A Positive Mindset

What You Need To Know About the Health Benefits of a Positive Mindset

How is your outlook on life? What do you think about yourself? Do you consider yourself a pessimist or an optimist? Most people do not realize that your thoughts have a huge impact on your general health. A positive mindset, which links to optimism helps to manage stress levels effectively. Good stress management gives rise to numerous health benefits. Pessimists are more likely to suffer from poor health. This read will help you understand the impact that your mindset has on your health.

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Benefits of Developing and Maintaining a Positive Mindset

Positive mindset does not mean that you need to ignore pleasant situations. It simply means that you need to approach negative situations using methods that are productive and positive. Focus on the positive aspects of the situation rather than the negative ones. People who have positive mindsets are healthier in comparison to those who do not. It is not quite clear how the mindset affects health. However, there are some theories on this:

  1. Persons with a positive mindset are able to cope with stressful situations better. This reduces the dangerous effects that stress has on the body such as depression and weakening the immune system, among others.
  2. Other experts are of the view that people who have positive mindsets tend to live healthier lives. They incorporate various healthy aspects into their lives including dieting, workout regimens, regulated consumption of alcohol, and minimal or no exposure to smoking, among other things.

The following health benefits are exclusive to people with positive mindsets:

  • Positive physical and psychological well-being
  • Increased life span – studies show that postmenopausal people who have positive mindsets are less likely to develop and succumb to diseases and conditions such as cancer, heart attacks, and Alzheimer’s disease, among others. This is in comparison to their counterparts who have negative mindsets.
  • Low levels of stress and depression- changing the way you think will help change your mental mood, thus reducing the chance of developing stress or depression
  • Low levels of distress
  • Higher resistances to common diseases such as the flu because they have a strong immune system- Negative thoughts weaken certain areas of the brain, which affect the body’s ability to fight off bacteria and viruses. In addition to this, it reduces the vaccine response of the body. Therefore, even if such a person seeks medical help, the possibility of his or her cells responding is very slim.
  • Low chances of developing cardiovascular diseases such as heart attacks
  • Better coping mechanisms when faced with hardships- instead of panicking and over thinking when faced with difficulties, these people approach tough situations by analysis. They gather up enough information on their predicament before they start solving the problem. Exercising is one way of overcoming such stresses. Studies show that exercising aids in keeping the mind alert and active. It also aids in maintaining and developing a positive mental mood. The body secretes hormones that aid in relaxation, which helps reduce the stress levels in the body.

Stay Healthy and Happy 

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Wellness Wednesday

Dietary and Nutritional Advice You Never Knew You Needed

When you think of healthy eating, what should come to your mind are a stabilized mood, improved health, an energy boost, and an overall feeling of greatness. It is easy to feel conflicted about all the overwhelming diet and nutrition information and advice out there. Each expert has his or her own perspective on which foods are healthier and which foods we should and should not eat. Below you will find useful dietary and nutritional advice to help you avoid the confusion of looking through different diets to find the one suited to your needs.

A healthy diet includes a variety of foods rich in the required nutrients such as minerals and vitamins. This variety could include:

–    dairy products or dairy free products

–    Low-salt foods or use salt in food sparingly

–    Legumes, vegetables, fruit, cereals, and bread

–    Eating fewer foods with added sugars

–    Lots of water

–    Foods low in saturated fat and high in polyunsaturated or monounsaturated fats

Breakfast and snacking

Eating a healthy breakfast increases your likelihood of attaining a healthier weight and increases your productivity throughout the day. Eating a healthy breakfast is important in jump-starting the body’s metabolism. It is also recommended that you eat healthy small meals between the 3 main meals to maintain elevated energy level all through the day.

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Physical activity

It is important to strike a balance between healthy food intake and adequate physical activity or exercise to maintain a healthy body weight or muscle strength if these are some of your goals. Every day, you should aim for 30 minutes of a moderately intense physical activity at least. This could be walking or otherwise.

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Drinking or eating energy-dense foods

The total amount of high-kilojoule foods consumed might be as essential as the total quantity of fat consumed in your diet. To lower the density of energy intake you will need to increase plant based foods in your diet such as vegetables, fruits, cereals, and whole grain bread. They will provide your body with crucial nutrients it needs, decrease your dietary fat quantities, and help you feel full. You should also limit your intake of energy drinks, fruit juice, soft drinks, cordials, and sports drinks.

Drink 6-8 glasses of water daily.

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Foods rich in iron and calcium

Iron transports oxygen throughout the body and is particularly essential for athletes, vegetarians, girls, and women to decrease the chances of anaemia. Calcium is essential for improved bone health, particularly for girls, women, and infants.

Alcohol intake

Alcohol should be taken in moderation given that it is rich in energy if need be. Women are advised to take less than a single standard drink daily while men are advised to take less than two. A standard drink is 30 ml spirits, 100 ml wine, or 375 ml beer (mid-strength). Breastfeeding or pregnant women are advised not to drink at all while children should never be given alcohol at all.

Portion sizes

When serving your meals, use smaller bowls or plates to trick the brain into thinking the portions are larger. This way you will feel more satisfied at the end of the meal and if not you can top up on leafy greens or finish up with some fruit. Reduce the portions of unhealthy foods you eat instead of eliminating them from your diet to reduce cravings.

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Clean Eating

I do hope you found this helpful

Stay Healthy and Happy

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Wellness Wednesday

The Health Benefits of Mindfulness on a Holistic Level

Mindfulness is the basic human ability to be fully present, to be aware of where we are and what we are doing, and not be overly reactive or overwhelmed by what is going on around us. It has many benefits for anyone who practices it as has been proven by many studies. Here we look at some of the health benefits.

Mindfulness reduces anxiety. In a study done by the Massachusetts General Hospital in 2013, 93 people diagnosed with generalized anxiety disorder were randomly assigned to either an 8-week group intervention program with mindfulness-based stress reduction (MBSR) or to a control group with stress management education (SME). The group that went through the MBSR program was associated with a significantly greater reduction in anxiety.

Mindfulness reduces stress. Tens of thousands of Mindfulness-Based Stress Reduction (MBSR) practitioners have found the program to be effective in the past few decades. Mindfulness can also help alleviate stress through improving emotion regulation, leading to a better mood and better ability to handle stress.

Mindfulness enhances the ability to deal with illness. It does not take away the symptoms but it makes them more manageable. The eCALM trial, a therapy program for cancer patients, found that mindfulness can reduce symptoms of stress, and enhance spirituality and non-reactivity to experience. It also facilitates post-traumatic growth, and enhances vigor while relieving fatigue.

Mindfulness facilitates recovery. It helps a patient to deal with a chronic or potentially terminal illness or life-threatening event, and it can also help the patient to recover from it.

Mindfulness improves health generally. Studies have found that it can enhance behaviors that improve health such as getting regular exercise, getting regular check-ups, avoiding nicotine and alcohol and buckling up. It improves cardiovascular health through decreased smoking, increased exercise and maintenance of healthy weight. It lowers blood pressure through non-judgment and non-reactivity. For the obese mindfulness has been found to help with weight loss by decreasing depression and anxiety and improving eating behaviors and attitudes.

To benefit from mindfulness practice it regularly and often. It must become a lifestyle. Find:

  • A reason to practice mindfulness and let that reason motivate you every day.
  • The right attitude and attention for the practice.
  • The right duration and the right timing that works for you.
  • A comfortable and familiar spot and posture for your practice.

 

Stay Healthy and Happy 

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Wellness Wednesday

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The Benefits of Pilates

Pilates is a physical fitness system that was developed in the early 1900 by Joseph Pilates, after whom it was named. It is practiced worldwide, especially in the West. By 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States alone.

You can practice Pilates on a mat using your body weight at home (using a DVD or with a trainer) or in a class. You can also use special equipment at the gym ( reformer). The exercises focus on the core but you can gain strength in your arms and legs as well. The positions and the movements activate the core by using the arms and legs to apply weight on the core. The movements might look simple but they require a lot of precision, control, concentration and breathing. You can definitely feel your muscles working.

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The benefits of Pilates are:

  • It boosts muscle flexibility and joint mobility.
  • It strengthens the muscles in the arms, thighs, pelvis and the abdomen.
  • You engage your muscles in a strong but gentle way.
  • You can do it at home for the cost of a DVD and a mat.
  • No equipment is required though gyms have special equipment.
  • It improves posture.
  • It has a strong mind/body connection which you may like if you already enjoy yoga but need a more intense core workout.
  • Because it is strength-training you will benefit from Pilates if you suffer from arthritis.
  • If you are diabetic you will benefit from stronger muscles but you must consult your doctor first.
  • It may relieve chronic back pain if you work out with guidance and strengthen your muscles.

 If you have health conditions like heart disease and high blood pressure consult your doctor first before embarking on the program.

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Wellness Wednesday

Today’s blog post is all about our

Mental and Emotional Wellbeing

Holistic health is about the total wellbeing of a person which includes physical health, diet, fitness, mental health and emotional health. Most people do not realize that their state of mind and emotions have a huge impact on physical health. Have you ever noticed how easily you catch a cold when you are under stress, or how some people lose weight when they go through intense emotional pain or how some people overeat when they have problems and end up gaining weight? That is because there is a strong connection between the mindset, the emotions and the physical body.

The Power of Positivity: We under-estimate the power of the mind and hardly understand why the power of positivity is preached. That is because the mind is powerful and it determines whether we are successful or failures in life, or whether we are healthy or unhealthy. Maintain a positive mindset under all circumstances and you will overcome a lot of adversities and illnesses.

Emotions are powerful: It is the state of mind that we maintain that determines how we feel. Unfortunately how we feel can make us ill, fail, and lose if it is negative (e.g. hatred, despair, anger, resentment, greed, guilt and envy). How we feel can also make us healthy, successful and win if it is positive (e.g. love, compassion, hope, and kindness). Researchers at the Department of Psychology at Carnegie Mellon University in Pittsburgh, Pennsylvania have said “psychological factors might influence immunity and immune system mediated disease.” The study also found “substantial evidence that factors such as stress, negative affect [emotions], clinical depression, social support, and repression/denial can influence both cellular and humoral [lymphatic fluid] indicators of immune status and function.”

Therefore if you are interested in health, keep a positive mindset, manage your stress, and watch your emotions to make sure that they are positive. If you catch yourself thinking negatively and feeling negative about a situation or a person or a nation, quickly change. You will find yourself feeling happier and achieving more in life.

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Self-care Sunday

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Trust Your Intuition 

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And make room for more positive healthy habits. 

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Spend time in nature and take in the beauty all around you. 

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Adapt a healthier lifestyle. 

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Healthy Mind = Healthy Body

Stay Healthy and Happy 

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Slow down and Enjoy Life.

Slow down and enjoy life. It’s not only the scenery you miss by going too fast – you also miss the sense of where you are going and why. Eddie Cantor

I think I began learning long ago that those who are happiest are those who do the most for others. Booker T. Washington

You don’t have to specialize – do everything that you love and then, at some time, the future will come together for you in some form. Francis Ford Coppola


When a thing is done, it’s done. Don’t look back. Look forward to your next objective. George C. Marshall

Stay Healthy and Happy and Enjoy Life


Wellness Wednesday 

What are your daily habits for staying healthy? 

Do you agree? 

What are your personal goals ? 

I do love to read and learn from all your amazing comments. We are all growing and evolving together. 

Until next time be healthy and happy 




WELLNESS WISDOM

 Today I would like to share with you a hobby of mine that I have grown to love .

Adult Coloring 

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As a child I loved art and enjoyed drawing a lot. I also had a fascination with color, especially how certain colors affect our mood. The use of color is a truly holistic therapy. Coloring has a profound and healing effect on us mentally, emotionally and physically.

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Health Benefits of Adult Coloring

  1. It exercises the fine motor skills.
  2. It trains the brain to focus.
  3. Coloring activates the logic part of the brain, and generates a creative mindset.
  4. Created a work of beauty.
  5. We feel centered and calm when we are coloring.
  6. It enables us to relax and unwind.
  7. Combats anxiety.
  8. Helps to achieve mindfulness.
  9. It generates wellness.
  10. A tool for relaxation and self-discovery.

This is one of my coloring creations.

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If who would like to take coloring to the next  level by combining  the powerful impact of affirmations with the positive effects of creativity in your life.  I would recommend:            

               The Affirmations Coloring Book by Louise Hay    

http://www.hayhouse.com

I wish you all happy coloring ,

❤ Elle