identifying the source of the problem, so a long-term fix can be explored.
A Vitalist approach views symptoms as part of the healing process, not a problem that should be hidden. Many branches of health care use this philosophy including: chiropractors, osteopaths, naturopaths, and practitioners of Chinese or Indian medicine advocate this Vitalist approach. By suppressing the symptoms, the practitioner may actually be extending the illness or exacerbating the problem. Researchers at the University of Maryland found taking aspirin for the flu may prolong the illness up to 3 days. Acetaminophen (Tylenol) or aspirin interferes with the normal fever response that fights the infection (Burke, 2000).
Listening to the Symptoms tell you Where the Problem Lies
Rather than reducing or eliminating the symptoms, what if we tried to increase our sensitivity to it. For example, if we took antibiotics to fight a bacteria, are we enhancing the body’s immune response to this foreign agent or “giving it” something to help, much like a crutch. A quote from unknown origin:
Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.
This is at the heart of the Vitalist approach. The body is great at adaptation but we have to let it “learn” to adapt- not “feed” it some drug that forces it to do something. A quote from the Nobel Prize winner, Rene Dubos, Ph.D. remarks, “Good health is a process of continuous adaptation to the myriad of microbes, irritants, pressures and problems which daily challenge man.” This is also at the heart of exercise training. You must “overload” a system in order to get an improvement in function. You literally must stress it, and let it endure that strain in order to get the adaptation. Likewise, by putting your body in destabilized environments, you will gain a better sense of balance, in order to stabilize yourself. Recent evidence has found that anti-inflammatory agents actually weaken the endurance training effect.
Fortunately, medical advances have allowed us to treat many illnesses effectively and safely, and it is always advisable to follow the advice of your doctor. Allowing your body to adapt to certain stresses can be very positive in certain scenarios, but it is important to recognize when this doesn’t come at a risk of increasing morbidity, mortality, or increasing the likelihood of illness complications.
To Drug or Not to Drug: that is the Question
No one likes being depressed. About one in 10 Americans takes some sort of antidepressant medication. It is the most commonly prescribed drug in the U.S. according to a report published in the Archives of General Psychiatry (2009). While the U.S. may not be a Prozac Nation, as popularized in 1994 by the author Elizabeth Wurtzel, the rates almost doubled from 1996 to 2005 (5.84% to 10.12%). A report in the Journal of the American Medical Association found it to work best in only severe cases of depression and exercise had similar effects in the short term treatment and better effects in long term treatment! The difficulty lies in getting someone to exercise when they are depressed. Thus, an integrated approach is often the best, and this includes psychological counseling as well.
Sometimes Less is More
A take away from this article should not be that standard medical care is bad. Far from it. Many M.D.s are very knowledgeable in areas outside of their standard practice and advocate expressive, rather than suppressive therapies. The take away should be to not rush for a drug to hide or mask your symptoms, but focus on what is the root of the cause, and take action to address this. The term iatrogenic is used for the inadvertent problem caused by a medical treatment. In fact, reports estimate it to be the third leading cause of death in the U.S. with 225,000 to 250,000 dying from iatrogenic diseases annually! While it is hard to say how many of these deaths could have been avoided, it is quite obvious that minimizing invasive treatments until they are necessary is the best plan of action.
Complementary or Integrated medicine can possibly have the answer to a majority of the health issues presented. The Medical Fitness Network believes those professionals are the future of health care.
Dr. Mark Kelly Ph.D., CSCS, FAS, CPT has been actively involved in the fitness industry spanning 30 years as a teacher of exercise physiology at academic institutions such as California State University, Fullerton, Louisiana State University, Health Science Center, Tulane University and Biola. He was an exercise physiologist for the American Council on Exercise, a corporate wellness director, boot camp company owner and master fitness trainer.
Thanks to the Internet, we can easily become overloaded with conflicting nutrition information. A few Google searches will leave you confused about carbs, calories, keto, inflammation, weight management, and sports supplements. How do you know what and whom to believe?
I have Parkinson’s. I call it “accelerated aging” because it is a progressive neurologic disorder that simulates aging. On my bad days, I feel ten to twenty years older than I am.
For your information, a bad day, for me, has me struggle to get out of bed specifically having to focus all my energy on one arm and then the other arm to just move enough to get my bed cover off my body in hopes of coming up with a strategy to get out of bed and to the bathroom in time. I stressfully drive to the gym and at least show up to the one-hour fitness class. I put on boxing gloves to hit the bag and my arms don’t respond to what my mind is commanding that they do. But I show up. I then go home and walk around my house because I cannot find a comfortable place to sit. Medical marijuana allows me to sit, but makes work, household chores (if fact, almost everything) impossible. The term of art for this phenomenon is “off periods.”
What I can say is that, when I am doing something purposeful, I somehow am able to muster the strength and, yes, courage to get up on stage and provide inspiration to my audience. I love standing in front of a group and provide words of wisdom that help others to change their behavior. It is how I “make a difference.”
For example, I just traveled from Sarasota, Florida to Las Vegas, Nevada on Tuesday, attended a reception Tuesday night, attended breakfast with the Medical Science Liaison Society on Wednesday, did a 45 minute inspirational talk, attended much of the conference, enjoyed the Awards banquet, went out late with a group of attendees, went to be late, got up early on Thursday and travelled back to Florida. The thing is that I was on the whole time. I had my slower moments, but was able to summon the energy to stay engaged the whole time. I call it the “power of purpose.” It happens to me every time that I have an engagement. I also call it “staying engaged.”
By way of a second real-life example, last Tuesday, I flew to New York City, On Wednesday, I attended my father’s induction into the High School Athletics Hall of Fame. On Thursday, I was in the audience of the Wendy Williams Show, talk about the power of positivity waiting in line with some pumped up people at 7:00 am. On Friday, I took a train 2 hours each way to inspire about 100 individuals at the Mid-Hudson Parkinson’s Association. Finally, on Sunday, my wife and I threw her mother an 80th surprise birthday party. We flew back Tuesday and I was useless for several days. My point is that you can summon the energy to overcome anything for a finite period of time if it is in line with your purpose.
Stay Engaged. Fulfill your Purpose. Make a Difference. Have Faith.
John Baumann is a 17 year veteran of Parkinson’s who has demonstrated the desire and discipline to continue to have an amazing life. He exemplifies the word “resilience” starting out as an attorney, then, after getting the news that he has Parkinson’s, continuing to practice for ten more years while getting prepared to fulfill his lifelong dreams of teaching at a University, writing a book on success, and finding his life’s purpose as an inspirational speaker. John graduated from the University of Massachusetts and Cornell Law School. He worked for Exxon for 10 years before accepting the position of General Counsel of Steel Technologies. John was diagnosed with Parkinson’s in 2002 when he was 41 years old. Since being diagnosed, he has taught law at the University of Louisville, College of Business, written a book entitled, Decide Success: You Ain’t Dead Yet, and delivered over 100 keynote presentations.
The rising rate of prostate cancer necessitates developing better methods to prevent and treat prostate cancer. Prostate cancer is the third leading cause of cancer death among U.S. men, according to the American Cancer Society. The country’s 3.3 million prostate cancer survivors account for 21 percent of all cancer survivors.
There are many reasons why a cancer patient should stay as active as possible through cancer treatment and recovery. I will begin by pointing out a few studies that show how exercise can benefit cancer patients. These studies demonstrate how exercise can reduce certain side effects from treatment, increase energy, decrease stress, and improve quality of life. In the last article of this series, I will suggest ways to develop an exercise program that is based on an individual’s needs and is safe and effective.
There is evidence to support the use of exercise in prostate treatment. Exercise plays a role in the all-around improved physical and mental health and therefore should be considered in the treatment plan. We know that exercise can decrease recurrence for some cancers and the role it plays in weight control, which is correlated with some cancers. For prostate cancer specifically, data indicates that obesity increases the aggressiveness of prostate cancer, and thus mortality. Men receiving androgen deprivation therapy are at higher risk for depression. Exercise reduces depression.
Studies do have their limitations. Some use self-reported data about lifestyle and exercise. Moreover, there may be a low number of minority participants who may often have higher cancer rates. The following are a few of the published studies, which confirm that exercise should be included in the treatment plan for prostate cancer patients.
Studies have suggested that patients with high levels of physical activity had a lower rate of disease progression and also reduced mortality from prostate cancer. Ying Wang, PhD, a senior epidemiologist in the Epidemiology Research Program at the American Cancer Society in Atlanta, and colleagues analyzed data on 10,067 men diagnosed with non-metastatic prostate cancer between 1992 and 2011. Men with prostate cancer, which hasn’t spread may have longer survival the more they exercise. A study demonstrated that men who were the most physically active had a 34% lower risk of dying from prostate cancer when compared with men who were the least physically active. Men who either maintained or increased their exercise level also benefited. Prostate cancer patients who kept up a moderate to high level of physical activity also had better survival prognoses compared with their more sedentary counterparts. Those men who were more active before diagnosis were more likely to have lower-risk cancer tumors and a history of prostate screenings. They were also leaner, more likely to be nonsmokers and vitamin users and they ate more fish. Wang concludes, “Our results support evidence that prostate cancer survivors should adhere to physical activity guidelines, and suggest that physicians should consider promoting a physically active lifestyle to their prostate cancer patients.”
Androgen Deprivation Therapy leads to numerous side effects, which can be decreased through exercise. Side effects of ADT include loss of muscle, increase in fat mass and osteoporosis. Risk for diabetes and heart disease also increases. Brian Focht, reported at the November AICR convention, that functional ability increased dramatically as did quality of life for those that exercise, and side effects of ADT were reversed.
Exercise can decrease blood sugar levels, which lower insulin levels and also helps to lower inflammation. There does appear to be a positive association between insulin levels, inflammation and prostate cancer risk.
The evidence for physical activity in reducing anxiety and depression, while increasing general-well being is fairly substantial. Improving well-being can have a dramatic beneficial effect on sexual function. Consistent exercise will also help to lower insulin, blood sugar, and improve overall cardiovascular health, all of which have positive impact on erectile dysfunction and libido.
In 2016, Rider and Wilson studied the connection between ejaculation and prostate cancer, which was published in European Urology. Men that reported higher ejaculatory frequency were less likely to be diagnosed with prostate cancer. This study showed a beneficial role of frequent ejaculation particularly for low-risk disease.
Some doctors have traditionally told patients to rest during this time but Favil Singh’s research confirms the importance of getting fit prior to surgery. Singh’s research published in the journal Integrative Cancer Therapies has shown that a regular dose of physical activity prior to surgery helps the recovery process. This reduces time in the hospital.
Singh stated “This is the first time we’ve been able to demonstrate the benefits of ‘pre-habilitation’ for prostate cancer patients. It is safe, side effect-free and can be done while undergoing chemo or radiotherapy. Just two sessions a week of resistance and exercise training for six weeks can make a difference to recovery.”
Often, there is a waiting period in between diagnosis and surgery. If fitness level can be improved before surgery the patient, then the patient goes into the surgery stronger and may have a better recovery.
The American Cancer Society and American College of Sports Medicine recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week. This advice is a good goal for those who have been inactive. Unfortunately, in my view this is insufficient for a significant number of cancer patients. Having worked with cancer patients for over 20 years, I believe that this recommendation needs to be changed. It is impossible to include aerobic exercise, strength training, and other exercise methods in the current recommended time frame.
Carol J. Michaels is the founder and creator of Recovery Fitness® LLC, located in Short Hills, New Jersey. Her programs are designed to help cancer survivors in recovery through exercise programs. Carol, an award winning fitness and exercise specialist, has over 17 years of experience as a fitness professional and as a cancer exercise specialist. Visit her website, carolmichaelsfitness.com
Steven C. Moore PhD, et al, Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Intern Med. 2016; 176(6): 816-825.
Lynch B.M., Dunstan D.W., Vallance J.K., Owen N. Don’t take cancer sitting down: A new survivorship research agenda. Cancer. 2013, Jun 1; 119(11): 1928-35 Medicine
Kristina H. Karvinen, Kerry S. Courneya, Scott North and Peter Venner, Associations between Exercise and Quality of Life in Bladder Cancer Survivors: A Population-Based Study, Cancer Epidemiology and Biomarkers Prevention May 2007, 10.1158/1055-9965
Gopalakrishna et al, Lifestyle factors and health-related quality of life in bladder cancer survivors: a systematic review. Journal of Cancer Survivorship, 2016 (5): 874-82
Vallance, J., Spark, L., & Eakin, E.. Exercise behavior, motivation, and maintenance among cancer survivors. In Exercise, Energy Balance, and Cancer (2013) (pp. 215-231). Springer
Cannioto et al., The association of lifetime physical inactivity with bladder and renal cancer risk: A hospital-based case-control analysis, Cancer Epidemiology, Volume 49 August 2017
Cramp F, Byron-Daniel J. Exercise for the management of cancer-related fatigue in adults. Cochrane Database Syst Rev. 2012; 14(11): CD006145.
Booth FW, et al., Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr; 2(2): 1143-211.
Stephanie Cash et al, Recreational physical activity and risk of papillary thyroid cancer among women in the California Teachers Study. Cancer Epidemiology, Feb 2013,37(1): 46-53
Hwang, Yunji MS; Lee, Kyu Eun MD, PhD; Park, Young Joo MD, PhD; et al, Annual Average Changes in Adult Obesity as a Risk Factor for Papillary Thyroid Cancer: A Large-Scale Case-Control Study, Medicine, March 2016, Mar; 95(9): e2893
Cao Y, Ma J. Body mass index, prostate cancer-specific mortality, and biochemical recurrence: a systematic review and meta-analysis. Cancer Prev Res (Phila). 2011; 4: 486-501.
Galvao, et al. Combined resistance and aerobic exercise program reverses muscle loss in men undergoing androgen suppression therapy for prostate cancer without bone metastases: a randomized controlled trial. J Clin Oncol. 2010 Jan 10; 28(2): 340-7.
Galvao, et al. Exercise can prevent and even reverse adverse effects of androgen suppression treatment in men with prostate cancer. Prostate Cancer Prostatic Dis. 2007; 10(4):340-6.
Winters-Stone KM, et al. Resistance training reduces disability in prostate cancer survivors on androgen deprivation therapy: evidence from a randomized controlled trial. Arch Phys Med Rehabil. 2015 Jan; 96(1): 7-14.
Giovannucci EL, Liu Y, Leitzmann MF, Stampfer MJ, Willett WC. A prospective study of physical activity and incident and fatal prostate cancer. Arch Intern Med. 2005; 165: 1005-1010.
Storer TW, Miciek R, Travison TG. Muscle function, physical performance and body composition changes in men with prostate cancer undergoing androgen deprivation therapy. Asian J Androl. 2012, Mar; 14(2): 204-21.
Focht, Brian C.; Lucas, Alexander R.; Grainger, Elizabeth; Simpson, Christina; Fairman, Ciaran M.; Thomas-Ahner, Jennifer; Clinton, Steven K., Effects of a Combined Exercise and Dietary Intervention on Mobility Performance in Prostate Cancer, Medicine & Science in Sports & Exercise. May 2016:48(5S): 515.
Rider J, Wilson K.et al. Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow up, European Urology. December 2016, volume 70, issue 6
Singh F. et al. Feasibility of Presurgical Exercise in Men With Prostate Cancer Undergoing Prostatectomy, Integrative Cancer Therapies (2016). DOI: 10.1177/1534735416666373
Wang et al, Recreational Physical Activity in Relation to Prostate Cancer–specific Mortality Among Men with Nonmetastatic Prostate Cancer. European Urology July 2017 online bit.ly/2tXMK6Y
According to the World Health Organization (WHO), hundreds of millions of people suffer every day from chronic respiratory diseases (CRD). Currently in the United States, 24.6 million people have asthma1, 15.7 million people have chronic obstructive pulmonary disease (COPD)2 while greater than 50 million people have allergic rhinitis3 and other often-underdiagnosed chronic respiratory diseases. Respiratory diseases do not discriminate and affect people of every race, sex, and age. While most chronic respiratory diseases are manageable and some even preventable, this is what is known about the nature of chronic respiratory diseases4:
- Chronic disease epidemics take decades to become fully established.
- Chronic diseases often begin in childhood.
- Because of their slow evolution and chronic nature, chronic diseases present opportunities for prevention.
- Many different chronic diseases may occur in the same patient (e.g. chronic respiratory diseases, cardiovascular disease and cancer).
- The treatment of chronic diseases demands a long-term and systematic approach.
- Care for patients with chronic diseases should be an integral part of the activities of health services, alongside care for patients with acute and infectious diseases.
Exercise and CRD
If you are a health and fitness professional, some of your clients may be suffering from a chronic respiratory disease and you may be an important source for relief. Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and shortness of breath. While it might seem odd that exercise improves breathing when one is short of breath, exercising really does help one with respiratory disease. Exercise helps the blood circulate and helps the heart send oxygen to the rest of the body. Exercise also strengthens the respiratory muscles which can make it easier to breathe.
Beneficial Types of Exercise
There are several challenges to exercise prescription and physical activity participation in this population, but a large body of evidence demonstrates important health benefits from aerobic exercise. Resistance training has also been shown to increase muscle mass and strength, enhancing individuals’ ability to perform tasks of daily living and improving health-related quality of life.5
Aerobic exercise is good for the heart and lungs and allows one to use oxygen more efficiently. Walking, biking, and swimming are great examples of aerobic exercise. The guidelines are approximately the same as generally healthy individuals. One should attempt to train the cardiorespiratory system 3-5 days a week for 30 minutes per session. One should exercise at an intensity level of 3-4 on the Rating of Perceived Exertion Scale (Scale Rating from 0 Nothing at All-10 Very, Very, Heavy).
Resistance exercise increases muscular strength including the respiratory muscles that assist in breathing. Resistance training usually involves weights or resistance bands but using one’s own body weight works just as well depending on the severity of the symptoms. It is recommended that one should perform high repetitions with low weight to fatigue the muscles. This type of resistance training also improves muscular endurance important for those with CRD. Resistance training should be performed 2-3 days a week working all major muscle groups.
Stretching exercises relax and improve one’s flexibility. When stretching, one should practice slow and controlled breathing. Not only does proper breathing help to deepen the stretch, but it also helps one to increase lung capacity. One should gently stretch all major muscles to the point of mild discomfort while holding the stretch for 15 to 30 seconds, slowly breathing in and out. Repeat each stretch 2-3 times. Stretching is an effective method to warming up and cooling down before and after workout sessions.
When exercising, it is important to remember to inhale in preparation of the movement and exhale on the exertion phase of the movement. An individual should take slow deep breaths and pace him/herself. It is recommended to purse the lips while exhaling.
Use of Medication
If an individual uses medication for the treatment of respiratory disease, he/she should continue to take the medication based on his/her doctor’s advice. His/her doctor may adjust the dosage according to the physical activity demands. For example, the doctor may adjust the flow rate of oxygen during exercise if one is using an oxygen tank. In addition, one should have his/her inhaler on hand in case of a need due to the increase of oxygen demand during exercise.
Fitness professionals can effectively work with those who have a chronic respiratory disease providing them with a better quality of life through movement. You as their health and fitness coach can provide a positive experience to facilitate an effective path to better health and wellness.
Expand your Education to Work More Effectively with these Clients!
Check out CarolAnn’s 4 hour course with PTontheNet, Respiratory Disease and Exercise. The goal of this course is to educate health and fitness professionals on how to effectively implement exercise training techniques and work with clients that suffer from various respiratory diseases to help develop strength, flexibility, balance, breathing, and improve their quality of life. Click here to learn more about the course.
Known as the trainers’ trainer, CarolAnn has become one of the country’s leading fitness educators, authors, and national presenters. Combining a Master’s degree in Exercise Science/Health Promotion with several fitness certifications/memberships such as FiTOUR, ACSM, ACE, AFAA, and LMI, she has been actively involved in the fitness industry for over 25 years. She is currently the Founder and Director of Education for Chiseled Faith, a Faith Based Health and Fitness Program for churches. Visit her website, www.CarolAnn.Fitness
- 2015. NHIS Data; Table 3-1. www.cdc.gov/asthma/nhis/2015/table3-1.htm
- Mannino DM, Gagnon RC, Petty TL, Lydick E. Obstructive lung disease and low lung function in adults in the United States: data from the National Health and Nutrition Examination Survey 1988-1994. Arch Intern Med. 2000;160:1683–1689.
- CDC, Gateway to Health Communication and Social Marketing Practice. Allergies. https://www.cdc.gov/healthcommunication/toolstemplates/entertainmented/tips/Allergies.html
- World Health Organization http://www.who.int/gard/publications/chronic_respiratory_diseases.pdf
- Eves ND, Davidson WJ. Evidence-based risk assessment and recommendations for physical activity clearance: respiratory disease. Applied Physiology Nutrition and Metabolism. 2011;36(Suppl 1):S80–100. [PubMed]
Imagine…You’ve planned a big trip and you anticipate that there will be lots of walking and climbing steps, and you’re worried you won’t be able to keep up. Get rid of your doubts and learn how to get ready now.
The numbers are in and the facts are clear: gratitude helps you live longer. That’s because the more grateful you are for what you have, the happier you are. And the happier you are, the healthier you’ll be. Gratitude doesn’t just improve your physical, psychological and emotional health — it also makes you into a nicer person. Here’s how it happens.
Gratitude Improves Physical Health
People who display gratitude have:
- 16% fewer physical symptoms
- 10% less physical pain
- 25% increased sleep quality
Cancer survivors like Barbara Tako believe that “actively choosing to regularly practice gratitude is a powerful tool to manage the worries and fears of being a patient or a survivor.” This may be because the regions of the brain that are involved in happiness are also involved in blood-vessel function and inflammation. Studies have shown that levels of the stress hormone cortisol tend to rise and fall with emotion. People who practice gratitude experience less stress, because they don’t tend to dwell on negatives and feel more empowered to overcome hurdles.
Gratitude Improves Psychological Health
Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. According to Dr. Robert A. Emmons of the University of California, Davis, a leading gratitude researcher, gratitude increases happiness and reduces depression.
Gratitude Improves Self-Esteem
A grateful person is more likely to accept that someone else is being nice to him. He’s able to take the kindness that someone else shows him at face value, because he believes that he’s a person worth of receiving kindness. On the other hand, someone with low self-esteem leans towards seeing an act of kindness with a skeptical eye. He’s more likely to think that his benefactor had ulterior motives and is simply trying to get something from them.
Gratitude Increases Mental Resilience
Research shows that gratitude not only reduces stress, but also plays a major role in overcoming trauma. 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. When you can recognize, even in the worst of times, that you have things you can thankful for, you’re more likely to have the resilience to bounce back.
Gratitude Makes you More Likely to Exercise
If you have less pain and are feeling rested, you’re more likely to exercise. Grateful people exercise more often and are more likely to attend regular check-ups. Both these facts contribute to longevity.
Gratitude Makes you into a Nicer Person
Saying thank you and showing appreciation for favors makes you into a nicer person. But the benefits don’t end with the nice words. Showing appreciation actually helps 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. Sending a thank-you note to the therapist who called you to check how you where doing after a challenging OT session can lead to a new friendship. By becoming more trusting, social, and appreciative, you can deepen your existing relationships and make new friends.
So how do we go about cultivating this captivating trait of gratitude?
The Easy Key to Cultivating Gratitude
More and more people have started keeping a five-minute daily gratitude journal. By spending just five minutes jotting down a few grateful thoughts before falling asleep, you learn to flex your gratitude muscles. And there are additional benefits. People who keep a gratitude journal sleep better and longer. And there’s more. In one 11-week study of 96 Americans, those who were instructed to keep a weekly gratitude journal exercised 40 minutes more per week than the control group.
Gratitude reduces feelings of envy, makes our memories happier, lets us experience good feelings, and helps us bounce back from stressful situations. So throw out the negativity and bring in the gratitude. Because it looks like gratitude can help you live longer.
Rhona Lewis is a healthcare freelance writer with over 11 years of writing experience that she uses to help healthcare companies grow their authority and create brand awareness. Her background as a journalist means she’s curious enough to ask the right questions and committed to thorough research. She has a knack for breaking down complex medical concepts into content that a lay audience will read till the end.
Given that in the United States alone, there are close to 30 million people who have diabetes and five to 10 percent of those have type 1 diabetes (and must use insulin), many of your clients may be insulin users…