health

The Benefits of Exercise and an Active Lifestyle

Mario Villavicencio Active Living, Healthy Eating, Senior Lifestyle Comments Off on The Benefits of Exercise and an Active Lifestyle , , , , , ,

May is National Sports and Physical Fitness month. Now is a great time to spread awareness of the many benefits provided by engaging in an active lifestyle. Many Americans don’t get enough exercise in their day to day lives. An active lifestyle can improve your mood, promote social interaction and even increase the longevity of your life. If you are someone who is not getting enough physical activity, here are a few reasons why now is great time to make some positive changes in your life.

Make Small Changes

Don’t set yourself up for failure when starting to make changes to your lifestyle. It’s not always easy to break out of comfort zones. Set small goals first, and make small accomplishments. Encourage family and friends to join in your physical activity, like taking a walk together or going for a bike ride. Getting active is a great way to build lasting friendships and build a sense of community. Communities can work together to create opportunities for everyone to be lead a more active lifestyle.

Improved Heart Health

Heart disease and stroke are leading causes of death in the United States. However, just two and half hours per week of moderate aerobic workout can improve you heart’s health and lower your risk for cardiovascular disease and stroke. Maintaining a regular active lifestyle can also improve your blood pressure and cholesterol levels.

Improved Mood and Mental Health

Regular physical activity can reduce the risk of depression. It can also help keep your cognition skills sharp as you age. Sharper motor skills can reduce the risk for falls and injuries. An active lifestyle can help boost endorphin production in the brain, resulting in a happier mood. An active lifestyle can even help you sleep better naturally as well.

Control your Weight

Scientific evidence shows that physical activity can help manage weight gain over time. The exact amount of physical activity varies from person to person. However, an average of 150 minutes per week of moderate aerobic exercise and a healthy balanced diet is a great recipe to manage caloric intake and manage your weight.

There are many health benefits of exercise, and even more creative ways to engage in some form of physical activity. Even for individuals who are home bound or have physical limitations, Phoenix home health care professionals provide a variety of in home physical therapy and training. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


March is National Nutrition Month

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March is National Nutrition Month, which is an education and information campaign created annually by the Academy of Nutrition and Dietetics. This year’s theme strives to help people manage their weight successfully and reduce their risk of chronic disease while promoting general health. Consuming fewer calories, getting daily exercise and making educated food choices are part of this year’s goals. There are many easy ways to engage in a healthy lifestyle.

Cut the Calories Without Going Hungry

 Cutting down on calories is an easy way to feel better and prevent unnecessary weight gain. There is more to reducing caloric intake than just simply  “eating less.” Making simple choices in what foods you eat is easier than depraving yourself from eating. Eating plenty of fruits and vegetables over processed snacks and red meat is a healthy way to cut calories. Snacking on fruit before every meal is a great way to reduce cravings and eat more sensibly at meal time. Try an apple 15 minutes before lunch to curb a ravenous appetite.

Daily Exercise

 Daily exercise is important for a healthy cardiovascular system. Elevating your heart rate for 20 to 30 minutes a day is a clinically researched way to promote heart health. If you are someone who needs home assistance, one of our processional caregivers would be glad to assist you with an exercise routine. Strengthening therapy is just one of many medical services provided by our Phoenix home health care professionals.

 Informed Decisions

 Making educated food choices is important to a healthy lifestyle. Make sure to know your body’s caloric and nutritional needs by talking to your doctor or a health care professional. Eating organic food is a great way to provide wholesome nutrition to your body without the risk of contamination from toxic pesticides. Eating a plant based diet is also a great way to cut down on calories and give your body the nutrition it needs. Cut down on processed and packaged foods and stick to the ones that can be found at local farmers’ market.

Cutting calories, daily exercise and making informed decisions when buying food are all stepping stones to a healthy lifestyle. The food we eat is directly connected to how we feel and the health of our bodies. Let this National Nutritional Month be an inspiration to start some new healthy habits. To find out more about our Phoenix home health services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


Eating Healthy by Season With the Help of a Phoenix Home Care Professional

Mario Villavicencio Active Living, Caregiver Information, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday, Senior Lifestyle Comments Off on Eating Healthy by Season With the Help of a Phoenix Home Care Professional , , , , , , , , ,

Eating Healthy by Season (Small)When you require assistance at home, you may benefit from a variety of non-medical services. These services might include help with basic housekeeping tasks, grocery shopping, and getting errands done. One of the most common needs that a Phoenix home care professional may fulfill is to assist a client with meal preparation.

Eating healthfully all year long is crucial to maintaining a state of good physical, mental, and emotional health. In fact, the potential for developing a chronic disease increases as a result of unhealthy eating habits. If you hire a home care worker to help you with planning your meals, you may want to discuss a schedule of healthy meal plans for every season.

Why Eat According to the Season?

Eating fresh, healthy foods based on the season is a great way to support your overall health. When you consume local foods as much as possible, you are also supporting your community – which ultimately benefits everyone in the area. Cooking fresh, local foods enables you to enjoy a variety of highly nutritional items during every season.

Healthy Fall and Winter Recipes

Fall and winter offer an abundance of opportunities to create delicious, healthful meals. Some examples of fall and winter foods include cabbage, carrots, mushrooms, squash, and pumpkin. You and your home care worker might devise hundreds of meals based on healthy fall and winter recipes. Such recipes could include chicken breasts sautéed with mushrooms, hearty pumpkin soup, and “pasta” made from squash (this can be easily created with an inexpensive kitchen gadget that spiralizes vegetables). Other recipes you might enjoy in the fall and winter months are roasted cauliflower, oatmeal blended with figs and ricotta cheese, and freshly squeezed orange juice.

Healthful Spring and Summer Fare

Springtime and summertime bring a bounty of fresh fruits and vegetables that may be savored via a wealth of nutritious recipes. The foods of the warmer months include strawberries, tomatoes, spinach, watermelon, and zucchini. Recipe ideas might include whole-grain pasta topped with fresh spring vegetables (such as artichoke, asparagus, and even dandelion greens), green salad with tomatoes, and smoothies made with blackberries, raspberries, and fresh pineapple juice. If you have access to an indoor or outdoor grill and some assistance, you could grill chicken, eggplant, and zucchini, followed by slices of fresh mango sprinkled lightly with cinnamon.

Once you know how to plan healthy meals, eating foods that nourish you can be fun. Remember to buy organic foods whenever you have the opportunity; they may be more expensive than other options, but you won’t be exposed to the harmful chemicals found in many non-organic items. A Phoenix home health care professional may be able to advise you on making solid choices for seasonal eating. With a little help from a home care worker and some careful planning, you may indulge in the delicious possibilities that each season yields.

For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


5 Ways You Can Give Your Summer Diet a Boost

Mario Villavicencio Active Living, Healthy Eating, Seasonal/Holiday, Uncategorized Comments Off on 5 Ways You Can Give Your Summer Diet a Boost , , , , , , , ,

Pretty cheerful young woman posing with fresh green lettuce leav

Everyone wants to look their best during the summer time, especially since most people interact a lot more during the warmer months, as opposed to the hibernating nature of winter. With all the get togethers, vacations, and outdoor activities of summer, you can expect to be seen a lot more, and to see your friends, relatives, and neighbors a lot more than you would normally during winter. Whatever kind of diet it is that you’ve chosen to prepare for summer, here are some things you can do to enhance its effectiveness, and get more out of your dieting effort.

Easy-to-do dieting boosts for summer

Each of these five dieting boosts can help dramatically increase the effectiveness of your dieting. By coupling these recommendations with careful food selection, you should achieve results much faster than if you are only dieting without these helpful aids.

  • Include powerful fat burners – eating the right foods is great for avoiding more pounds, but what about the fat you already have on your body? These substances can help burn away fat and slim you down for summer: caffeine from coffee, green tea extract from green teas, yohimbe which operates on the most stubborn fat reserves, hoodia gardonii which controls hunger pangs, oats, nuts, and 7-Keto which increases your metabolic rate.
  • Take advantage of summer foods – there are lots more fresh fruits and vegetables available in summer, especially at Farmers’ Markets,healthy eating, dieting, vegetarian food and people concept - cl roadside stands, and in co-operatives that sell shares on produce. These foods are great for filling you up, so you won’t be tempted to eat other foods which may have far less nutritive value for you, and encourage you to keep eating because you’re not satisfied.
  • Increase your activity level – with nice weather and long hours of daylight, you have no excuse for not exercising a lot more, even if it’s not a formal program. Activities such as jogging, walking, hiking, playing golf, swimming, working in the garden, mowing the lawn, and others can all boost your metabolism and burn fat. Plus, when you’re active, you don’t usually get as hungry as when you’re sitting around the house, thinking about your next meal.
  • Drink lots of water – this is something you might do anyway, but by making a conscious effort to drink more water, you’ll not only be helping your digestive system, but you’ll be making yourself feel more full, and not as tempted to eat larger meals. It’s a good idea to precede each meal with a largeglass of water for this very reason – so there’s just not as much room in your stomach for other goodies.
  • Keep yourself motivated – it’s very important to keep yourself motivated for dieting, because it’s very easy to miss a day or two and end up chucking the whole effort. Try posting a picture of yourself on the refrigerator in your favorite bikini, or for men, hang up a pair of summer shorts you used to fit into, so that it’s visible every day. If this doesn’t work for you, invite a friend to diet along with you, so you can each act as the other’s support during the process.

 

Professional dietary help

People requiring home health care in Phoenix can avail themselves of the non-medical services of MD Home Health and still diet in their own way to achieve better health, whether you are a senior, a physically disabled person, or even a non-adult. In some ways, you might even be more successful, since you’ll have a professional monitoring your diet program while providing expert home health care services.


5 Ways to Beat the Holiday Blues

Mario Villavicencio Articles, Caregiver Information, Healthy Eating, Hiring a Caregiver, Seasonal/Holiday Comments Off on 5 Ways to Beat the Holiday Blues , , , , , , , , , ,

Depressed or sad woman walking down a barren path in winter

The holiday season is popularly depicted as a time full of light and joy…but beneath that attractive surface, many people are plagued with stress and sadness. Whether they come from family troubles, unpleasant memories, or the anxiety of always having something to do and somewhere to be, these seasonal doldrums are something almost everyone will experience at some point in their lives. Use these five ways to beat the holiday blues and make it to January with your head held high.

1. Take time to breathe.

If your life during the holidays seems like a whirlwind of activity, those conditions are basically a pressure cooker of stress. Try to keep everything in perspective: the world won’t stop turning if you take fifteen minutes every morning or afternoon to stop and relax. Learn some gentle yoga moves or practice mindful breathing to help yourself feel centered and calm.

2. Don’t neglect physical activity.

Too many people wait until their New Year’s resolutions kick in before they hit the gym. But why miss out on all those positive exercise endorphins during the month when you probably need them the most? You don’t need to bench press 200 pounds or run a marathon, but raising your heartbeat for 30 minutes a day will help you feel better in both body and mind.

3. If things go wrong, do your best to let them go.

A gift doesn’t ship in time for Christmas? Family drama gets out of hand? First batch of decorated cookies burn? It’s just life. Don’t allow yourself to get sucked into resentment or frustration over any of it. Being intentional about maintaining a good attitude is one of the most important things you can do to beat the holiday blues.

4. Take nutritional supplements.

The same hormonal imbalances that cause Seasonal Affective Disorder can rear their heads during the holidays. Fortunately, there are plenty of vitamins and herbs that can help perk up your mood. Take vitamin D supplements to make up for the wintertime reduction in sun exposure, B vitamins, and fish oil. Many people report that St. John’s Wort has a positive impact on depressive moods when taken regularly, and valerian root can mitigate anxiety.

5. Don’t isolate yourself

Even if you feel like crawling into bed and hibernating all winter, isolation can end up making you feel even worse. Whether that means meeting up with friends, having a trained home companion, participating in a candlelight service or holiday event, or unburdening yourself to a therapist, spending time with people you trust can have a major effect on well being.

No matter which holiday ailments may plague you this season, remember that it’s well within your power to beat the holiday blues. Just remember, it’ll all be over soon, so do your best to enjoy it while you can. Should you need some extra help or companionship around your home this season, we’re just a phone call away.

 


3 Things to Expect from New Mother/Baby Care

Mario Villavicencio Caregiver Information, Hiring a Caregiver, Uncategorized Comments Off on 3 Things to Expect from New Mother/Baby Care , , , , , ,

dreaming newborn baby - 3 weeks old baby sleeping

Congratulations on your new arrival! As all the thrills and excitements fade away, it’s time to make that transition into motherhood with a positive attitude. One of the best ways to ensure that you get all the supports you need is by hiring a reliable new mother/baby care service. As a well-known Phoenix Home Health Care, MD Home Health promises to deliver quality care that will make you and your baby happy.

Being a new mom is never easy. In addition to getting all the chores done around the house, you are now responsible for a precious little person that coos, sleeps and cries at a whim. While your significant other may be entirely loving and supportive, he/she may not much of a “baby expert” either. What you need is an experienced and qualified home caregiver who not only can give you practical tips, but also lend a strong hand in times of need. If you’re considering new mother/baby care, here are 3 things you should look out for before hiring:

Smart, but Simple Postpartum Tips

Although it’s easy for new moms to become buried in a hectic schedule, studies have shown that rest is a much needed routine. According to Stanford Children’s Health, the postpartum period, which begins immediately after delivery, is both physically and emotionally challenging. To effectively rebuild her strength, WomensHealth.gov recommends that the mother be relieved of all responsibilities so she can rest, eat and care for the baby. This is why an experienced new mother/baby care provider is someone who can give practical postpartum tips to help new moms in their recovery process.

Professionally Trained to Care for Newborns

Caring for a minor is a serious business, not to mention caring for a newborn who needs all the attention and love to thrive physically, mentally and emotionally. This is why home care companies, like MD Home Health of Phoenix, make sure all caregivers have passed a criminal background check, a physical health check, and a written and hands-on competency test. On top of that, caregivers are be trained to handle newborns with professionalism and compassion. So when you’re considering a new mother/baby care, be sure to ask the company for their training program and hiring process. Doing so will help you to better evaluate whether a company meets your personal expectation of care and service.

Sympathetic, Friendly and Flexible Service

In addition to evaluating the qualification of the service provider and caregiver, you’ll want to hire a new mother/baby care service that is willing to go out of their ways to make you feel comfortable. The postpartum period, according to WebMD, is a sensitive time with lots of emotions, hormones and physical changes. You’ll want to be around a caregiver who can lend not only professional hand, but also some emotional support. After all, it is friendship and loving care that will help you pull through those first few months of motherhood.

Enjoy your new bundle of joy by getting professional and quality support from MD Home Health’s New Mother/Baby Care. All our caregivers have been rigorously trained to handle and respond to situations with precision and understanding. Contact MD Home Health for more information today.


Brain Exercises to Improve Memory

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Active Retired Seniors, Two Old Men Playing Chess At Park

Brain Exercises to Improve Memory

Brain exercises are a good way to keep your mind sharp and stay on top of your game. Reports find that brain exercises, some as simple as face recognition or number matching, can go a long way to improve memory and delay the effects of long term memory loss.

We all forget things from time to time, whether it a misplaced set of car keys or where we parked the car after going shopping. These instances of forgetfulness pale in comparison with the slow eroding effect of Alzheimer’s disease or dementia that 5 million people in this country suffers from and the 6th leading cause of death according to the Alzheimer’s Association. Strengthening your brain through the use of specifically designed exercises, such as those from Homecare Phoenix providers and others can go a long way to improving your memory and prolonging your life.

Ways to Exercise the Brain

When you engage in physical exercise, you also exercise your brain. Remaining physically active, even in your older years improves the flow of oxygen to the brain. Physical exercise also has the added benefit of staving off the development of certain medical conditions such as diabetes and diseases of the heart, both of which lower your memory retention and place your health at risk.

In addition to physical exercise, maintaining a connection with your social network, be it friends and family, is important for helping you stay connected as you age and keep your mind sharp. A Harvard University School of Public Health study found that elderly people with active social lives have a slower rate of memory decline.

How to Start Improving Your Memory

If you want to begin improving your memory, start by getting up, getting active and getting involved with those around you. You may also consider different memory games and other devices that are designed to exercise your brain, regardless of your physical condition or level of activity. Spending a few minutes a day playing mind games, moving about and interacting with others can go a long way to helping you enjoy more of your life and slow the rate of memory loss and the negative effects of aging.

Services like those provided through MD Home Health, a Phoenix home health care service provider, can help those looking to improve their memory. MD Homecare Phoenix provides those services that help not only exercise the body but also exercise the brain.

 


Keep Your Brain Healthy By Feeding It With Words

Mario Villavicencio Uncategorized Comments Off on Keep Your Brain Healthy By Feeding It With Words , , , , , , , ,

A good book is good for your health

In this digitally age, the Internet offers fast connections, videos at an accelerated speed and instant access to information  – all at a much faster rate than reading a traditional book. After all, why spend time flipping through 476 pages of Harry Potter when we can watch it in 3 hours on TV with sound effects and captivating graphics? Why waste time skimming the newspaper when we can access YouTube or even turn on NBC to the charming Brian Williams for updates instead? Even though we know that 99.9% of the time books offer a better experience, we still opt in for convenience and snuggle up to Netflix blockbusters instead of perusing through great novels.

However, recent studies suggest that reading information rather than streaming it online has better long-term benefits for the brain. Swapping the remote for a book can help fight against diseases while increasing memory and improving your social cognitive skills. Below are three benefits to how being a bookworm can boost your mental state and keep your brain healthy.

Reading may prevent Alzheimer’s disease

Just like exercising to keep the heart healthy, we need to stimulate the mind for a good workout to enhance our brain horsepower. According the study by the Proceedings of the National Academy of Sciences, adults who regularly challenge their intellectual curiosity with hobbies like reading, playing chess, or solving a Sudoku puzzle are 2.5 times less likely to be develop Alzheimer, a fatal brain condition that typically occurs after the age of 60.

The research conducted by Dr. Robert Friedland surveys people in their 70s and collected data on how participants enjoy their pastimes during early adulthood from age 20 to 39 through midlife from 40 to 60 years old. The study finds that subjects engaging in regular stimulating hobbies like reading a novel or knitting a sweater reduce the risk of Alzheimer from early on because they produce healthier brain cells to fight off destructive Alzheimer cells that kills off our brain neurons. The research emphasizes that though intellectual stimulation from early childhood does not completely immune individuals from the disease but trading in TVs for books will help delay the process.

 “Brain power unused is brain power lost”

Additionally, reading in the long run keeps your mind sharp when as you age. A study published in Neurology journal assesses that subjects participating in stimulating activities like reading throughout their life develop 32 percent slower cognitive decline compared to those who suffer 48 percent faster memory loss due to passive activity like watching TV or talking on the phone. Since the task of reading requires more processing than digesting a speech, sound, or image, your brain requires more function to infer information from sentences. It involves greater concentration skill to formulate and create a visual from just words alone. Therefore, invest in your memory by exercising it with books and physical activities. Instead of a movie night, have a slumber party with your family and friends for some intellectual fun, food and fiction!

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Reading enhances your social awareness

According to NPR, losing yourself in a literary fiction can expose you to a greater understanding of how “other people are thinking and feeling” (http://n.pr/1nqSAQz). In contrast to the clear-cut, drawn out protagonists and antagonists from popular movies, characters from literary writing require more complex analysis since they are usually not fully developed. They rely on readers to interpret their actions and push the audience to extrapolate their thoughts and emotions in order to create a complete narrative. “This is really the very same processes that we engage in when we try to guess other people’s thoughts and feelings and emotions, and to read their mind in everyday life,” Emanuele Castrano, Psychology professor of The New School for Social Research, further explains.

Whether you’re indulging yourself with the latest celebrity gossips, restaurant reviews, or political opinions, save at least an hour out of the day to immerse yourself in some compelling paperbacks and plot twists. Processing words not only improves your intellect and critical thinking skills but it also gives you the unique power to pause, think, and reflect—habits that will keep your brain healthy over time!

For more tips on how to maintain a healthy mind, visit us at MD Home Health, until then read a book.  

 

 


12 Life Lessons From People Who Have Lived

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lessons learned

“If I only knew then what I know now.” Do you find yourself thinking that sometimes? It
could be a new chapter in your life, or a huge hurdle you overcame and suddenly –
everything seems clear and a wave of gratitude or possibly regret washes over you.

No matter what your reaction to new clarity in your life, remember you can make a
difference in someone younger than yourself. It’s important for us all to pass on life’s
lessons to help younger generations grow and become better people. Below, are life lessons shared by people of all ages. We do hope you’ll add your own life lesson when you share this article with friends and family.

1. Never walk away mad from a loved one.
My father died unexpectedly from a heart attack when I was 19 years old. Just a few weeks
before he died, we’d had a fight because I overslept. A week later we made up. Then he died.
Life is precious. One moment someone is here and the next moment they might be gone… so treat every last word with loved ones accordingly. Jason Wachob, CEO and Founder of
MindBodyGreen.

2. Deferring your happiness to the future is a terrible idea
Too many people presume that when they have that one thing they can work towards for
years then “everything will be alright”. Benny Lewis, world traveler, fluentin3months.com.

3. Forgiveness is a gift you give to yourself
A lot of people think that the moment they decide to forgive somebody who once hurt
them, the person who receives the forgiveness is the only one who will benefit from this
kind gesture, but that’s not the case. I can tell you that the person who will benefit the most
is the person who does the forgiving. Holding onto anger and resentment can do you no
good; it’s like having a clenched fist 24/7. PurposeFairy – Luminita D. Saviuc

4. No One Actually Knows What the Hell They’re Doing
Almost nobody has any idea what they’re doing in their 20s, and I’m fairly certain that
continues further into adulthood…Out of the dozens of people I’ve kept in touch with from
high school and college (and by “keep in touch” I really mean “stalked on Facebook”), I can’t
think of more than a couple that have not changed jobs, careers, industry, families, sexual
orientation or who their favorite power ranger is at least once in their 20s. For example,
good friend of mine was dead-set when he was 23 of climbing the corporate hierarchy in his
industry. He had a big head-start and was already kicking ass and making good money. Last
year, at age 28, he just went and bailed. Mark Manson, Lifehacker.

5. Mistakes are learning tools.
Mistakes happen. You can’t take back what’s done or what’s said. Take responsibility for
what you did and move on. Learn from it. Apologize if necessary, but learn from it or you
will repeat it. Taking responsibility for the mistake puts you in control. G. Nelson, blogger.

6. Possessions
Possessions are worse than worthless — they’re harmful. They add no value to your life,
and cost you everything. Not just the money required to buy them, but the time and money
spent shopping for them, maintaining them, worrying about them, insuring them, fixing
them, etc. Leo Babauta, blogger & author Zenhabits.net

7. A Near-Death Experience Inspired Her To Chase A Dream
“I faced my own mortality and realized that I never really had done what I wanted to do,
which was singing and performing. I began to live for each day, treating each day as a gift.
That’s why they call it the ‘present’ you know…Once you let go of all the anger, everything
becomes simple…I no longer let people live rent-free in my body.” Serenity Stewart,
Contemporary jazz artist suffered a brain aneurysm and told her story to the Huffington Post
in 2012 (then 56 years old).

8. What My Grandparents Taught Me About Life.
Share what you have learned with the next generation. Teach them by your actions.
They are curious observers and they want to learn from you. Important lessons stay with
them for the rest of their lives. Be sure to choose the lessons consciously and wisely. Brandy
Shirley, blogger.

9. Maintain, or “Get”, a Sense of Humor – More than one senior I have had the honor of
caring for has maintained a sense of humor about their life as it is or was. Humor, a laugh, a
chuckle, a reminder of what we live for helped them get through their day even when their
mind or body had other ideas. I remember the “Golden Girls” holding court in front of the
lobby and commenting on everyone and everything that passed by. This small talk not only
got them through their day — it made for some great conversation in the dining room
where everyone would get in on the topics and laugh about it. Humor helps reduce stress,
connects us, and allows the day to pass more easily and be more enjoyable. Maria Shriver,
Peabody and Emmy-winning journalist, California’s First Lady from 2003 to 2010.

10. Focus on the Good in People
If a friend acts thoughtlessly, don’t dwell on it; you can fix your attention on the good in that
person instead. Jessica May, 34, Substitute teacher.

11. Life lessons from my grandfather
He and other men taught me many lessons. Among them: Be responsible. Don’t wallow in
your sin or sorrows. Accept your imperfections. Acknowledge your mistakes, repent and
move onward and upward. Forgive yourself. How to change a tire. How to tie a tie. How to
catch with a glove. How to hit a baseball. But no lesson was greater than this one from
Grandpa: Love family. Give your life for it. John W. Fountain, Chicago-Sun Times

12. Believe in Yourself
I would have expected more of myself as an athlete. I constantly doubted my abilities, which
held me back a lot. I am 37:-( Maureen Brooks Herr, Figure skating coach.

What’s your life lesson? Visit us at MD Home Health, We would love to learn from you! Share your life lesson in the comments below.


How to Make Your Mind Happy

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Make your mind happy

Most of us go throughout our day thinking several thoughts, allowing our minds to take over our ability to be aware. A person could be generally happy but spend most of the day stressing over life, or constantly thinking ahead to the future and then wonder why they don’t feel so good. When we allow our thoughts to take over, we don’t allow our mind to be aware, at peace and happy. To make your mind happy, is to be healthy in soul and spirit.

If you would like to start to give your mind a break and “live in the moment” as they say, read our tips for mindful happy bliss:

Meditate – “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” ― Thích Nhất Hạnh
You are never too young or too old to start meditating. Meditation will help to clear your mind and calm you down. There have been several studies proving how meditation is the single most effective way to live happier! A recent study published in the neuroscience journal Brain Research Bulletin showed how the brains of people who meditated had elevated alpha rhythms. The alpha is part of five different wave frequencies that occur in the brain, and most of us are usually in the beta state, where we are very alert but “too much time spent in the beta state can lead to excess stress, worry, and anxiety.” When we meditate and turn on the alpha state, studies have shown we can experience extreme focus, relaxation, learning, creativity, and peak performance.

Make your mind happy

Exercise – Even if you only have ten minutes, a walk can do much to relax your mind and body at the same time. Take in long, slow breaths and look at everything around you. If you can’t get outside, get out your headphones and put on some classical music as you walk (or anything soothing, preferably without words). If you’re a savvy boomer and have a Smartphone, make sure you know how to you turn off ALL notifications from your phone, including incoming calls, text messages, FaceTime from the grandkids or social media.

Sleep – “Many people are surprised to learn that researchers have discovered a single treatment that improves memory, increases people’s ability to concentrate, strengthens the immune system and decreases people’s risk of being killed in accidents.” It’s free and it’s called sleep. Sleep researchers and doctors say that getting between seven to nine hours of sleep per night can greatly impact health and happiness. Getting enough sleep is not only refreshing; it can also help you to deal better with negative situations, making you less likely to overwork the mind by sending stress signals to the brain.

Eat – Choose foods wisely! Many people do not think about the foods they put in their mouths and how food affects our bodies and emotions. Processed, packaged, sugar or foods with hormones do not supply enough of the vitamins and nutrients you need. Choose mood-boosting foods to help keep your mind happy. Drew Ramsey, MD, coauthor (with Tyler Graham) The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body says: “The moment you make a better food choice you are instantly building a better brain.” When in doubt, make sure you are drinking enough water and then reach for leafy greens, bright fruits, lean protein or organic fair-trade dark chocolate!

Create – “Positive emotions and creativity make us feel interested in the world around us.” You can take your mind off of just about anything if you start a creative project. Creativity can come from writing, cooking, baking, gardening, drawing, painting, photography, dancing, singing, playing music, or making things like furniture or jewelry. If you have grandchildren or any friends of whom you like to spend time with, find a fun craft or project you can do together.

Socialize – Put away your computer and phone and set up a date with friends or family. Ask everyone at the table to put their phones away and take advantage of your time together by keeping the digital distractions at bay. Go out for a healthy dinner, on a hike or play an outdoor sport. Your mind will be connected, stimulated and most of all, happy.

And our last tip? SMILE! Smiling triggers activity in your brain and the act of smiling can actually make you feel happy even when you’re not happy at all. When you’re happy, your body releases endorphin’s, or brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system, allowing us to feel less pain and fewer negative effects of stress.

For more tips on a happy mind, visit us at MD Home Health, until then take a deep breath into mindful bliss.