Reducing Stress Part 4

Are you stressed?  Depressed?  Have anxiety in you life that you want to get rid of?  We have talked about way to reduce stress and here is another way to do that..... Exercise.  I know, I know.....this is the LAST thing you want to do.  After-all you don't have any energy because your stress, depression and anxiety has taken it all.  I promise you this....if you exercise you will feel better.

According to the Mayo Clinic (you know how much I love the Mayo Clinic):

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

• Reducing immune system chemicals that can worsen depression

• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

I don't want to exercise:

You are in luck!  The Mayo Clinic has some suggestions:

What kind of exercise is best?

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.

Not sure you want to?  What do you have to lose?  Stress, Depression, Anxiety...that's what!!  Give it a try and get healthy at the same time!

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Joke of the day: Why we are so tired

WHY WE ARE SO TIRED?

For a couple years I've been blaming it on iron deficient blood, lack of vitamins, dieting and a dozen other maladies. I'm overworked that's the real reason I'm so tired. And I have just worked out why!

• The population of this country is 257 million.
• Of these 103 million are retired!
• That leaves 154 million to do the work.
• Of these 21 million are unemployed.  
• That leaves 133 million to do the work.
• Then there are 84 million in school!
• That leaves 49 million to do the work.
• Of this there are 30 million employed by the federal government.
• That leaves 19 million to do the work.
• Then there are a total the 14,800,000 people who work for State and City Government!
• That leaves 200,000 to do the work.
• There are 188,000 ill and in hospitals!
• That leaves 12,000 to do the work.
• Then there are 11,998 people in Prisons.
• That leaves just 2 people to do the work.

Joke:  provided by makemelaugh.com

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How to make back to school run smoother

Remember when you thought, "I can't wait until the kids go back to school?"

Did you think it would take so much energy from you for the family to get back into a "normal" routine?



WOW!  The first month of school is tough.  Bedtimes, alarm clocks, homework, lunches, buses, etc.  It can be difficult in the beginning.  The first day seems to go off pretty easy...the kids don't want to go back to school but they are excited about the first day.  After that it's like Christmas morning....Couldn't wait to open the presents only to find.....clothes.

If it was "just school" it may be easier for parents to adjust....but it's not.  It's after school activities such as sports, choir, etc.  How did you do it last year?  It seemed so simple.

Here are some steps to hopefully make it easier for you:

1. Get a calendar!  I know it's difficult but if you take an hour and write everything down on the calendar your life will be easier on those days.  This is also a great activity to do with your children at night.  Bring the calendar out and ask them if anything needs to be added.  After you have added the new activities look to the next week and start planning for those activities.  Make lists for your child(ren) of the tasks they need to do to make the next week run smoothly.  Example:  If there is an activity that you can't get away from work to transport your child than on the list would be for your child to ask their friends if they could "bum a ride."
2. Down Time:  Until the "excitement" of going back to school stops you need down time in the evening...not only for them but for you.  A half hour before (the earliest) bedtime needs to be quiet time.  Avoid anything that would stimulate their minds....this could be loud music, Monday night football, etc.  This is a great time to start bath time....sorry teenagers:  shower time.  You need this as much as they need this!!!
3. Set the alarm clock a half hour earlier than the time the child(ren) need to wake up.  This will give you some much needed peace and quiet before the day begins.  Grab a cup of coffee and go sit outside and relax.
4. Speak in calm tones.  I know this is difficult when one of your children keeps hitting the snooze button and is going to be late but how you start your day will be how your day goes.  Simply whisper in their ear, "time to get up or time to lose your........... you choose."  Every child has something that is not worth losing for five more minutes of sleep.  Very important to follow through if they don't get up!!
5. Allow them 30 minutes of "unwinding" after school.  I grew up in a single parent home so my mother was always working when I got home from school.  I walked in the door and knew I had 1 1/2 hours till she got home.  Homework was much easier to do after I didn't do anything for awhile.  If your child(ren) are in sports and they don't get home until dinner time....still give them time to unwind.  Homework is easier to tackle and complete if they don't have the day's events running through their head.

For your children to be healthy YOU MUST BE HEALTHY!!!  Children learn what they live.  Take care of yourself, remain calm, be organized (but still allow for some spontaneity) and the first weeks back to school will be great.

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Little things to improve your health....DRINK WATER

Water....your body weight is made up of 60% water.  Water is essential to your health because it
"flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues."  (Mayo Clinic)



8 X 8 has been around for many years.  This is eight ounces of water eight times a day.  Easy enough to remember, right?  Yes, it is easy to remember but it's not enough. 

"The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. "  (Mayo Clinic)

But how much should YOU drink?  The above suggestions are a great starting point. Here is a calculator that can help you as an individual determine exactly how much water YOU should drink per day.

Did you know that when you are thirsty...you are ALREADY dehydrated?  When you are thirsty that is your body's final attempt to tell you it needs fluids. 

The Signs and Symptoms of Dehydration (according to Symptoms of Dehydration)

Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
fatigue or Weakness
Chills
Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Do yourself a favor:  Go get a glass of water.  Do your body a favor:  Keep drinking water.

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Little things people do that harm your health...not sleeping

Why is it that we, as humans, KNOW we need to get sleep to be healthy...yet we don't. 




Ever watch a cat or dog stay up for hours when they are tired?  No.  They sleep when they need to sleep.  This is a great video if you need to learn how to sleep.

According to WebMD there are 10 things YOU should HATE about "lack of sleep."

1. Accidents.  We all know what can happen when you are driving and fall asleep...people die.  Maybe what you didn't know was "sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, and others."
2. Lack of sleep "dumbs you down."  (WebMD's words not mine):  Sleep helps you think so lack of sleep; "First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.Second, during the night, various sleep cycles play a role in“consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day."
3. Causes serious health issues: "Sleep disorders and chronic sleep loss can put you at risk for:
   Heart disease
   Heart attack
   Heart failure
   Irregular heartbeat
   High blood pressure
   Stroke
   Diabetes
   According to some estimates, 90% of people with insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition."
4. No sleep, no sex drive:  "Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame."
5. Depression:  "Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa."
6. Ages your skin:  "When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic."
7. Where did I put my.......?  Forgetfulness:  "In 2009, American and French researchers determined that brain events called“sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep."
8. Weight Gain:  "According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.  Recent research has focused on the link between sleep and the peptides that regulate appetite. 'Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite,' says Siebern. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”
9. May increase death:  "In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease."
10. Impairs Judgement:  "Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem."

This is just an overview on what the affects of "lack of sleep" can cause.  To read in more detail visit WebMD.

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Things that harm your health....not relaxing

We live in a world that is moving so fast and we feel like we have to keep up.  Technology has evolved so much that our "down time" is spent on Facebook, Twitter, Linkedin and other social media sites.  If we aren't in front of the computer we are in front of the TV, outside working or playing but none of these will help you relax.


To truly relax you have to do nothing.  Our bodies AND our brains need this down time.  You don't have to spend hours doing this but a few minutes a day will change your life and how to view your life.

We all know how to relax on a beach so take a good look at this picture.....close your eyes.  Now imagine yourself lying on the beach.  Take a few moments and enjoy the sun, the sand and the sound of the ocean.  This is a great video to watch and listen to while you are relaxing.

If you would like to learn more relaxing techniques the Mayo Clinic has some great ways to relax.

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Obesity and the diseases it can cause

First off you need to find out if you are in the group that is considered obese....you can use this calculator to determine a rough idea if you are in that category.




The answer may have scared you....because when we think of obese we think of 100 pounds overweight.  If you fall into the category, or if you are close, this information is essential to you.

According to LSIA Medical Laboratory there are 20 diseases or condition that can be attributed to obesity.

1. Diabetes
2. Cancer
3. Congestive Heart Failure
4. Enlarged Heart
5. Pulmonary Embolism
6. Polycystic Ovarian Syndrome
7. Gastro esophageal Reflux Disease
8. Fatty Liver Disease
9. Hernia
10. Erectile Dysfunction
11. Urinary Incontinence
12. Chronic Renal Failure
13. Lymph edema
14. Cellulitis
15. Stoke
16. Pickwickian Syndrome
17. Depresion
18. Osteoarthritis
19. Gout
20. Gallbladder Disease

To learn about each of these disease please click the link of LSIA Medical Laboratory.

The U.S. Surgeon General warns about premature deaths caused by obesity.

• Estimated 300,000 deaths PER YEAR is caused by obesity and obesity related diseases.
• The risk of death increases as weight increases.
• If you are between the age of 30-64 even 10-20 pounds overweight increases your risk of death.
• If your BMI is 30> you increase your risk of premature death by 50-100%.

We have tended to live to eat instead of eat to live.  We have over indulged ourselves to early deaths.  It's never too late to take control of your life!

If you need help with this contact Premier Back Rehabilitation Center, PC as they are trained to help you with this.

The Pretty One: A feel good story

No matter what your situation is, no energy, can't sleep, feel tired all the time, allergies......you will always be the "Pretty One" to us.  Premier Back Rehabilitation Center, PC values each and every client and treats them as valuable as this little boys does his new puppy.

This was the last litter of puppies we were going to allow our Cocker Spaniel to have. It had been a very long night for me. Precious, our only black cocker, was having a very difficult time with the delivery of her puppies.

I laid on the floor beside her large four-foot square cage, watching her every movement. Watching and waiting just in case we had to rush her to the veterinarian.

After six hours the puppies started to appear. The first born was a black and white party dog. The second and third puppies were tan and brown in color. The fourth and fifth were also spotted black and white. "One, two, three, four, five," I counted to myself as I walked down the hallway to wake up Judy and tell her that everything was fine. As we walked back down the hallway and into the spare bedroom, I noticed a sixth puppy had been born and was now laying all by itself over to the side of the cage. I picked up the small puppy and laid it on top of the
large pile of puppies, who were whining and trying nurse on the mother.

Instantly Precious pushed the small puppy away from rest of the group and refused to recognize it as a member of her family.

"Something's wrong," said Judy.

I reached over and picked up the puppy. My heart sank inside my chest when I saw the little puppy was hare-lipped and could not close its little mouth. We had gone through this once before last year with another one of our cockers. That experience like to have killed me when the puppy died and I had to bury it. If there was any way to save this animal I was going to give it my best shot.

All the puppies born that night, with the exception of the small hare-lipped pup, were very valuable because of their unusual coloring. Most would bring between five to seven hundred dollars each. The next day I took the puppy to the vet. I was told nothing could be done unless we were willing to spend about a thousand dollars to try and correct the defect. He told us that the puppy would die mainly because it could not suckle.

After returning home Judy and I decided that we could not afford to spend that kind of money without getting some type of assurances from the vet that the puppy had a chance to live. However, that did not stop me from purchasing a syringe and feeding the puppy by hand. Which I did very day and night, every two hours, for more than ten days.

The fifth week I placed an ad in the newspaper, and within a week we had taken deposits on all of the pups, except the one with the deformity. The little guy had learned to eat on his own as long as it was soft canned food.

Late that afternoon I had gone to the store to pick up a few groceries. Upon returning I happened to see the old retired school teacher, who lived across the street from us, waving at me. She had read in the paper that we had puppies for sale and was wondering if she might buy one from us for her grandson. I told her all the puppies had been sold, but I would keep my eyes open for anyone else who might have a cocker spaniel for sale. I also mentioned we never kept a deposit should someone change their mind, and if so I would let her know. Within days all but one of the puppies had been picked up by their new owners. This left me with
one brown and tan cocker as well as the smaller hare-lipped puppy.

Two days passed without me hearing anything from the gentleman, who had placed a deposit on the tan and brown pup. So I telephoned the school teacher and told her I had one puppy left and that she was welcome to come and look at it. She advised me that she was going to pick up her grandson and would come over at about eight o'clock that evening. Judy and I were eating supper when we heard a knock on the front door. When I opened the door, the man, who had placed a $100 deposit on the dog, was standing there. We walked inside where I filled out the paperwork, he paid me the balance of the money, and I handed him the puppy.

Judy and I did not know what to do or say if the teacher showed up with her grandson. Sure enough at exactly eight o'clock the doorbell rang. I opened the door, and there was the school teacher with her grandson standing behind her. I explained to her the man had come for the puppy just an hour before, and there were no puppies left.

"I'm sorry, Jeffery. They sold all the puppies," she told her grandson.

Just at that moment, the small puppy left in the bedroom began to yelp.

"My puppy! My puppy!" yelled the little boy as he ran out from behind his grandmother.

I just about fell over when I saw the small child was hare-lipped. The boy ran past me as fast as he could, down the hallway to where the puppy was still yelping.
When the three of us made it to the bedroom, the small boy was holding the puppy in his arms. He looked up at his grandmother and said, "Look Grandma. They sold all the puppies except the pretty one, and he looks just like me."

Well, old Grandma wasn't the only one with tears in her eyes that day. Judy and I stood there, not knowing what to do.

"Is this puppy for sale?" asked the school teacher.

"My grandma told me these kind of puppies are real expensive and that I have to take real good care of it," said the little boy, who was now hugging the puppy.

"Yes, ma'am. This puppy is for sale."

The lady opened her purse, and I could see several one-hundred dollar bills sticking out of her wallet. I reached over and pushed her hand back down into her purse so that she would not pull her wallet out.

"How much do you think this puppy is worth?" I asked the boy.

"About a dollar?" He replied.

"No. This puppy is very, very expensive... More than a dollar," I told him.

"I'm afraid so." Said his grandmother.

The boy stood there pressing the small puppy against his cheek.

"We could not possibly take less than two dollars for this puppy," Judy said, squeezing my hand. "Like you said, "It's the pretty one." She continued.

The school teacher took out two dollars and handed it to the young boy.

"It's your dog now, Jeffery. You pay the man."

I think it must be a wonderful feeling for any young person to look at their selves into the mirror and see nothing, except "The pretty one."

Want: I feel gooooood? James Brown said it best

• You know you can feel better. 
• You know there is a way to do that. 
• You know you want to feel better. 

Do you need to understand why you feel the way you do?
Do you need some help to feel better?

719-924-5977

We all watch the infomercials.  We all search the net.  We all listen to our well meaning friends.
What would you say if I told you that there really isn't ONE thing that works for EVERYONE?  What would you say if I told you that the infomercial you watched on television that guaranteed that you will feel better or your money back....knows if it doesn't work that very few will actually use that guarantee and get their money back....it's just one more thing you tried that didn't work, right?

Now, what you you say if I told you that you could have PROFESSIONALS, that use the LATEST TECHNOLOGY, that will work with you one on one to achieve your goal of feeling better?  Not through video, cd's, a book that would take years to read.....but face to face!

Premier Back Rehabilation Center, PC is just that place.  Don't let the work "Back" in the name stop you because your back isn't the issue!

If you feel tired.
If you feel "just not right."
If you feel dizzy at times.
If you have trouble sleeping.
If you have trouble waking up.

If your problems are listed...or if you have other issues that aren't...I strongly encourage you to call Premier Back Rehabilitation Center, PC and give them the opportunity to put you here (click the word here)

First Line Therapy......Changing your life, bad habits and being a better YOU!

Ever wanted to make some changes in your life and just never did or never followed through?  Eat healthier, exercise more, reduce stress...the list goes on and on.  Most people fail because they are in it alone.  Most people don't have the "energy" to make any changes.  And....I hate to say this but our family and friends will tend to "discourage" you because they don't have the energy to change.

Does this sound familiar:  First day....Ahh this is easy, second day, ahhh this is easy...by the time the third day on change becomes a "chore." 

Failure of knowing is one of the biggest causes when a person fails at change.  We KNOW we have to eat better and exercise to lose weight, we HEAR and SEE all the different ways to do this but we don't really KNOW.  How is a person supposed to make an informed decision if you don't know. 

I have learned in life you don't have to know...you have to learn.  You can sit down at the computer and do all the research yourself OR you can go to someone you trust who already KNOWS.  Be careful of this.....your friend who ate only carrots and lost weight does not KNOW what YOU need to lose weight. 

• You need to find professionals that are invested in YOU! 
• You need to find professionals that use the most current scientific research.
• You need to find professionals that their concepts are supported by RECENT controlled clinical studies.

I love the saying "why re-invent the wheel" but I'm going to use this in a different concept here...why buy a wheel from someone who builds boxes?  If you TRULY want to change you find the professionals who want the same things for you.  You want the PROFESSIONAL guidance of YOUR health care provider.

Do you often feel tired or have a lack of energy?
Do you have difficulty concentrating?
Are you easily irritated or feel moody?
Do you have trouble sleeping?
Do you wake up feeling unrefreshed?
Do you feel bloated or gain weight easily?
Do you have digestive or intestinal discomfort?
Do you have occasional mild headaches?
Do you feel like you're not healthy as other people your age?

If you answered "yes" to any of the questions above, than a SIMPLE program could help you feel better and have more energy in JUST 10 DAYS!!!

Just answering YES to any of these questions is the FIRST step in changing.  NOW pick up the phone and call Premier Back Rehabilitation Center, P.C. at 719-544-1161 and meet with the PROFESSIONALS that want your sucess as much as you do.  Free Consultations so you meet with REAL PROFESSIONALS face to face (no internet search here) and together you decide what the best approach for you is (no order this cd today and change your life).  At Premier Back Rehabilitation Center, P. C. you are a PERSON not a number and your success is their priority!!

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