LifeBreath Fitness and Holistic Health

My daughter is majoring in psychology at the University of New Hampshire and she brought me down her health psychology book. She shares my love for understanding human behavior and fitness, and at the same time, we both have a passion for holistic health and spirituality.

As I was thumbing through the book, I came upon a time line that I found extremely interesting. It showed how our modern science and medicine once separated the mind, body and spirit, but have begun understanding the importance of putting them back together again. We have begun to swing full circle:

“Ancient times: Hippocrates and Galen propose that bodily humors underline and link mental and physical health.

1640 (Renaissance): Philosopher Rene’ Descartes separates the mind from the body, allowing scientific study to begin, but creating a misleading dichotomy.

1859: Charles Darwin proposes theory of evolution, thus starting modern biology.

1960’s: French psychologist Claude Bernard studies hormones and proposes theory of homeostasis. (the process of maintaining internal equilibrium through adjustments in physiological processes)

1890’s: Sigmund Freud, founder of psychoanalysis, sees unconscious psychic conflict as causing certain diseases.

1900’s: American physiologist Walter Cannon studies stress, homeostasis, fight-or-flight response, and wisdom of the body.

1940’s: Franz Alexander, physician and psychoanalyst, launches psychosomatic medicine, viewing emotional tension as a major cause of physical illness.

1965: Ronald Melzack and P.D. Wall propose Gate Control Theory of pain. (A theory that proposes that there are special nerves that carry intense sensation to the spinal column but these signals do not necessarily go directly to the brain because there is a “gate” in the spinal column that can be closed by signals coming from the brain: a belief that thoughts and feelings can provide gate-closing signals and influence whether the sensation of pain reaches the brain and is perceived as painful.)

1970’s: George Engel details the biopsychosocial model of health, and health psychology emerges as a formal field of study.

2000: Human genome is unraveled, and ties among genetics, neuroscience, and health psychology grow.”

For thousands of years, the mind, body, and spirit were considered the whole person. In order to treat any kind of physical, emotional, mental or spiritual imbalance, the medicine man or woman (shaman) considered all facets of ones’ life. The cure for a physical ailment might have involved forgiveness or letting go, or the remedy for an emotional trauma might include physical exercises. The mind, body and sprit were one.

As you see from our time line, during the Renaissance the mind and body were separated in order to study the physical body in more detail. Keep in mind however, that there are ancient documents from China that were extremely detailed in anatomy and physiology that even go a step further to include meridians (energy pathways through the body) and chakras (nerve plexuses and energy centers). The separation of body and mind allowed for detailed understanding of things like germs, the physical components of disease, living cells, and the different physical systems of the body, etc., etc..

However, our most modern science is proving that the body, mind and spirit can not be separated and in order to reach optimal health, wellness and happiness, each component of ourselves must be in balance. We now realize that there are a multitude of factors involved in becoming healthier. Research has been done on components such as – attitude, environment, beliefs, prayer, emotions and stress affecting the physical body, diet, and exercise. Through these studies and understanding “the big picture” we have begun to come full circle.

So when considering your health and well-being, remember that your physical body, emotions, the way you think and your spirituality are all players in your game of life and they equally star in the play offs. You can not play without any one of them. In order for you to “win” the body, mind and spirit must be in balance and then you have come full circle.

Time line from “Health Psychology” second edition by Howard S Friedman. Prentice Hall, Upper Saddle River , New Jersey 07458

I received this in an e-mail a while back. I saved it because I thought it was pretty wonderful advice.

Throw out nonessential numbers. This includes age, weight and height. Let the doctor worry about them. That is why you pay him/her. (I don’t completely agree with this one. But I do believe we should not WORRY about these numbers, just use them to stay healthy)

Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. “An idle mind is the devil’s workshop,” And the devil’s name is Alzheimer’s.

The tears happen. Endure, grieve, and move on. The only person who is with us our entire Pfe, is God. Be APVE while you are aPve.

Surround yourself with what you love, whether it’s family, pets, keepsakes, music, plants, and hobbies, whatever. Your home is your refuge.

Cherish you health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.

Don’t take guilt trips. Take a trip to the mall, to the next county, to foreign country, but NOT to where the guilt is.

Life is not measured by the number of breaths we take, but by the moments that take our breath away

A few years ago I wrote about an old Cherokee tale of a grandfather teaching his grandson some lessons in life. The old wise man said, “Grandson, within us each lives two wolves. One wolf is evil – angry, jealous, lazy, hateful and unforgiving. The other wolf is good and is filled with love, peace, kindness, self-control and humility. And these two wolfs are always at war within us.”

The young boy asked after awhile,”Grandfather, if the two wolves are always fighting, which one wins?”

I love that story and I try to wake up each morning feeding the good wolf. I use this analogy to help me better my life in many ways – one being, the way that I work on changing old habits that no longer work in the best interest of a better life.

If we feed ourselves the same old ways of thinking, we may never change old unhealthy patterns. We think through habit. Perhaps you have always thought the same way. Are you negative? Are you having a hard time changing an old habit? Do you say to yourself…”oh, I just don’t like to exercise, never have, never will.” Or, “I just can’t change the way I eat. I go out so many nights each week and I don’t know how to order healthy.” I say to both of those statements – you are feeding the evil wolf. You are allowing old habits and old thinking rule you.

The Apostle Paul said, “All things are permissible in me, but not all things are profitable. All things are lawful, but I will not be mastered by anything.” He is stating that everything is out there, but he will not be ruled by the things he deems unprofitable or

It seems that humor may be the best medicine after all. Past president of the Association for Applied Humor, Steven Sultanoff, PhD. says:

“The bottom Pne: A hearty chuckle feels good,” but he also explains that studies show that laughter is also really good for your health.

“T-cell antibodies, which fight infection, appear to increase with laughter, the physical response to humor.”

“Wit and distressing emotions can’t occupy the same mental space- laughter can actually block out bad feePngs.”

“Several studies show that levels of cortisol (the stress hormone) drop substantially in response to laughter.”

“Humor rePeves negative thoughts associated with physical and emotional health problems.”

I must say that I have been blessed with my father’s sense of humor – even to the point that it has gotten me in trouble. Heck, I even think it’s really funny that there IS an association for applied humor (#?#?*^@&) - don’t you!

Looking for the Fountain of Youth? The Magic Wand to Health, Wealth and Happiness? The bad new is – we haven’t found it yet. The good news is – there’s a group of everyday lifestyle tactics that, in combination, are the best bet we have right now.

Be choosy about your circle of friends – hangout with only the ones that make you feel good and who are positive thinkers.

Eat healthy (whole grains, fruits, low-fat dairy products, vegetables, lean natural fish, meat and chicken). Watch you salt, calorie, and fat intake, and drink plenty of water. But, indulge now and then.

Drink alcohol reasonably and moderately (1 drink for a women and 2 for a man daily). If you don’t drink, don’t start.

Don’t get too mad too often. The only person you’re hurting is yourself. Stress and anger kill.

Remember to Pve in the moment. – Enjoy each and every moment –Pfe is short and we better enjoy it while we got it.

In the beginning, God created the Heavens and the Earth and populated the Earth with broccoli, cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live long and healthy lives.

Then using God’s great gifts, Satan created Ben and Jerry’s ice cream and crispy crème Donuts. And Satan said “You want chocolate with that?’’

And a man said, “YES!” and Woman said, “And as long as you’re at it, adds some sprinkles.” And they gained 10 pounds. And Satan smiled.

And God created the healthful yogurt that woman might keep the figure that man found so fair. And Satan brought forth white flour from the wheat and sugar from the cane and combined them. And woman went from size 6 to 14.

So God said “Try my fresh green salad.” And Satan presented Thousand-Island dressing, buttery croutons and garlic toast on the side. And Man and Woman unfastened their belts following the repast.

God then said “I have sent you heart healthy vegetables and olive oil which to cook them.” And Satan brought forth deep fried fish and chicken –fried steak so big it needed its own platter. And Man gained more weight and his cholesterol went through the roof.

God then created a light, fluffy white cake, named it “Angel food cake,” and said, “its good.” Satan then created chocolate cake and named it “Devil’s Food.”

God then brought forth running shoes so that his children might lose those extra pounds. And Satan gave cable TV with a remote control so man would not have to toil changing the channels. And Man and Woman Laughed and cried before the flickering blue light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming with nutrition. And Satan peeled off the healthful skin and sliced the starchy center into chips and deep-fried them. And Man gained pounds.

God then gave lean beef so that man might consume fewer calories and still satisfy his appetite. And Satan created McDonald’s and its 99- cent double cheese burger. Then said, “You want fries with that?” And Man replied, “YES! And super size them!” “It is good .” And Man went into cardiac arrest.

Dr. A. T. Tude - Do you know him? Have you heard of all the people he’s helping?! It’s amazing, it’s astounding, it’s almost unbelievable! He prescribes it and he’s all about ATTITUDE!!!

The way we view life is called our “paradigm.” It’s the lens through which we see and it creates the way we perceive and live life. Attitude is the name of that paradigm. I believe that people are born either more positive or more negative in attitude; however, attitudes can be changed through purposeful thinking and living. Your attitude is your choice and as the old saying goes, “Attitude is everything.”

We see it every day – miracles occurring through fortitude and superhuman courage – athletic marvels, people living through the most horrendous conditions, medical phenomenons, and people helping people, to name a few.

Here’s a few helpful hints from Dr. A. T. Tude that may help you change your life.

You may wonder why a fitness professional writes about attitude and other things of the heart. It’s because I believe so strongly that health and happiness comes from the inside and reflects outwardly. I believe that we all can accomplish great things, the greatest are about attitude.

I only focus on two intensions each morning. I first focus on giving thanks. The second is that I be guided by “right attitude” throughout each day. And that is my hope for you - that health and happiness flows to you and from you.

Learning to listen to your body is a key to better understanding your physical, mental and emotional well-being. We are all made of electromagnetic energy and some call this energy “chi” or “prana.” It is the energy of the universe. The body, mind, emotions and spirit are energetically connected. In fact, they’re so interconnected that one can not help but affect the other.

When we are balanced, we feel good, we look healthy and we have plenty of energy to enjoy life. When we are unbalanced, the body speaks to us, sometimes, quite literally.

You can assess how your energy is flowing by looking over this simple list. If your chi is flowing radiantly and harmoniously, you’ll enjoy feeling vivacious and alive. If your chi is stagnant, restricted or non-flowing you will feel tired, restless, unsatisfied or even ill.

After looking over this list, you can decide if you have ample or deficient energy flow. If you are ample, keep doing whatever you’re doing. If you are deficient, it may be time to evaluate your lifestyle. This includes: attitude, diet, sleep patterns, exercise, stress, how you breathe, getting in touch with your feelings, who you “hang out” with, and even your spirituality. Making simple changes may help immensely because the long term effects reach deeply. Be honest with yourself and take charge of your own well-being by making the decision to make a difference.

The word meditation often conjures up a half naked person sitting in a cross legged position, eyes closed, back erect, stating “ooooommmmm.” However, simple meditation has been used for thousands of years and is now being scientifically, indisputably proven to improve health, happiness and spiritual fulfillment. Contrary to belief, meditation is both easy and beneficial to all.

Physiological testing shows that during meditation, the body attains a deeper state of relaxation than during normal rest. Electroencephalogram (EEG) changes show a marked state of heightened awareness during all phases of activity. Meditation has been proven one of the most effective techniques for decreasing anxiety and stress and increasing self-awareness.

There are many health conditions that are benefited by meditation and there has been a strong link between meditative practices and longevity. Stress and anxiety have been proven detrimental to our health. Meditation has been proven to reduce stress, anxiety, hypertension and heart disease.

As a pain management tool, meditative practices have been a valuable asset over the course of centuries. Even childbirth preparation classes routinely teach “breathing” mediation to decrease anxiety and discomfort. There are pain management clinics across the globe using meditation either solely or in conjunction with traditional medicine. These clinics have been extremely successful and have scientifically substantiated the benefits of meditation.

On a psychological level, meditation can help most feel less anxious and more in control. It has been successful used in treating depression, panic attacks, and handling repressed memories. Personal insight, developing intuition and creativity, making positive changes in life, and self-understanding manifest through meditation.

All in all, meditation and guided imagery (the practices of guided meditation) are tools we can be using for a myriad of beneficial life changes. Even fifteen minutes a day can alter your life for the better. Learn how to meditate to change.

Learning to listen to your body is a practice that can not only make you healthier and happier; it can save your life! Throughout my study of eastern and western health, fitness, wellness and meditative practices, I have come upon a number of clinical studies, ancient doctrine, and both modern and early information that leads me to believe that your body, mind and spirit sends you ample warning when you are out of balance and becoming ill.

In the East, we call this imbalance “stagnant” or “deficient” Chi (life energy). If we can recognize the imbalance sooner rather than later, we have a better chance of becoming healthier sooner, with more ease, and with less intrusive tools (like surgery or drugs). Our health and well-being are often out of balance when we experience these symptoms:

Just becoming aware of these experiences is the first step. Take notice when your body speaks to you. Then, create a plan of action in order to re-balance. The harmony comes together when your life is balanced: physically, mentally, emotionally and spiritually.

We have “ample” or “harmonious” chi, we are generally in balance, and we are on the path of good health and happiness, when we experience…

If you are experiencing more than just a few, occasionally symptoms of stagnant or deficient Chi, it may be wise to work with a health professional that can help you rebalance your life. Please remember that the body, mind and spirit are completely interconnected and one can not help but affect the other. When you pursue a path of wellness, keep all aspects of yourself in mind. Take time to listen to your body!

Younger Next Year

Happy New Year! Do you feel younger than last year? Well, if not, authors Chris Crowley and Henry Lodge, M.D., authors of “Younger Next Year,” have a few thoughts on how to live and feel like your 50 into your 80’s and beyond.

“What do I have to do?”

“It’s hard to summarize, but these are the three things.” Did you ever notice how there are always three things?” “Three things,” he says. “Exercise. Nutrition. And commitment.”

“The biggest one – and the biggest change for most people- is exercise. It is the secret to great health. You should exercise hard almost every day of your life- say, six days a week. And do strength training. Lift weights, two of those six days. Exercise is THE great key of aging… And you can be yourself for the rest of your life.”

The authors go on to explain…

“Nature balances growth with decay by setting your body up with an innate tendency toward decay. The signals are not powerful, but they are continuous, they never stop and they get a little stronger each year. Chris refers to this as the relentless tide, which is a good metaphor. Whatever you call it, in our forties and fifties our bodies switch into a “default to decay” mode, and the free ride of youth is over. In the absence of signals to grow, your body and brain decay, and you “age.” We may not like that arrangement today, but we are certainly not going to change it. What we can do, with surprising ease, is override those default signals, swim against the tide and change decay back into growth.

So how do we keep ourselves from decaying? By changing the signals we send to our bodies. The keys to overriding the decay code are daily exercise, emotional commitment reasonable nutrition and a real engagement with living, But it starts with exercise.

It goes like this: EXERCISE SIX DAYS A WEEK FOR THE REST OF YOUR LIFE. Sorry, but that’s it. No negotiations. No give, No excuses. Six days, serious exercise, until you die.”

Here are Harry’s Rules

Exercise six days a week for the rest of your life.
Do serious aerobic exercise four days a week for the rest of your life.
do serious strength training, with weights, two days a w eek for the rest of your life.
Spend less than you make.
Quit eating crap!
Care.
Connect and commit.

I couldn’t agree more whole-heartedly. My own personal mentors are in their 80’s living like 50 year olds. My drive towards fitness and health are based around quality of life into my ladder years. I want to be able to do what I want when I want and not have to worry about my fitness level or health.

You can make incredible strides toward a better quality of life through diet, exercise and a healthy “mind-set.” Yes, it is quite a commitment, but I can’t think of too many things that are more important than one’s health.