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Posts Tagged ‘Happy’

Habits can be contagious. The people around you matter. And you matter to the people around you. Research shows that we are affected by the body composition, habits, and lifestyles of those around us. The more people around us are doing something, or living a certain way, the more likely we are to do and live the same — whether that’s what we eat, how we eat, whether we move (or not), how we move, and so on.

If your friends and family are fitter and healthier, you’re more likely to be fitter and healthier. And the reverse is true, too.

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WHY WE SLEEP
In “The Nature of Things” documentary, the essence of sleep was explained in detail.

Here are some key points:

LEARNING AND MEMORY
Sleep helps us learn.
Memory processing and memory storage is sleep dependent.
Lack of sleep affects our emotional function and judgement is impaired.
Sleep affects our emotional switching system that guides our choices and decisions.

OBESITY AND SLEEP
Our food intake goes up with less sleep. We eat more especially after dinner. Lack of sleep causes the breakdown of two hormones Leptin (tells us to stop/ decreases appetite) and ghrelin (says time to eat and increases appetite)

DREAMS
We spend 52,000 hours dreaming or equivalent to 6 years. Dreams provide a window into our psychological wellbeing. The more negative our interactions in our dreams, the more anxious and negative and less happy the individual. There is an extraordinary conversation taking place inside our sleeping brains. Dreams may seem chaotic to us but they have order. The brain gives meaning to all the events in our life

THE CORE BIOLOGICAL FUNCTION OF SLEEP
We have blood vessels inside our brain and it is a complex system providing oxygen and nutrients to its cells. At night the brain begins to change. The brain actually CLEANS ITSELF! Our bodies rely on our circulatory system to bring nutrients to its trillions of cells. These cells also produce waste. In our body we have a lymph vessel system that collects and carries waste to our liver where it is eliminated. BUT lymph vessels do not go to the brain.
So how does the brain clean itself of these waste products? During the day, the brain is protected by a sac filled with fluid that surrounds it. At night this sac empties and the fluid filters through the brain. The fluid washes away the waste particles between the cells.
This function is like a dishwasher for our brain. Amyloid beta which is a protein plaque is one of the waste products produced by the brain. This protein builds up in people with Alzheimer’s. While we sleep, the brain washes away these plaques of protein.

We know now that there is a direct relationship between memory impairment and dysfunction in individuals who do not sleep well or long.

https://www.urmc.rochester.edu/news/story/3584/scientists-discover-previously-unknown-cleansing-system-in-brain.aspx

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Did something or someone annoy you today?  Tired of the cold and  shovelling snow?  Your mood will be completely elevated listening to the music video HAPPY by Pharrell Williams the most joyful catchy tune that will have you up dancing!

http://www.youtube.com/watch?v=y6Sxv-sUYtM

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Visualization exercises can propel you into a state of serenity, peace and equanimity — regardless of where you are! All you have to do is close your eyes, take a slow long breath from your belly and imagine a place that you love. It could be a beach, a mountain, a lake, or anywhere you feel completely relaxed. Now use your 5 senses to create the scene in your mind. If a distracting thought arises, just let it float away and return to your perfect place.

Enjoy your mini vacation without cashing in your air miles!

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If you are conscious, as you age, you may notice subtle changes in your mobility with subsequent shifts in your behavior: gripping railings going downstairs, placing your hands on top of your thighs to give you a boost getting out of a chair, or leaning forward before you get up from a seated position.

These are all red flags that your legs and hips are getting weak. This is not the aging process; rather this is disuse!

Here are a few exercises to begin with:

1)  Squats 

 Beginner – Chair Squat squats –  3 sets – 10- 15 reps

  1. Stand in front of a chair with your feet hip-width apart.
  2. Maintain slow and controlled breathing while squatting (as if you were about to sit in a chair) through a count of 10.
  3. Hold for 2 seconds at the maximum tension point, about 2 inches from touching the chair.
  4. Push through your heels as you stand and return to the starting point through a count of 10

Advanced Squat – 3 sets of 12 – 15 squats

  1. Start with your feet roughly shoulder width apart, toes facing forward and knees slightly bent.
  2. Keep your chest up and face forward as you begin to reach your bottom back, as if you were sitting into a chair behind you. Make sure to keep your back flat.
  3. Bend your knees and hips as you lower your body. Make sure your knees do not come past your toes.
  4. Lower yourself until your legs are almost parallel to the ground, keeping your weight back on your heels.
  5. Once there, push up through your heels back to starting position.

1)  Clam – Using a Resistance Band

Clam Shell – 25 reps each side

  1. Lie on your side with your knees bent and feet in line with your hips.
  2. Keeping your feet in contact rotate your knee back and open like a clam. Keep your hips in line, avoid rotating them back
  3. * As a progression use resistance band over knees and reduce number or reps. *

Monster  Walk20 steps – up down hall

  1. Place band around your ankles, stand with legs shoulder width apart place hands on hips for stability if needed
  2. Stretching band walk forward 20 steps, then backwards.

Lateral Stepping – 25 reps each way

  1. Start with feet together
  2. Step right foot forward and out to hip distance apart.
  3. Bring left foot in to meet right foot
  4. Step left foot forward and out to hip distance apart.
  5. Bring right foot in to meet left foot.

If you have any difficulties visualizing these exercises please contact me at my office – 416-960-5353, we have resistance bands in stock.

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