Our Lady of Lourdes Catholic Church


Health Corner – 2014

 

7 Dimensions of Wellness

 

Wellness is a choice… a decision you make to move toward optimal health.

Wellness is a way of living… a lifestyle you design to achieve your highest potential for well-being.

Wellness is a process… a developing awareness that there is no end point, but that health and happiness are possible in each moment, here and now.

Wellness is the integration of the body, mind, and spirit… the appreciation that everything you do, and think, and feel, and believe has an impact on your state of health.

7 areas of wellness graphic with icons big

Wellness. It is more than just being fit; it touches all areas of our lives. In the late 1950’s Dr. Dun introduced the concept of wellness. Over the course of time other medical experts and organizations have added to and expanded upon this concept, such as:

Man Doing Sit-ups

Physical: quality of life, safe, active

Emotional: understanding yourself, able to cope with change, to have reliance, talk and acknowledge feelings, able to express hurts

Social: relate and connect with people in our world family, friends

Spiritual: peace and harmony a sense of purpose feeling connected a feeling of belonging

Good Food

Environmental: recognize our responsibility to contribute to the health of the world, recycle, save water

Occupational: what you get fulfillment from in life, volunteering giving back having a purpose, a positive impact

Intellectual: ability to learn seek new challenges talk with people

 

Woman Sitting in Meditation

Please click here to see a more detailed explanation of the 7 Dimensions of Wellness.

 

 

  • Physical

    • Backpack Safety

      Backpack“Back pain is not an uncommon complaint for children and adolescents. It seems that every year the books get thicker and thicker and book bags heavier and heavier. Many parents have concerns heavy book bags are contributing to their child’s back pain.

      The Consumer Product Safety Commission estimates that nearly 5,000 emergency room visits each year are due to injuries related to book bags.

      “Twenty years ago, it was rare for a child to complain of back pain. Now, this type of pain is seen daily,” says Locke. “Book bag related pain seems to be most prevalent in middle school-aged children, who sometimes carry loads of up to 25 percent of their body weight.”

      Locke says heavy book bags and those carried on one shoulder can contribute to postural problems. Rolling book bags are an option, but not a solution. Although it is better to pull than to carry heavy books, rolling bag weight can lead to its own set of problems, such as arm and leg pain.

      Book bag and backpack injuries are avoidable.

      Here are a few backpack safety tips to keep in mind before sending your child off to school:

      • Use both shoulder straps
      • Lap belts or roller bags may be helpful
      • Pack heavy items close to back
      • Keep the weight of the bag less than 15 percent of body weight

       

      Source an article from Dr. Locke, of Children’s Hospital, CO.

    • 20/20/20 - Eye Care and Computers

      eye doctorProtect your eyes

      Many people are having symptoms of dry eyes, strained eyes, tired eyes, neck and shoulder pain from working with computers all day. If you look at any electronic device or screen for long periods of time, here are some practical ideas to protect your vision and health.

       

      eye computer

      Remember every 20 minutes,

      look away for 20 seconds,

      and look 20 feet away from you.

      This helps to prevent eye strain.

      Source: Aurora Health Care.

    • Best thing you can do for your health?

    • GOMBBS

      Superfoods that can prevent or even cure some diseases, if part of a regular diet.

      Lettuce

       

      G- Greens

      All types high in vitamin A,C, K & fiber.

       

       

      Onions

       

      O-Onions  

      All types, but red onions and green onions are best.

       

       

      Mushrooms

       

      M-Mushrooms  

      Any kind.

       

       

      Beans

       

      B-Beans

      Full of fiber and healthy protein. Lowers cholesterol.

       

       

       Berry

      B-Berries

      Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients — they are among the best foods you can eat.

       

      Seeds

       

      S-Seeds

      Packed with healthy nutrients, good fats.

       

       

      Source: A talk by Dr. Joel Fuhrman: GOMBS Superfoods

    • Heart healthy vegetable

    • Magnesium

      wheat before harvestsummer salad

      Do you feel irritable, weak and exhausted all the time? You may be suffering from a magnesium deficiency. Magnesium is a crucial, but frequently overlooked, part of a balanced diet. It’s crucial in more than 300 bodily functions – many of which give you energy. Eat at least 5 servings of any of these magnesium-rich foods throughout the day.

                • ½ cup of boiled spinach
                • ½ cup of quinoaMP900177950[1]
                • 1 cup of brown rice
                • 1 cup of kidney beans
                • 1 cup of lentils
                • 1 cup of raisin bran
                • 1 cup of shredded wheat
                • 1 cup of oatmeal
                • 2 slices of whole wheat bread Breakfast Cereal 3
                • 2 bananas

      Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee.

    • Something Simple

      Light bulb

      Eat more scallions the white and green part.

      Why?

      The stronger the flavor in onions the more phytonutrients in them {the good stuff, trace minerals that help to keep us healthy and promote disease prevention}

      Scallions have 140 times phytonutrients in them than sweet white onions.

      Some research shows men using scallions 1 time per week have 50% less prostate cancer.

      Source:  Brookfield Longevity

      Information originally from book Eating on the Wild Side by Jo Robinson

  • Emotional

    Stress

    Stress Quiz: How Stressed Are You? Click here to take a quiz and find out.

    10 Relaxation Techniques That Zap Stress Fast

    If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance — some in 5 minutes or less.

    By Jeannette Moninger
    WebMD Feature

    Reviewed by Michael W. Smith, MD

    Chances are, your ever-growing to-do list doesn’t include one very important task: Relax. But managing stress is key to staying healthy. Think you don’t have time to unwind? Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.

    1. Meditate 

    A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

    The process can be simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting — out loud or silently — a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to synch the mantra with your breaths. Let any distracting thoughts float by like clouds.

    2. Breathe Deeply 

    Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

    “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says psychologist Judith Tutin, PhD, a certified life coach in Rome, Ga.

    3. Be Present

    You rush through dinner, hurry to your next appointment, race to finish one more thing on your agenda. Now try something different: Slow down.

    “Take 5 minutes and focus on only one behavior with awareness,” says Tutin. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food as you slowly chew. When you spend time in the moment and focus on your senses, you should feel the tension leave your body.

    4. Reach Out

    A good social support system is one of the most important resources for dealing with stress. Talking to others — preferably face-to-face or at least on the phone — is a great way to better manage whatever is stressing you out.

    5. Tune In to Your Body

    Mentally scan your body to get a sense of how stress affects it each day. Lie on your back or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

    “Simply be aware of places you feel tight or loose without trying to change anything,” says Tutin. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

    6. Decompress

    Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap and use a tennis ball or foam roller to massage away tension.

    “Place the ball between your back and the wall. Lean into the ball and hold gentle pressure for up to 15 seconds. Then move the ball to another spot and apply pressure,” says Cathy Benninger, a nurse at The Ohio State University Wexner Medical Center in Columbus.

    7. Laugh Out Loud

    A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, while increasing brain chemicals called endorphins that boost your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

    8. Crank Up the Tunes

    Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping) and allow your mind to focus on the different melodies, instruments, or singers in the piece,” suggests Benninger. You also can blow off steam by rocking out to more upbeat tunes — or singing at the top of your lungs!

    9. Get Moving 

    You don’t have to run in order to get a runner’s high. All forms of exercise — from yoga to walking — can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

    10. Be Grateful

    Keep a gratitude journal or several (stash one by your bed, keep one in your purse, and one at work) to help you remember all the things that are good in your life.

    “Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, N.C.

    Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby. When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.

  • Social

    This means connecting with others. Having a support network of friends and family members this includes showing respect for others and yourself and having a sense of belonging.

    Some practical ideas:  do you know your neighbors.

    What about the people sitting next to you at mass.  Introduce yourself.

    OLOL has many social opportunities from ministry to social groups.

    Just to name a few: the Over 50 Group,  Creative Connections, MOMS Spirituality and many more.

    There are many ministries to become involved with. Check our guide book and directory for a full list.

  • Spiritual

    Psalm 46:10

    Be still, and know that I am God

    This involves knowing what you believe, and what your values and principles are that help to give you direction for your life.

     

     

    The Four Agreements – by Don Miguel Ruiz

     

    Be Impeccable With Your Word

    Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

    Don’t Take Things Personally

    Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

    Don’t Make Assumptions

    Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

    Always Do Your Best

    Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

     

    Enjoy these videos from Oprah Winfrey’s show, Super Soul Sunday as Don Miguel Ruiz talks with Oprah about each Agreement.

  • Environmental

    Ask yourself what am I doing to help be a good steward of God’s world?

    It is so important to respect and care for God’s world and our environment. Check out the Definitions of Wellness and see the section on environmental wellness.  Take the wellness assessment!

  • Occupational

    What are your gifts and skills what makes you happy and enriches your life?

    Look at what you spend your time on.  Does it give you joy and satisfaction?

    Is there something you need to change?

    Check out  the University of California Riverside for some thoughts about your occupational wellness.

     

  • Intellectual

    Use and stretch your mind. Be creative, try new activities, or read.

    Some research says you should do new activities you have never tried before to help “exercise your brain.”