Shopping Cart
Your Cart is Empty
Quantity:
Subtotal
Taxes
Shipping
Total
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Peacemaker Solutions

Peace in the Midst of Conflict

Blog

Blog

Happy New Year!

Posted on January 2, 2018 at 11:20 AM

Happy New Year, Everyone!  


I hope that you will consider working towards having a more peaceful year by prioritizing rest, relaxation, and exercise on a more consistent basis.  The mental and physical health benefits are life changing!  Check out this article by Mental Health America detailing the highlighted benefits of incorporating more rest, relaxation, and exercise on a daiy basis.

Rest, Relaxation and Exercise


It can be hard to maintain a healthy lifestyle in the hustle and bustle world that we live in. If you are in school, commuting to work and/or taking care of your family, time can seem to evaporate. Taking good care of your body and mind can make a difference in how healthy you are in general and how well you cope with change. Exercising, relaxing and getting enough rest will help you do better and enjoy life more. Taking good care of yourself may require a little extra time and effort, but it’s worth it.


Rest


Getting the correct amount of quality sleep is essential to your ability to learn and process memories. Additionally, sleep helps restore your body’s energy, repair muscle tissue and triggers the release of hormones that effect growth and appetite.1


Just like exercise, the amount of sleep you need depends on your age. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults.2


Quality of sleep matters too. Quality of sleep refers to how much time you spend in REM (rapid eye movement) sleep. REM is the most restorative of the 5 cycles of sleep and should account for one-fourth of the time you spend sleeping. For example, an adult who sleeps 8 hours in a night should spend a total of 2 hours in REM sleep.


If you don’t get enough sleep, or good quality sleep every once in a while, you may notice that you wake up feeling groggy, not well rested, and experience difficulty concentrating. If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression. Try to stay in the suggested guidelines for amount of sleep - getting too much sleep on a regular basis can be problematic for health as well.3


If you feel as though you are not getting enough sleep on a regular basis and it is affecting your work or personal life, talk to your primary care doctor to discuss whether you may have an underlying sleep disorder, like insomnia or sleep apnea.


Tips for Getting a Good Night's Sleep

  • Avoid stimulants like caffeine and nicotine in the evening.
  • Set a wake and sleep schedule to go by every day of the week, including weekends.Your body temperature drops during sleep--keep your thermostat at a cool, but comfortable, temperature between 60-70 degrees.
  • Avoid afternoon naps.
  • Try not to watch TV or do work in bed; if you do, stop an hour before you would like to be asleep so your brain has time to unwind.
  • If you typically exercise in the afternoon or evening, try to fit your workout in earlier in the day.


Did You Know?

  • Insomnia in the US workforce costs businesses over $63 billion in lost productivity over the course of a year.4
  • 50% of American adults do not get the recommended amounts of aerobic and muscle-strengthening exercise.5


Relaxation


While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems.6


Making time to find enjoyment is also an important element of relaxation. Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety.


If you aren’t getting enough time to relax, you may find yourself feeling tense and stressed out. Long-term stress, if not addressed, can cause a host of health issues, including chest pain, headaches, digestive issues, anxiety, depression changes in sexual desire and the ability to focus.7


Quick Ways to Relax

  • Release the body’s feel-good hormones—serotonin, prolactin, and oxytocin—and lower the stress hormone, cortisol, by petting a dog for 15 minutes.9
  • Human touch releases serotonin, and reduces blood pressure and heart rate, making you more relaxed.10 A nice massage, or a simple hug may help put you at ease.


Exercise


Getting the appropriate amount of exercise benefits nearly all aspects of a person’s health. Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of your bones and muscles.8


Adults ages 18 and over (including older adults) need at least 2½ hours of moderate aerobic activity each week and muscle strengthening exercises twice a week. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week.8


Moderate intensive activities include briskly walking, gardening, playing doubles tennis or a leisurely bike ride. Vigorous intensive activities include jogging, running, swimming laps, jumping rope, hiking or group activities like Zumba or step aerobics. Muscle-strengthening activities to include in your routine twice a week include yoga, lifting weights, resistance band exercises and body-weight resistance activities like push ups and sit ups. You don’t have to spend hours on a treadmill each day to meet the recommended amounts of physical activity. Ten minutes of moderate or vigorous activity at a time 15 times a week (roughly twice a day) will take care of it.


Not getting enough exercise puts you at increased risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure and some cancers. Additionally, if you sit or stand for too long, you are more likely to have back pain, so it is important to alternate standing and sitting throughout the day and make sure to move around periodically.8


Sources

1http://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

2 https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch.html

3http://www.webmd.com/sleep-disorders/features/not-enough-sleep-7-serious-health-risks

4Kessler RC; Berglund PA; Coulouvrat C; Hajak G; Roth T; Shahly V; Shillington AC; Stephenson JJ; Walsh JK. Insomnia and the performance of US workers: results from the America Insomnia Survey.SLEEP 2011;34(9):1161-1171.

5Schoenborn CA, Adams PF, Peregoy JA. Health behaviors of adults: United States, 2008–2010. National Center for Health Statistics. Vital Health Statistics 10(257). 2013.

6Benson H, Casey A, Dadoly A, et al., eds. Stress Management: Approaches for preventing and reducing stress. A Harvard Medical School Special Health Report. Boston, MA: Harvard Medical School; 2008.

7http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress-symptoms/art-20050987

8http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

9Neurophysiological correlates of affiliative behaviour between humans and dogs. Odendaal JS, Meintjes RA.Vet J. 2003 May;165(3):296-301.

10More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Light KC, Grewen KM, Amico JA. Department of Psychiatry, University of North Carolina, CB 7175 Medical Building A, Chapel Hill. Biol Psychol. 2005 Apr;69(1):5-21. Epub 2004 Dec 29

Categories: Counseling, Therapy

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

45598 Comments

Reply Priligy
5:16 AM on September 26, 2021 
Interaction Between Amoxicillin And Alcohol
Reply moncler jacket
4:39 AM on September 26, 2021 
I actually wanted to compose a brief remark in order to thank you for all of the fabulous guides you are writing at this site. My extended internet investigation has at the end been compensated with reasonable points to share with my company. I would mention that many of us visitors actually are undeniably lucky to exist in a remarkable network with very many lovely people with insightful tips and hints. I feel extremely happy to have seen the webpage and look forward to many more exciting times reading here. Thank you once again for all the details.
moncler jacket http://www.monclersoutletstore.com
Reply intisse
4:37 AM on September 26, 2021 
Reply jordan 1 low
4:30 AM on September 26, 2021 
I must express some appreciation to you for bailing me out of this issue. After researching through the world wide web and getting strategies that were not pleasant, I believed my entire life was well over. Living devoid of the strategies to the difficulties you've solved through your main article is a critical case, as well as the kind that might have adversely damaged my career if I hadn't come across your web site. Your personal know-how and kindness in controlling the whole lot was invaluable. I'm not sure what I would've done if I hadn't come upon such a subject like this. I'm able to now relish my future. Thanks a lot very much for the expert and sensible help. I will not be reluctant to propose the website to anyone who needs to have tips on this issue.
jordan 1 low http://www.jordan1shoes.us
Reply KimAcile
4:09 AM on September 26, 2021 
tadalafil best price 5mg
Reply curry 6
4:07 AM on September 26, 2021 
I definitely wanted to type a quick note so as to thank you for the remarkable recommendations you are writing on this site. My incredibly long internet lookup has finally been rewarded with reasonable facts to go over with my visitors. I 'd repeat that we visitors are unequivocally endowed to dwell in a decent website with many lovely professionals with helpful advice. I feel quite happy to have seen the weblog and look forward to really more fabulous moments reading here. Thanks a lot once more for everything.
curry 6 http://www.curry6.net
Reply jordan shoes
4:05 AM on September 26, 2021 
I want to express my appreciation to this writer for bailing me out of this particular trouble. Because of scouting through the the net and coming across ideas that were not powerful, I was thinking my entire life was over. Being alive without the presence of solutions to the issues you've solved as a result of your entire article is a critical case, and ones that might have badly affected my career if I had not encountered your blog. Your own expertise and kindness in touching all areas was excellent. I am not sure what I would've done if I hadn't discovered such a stuff like this. I am able to at this moment look ahead to my future. Thanks a lot very much for your impressive and result oriented help. I will not be reluctant to propose your web site to any person who wants and needs direction on this subject matter.
jordan shoes http://www.jordanstoreonline.com
Reply hermes handbags
3:12 AM on September 26, 2021 
I precisely had to appreciate you again. I'm not certain the things that I would have tried without the type of creative concepts provided by you over such situation. Certainly was a real alarming case in my position, but discovering your professional strategy you managed it took me to cry for joy. Now i'm happier for your guidance and have high hopes you are aware of an amazing job you are carrying out instructing others by way of your webpage. Most probably you've never come across any of us.
url=http://www.hermes-handbags.us.com says...
hermes handbags
Reply PaulAcile
2:45 AM on September 26, 2021 
tadalafil 5 mg for sale without prescription
Reply MiaAcile
2:18 AM on September 26, 2021 
stromectol 3mg
Reply Kizewly
2:14 AM on September 26, 2021 
buy priligy pakistan
Reply intisse
2:11 AM on September 26, 2021 
Reply JackAcile
2:08 AM on September 26, 2021 
stromectol for humans
Reply chrome hearts online store
2:00 AM on September 26, 2021 
My husband and i have been so delighted Louis managed to conclude his studies through the entire precious recommendations he was given out of your blog. It's not at all simplistic to simply be making a gift of steps people today have been making money from. And now we take into account we have got you to be grateful to for that. The main explanations you made, the simple web site menu, the relationships you will assist to create - it's got all sensational, and it's facilitating our son and our family reckon that the article is fun, which is certainly exceptionally fundamental. Many thanks for all!
chrome hearts online store http://www.chromeheartstoreonline.com
Reply curry shoes
1:59 AM on September 26, 2021 
I would like to voice my gratitude for your kind-heartedness supporting individuals who really want guidance on this particular niche. Your very own dedication to passing the message up and down turned out to be really powerful and have specifically permitted those much like me to achieve their dreams. Your own interesting help and advice means so much a person like me and additionally to my office colleagues. Thanks a ton; from everyone of us.
curry shoes http://www.curry-6.us
Reply SamAcile
1:55 AM on September 26, 2021 
buying viagra on line
Reply air jordan shoes
1:36 AM on September 26, 2021 
I really wanted to construct a brief word in order to say thanks to you for all of the marvelous tips and tricks you are writing on this website. My rather long internet lookup has at the end been recognized with awesome details to go over with my contacts. I 'd suppose that most of us website visitors actually are unequivocally blessed to exist in a good community with very many outstanding professionals with very beneficial hints. I feel very privileged to have discovered your website and look forward to really more fabulous minutes reading here. Thanks once again for everything.
air jordan shoes http://www.jordansshoes.us.org
Reply kyrie spongebob
1:36 AM on September 26, 2021 
Needed to put you a very small remark to finally thank you so much the moment again relating to the splendid opinions you've contributed at this time. It was quite remarkably generous of you to give freely what exactly many individuals might have offered for sale for an ebook to get some cash on their own, certainly since you could have tried it if you desired. The advice likewise served to become a easy way to be sure that other people online have the same dreams just like my very own to grasp good deal more on the topic of this condition. I am sure there are lots of more pleasurable times in the future for people who check out your website.
kyrie spongebob http://www.kyrie5spongebob.us
Reply kyrie 6
1:36 AM on September 26, 2021 
I just wanted to develop a small note so as to express gratitude to you for those fantastic information you are giving out here. My rather long internet look up has at the end of the day been rewarded with brilliant ideas to go over with my contacts. I would believe that many of us visitors are unquestionably fortunate to live in a magnificent place with very many marvellous individuals with very beneficial points. I feel pretty fortunate to have used your entire webpages and look forward to so many more awesome moments reading here. Thanks a lot once more for a lot of things.
kyrie 6 http://www.kyrie6.org
Reply golden goose
1:36 AM on September 26, 2021 
I would like to voice my affection for your kindness for those people who need help with that issue. Your very own dedication to getting the message across appears to be wonderfully advantageous and has surely made women like me to achieve their dreams. Your personal warm and helpful report means a lot a person like me and much more to my mates. Regards; from all of us.
golden goose http://www.goldengooses.us
0