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January 14 - January 20, 2023
“May I be in peace.” “May my heart be filled with kindness.”
“May I be a source of kindness for others.”
MINDFULNESS-BASED STRESS REDUCTION (MBSR) Mindfulness-based stress reduction, or MBSR, is a program created by Jon Kabat-Zinn at the University of Massachusetts Medical School
mindful body scan (in which you slowly move your attention from your toes to the top of your head),
http://alzheimerspreven tion.org/research/12-minute-memory-exercise.
Hatha Yoga, the type we commonly think of as exercise. It is a moving meditation that integrates physical postures, breathing, and a present mental state.
QIGONG Qigong is a series of flowing movements; with its emphasis on posture, breathing, and intention,
Dean Ornish, MD, president of the nonprofit Preventive Medicine Research Institute and clinical professor of medicine at UCSF,
Your Wellbeing current major stressful exposures clinical levels of emotional distress (depression or anxiety) social support
Your Lifestyle exercise and sleep nutrition chemical exposures Do You
If you rely on supplements, try algae-based products instead of fish for sustainability reasons.
real foods with antioxidants and vitamins are superior if available (i.e., lots of vegetables and some fruit).
Exercise reduces oxidative stress and inflammation,
People who exercise live longer and have a lowered risk of high blood pressure, stroke, cardiovascular disease, depression, diabetes, and metabolic syndrome. And they avoid dementia for longer.
Calmer, Slimmer, and Better at Fighting Free Radicals: The Cellular Benefits of Exercise
Exercise Can Keep You in the Healthspan Longer
exercise helps you maintain your telomeres.
sedentariness itself is terrible for metabolic health.
Moderate aerobic endurance exercise, performed three times a week for forty-five minutes at a time, for six months, increased telomerase activity twofold. So did high-intensity interval training (HIIT), in which short bursts of heart-pounding activity are alternated with periods of recovery.
For telomere health, you need to get regular exercise and you need to be fit.
walk vigorously or maintain a light jog for forty-five minutes, three times a week, you are fit enough to support your telomere health.
good health habits—effective emotion regulation, strong social connections, good sleep, and good exercise—the less that stress hurts your telomeres. This
Walking Workout Interval (repeat 4 times): Walk fast (on a exertion scale of 1 to 10, be at a 6 or 7): 3 minutes Stroll gently: 3 minutes
SMALL STEPS COUNT
Poor quality sleep, sleep debt, and sleep disorders are all linked to shorter telomeres.
National Sleep Foundation’s 2014 Sleep Health Index, 45 percent of Americans say that poor or insufficient sleep affected their daily activities at least once in the last week.1
THE RESTORATIVE POWER OF SLEEP
Set Your Biological Clock Do you struggle to wake up and feel alert in the morning?
By getting light exposure during the day, and by dimming the lights at night, you keep your SCN on schedule.
you keep to regular eating and sleeping times, you also give your SCN the information it needs to inhibit the sleep drive during the day and unleash that drive throughout the night.
Control Your Appetite Your body also depends on deep, restorative REM sleep to regulate your appetite. (REM sleep is characterized by rapid eye movements, higher hea...
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a bad night of sleep can throw you into a temporary prediabetic state.
Good Memories, Bad Memories, and Emotions “We sleep to remember, and we sleep to forget,” says Matt Walker,
memories are painful. Sleep works its healing powers on these memories, reducing their emotional charge.
we need sleep to refresh emotionally.
Long sleep means long telomeres.
Getting at least seven hours of sleep or more is associated with longer telomeres, especially if you are older.
Sleep length and sleep quality are important. Now add sleep rhythm to the list.
In order to sleep, we need to feel physically and psychologically safe.
“It is not the thoughts you are trying to control, but instead it is letting go of the effort of forcing these thoughts to go in a certain direction,”
“For a long time I thought I had to get rid of my thoughts to sleep better. It’s funny that once I stopped trying to make that happen, my sleep seemed to get better,”
give yourself the gift of transition time between work and sleep, a sleep routine or ritual that lets you wind down.
Even five minutes of transition time can make a difference. Begin by unplugging. Turn off your phone or set it to airplane mode;
After you’ve turned off the screens, perform a quiet, pleasant activity—not to make yourself sleepy but to create a transition period of calm and comfort. Some people like to read or knit or even open up a stress-relieving coloring book designed for adults.
Try to avoid screens for an hour before bedtime.
Liz uses a free software program called f.lux that matches a screen’s light to the time of day, so that the blue light fades into yellow as you head into evening.
justgetflux.com.
If you are highly sensitive to your surroundings, you need to control your exposures.
the brain’s clock, is trying to keep circadian rhythms on track.
FIVE BEDTIME RITUALS Bringing restfulness into your bedtime space promotes a better night’s sleep.
