Wednesday, 13 November 2024

9 Tips to Strengthen Your Mind, Body & Soul

I’m a wellness coach and I help clients with different ways to feel healthier and happier. Clients tell me their goals and what that looks like and feels like for them. I then look at their personality, what they desire, their lifestyle and create plans that are relatable, do-able and achievable.

Your wellbeing is an inside job, and you oversee the controls. You can uplift your health any time you choose. You can do it through many ways – by either working on your mind, body, or soul. What I mean by this is that you can choose to improve how you move, sleep, eat (besides avoiding gluten if you have coeliac disease, of course) and think (aka stress management/mindset strategies/positive thinking etc).

Every client is unique and so no plan looks the same.

Here are some ideas below on some different ways you can start to elevate your health. Choose one to work on that resonates with you. Please don’t adopt all these ideas (because that could be overwhelming). Choose one idea that speaks to your heart. Keep trying it and see how it feels over time. Elevating your health is one tiny, courageous step at a time. Over time, those tiny steps will amount to a giant leap with your wellbeing. ps if I can go from a sugar-addicted, stressed-out investigative journo… into a greens-smoothie-lovin’ yogi… then anyone can transform!  

1.  Sleep like a baby at night so you can live life like a beast! Get 8 hours’ sleep nightly (if you are an adult). Children need more hours of zzzzzzzs. Sleep helps with things like having increased energy, shaper concentration, feeling happier, improved memory, better decision making, and it improves your ability to manage stress. Sleep helps you to feel more capable/have more energy and willpower with adopting healthy habits too! It also helps you over a longer period to look more youthful. Some tips include sleeping in a dark room. Try not to look at screens an hour before bed time. The blue light is potent and can impact melatonin levels ie keep us awake. Try to avoid caffeine in the afternoon or night if it impacts your sleep and remember that alcohol can also impact sleep quality.

2. Try to live a more active lifestyle. You don’t have to join a gym or lift heavy weights (although I love this and totally recommend it!) You can use your body weight to do some exercises for free (at home or in a park) if you wish. The latter is just as effective as going to the gym. You can do options like walking, jogging, dancing, skipping, vinyasa flow yoga or tennis. Resistance training is particularly important for strengthening your body and also your bones (which helps to combat osteoporosis). I’d personally recommend incorporating a more active lifestyle. If you want to start a fitness regime, then make it fun and start with roughly 30 minutes’ activity 3-5 times weekly. Ps doing resistance training with a friend or whanau will make it more fun. They can also help inspire you into action on days where motivation is hard!

3.  Actively carve out time for happiness in your life. You get to create happiness; You don’t find this. How to do this? It depends on what you love doing. Do things that bring you joy, awe and wonder. These things help you to feel energised, and smile. Some ideas are running, swimming, surfing, knitting, reading books, gardening, listening to music, going to a comedy or movie… There is cool research behind finding ‘flow’ – which is something you love doing that you are good at and you get immersed in the love of doing it! In the state of flow you lose track of time often because you are so happy. So it’s a great state to chase!

4. Find strength through stillness. Everything is getting faster and more efficient in this world. But going faster isn’t always better. Too much stress can lead to burnout, anxiety, depression and overwhelm. Try things like yoga, meditation, tai chi, or just walking in nature. Cultivate calm to unwind your stress nervous system. If you feel calmer then this allows you to be happier, more productive, and there’s more space for letting ourselves think well, dream more and live well.

5. Learn mindfulness techniques to help you to live more vibrantly alive and happier in “the now”. Mindfulness helps you to train your brain into more positive thinking. This tool can help you to do less rumination and to feel less anxious. It helps you on how to more mindfully consider situations that you can’t change etc.

6. Nourish your body with foods and drinks that are good for your wellbeing ie blueberries and salmon are great. But obviously not together (yuck!) Chuckle. Eat more plants on your plate that are all the colours of the rainbow – so you get lots of different micronutrients. Eat more real, fresh wholefoods that serve your body well. Try to avoid too much processed foods, sugar, caffeine, and alcohol.

7.  Hugs. Do them often. With other humans or pets. It releases hormones in your body that helps you to feel gooooooooood.

8. Nurture good relationships. A Harvard study found that people who are more socially connected are healthier and live longer. So, forget trying to be celebrity or getting rich as a road to happiness; Seek out great play mates instead.

9. Limit alcohol. The national guidelines are to limit alcohol intake to one or two standard drinks per day at the most. But even that is too much for many people. I advise clients to notice how alcohol makes you feel when you drink it and adjust your intake accordingly. It’s often high in calories too. And more than two units of alcohol per day can raise your fracture risk (according to Bone Health NZ).


Author background: Rachel’s mission is to inspire Kiwis to live healthier & happier. She is a “wellness geek” (PT, wellness coach, yoga + mindfulness teacher, wellness speaker, and healthy recipe creator for Good magazine). She’s also a “writing geek” (award-winning journalist, magazine writer and author of the book Balance: Food, Health + Happiness, which includes 30 global experts sharing health + happiness ideas). Rachel co-leads the blissful Mindful Moments Retreats at Rotorua’s Polynesian Spa. The latter has just been recognised as one of Conde Nast Traveller’s recommended places to stay for ultimate rainforest luxury experiences.

Monday, 28 October 2024

Preeclampsia: What is it and what causes it?

 Dignity Health Advanced Imaging – Santa Cruz: A new name, same exceptional care

Thu, 17 Oct 2024 16:10:25 GMT

Radiology Medical Group (RMG) and Dignity Health Dominican Hospital are restructuring their long-standing joint venture, Santa Cruz Comprehensive Imaging, which includes Dominican Breast Center. 

Effective Nov. 1, 2024, RMG facilities will be rebranded as Dignity Health Advanced Imaging – Santa Cruz. This change brings a new name but ensures patients continue to receive the same expert care from the clinicians they know and trust.

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Living with chronic neck and arm pain can be debilitating. It can affect your sleep, work, and your overall quality of life. But there's good news: if you've tried various treatments for your pain and are still struggling, a cervical disc replacement procedure may be an option for you.

Dr. Michael Cluck, with Dignity Health Medical Group — Merced, specializes in spinal surgery and minimally invasive cervical disc replacement. This procedure can relieve pain, improve your ability to move, and help you get back to doing the things you love. Dr. Cluck performs this procedure at Dignity Health Mercy Medical Center in Merced. We spoke with Dr. Cluck to get answers to common questions about the procedure below.

Family beach day tips: A pediatrician's must-have packing list
Thu, 15 Aug 2024 16:53:28 GMT

Parents, we know a lot of planning goes into packing for your family beach day. To ensure your family has a safe summer beach trip, Shi-Ying Chang, CPNP, a certified pediatric nurse practitioner with Dignity Health Medical Group — Inland Empire, shares a helpful packing guide with everything you need to keep your little ones happy and healthy while soaking up the sun and building sandcastles.

What causes warts?
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Tired of those pesky warts?

Dr. Maulik Dhandha, dermatologist with Dignity Health Woodland Clinic, is here to share the lowdown on wart treatment and how to prevent them from popping up in the first place.


Your Community's Superhero: Urgent Care!
Wed, 05 Jun 2024 19:35:14 GMT

A conversation with with Dr. Roger Hicks, Dignity Health Medical Group — Sierra Nevada

Roger Hicks, MD is the medical director of Dignity Health Medical Group — Sierra Nevada’s urgent care location at 107 Margaret Lane in Grass Valley. He is on the Board of Directors of the College of Urgent Care Medicine and the founding president of California Urgent Care Association.

How stress impacts your physical and mental health (and what you can do about it)
Tue, 04 Jun 2024 17:57:33 GMT

Stress affects every facet of our lives and can have a profound impact on our long-term health. It’s important to find healthy ways to cope with stress for our overall well being.

Maybelle Ursales, MD and Alexis Lyon-Claus, LMFT, a behavioral health clinician with Dignity Health Mercy Medical Group share the signs and consequences that stress can have on our physical and mental health, in addition to effective tips for stress management in our everyday lives.

Congratulations to our 2024 PE Vision Award winners
Wed, 01 May 2024 22:08:05 GMT

We are proud to announce our 2024 CommonSpirit Health Physician Enterprise Vision Awards winners for the California Region.

The annual program is intended to recognize and celebrate clinical excellence throughout the Physician Enterprise, which includes our Dignity Health Medical Groups. Anchored in the CommonSpirit Health vision statement, the PE Vision Awards are based on the common goal of providing a “healthier future for all – inspired by faith, driven by innovation, and powered by our humanity.

Preeclampsia: What is it and what causes it?
Tue, 30 Apr 2024 22:05:13 GMT

Preeclampsia is a complication of pregnancy and affects approximately 2-4% of pregnancies globally.

It can be concerning to hear you have developed preeclampsia, so we spoke with Phillip Kintner, MD, OB/GYN with Dignity Health Medical Group — Sierra Nevada, who shares insights on this condition. 


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Thu, 18 Apr 2024 15:10:42 GMT

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Preeclampsia is a complication of pregnancy and affects approximately 2-4% of pregnancies globally.

It can be concerning to hear you have developed preeclampsia, so we spoke with Phillip Kintner, MD, OB/GYN with Dignity Health Medical Group — Sierra Nevada, who shares insights on this condition. 


What is preeclampsia and what causes it?
Preeclampsia is persistent high blood pressure during pregnancy or postpartum. If you develop preeclampsia during pregnancy, it can be dangerous for both the mother and the baby. OB/GYNs closely monitor for signs of preeclampsia throughout pregnancy. 

“The exact cause of preeclampsia is unknown, but current thinking is that it may have something to do with abnormal placentation, which is where the placenta attaches in an abnormal location,” explains Dr. Kintner. “This can affect your arteries and your blood flow.” 

There are some things that can increase your risk, including:

  • Having certain medical conditions, such as high blood pressure, diabetes, or kidney disease
  • Having an autoimmune condition, such as lupus
  • Having a family history of preeclampsia, or preeclampsia in a previous pregnancy
  • Being pregnant with multiples (twins, triplets, etc.)
  • Having a BMI (body mass index) of 35 or more

What are the signs and symptoms of preeclampsia?
“Preeclampsia can be diagnosed after 20 weeks of pregnancy, but there are a variety of warning signs we are looking for during early pregnancy that could point to it,” says Dr. Kintner. “The earlier preeclampsia is diagnosed and monitored, the better the outlook for mother and baby.” 

Signs and symptoms include:

  • High blood pressure
  • Protein in the urine
  • Swelling in the hands, feet, and face
  • Headaches
  • Blurred vision
  • Nausea and vomiting
  • Abdominal pain
  • Shortness of breath

How is preeclampsia treated?
“There is no real treatment for preeclampsia, but it can often be managed with medication and lifestyle changes,” says Dr. Kintner. “If you are at a high risk of developing preeclampsia, you may be advised by your OB/GYN to take a daily dose of aspirin from the 12th week of pregnancy until your baby is born.”

Treatment for preeclampsia may include:

  • Medications to lower blood pressure
  • Medications to prevent seizures
  • A healthy diet, including taking a daily prenatal vitamin
  • Regular exercise

How can I prevent preeclampsia?
“There are some causes that are unavoidable, like having a disease or condition that weakens your immune system, or having a family history of preeclampsia. While there is no sure way to prevent preeclampsia, there are some things you can do to reduce your risk,” explains Dr. Kintner. 

These include:

  • Getting regular prenatal care
  • Ensuring any chronic illness is stabilized and managed
  • Eating a healthy diet
  • Getting regular exercise
  • Managing your weight
  • Avoiding alcohol and tobacco smoke
  • Monitoring your blood pressure at home if you have any reason to suspect you may develop preeclampsia

If you are pregnant and have any concerns about preeclampsia, you can schedule an in-person or virtual appointment with your OB/GYN or primary care physician. Our “Find a Doctor” tool can help you find a Dignity Health Medical Group provider near you.

Natural Way of Excellent Health Care

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Summer Hair Styles for Short Hair Girl in 2024

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Wednesday, 23 October 2024

News one

 

Marc Andreessen and Ben Horowitz each donated $2.5 million to a pro-Donald Trump super PAC
BMW CEO: A 2035 gasoline ban will hit the European car industry 'in its heart' and make it reliant on Chinese batteries
North Korea's new drones use a 'reverse-engineered copy' of Hellfire missiles from the MQ-9 Reaper, US Army general says
Security threats to AI models are giving rise to a new crop of startups
I'm a boomer who was evicted from my apartment of 25 years. I was angry and embarrassed, but I have no choice but to keep renting.
I failed Meta's technical interview. Here's what it was like and what I wish I'd done differently.
I'm an Uber and Lyft driver who's worried Tesla's robotaxis will take ride-hailing jobs
All the single ladies are voting for Kamala
DOJ’s radical and sweeping proposals risk hurting consumers, businesses, and developers
Discover Dubai: A cultural journey on Google Arts & Culture
Data residency for machine learning processing to be made available in the UK
The new Global Signal Exchange will help fight scams and fraud
Google DeepMind's Demis Hassabis & John Jumper awarded Nobel Prize in Chemistry
AI startups revolutionizing mental health care
Drive with ‘Venom: The Last Dance’ on Waze

News Story

 

Kate Moss makes Victoria's Secret catwalk debut - as famous show returns after six years
Tuchel says it's an 'honour' to get England job - as Prince William sends good luck message
Cheating row after world conker champion crowned
Man rescued after months at sea as relatives 'found dead in the boat'
Hezbollah warns Israel will suffer more 'pain' unless it agrees to ceasefire
Heartbreaking story behind video of young man burnt to death after Israeli strike
UK imposes sanctions over violence by 'extremist Israeli settlers' in West Bank
Thomas Tuchel signs deal to become new England manager
Secret tomb discovered at Petra in 'significant' find
Kylian Mbappe hits out at reports of rape allegation
'There is nothing': Farmers in Sudan on verge of mass starvation
Ozzy Osbourne's former guitarist shot multiple times
Murder investigation launched after eight-year-old boy disappeared from home seven weeks ago
I'm a 2-time college dropout and I followed this unusual career advice to land my dream job working in a national park
Elon Musk has spent nearly $75 million on his pro-Trump super PAC

Wealth Management

9 Tips to Strengthen Your Mind, Body & Soul

I’m a wellness coach and I help clients with different ways to feel healthier and happier. Clients tell me their goals and what that looks l...