Healthy U

Issue 4

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A healthy person has a robust immune system. The right nutrition and adequate exercise are essential, but are you aware the role your thoughts, emotions and attitudes play in triggering chemical changes which either strengthen or weaken your immunity?
Factors related with healthy immune function are:

• Work that gives meaning to your life
• Expressing anger effectively
• Asking for help when needed
• Feeling loved by self and others
• Saying No to excessive demands
• Taking time to play every day
• Learning and growing from unpleasant experiences
• Helping others
• Acting in accordance with your values
  

Source: Bernie Siegel, Bottom Line Health, August, 2005

Sleep to Lose Weight?

Lack of sleep causes neurocognitive and hormonal changes. With a lack of sleep leptin levels drop and ghrelin levels rise increasing appetite. These hormonal changes may also slow the metabolism and cause the body to retain fat.
In a recent study, people who slept less than 4 hours per night were 73% more likely to be obese than those who slept 7-9 hours per night. Those who only slept 6 hours per night were still 23% more likely to be obese.

Source: Archives of Internal Medicine, Jan. 10, 2005; Prevention, May, 2005

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If you think you're too tired or busy to exercise, here are some great benefits of physical activity that may change your mind:

1. Regular physical activity improves your mental health. It reduces stress, improves your sense of well-being, lowers anxiety and depression, and improves your problem-solving skills. You will also sleep better.

2. Regular physical activity improves your overall health. You will have more muscle, less fat, and better cardiovascular health. As a result, you will be less likely to develop heart disease and some forms of cancer. You also will have a stronger immune system and strong bones. This all means a longer, healthier life.

3. You don't have to be as fit as a professional athlete to benefit from physical activity. In fact, 30 minutes of moderate physical activity on most days of the week can greatly improve your health.

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If you are having trouble sleeping, there are tapes and CD’s you can check out for free in the Wellness Resource Center in the lobby of the Ambrose Health Center

• Easing into sleep: This tape tends to send the mind, body and emotions to sleep in a positive way so the listener can sleep deeper, better, more effectively. Audiotape
• Healthful Sleep: Designed to promote peaceful sleep; create relaxed feelings of safety and calm; release muscular tension in the body; clear the mind of worry and obsessive thinking; heighten a sense of protection and support. Followed by continuous music. CD
• PM Yoga Meditations: Tune into your breath, heart and mind to find deep relaxation, intuitive guidance and a calm strength to let go of the day’s stress and prepare for a night of restful and rejuvenating sleep. CD
  

For a complete list of tapes and CD’s - Resource Center

To get physically active and stay active:
• Choose an activity that's fun.
• Change your activities, so you don't get bored.
• Walk while you talk on the phone.
• Play sports instead of watching a DVD sometimes with friends
• If you can't set aside one block of time, do short activities during the day, such as three, 10-minute walks.
• Create opportunities for activity, such as parking your car farther away, taking the stairs instead of the elevator, or walking down the hall to talk to a coworker or friend instead of using e-mail.
• Don't let the cold weather keep you on the couch! You can still find activities to do in the winter like exercising to a workout video or joining a sports league or gym.
• Use different jogging, walking, or biking paths to vary your routine.
• Exercise with a friend or family member.
• Play with your children, nieces/nephews or neighbor kids.
• Make activities into social occasions—have dinner after you and a friend work out.
• Read books or magazines to inspire you.
• Set specific, short-term goals, and reward yourself when you achieve them.
• Don't feel badly if you don't notice body changes right away.
• Make your activity a regular part of your day, so it becomes a habit.

Before you start any physical activity, talk to your doctor if you:
• have heart disease or had a stroke or are at high risk for them
• have diabetes or are at high risk for it
• are obese (body mass index of 30 or greater)
• have an injury (like a knee injury)
• are older than age 50

Source: Fitness and Nutrition in Men, National Women’s Health Information Center with additions from Marilyn Kile, UHCS