Take care of yourself

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55 gentle ways to take care of yourself when you're busy busy busy.

The holidays can be stressful and busy for people.

Make sure to take care of yourself this season.

The list includes...

5 minute mini-breaks

Get enough sleep

Make a gratitude list 

Go for a long walk

Drink Tea

and more

Anticipating Laughter

Everyone knows that laughter is the best medicine...

A new study has come out showing that even just anticipating laughter is good for you!!
Not only does anticipating laughter increase health-boosting hormones
but it also decreases the production of stress hormones... You know, the ones that causes decrease in concentration, mess up sleep patterns and cause storage of belly fat....

So what are you waiting for?
Plan to do something fun today.....
plan to watch a funny movie or tv show,
call up a friend who always makes your laugh so hard you practically cry,
watch old home movies,
pick up the comic section of the newspaper...

LAUGH!!!

Tips for a Good Spine

Dont be a slouch - maintain a neutral curve in your low back while sitting. Avoid over cushioned chairs and put a foam roll in the small of your low back
Watch repetitive lifting - doing a lot of lifting in the same manner and direction can injure your back over time by execeeding the endurance of the back soft tissue
Stay strong - a well supported back depends on strong muscles. A few simple exercises can tone your abdominals and sides of the trunk - click here for 4 moves for a stronger core
Dont sit still - if you have a job that requires you sit for a long period of time remember to get up and move around. This helps boost circulation to your spine. Try to get up for a couple minutes at least every hour
Dont lose sleep - make sure you have the right mattress - it shouldnt be too firm or too saggy. Most research generally support a relatively firm mattress
Dont stress - stress can magnify your back pain - so try to relax

{source:lifemark healthier you newsletter}

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Work hours

People who work 60 hours a week

are TWICE as likely to have a heart attack

than people who would 40 hours a week.

So for your own health, take a break, get home for dinner

and make this a new years resolution

only 40 hours a week.

{image from http://www.unplggd.com/}

Stressed?

Its the holidays!!  Time to spend more money than normally, have family in town, or go out of town, things need to be wrapped and mailed, malls are crowded, there is traffic everywhere.

-while I Love the holidays, I admit they can be a little stressful.

And while seeing family, and everyones happy faces after a big meal, or opening  a great present

sometimes we need a little relief in the middle of it all.

So the next time you are stuck in traffic, the perfect gift is sold out, or you are sitting in an airport

try this breathing exercise

Take a deep breath in through your nose for the count of 5

Then slowly let it out through your mouth for the count of 6

Breathe deeply, drawing air into your abdomen

Try this for 2 minutes and see if you feel better!

Happpy Shopping!

{image from http://www.macroborges.com/}

Stressed?

Visit or call your mom.

A study at the University of Wisconsin showed that after a stressful event, talking to or seeing your mom will lower cortisol (stress hormone) levels faster. And even raise Oxytocin which is linked to emotional bonding.

Across Canada For Your Heart

Heart disease is the number one killer  in North America. And it is almost 100% preventable.
The Heart and Stroke Foundation has some health and lifestyle factors that you can control that can reduce your risk of heart disease by up to 80%
Here they are:
-Dont Smoke: smoking causes hardening of the arteries. This will lead to a heart attack. People who smoke have nearly double the risk of certain types of stroke. The good news? Within 24 hours of quitting smoking your risk of heart attack decreases.
-Lower your cholesterol: cholesterol is produced by the body and taken in through the diet. Despite all the negative press cholesterol gets, some cholesterol is needed in the body. The difference is between HDL (high density lipoprotein) and LDL (low density lipoprotein). HDL- "good" cholesterol- helps to remove plaque from building up in the arteries. LDL- "bad" cholesterol - actually promotes the build up of plaque in the arteries - which can lead to heart attack and stroke. Cholesterol can be lowered and controlled through diet and exercise
-Manage your Weight - Being overweight can cause high blood pressure, high cholesterol and blood triglycerides, and increases your risk of developing type 2 diabetes. All of these increase your risk of heart disease. Manage your weight by controlling your meal portion sizes, getting 30 minutes of exercise every day, getting 7-8 hours of sleep every night, and avoiding excess added sugar.
-Get Physically active! - get moving! it is recommended that you get atleast 30 minutes of exercise each day. But new information has come out saying that you can start to see health benefits from 10-20 minutes. So try getting 10minutes of exercise 2-3 times a day and then build up to a more substantial exercise program - Check out this link for some 10 minute exercise programs!
-Monitor your blood pressure - if your blood pressure is high, some ways of lowering it are: lower sodium intake, exercise, eat a low-fat diet, and talk to yoru doctor
-Manage your Diabetes - by controlling blood sugar, eating a well-balanced diet, having healthy weight and exercising.
-Limit alcohol intake - one or two drinks a day for women or something like red wine has been shown to lower the risk of heart disease. Any more than that is dangerous. And some of the previously mentioned lifestyle changes are much more effective - such as exercise, lowering your weight, eating a well-balanced diet
Reduce Stress - identify stressors in your life and how to manage them. Talk to friends and family about wha is going on in your life. Take time for your self to relaxe or practice mediation, and get active!

I know this is a lot of information but it is important information. I got it from the website of a friend who is riding her bike across Canada to raise money for the Heart and Stroke Foundation.
Check out her website Across Canada For Your Heart to learn about the journey and find out how to donate!