Health + Wellness | July 29
- Tinessa Johnsrud, HHP, CHNC, CWC
- Jul 28, 2024
- 7 min read
+BREATH+
We can only survive for three minutes without breathable air (oxygen).
The average person can survive in a completely sealed airtight room for only 12 full days.
Importance of oxygen: “Without air, there is no life.”
Air is the “fundamental element of life, as it is essential for the normal functioning of all the cells in our body.” Fresh air is a basic human need. Clean air is just as important as clean water and fresh food.
If we don’t get regular fresh air we may experience nausea, dizziness, sinus congestion, dry throat, eye irritation, headache, drowsiness, fatigue and “dullness of mind.”
It is vital to ventilate your home by getting fresh air on a regular basis. Not only does this bring oxygen into your space but it clears out toxins, viruses etc. Try to bring in as much fresh air into your home as possible.
Open windows and doors if it’s safe. Open multiple to allow movement. Even a window cracked can slightly help.
Do not open windows and doors if you have young children or pets that will escape, if there is a risk of falling from a window, if anyone in your home has a respiratory condition or if you have poor air quality.
Use air filters. Consider air filtration and exhaust fans on your stove and bathroom especially if opening windows or doors is unsafe. Exhaust fans can help move air to the outside.
Turn on fans. Even without an open window ceiling fans can improve air flow.
Consider using a portable air cleaner. EPA’s Guide to Air Cleaners.
How to test the quality of your indoor air:
Radon test (what is Radon?)
Contact the Environmental Protection Agency, your state’s radon program or the Department of Environmental Quality. Free tests are sometimes available from local or county health departments, and state radon programs. Please consider getting a test if you live in states with the highest detected levels of radon: Alaska, South Dakota, Pennsylvania, Ohio, Washington, Montana, Kentucky, Idaho, Colorado, Iowa, West Virginia or North Dakota.
Houseplants can also help clean indoor air by diffusing toxic chemicals, and converting carbon dioxide into fresh oxygen.
20 Best Air-Purifying Plants - Good Housekeeping
10 Best Houseplants for Purifying Indoor Air - Farmer’s Almanac
+APPROACH+
Fear is a natural human emotion to the unfamiliar, challenging or uncertain. But it can be the root cause of many mental health problems like phobias, anxiety and depression. And our physical health.
When you experience fear you go through a fight or flight response. Your body gets ready to run from danger or stand and fight.
Fear can be triggered by certain situations or objects and some people are more sensitive to this. For example social anxiety is an anticipated fear of a social situation.
If you feel like fear or anxiety is getting in the way of your daily activities a great first step is to share your thoughts and feelings with your primary care physician.
Self Help Strategies: Relaxation techniques like deep breathing, and guided imagery.
Self care by eating right, exercising and getting enough sleep
Cortisol is a hormone that your body makes in response to stress.
Natural Ways to Lower Your Cortisol Levels - Managing with Positive Lifestyle Habits
Adequate Sleep
Regular Exercise
Practicing Mindfulness
Breathing Techniques
Laughter and having fun
Maintaining health relationships
Having a pet
Learning to forgive
Developing your spirituality
Eating a nutritious diet
Taking certain supplements
Helpful Supplements to reduce and or balance cortisol levels
Omega 3 fatty acids (The National Institutes of Health suggests consuming 1.1-1.6 grams a day)
Ashwaganda and Rhodiola, adaptogen herbs
Magnesium
Vitamin C
L-theanine, an amino acid
(These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.)
Foods high in
Magnesium
Nuts and seeds
Beans
Legumes
Leafy greens, like spinach
Dairy products
Fortified breakfast cereals
Omega-3 fatty acids
(American Heart Association recommend two servings of fish, 3-4 ounces a week)
Seafood and fish
Plant oils, including canola oil and flaxseed oil
Nuts and seeds
Vitamin C
Bell peppers
Oranges
Brussels sprouts
Complementary and alternative medicine
Yoga
Meditation
Tai chi
Massage
Chiropractic
Massage
Reiki
Acupuncture
“The opposite of fear is knowledge and understanding. These begin with curiosity, which initiates an investigation, which leads to learning, which, in turn, creates knowledge and understanding.” - Psychology Today
+DEVELOP+
How to sharpen our best tool: the brain.
Mental sharpness is a mental state where your mind is clear and focused. Your brain can think quickly, creatively and solve problems effectively.
Mental clarity is important for health in many ways. It can help reduce stress and anxiety by helping you feel calm and tranquil. It can help you make big decisions effectively, and timely by understanding your thoughts and emotions more clearly. Having a clear mind allows you to prioritize tasks which makes it easier to achieve your goals.
Brain exercises to improve memory and focus.
Learn a new skill
Teach a skill to someone else
Learn a new language
Build your vocabulary
Use all your senses
Take a new route to work
Try a different mode of transportation
Prioritize quality sleep
Manage stress effectively
Reduce “screen time”
Regular exercise
Eat healthy
Hydrate
Challenge your brain with games
Practice mindfulness meditation
Achieve work-life balance
Reduce mental clutter
Regular doctor check ups with routine lab work
+HELP+
Helping others can increase longevity by improving your social connections, reducing stress, and improving your mood. These benefits can help you live a happier, fuller, and longer life
Helping others can improve your health.
Volunteering in your community can help you build a strong support network by interacting with others who share your beliefs, values and/or goals. This can reduce feelings of isolation and improve your emotional well-being.
Those who help others tend to have healthier relationships overall and experience less loneliness.
Volunteering and helping others can reduce stress and elevate your mood, which can contribute to improved physical wellness, and lower your risk of depression.
“Kindness has been shown to increase self-esteem, empathy and compassion, and improve mood. It can decrease blood pressure and cortisol, a hormone directly correlated with stress levels. People who give of themselves in a balanced way also tend to be healthier and live longer.” - Mayo Clinic
Random acts of kindness are small, positive actions that can brighten someone's day and create connections. Here are some ways to practice random acts of kindness:
Give compliments A genuine compliment can make someone feel appreciated. You can try setting a goal to give at least one compliment each day. Give gifts You can give small gifts to people in your community, like children at school. You can also do favors for others without expecting anything in return. Spend time with others You can call someone you haven't spoken to in a while, or offer to babysit for a friend. You can also help a friend get active, or walk their dog. Show respect You can hold the door open for someone, or leave an extra big tip. Be kind to yourself You can try to avoid negative self-talk, and do a mental health check-in with friends
Here are some steps you can take to volunteer in your community:
Identify your interests: Consider the causes you care about and the skills and knowledge you can offer.
Research opportunities: Look for volunteer opportunities in your community, such as through a volunteer site or by contacting local organizations.
Apply: Get the relevant details for the position and apply.
Follow up: After applying, follow up with the organization.
Complete training: If required, complete any training before starting.
Start small: Begin with a limited commitment and be professional.
Evaluate: Regularly assess your experiences as a volunteer.
Trusted Volunteer Opportunity Organizations
+TRUST+
Intuition is defined as the “ability to understand something immediately, without the need for conscious reasoning.” People call this a “gut feeling,” a “hunch,” or sometimes “deeper knowing.”
This is not be confused with “overthinking,” which are unproductive thoughts or worries that ruminate and are repetitive.
It’s important to listen to your body. Body awareness.
When you stay connected to your body it becomes easier to understand what you are experiencing. You become empowered over your health and well being.
Listening to your body can give you information about your health. These emotional and physical cues, symptoms and signals can be very useful clues to communicate to your doctor. Or can be addressed before they add up and become overwhelming.
The book, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van Der Kok, M.D. has triggered public awareness of how trauma affects people deeply. Scientific research has focused on the benefits of cognitive behavior therapy, and not so much on somatic psychotherapy.
Somatic psychotherapy is another form of listening to your body using the aid of a trained therapist. A therapist helps you explore how your body is expressing deep painful experiences. They apply mind-body healing techniques like acupressure, hypnosis, breathwork and dance to aid with trauma recovery.
Disturbed feelings and emotions can show up in the body in debilitating ways. A variety of conditions and circumstances can cause PTSD, complicated grief, depression, anxiety, trust and intimacy issues, and self esteem issues.
If you’re interested in finding a licensed therapist in somatic psychotherapy the US Association for Body Psychotherapy has an online search tool.
BONUS CONTENT
+CHOOSE+
Everyday you make a choice about what you buy and eat.
Learn more about the Fairtrade Marks - the most globally recognized ethical label. The FAIRTRADE Mark is a label third party inspected and certified for the use of products that are sourced from lower income countries. Fairtrade prohibits the use of several hazardous materials and genetically modified organisms. It signifies a “producer’s commitment to fair economic, social, and environmental practices in producing and selling products.” It is the “most recognized and trusted sustainable trading standard in many leading markets.” Your purchase can make a difference for farmers and workers all over the world. Look for this label on bananas, cocoa, coffee, flowers, sugar, tea, cotton, rice, fruit, fruit juices, herbs, spices, honey, nuts, oils, quinoa, vegetables, wine, and other products like textiles and sports balls.
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
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