“Ways to Practice Self-Care”

 

FIND YOUR FLOW: Ever become so absorbed in a hobby that you lose track of time? That's a good thing! Whether you knit, write sci fi, garden, or work on your car, you should spend time on things that keep your full interest. When you're “in the zone,” your mind doesn't churn, you feel more sure of yourself, and you aren't as afraid of taking risks. Make time to do what you love, and you'll also give your life more meaning. 

UNPLUG ALREADY: Stare at any screen for hours and you'll miss what's going on In Real Life (IRL). Make it a priority to fully connect with your loved ones -- in person. This also allows your brain to slow down so you can better focus. It makes you calmer and lifts your mood. It may take (a lot of) practice to put your phone and laptop away but try to do so more often -- and especially when you're with family and friends. 

NIX NEGATIVE FRIENDSHIPS: “Toxic” people can leave you drained and less sure of yourself. After spending time with them, it's easy to feel frustrated. If you have a friendship with someone like that, it's time to rethink it. We all need true friends in our lives. Look for ones who offer support and comfort and make you feel happy. 

GET A MASSAGE: It can do more than ease sore muscles and help manage pain. Massage also helps when you're stressed, anxious, or depressed (though you may still need more help if you have a mental health condition). Studies show that massage can even lower your heart rate and blood pressure. You don't have to go to a spa. Massage schools and community health fairs offer low-cost options. 

GO GREEN: No matter your age or where you live, being outdoors can help you feel more calm and balanced. Studies show that time spent in nature also lessens pain, improves your focus, and helps you better connect with others. Can't get out as much as you like? Sit next to a window, look at nature photos, or buy a plant. These will help you feel grounded, too. 

GET MORE SHUT-EYE: Going to bed early can feel like a splurge when you have so much to do. It's not! Your body and brain need plenty of sleep to be at their best. That shut-eye you get helps you to think clearly, be alert, and handle stress. It also helps manage your immune system, heart, hormones, and weight. Aim for 7-8 hours each night. 

MOVE ON: If you tend to space out or feel “stuck” when you're stressed, getting active can get you back in the zone. Turn up your favorite playlist and dance in your living room, swim laps, take a brisk walk around the block. … Rhythmic movements get you out of your head and into the present moment so you're ready for the next challenge. 

GIVE BACK: Walk dogs at a local shelter, pick up trash in a park, bring a meal to a sick neighbor. When you donate time and energy to others -- be it another person or a cause you believe in -- you forge a stronger link to the world. Helping others also gives your body and brain a good workout, boosts your self-esteem, and helps you build a social support system. Bonus: The more you volunteer, the happier you may feel. 

SEEK OUT HAPPY PEOPLE: You can “catch” others' emotions just like you would a cold. So what vibes are the people around you spreading? Where you can choose to, try to surround yourself with people who have a cheerful, positive outlook on life, even while they face their challenges. “Happy” is one of the best emotions to absorb. And then you, in turn, can pass it on to someone else. 

PLAN A GETAWAY: Next time you have days off from work, head out of town. It doesn't have to be somewhere far-flung or fancy. The best trips are the ones that are most relaxed. Can't travel right now? Some research shows that you may get a mood boost by simply planning your trip. It's fun to have something to look forward to, like which beach to visit or what shows to book.

TAP INTO THANKFULNESS: Stop for a moment and take stock of what you're grateful for. It helps you notice that even when some things are hard, there's still good in the world and some of it has come your way. (It may also distract you from other, less pleasant feelings like envy.) Try this: Think of someone who's helped you, in a large or small way, and write them a thank-you note. Even if you never send it, you'll still get a positive mental boost.

JOT IT IN A JOURNAL: Put your thoughts and feelings on paper, and you may find them easier to deal with. A journal can help you see which of your worries and fears aren't such a big deal, give you a chance to work through problems, and break the habit of negative self-talk. Keep a paper and pen handy, and try to write something every day, or type it into your phone. Remember, your journal is just for you, so let your true feelings flow.

SIMPLIFY: Your home won't feel as cozy as it should if it's filled with too much stuff. (And it's not just Marie Kondo who thinks so.) Clutter makes us less happy about where we live, as well as how we feel about ourselves. It can even prevent you from getting a good night's sleep. Little by little, chip away at what you don't need or want anymore.

FEED YOUR SPIRIT: People who tend to their spiritual side are less apt to worry and feel sad. For some, that means prayer and worship services. For others, it has nothing to do with religion. You may simply meditate every morning. Either way, the result can be that you're better able to take on stress.

SEEK HELP WHEN YOU NEED IT: When a big problem hits, don't pretend nothing's wrong. Speak to a counselor in private or check out a support group. It helps you get a different view of your situation so you can make your best choices. Although your problem probably won't vanish right away, get it off your chest. You'll feel recharged by taking charge -- with help from a pro. 

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD on March 11, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Keep Your Mind Young and Sharp”

 

GIVE YOUR LIFE A SOUNDTRACK: Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

MAKE TIME TO MAKE FRIENDS: Getting to know new people boosts your brain’s “executive function” as much as doing a crossword puzzle. This set of mental skills includes your short-term memory, power to tune out distractions, and ability to stay focused. How does a friendly 10-minute chat help? Listening to someone else’s point of view and trying to put yourself in their shoes pushes your brain to think in new ways.

LAUGH IT OFF: Stress can make your brain release a hormone called cortisol, which makes it hard to think clearly. Over time, high levels of stress can cause trouble with your learning and memory. A fun way to protect your brain is to have a good laugh. It can lower cortisol levels and help keep your brain healthy.

GET OUTSIDE: Nature has a calming effect and can ease stress -- even if you’re just looking out a window. When you spend time outdoors, you give your brain a rest from the constant flow of data and stimulus it gets throughout the day. This lets it reboot its ability to focus, so you may feel more creative and better able to solve problems.

DITCH YOUR ROUTINE: There’s nothing wrong with eating the same breakfast every day or driving the same route to work. Humans are creatures of habit. But it’s good for your brain to try to mix things up. Even once a week can help. A change in routine boosts your brain’s ability to learn new info and hold onto it. Try out a new recipe or explore a different part of your city.

BECOME A STUDENT AGAIN: When you learn a new skill or subject, your brain makes new pathways between its many cells. You might try your hand at creative writing or a new hobby that interests you, like quilting or playing the guitar. If it seems hard at first, don’t give up. The tougher it is for you to get the hang of it, the better for your brain.

FOCUS ON ONE THING AT A TIME: Just because you can text, watch TV, and check your social media feed at the same time doesn’t mean it’s good for you. When your brain is hit with several streams of info at once, it has to sift through it all. This makes it harder for you to focus, manage your memory, and switch from one thing to another. Go easy on your brain and give one thing your full attention at a time.

MEDITATE: Whether you say a mantra or just focus on breathing, meditation can help with high blood pressure or high cholesterol. (Both can raise your chances of Alzheimer’s.) Studies show it also can boost your focus, memory, and ability to choose words, and it can make it easier to switch from one thought to another. The reasons for this aren’t clear, but one theory is that meditation gives your brain a break from concrete words and thoughts.

BREAK A SWEAT: Working out is as good for your brain as it is for your body. Exercise keeps your reasoning and thinking skills sharp because it ramps up the blood flow to your brain, along with certain chemicals that help protect it. Try to get moving every other day for at least 30 minutes.

GIVE IT A REST: If you don’t get enough sleep, even a simple task can take more mental effort than it would otherwise. You’ll also find it much harder to focus, and you may notice gaps in your short-term memory. To stay fresh, aim for 7 to 9 hours of sleep each night.

WATCH WHAT YOU EAT: The more calories you take in, the higher your chances of memory loss may be. The reason isn’t clear-cut, but a greater BMI (body mass index) at middle age is linked to poor brain health later in life. Small changes, like switching from whole milk to skim, will help you cut down on calories. Your doctor or a dietitian can help you with a plan that’s right for you.

FEED YOUR BRAIN: Certain foods work hard to protect your brain. These include fruits, veggies, legumes, fish, and “good” fats like the ones in canola and olive oils. A daily cup of tea or coffee also can help your brain wake up. But watch the processed foods--which can wreak havoc on your blood sugar.

STOP SMOKING: Many chemicals in cigarettes are toxic to your brain, so you might not be surprised to learn that smoking’s linked to mental decline and dementia. And the same goes for secondhand smoke. Talk to others in your family about quitting, too. You’ll all stay healthier if your house and car are smoke-free.

TAKE CARE OF YOUR HEART: If your heart’s in poor health, you’re more likely to have learning and memory problems. Being overweight and not getting enough exercise can make your blood vessels narrow. This limits the amount of blood that flows to your brain, and your arteries may start to harden. High blood pressure is the biggest sign that your brain’s health is at risk. If yours is high, talk with your doctor about how to control it.

GET HELP FOR YOUR MENTAL HEALTH: If you’re depressed, you may be more likely to have a mental decline. In addition to feelings of helplessness and losing interest in things you love, depression also can put you in a “brain fog.” Thinking, staying focused, and making decisions can be much harder. If you have some of these signs, talk to your doctor about what you can do to treat them.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on October 13, 2019

ARTWORK CREDIT: www.cartoonday.com

SOURCES:

Harvard Health Publications: “Mental strain helps maintain a healthy brain,” “Back to school: Learning a new skill can slow cognitive aging,” “Overeating may reduce brain function.”

Stanford University: “Media multitaskers pay mental price, Stanford study shows.”

Frontiers in Behavioral Neuroscience: “Effect of Meditation on Cognitive Functions in Context of Aging and Neurodegenerative Disease.”

UC Berkeley Greater Good Science Center: “How Nature Can Make You Kinder, Happier and More Creative.”

University of Michigan: “Friends with Cognitive Benefits: Mental Function Improves After Socializing.”

International Psychogeriatric Association: “Recent Advances -- Smoking and Cognitive Functioning: The Dilemma.”

Johns Hopkins Medicine: “Keep Your Brain Young with Music.”

Mayo Clinic: “Alzheimer’s disease: Can exercise prevent memory loss?” “How risky is secondhand smoke?” “Overeating May Double the Risk of Memory Loss.”

Alzheimer’s Association: “10 Ways to Love Your Brain.”

American Sleep Association: “Sleep Deprivation -- Symptoms, Causes, Dangers and Treatment.”

National Sleep Foundation: “How Much Sleep Do We Really Need?”

American Psychiatric Association: “7 Tips to Help with Cognitive

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“12 Habits of Super-Healthy People”

 

HAVE BREAKFAST: It is important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing is not for you, keep it light with a granola bar or a piece of fruit. Just do not skip it.

PLAN YOUR MEALS: It will help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you are eating and when. A bonus: It will be that much easier to skip those doughnuts in the breakroom at work.

DRINK PLENTY OF WATER: It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you are not a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.

TAKE AN EXERCISE BREAK: Don't just grab another cup of coffee -- get up and move. Do some deep lunges or stretches. It is great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you cannot do those minutes all at once, short bursts help, too.

GO OFFLINE: Checking your email and social media a lot? Sure, your friends' and family's latest updates are just a click away, but do you really need to see pictures of your cousin's latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.

LEARN SOMETHING NEW: New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.

DON'T SMOKE: If you light up, quit. It is a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.

SLEEP WELL: There are almost too many benefits to list. A good night's sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do it on schedule -- turning in and waking up at about the same times every day.

TRAIN YOUR MUSCLES: Strength training helps your body trade fat for muscle mass. That means you will burn more calories even when you're being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weight-lifting -- at least twice a week.

HEAD OUTDOORS: A few minutes in the sunshine raises vitamin D levels, and that is good for your bones, your heart, and your mood. Plus, being outside means you are more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.

KEEP YOUR BALANCE: If you are young and active, good balance will help you avoid injuries. If you are older, it will keep you active longer and lower the chances you will fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.

BE MINDFUL: It can mean meditating or simply stopping to smell the roses. However you do it, studies show mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, as long as you do it mindfully.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD on October 01, 2020

American Cancer Society: “Guide to Quitting Smoking.”

CDC: “Consumption of Sugar Drinks in the United States, 2005–2008.”

Craik, F. Neurology, Nov. 9, 2010.

Dennis, E. Obesity, published online Feb. 1, 2011.

Harvard Health Publications: “Exercise and Depression.”

Kaiser Permanente: “The Importance of Eating a Good Breakfast.”

Let’s Move.gov: “Plan a Healthy Meal.”

Mayo Clinic: “Fitting in fitness: Finding time for physical activity.”

National Institutes of Health: “Reduce Screen Time.”

National Heart, Lung, and Blood Institute: "Why Is Sleep Important?"

Harvard University: "Sleep and Mood." "Sleep, Learning, and Memory," "A prescription for better health: go alfresco," "Better Balance for Better Health."

National Sleep Foundation: "Improve Your Memory with a Good Night's Sleep."

U.S. Department of Health and Human Services: "Why is Sleep Important?"

University of California, Berkeley Greater Good Science Center: "Mindfulness."

Brown, K. and Ryan, R. Journal of Personality and Social Psychology, 2003.

Hanley, A. Mindfulness, October 2015.

Holzel, B. Psychiatry Research Neuroimaging, Jan. 30, 2011.

Weinstein, N. Personality and Social Psychology Bulletin, published online Aug. 5, 2009

Aspinall, P. British Journal of Sports Medicine, February 2015.

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Preventing Falls and Related Fractures."

Westcott, W.L. Current Sports Medicine Reports, July-August 2012.

American Heart Association: "Strength and Resistance Training Exercise."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“What Happens to Your Body When You Relax?”

 

WHAT IS THE RELAXATION RESPONSE? It's one name for what happens when your parasympathetic nervous system is in charge of your body functions. This part of your nervous system regulates the work of your organs and glands while you're at rest. Your relaxation response kicks in when you feel safe. It can actually block effects from your body's response to stress. These changes are good for your mental and physical health.

YOUR HEART RATE SLOWS: Stress triggers activity in your sympathetic nervous system, which is in charge of your body functions in dangerous situations. This "fight or flight" response sends out hormones called catecholamines to speed up your heart. But relaxation lets your body know it’s OKAY to save energy. Your parasympathetic system takes over and releases a hormone called acetylcholine. That slows your heart rate down.

YOUR BLOOD PRESSURE GOES DOWN: Stress hormones can speed up your heart rate and tighten your blood vessels. That temporarily raises your blood pressure. The opposite happens when you relax. If you have high blood pressure, relaxation methods like meditation may help you manage stress and lower your chances of heart disease. (But don’t stop taking your medicine unless your doctor says it’s OKAY.)

YOUR DIGESTION GETS BETTER: When stress causes the "fight or flight" reaction, your digestion gets put on hold as blood moves toward your larger muscles. Relaxation reverses this process. It also lowers inflammation that can hurt your gut. Stress plays a role in many digestive problems, like irritable bowel syndrome (IBS). Calming techniques like deep breathing or meditation might help with your symptoms.

YOUR BREATHING SLOWS DOWN: "Take a deep breath," you might tell someone who's in a panic. There's a good reason for that. When you're stressed, breathing speeds up. Breathing too fast may lead to low levels of carbon dioxide in your blood, which could make you dizzy and weak. But relaxation slows your breathing rate. You can also help yourself relax with slow, controlled breathing, around 6 breaths a minute.

YOUR MUSCLES RELAX: Your body stiffens when you feel threatened, whether from a bear in the woods or a deadline at work. Usually, muscle tension eases when you calm down. But long-lasting stress can lead to tense muscles nearly all the time. If you have a hard time relaxing, ask your doctor about biofeedback. It uses sensors to give you feedback about your body’s functions. That helps you learn how to release muscle tension. 

YOU HURT LESS: Relaxation doesn’t get rid of your aches, but it can turn down the volume a little. Relaxed muscles hurt less. And relaxation prompts your brain to release endorphins, chemicals that act as natural painkillers. Studies show relaxation techniques like meditation can lessen pain from conditions like fibromyalgia, migraine, chronic pelvic pain, and irritable bowel syndrome (IBS).

YOU HAVE BETTER BLOOD SUGAR CONTROL: Stress hormones can make your blood sugar rise. And if you have diabetes, the effort it takes to manage your condition may amp up your stress. Relaxation can help you get a handle on your blood sugar (though it can't take the place of medicine). To get there, exercise regularly and get enough sleep. Try relaxation practices like meditation or yoga to help you mellow out further.  

YOUR IMMUNE SYSTEM WORKS BETTER: Long-lasting stress makes it harder for your body to fight off infections. But deep relaxation can help your immune system recover. You can get there with the help of techniques like progressive muscle relaxation. That's where you tense, then relax, each muscle group one by one. It’s even more important to manage your worries as you age. Your immune function naturally declines over time.

YOU SLEEP BETTER: Sometimes, you might be unable to doze off even when you’re worn out. This "tired but wired" state is a sign you're still in "fight or flight" mode. Relaxation techniques like deep breathing can help switch on your relaxation response. They’re sometimes used as a treatment for insomnia.  

HOW CAN YOU RELAX? Some people unwind while they garden, cook, or read. Others pray or meditate. Or you can explore techniques like:

•    Visual imagery
•    Progressive muscle relaxation
•    Massage
•    Deep breathing
•    Biofeedback
If you’re not sure how to get started, ask your doctor to refer you to a specialist who teaches relaxation training. 

TRY THE BENSON METHOD: This technique was created by Herbert Benson, MD, the heart doctor who first described the relaxation response. Here’s what you do: 

•    Sit down, making sure you’re comfortable. 
•    Close your eyes.
•    Gradually relax all of your muscles, starting at your feet and working your way up. 
•    Breathe through your nose.
•    Pay attention to your breath.
Do this for about 20 minutes. Then sit with your eyes closed for a few minutes. 

REVIEWED BY: Hansa D. Bhargava, MD, WedMD on August 25, 2020

REFERENCES:

Global Advances in Health and Medicine: "A Perspective on the Similarities and Differences Between Mindfulness and Relaxation."

UC Davis Health: "Heart Rate."

American Heart Association: "Managing Stress to Control High Blood Pressure," "Meditation to Boost Health and Well-Being." 

Journal of Alternative and Complementary Medicine: "Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training."

Annals of the New York Academy of Sciences: "Mindfulness meditation-based pain relief: a mechanistic account."

National Center for Complementary and Integrative Health (NIH): "Relaxation Techniques for Health."

JAMA: "Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Trial."

Loyola University Medical Center: "How Breathing Exercises Relieve Stress and Improve Digestive Health," "How Your Brain and Emotions Control Your Gut."

International Foundation for Gastrointestinal Disorders: "Relaxation Techniques to Manage IBS Symptoms."

Johns Hopkins Medicine: "Hyperventilation."

Frontiers in Human Neuroscience: "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing."

American Psychological Association: "Stress Effects on the Body," "The power of the relaxation response." 

American Migraine Foundation: "Biofeedback and Relaxation Training for Headaches.”

American Diabetes Association: "Diabetes and Stress."

International Journal of Yoga: "Effect of 6 Months of Meditation on Blood Sugar, Glycosylated Hemoglobin, and Insulin Levels in Patients of Coronary Artery Disease."

Diabetes Care: "Stress Management Improves Long-Term Glycemic Control in Type 2 Diabetes. 

Iranian Journal of Diabetes and Obesity: "The Effect of Relaxation on Blood Sugar and Blood Pressure Changes of Women with Gestational Diabetes: a Randomized Control Trial."

Cleveland Clinic: "What Happens When Your Immune System Gets Stressed Out?”

BMC Complementary Medicine and Therapies: "A relaxation technique enhances psychological well-being and immune parameters in elderly people from a nursing home: A randomized controlled study."

Frontiers in Immunology: "Immunosenescence and Its Hallmarks: How to Oppose Aging Strategically? A Review of Potential Options for Therapeutic Intervention."

Frontiers in Psychiatry: "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Mayo Clinic: "Biofeedback."

Medicine: "The effect of Benson relaxation method on anxiety in the emergency care."

National Institutes of Health: "Relaxation Techniques for Health."

Cleveland Clinic: "IBS: What Your Brain Has to Do With It."

Computational and Mathematical Methods in Medicine: "Cardiorespiratory Dynamic Response to Mental Stress: A Multivariate Time-Frequency Analysis.:

CDC: "Type 2 Diabetes."

American Psychological Association: "Taking control of your diabetes."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.