Adequate Sleep Enhances Memory, Learning and Job Performance

Posted on February 20, 2012 by admin

Tips for Healthy SleepIn a recent study, adults who were allowed just five hours of sleep a night for a week continuously scored poorly on tests.  Only after they slept eight hours for two nights in a row did their test scores improve.  Researchers say by cutting your sleep short, you miss out on REM (rapid eye movement) sleep, which helps consolidate information and enhance memory.

Additionally, a survey conducted by the Better Sleep Council reports that “sleep deprivation” impacts alertness at work, productivity and your ability to socially interact with co-workers.  The bottom line: Quality sleep is vital to your health, happiness and productivity.  According to the latest research, the human body still needs 7-8 hours of sleep per night (the recommended average for adults).

Tips for healthy sleep

To improve the quality of your nightly sleep, the National Sleep Foundation recommends the following:

1.  Schedule time for sleep.  Just like we manage the many things on our “to do” lists, sleep is an appointment that you can not miss.  When the quality of your sleep improves, so does your mood, thus the quality of your life.  Tonight’s sleep can determine how your tomorrow will be, so it should be top on any daily agenda.

2.  Establish a relaxing bedtime routine and create a sleep sanctuary.  Wind down before bed.  Take a bath, meditate, do whatever you need to do to relax and wipe away the day’s stress.  If you find your mind racing while trying to sleep, keep a pad of paper next to your bed and jot down what’s on your mind.  Make sure your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.

3. Exercise regularly, but finish your workout at least three hours before bedtime.

4. Avoid foods and drinks high in caffeine (coffee, colas, tea and chocolate) and alcohol a few hours before bedtime.  Caffeine and alcohol disturb sleep.  Nicotine may make it difficult to fall asleep and lead to fragmented sleep; those who smoke should get help to quit.

NOTE: If you suffer from chronic or severe insomnia, visit your doctor or a sleep disorders clinic to see if there is an underlying medical condition.

Posted in Wellness | Tagged | Leave a comment

6 Things Happy Couples Do

Posted on February 7, 2012 by admin

6 Things Happy Couples DoContrary to widely held beliefs, romance does not have to fizzle out in long-term relationships, according to a recently published study in the journal, Review of General Psychology.  The researchers studied 6,070 individuals in short- and long-term relationships and concluded that romantic love can last a lifetime and lead to happier, healthier relationships.

How to keep romantic feelings alive

How do happy couples keep their romantic feelings alive?  Like most good things in life, it requires desire and effort.  The following tips can help you and your partner work together to maintain or rekindle your romantic edge:

1. Communicate. Communication is key to staying connected.  It is important that you and your partner communicate your thoughts, plans, ideas and opinions on a consistent basis.  Equally important is communicating your feelings – the joys, sorrows or frustrations we all experience.

2. Fight fair. Conflicts and disagreements are inevitable.  Learn how to solve problems without attacking, blaming or put-downs.  It’s hard to maintain romantic feelings if you are constantly cutting each other down.  Happy couples know how to focus on the issue at hand, rather than throwing destructive, verbal punches.

3. Spend time together. With work, children and other responsibilities, it’s easy for your relationship to get pushed aside.  Taking the initiative to schedule time for just you and your spouse is an important way to keep intimacy alive and well.  Find shared activities you both enjoy.

4. Do nice things for each other. In successful relationships, both partners find small ways to make loving gestures on a regular basis.

5. Share affection. Giving affection through hugs, kisses, holding hands or touching – several meaningful touches a day – helps you maintain physical and emotional closeness.

6. Don’t let your sex life slide. Couples with satisfying sex lives have no problem keeping romantic feelings alive.  For various reasons, couples often put off sex for long periods of time.  Rather than waiting for the mood to strike you, decide to be intimate and see what happens.  Often, once you get started you’ll be more in the mood.

Posted in Relationships | Tagged , | Leave a comment

Four Steps To A Longer Life

Posted on January 16, 2012 by admin

Four Steps to a Longer LifeAccording to a recent study, four simple behaviors – being physically active, not smoking, drinking moderately and consuming fruits and vegetables – can increase longevity by as much as 14 years.  The study surveyed 20,244 men and women (ages 45 to 79) in the United Kingdom between 1993 and 1997.  The participants, none of whom had cardiovascular disease or cancer at the beginning of the study, were asked if they were nonsmokers, were physically active, had moderate alcohol consumption and ate at least five servings of fruits or vegetables a day.  One point was assigned for each healthy behavior.

Participants were tracked until 2006 and researchers found that those with a score of zero were four times more likely to have died than those with a score of four.  The research showed that each point increased longevity incrementally and that those who practiced all four behaviors on average lived longer by 14 years.

Improving your health and longevity

To improve any of the four behaviors mentioned above, the following information can help.

1. To become a nonsmoker…Check out www.smokefree.gov, a website created by the National Cancer Institute for those trying to quit smoking, including self-help guides, support and interactive tools.

2. To increase your physical activity…Try fast walking. Fast walking burns the same amount of calories per mile as running and builds endurance, enhances muscle tone, strengthens bones and reduces stress.  Aim for 30 minutes or 10,000 steps per day.

3. To monitor your drinking…Follow the U.S. Department of Health and Human Services’ definition of moderate drinking, which is defined as having no more than one drink per day for most women and no more than two drinks per day for most men.  This definition is referring to the amount consumed on any single day and is not intended as an average over several days.

4. To increase your consumption of fruits and vegetables…Start your day with a homemade smoothie made with fresh or frozen fruit.  Mix in a blender with fruit juice and non-fat yogurt for a healthy and easy-to-make breakfast.

Posted in Overall health, Wellness | Tagged , | Leave a comment

New Year’s Resolution Success

Posted on January 3, 2012 by admin

New Year's Resolution SuccessAccording to a University of Washington survey, 63% of the people questioned were still keeping their number one New Year’s resolution after two months.  The keys to making a successful resolution?  The researchers say a person’s confidence that he or she can make the behavioral change and the commitment to making the change, are most important.  In addition, the study indicates that successful resolutions are a process, not a one-time effort.  Respondents to the survey reported that persistence can pay off.  Of the people who successfully achieved their top resolution, only 40 percent of them did so on the first attempt.  The rest made multiple tries, with 17 percent finally succeeding after more than six attempts.

Resolution mistakes

According to the University of Washington researchers, the following are sure-fire ingredients for resolution failure:

  1. Not thinking about making a resolution(s) until the last minute.
  2. Reacting on New Year’s Eve and making your resolution(s) based on what’s bothering you or what is on your mind at the time.
  3. Framing your resolution(s) in absolute terms, such as “I will never do X again.”

Tips for resolution success

The survey researchers offer the following tips to help you attain your New Year’s resolutions:

  1. Have a strong initial commitment to make a change.
  2. Have coping strategies to deal with problems or obstacles that are sure to come up.
  3. Keep track of your progress.  The more monitoring you do and the more feedback you get, the better you’ll do.

Take credit for success when you achieve a resolution, say the researchers, but it is a mistake to blame yourself if you fail.  Instead, the researchers say, look at the barriers that were in your way.  See how you can do better the next time and figure out a better plan to succeed.  You do get to try again and can make behavior changes throughout the year, not only at New Year’s.

Posted in Overall health, Wellness | Tagged , | Leave a comment

Tips To Increase Happiness

Posted on December 22, 2011 by admin

Tips to Increase HappinessRecent research reports that you can change your thoughts and actions to increase your happiness.  Below are five “happiness activities” shown in numerous studies to increase the happiness of study participants.  To improve your happiness, choose the activities that suit you best.  Build these activities into your everyday life to ensure long-term success.

Happiness activities

Live with purpose. People who strive for something personally significant – whether it’s learning a new skill, raising a good family, or changing careers – are happier than those who don’t have strong dreams or aspirations.  Pick one or more significant goals and devote time and effort pursuing them.  The process of working towards your goal is as important to your well being as its attainment.

Nurture your relationships. A Japanese study published last year found that contented people’s happy experiences most often involved connecting with someone.  Happy people have a strong bond with at least two out of three of these essential relationships: a partner, a friend, or a parent.  Experts say the best way to improve a relationship is to invest time and energy in it.

Count your blessings. One way to feel happier is to recognize good things when they happen.  Express gratitude for what you have privately and also by conveying appreciation to others.  If you have trouble counting your blessings, try keeping a gratitude journal.  Write down three to five things you’re grateful for once a week.  Several studies show that people who record what they appreciate experience greater happiness and less anxiety.

Practice kindness. Do good things for others.  Acting kind or helping others makes you feel capable, compassionate and full of purpose.  In one recent study, researchers could literally see the benefits of kindness.  Subjects were hooked up to a brain-imaging mechanism and asked to click yes or no to charity-giving opportunities.  When they donated, the machine registered a boost in blood flow to a part of the brain associated with happiness.

Cultivate optimism. Keep a journal where you write your best possible future.  Practice seeing the bright side of every situation.  Studies show that optimistic thoughts can be self-fulfilling and that optimists are healthier, happier and live longer than pessimists.

 

Posted in Wellness | Tagged | Leave a comment

Planning An Alcohol-Safe Holiday Party

Posted on December 5, 2011 by admin

Planning an Alcohol-Safe Holiday PartyAccording to Mothers Against Drunk Drivers (MADD), at least 50 percent of all holiday traffic fatalities involve alcohol.  If you are hosting a gathering of co-workers, friends, or family this holiday season, follow the precautionary recommendations below to help ensure the safety of your guests, both during and after your party:

Recommendations for an alcohol-safe event

1. Consider hosting an alcohol-free party.  According to The National Clearinghouse for
Alcohol and Drug Information, more than half of Americans are not current drinkers.
2. If you do serve alcohol, be sure to have plenty of non-alcoholic drinks available.
3. Don’t encourage or force guests to drink alcohol.
4. Provide plenty of food so guests won’t drink on an empty stomach.
5. Prior to the beginning of your party, arrange a designated driver for those who are
drinking alcohol.
6. Never serve alcohol to anyone under age 21.
7. If preparing an alcoholic punch, use a non-carbonated base such as fruit juice.  Alcohol
is absorbed into the blood stream faster when it has a carbonated base.
8. Stop serving alcohol at least 60 minutes before your party ends.  Only time sobers an
individual who has been drinking.
9. Be honest.  When inviting guests who are known to drink to excess, tell them that
drinking and driving is unacceptable at your party.  Get their agreement to find
alternate modes of transportation.
10. Encourage lively conversation and group activities, such as games that keep the focus
on fun, not alcohol.
11. If some guests have too much to drink, drive them home or arrange for alternate
transportation.  Make sure all your guests leave with a sober driver.

Posted in Alcohol and Drug Use | Tagged | Leave a comment

Gratitude Is Good For Your Health

Posted on November 21, 2011 by admin

Gratitude is Good For Your HealthResearchers studying gratitude report that practicing gratitude can improve your health and well-being.  Robert Emmons, Ph.D. and colleagues at UC Davis randomly divided study participants into three groups, each which made weekly entries in a journal.  One group had to write about five things they were grateful for.  Another group was assigned to write about five things they found annoying or irritating.  And a control group was asked to list five events that affected them in some way.  At the end of the three-week study, those who focused on gratitude reported feeling better about their lives overall, were more optimistic about the upcoming week and reported fewer health problems when compared to the group that focused on hassles, or the control group.

Other research on gratitude reports:

– Study participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period when compared to study participants who did not focus on gratitude.

– In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of positive moods, better sleep quality and duration and more optimistic rating’s of one’s life, when compared to a control group.

Cultivating gratitude

If you would like to increase your focus on gratitude, the suggestions below can help:

Maintain a gratitude journal. Set aside time each day to record at least three to five things that you are grateful for.  Psychologists say this is probably the most effective strategy to help you create the habit of focusing on the positive in your life.

Create a list of benefits. Create a list of benefits in your life and ask yourself, “To what extent do I take these for granted?”  Seeing these benefits in writing can help you become more mindful of the good things in your life.

Use visual reminders. Use visual cues to trigger thoughts of gratitude.  Put Post-It notes listing the things you are grateful for on your desk, your refrigerator or the steering wheel of your car.  Or use other devices that signal you to pause and count your blessings.

Posted in Wellness | Tagged , | Leave a comment

Tips To Decrease Emotional Overeating

Posted on November 9, 2011 by admin

Tips to Decrease Emotional OvereatingAccording to the American Psychological Association’s 2009 Stress in America survey, almost half of Americans (48 percent) reported overeating or eating unhealthy foods to manage stress.  Many people use food to fill emotional needs, contributing to overeating and being overweight. Do you use food to:

  • relax or calm your nerves?
  • comfort yourself?
  • numb yourself from emotional pain such as sadness, hopelessness, rejection, or anger?

Steps to regain control

If you’re prone to emotional overeating, you can take steps to regain control.  Below are tips and strategies to help decrease this unhealthy habit:

1. Learn to recognize true hunger versus emotional eating. If you ate just a few hours ago and don’t have a rumbling in your stomach, you’re probably not really hungry.  When you feel the urge to eat, get in the habit of asking yourself, “Is it physical hunger or is it emotional or stress-driven hunger?”

2. Know your triggers. Use a food diary to identify when and why you eat for emotional reasons.  Keep an accurate record for at least one week of what you eat, how much you eat, how you’re feeling and how hungry you are.  Ask yourself: What happened today to make me feel this way?  You may become aware of situations or feelings that trigger you to turn to food.

3. Face difficult emotions and stress-producing problems head on. Work on ways to face difficult emotions and stressful situations other than reaching for food.  Acknowledge and address feelings of anxiety, anger or loneliness.  Look for solutions to the difficult issues in your life.  Talk them over with a friend or counselor, or write in a journal.  Finding ways to express your feelings constructively can help clear unwanted eating patterns.

4. Find alternative behaviors to eating. Instead of turning to food, take a walk, practice yoga or meditation, listen to relaxing music, take a warm bath, read a good book, engage in a hobby, work in your garden, treat yourself to a movie, or talk to a supportive friend.  Exercise regularly and get adequate rest.  Each is proven to reduce stress, improve your mood and help control appetite.

Posted in Emotional Overeating, Increasing your stress fitness | Tagged , | Leave a comment

How To Leave Job Stress At Work…and create a positive mindset to be a better partner and parent at home

Posted on October 17, 2011 by admin

How to Leave Job Stress at WorkAre your relationships at home strained because you often arrive home from work too stressed or exhausted to be a good partner or parent?  The positive strategies below can help you leave job stress at work and be the kind of caring partner and parent at home that your family needs and deserves.

1. Before arriving home, give yourself a “time out.” Five or ten minutes before you walk into your home, give yourself a much-needed time out.  Stop the car a block away from your home or close your eyes on the bus, train, or subway to find a moment of serenity.  Then take a few moments to breathe, pray, meditate, or talk silently to yourself about the fact that the people you are about to meet in a few minutes (your partner and/or your kids) are more important than any client, customer, supplier, boss, or work colleague you’ve dealt with all day.  Even if your work-focused brain wants to take your loved ones for granted, this is the moment when you can once again realize they are the most important people in your life right now.

2. Make a daily promise to yourself. Instead of tuning out your loved ones or having a short fuse during family time, shift your mindset from work mode to family life by consciously deciding to be fully “present” for your family when you arrive home.  Make a promise to yourself each day to be the caring, interested and relaxed partner or parent your loved ones deserve, rather than being impatient, disinterested and stressed out.  Complement your commitment to be fully present for your family by learning and practicing healthy methods to increase relaxation, dissipate stress and lift your mood.

3. Set guidelines for positive communication. When you sit down to talk with your partner after work, set some guidelines that will allow the two of you to have a good check-in conversation.  One helpful guideline is for you to take turns (10 to 15 minutes for each partner) sharing and listening about each other’s day.  Instead of having one person go into a 60-minute monologue where the other person is struggling not to tune out or interrupt, with this guideline both of you will have a chance to be heard and understood each night no matter how stressful your days have been.  This guideline of “ten minutes for each person so we both get a turn” is a remarkable way to restore balance and closeness in your relationship.

Thank you for visiting our blog for useful information and tips to help you live healthier and happier.  For more information about your Employee Assistance Program – or Managed Care Concepts – please call (561) 750-2240.

Posted in Uncategorized | Tagged | Leave a comment

Best Ways To Bust A Bad Mood

Posted on October 3, 2011 by admin

What’s the best way to break out of a bad mood?  According to renowned, mood expert Robert Thayer, Ph.D., moderate exercise, listening to music and social interaction are the top-three ways to bust a bad mood.

Move your body

A bad mood has two major components, says Thayer, feelings of tension and low energy.  Exercise can boost your mood by relieving tension, raising energy and increasing optimism.  You don’t need to be super fit to enjoy the mood-lifting benefits of exercise.  According to Thayer’s research, even a brisk 10-minute walk immediately increases your energy and improves your mood.

Listen to music

Music is second only to exercise in raising energy and reducing tension, according to Thayer.  Music activates the part of your brain that is hardwired for pleasure and has a powerful influence over your state of mind.  Thayer feels that music is underused as a highly efficient method of lifting mood.  Any music you like works.

Seek social interaction

Social interaction also scores big when it comes to changing a bad mood and reducing tension.  According to Thayer, humans are social animals and social interaction influences our mood.  Social interaction is especially effective for women, who overwhelmingly report calling or seeing a friend, or initiating social interaction as an effective way to improve their mood.

Other methods to lift your mood

– Take a 10 to 30 minute nap.  You will feel low energy when you first arise from a nap, Thayer says, but that will soon dissipate and leave you feeling refreshed.
– Immerse yourself in activity that distracts you from your bad mood.  Shopping, sports, chores, hobbies and reading are all seen as useful activities to change a bad mood.
– Treat yourself to something that makes you feel good.  A homemade facial, a luxurious steamy shower, a back massage, a warm cup of tea or hot cocoa – even the tiniest treat may pick up your mood.
– Laugh.  There’s no possible way that you can laugh and stay in a bad mood.

Thank you for visiting our blog for useful information and tips to help you live healthier and happier.  For more information about your Employee Assistance Program – or Managed Care Concepts – please call (561) 750-2240.

Posted in Improving your mood, Increasing your stress fitness | Tagged , , , | Leave a comment