DR. ALA SAYS...

Our mind has more power than we give it credit for.  With our minds we have the power to tear ourselves and those around us down, or we can use it to build ourselves and others up.  It is up to us to decide what we are going to do with it.  Using our mind to build everyone up does more than just create a happier society…it is essential for optimal health.

Most of us feel the pressure of stress and allow stress to take over our lives.  You may wonder, does stress just make you feel crazy for a few moments, or does it really affect your overall health?  The answer is it has a huge effect on your health.  Did you know that stress accounts for 75-90% of all primary care visits in the US.  In fact almost all illnesses are stress related, they may be caused by stress, aggravated by stress, or the illness causes stress.  Stress is also the #1 reason people eat poorly and quit healthy lifestyle programs.

When you are subjected to stress you are said to be in the sympathetic state.  Some symptoms of this state include: increased heart rate, increased blood pressure, increased respiratory state, dilated pupils, muscle tension, and poor digestion.  The parasympathetic state or the relaxation state provides: decreased heart rate, decreased blood pressure, decreased respiratory rate, constricted pupils, muscle relaxation, and enhanced digestion.

The symptoms mentioned above are the results of the short-term effects of stress.  However, after living in the sympathetic state long-term we may succumb to:

--GI distress-IBS, Ulcers

--Cardiovascular Symptoms-rapid pulse, pounding heart, weakness, dizziness, chest pain, high blood pressure

--Mood Changes-general irritability, floating anxiety, depression, impulsive behavior, nervous laughter, increase startle response

--Sleep disturbances-nightmares, insomnia

--Cognitive Impairment-inability to concentrate, poor memory

--Neuromusculoskeletal complaints-TMJ, trembling, ticks, back and muscle aches.

--General fatigue

Immune Impairment-increased susceptibility to viral infections and autoimmune disorders

So, does thinking right improve your health…absolutely!  Make a conscious choice to think positively and participate in stress reducing activities.  This will improve your health and the health of those around you.  Use all the power your mind has to your benefit.

 Making healthy lifestyle choices day in and day out is nothing more than mind over matter. 

Drink Right

The health benefits of something as simple as drinking water are enormous! Since our bodies are 70% water, maintaining a sufficient level of hydration is absolutely vital for our body’s normal physiological function.

How much water does YOUR body need every day? You need to be drinking half your body weight in ounces daily.

Example:  128lbs / 2 = 64

64 ounces of water a day

8 glasses a day of water gives you:

·         More energy

·         Better skin appearance

·         More successful weight loss

·         Reduces stress, anxiety & depression

·         Fewer headaches

·         Sharper mental performance

·         Possible relief of asthma, allergy & arthritis symptoms

The human heart is 79% water. According to a study published in the American Journal of Epidemiology, 8 glasses of water a day affects your heart health. More than 20,000 healthy men & women, ages 38-100 were monitored over a 6 yr. period. The women who drank more than 5 glasses of water a day were 41% less likely to die from a heart attack than those who drank less than 2 glasses a day. And the results for men were even greater.

Water aids in proper digestion, removes toxins & waste products, increases nutrient absorption, cushions & lubricates joints, regulates body temperature & improves immune function.

If you aren’t drinking enough water on a daily basis, you are risking serious negative effects on your health. 

So. Got Water?

Sleep Right

For some of us sleep may seem useless, a waste of time, or a time when other things can be accomplished.  Others would love nothing more than to be able to go to sleep and stay asleep.  Either way, sleep issues have become a huge issue in America.  We’ve all seen all the commercials for sleep aids and many know how frustrating it can be when we are unable to sleep.  Whatever your situation is, however, sleep is vital to your health.

Sleep is important for learning and for memory.  So for all you students who stay up all night studying for a final, you may be better off studying and then sleeping.   It is at this time that you brain will place new information in your memory.

Sleep is also vital for your immune system.  Without it your immune system is compromised, reducing your ability to fight disease and infection.

Sleep also enhances your cardiovascular health. Lack of sleep is often related to stress.  When there is an increased level of the stress hormone, hypertension or irregular heartbeats may be the result.

Sleep will also affect your mood.  You have probably noticed your patience level is reduced and your are more irritable when you are lacking sleep.  Getting enough sleep will make life more enjoyable for you and those around you.

Sleep also affects the way your body metabolizes food.  When you do not have adequate sleep your body processes food differently.  In addition, your hormones are not functioning as they should which ends up affecting your appetite.  

For these reasons it is vital that you make a plan that allows you sufficient, quality sleep.

Eat Right

You may be wondering, how important are my food choices?  And, can my food choices really make that big of difference in my health?  After all, I’ve been eating this way for lots of years and I’ve survived.

If this is your view of food, we’ve got good news.  Food can absolutely improve your health and quality of life.  You don’t have to live with miserable diseases or be in debilitating pain; you just have to choose to eat to your health.  Hippocrates was a Greek physician who is known as the Father of Medicine.  He stressed “Let food be your medicine and medicine be your food.”

The best part is you are in control of your health when it comes to food.  You have control over just about every morsel that goes into your mouth.  Which means, you have some control over your health.  Do not just sit back and wait and see which disease will ail you.  Be proactive and eat to your health.

Do you think of food as medicine and as fuel for life, or merely as recreation or entertainment?  We will challenge you to think of food as your medicine and make choices with that in mind.

Poop Right

Proper elimination is absolutely vital to your health.  It has been said that you are what you eat.  This is partially true, more specifically however, you are what you absorb and you are what you don’t eliminate.  To sum it up, you are the cumulative product of all the messages delivered to your cells.

Gastrointestinal (GI) distress is a huge problem in America due to our poor dietary choices and our lack of exercise.  In fact, “The total U.S. market for gastrointestinal disorder treatments was estimated at $16.1 billion for 2004.” And “expected to reach $22.8 billion in 2009.”  The prescription market for GI disorder treatments was $13.7 billion in sales in for 2004.  And the OTC market accounts for the remaining 15%, or $2.4 billion. (Source:www.piribo.com/publications/
treatments/bcc010.html)

So, is your GI health important to your overall health?  Absolutely!  Problems in this area often suggest problems in several other areas.  So, it is important to consider this as an important aspect of your health and deal with issues that arise.

Move Right

Our bodies were made to move.  Exercise used to be called survival—to live you had to move.  Now, most of us live very sedentary lives, which means exercise is a must!  You should be getting 20-30 minutes of exercise daily!

Find something you enjoy.  Get outside and walk or bike or rollerblade.  Find an exercise video that is challenging and keeps your attention.  Join a class with classmates that will keep you accountable.  Go to a gym and workout with a friend.  Remember to switch up your exercise routine to avoid boredom.  For example, in the winter work out at a gym, in the spring use an exercise video, in the summer swim, walk, bike, rollerblade.  Just don’t get bored.  The best type of exercise is the one you will do consistently.

Good for our heart, cardiovascular health

Good for brain

Improves circulation throughout the body, including the brain

Boosts metabolism

Decreases stress and improves mood and attention, all of which help the brain perform better

Helps prevent high blood pressure, high cholesterol, diabetes and stroke

Improves mood

Fights chronic disease

Helps manage weight

Improved sex life

Helps you sleep better

Can be fun!

Talk Right

Your words may seem ineffective; however, they are very powerful.  With your words you have the power to tear someone or yourself down, or build them up.  Talking right is important to your health and is related to thinking right.  The way that you choose to think affects how you talk, and the way you choose to talk affects how you think. 

Talking right is important for alleviating stress.   Stress, as mentioned in the think right section, can wreak havoc on your health.  However, talking through your stress in a positive manner can be a real benefit to your health.

In addition, talking right is important for strengthening the relationships you have with friends and family.  These relationships will also affect your health and can greatly increase the enjoyment you get out of life.

Use the power of your words to build up others and yourself.

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