Health + Wellness | September 2
- Tinessa Johnsrud, HHP, CHNC, CWC
- Sep 1, 2024
- 10 min read
+AGE+
September is Healthy Aging® Month.
Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine created the campaign as an annual health observance to focus national attention on growing older.
It provides inspiration and practical ideas for adults, ages 45+ to improve their physical, mental, social and financial well being.
Healthy Aging® Magazine is not a “senior” magazine, nor a retirement lifestyle magazine.
Worthington says, ‘Hey, it’s not too late to take control of your health, it’s never too late to get started on something new.’
How to Celebrate.
“Don’t act your age.” What age was your best year? “Picture yourself at that age and be it.”
Stop watching the news. “Be positive in your conversations and your actions every day.”
Distance yourself from negative friends. The ones that complain all the time or “talk about how awful everything is.”
Pay attention to your gait. “Walk like a vibrant, healthy person.” Tip: Wear comfortable shoes.
Practice good posture
Have your teeth whitened, or at least cleaned at the dentist office. Schedule a dentist appointment if you haven’t been seen in the last year.
“Stop brooding and complaining about having no friends.” Call someone for a chat, invite someone to coffee or lunch, strike up a conversation in the checkout line or at the gas station, take a class, or attend an event.
Start walking everyday if you don’t already.
Spark your creative side by taking music lessons, a dance class, a painting, pottery or woodworking class.
Get more active with Move Your Way - a program for adults and “older adults” to get physical activity and stay healthy
Below is a link to a brochure published by the Oregon State University, and the Linus Pauling Institute entitled “Top Ten Micronutrients for Aging Well.”
The complimenting video can be found here: Aging Well: Top 10 Micronutrients for Optimal Health
Gracefully Aging On a Homestead - Mother Earth News
+STIMULATE+
Have you seen the Pixar movie, Inside Out? In the movie there are five characters that personify the main characters’s emotional life: Joy, Sadness, Anger, Fear, and Disgust. “The film animates how emotion influences memory, behavior, and self identity.” If you haven’t seen it, you need to! It definitely pulls on your heart strings, and stirs childhood memories and emotions. Be prepared. A sequel just came out, but be sure to watch the first one first.
How many emotions do humans have?
When I googled this question a lot of different answers came up.
There has been many studies. Old and new. The most popular theory is that humans have seven basic emotions: anger, contempt, disgust, enjoyment, fear, sadness, and surprise. Interesting enough the research behind this theory is based on facial expressions. This theory was very influential to the writers of the Pixar movie Inside Out.
Researchers and psychologists at the University of California at Berkley have identified 27 categories of emotion. The study involved 853 men and women who viewed random samplings of 2183 video clips that were intended to evoke a broad range of emotions. The categories of emotions they identified were: emotion: admiration, adoration, aesthetic appreciation, amusement, anger, anxiety, awe, awkwardness, boredom, calmness, confusion, craving, disgust, empathic pain, entrancement, excitement, fear, horror, interest, joy, nostalgia, relief, romance, sadness, satisfaction, sexual desire and surprise.
Emotion researcher, Paul Silvia from the University of South Carolina suggests that there are four major ‘knowledge emotions.’ They are surprise, interest, confusion and awe. Attention is a necessary condition for learning. These particular emotions encourage learning, curiosity, exploration and reflection.
“Awe occurs when individuals are overwhelmed by greatness or vastness in some way, and may be the most transformative knowledge emotion. Awe transfixes and absorbs individuals in mystery, and ultimately stretches beliefs so far that it requires a rethinking of what previously was known to be true.” - Andy Tix Ph.D, The Pursuit of Peace, Emotions That Stimulate Student Learning and Growth
When was the last time you were in “awe”?
+SEEK+
Your brain changes in several ways when you learn something new:
Neuroplasticity occurs: the nervous systems ability to grow and reorganize in response to stimuli. The brain is “rewiring.” This can help with recovery from strokes and brain injuries as well.
The brain forms new connections between neurons in different areas of the brain.
The brain makes existing neural pathways stronger or weaker.
The brain releases dopamine, a neurotransmitter that's associated with pleasurable sensations, learning, and memory.
Trying new tasks activates less-used areas of the brain.
Learning something new can have many benefits, including:
Learning is a “proven strategy” for protecting your brain's health.
Learning can enhance existing cognitive capabilities.
Learning can be a great way to meet and socialize with other people who share your interests.
Learning something new can be difficult for a number of reasons, including:
Uncomfortable emotions
Negative self talk
Fear of failure
Expectation of instant results
Letting go of old ideas
Sleep issues
Put it into action.
Challenge & Novelty: Learn a new skill that is not too easy to learn and new to you. Think of something you’ve always wanted to try or do.
Intention: Pick a new skill that is important, relevant and has meaning to you. How does it matter to you personally. Why do you want to learn this skill?
Specific Attention: The likelihood of change in your brain increases when there is focus on exact tasks. Make a plan. Schedule it on your calendar. Write down your personal goal and think of an incentive for when it’s complete.
Repetition & Intensity: New connections in your brain require intense repetition. Don’t do it just one time. Have a weekly check in with your plan and goal. Adjust and keep going.
Time: Neuroplastic change takes time. Be patient with yourself. It’s normal to have lapses, make mistakes or fail. Refocus and keep going.
Some new activities, skills, or hobbies that you can learn:
Learn a new language
Learn to play a new instrument
Travel to a new place
Go to a museum
Cook new foods
Listen to different music
Practice mindfulness
Creative endeavors like arts and crafts
Read a new book
Play strategy games
Learn a new sport or practice a new physical activity
Learning a new activity may or may not be available in your community. When you decide on what skill you would like to learn check within your community first. Public libraries, parks and recreation departments, your local extension service, community centers and senior centers are a good place to start.
I put together a list of websites and apps that offer free online classes. Use the filter and search functions on each of the sites to locate a category or topic, and/or “free” option.
YouTube and TED Talks are also great resources to find free videos. Search using “How to” or “Beginner Course in…” or “DIY.” And don’t forget about public television like PBS. They offer learning programs and are a great inspiration for figuring out where you might want to travel or skills you’d like to try out.
Learn to play a new instrument:
If you'd like to learn to play the piano, the Flowkey app or Simply Piano app are free for basic membership.
Simply also offers Simply Guitar, Simply Sing and Simply Tune.
Some other learn to play guitar sites: Ultimate Guitar and JustinGuitar.com to learn new chords, or Yousician
Learn to speak a new language
Duolingo - yes completely free, over 40 languages including Navajo, Hawaiian, and Spanish
Memrise - free plan offering courses from 23 languages, video clips of phrases used in real life
Coffee Break Languages - free tutorial podcasts in 9 languages, including Gaelic
Learn to cook or try a new recipe
Institute of Culinary Education Free Online Cooking Classes
American Diabetes Association Live Cooking Classes
America’s Test Kitchen - offers a 3 week free trial
Free online courses
Khan Academy - marketed to kids, but has valuable classes for anyone
Coursera - Collaborates with over 325 leading universities and companies to offer free courses across different subjects
Alison - Over 5000 free online courses, including cooking and photography
Open University OpenLearn - All courses are free to everyone
Other sources
EventBright - find local and online webinars, workshops and events in your area
Michaels Arts & Crafts - free classes in person and online in fine arts, crafts, hobbies, jewelry making, and more
Creative Fabrica, Craftsy and SkillShare - websites with free membership options
Steezy Studio - Learn to dance for free
Daily Yoga App and Kassandra Yoga on YouTube - free beginner yoga videos
Google Digital Garage Skillshop and HubSpot Academy - free online classes in digital skills
Everyday for one week write down three things that “went well” that day, and explain in a few sentences why. These events can be important milestones or small every-day events.
Write down the event with as much detail as possible: who, what, where, when, why, how etc. Explain how you felt, and especially why it happened.
If you find that negative feelings are emerging “refocus your mind” on the positive attributes of the event, and the positive feelings you have about it.
+BOOST+
Boost your mood and mental health by focusing on eating lots of fruits and vegetables, and foods rich in omega-3 fatty acids.
Omega-3s are important components of the membranes that surround each of your body’s cells. They give you calories for your body’s energy, and they play roles in the functions of your heart, blood vessels, lungs, immune system and endocrine system.
The three main omega-3 fatty acids
ALA, alpha-linolenic acid
EPA, eicosapentaenoic acid
DHA, docosahexaenoic acid
There is not an established recommended amount for omega-3 fatty acids, but there is for ALA. The amount depends on your age and sex. For non pregnant or nursing women it is at least 1.1 grams of ALA per day, and for men it is 1.6 grams of ALA per day.
Your nutrients including omega-3s should come from food not dietary supplements. In some instances when it is not possible to meet the needs of this nutrient fortified foods and supplements can be useful. An example would be during pregnancy, a nut allergy, a fish allergy or an aversion to foods high in omega-3 fatty acids. Omega-3 dietary supplements may interact with certain medications. Talk with your health care provider about possible interactions before starting any dietary supplement.
Lamb
Salmon
Trout
Mackerel
Tuna
Herring
Sardines
Mussels
Flaxseed
Chia seeds
Hemp seeds
Walnuts
Flaxseed oil
Soybean oil
Canola oil
Fortified foods (eggs, yogurt, juice, milk, soy beverages)
+WATCH+
Next week a FREE 9-Part Documentary Series premiers hosted by The Sacred Science.
A unique group of herbalists, farmers, nutritionists, doctors and farm-to-table chefs will be offering a new perspective on holistic wellness.
Learn about incredible healing foods and herbs, and how to use them in simple, time-tested recipes for some of the world’s most common health conditions.
Learn how you can apply this and help everyone you know to embrace a happier, healthier life.
“Healing Kitchen: Let Food Be Thy Medicine." Episode One airs at 9pm Eastern on Tuesday, September 10th and we will be releasing a new episode each night until September 18th.
Sign up in the link below. No purchase is necessary, but they do offer the opportunity to purchase a VIP package and lifetime access.
+OFFER+
The practice of creating a nature alter or mandala can be a meditative experience. Your heart opens and your nervous system settles. It is a grateful and “simple act of co-creating art with the natural world.”
How to create your own “earth alter or nature mandala”
Wander. Pick up and gather things in a basket or bag that speak to you. Flowers, leaves, cones, acorns, rocks, twigs, feathers, bones etc.
Choose your “canvas.” Find a background you wish to use. It can be a patch of dirt, or a stump. You an also gather soil or sand and put it in a platter if you want to bring it indoors.
Relax and begin. Place something in the center and work outwards by placing items in concentric rings. Or vice versa and work from the outwards in. Watch as patterns of colors and shapes emerge.
“Enough, but not too much.” As you place the earth items, and build your alter, notice when it feels like you are done. Gather more if you need. Or take away items until you are settled.
Meditate. Sit with your completed art, and use it to meditate or pray.
Impermanence. Take a picture if you wish. Leave it for others to enjoy.
If you want to learn more and hear about how someone has used this form of artwork to heal her own life watch this video:
Another inspirational resource
+RESET+
With holidays and gatherings coming up in the next several months you might start thinking about starting a kitchen reset routine. The beginning of September, December, March and June are great months to do a reset.
🔦Podcast Spotlight🔦
With Toni Okamoto (founder of Plant Based on a Budget) and Michelle Chen (founder of World of Vegan)
Episode 122
August 15, 2024
Guest: Kelsey Riley - plantedinthekitchen
“Ready to transform your kitchen chaos into a well-oiled meal prep machine? The IG-famous Kelsey Riley, a registered nurse with a gift for beautiful and efficient meal planning, shares her journey from a hectic schedule to a streamlined fridge full of organized meals. Listen in for all you need to know to do the same!”
Apple Podcasts
Spotify Podcasts
Kelsey Riley’s Instagram
In this podcast a popular Instagrammer, Kelsey Riley shares her kitchen organization and reset routine, which she usually does on Sundays. But it doesn’t matter what day you choose the important part is that you do it on a weekly basis. She likes to do it the day before or the day of her weekly grocery shopping. It includes cleaning her entire fridge before adding her groceries for the week. And when she means cleaning she means actually cleaning it, not just decluttering and throwing out old food.
Learn why a weekly fridge and food reset can be “life changing,” get go-to-easy recipes and food prep tips in this podcast.
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.****
****Always consult a healthcare professional such as your primary care physician before starting any supplement. ****
****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****
Traditional Wellness™ Consulting and Tinessa M Johnsrud disclaims any liability arising from your use of products, services or for any adverse outcome of your use of this information provided, including but not limited to any misunderstanding or misinterpretation of the information provided here.
The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition
The entire contents of this website provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud are an educational and informational resource only and are not to be interpreted as a recommendation for a specific treatment plan. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
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