I was thankfully reminded last night while having dinner with my aunt and uncle that it's not just genetics that influence how we age.
My uncle, my mom's brother, turned 79 last month, and he looks pretty good. He's still spry, square dances twice a week, and does most of the repairs on his home and rental property. He's aging, clearly, and slowing down; he's had a few health challenges, but nothing that's threatened his mortality or that requires intense management (that I'm aware of). I have long said lifestyle trumps genetics, and I'm taking this as proof that my maternal ancestry doesn't necessarily doom me to a shorter life.
I've had far too many relatives leave the mortal coil at too young an age. My cousin Terri, whose birthday would have been Monday, was just 54 when she died from lung cancer. Cousin Sherri was 52. Their paternal aunt lived into her 90s, though, so I take this as yet another example of lifestyle over genetics.
Other relatives also succumbed to lifestyle-based illness: my mom at 64, her sisters at 60 and 48. Two great aunts in my maternal blood line lived the longest - Alma to 88, her youngest sister, Vernis, to 78. They didn't smoke, among other things. And my mom's maternal cousin, bless her, is well into her 90s and living fully and vivaciously. Whew! But these are just three exceptions on my mom's side.
On the paternal side, I've mentioned that my uncle is now into his 80s, and until recently, competed in weight lifting competitions around the world. I like those genetics!
When I think about genetics, I get scared I'll die a premature death, before I've fully lived the dreams I've envisioned. After all, mom - just 64; my dad - just 28, and on and on. That fear and the realities of managing an illness, as so many in my family must do, are primary motivators for choosing differently. Sometimes I fear there will be a penance for my early years of excess. But my naturopath says if I'd done real damage, I'd likely know by now. Thank goodness for teenage resilience! When I see pictures of my younger self, cigarette in one hand, drink in another, I barely recognize myself and it feels like someone else's life. In a way, it was.
When this fear shows up, I aim first to forgive myself for those early years - not always easy... and trust I haven't yet activated anything undesirable, and remember that genetics aren't the be all, end all. And then I get this body moving. Evidence continues to support how much our diets and activities impact our overall health - even Alzheimer's is proving to be largely diet related. This gives me hope, as that's something I can manage, and that's a disease that's rampant, along with diabetes and heart disease, throughout my family. Research shows that even making small changes can make a big difference if you're not already doing those things that lead to optimal health.
So as I regularly chant, I'm thankful today and every day that lifestyle can, indeed, trump genetics. I can't slack off much. I'm committed to my own health and well-being, despite the challenges. I read today there's actually scientific proof that being thankful improves health, too. That's an easy one!
I hope you, too, have much to be thankful for, today, tomorrow and every day.
Wednesday, November 27, 2013
Thursday, November 21, 2013
Winter tips for health and happiness
While the calendar still says fall, winter is settling in here in the Northwest. The days are shorter, the nights dark and long, and it's starting to get very cold by Northwest standards. Staying healthy and happy this time of year can get a little trickier as we all spend more time in closer indoor quarters. The weather, the light, and all that togetherness can affect us both physically and emotionally.
Since I'm often asked how I stay sane and sated, here's a look at my philosophy and a sample of my own practices for the long winter months.
Sustenance: Eat chocolate. I have a sliver of organic dark Theo chocolate every day, usually after dinner. I'm a firm believer that what we put in our bodies has an impact on how we view the world around us, and a little bit of chocolate makes me happy. By some standards, I may eat too much, but at about an ounce a day, I'm not going to worry about it. That said, I eat whole, fresh and largely organic foods and avoid most of the packaged stuff. I'm not afraid of butter, oils and cream, at least in smallish quantities. But too much sugar or fake food and I'm sluggish and depressed.
Hydration. Coffee with cream is a weakness, but I feel better if I drink more water each day. I don't buy bottled water; I've seen too much washed-up plastic on beaches and I don't trust the packagers to do any more than filter the tap, while fighting to privatize water when fresh clean stuff should be everyone's right. Filtered water from my own tap in a reusable bottle works just fine for me, or I'll make a pot of herbal tea when I need to warm up. If extra hydration is needed, coconut water offers up good nutritional value and electrolytes, and doesn't add unhealthy sugars.
Move more: While eating less and moving more is always a good idea, these are much harder for me this time of year, with moving more the hardest. A recently acquired FitBit has me tracking my steps, though, so I aim for no less than the requisite 10,000 a day to maintain some semblance of fitness. This may mean a walk at lunch, or, if I'm a few thousand steps short at the end of the day, running in place on my rebounder (the mini trampoline that lives in my dining room). I've yet to make the gym a habit but I intend to change that this winter. And when I need an inspirational lift, I plug in my Zune (yes, I'm one of the few who have one), and do some form of aerobic dance movements in my living room to old Motown. (Yes, I dance like no one's watching, and I really hope they aren't...)
Move less: Getting enough sleep is essential, and the amount needed varies by person. The suggested amount usually hovers at no less than 6 hours per person, and I am wont to get this. Yet, life looks so much rosier when I do so I continue to make the effort. Recent reports suggest it's OK to break it up into 3 or 4 hours here, another 3 or 4 hours there, with just a few hours in between. If only I had all those hours to make that work! When I boot the cat from the bedroom, I'm more likely to get my sleep. A soft heart and warm bed makes for sometimes sleepless nights.
Get out: I'm less likely to venture out when I'm cold, especially once I'm tucked inside the house, comfortable and warm. And, I know that being in nature is good for my mental, emotional, physical and spiritual well-being, so out I go... not always, but sometimes. To the marina, the beach, around the neighborhood... When I'm at the beach, I'm always in awe when I remember there's an entire big city behind me, and all I can see is an expansive horizon. This feeds my spirit and opens my mind and heart. I'm especially fond of these places during winter months, and at night, when there aren't many people there.
Get social: At one time a full-on extrovert, I am adopting more introverted ways as I age, so I can be just as comfortable at home as in a social environment. But research shows that a solid social circle can extend life, and therefore, I suspect, it can figuratively shorten the winters. I am content with my own company and books, magazines, and the Intranet are my friends, yet I'll admit that nothing compares to shared experience with my partner or a sister, connecting minds and hearts, enjoying a laugh. So making the effort to socialize has multiple benefits.
Get inspired: As a kid, reading opened me up to whole new worlds, and while I spend far less time with books now, a good winter tale can make even the shortest day of the year seem ... well, too short. Who inspires you? What intrigues you? Reading about people and things can spark the imagination, replenish your soul, and fill a void with ideas and dreams. I have so many books waiting to be read that I can't begin to list them, but I'm sure there's one in every genre. Or close.
Find light: Long nights coupled with gray Northwest skies can get the better of me now and then. Full spectrum bulbs and regular Vitamin D3 supplements go a long way to brighter days. Most of us who live with limited natural light need to supplement; while Vitamin D3 really doesn't have side effects, it's still a good idea to have your blood levels checked first. And... as mentioned earlier, getting outside at any opportunity, even in low light, is better than not at all. I'll admit to a penchant for Christmas lights; my pagan heart likes the light and festivity and their cheerfulness make December much more bearable.
And lastly, there's gratitude. I think that's how all my posts close these days. I have endless things to be grateful for, and when life looks gray and grim, well, I can remind myself of all that's good in my world, and almost everything gets easier.
I believe every one of these contribute to a healthy, vibrant immune system, as well as my overall happiness. I'll also give a shout-out to being germ friendly; our love affair with anti-bacterial everything does us more harm than good, And even when I couldn't afford it, I'd find a way for a semi-regular massage. I'm convinced it keeps me both sane and sated, in every way.
 |
| A murder of crows in a backyard tree |
Sustenance: Eat chocolate. I have a sliver of organic dark Theo chocolate every day, usually after dinner. I'm a firm believer that what we put in our bodies has an impact on how we view the world around us, and a little bit of chocolate makes me happy. By some standards, I may eat too much, but at about an ounce a day, I'm not going to worry about it. That said, I eat whole, fresh and largely organic foods and avoid most of the packaged stuff. I'm not afraid of butter, oils and cream, at least in smallish quantities. But too much sugar or fake food and I'm sluggish and depressed.
Hydration. Coffee with cream is a weakness, but I feel better if I drink more water each day. I don't buy bottled water; I've seen too much washed-up plastic on beaches and I don't trust the packagers to do any more than filter the tap, while fighting to privatize water when fresh clean stuff should be everyone's right. Filtered water from my own tap in a reusable bottle works just fine for me, or I'll make a pot of herbal tea when I need to warm up. If extra hydration is needed, coconut water offers up good nutritional value and electrolytes, and doesn't add unhealthy sugars.
Move more: While eating less and moving more is always a good idea, these are much harder for me this time of year, with moving more the hardest. A recently acquired FitBit has me tracking my steps, though, so I aim for no less than the requisite 10,000 a day to maintain some semblance of fitness. This may mean a walk at lunch, or, if I'm a few thousand steps short at the end of the day, running in place on my rebounder (the mini trampoline that lives in my dining room). I've yet to make the gym a habit but I intend to change that this winter. And when I need an inspirational lift, I plug in my Zune (yes, I'm one of the few who have one), and do some form of aerobic dance movements in my living room to old Motown. (Yes, I dance like no one's watching, and I really hope they aren't...)
Move less: Getting enough sleep is essential, and the amount needed varies by person. The suggested amount usually hovers at no less than 6 hours per person, and I am wont to get this. Yet, life looks so much rosier when I do so I continue to make the effort. Recent reports suggest it's OK to break it up into 3 or 4 hours here, another 3 or 4 hours there, with just a few hours in between. If only I had all those hours to make that work! When I boot the cat from the bedroom, I'm more likely to get my sleep. A soft heart and warm bed makes for sometimes sleepless nights.
 |
| Shilshole Marina before a storm |
Get social: At one time a full-on extrovert, I am adopting more introverted ways as I age, so I can be just as comfortable at home as in a social environment. But research shows that a solid social circle can extend life, and therefore, I suspect, it can figuratively shorten the winters. I am content with my own company and books, magazines, and the Intranet are my friends, yet I'll admit that nothing compares to shared experience with my partner or a sister, connecting minds and hearts, enjoying a laugh. So making the effort to socialize has multiple benefits.
Get inspired: As a kid, reading opened me up to whole new worlds, and while I spend far less time with books now, a good winter tale can make even the shortest day of the year seem ... well, too short. Who inspires you? What intrigues you? Reading about people and things can spark the imagination, replenish your soul, and fill a void with ideas and dreams. I have so many books waiting to be read that I can't begin to list them, but I'm sure there's one in every genre. Or close.
Find light: Long nights coupled with gray Northwest skies can get the better of me now and then. Full spectrum bulbs and regular Vitamin D3 supplements go a long way to brighter days. Most of us who live with limited natural light need to supplement; while Vitamin D3 really doesn't have side effects, it's still a good idea to have your blood levels checked first. And... as mentioned earlier, getting outside at any opportunity, even in low light, is better than not at all. I'll admit to a penchant for Christmas lights; my pagan heart likes the light and festivity and their cheerfulness make December much more bearable.
And lastly, there's gratitude. I think that's how all my posts close these days. I have endless things to be grateful for, and when life looks gray and grim, well, I can remind myself of all that's good in my world, and almost everything gets easier.
I believe every one of these contribute to a healthy, vibrant immune system, as well as my overall happiness. I'll also give a shout-out to being germ friendly; our love affair with anti-bacterial everything does us more harm than good, And even when I couldn't afford it, I'd find a way for a semi-regular massage. I'm convinced it keeps me both sane and sated, in every way.
Saturday, November 2, 2013
Silencing the "haters" in my head...
I read that somewhere recently - not sure where now, but it struck a chord: "the haters" in my head. In coaching, sometimes we call these gremlins - those thoughts or beliefs we have that threaten to derail us. I've also heard "inner critic" and another new one, "inner mean girl." When these things come up, I've learned to wonder whose voice from my past I'm listening to. Because it's probably not my own - or at least, not originally. It's usually something I heard or interpreted, and then made it mine.
But calling them out as haters, it gives the gremlins, critics and mean girls a different spin - the old voices, those old stories or outdated beliefs. I can laugh when I call them haters because it sounds so ridiculous to me. Because it's what they are; they certainly aren't my best pals (while they may have been useful at one time or another) or my cheerleaders.
You know the ones I'm talking about: that niggling voice that says you're not quite good enough, not quite smart enough, not deserving enough, that doubt your ability to do something - or a version thereof. Most of us have at least one of these, or have experienced one at some point in our lives. My current hater tells me "I don't know how" and "it's too hard." Really? Put these two together and it sounds like nonsense. Anytime I'm learning something new, especially if it's outside of what's comfortable, I'm not going to know how and it might be a little hard. But it won't get any easier and I won't learn if I don't try and practice.
So while developing my coaching skills, I've undergone extensive coaching of my own by my peers and mentors. And while I long ago identified my driving haters in therapy - and learned to quiet them with love and compassion, I've been replacing them with more empowering versions - my own voice, my true story, my core beliefs, and mine alone. My goal? Unshakable confidence and to embrace learning in a new way. I don't think I'm afraid of failure, because even failure can be redefined. Learning opportunity, anyone? I think I'm afraid of looking stupid. Of being stupid. That's one of my driving haters. What if I'm stupid? I'm not.
I'm also redefining my relationship to change. Change now shows up in my life with ease and grace. I lived much of my life believing life was hard, but I know my perspective shaped my experience, and I collected plenty of evidence to support it. No longer. I anticipate much change in the coming few years (well, indefinitely, if I'm honest about it), and I welcome it.
I have dipped my toes more fully into my personal power and I'm owning my authentic self. The self that's dynamic and purposeful, super smart, adventurous, courageous, compassionate, playful and creative - and an advocate for my own personal truth. And I'm ready to support others in finding their own truths, who are ready to take that next step, and silence their own version of the haters. (And so much more.)
Every day, I dive a little more fully into the adventure and mystery of the great unknown. And I'm working on unshakable. Want to join me?
But calling them out as haters, it gives the gremlins, critics and mean girls a different spin - the old voices, those old stories or outdated beliefs. I can laugh when I call them haters because it sounds so ridiculous to me. Because it's what they are; they certainly aren't my best pals (while they may have been useful at one time or another) or my cheerleaders.
You know the ones I'm talking about: that niggling voice that says you're not quite good enough, not quite smart enough, not deserving enough, that doubt your ability to do something - or a version thereof. Most of us have at least one of these, or have experienced one at some point in our lives. My current hater tells me "I don't know how" and "it's too hard." Really? Put these two together and it sounds like nonsense. Anytime I'm learning something new, especially if it's outside of what's comfortable, I'm not going to know how and it might be a little hard. But it won't get any easier and I won't learn if I don't try and practice.
So while developing my coaching skills, I've undergone extensive coaching of my own by my peers and mentors. And while I long ago identified my driving haters in therapy - and learned to quiet them with love and compassion, I've been replacing them with more empowering versions - my own voice, my true story, my core beliefs, and mine alone. My goal? Unshakable confidence and to embrace learning in a new way. I don't think I'm afraid of failure, because even failure can be redefined. Learning opportunity, anyone? I think I'm afraid of looking stupid. Of being stupid. That's one of my driving haters. What if I'm stupid? I'm not.
I'm also redefining my relationship to change. Change now shows up in my life with ease and grace. I lived much of my life believing life was hard, but I know my perspective shaped my experience, and I collected plenty of evidence to support it. No longer. I anticipate much change in the coming few years (well, indefinitely, if I'm honest about it), and I welcome it.
I have dipped my toes more fully into my personal power and I'm owning my authentic self. The self that's dynamic and purposeful, super smart, adventurous, courageous, compassionate, playful and creative - and an advocate for my own personal truth. And I'm ready to support others in finding their own truths, who are ready to take that next step, and silence their own version of the haters. (And so much more.)
Every day, I dive a little more fully into the adventure and mystery of the great unknown. And I'm working on unshakable. Want to join me?
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