"Can You Learn to Breathe Better?"

 

WHY BETTER BREATHING MATTERS: It’s an involuntary action, but you can still get better at breathing. When you breathe at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide in your blood. You can learn how to pace your inhales and exhales to relax and manage anxiety too.

BREATHE THROUGH YOUR NOSE: Tiny hairs and mucus, otherwise known as snot, inside your nose help catch and filter out dust that could irritate your lungs. Your nasal passages also warm and moisten the air you breathe in before it gets to your lungs.

DEEP BREATHING EXERCISES: You can learn new ways to breathe. The simple practice of focused breathing can help you lower stress. Just a few minutes of deep, steady inhaling and exhaling trains your vagus nerve, which manages functions like your heart rate. Training it with slow, deliberate breathing may help you relax and reduce anxiety.

SWITCH SIDES: Use your thumb to close one nostril while you breathe through the other, then switch. Close the other nostril with your index finger and breathe again. In between each cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise, along with deep breathing, may have healthy effects on blood pressure and heart rate.

HELP FROM A NIFTY GADGET: If you want to train your breathing, try a pacer. These handheld devices use vibration feedback to help you develop a healthy rhythm that’s optimal for you. You can use it when you’re stressed to help you calm down. There are pacer apps for smartphones too.

SLEEP RIGHT TO BREATHE BETTER: Your position in bed could help ease shortness of breath. Lie on your side with one pillow propping up your head and another between your legs. If you prefer to sleep on your back, place one pillow under your head and the other under your bent knees.

SAY OMMMM: Meditation involves deep, focused breathing to help you sweep out stressful or distracting thoughts. Just close your eyes and practice inhaling slowly so that the air expands your belly. This type of breathing encourages the full exchange of incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and lower or stabilize blood pressure.

BELT OUT YOUR FAVORITE TUNE: Singing may be healthy for your lungs and breathing, even if you have a chronic respiratory illness like COPD or asthma. It can help reduce anxiety too. A trained instructor can teach you how to control your breathing and develop the right posture to improve it.

IMPROVE INDOOR AIR QUALITY: An air purifier in your home can help clean particles from your surroundings to help you breathe better. These small appliances, also called HEPA air filters, are especially helpful if you have asthma. Airborne dust and allergens can worsen your symptoms. But anyone who lives in a big city with pollution may benefit from an air purifier too.

LOSE WEIGHT: If you’re overweight, losing a few extra pounds can help you breathe better. People who are obese may have shortness of breath. Excess belly fat can reduce the amount of air your lungs can hold when you inhale. Losing weight makes it easier to breathe and move. It can also improve your symptoms if you have asthma.

GET MOVING: Exercise helps keep your lungs healthy. Any type will do as long as it’s at least 30 minutes of moderate activity 5 days a week. Regular physical activities like walking or biking can expand your lung capacity, so you can take deeper, fuller breaths.

NAMASTE: Gentle flexibility exercises, like yoga or tai chi, can improve your lung capacity and health. Both of these ancient Asian practices involve learning breathing techniques that improve your strength and well-being. If you’re just starting either practice, don’t do any moves at first that require you to restrict your breathing. 

LAUGH OUT LOUD: Here’s a fun way to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing builds up your lung capacity and works your tummy muscles. A good bout of guffawing also clears stale air out of your lungs and lets fresh air in.

DRINK WATER: Stay hydrated to breathe better too. Drinking plenty of water or other fluids throughout the day keeps the mucus membranes that line the insides of your lungs healthy. If the lining is moist and thin, you’ll breathe easier.

BREATHE EASIER THROUGH YOUR MASK: Wearing a face covering may make breathing feel like it takes more effort. Try these tips: While you’re masked, don’t slump. Good posture makes breathing easier. Take off your mask when you’re alone in your car. If you feel anxious in your mask, pause and take a few deep mouth breaths to calm down.

MEDICALLY REVIEWED BY: Hansa D. Bhargava, MD, WebMD, on December 03, 2020

SOURCES: 

American Lung Association: “Five Ways You Might Be Breathing Wrong,” “Yoga, Tai Chi and Your Lungs: The Benefits of Breathing Through Exercise.”

Brigham Young University Counseling and Psychological Services: “Breathing,” “Paced Breathing Apps.”

Kids Health From Nemours Foundation: “Your Nose.”

Harvard Medical School: “Take a Breather,” “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.”

Frontiers in Psychiatry: “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.”

University of Ottawa Student Academic Success Service: “How to Stimulate Your Vagus Nerve for Better Mental Health.”

Rochester Institute of Technology: “Breathing Pacer Device for Stress and Anxiety Relief.”

Cleveland Clinic: “Positions to Reduce Shortness of Breath,” “Can Air Purifiers Improve Your Lung and Heart Health?”

Trinity Laban Conservatoire of Music and Dance: “Singing for Lung Health.”

Pulmonary Hypertension Association: “Is It Possible to Lose Excess Weight With Lung Disease?”

University of Michigan Health Lab: “Why Does Obesity Lead to Respiratory Dysfunction?”

American College of Allergy, Asthma, and Immunology: “What is the connection between weight and asthma?”

Breathe (Sheffield): “Your lungs and exercise.”

Patient Empowerment Network: “5 Easy Ways to Improve Your Lung Health.”

Rush University Medical Center: “8 Tips for Healthy Lungs.”

New York-Presbyterian Hospital: “How to Breathe Better in a Mask.”

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.  

"Ways to Stay Healthy in Retirement"

FIND A NEW PURPOSE: When you retire, you don’t just leave a job. You enter a new stage in your life. If you do something you find meaningful, you’ll be happier and healthier. Volunteer at a hospital or library. Take part in projects at your house of worship. Tutor kids who need help in school. Care for animals in a shelter. Help assemble gift boxes for soldiers overseas. Long-term, this can help both your mind and body.

THE RIGHT SURROUNDINGS: Where you live can help set you up for good health. If you want clean air, you have a variety of choices, like Melbourne, FL; Elmira, NY; Pueblo, CO; and Salinas, CA. You can exercise outdoors amid the mountains of Boulder, CO, the seacoast of Portland, ME, or the sunshine of Tucson, AZ. For top-notch medical care, it can be good to live near Cleveland, Boston, Baltimore, Houston, New York City, or Rochester, MN.

MAN OR WOMAN'S BEST FRIEND: A dog gives you unconditional love and more. Just 15 minutes with Fido can lower your blood pressure, heart rate, and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression, and keep you active. Having a cat can also help lower your blood pressure and stress levels.

HEALTHY FOOD: You’re more likely to have problems linked to nutrition, like weight loss or a lack of certain vitamins, as you age. So, a balanced diet of protein, fat, and carbs is more important than ever. Cut down on packaged foods, because they have lots of salt, which can raise your blood pressure. One good option is to eat like people in Greece and its region: lots of fruit, veggies, whole grains, and olive oil.

GET OUT OF THE HOUSE: An active lifestyle can help you be happier, live longer, and lower your chances of some ailments, like dementia. Play cards with friends. Travel with a senior's group. Reconnect with friends from high school or college. If you have a hobby -- like reading, knitting, or gardening -- join a club that focuses on it.

KEEP TABS ON YOUR HEALTH: Regular medical checkups are a must. Your doctor can help you guard against a heart attack or a stroke by watching your blood pressure and cholesterol. Timely shots help protect you from the flu and other illnesses. If you’re a woman, you need tests for breast and cervical cancers; if you’re a man, your doctor can help you decide about a prostate cancer test.

EXERCISE FOR FUN AND FITNESS: Being active not only gives your health a boost, but it also helps you stay independent as you age. Pick something you enjoy so you’ll keep doing it. Aerobic exercise, like walking, swimming, or dancing, can give you more energy and help keep your mind sharp, too. Exercises with weights or bands can build your strength. Yoga keeps you flexible. If exercise is new to you, ease into it, and check with your doctor first.

BEHIND THE WHEEL: With time, changes in your eyesight, physical fitness, and reflexes can affect how well you can drive. Your safety depends on keeping track. Can you see road signs clearly? Are you limber enough to turn around and check traffic behind your car? Does traffic confuse you? Your doctor may be able to help with issues like these. And groups like AARP and AAA offer classes to help you measure and beef up your skills.

BONE HEALTH: If you’re a woman, your bones need a boost. The changes in your hormones after menopause can make them more brittle, a condition called osteoporosis. To fight that, make sure your diet gives you plenty of calcium, the bones’ key building block. Good sources include broccoli, spinach, and low-fat or nonfat milk and yogurt. When you reach 65, have your doctor check your bones with a DEXA test -- a low-dose X-ray.

STIMULATE YOUR MIND: Your brain needs exercise, just like your body. Read, do puzzles, play a musical instrument, or pick up an old hobby. Take a class in a subject you’re curious about, like cooking or computers. Using your creative side, through things like painting and gardening, can help your brain stay healthy, too. For example, an acting course may boost your memory and your problem-solving skills.

GET YOUR 40 WINKS: It may get harder for you to sleep through the night as you get older. You might need to pee or to shift in bed so a joint stops aching. But you can take steps to help. Stop drinking liquids 2 hours before bed. Don’t have any caffeine within 8 hours of bedtime. Make your bedroom as dark as possible. During the day, limit naps to 10 or 20 minutes. To help with aches, ask your doctor if you should take a painkiller when you turn in.

SAFETY AROUND THE HOUSE: Household accidents become more dangerous as you age. Get nonslip mats for your bathroom floor and tub. Fix frayed rugs or carpets. Be sure there’s plenty of light. Fasten down loose cords. If your home has stairs, put handrails on both sides and put anti-skid strips on the steps.

INTIMACY: Physical changes can make sex fade from your life. But you can get the sizzle back. First, each of you should talk about your feelings and concerns. Reassure your partner that you’re still attracted to them. Hand-holding and massages are good ways to reconnect. If there’s a physical problem, like erectile trouble, see your doctor.

MANAGE YOUR TIME WELL: One of the main joys of retirement is having time on your hands. You can do what you want, when you want. Researchers have found that retirees are happiest when they plan how to spend their time and make the most of it. If you manage it well, that can pay off even if you don’t have lots of time to spare. And it can keep you from being bored.

IS 'WORK' A 4-LETTER WORD? Working after you retire can keep your memory and brainpower in shape, not to mention your pocketbook. If you enjoyed your old job, do a scaled-down version of it. That’s an option for professions ranging from bookkeeping to home health to home repair. Or this could be your chance to try that job you always wondered about. Second careers are sometimes the most rewarding.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on August 12, 2020

SOURCES:

American Psychological Association: “Thinking About Retirement? Time to Think About Your Psychological Portfolio.”

National Institute on Aging: “Participating in Activities You Enjoy.”

American Lung Association: “Cleanest Cities.”

AARP: “Where to Retire if You Love the Outdoors,” “AARP Smart Drive Course Locator,” “How to Resurrect Your Sex Life,” “Part-Time Jobs for Retirees.”

U.S. News & World Report: “Best Hospitals.”

Aging in Place: “Getting a Pet Can Improve Aging in Place.”

Harvard Health Publishing: “Why having a pet is good for your health,” “Is retirement good for health or bad for it?”

Cleveland Clinic: “Aging: Nutrition, Exercise, & Safety,” “5 Tips for Women to Stay Fit After 50,” “Best Ways to Protect Your Mind Against Dementia.”

National Institute on Aging: “Participating in Activities You Enjoy.”

Agency for Healthcare Research and Quality: “Women: Stay Healthy at 50+,” “Men: Stay Healthy at 50+.”

Psychological Science in the Public Interest: “Enrichment Effects on Adult Cognitive Development.”

National Highway Traffic Safety Administration: “Driving Safely While Aging Gracefully.”

SeniorDriving.AAA.com: “Driver Improvement Courses for Seniors.”

Mayo Clinic: “8 ways to improve sleep quality as you age.”

The Lifetime Home: “Stairs.”

Springer Select: “Better management of free time ensures happier retirement.”

Applied Research in Quality of Life: “Free Time Management Makes Better Retirement: A Study of Retirees’ Quality of Life in Taiwan.”

Michigan Today: “To retire or not to retire?”

Knowledge@Wharton: “The Retirement Problem: What Will You Do With All That Time?”

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 Ways to Tackle Financial Anxiety"

Between a global pandemic and skyrocketing inflation, making ends meet and staying out of debt is no small challenge for Americans. Here's how to deal with the money stress. If the thought of looking at your bank account sends you into a stress spiral, you're not alone. Finances are a common anxiety trigger, and this is especially true on the heels of a global pandemic that created massive unemployment and financial hardship. The Congressional Research Service reports that at the height of the pandemic, unemployment rose rapidly to a peak of 14.7 percent in April 2020. That figure is the highest unemployment rate this country has witnessed since the Great Depression and was worse than the peak unemployment rates of the 2007 through 2009 Great Recession.

Though we are two years on from these unemployment peaks, Americans are no less frazzled about finances—especially now that inflation is skyrocketing and making it more difficult to pay for everything from groceries to gas and monthly heating and electric bills.

One reason money can make us feel so anxiety-ridden? It's linked in our minds to our very survival. "Money is really a resource that can provide people with a sense of safety and security," Chloe Carmichael, PhD, a New York City-based psychologist, tells Health. "When we feel that resource is scarce, it can actually make people feel like their survival is in jeopardy on a very primal level."

But your finances don't have to be so scary. In fact, some financial anxiety can actually be a good motivator, Matt Lundquist, LCSW, a psychotherapist at Tribeca Therapy in New York City, tells Health.

"If a certain situation makes you feel appropriately anxious, it can be helpful in getting you to make a necessary change," he says. For example, realizing you overspent last weekend may prompt you to rethink your budget, and feeling nervous about an upcoming expense could lead you to put aside more than you need. But financial anxiety becomes a problem if it's constantly on your mind or starts to disrupt other aspects of your life, says Lundquist.

So how can you manage money worries, so they don't get out of hand? Here, the pros outline how to assuage financial stress.

CREATE A PLAN:

A psychotherapist and author of four books on mental strength, Amy Morin has delivered many talks about the link between financial health and mental health. She says being in debt puts individuals at three times greater risk of depression. What's more, those who contemplate suicide are more likely to be in debt, says Morin. One of the most fundamental ways to tackle such negative feelings is head-on and make sure they don't get the best of you. Develop a plan of action.

"Developing a clear plan can help you take control over your financial situation—and when you feel empowered, your anxiety will go down and your motivation will increase," Morin, who is also editor-in-chief of Verywell Mind, tells Health. "Your plan may include reducing your spending and increasing your income. It should also involve establishing a monthly budget and a clear plan for paying off debt."

As you figure out your plan, it's a good idea to address the stressors that are taking the biggest emotional toll on you, Celia Mion-Araoz, a licensed mental health counselor for Community Healthy of South Florida Inc. who works with patients experiencing stress from financial anxiety, tells Health.

"Create a hierarchical list of the bills, payments, or costs that need addressing—from most urgent to least urgent," Mion-Araoz says. "Prioritization is a key first step, so that you can wrap your head around a larger problem, break it down, and thereby gain a sense of control of it, which in turn will help you gather momentum for working your way through the financial stress and through the items on your list."

FOCUS ON ATTAINABLE GOALS FIRST:

Once you've developed a hierarchical list of financial priorities, create a list of attainable payment goals and a practical plan for knocking each item off your list, starting from the top and working your way down.

"Again, the idea here is to begin to break the financial stressors down into smaller parts, focusing on what's most important first and addressing concerns sequentially as opposed to all at once," says Mion-Araoz. "By achieving these incremental, attainable payment goals or wins, you gain confidence and momentum and reduce the sense of being overwhelmed."

RECOGNIZE AND TALK THROUGH YOUR EMOTIONS SURROUNDING MONEY:

Money affects every domain of our lives, and the emotions money brings up—both good and bad—have a powerful influence over us, Julie Elledge, PhD, founder and CEO of Mentor Agility, tells Health. Yet individuals are offered very little guidance to deal with these feelings, and there are few socially accepted ways for talking about the emotions surrounding finances. Learning to recognize and openly discuss money concerns is another important step toward addressing anxiety.

"Discussing money is so tied up with complex emotions: shame, success, fear of failure, status, power, control, and self-worth," Elledge says. "Learning how to recognize those emotions, then talk about them, allows us to minimize the grip that finances have on our well-being."

As for who you might talk to about these feelings, Elledge suggests either a life partner (though the discussion may bring up very strong emotions) or alternatively a financial wellness coach.

"A coach who is fluent in financial wellbeing will help you manage emotions, define your goals, plan your opportunities, and help you find the road map to getting back on the right track," explains Elledge.

This type of professional can also help you rewrite what you feel is an 'underachieving narrative,' transforming it into a motivational story, adds Elledge. This is often accomplished by storytelling techniques that help a client manage disparate and strong emotions into a cohesive narrative thread. "Then, talk to your financial advisor and let him or her help you manage the resources to bring your story to its successful outcome," suggests Elledge.

SCHEDULE TIME TO WORRY:

When it comes to life and finances, many things are out of your control. You can't control the economy, and you generally don't have much control over whether you get a raise. Furthermore, worrying about these things wastes time and energy. Rather than let concern about these challenges permeate your entire waking life, try to contain your worrying to just 15 minutes a day by actually scheduling time to worry. Yes, this may sound a bit unusual, but there's a good reason for doing so.

"With practice, research shows you can learn to train your brain to worry during your scheduled time only," says Morin. "This will free up your time and energy to focus on taking action throughout the day, rather than worrying about things you can't control."

To get started with this habit, set aside time, say 5-10 minutes tops, to sit and worry, explains Morin. Set a countdown clock on your phone, and when your time is up, force yourself to do something else.

CONTINUE CONTRIBUTING TO SAVINGS:

Speaking of worrying, it's not unusual to be anxious about longer-term goals like saving money for retirement or having enough money for a child's college fund. "People are [often] anxious about whether they've set enough aside and are living within their means," says Lundquist.

Reworking your budget, opening different types of saving accounts, and setting up direct deposits can help ease some of this anxiety. The key, says Carmichael, is to do something.

"When people feel financially dissatisfied or anxious, they can become avoidant, and then they don't even want to open up their bills or bank accounts," she explains. "It becomes a vicious cycle. Even if things aren't how you'd like them to be now, having a plan in place for how you can save over time will keep you in a better mindset."

If you still feel anxious after making (and sticking to) a savings plan, it may reflect a deeper issue about your relationship with money. "Some people have to work through what it means to deprive yourself of something or do without, which you will have to do in some sense to save money," he says. "It's all about cultivating pride in good money habits—instead of money itself."

REINFORCE YOUR SENSE OF JOB SECURITY:

Will I lose my job? Will my business be successful this year? Work worries are another element of financial stress, says Lundquist. "This fear tends to be historical," he adds. "You might be especially concerned about [your job security] if you were laid off in the past, or if your parents had job trouble when you were growing up."

Speaking to your boss about the state of your company and asking for feedback to make sure you're performing well may boost your confidence. And while counterintuitive, it might also be helpful to force yourself to imagine what it would actually be like if you lost your job.

"It gets people to think about their other career options, what their savings situation is, if they would need to move, sell something, switch industries, or ask for help from family," Lundquist says. "For most people, they recognize they are a number of levels away from actually ending up on the street, but they're operating on an emotional level as if the stakes are in fact that high."

DON'T LET SALARY DEFINE YOUR WORTH:

How much money you earn can feel like a personal reflection of your worth, says Carmichael. And when you're anxious about money, your salary can contribute to feelings of low self-esteem. "If we feel like we don't have as much money as our neighbors, that can sometimes feel like a source of shame," she says. "On some level, we might think it means we're not worth as much, literally."

If you want to stay in your current line of work, Carmichael recommends trying to focus on the other aspects of your job that are fulfilling. If your career isn't giving you that sense of fulfillment and a higher salary is a priority, pursuing a new career path is one option, as is asking for a raise.

Salary negotiations make many people anxious, and Lundquist says the key is to recognize your value to your employer. "Sometimes even going on an interview with a head hunter—even if you don't plan to change jobs—can help you realize what you're bringing to the table and know your worth going into the conversation," he says.

CHANGE UP YOUR SPENDING TO ADDRESS DEBT MORE AGGRESSIVELY:

Paying off debt is never pleasant, and it's especially scary if you don't have a plan in place. To take action, Carmichael recommends meeting with an advisor to review how you can rejigger your spending to put more money toward your debts.

Another good idea is to have an "accountability partner" who will regularly review your spending. This can be a financial counselor, therapist, or even a trusted friend. "Give them your Mint password if you have to, and take an honest look at things with them so you can face the music and not bury your head in the sand," Carmichael says.

"Clients talk to me weekly about their habits, and they'll notice what their triggers are and what prompts them to overspend or rack up credit card debt," Carmichael adds. She notes that some of the biggest issues arise when people don't plan ahead for big expenses, such as an upcoming vacation.

FIND INSPIRING STORIES OF PEOPLE GETTING OUT OF DEBT:

Your social media feed and the IRL conversations you have with people are often focused on possessions and things—like someone's new car or the new gadget they just purchased.

Hearing about these possessions can cause you to feel bad and [may even] tempt you to spend money on things you can't afford," says Morin. "Instead, look for people who are celebrating the fact that they're paying off their bills. There are plenty of online forums and communities filled with people who are intent on getting out of debt. Watching others get excited about paying off their loans—as opposed to spending more money—can help you get excited about saving."

MAKE IMPULSE SPENDING HARDER TO ACCESS:

If you're the type of person who is prone to making impulse purchases or you shop online a lot, try protecting yourself from temptation by making these behaviors harder to engage in, says Morin.

"Only carry a certain amount of cash with you in the store, or don't save your credit card information to your computer (and store your credit card out of sight)," says Morin. "These little obstacles can go a long way toward helping you stay on track with your financial goals."

AVOID TURNING TO UNHEALTHY HABITS:

Financial stress, like any form of stress, can trigger the impulse to turn to alcohol or drugs as an escape, or even to gambling in a misguided hope of solving one's financial problems. Inevitably, though, these habits cost you even more money, and of course they impact your health.

"Focus on stress-relievers that are cost-free, such as going for a walk, doing some other form of exercise, meeting up with friends who care about us, and identifying support systems that can help you manage financial stress without incurring additional costs, as unhealthy activities tend to do," says Mion-Araoz.

If you are feeling an overwhelming temptation to turn to substance abuse, then it is important to reach out to a mental health professional.

STOP COMPARING WEALTH:

For some people, simply being able to afford food and shelter is a constant concern. But for those who are living comfortably and still find themselves trying to keep up with the Joneses, Carmichael suggests taking a step back and considering all that you do have.

"Things we take for granted now, like microwaves or computers, would have been considered luxuries 30 years ago," she says. One way to gain perspective is to make a list of five or ten things (material or not) that you're thankful for.

"There's a whole industry of marketing and advertising that's designed to push our cognitive buttons and make us desire things we don't have," Carmichael says. "If we're not careful, we can get swept away in that."

BY: Kristin Canning

 

and Mia Taylor,

Updated on January 5, 2022

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.  

“Checklist for Staying Healthy”

 

KEYS TO GOOD HEALTH: You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let's break it down into a few simple, easy-to-remember ways for adults to stay on a healthy path.

BECOME A FLEXITARIAN: Numerous studies have shown that a plant-based diet is healthiest, but you can still get many of the benefits even if you don't go full-on vegetarian. Following a semi-vegetarian diet that includes fewer animal products but doesn't completely cut them out may help you keep your weight in check as well as lower your chances of high blood pressure, type 2 diabetes, and inflammatory bowel disease.

EXPAND YOUR PALATE'S PALETTE: Dietary guidelines recommend that half of what's on your plate at any meal be vegetables or fruits. But it's also important to mix things up. While all fruits and veggies are healthy, they don't all have the same nutrients. Give yourself the widest range of benefits by eating different-colored produce throughout the day.

LESS SUGAR, MORE WATER: It's a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Some studies show that just a soft drink or two a day makes you 26% more likely to get type 2 diabetes. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer.

MOVE MORE, SIT LESS: That's the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. So, make it a point to stand up more often and stretch, park a bit farther from your destination for extra steps, and explore new pastimes that will help put you in motion.

GET ENOUGH REST: Sleep is often low on the list in our nonstop society, but it's a must for good health. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke, obesity, and many other sicknesses. Getting your ZZZs also helps keep you safe: Driving while sleepy is just as bad as driving drunk. If you don't usually wake up feeling refreshed, try slipping into bed 15 minutes earlier every week until you do.

TAME YOUR STRESS: Everyone has stress; it's how you react to it that matters. When you often explode in anger, get stomachaches because you're nervous, or have trouble sleeping because you're anxious, it's time to make a change. Find a way to blow off steam, whether that's through exercise, meditation, or laughing with good friends. Still feeling overwhelmed? Make an appointment with a counselor or other mental health professional.

WASH YOUR HANDS: It's one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That's about how long it should take you to sing "Happy Birthday" twice.

LIMIT YOUR DRINKING: It's true that moderate amounts of alcohol have been tied to some health benefits, like a lower risk of heart disease, but there are also serious downsides to drinking, such as a higher risk of cancer and liver disease. So, you shouldn't start drinking for the sake of good health. When you do have alcohol, keep it to one drink per day if you're a woman or two if you're a man.

STEER CLEAR OF SMOKE: Smoking doesn't just hurt your lungs. It harms almost every organ in your body, making you a more likely target for cancer, heart disease, and other serious illnesses. Secondhand smoke is dangerous, too, and there's no amount that's "safe." If you live with a smoker, support them in quitting or at least ask them to take it outside.

MAP YOUR FAMILY TREE OF HEALTH: A history with a disease doesn't guarantee your fate, but your genes do offer a clue about the health issues you might face. You may need to be screened more often or earlier for conditions that run in the family, especially when close relatives developed them at unusually young ages, or several family members had them. Let your doctor know about any serious ailments your parents, siblings, and children have been diagnosed with.

CHECK IN WITH YOUR DOCTOR: While there's no one-size-fits-all time frame for seeing your primary care doctor (anywhere from annually to every 3 years might be OK), don't go AWOL. Regular visits can help you catch problems early when they're easier to treat and often cure. Stay on top of tests like cholesterol checks, mammograms, and prostate cancer screenings.

USE PRESCRIPTIONS CORRECTLY: Missing doses or taking your medication at the wrong time can have serious consequences. According to the CDC, so-called "non-adherence" leads to 125,000 deaths every year. If you aren't taking your prescribed medicine because of side effects or other issues, talk to your doctor. Having trouble remembering? Put notes on your calendar or set alarm reminders on your phone or watch.

STAY UP TO DATE ON VACCINES: Grownups need shots, too. You should get a flu shot every year, but you may also be due for a tetanus booster, a shingles vaccine, or a shot to protect against pneumonia. Ask your doctor what you might be missing and when you should get it.

TAKE BABY STEPS: It's tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting -- and staying -- healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you'd like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.

REVIEWED BY: Carol DerSarkissian, MD, WebMD, on August 02, 2021

SOURCES:

Frontiers in Nutrition: "Flexitarian Diets and Health: A Review of the Evidence-Based Literature."

Dietary Guidelines for Americans 2015-2020, 8th edition, US Department of Health and Human Services and US Department of Agriculture, December 2015.

Harvard T.H. Chan School of Public Health: "Added Sugar in the Diet," "Soft Drinks and Disease."

Physical Activity Guidelines for Americans, 2nd edition, US Department of Health and Human Services, 2018.

National Heart, Lung, and Blood Institute: "Sleep Deprivation and Deficiency."

American Psychological Association: "How stress affects your health."

CDC: "Wash Your Hands Often to Stay Healthy," "Fact Sheets - Alcohol Use and Your Health," "Smoking and Tobacco Use: Health Effects," "Health Effects of Secondhand Smoke," "Recommended Immunization Schedule for Adults Aged 19 Years or Older, United States, 2018."

Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals, Genetic Alliance, 2009.

Johns Hopkins Medicine: "Screening Tests for Common Diseases."

FDA: "Why You Need to Take Your Medications as Prescribed or Instructed."

Mayo Clinic: "3 Ways to Make Healthy Habits Stick," "Ask for support to achieve your health goals."

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