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.

108075 Comments

Reply lebron shoes
4:00 PM on May 18, 2022 
A lot of thanks for all of your hard work on this web site. Betty really loves making time for investigation and it's easy to see why. Almost all learn all concerning the dynamic manner you deliver precious tricks through the web site and as well foster contribution from others on the concept and our princess is truly starting to learn a great deal. Take advantage of the rest of the new year. You're the one carrying out a very good job.
lebron shoes http://www.lebron18.us
Reply chrome hearts outlet
3:59 PM on May 18, 2022 
I needed to send you a very small word in order to thank you very much once again regarding the superb principles you have featured above. This has been quite seriously open-handed with people like you to convey easily just what most of us would've offered for sale for an e-book to generate some dough for their own end, particularly considering the fact that you could possibly have done it if you ever wanted. The tactics likewise acted as a fantastic way to comprehend other people have the same keenness just like my very own to realize a good deal more in respect of this condition. I believe there are several more pleasant periods ahead for folks who scan your site.
chrome hearts outlet http://www.chromeheartstoreonline.com
Reply kobe byrant shoes
3:59 PM on May 18, 2022 
Thank you a lot for providing individuals with an exceptionally brilliant opportunity to read critical reviews from this blog. It's always so lovely plus packed with amusement for me and my office colleagues to visit your website minimum thrice weekly to read the newest tips you have. Not to mention, I am just usually happy concerning the impressive information served by you. Selected 1 facts in this posting are really the most effective we have all had.
kobe byrant shoes http://www.kobe-shoes.us.com
Reply birkin bag
3:56 PM on May 18, 2022 
I have to show thanks to this writer for rescuing me from such a crisis. After searching throughout the internet and meeting views that were not pleasant, I believed my entire life was gone. Living without the solutions to the issues you have fixed by way of your entire report is a critical case, and the ones that might have adversely damaged my career if I had not discovered your web site. The ability and kindness in taking care of almost everything was tremendous. I am not sure what I would have done if I had not come across such a thing like this. I can at this moment look forward to my future. Thanks for your time so much for this reliable and effective guide. I won't be reluctant to suggest your site to any individual who should get guidelines about this subject matter.
birkin bag http://www.hermesbirkins.com
Reply off white x nike
3:53 PM on May 18, 2022 
I simply wanted to make a small word to express gratitude to you for all the awesome secrets you are writing here. My incredibly long internet search has at the end been paid with good facts and strategies to talk about with my company. I would admit that we visitors are really blessed to be in a decent place with many special individuals with good pointers. I feel somewhat lucky to have encountered the web page and look forward to so many more fabulous moments reading here. Thank you again for a lot of things.
off white x nike http://www.nikexoffwhite.com
Reply bape
3:48 PM on May 18, 2022 
I not to mention my friends happened to be viewing the excellent recommendations on your web page and quickly developed an awful suspicion I never thanked the blog owner for them. These young men are already totally passionate to read through all of them and have in effect pretty much been making the most of them. Thanks for actually being so accommodating and for considering this sort of fine subject areas most people are really wanting to be informed on. My personal sincere regret for not expressing gratitude to you earlier.
bape http://www.bapes.us.org
Reply moncler outlet
3:48 PM on May 18, 2022 
I must show some appreciation to the writer for rescuing me from such a instance. As a result of looking throughout the internet and meeting advice which are not pleasant, I was thinking my life was gone. Living devoid of the strategies to the problems you've fixed by way of this short article is a serious case, and ones that would have in a wrong way damaged my career if I had not discovered your blog. The knowledge and kindness in dealing with all the things was excellent. I don't know what I would've done if I hadn't encountered such a solution like this. I can at this moment look ahead to my future. Thanks a lot very much for your reliable and sensible guide. I won't hesitate to propose your blog post to any person who ought to have guidance on this matter.
moncler outlet http://www.monclerjackets.us.org
Reply curry 8
3:48 PM on May 18, 2022 
Thanks a lot for giving everyone a very marvellous chance to read in detail from this website. It can be so lovely plus jam-packed with a good time for me personally and my office colleagues to search your web site more than 3 times every week to learn the new issues you will have. And lastly, I am just actually pleased with the excellent information served by you. Certain two areas in this post are clearly the simplest we've had.
curry 8 http://www.curry-8.us
Reply supreme clothing
3:47 PM on May 18, 2022 
My spouse and i felt absolutely satisfied when Chris managed to complete his homework because of the precious recommendations he acquired out of your web page. It's not at all simplistic just to find yourself making a gift of guides that others might have been making money from. Therefore we acknowledge we now have the website owner to appreciate for this. The explanations you have made, the easy website menu, the relationships you will give support to promote - it's most astounding, and it's making our son and the family reckon that that concept is excellent, and that's particularly essential. Thank you for everything!
supreme clothing http://www.supremenewyork.us.com
Reply kawhi leonard shoes
3:47 PM on May 18, 2022 
I want to convey my gratitude for your kindness supporting individuals that should have guidance on the concern. Your special commitment to passing the solution all around was incredibly useful and have always encouraged some individuals much like me to get to their objectives. Your amazing warm and friendly information signifies this much to me and further more to my colleagues. Many thanks; from each one of us.
kawhi leonard shoes http://www.kawhileonardshoes.us
Reply jordan 6
3:46 PM on May 18, 2022 
I simply desired to thank you so much again. I'm not certain what I would have undertaken without these techniques contributed by you regarding such subject matter. Entirely was the depressing dilemma in my view, however , observing this expert way you managed the issue took me to leap over fulfillment. I'm just thankful for the service and hope that you know what a powerful job that you are undertaking teaching most people using your blog post. Most probably you've never got to know all of us.
jordan 6 http://www.jordan6.us.com
Reply supreme new york
3:46 PM on May 18, 2022 
Thanks a lot for providing individuals with an extraordinarily pleasant chance to discover important secrets from this website. It's always so great and jam-packed with a lot of fun for me and my office friends to search the blog nearly three times per week to find out the newest guidance you have. And lastly, I'm just certainly pleased with your splendid opinions you give. Selected 4 points in this posting are easily the best we've had.
supreme new york http://www.supreme-clothings.us.com
Reply jordan shoes
3:46 PM on May 18, 2022 
I not to mention my guys have already been analyzing the excellent techniques found on your web blog and before long developed an awful feeling I had not expressed respect to the web blog owner for those strategies. Most of the young boys appeared to be as a consequence thrilled to see them and already have definitely been making the most of those things. Thank you for being simply thoughtful and for obtaining this kind of cool areas millions of individuals are really desperate to understand about. My personal sincere apologies for not expressing gratitude to sooner.
jordan shoes http://www.jordan6.us.com
Reply yeezy
3:45 PM on May 18, 2022 
I want to convey my admiration for your kindness giving support to those individuals that actually need assistance with this important area of interest. Your special dedication to getting the solution across came to be unbelievably helpful and have truly enabled most people like me to get to their goals. Your own warm and friendly tips and hints means a whole lot to me and even further to my office workers. Thanks a ton; from each one of us.
yeezy http://www.yeezy350s.com
Reply off white hoodie
3:45 PM on May 18, 2022 
Thank you for all your valuable work on this blog. Kim enjoys going through internet research and it's obvious why. Most people notice all regarding the compelling means you make simple steps through your website and therefore foster participation from some other people on that area so our own daughter is always becoming educated so much. Take advantage of the remaining portion of the new year. You're the one doing a good job.
off white hoodie http://www.offwhiteoutlet.us.org
Reply chrome hearts outlet
3:44 PM on May 18, 2022 
I want to express some thanks to the writer for rescuing me from this trouble. Right after looking out throughout the online world and meeting principles which are not pleasant, I figured my entire life was gone. Living minus the answers to the issues you've resolved through your main short post is a crucial case, as well as the ones that might have adversely affected my entire career if I hadn't noticed your web site. Your main know-how and kindness in taking care of all the details was vital. I'm not sure what I would have done if I hadn't encountered such a stuff like this. I am able to at this time look ahead to my future. Thanks very much for this skilled and sensible help. I will not be reluctant to refer your blog to anybody who wants and needs direction on this subject matter.
chrome hearts outlet http://www.chromehearts.com.co
Reply pg 4
3:44 PM on May 18, 2022 
I wish to point out my love for your kind-heartedness for folks that actually need help with the subject matter. Your personal dedication to passing the message throughout was especially interesting and has specifically helped others like me to attain their dreams. Your amazing helpful guidelines means a lot a person like me and far more to my peers. Many thanks; from everyone of us.
pg 4 http://www.paulgeorgeshoes.us.com
Reply golden goose
3:43 PM on May 18, 2022 
I'm commenting to make you know what a perfect discovery my friend's child found studying yuor web blog. She figured out a good number of pieces, which included what it's like to possess an ideal teaching nature to let the others very easily fully grasp several extremely tough things. You really exceeded my expectations. Many thanks for supplying those warm and friendly, safe, revealing not to mention fun tips about your topic to Kate.
golden goose http://www.goldengoose-shoes.us.com
Reply a bathing ape
3:43 PM on May 18, 2022 
I'm also writing to let you understand of the beneficial encounter our princess encountered visiting your web site. She learned many details, with the inclusion of how it is like to possess a marvelous giving mood to let folks easily master specified grueling issues. You really surpassed people's expectations. Thank you for supplying these practical, trustworthy, informative not to mention cool guidance on the topic to Ethel.
a bathing ape http://www.bape-clothing.us
Reply kd shoes
3:38 PM on May 18, 2022 
I and also my friends ended up checking out the excellent solutions located on your web page and then instantly I had an awful suspicion I had not thanked the website owner for those tips. Most of the ladies are actually as a result warmed to learn them and already have definitely been making the most of these things. I appreciate you for simply being quite considerate and then for making a decision on some notable issues millions of individuals are really wanting to know about. My personal sincere apologies for not expressing appreciation to earlier.
kd shoes http://www.kevindurantshoes.us.com