Health & Wellness

Did you know that the practice of gratitude actually improves your physical health?

According to a 2013 study published in Personality and Individual Differences, people who practice gratitude experience fewer aches and pains. They report feeling healthier than other people.

Grateful people are more likely to take care of their health. They exercise more often, and are more likely to attend regular check-ups with their doctors.

Practicing gratitude helps people sleep better. A 2009 study found that the most grateful people had better sleep quality and duration. They were able to fall asleep faster at night, and also had less daytime tiredness.

The key to obtaining the sleep benefits of gratitude seemed to involve what people thought about as they tried to fall asleep. Those practicing gratitude focused on the positive, while the others were consumed by worries and fears. So mentally counting blessings before drifting off can make it easier to fall asleep.

Common ways to focus on gratitude include making “gratitude lists” or keeping a daily diary focused on the things you are grateful for. These practices keep your thinking focused on the positive!

Dr. Herbert Benson, a professor of medicine at Harvard Medical School, published a best-selling book titled “The Relaxation Response” in 1975. His book was the first to describe the effects of chronic stress on the human body, and the health benefits of meditation and prayer.

There are now over 3,000 articles in the medical literature about this subject. The health benefits of meditation and prayer include an improved sense of well-being, lower stress levels, and lower blood pressure. These practices also shorten hospital stays and lower the incidence of suicide. They have been shown to increase the lifespan by an average of seven years.

Some of the spiritual practices known to promote health and well-being include contemplation, prayer, and yoga. Classes that enhance our creativity like art, music, and dance therapy, also induce the relaxation response. So do activities such as journaling or attending spiritual retreats.

Everyone is different. You will probably need to experiment to find the practices that work best for you. It is definitely worth the effort!

Reference: Discover the Healing Power of Prayer, by John K. Graham, M.D., The Houston Chronicle, July 23, 2016.

It is easy to feel discouraged by the current events unfolding around the world right now. However, research shows it helps to focus on a positive perspective in order to maintain feelings of well-being.
 
Below are nine science-backed reminders that humans are inherently good!
 
1. Human beings are hardwired for friendship.
We crave connection as a species. Research shows that human beings are biologically programmed to seek friendship or companionship. Spending time with our loved ones helps us beat stress and improves our mood.
 
2. Human beings are naturally empathetic.
A 2013 study from the University of Virginia found that human beings are hardwired for empathy. When we relate to another human being and their experience, we feel real pain over what they’re going through. That could inspire us to take action to help out in any way that we can.
 
3. Kindness makes us feel happy.
Research shows that kindness makes people happier and in turn that happiness makes us kind. It is a positive cycle.
 
4. Our first instinct is to act selflessly.
Comprehensive research on human behavior suggests that we’re instinctively cooperative and willing to act out the good of our social groups, Scientific American reported. In other words, we initially feel compelled in a situation to put others before ourselves.
 
5. A human’s ability to fall in love is biological.
Research shows there are reactions in the brain when we fall in love ― either romantically or as a caregiver ― making it likely that we’re naturally wired to do so. Not only that, body releases feel-good chemicals that trigger physical reactions when we’re with someone we adore, a response that’s entirely automatic and out of our control.
 
6. Holding hands with someone alleviates fear.
Human connection is a powerful thing. Studies suggest that holding hands with another person can immediately reduce stress and fear.
 
7. Our bodies physically change when we hug someone.
A warm embrace is one of our greatest stress relievers, which is a pretty great characteristic of being human. Research shows hugging can release feel-good hormones like oxytocin in the body and lower blood pressure. Perhaps that’s why it’s so natural to reach out to those closest to us for a comforting hug during periods of grief and tragedy.
 
8. Human beings are programmed to recover from bad events.
We are an incredibly resilient species. According to research, we are naturally wired to move on from most challenges and pain either on our own or with help.
 
9. Dogs are hardwired to love us.
Studies show that not only do dogs care about their human owners, they see us as part of their family. We must be doing something right as a species to receive that kind of unconditional love.
 
Reference: 9 Much-Needed Reminders That Humans Are Inherently Good, Lindsay Holmes, Huffington Post, July 15, 2016.

One of my favorite TED Talks was given by Dan Buettner, best-selling author of The Blue Zones. The Blue Zones are geographic regions with high percentages of active, healthy centenarians.

The Blue Zones outlines nine factors that lead to a long, healthy, happy life:

1. Move Naturally – The world’s longest-lived people don’t lift weights or run marathons. Instead, their environments require long vigorous walks, or activities like farming and gardening.
2. Purpose – Why do you wake up in the morning? Knowing your sense of purpose is worth up to seven years of extra life expectancy.
3. Down Shift – Stress leads to chronic inflammation, which is associated with every major age-related disease. The world’s longest-lived people have routines that relieve stress.
4. 80% Rule – The Okinawans say a mantra before meals as a reminder to stop eating when their stomachs are 80 percent full. They don’t overeat, which is a problem in America.
5. Plant Slant – Centenarian diets are mostly plant-based. They typically eat meat only five times per month.
6. Wine @ 5 – Surprisingly, moderate drinkers outlive non-drinkers, especially if they share those drinks with friends.
7. Belong – Attending faith-based services four times per month – no matter the denomination – adds up to 14 years of life expectancy.
8. Loved Ones First – Centenarians put their families first. They commit to a life partner, invest in their children, and keep aging parents and grandparents nearby.
9. Right Tribe – The world’s longest lived people chose or were born into social circles that support healthy behaviors.

For more information, visit The Blue Zones website