therapy addresses your way of life, the way you think, the way you react, the way you
live… Methods that will make a difference, insights that will make a change,
and a perspective that will make a transformation.
Stress reduction (techniques and analogies) – Energy techniques (how to
gain more energy);
On-line relaxation techniques; Sleep
recommendations from the experts; Understanding the nicotine addiction, and
Reference Source -
Health is affected by
how often we
how we manage our
and how much we
as well as social,
Lifestyle choices are responsible for nearly 90%
of health outcomes.
support that can act as a buffer against the negative effects of stress,
leading to a longer and healthier life. If our lives are devoid of positive
relationships, it also detracts from joy, meaning, and ultimately
At its most basic level, security means freedom from
fear, especially our most basic fears around health, personal safety, and
financial stability. Because fear can immobilize and incapacitate us,
security is essential to our wellbeing.
is not just another word for physical health—it is about finding balance in
body, mind, and spirit. In this state, we feel content, connected,
energized, resilient, and safe.
Our model of wellbeing was created by Dr. Mary Jo
Kreitzer, Director of the Center for Spirituality and Healing, at the
University of Minnesota. In her extensive work and research around
integrative health and healing, Dr. Kreitzer identified six dimensions that
contribute to wellbeing. These take into account our interconnectedness and
interdependence with our friends, families, and communities, as well as the
personal and global environment we live in. They also address the importance
of security and purpose in our lives.
The model can be conceptualized and expressed at
many levels—including the individual, family, organization/system, and
We invite you to explore each dimension. Our hope is
that this model will lead us to individual, community, and environmental
A tool to assess your well-being -
Live Healthy Naturally
From cure to prevention...From the point of view of our goal of health, reversing
degenerative diseases provides powerful testimony of the medicinal value of
foods. But it is even smarter to prevent degenerative conditions from
occurring in the first place, by adopting preventive lifestyles and eating
preventive foods and supplements, those foods and supplements that are in
alignment with the body's requirements.
Prevention involves a small investment of time, for learning about nutrition
and about the human body. Compared to other professions, which may require
years of concentrated and specialized study, it is relatively easy to master
the basics of preventive nutrition. Having been eating and living in our
bodies for many years already, we already have a lot of valuable information
about our health. It is just a matter of formalizing much of this
experiential information, and making the links to both researched and common
sense information about foods and human health.
The investment of time required to master nutrition is far less than the
time most people spend, especially in the second half of life, trying to
find effective treatments for the conditions that resulted from not taking
the time to learn to live preventively earlier on.
...to building Health
But prevention of disease is still a negative focus. Is our goal the absence
of disease or the presence of health? Our flight from disease, based on fear
of disease, could be replaced by embracing health, based on love for
Health is a presence. Disease is its absence. Health has components that can
be identified. Disease is the result of one or more of these components
Research has identified the physical components of health - the essential
nutrients - the building blocks for making human bodies that exemplify the
natural state of health, bodies which function optimally. The quality of
what we eat and drink and our level of activity determine our health. We can
enjoy health from conception to old age.
The medical model does not address degenerative conditions effectively. Its
premise - that disease is a presence and health the absence of disease - is
wrong. To try to remove a degenerative condition based in the absence of
essential nutrients is like trying to remove darkness - impossible. One
cannot remove something that is already not there. Darkness is the absence
of light. Disease is the absence of health.
requires us to identify and embody all of its components.
Eco-Healing - Green Exercise
the impact of walking in a country park with a walk in an indoor
shopping center on people suffering from depression,
and/or anxiety. Their startling
71% reported decreased levels of depression after the
22% felt their depression increased after
walking through indoor shopping center
45% only experienced a decrease in depression when
71% felt less tense after the green walk
50% felt their tension had increased after shopping
90% had an increase in self-esteem after the green
44% said their self-esteem had decreased after window
90% said the combination of nature and exercise
had the greatest impact on them
94% said that green activities had benefitted their
mental health, especially lifting
- World Health Organization
Eating a healthy diet,
increasing physical activity and avoiding tobacco use can prevent:
80% of premature heart disease,
80% of type 2 diabetes cases, and
40% of cancers.
Despite any debate, studies have proven spirituality's
legitimacy as a complementary therapy. A study on the use of complementary
and alternative medicine published in the Journal of Clinical Oncology found
that spiritual practices, such as prayer, were used more (80.5%) than any
other complementary approach, including vitamins and herbs (62.6%) and
movement and physical therapies (59.2%). Other studies have found similar
Researchers have also found that people who have regular
spiritual practices, such as church attendance, tend to live longer. A study
of 1,700 older adults found that those who attended church were less likely
to have elevated levels of interleukin-6, which is associated with an
increased incidence of disease.
Tobacco use is the leading
preventable cause of disease, disability, and death in the United States.
Between 1964 and 2004, cigarette smoking caused an estimated 12 million deaths,
including 4.1 million deaths from cancer, 5.5 million deaths from cardiovascular
diseases, 2.1 million deaths from respiratory diseases, and 94,000 infant deaths
related to mothers smoking during pregnancy.1 According to the Centers for Disease Control and
Prevention (CDC), cigarette smoking results in more than 400,000 premature
deaths each year—about 1 in every 5 U.S. deaths
and an additional 8.6 million people suffer with a serious illness caused by
© American Psychological Association
Sleep is essential for a person’s health and wellbeing,
according to the National Sleep Foundation (NSF). Yet millions of people do
not get enough sleep and many suffer from lack of sleep. For example,
surveys conducted by the NSF (1999-2004) reveal that
at least 40 million
Americans suffer from over 70 different sleep disorders and 60 percent of
adults report having sleep problems a few nights a week or more. Most of
those with these problems go undiagnosed and untreated. In addition, more
than 40 percent of adults experience daytime sleepiness severe enough to
interfere with their daily activities at least a few days each month - with
20 percent reporting problem sleepiness a few days a week or more.
www.healthylifestylesliving.com - Healthy Lifestyles Living Copyright, All Rights Reserved.
What is the
definition of Healthy Living? The World Health Organization (WHO)
defines Health as a state of complete physical, mental, and social
well-being, not simply just the absence of disease.
The actual definition of Healthy
Living is the steps, actions and strategies one puts in place to achieve
optimum health. Healthy Living is about taking responsibility for your decisions and making smart health choices
for today and for the future. So healthy living would consist of:
Wellness (For the Mind)
Positive Thoughts and Viewpoints
You Also Need to Give and Receive
Love and Compassion
You Need to Laugh and Experience Happiness.
You Need Joyful
Relationships With Yourself and Others
All aspects of one’s self, must work in harmony to
achieve wellness, so you need to create a balanced life. A healthy lifestyle
is a valuable resource for reducing the incidence and impact of health
problems, for recovery, for coping with life stressors, and for
improving quality of life. There is a growing body of scientific evidence
that shows our lifestyles play a huge part in how healthy we are. From what
we eat and drink, to how much exercise we take, and whether we smoke or take
drugs, all will affect our health, not only in terms of life expectancy, but
how long we can expect to live without experiencing chronic disease.
- © American Holistic Health Association
Your health is your
responsibility: Many of us have been brought up to believe that our
health depends solely on the quality of the healthcare we receive. The truth
is, your health is your responsibility. You are the only person who can make
the lifestyle decisions that contribute to your well-being. You are the one
who must take the steps to preserve your health and promote your wellness.
Only you have the power to create wellness for yourself.
Your power lies in the choices you make every day on
your own behalf. If you react out of habit or fixed attitudes, you may not
be using your choices wisely to create wellness in your life. To create
wellness you must expand your focus beyond mere physical health, and:
Strive to balance and integrate your physical,
emotional, mental, and spiritual aspects
Establish respectful, cooperative relationships
with your family, friends, community, and the environment
Gather information and make informed
Actively participate in your health decisions and
Lifestyle Changes Key Ingredients
Reference Source -
Wellness is much more than
merely physical health, exercise or nutrition. It is the full integration of
states of physical, mental, and spiritual well-being. The model used by our
campus includes social, emotional, spiritual, environmental, occupational,
intellectual and physical wellness. Each of these seven dimensions act and
interact in a way that contributes to our own quality of life.
the ability to relate to and connect with other people in our world. Our
ability to establish and maintain positive relationships with family,
friends and co-workers contributes to our Social Wellness.
Emotional Wellness is
the ability to understand ourselves and cope with the challenges life can
bring. The ability to acknowledge and share feelings of anger, fear, sadness
or stress; hope, love, joy and happiness in a productive manner contributes
to our Emotional Wellness.
Spiritual Wellness is
the ability to establish peace and harmony in our lives. The ability to
develop congruency between values and actions and to realize a common
purpose that binds creation together contributes to our Spiritual Wellness.
Environmental Wellness is
the ability to recognize our own responsibility for the quality of the air,
the water and the land that surrounds us. The ability to make a positive
impact on the quality of our environment, be it our homes, our communities
or our planet contributes to our Environmental Wellness.
Occupational Wellness is
the ability to get personal fulfillment from our jobs or our chosen career
fields while still maintaining balance in our lives. Our desire to
contribute in our careers to make a positive impact on the organizations we
work in and to society as a whole leads to Occupational Wellness.
Intellectual Wellness is
the ability to open our minds to new ideas and experiences that can be
applied to personal decisions, group interaction and community betterment.
The desire to learn new concepts, improve skills and seek challenges in
pursuit of lifelong learning contributes to our Intellectual Wellness.
Physical Wellness is
the ability to maintain a healthy quality of life that allows us to get
through our daily activities without undue fatigue or physical stress. The
ability to recognize that our behaviors have a significant impact on our
wellness and adopting healthful habits (routine checkups, a balanced diet,
exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol,
etc.) will lead to optimal Physical Wellness.
Reference Source -
Create Your Best Life - Learn How Discipline, Commitment
and Positive Thinking Bring Freedom and Success,
By Susan Smith Jones, Ph.D.
One of the greatest truths of life is that it flows from the inside out.
We are affected by what happens inside, by our feelings and our thoughts and
these, in turn, affect our emotions, the words we speak, and the actions we
choose to take. What you feel or experience at any point in time is up to you.
Change your thoughts and you change your life.
Commitment: What you’re probably seeing by now is that discipline is an important
part of creating your best life. Discipline is a choice. If we are to achieve
our highest potential, we must practice self-discipline in every aspect of our
lives. Success and fulfillment are available only to those who learn to
control their body, mind, and emotions.
your inherent inner power and helps create miracles in your life.
Breakthroughs and miracles occur when people are willing to live out their
vision and commitment and to honor their decisions. When you’re committed, you
allow nothing to deter you from reaching your goal. Discipline keeps you going
even when you are not feeling motivated. You get past your excuses so you follow
through and do what you said you are going to do.
comes freedom and peace of mind. A disciplined person is not at the mercy of
external circumstances. Whereas an undisciplined person is usually lazy,
undirected and unhappy or depressed, a disciplined person is in control of what
she thinks, feels, says, and does. A disciplined mind creates a disciplined
body. And from a disciplined body comes an exhilarated mind. It’s a
Self-mastery begins by
recognizing our power and using it to bring our vision to life.
This moment —
right now — can be a new beginning. You no longer need to repeat the past,
worry about the future, or struggle though life as a victim of circumstance.
Here are the seven key tips I embrace in my life and with my clients to help
boost self-esteem and make life more of a celebration filled with success.
care of your body.
and count your blessings.
trust and “act as if.”
Let go of all
criticism and judgments
Be of service
often as possible.
Live in the
presence of loving thoughts.
powertochange.com - Copyright ©
Power to Change Ministries
Why do I exist?
- That’s the most fundamental question of life. What on earth am I here for?
Well, you need to understand God to answer that question. You see, the bible
says, “God is love.” It doesn’t say He has love, it says He is love. It’s
part of His nature, His character, it is the essence of His being. God is
love. Now, love isn’t very valuable unless you bestow it on something and
the bible says, “God made you to love you.” You were created as an object of
God’s love. If you want to know why you’re taking breath right now, why your
heart is beating, it’s because God made you to love you. It’s the sole
reason. You were made to be loved by God and to bring Him pleasure.
Now God wants you to learn to love Him back and that’s
the first purpose of your life, to get to know and love Him back. One day
Jesus was walking down the street and a man came up and said, “What’s the
most important command in the bible?” And Jesus said, “I’m going to
summarize the entire bible in one sentence. Love God with all your heart and
soul and mind and strength.” That’s called the great commandment. And God
wants you to get to know and love Him back. So that means when you get up in
the morning, you should sit on the side of your bed and say, “God, if I
don’t get anything else done today, I want to know you a little bit better
and I want to love you a little bit more.” Because if at the end of the day
you know God more and you love Him more, you have just fulfilled one of the
purposes of your life.
If, on the other hand,
you’ve accomplished all kinds of things and achieved many, many successes in
life, but at the end of the day you don’t know God better or love Him more,
you have missed the primary purpose of your life. Because God didn’t put you
on this earth just to mark things off your to-do list. He put you here to
know Him and love Him. That’s why you exist.
What is my
purpose in life? - Well the truth is, God created you for
five purposes. You
see, you were made by God and you were made for God. And until you
understand that, life isn’t going to make sense. When you come to this
question, what is my purpose, you only have three alternatives.
First is what I call the mystical approach, and that is look within.
You find this in a lot of talk shows, a lot of new age books a lot of
seminars. They say, “look within to discover your purpose.” The only problem
is that doesn’t work. We’ve all looked within and I didn’t like what I saw.
It’s quite confusing. In fact, if you could know the purpose of your life by
looking within, we’d all know it by now. It doesn’t work.
The second way you can try
to discover your purpose is called the intellectual or philosophical
approach. And that’s where you go to a seminary class
or university class and you sit there with a pipe and your latte and your
coffee and you ask questions like, “Why am I here? Where did I come from?
Where am I going?” I once read a book by professor John Morehead, the Head
of the Department of Philosophy at Northeastern University in Illinois. And
he wrote to 250 well-known intellectuals and asked them, “What is the
meaning and purpose of life?” These were novelists, scientists, well-known
intellectuals, and I read the book, it’s now out of print, it was quite
depressing because most of the people said, “I have no idea what the purpose
of life is.” Some of them admitted they just made up a purpose. And some of
the admitted they guessed. And some of them said, “If you know the purpose,
please tell me.”
You see, there’s a better answer to speculation and that’s revelation.
If I were to hold up an invention that you have never seen before, you
wouldn’t know its purpose. The only way you’d know its purpose was either
talk to the inventor, the creator who made it or read the owner’s manual.
The owner’s manual of life is the bible and your Creator is God. And it is
only as you get to know God you will discover his
five purposes for your life. I hope you’ll begin
that journey today.
The Purpose-Driven Life
is a manifesto for Christian living in the 21st century...a
lifestyle based on eternal purposes, not cultural values.
Using biblical stories and letting the Bible speak for itself, Warren
clearly explains God's five purposes for each of us:
We were planned for God's pleasure - so your first
purpose is to offer real worship.
We were formed for God's family - so your second
purpose is to enjoy real fellowship.
We were created to become like Christ, - so your
third purpose is to learn real discipleship.
We were shaped for serving God - so your fourth
purpose is to practice real ministry.
We were made for a mission - so your fifth purpose
is to live out real evangelism.
How to Define Your Spiritual
Retrieved From -
In Day 39 of The Purpose Driven Life, Rick Warren
introduces the concept of a spiritual health assessment. He says that to
maintain our physical health, we need regular check-ups with a doctor who
can assess our vital signs—blood pressure, temperature, weight, and so on.
For our spiritual health we need to regularly check and balance the five
vital signs of a healthy Christian life:
Worship: You were
planned for God’s pleasure.
were formed for God’s family.
were created to become like Christ.
were shaped for serving God.
were made for a mission.
The Spiritual Health Assessment and Spiritual Health
Planner measures your health at a particular point in time. It is not a tool
to see how you measure up against other people; nor is it a tool to see how
close you are to perfection. We all know we’ll never be perfect this side of
Rather, this is a tool that will help you evaluate your
spiritual health, and give you direction for developing a plan to bring
God’s five purposes for your life into balance.
Prayer - A
We have a propensity when we are in trouble, unfortunately, and usually only
in that dire time of the need, to call on God in prayer, a source of power
greater than ourselves. Whether it is facing an insurmountable challenge,
hopelessness, an illness, a loss of a loved one, or at the onset of facing
death, we then call on a power higher than that of ourselves. But the Bible
calls for us to “pray without ceasing.”
We pray as a lifestyle,
not to be performed only in times of crisis or in times of need, but every
day. Prayer should be as normal to the believer as eating and sleeping.
Prayer should be a lifestyle as a means to
commune with God that can, and should, be used daily to strengthen,
enlighten, and to build a relationship and a fellowship with God; and
through this relationship, to do what some would think as the impossible.
‘©Helpguide.org. All rights reserved. Helpguide.org
is an ad-free non-profit resource for supporting better mental health and
lifestyle choices for adults and children.’
Prayer can transform our
When we wake up in the morning, we remember to prepare our bodies for the
day ahead of us. We wash, we dress, we eat. Would you ever think of leaving the
house without brushing your teeth? And yet we rarely take the time to prepare
our souls for the day ahead of us. It doesn’t need to take very long. Just a
minute or two each morning. But a simple morning prayer can literally transform
the way we think, feel, behave, and work. A morning prayer helps to remind us
how blessed we are—even on those days when you sleep through the alarm, when
the coffee spills on your lap, when the toast burns, when the kids are whining,
when nothing seems to be going right. Even brief prayer can give us the courage
to confront a difficult day, and it can give us the insight to recognize a
Before you race out the door, take a moment. Take a deep
breath in, let a deep breath out, and talk to God. Tell God your hopes for the
new day and your worries too. And don’t forget to notice something to be
thankful for this day.
Support System: A community
of faith can provide more than support when we are in need of help. The
members of a faith community can strengthen our resolve to heal, can link their
prayers to ours, and can restore us to faith. They can envelop us in caring and
Link to The Power of Prayer
Living Longer and
Reference Source -
The Power 9 is a concept that stems from Dan
research in the BlueZones (the longest-living
cultures in the world),
and describes nine 'secrets' to a longer, healthier life. The Power
making changes to your environment that will influence your habits. It's much
easier to promote good habits through environmental change than it is to force
changes to long-standing behavior.
80% Rule (stop eating when you're 80% full)
Plant-Power (more veggies, less protein and processed
Red Wine (consistency and moderation)
Plan de Vida (know your purpose in life)
Beliefs (spiritual or religious participation)
Down Shift (work less, slow down, rest, take vacation)
Move (find ways to move mindlessly, make moving
Belong (create a healthy social network)
Your Tribe (make family a priority)
Read in its entirety…www.bluezones.com
Importance of Diet, Nutrition & Physical Activity
Health Organization (WHO) - pdf
Diet, Nutrition and
The Prevention of Chronic Disease
In order to achieve the best results in preventing chronic diseases,
the strategies and policies that are applied must fully recognize the
role of diet, nutrition and physical activity.
Physical activity has great influence on body composition --- on the
amount of fat, muscle and bone tissue.
To a large extent, physical activity and nutrients share the same
metabolic pathways and can interact in various ways that influence the risk and
pathogenesis of several chronic diseases.
Cardiovascular fitness and physical activity have been shown to reduce
significantly the effects of overweight and obesity on health.
Physical activity and food intake are both specific and mutually
interacting behaviors that are and can be influenced partly by the same measures
Lack of physical activity is already a global health hazard and is a
prevalent and rapidly increasing problem in both developed and developing
countries, particularly among poor people in large cities.
Please link to Exercise Therapy for in-depth information
Smoking – The Nicotine Addition
Tobacco/Nicotine: One of the most heavily used addictive
drugs in the U.S.
Nicotine is highly
addictive. The tar in cigarettes increases a smoker's risk of lung cancer,
emphysema, and bronchial disorders. The carbon monoxide in smoke increases the
chance of cardiovascular diseases. Secondhand smoke causes lung cancer in adults
and greatly increases the risk of respiratory illnesses in children.
- © treatobacco.net
The main adverse effect of
nicotine is addiction, which sustains tobacco use.
smokers are nicotine-dependent, they continue to expose themselves to
toxicants from tobacco.
not nicotine, is responsible
for most of the adverse health effects.
Nicotine is a highly addictive drug, as addictive as
heroin or cocaine when delivered by means of tobacco products (USDHHS,
1988). Nicotine is used by tobacco users to modulate mood and arousal, as
well as for pleasure. Upon cessation of tobacco use, withdrawal symptoms
develop, which are generally unpleasant and often disruptive to daily life.
The addictive effect of nicotine (including conditioned reinforcement
effects) sustains tobacco use.
In the absence of nicotine, it is unlikely that
sustained smoking behavior would be supported over the long-term.
Conversely, nicotine-containing medications (termed nicotine replacement
therapy) can be used instead of tobacco to aid quitting. The addiction risk
of nicotine in medications has proved to be very low compared to the risk
posed by tobacco products (USDHHS, 1998; Benowitz, 1998; Royal College of
Physicians, 2008) probably because nicotine medications produce a slow onset
of very low levels of nicotine. While people use tobacco for the effects of
nicotine, they suffer adverse health consequences, mainly from damage caused
by tar, oxidizing chemicals, carbon monoxide and other constituents of
tobacco or tobacco smoke (Smith et al., 2003; Surgeon General's Report
In other words,
it is the delivery system, not the addictive drug, which is responsible for
the vast majority of tobacco-related disease.
© Copyright National Association of Social Workers.
Although many understand tobacco use as a “habit,” the
nicotine in tobacco products is actually a strong addictive drug. Nicotine
produces changes in brain chemistry that lead to changes in mood and behavior.
The idea that tobacco use is a “habit” stems from the fact that the
behaviors associated with tobacco become “habitual.”
After entering the lungs, nicotine from inhaled smoke enters into the blood
stream and quickly travels to the brain. Nicotine from smokeless tobacco enters
the bloodstream through the mucus lining of the mouth.
There are two ways in which tobacco use leads to physiological nicotine
addiction and dependency:
Nicotine produces a relaxing effect, increases
mental alertness, and lifts a person’s mood. In order to maintain these positive
feelings (rewards) the brain begins to rely on nicotine. Over time, however,
more and more nicotine is needed to produce the same level of pleasurable
Nicotine is a “positive
reinforcement” in that consumption leads to positive feelings and mood. The tobacco user becomes dependent on nicotine
to get the desired positive effects.
If a person decreases his or her use of cigarettes,
nicotine levels in the blood stream drop. Lower levels of nicotine cause
negative withdrawal symptoms like anxiety, irritability, and difficulty
When a person is undergoing withdrawal symptoms due to a
drop in the nicotine level in their blood, smoking becomes a “negative
reinforcement” because it temporarily relieves or removes the painful
uncomfortable symptoms of withdrawal. Tobacco users become dependent on nicotine
to avoid unpleasant withdrawal symptoms.
Tobacco dependence is complex and affects the user
psychologically, emotionally, socially, and behaviorally.
Tobacco is often used to cope with
emotions and conflict. The pleasurable feelings induced by tobacco can cover
and numb feelings and emotions associated with grief, loss, and mourning.
Stressful situations or emotionally upsetting events can act as triggers to use
tobacco. Nicotine also increases concentration.
Tobacco is often used to cope with uncertainty
and/or awkwardness in social situations.
Once addicted, a belief develops that
tobacco is needed in order to function effectively. The belief can become so
strong that the reality of the harm tobacco has on the body is denied or
ignored. A compulsive pattern of unhealthy behaviors centered on tobacco use
develops in response to stress and strong emotions, and as a way to avoid
symptoms of nicotine withdrawal.
Certain behaviors become “associated” with the
effects of nicotine in the brain, creating a strong connection between specific
behaviors and the physiological addiction. For example, after quitting, the
automatic behavior of reaching for a pack of cigarettes or can of chewing
tobacco in reaction to stress can trigger the brain to “crave” nicotine.
Over time, tobacco users rely more and more on nicotine to regulate mood and
concentration. Healthy and even invigorating approaches to lift mood, cope
with stress, and anger are abandoned or never learned. Tobacco users are cheated
of opportunities to learn creative ways to cope.
Tobacco Adverse Affect on the Brain
Cigarettes and other forms of tobacco, including cigars,
pipe tobacco, snuff, and chewing tobacco, contain the addictive drug nicotine.
Nicotine is readily absorbed into the bloodstream when a tobacco product is
chewed, inhaled, or smoked. A typical smoker will take 10 puffs on a cigarette
over a period of 5 minutes that the cigarette is lit. Thus, a person who smokes
about 1/2 packs (30 cigarettes) daily gets 300 “hits” of nicotine each day.
Upon entering the bloodstream, nicotine immediately
stimulates the adrenal glands to release the hormone epinephrine (adrenaline).
Epinephrine stimulates the central nervous system and increases blood pressure,
respiration, and heart rate. Glucose is released into the blood while nicotine
suppresses insulin output from the pancreas, which means that smokers have
chronically elevated blood sugar levels.
Like cocaine, heroin, and marijuana, nicotine increases
levels of the neurotransmitter dopamine, which affects the brain pathways that
control reward and pleasure. For many tobacco users, long-term brain changes
induced by continued nicotine exposure result in addiction—a condition of
compulsive drug seeking and use, even in the face of negative consequences.
Studies suggest that additional compounds in tobacco smoke, such as
acetaldehyde, may enhance nicotine’s effects on the brain.3 A number of studies indicate that adolescents are
especially vulnerable to these effects and may be more likely than adults to
develop an addiction to tobacco.
When an addicted user tries to quit, he or she experiences
withdrawal symptoms including powerful cravings for tobacco, irritability,
difficulty paying attention, sleep disturbances, and increased appetite.
Treatments can help smokers manage these symptoms and improve the likelihood of
Affect on Health
Cigarette smoking accounts for about
one-third of all
cancers, including 90 percent of lung cancer cases. In addition to cancer,
smoking causes lung diseases such as chronic bronchitis and emphysema, and
increases the risk of heart disease, including stroke, heart attack, vascular
disease, and aneurysm. Smoking has also been linked to leukemia, cataracts, and
pneumonia. On average, adults who smoke die 14 years earlier than nonsmokers.2
Although nicotine is addictive and can be toxic if ingested
in high doses, it does not cause cancer; other chemicals are responsible for
most of the severe health consequences of tobacco use.
Tobacco smoke is a complex mixture of chemicals such
as carbon monoxide, tar, formaldehyde, cyanide, and ammonia—many of which are
known carcinogens. Tar exposes the user to an increased risk of lung
cancer, emphysema, and bronchial disorders. Carbon monoxide increases the chance
of cardiovascular diseases. Smokeless tobacco (such as chewing tobacco and
snuff) also increases the risk of cancer, especially oral cancers.
Pregnant women who smoke cigarettes run an increased risk
of miscarriage, stillborn or premature infants, or infants with low birthweight.
Maternal smoking may also be associated with learning and behavioral problems in
children. Smoking more than a pack of cigarettes per day during pregnancy nearly
doubles the risk that the affected child will become addicted to tobacco if that
child starts smoking.
Secondhand smoke, also known as environmental tobacco
smoke, consists of exhaled smoke and smoke given off by the burning end of
tobacco products. According to CDC, approximately 38,000 deaths per year can be
attributed to secondhand smoke.2
Nonsmokers exposed to secondhand smoke at home or work increase their risk of
developing heart disease by 25 to 30 percent4 and lung cancer by 20 to 30 percent.2 In addition, secondhand smoke causes respiratory
problems in nonsmokers, such as coughing, phlegm, and reduced lung function.
Children exposed to secondhand smoke are at an increased risk for sudden infant
death syndrome, acute respiratory infections, ear problems, and more severe
Although quitting can be difficult, the health benefits
of smoking cessation are immediate and substantial, including reduced risk
for cancers, heart disease, and stroke. A 35-year old man who quits smoking
will, on average, increase his life expectancy by 5 years.5
www.treatobacco.net - © treatobacco.net
The main adverse effect of nicotine in tobacco products is
addiction, which sustains tobacco use. Because most smokers are
nicotine-dependent, they continue to expose themselves to toxins from tobacco.
Tobacco, not nicotine, is responsible for most of the adverse health effects.
The benefit of nicotine replacement therapy outweighs
the risks of nicotine medication, even in smokers with cardiovascular disease.
Nicotine per se is not a substantial cause of cancer.
Carcinogenic nicotine-derived nitrosamines may be formed in the body under
certain conditions after administration of nicotine medications. It is expected
that the levels of these carcinogens will be low, but further research is needed
to determine whether this level could represent a health hazard during long-term
nicotine therapy. The risks during short-term therapy to aid smoking cessation
are insignificant compared to the risks of smoking.
“Reduced risk” cigarettes are promoted, implicitly or
explicitly, to reduce the harm from smoking. Products promoted to reduce risk
include low tar cigarettes and novel tobacco products that deliver nicotine with
minimal combustion of tobacco. Low tar cigarettes have not been determined to
substantially reduce the health hazards of smoking, while they do provide
adequate nicotine to sustain nicotine addiction. Some of the novel nicotine
delivery products may deliver fewer or lower levels of carcinogens and oxidant
gases to smokers. On the other hand, some products deliver more carbon monoxide
than regular cigarettes, and some products may expose smokers to inhalation of
glass fibres. None of these products have been determined to reduce the risk of
cigarette smoking or to aid smoking cessation. nicotine replacement therapy,
bupropion and other medications to aid smoking cessation are most likely safer
than any “reduced risk” cigarette.
Smokeless tobacco, such as snuff or chewing tobacco, has been
suggested as a potential aid to harm reduction or smoking cessation. Smokeless
tobacco products contain nitrosamines and other carcinogens, and are known to
produce oral cancer. However, the composition of smokeless tobacco products
varies from country to country. In some countries, smokeless tobacco use may be
less toxic than in other countries, but this has not been adequately studied.
Smokeless tobacco products are addicting. At this time smokeless tobacco is not
recommended as an aid to smoking cessation. The safety and efficacy of nicotine
replacement therapy and bupropion are better demonstrated.
Nicotine is a potential foetal teratogen and may contribute
to obstetrical complications in pregnant women and to sudden infant death
Smoking Quitting Aids
Tobacco addiction is a chronic disease that often requires
multiple attempts to quit. Although some smokers are able to quit without help,
many others need assistance. Generally, rates of relapse for smoking cessation
are highest in the first few weeks and months and diminish considerably after
about 3 months. Both behavioral interventions (counseling) and medication can
help smokers quit; the combination of medication with counseling is more
effective than either alone.
Where To Find Help To Quit Smoking
Phone Quit Lines:
Individuals who call this National Quit line number will be forwarded to
their state’s quit line for cessation services: 1-800 QUIT-NOW
Speak with a counselor at National Cancer Institute Smoking
Internet Web Sites:
The Office on Smoking and Health at the
Centers for Disease Control and Prevention provides information for quitting
both smoking and smokeless tobacco.
smokefree.gov is intended to help you or
someone you care about quit smoking.
Different people need different resources as
they try to quit smoking cigarettes. The information and professional
assistance available on this website can help to support both your immediate
and long-term needs as you become, and remain, a non-smoker.
Smokefree.gov allows you to choose the help that best fits your
needs. You can get immediate assistance in the form of:
Information about a wide range of topics related to smoking and quitting
LiveHelp, the National Cancer Institute's instant messaging service
National Cancer Institute's telephone quitline, 1-877-44U-QUIT
Local and state telephone quitlines, 1-800-QUIT-NOW
SmokefreeTXT, the National Cancer Institute's text messaging service
Smokefree apps, quizzes, and materials to download
Publications to download, print, or order
Nicotine Anonymous is a Non-Profit 12 Step
Fellowship of men and women helping each other live nicotine-free lives.
Nicotine Anonymous welcomes all those seeking freedom from nicotine
addiction, including those using cessation programs and nicotine withdrawal
aids. The primary purpose of Nicotine Anonymous is to help all those who
would like to cease using tobacco and nicotine products in any form. The
Fellowship offers group support and recovery using the 12 Steps as adapted
from Alcoholics Anonymous to achieve abstinence from nicotine.
Local Community Support:
Nicotine Anonymous – Find a meeting: Phone -
American Lung Association community-based group support – To locate
where Freedom From Smoking® classes are being held in your community call
Importance of Sleep
Reference - healthscience.org
© National Health Association
Rest-Relaxation-Sleep: The National Health
Association (NHA) believes that to reach an optimum level of health, physical
activity must be kept in balance with other health-promoting factors,
particularly rest and sleep.
Healing and body repair occur mostly during sleep.
The anabolic hormones, the hormones that promote repair of muscle tissue and
other tissue, are released during sleep. If you are not sleeping properly, you
can’t initiate that healing process. The proper amount of sleep varies with
your state of health, your level of stress, and your degree of fitness.
Weight Gain: Sleep deficiency is perceived by the
body as a major stressful event. As a result, cortisol levels are
increased, thereby increasing the circulation and stores of body and belly fat.
Sleep deficiency also worsens the problem of insulin resistance, provoking the
overproduction of insulin, and increasing the craving for fat and refined sugar.
In addition, sleep deficiency increases the amount of
ghrelin, a natural appetite stimulant, and decreases the amount of lepten, a
hormone produced by fat cells that signals the brain that we’ve had enough to
eat. So sleep deficiency can interfere with satiety signals and promote
overeating. And since insulin resistance is increased by sleep
deficiency, the craving for fats and refined sugar will also be increased at the
same time, promoting a greater tendency to overeat these foods and increase
Reference Source -
The Harvard Women’s Health Watch suggests six reasons
to get enough sleep:
Learning and memory:
Sleep helps the brain commit new information to memory through a process
called memory consolidation. In studies, people who’d slept after learning a
task did better on tests later.
Metabolism and weight:
Chronic sleep deprivation may cause weight gain by affecting the way our
bodies process and store carbohydrates, and by altering levels of hormones
that affect our appetite.
Safety: Sleep debt
contributes to a greater tendency to fall asleep during the daytime. These
lapses may cause falls and mistakes such as medical errors, air traffic
mishaps, and road accidents.
Mood: Sleep loss may
result in irritability, impatience, inability to concentrate, and moodiness.
Too little sleep can also leave you too tired to do the things you like to
Serious sleep disorders have been linked to hypertension, increased stress
hormone levels, and irregular heartbeat.
deprivation alters immune function, including the activity of the body’s
killer cells. Keeping up with sleep may also help fight cancer.
Sleep Do I Need?
www.sleepfoundation.org - © National Sleep Foundation.
What the Research Says about Sleep Duration:
The first thing experts will tell you about sleep is that there is no "magic
number." Not only do different age groups need different amounts of sleep,
but sleep needs are also individual. Just like any other characteristics you
are born with, the amount of sleep you need to function best may be
different for you than for someone who is of the same age and gender. While
you may be at your absolute best sleeping seven hours a night, someone else
may clearly need nine hours to have a happy, productive life. In fact, a
2005 study confirmed the fact that sleep needs vary across populations, and
the study calls for further research to identify traits within genes that
may provide a "map" to explain how sleep needs differ among individuals.
Though research cannot pinpoint an exact amount of
sleep need by people at different ages, the preceding table identifies the
"rule-of-thumb" amounts most experts have agreed upon. Nevertheless, it's
important to pay attention to your own individual needs by assessing how you
feel on different amounts of sleep. Are you productive, healthy and happy on
seven hours of sleep? Or does it take you nine hours of quality ZZZs to get
you into high gear? Do you have health issues such as being overweight? Are
you at risk for any disease? Are you experiencing sleep problems? Do you
depend on caffeine to get you through the day? Do you feel sleepy when
driving? These are questions that must be asked before you can find the
number that works for you.
National Sleep Foundation.
Maintain a regular bed
and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain
and the body's need to balance both sleep time and wake time. A regular
waking time in the morning strengthens the circadian function and can
help with sleep onset at night. That is also why it is important to keep
a regular bedtime and wake-time, even on the weekends when there is the
temptation to sleep-in.
Establish a regular,
relaxing bedtime routine such as soaking in a hot bath or hot tub
and then reading a book or listening to soothing music. A relaxing,
routine activity right before bedtime conducted away from bright lights
helps separate your sleep time from activities that can cause
excitement, stress or anxiety which can make it more difficult to fall
asleep, get sound and deep sleep or remain asleep. Avoid arousing
activities before bedtime like working, paying bills, engaging in
competitive games or family problem-solving. Some studies suggest that
soaking in hot water (such as a hot tub or bath) before retiring to bed
can ease the transition into deeper sleep, but it should be done early
enough that you are no longer sweating or over-heated. If you are unable
to avoid tension and stress, it may be helpful to learn relaxation
therapy from a trained professional. Finally, avoid exposure to bright
before bedtime because it signals the neurons that help control the
sleep-wake cycle that it is time to awaken, not to sleep.
Create a sleep-conducive
environment that is dark, quiet, comfortable and cool. Design
your sleep environment to establish the conditions you need for sleep –
cool, quiet, dark, comfortable and free of interruptions. Also make your
bedroom reflective of the value you place on sleep. Check your room for
noise or other distractions, including a bed partner's sleep disruptions
such as snoring, light, and a dry or hot environment. Consider using
blackout curtains, eye shades, ear plugs, "white noise," humidifiers,
fans and other devices.
Sleep on a comfortable
mattress and pillows. Make sure your mattress is comfortable and
supportive. The one you have been using for years may have exceeded its
life expectancy – about 9 or 10 years for most good quality mattresses.
Use your bedroom only
for sleep and sex. It is best to take work materials, computers
and televisions out of the sleeping environment. Use your bed only for
sleep and sex to strengthen the association between bed and sleep. If
you associate a particular activity or item with anxiety about sleeping,
omit it from your bedtime routine. For example, if looking at a bedroom
clock makes you anxious about how much time you have before you must get
up, move the clock out of sight. Do not engage in activities that cause
you anxiety and prevent you from sleeping.
Finish eating at least
2-3 hours before your regular bedtime. Eating or drinking too
much may make you less comfortable when settling down for bed. It is
best to avoid a heavy meal too close to bedtime. Also, spicy foods may
cause heartburn, which leads to difficulty falling asleep and discomfort
during the night. Try to restrict fluids close to bedtime to prevent
nighttime awakenings to go to the bathroom, though some people find milk
or herbal, non-caffeinated teas to be soothing and a helpful part of a
It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and
contributes to sounder sleep. However, exercising sporadically or right
before going to bed will make falling asleep more difficult. In addition
to making us more alert, our body temperature rises during exercise, and
takes as much as 6 hours to begin to drop. A cooler body temperature is
associated with sleep onset... Finish your exercise at least 3 hours
before bedtime. Late afternoon exercise is the perfect way to help you
fall asleep at night.
Avoid caffeine (e.g.
coffee, tea, soft drinks, chocolate) close to bedtime. It can
keep you awake. Caffeine is a stimulant, which means it can produce an
alerting effect. Caffeine products, such as coffee, tea, colas and
chocolate, remain in the body on average from 3 to 5 hours, but they can
affect some people up to 12 hours later. Even if you do not think
caffeine affects you, it may be disrupting and changing the quality of
your sleep. Avoiding caffeine within 6-8 hours of going to bed can help
improve sleep quality.
(e.g. cigarettes, tobacco products). Used close to bedtime, it can lead
to poor sleep. Nicotine is also a stimulant. Smoking before bed makes it
more difficult to fall asleep. When smokers go to sleep, they experience
withdrawal symptoms from nicotine, which also cause sleep problems.
Nicotine can cause difficulty falling asleep, problems waking in the
morning, and may also cause nightmares. Difficulty sleeping is just one
more reason to quit smoking. And never smoke in bed or when sleepy!
Avoid alcohol close to
bedtime. Although many people think of alcohol as a sedative, it
actually disrupts sleep, causing nighttime awakenings. Consuming alcohol
leads to a night of less restful sleep.
If you have sleep problems...Use a sleep diary and
talk to your doctor.
Natural Remedies to Help You Sleep
Retrieved From -
Before you rush to the drugstore to buy an over-the-counter sleep
medication, try one of the following natural sleep remedies. They are safer
and have fewer side effects. Many of these can not only help you fall asleep
and stay asleep, but they can also promote muscle relaxation.
Magnesium and calcium are both sleep boosters, and when taken together they become even
more effective. Plus, by taking magnesium you cancel out any potential heart
problems that might arise from taking calcium alone. Take 200 milligrams of
magnesium (you can lower the dose if it causes diarrhea) and 600 milligrams
of calcium each night.
If you've suffered anxiety, headaches, or muscle or joint pain, you might
already be familiar with wild lettuce. It's also effective at calming
restlessness and reducing anxiety, and may even quell restless legs
syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams
Beer fans are already familiar with
the calming effect of hops, the female flowers used in beer making. For
sleep purposes, this extract has been widely used as a mild sedative for
anxiety and insomnia. Take 30 to 120 milligrams before climbing under the
Lavender is the trick here, as studies have proven that it aids in sleep.
It's also an inexpensive, nontoxic way to slip into a peaceful slumber. Find
a spray with real lavender and spritz it on your pillow before bedtime, or
buy a lavender-filled pillow.
is the hormone that controls sleep, so it's no wonder that it naturally
induces sleep. Studies show that lower doses are more effective -- plus,
there's concern that too-high doses could cause toxicity as well as raise
the risk of depression or infertility.
Yoga and Meditation: Choose gentle yoga or stretching, not vigorous power or ashtanga
yoga, which could energize you instead. Try easy yoga stretches in bed
followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay
attention to nothing but your breathing.
This amino acid comes from green tea, and not only helps maintain a calm
alertness during the day but also a deeper sleep at night. However, green
tea doesn't contain enough L-theanine to significantly boost your REM
cycles, and might make you wake up to go to the bathroom. Instead, buy pure,
active L-theanine (some brands have inactive forms of theanine that block
the effectiveness), and take 50 to 200 milligrams at bedtime.
is one of the most common sleep remedies for insomnia. Numerous studies have
found that valerian improves deep sleep, speed of falling asleep, and
overall quality of sleep. However, it's most effective when used over a
longer period of time. Keep in mind that about 10 percent of the people who
use it actually feel energized, which may keep them awake. If that happens
to you, take valerian during the day. Otherwise, take 200 to 800 milligrams
Importance of Stress & Energy Support
Reference Source -
What Is Stress?
Stress generally refers to two
different things: situations that trigger physical and emotional reactions
(stressors) and the reactions themselves (stress response). Stress is the body's
response to environmental demands. In general, when environmental demands exceed
your ability to cope, it creates stress.
The body responds to stress by what is called the General Adaptation
Syndrome (GAS). The GAS occurs in three stages - alarm, resistance, and
exhaustion. The fight or flight response is the most common type of alarm stage.
This is when the sympathetic nervous system releases the chemicals epinephrine
and norepinephrine, which prepare the body for action by increasing heart rate,
breathing, alertness, and muscle response, and the hormone cortisol, which
speeds up the body's metabolism. These actions get the body ready to confront a
threat such as an alarming sound (fight) or escape from it (flight). The body
usually adapts to a prolonged stressor, such as an upcoming final, by entering
the stage of resistance. During resistance, the body's systems return to normal,
but remain alert. Following resistance, the body enters exhaustion, at which
point it can no longer resist the stressor. Repeated exposure to this response
can cause mental and physical damage.
How do I know when I'm
stressed? Here's a quick test - place your hand on the back of your neck. If it
feels cold against your skin, you're probably stressed out. Blood rushes to your
muscles when you're under stress, leaving your hands cold. Other warning signs
of stress include:
Marked change in
appetite or sex drive
These short-term physical symptoms mainly occur as your
body adapts to perceived physical threats, and are caused by the release of
epinephrine (adrenaline) during the alarm stage of the GAS. Long-term physical
symptoms occur when your body has been exposed to adrenaline over a long period.
Adrenaline works by diverting resources from the areas of the body, which carry
out body maintenance (such as your liver, kidneys and other organs) to the
muscles… This stress may cause your health to deteriorate and it is common to
experience frequent colds and infections, sexual disorders, aches and pains,
feelings of intense and long-term tiredness, or a change in appetite.
What are warning signs I should
get help to deal with my stress? Signals that you are experiencing an overload of stress can range from a general
feeling of the "blahs" to serious physical pain. Although most stress
can be managed, it is important to obtain professional help before the situation
is completely out of control. If you experience the following situations or
feelings, you should seek professional support.
anger or impatience
Overeating or loss
Increased use of
alcohol, tobacco or other drugs
Unable to relax
periods of boredom
or work performance
to set priorities and make decisions
Prone to make
errors or be accident prone
your physical and psychological well being:
The art of stress management is to keep yourself at a
level of stimulation that is healthy and enjoyable - to create a balance of
positive and negative stress that will motivate but not overwhelm you.
Have a positive attitude!
Reversing negative ideas and learning to
focus on positive outcomes helps reduce tension and achieve goals. If you catch
yourself thinking negative criticisms like -- "I'll never get this
assignment done! I'm a failure!" -- change your inner
Tell yourself "I'm intelligent and fully capable of getting this assignment
Tap into your support network. It can be a relief to realize others have
had similar experiences - it helps us feel understood, capable, and nurtured.
If you can't discuss your feelings with your support network, express
them some other way - write in a journal, write a poem, or compose a letter that
is never mailed.
Stress results when you feel overwhelmed by many
things that need to be done at the same time.
Plan around the things you find stressful to lessen the effects of
stress. Managing your time effectively will even out your workload.
Make a list and prioritize the things you need to get done.
Don't be afraid to take a break. Schedule it in! A 20-minute power nap
can re-energize you for hours.
When working, focus on one thing at a
Switching from one task to another without fully
completing the first task allows for variety, but usually wastes time and causes
Know and accept your limits. Don't over-commit -
learn to say no. It is better to disappoint a person up front than with a last
minute cancellation because you find yourself short of time.
Relaxation is the natural unwinding of the stress response.
Relaxation lowers blood pressure, respiration, and pulse rates. Combining
several techniques, for example deep breathing exercises, muscle
relaxation, meditation, and massage therapy can significantly
lower stress levels. Yoga or tai chi can be very effective, combining many
of the benefits of breathing, muscle relaxation, and meditation while toning and
stretching the muscles. They also elevate mood and improve concentration and
ability to focus.
involves the imagining of scenes that
are relaxing and peaceful - this can help the body relax. Imagine yourself in a
setting that is pleasantly relaxing. Guided relaxation (listening to relaxation
tapes or having someone read a relaxation exercise to you) can be a pleasant way
Coping, Emotions, and Health:
Researchers have identified how the ways we cope with emotions and
stressful situations—our coping styles—can influence our physical health.
Most firmly established are the links between coronary heart disease and the
Type A behavior pattern. Type A is a way of coping characterized by
constant hurriedness, intense competitiveness, and free-floating hostility.
A more recent concept is the Type C pattern, which
in many ways is the polar opposite of Type A. It involves the non-expression of
anger and other unpleasant emotions such as fear and sadness, unassertive and
overly appeasing behavior in relationships with others, and a preoccupation with
meeting the needs of others, often to the point of extreme self-sacrifice. The
theory of the Type C pattern was put forward by Lydia Temoshok, Ph.D., a leading
health psychologist and PNI researcher. She has found compelling evidence for a
link between emotional expressiveness and the progression of cancer.
The middle ground, or Type B. is considered a more
balanced way of coping that involves appropriate expression of all emotions and
the ability to meet one's own needs while responding to those of others. People
who cope in this more balanced way tend to be less at risk for serious illness.
The cultivation of these behaviors is often a goal in mind/body medicine
programs, especially for heart disease and cancer.
The Stress Response
is a set of changes in the body
that result when the person experiences what they perceive to be a challenging
or threatening situation. This matter of perceived threat is important because
the effects of the stress response on the body are the same whether the threat
is real or just imagined in the mind.
The magnitude of these changes is influenced by how serious
the person thinks the situation is and what they think about their ability to
handle the threat effectively (their appraisal of their ability to respond). Of
course, the more confident the person is in their ability to handle a challenge
easily, the less stress is involved. The more the person appraises the challenge
as a threat—even at the subconscious level—the more intense will be the
Commonly called the fight-or-flight reaction, the stress
response has the beneficial effect of preparing the body to function at a higher
level of efficiency, which of course enhances the likelihood of survival. The
physiological changes include:
Increased blood pressure
Increased respiratory rate
Increased heart rate
Increased oxygen consumption (burning of fuel)
Increased blood flow to skeletal muscles
Increased muscle tone
While all these changes clearly contribute to one's ability
to fight or flee in an emergency, they also have a downside. If the person is
experiencing the stress response regularly and for extended periods of time,
these physiological changes have the effect of weakening the body's resistance
to illness and lowering the effectiveness of its mechanisms of self-repair.
The Relaxation Response: Another key principle is the relaxation response, which was
discovered and named by Herbert Benson, M.D., and his colleagues in 1974.7,8
They were studying a pattern of physiological changes that occurs in people
practicing transcendental meditation (TM).
This pattern of changes has been found to represent a very
beneficial state, one that is virtually a mirror image of the stress response.
The relaxation response includes the following changes:
relaxation response is an antidote to the effects of
the stress response and it has also been found to enhance the effectiveness
of the body's defenses and self-repair mechanisms. Regular practice of
techniques that elicit this response also brings improved emotional well-being
and better handling of stressful life events.
The relaxation response is a physiological state, not a
technique as such… learning to do this is at the heart of mind/body
Link to Mind-Body-Spirit Therapy
For Additional Support Topics
Stress Reduction Techniques & Programs
reduction/ relaxation techniques daily. Here is an example of one you
can access from the Internet.
Center For Mindfullness featured
by the University of Massachussets Medical School
is a way of learning to relate directly
to whatever is happening in your life, a way of taking charge of your life, a
way of doing something for yourself that no one else can do for you —
consciously and systematically working with your own stress, pain, illness, and
the challenges and demands of everyday life.
schedule consists of eight weekly classes and one day-long class on a Saturday
or Sunday. Morning or evening courses are available. This highly participatory,
practical course includes:
in mindfulness meditation practices
and mindful yoga
Group dialogue and
discussions aimed at enhancing awareness in everyday life
Four home practice CDs and a home practice manual
This online program offers dynamic interactive tools to improve wellbeing.
You determine your personal wellness priorities and achieve your goals by
considering all aspects of your life, represented in the 12
Reduce stress, lose weight, improve relationships,
gain better work-life balance, maintain optimal health and live life more
Here's what you gain:
Deepen your sense of personal responsibility for your health.
Discover the areas of life you are most motivated to change.
Learn how to use small steps for continual improvement.
Connect to a deeper sense of meaning in your personal life.
Maximize your innate potentials as a whole person.
Create more balance in your personal and professional life.
Discover a higher level of personal health
Muscle Relaxation Instructions: Through repetitive practice you quickly learn to recognize—and
distinguish—the associated feelings of a tensed muscle and a completely
relaxed muscle. With this simple knowledge, you can then induce physical
muscular relaxation at the first signs of the tension that accompanies anxiety.
And with physical relaxation comes mental calmness—in any situation.
step by step online techniques.
IHM is a recognized, global leader in emotional physiology,
stress management and the physiology of heart-brain research.
(also known as behavioral medicine) is of course nothing new. The influence of
the mind in healing is addressed in virtually every medical tradition, from the
ancient teachings of Ayurveda to modern Allopathy.
is new is the legitimization of research in this field to the point of
government funding and the incorporation of mind/body programs into the
offerings of major medical institutions, many of which are noted for their
conservatism and scientific bent.
HeartMath has been researching heart intelligence, stress
and emotional management for more than 16 years and applied its findings to
practical, easy-to-use tools that have been scientifically developed and tested.
Scientifically developed and tested products help people in all walks of life
transform stress, manage emotions and get in touch with their heart selves so
they can think more clearly, perform better and feel more balanced, energized
and in control of their lives.
You’ll find powerful applications on this Web site
such as an online
Stress and Well-being Survey that provide personalized,
life-changing solutions to help you experience the physical, mental and
emotional benefits of heart-based living.
View Online Products
Lifestyle Changes - Resources
The University of Pittsburgh Medical Center's Healthy
Lifestyles site is intended to help you take an active role in your healthcare
and adopt beneficial behaviors. Stress coping, weight management, physical
fitness, smoking cessation and lifting your spirits…
Better lifestyle habits can help you reduce your risk for
heart attack. Learn what you can do to help prevent heart disease and stroke.
developed a program to help you feel better, look younger, and avoid 70% of the
diseases that will kill you before your time. Our work has been funded by
National Geographic and the National Institutes on Aging, and our findings have
appeared on Good Morning America,
Anderson Cooper 360
and the ABC Nightly News.
To help you model your habits after
the Blue Zones centenarians, we’ve created several tools, beginning with
Vitality Compass™. This is the most accurate online longevity calculator
available; it will tell you how long you’re expected to live, how old your
body really is, and how you can improve your odds of living younger, better.
The Vitality Coach™ uses the best behavioral science available to guide you in
getting the most good years out of life. Six seconds a day for six weeks can add
up to four years to your life expectancy, effectively making you biologically
Healthy Lifestyle Tip Sheets
Healthy Eating Habits in Families
Stressed Are You and Your Family?
Questions About Women as Health Experts in Their Quest to Health and
Year's Resolutions That Work
Diets and Preventing Eating Disorders
Ways to Get Moving - Fifty Ways to Keep Moving
Smoking - Where to Get Help
mission is to empower you and your loved ones to understand, prevent, and
resolve health challenges:
Violence & Abuse
win.niddk.nih.gov - Changing Your Habits.pdf
Old habits die hard. Changing your habits is a
process involving several stages. Sometimes it takes a while before changes
turn into new habits. You may face challenges along the way. But adopting
new, healthier habits may protect you from serious health problems, such as
diabetes. New habits may also help you look better and feel more energetic.
After a while, if you stick with these changes, they may become a part of
your daily routine.
This fact sheet offers
strategies to help you improve your eating and physical
activity habits and outlines four stages people
may experience when changing a health behavior which include:
Ornish Spectrum –
more than 30 years, Dr. Dean Ornish has directed a series of scientific
research studies showing, for the first time, that the progression of even
severe coronary heart disease can often be reversed by making comprehensive
lifestyle changes. These include a very low-fat diet including predominantly
fruits, vegetables, whole grains, legumes, and soy products in their
natural, unrefined forms; moderate exercise such as walking; various stress
management techniques including yoga-based stretching, breathing,
meditation, and imagery; and enhanced love and social support, which may
include support groups.
These studies also documented that other chronic
diseases may be reversible simply by making comprehensive lifestyle changes.
These findings are giving millions of people worldwide new hope and new
choices, options that are more caring and compassionate that are also more
cost effective and competent.
Participants learn about the clinically
proven and scientifically validated, Dean Ornish Program for Reversing
Heart Disease, through
its trained and compassionate staff.
Although Medicare is not currently reimbursing the Ornish Spectrum
Prevention program, many private insurance companies are covering this
program for patients who have coronary heart disease, risk factors for
coronary heart disease and/or diabetes.
The Ornish Spectrum is a program that helps you make
healthy, sustainable lifestyle changes in:
Publications & Journals
The Behavioral and Clinical Effects of Therapeutic
Lifestyle Change on Middle-aged Adults
Therapeutic lifestyle change can result in significant
improvements in nutrition and physical activity behavior and reductions in
many cardiovascular disease risk factors. Six months after the intervention
began, program participants continued to demonstrate dramatic improvements in
nutrition and physical activity behavior.
is the official publication of the Associated Professional Sleep Societies, LLC
(APSS) a joint venture of the American Academy of Sleep Medicine and the Sleep
The APSS publishes original findings in areas pertaining to
sleep and circadian rhythms. Topics include sleep-related disorders, medical
dysfunctions during sleep, clinical investigations, therapeutic trials,
physiologic events, anatomic structures and molecular components underlying
normal and abnormal sleep, psychological and psychophysiologic research, and the
pharmacology of sleep.