The BEST thing you can do for your brain!

My FAVE pastime and it’s sooo good for you!

It’s no surprise to anyone who knows me, or any students I taught, that my favorite thing to do is READ. I love to get lost in a good book and have spent many pleasurable hours snuggled up on the couch with a roaring fire, or by a pool or ocean, reading my Kindle. Also, I enjoyed reading to my daughters when they were young, and as a result they have become avid readers too.

My sentiments precisely!

That’s all well and good, but did you know that reading is one of the best things you can do for your brain?! Yes, it’s true, and when I started to research this topic I found out lots of things even I didn’t know about the benefits your brain receives from reading.

This is your brain, on books! 🙂

1. Reading requires several different regions of the brain to work together. Interestingly, we don’t use the same neural circuits to read as we grow from infants to adults so our brains are constantly changing throughout our lives. Reading improves the connectivity between the various brain circuits that are essential to understanding the written words. Best yet, reading a novel can keep that enhanced connectivity working for days, and possibly even longer, after we have finished the book.

2. Studies show that regular reading boosts brain power and memory function making you smarter.

3. Reading helps fight Alzheimer’s disease. A study by the National Academy of Sciences determined that those who read or participate in activities such as puzzles or chess may be 2.5 times less likely to develop Alzheimer’s disease.

4. Reading involves 17 regions of the brain, but not all at the same time, according to scientists at the Washington University School of Medicine. As the brain ages some of those regions grow less active which suggests that activity in the brain isn’t constant. However, reading keeps those regions involved which helps to enhance brain activity, especially when you read as a child.

5.Other non-brain related advantages of reading- Reading helps you sleep. Reading at bedtime creates a ritual that signals to your body that it is time to go to sleep. It also reduces stress. A book that engages your mind allows your tensions to drain away and your mind to relax. Along with gaining knowledge, reading increases vocabulary. Most importantly (to me), reading aloud to kids can encourage them to become frequent readers. A Scholastic reading report found that more than 40% of children who love to read were read to by their parents on a regular basis. Encouraging kids to read also leads to gaining a better education. You’re welcome, Jacqueline and Danielle! 🙂

I read some sad facts the other day related to reading that urged me to write this post and share this information with you, my wonderful readers.

33% of high school graduates and 42% of college graduates never read another book for the rest of their lives.
70% of US adults have not been in a bookstore in the last five years.
80% of US families did not buy or read a book last year.

So true, my friends!

Now that I’ve shared the facts of how beneficial reading is to your brain, I would like to challenge you to read at least one book this summer. If you are parents to young children read at least one book to each of them, and if your children are of reading age encourage them to read at least one book this summer while they’re on vacation. Many libraries have summer reading programs for children and adults, and offer awesome incentives for reading and finishing books. When we lived in Hancock County, the library in Greenfield had a wonderful summer reading program which the girls and I participated in for many years. My girls are super competitive and enjoyed reaching their reading goals, and the prizes helped too!

My favorite book!

I always told my students and my children to read something that interests you. If you’re into sports, dogs, cars, fashion, etc, there are many books out there that cover those topics. And those books you were made to read when in school; they can be enjoyable to reread once you no longer HAVE to read them. My favorite book is To Kill A Mockingbird by Harper Lee, which I read in my ninth grade English class. I have read it many times since then and love it more with each reading. In my favorite popular fiction novel, Watchers by Dean Koontz, one of the main characters is a Golden Retriever named Einstein. I love all of Dean Koontz’ novels but that one was special to me because of that very unique main character, and because I love dogs.

My favorite popular fiction novel!

So please, take my “Read a book this summer challenge”, let me know if you do, and what book you read. It will be great for your brain, and your children will benefit as well (if you have them). Currently I am reading a book entitled, Where’d You Go, Bernadette: A Novel by Maria Semple. It’s a super mystery novel, perfect for summer reading by the pool. I have over 100 books on my Kindle just waiting to be read though so I’ll quickly finish this one and be on to the next. I hope you take my challenge because reading will help you live a life of vitality- with Valerie!

Are You S.A.D. This Winter?!!

This was earlier in the winter season because now when I go outside, I’m DEFINITELY NOT SMILING!

Hi All! Well, it’s COLD here in the Midwest, and by cold I mean CCCCCCOOOOLD! Right this minute it’s 1 degree here, and with the wind chill it feels like 11 degrees BELOW ZERO! Oh, and it’s gloomy too, we have moments of sunshine but really it’s been quite cloudy. You get the picture, right? If you don’t, here’s the picture. I mean, a picture of what it looks like here at this moment.

Right now at the casa! Taken from inside of course because as I said it’s COLD out!!!

It looks like where Nasa faked the moon landing, doesn’t it? Very desolate and grey, and it’s been like this for a long while. So, the point of this post is that because of the lack of sunlight and inability to go outside, some of us (which definitely includes ME!) are susceptible to the “winter blues”.

Yep, that’s what it said this morning when I took my dogs out! Horrid!

Now here’s an important point that I want to be sure to make from the get go, there is a difference between being sad and a little blue during the winter and real clinical depression. I’m talking about the winter blues here, so if you feel you are clinically depressed (can’t get out of bed, feel suicidal, etc), please talk to a medical professional IMMEDIATELY.

My babies were smiling earlier in the winter too- now they’re freezing walking around their college campus!

What I’m talking about is something called seasonal affective disorder (SAD). It’s so aptly named because that’s the way I feel lately, a little sad. Here’s the 411 on SAD, it’s a feeling of fatigue, sadness and depression that grows as sunlight grows scarce. It’s differentiated from regular depression because unlike regular depression, it totally goes away in the spring and summer months. It’s been estimated that 20% of Americans are affected by SAD each winter.

The reason this happens is that as the days begin to darken and sunlight is at a minimum our health and mood is intricately tied to exposure to sunlight. SAD has long been associated with Vitamin D deficiency, in addition to more chronic depression. Vitamin D receptors appear in a wide variety of brain tissue, and activated Vitamin D receptors increase nerve growth in the brain, so it’s important for brain function and mental health in general. Take Serotonin levels, for example. The hormone typically associated with elevating your mood, Serotonin rises when exposed to bright light. Also, Melatonin rises and falls inversely with light and darkness. Like, when it’s dark your melatonin levels increase, which is why we feel tired when the sun starts to set. And when it sets so early in the winter, 4 pm?!!, we start to feel tired earlier than usual. Also, our circadian rhythms, or biological clock, is controlled by light and darkness and impacts hormones that regulate appetite and metabolism.

See? This is why we are more sad (lack of vitamin D), cranky (lack of Seratonin), tired (too much Melatonin) and hungry (circadian rhythms are off) in the winter. It’s not our fault, it’s darn winter’s fault! I always feel better if I can blame someone or something else!

Chewie trying to get as much sunlight as he can in these darky, gloomy days!

Believe me, though, when I tell you that this is nothing to make light of. It can really throw you off and make you feel pretty darn bad. However, I want to assure my wonderful readers that this is something we can conquer or at least minimize as much as possible. I’ve got a list for you that I’ve compiled from a number of sources (including the one who resides in my home when I needed additional assistance with this issue!) about ways to help make you feel better during the dark, cold winter months. I KNOW it will help you as it’s helped me a lot!

1. Exercise- Get Moving! That’s the best advice for when I’m feeling gloomy and tired, I ride my bike, kickbox, or take a jog with my dogs. Anything to get the blood flowing makes me feel so warm and happy. As Elle Woods in Legally Blonde said, “Exercise gives you Endorphins. Endorphins make you happy. Happy people don’t shoot their husbands. They just don’t.” Wise words from one of my favorite movies! 🙂

2. Go Outside– It seems like the last thing I want to do when it’s cold and gloomy out but I’ll tell you, it is the most effective cure for my SAD, especially when the sun is out. Sunlight is the best way to boost Vitamin D and seratonin so this is super important in the winter. However, even if it isn’t, I find that just getting a bit of fresh air makes me feel better. I’ve taken my dogs for a walk every day of this winter, except when it’s below zero outside or an ice storm, and it helps not only me but my dogs too. I think Chewie has SAD as well because when we can’t take our walk he seems genuinely bummed.

3. Light therapy– If there is no way to get natural sunlight, sun substitutes must be employed to help vitamin D production. I have a full-spectrum light box, and I use it every morning to help stimulate vitamin D and serotonin levels naturally. A good quality light box is around $150, and for me totally worth it to help give me a natural boost. I also advocate the use of ELECTRONIC BALLAST tanning beds. Most commercial tanning salons utilize magnetic ballast systems which generate potentially harmful electromagnetic fields (EMF), and the electronic ballast systems do not. I know this is a controversial topic. I know this because in my own family the fact that I have an electronic ballast tanning bed has caused a lot of angst and fighting. All I can say is that it is my belief, no my certainty, that sunlight (and tanning beds) DO NOT CAUSE SKIN CANCER. conversely it is the LACK OF VITAMIN D (or avoidance of sunlight) that causes cancer. Now, I have certain caveats to my beliefs in this regard, first, NEVER EVER BURN YOURSELF IN THE SUN/TANNING BED/OR ANYTHING LIKE THAT.I have not ever burned to my knowledge and I never intend to. Second, while it is not my belief that sun/tanning beds cause skin cancer, I know they cause premature aging of the skin so I always cover my head with a hat and my eyes with sunglasses when I’m in the sun. Third, everything in moderation. I only utilize my tanning bed twice a week because I don’t want to be one of those leather skinned old ladies who walk on the beach in Florida, even though I have one in my home. I mean, just because I have bottles of wine in my home I’m not going to drink them all at once, am I?

4. Supplementation– I highly recommend everyone to go and get their vitamin D levels tested. Any doctor can write a prescription for the test. Then, you’ll see how low it probably is. I say that because the National health and Nutrition Examination Survey found that 50% of children aged 1-5 years, 70% of kids 6-11, 50% of people under 60 years old, and 95% of all senior citizens are deficient or have insufficient vitamin D. So basically, many of us have low vitamin D. I had mine tested in the summer when I was getting plenty of sun and IT WAS STILL LOW. So I take a daily vitamin D3 (there are different D’s but D3 is the best one for absorption) supplement of 5,000 IU (international units). The ideal amount of vitamin D you’re looking for is 50-70 ng/ml and you want to maintain this year round. Vitamin D is key for so many other of our bodily functions, and low vitamin D has been tied to all kinds of cancers so this is one of the major things you can do for your health in general. I also take a SAMe supplement which helps increase serotonin levels. Remember, always buy pharmaceutical grade supplements and don’t buy them at the grocery store or a big box store. That way you know you’re getting a quality supplement that will actually do what it’s supposed to do. And always check with your physician before taking any supplements.

5. Cuddling– Cuddling up with your husband/wife/significant other/children/pets is one of the good things about this cold, miserable weather, and it benefits your body as well. Hugs increase your endorphins which are your “feel good” hormones, and when you’re chilly it feels so good to snuggle up with a warm body, so by all means, increase those endorphins and get warm and cozy too. You’ll all benefit from that! 🙂

6. Keep it bright– have a roaring fire in your fireplace, turn on the lights, and keep the shades/curtains open to let in as much light as possible. It will help stimulate vitamin D and serotonin levels.

7. Get enough sleep and the right kind of it- It’s important to stick to a pattern of going to sleep fairly early and getting up that way too. If we stray too far from our biological patterns of going to sleep when it’s dark and awaking when the sun rises it can disrupt the hormonal cycles of our bodies which can affect both mood and health. Aim for 8 hours of sleep per night, and try to get them at a reasonable time. I usually go to bed around 10:30-11 and awaken around 7. Insomnia is one of the biggest links between depression and health, with half the people who are diagnosed with depression also struggling with insomnia. Try to keep it dim in the bedroom and DON’T FALL ASLEEP WITH THE TV ON. Besides the noise the tv creates which can disrupt sleep, it also emanates blue light which is a stimulant and can keep you from falling into a deep sleep. In fact, eliminate all electronic devices in the bedroom. There are no laptops, ipads or computers in our bedroom, although we do have our phones next to our beds which serve as our alarm clocks. We have a tv too, however we don’t usually watch tv in our bedroom preferring to watch in the family room.

8. Proper Nutrition– The link between food and overall health cannot be overstated (especially by me). Avoid processed foods which have a detrimental impact on brain function and mental health in general because of the SUGAR PROCESSED FOODS CONTAIN. Because your gut actually produces more serotonin than your brain does, optimizing gut health by eating fermented vegetables and taking probiotics every day really helps with SAD. Also, increasing animal based Omega 3 fats is essential for mood, especially because your brain consists of about 60% fat and you need a constant input of them for your brain to work properly. A 2009 study showed that people with low levels of Omega 3’s were more likely to have symptoms of depression than those with higher levels.

There you go! That’s what I’ve learned about SAD and the ways to prevent it. Now if spring could FINALLY get here I know I’ll feel better. I’m also looking forward to our upcoming (3 weeks!) trip to a warmer state than Indiana which will really help as well. Until then, I will try to stay warm and utilize the strategies I’ve outlined above to help me cope. Let me know if you try any of them, and if it helps you too! Overcoming SAD will help you live a life of vitality- with Valerie!

Good night’s sleep? Don’t sell it cheap!

Ahhhhhh, for an uninterrupted night of sleep!!

I’ve been experiencing a few sleepless nights lately. You know those nights when you lie wide awake from 3 to 5 am, and then awaken feeling pretty tired in the morning? Those kinds of nights. Along with feeling tired the next day, I’ve also noticed a loss of concentration which is making the writing of this post much more difficult! So, I started thinking about the importance of a good night’s sleep and what I could do to help my readers (and myself) sleep better at night. This is what I came up with and I hope it helps you, and me!

According to a British study on Health.com, people who are sleep deprived, which is sleeping 5 hours or less per night, are at higher risk for high blood pressure and cardiovascular issues, as well as raising the risk for diabetes, alcoholism, depression, obesity and car accidents. And a study at the University of California-Berkeley determined that to be sleep deprived affects the area of your brain that controls your moods and concentration. I say true dat to that!

The question I wonder is why do we have trouble sleeping from time to time? There are numerous factors that affect ability to sleep. Now I know my college students would agree to the number one factor affecting sleep which is STRESS. If you’ve got a big presentation or test the next day, sleep might be difficult for you that night. Another thing that can disrupt sleep is extreme temperature fluctuations and environmental noise. You know how you can be sleeping and then the room becomes uncomfortably warm or cold and you can’t sleep? I’ve definitely experienced that in my life. Or, you’re sleeping in a hotel room with a noisy air conditioning system and once you awaken you can’t get back to sleep? Yep, that’s happened to me too. Changing work schedule or jet lag can also disrupt your sleep. An additional reason, and the one I think affecting me right now, is hormonal changes due to PMS, menstruation, pregnancy, or menopause (that’s my issue). Yuck!

Oh to be able to sleep like my children, and dogs!

So what can you do about this? First, sleep experts recommend establishing a consistent bedtime routine. This is one of the most important factors in sleeping well. That means taking a warm bath before bed, or doing yoga or meditation too. Anything that says to your brain, “relax and get ready for bed” is key here. The next thing is to try to go to bed at the same time every night, and get up at the same time in the morning. This includes weekends too, which isn’t difficult for me because I have my “furry alarm clocks” to awaken me between 7:00-7:30 every morning regardless of the day. Another key factor is to get enough exercise during the day. The more physically active you are, the better you’ll sleep because of the energy you’ve expended. Just don’t exercise too close to bedtime or it could keep you awake at night.

The next key to a good night’s sleep is to cut back on the caffeine, especially in the evening. I can’t drink coffee after dinner or it will keep me awake at night. Definitely not what I want! Limiting alcohol intake can help you sleep better at night too, did you hear that college students? 🙂 Oh and don’t watch tv or do your work on your bed, the bed should be only for sleeping and other relaxing activities. I like to read a “just for fun” book on my kindle to fall asleep, that’s not the time for a weighty political biography. Avoid big meals late in the evening because that can also disrupt your sleep.

The experts say that if you can’t fall asleep within thirty minutes of getting into bed, leave your bed and go do something relaxing until you feel sleepy. Then go back to bed instead of lying there tossing and turning half the night. Another tip is to do what my dad does and get a “white noise” device to block out environmental noises that can disrupt sleep. Here’s another great tip, one way to prevent insomnia is to TAKE A NAP! Yes, I know that doesn’t seem to make sense, especially to my sister, but as I said in my previous post “Nap your way to success”, a short (10 to 20 minutes) nap lying down in a darkened room can help you sleep better at night. I’m definitely going to be doing that this afternoon! Spending time outside is another way to sleep better at night, because exposing yourself to natural light sets your natural rhythms which helps you sleep.

Jac taking a selfie with a sleeping Danielle!

Also, dim the lights for up to an hour before you go to sleep at night. We do this while we are watching tv in the family room before we go to bed. It definitely helps us relax. Last, don’t obsess about not being able to sleep. Remember I said that the biggest reason for insomnia is stress, and the more we worry about falling asleep the more it stresses us so we have trouble falling asleep because of it.

There are natural sleep remedies that I feel are very helpful. Valerian is an herb that has a natural sedative effect and can be found in standardized extracts in health food stores. Melatonin is a hormone that regulates the wake/sleep cycle and other biorhythms. It can also be found at health food stores (and in my refrigerator!). It really helps to restore sleep patterns. Supplements that can be helpful are magnesium and calcium which are sleep boosters, especially when taken together. I take a supplement called Cal Mag + by American Biologics, which contains calcium, magnesium and other helpful minerals. I take two before bed, which helps with sleep. L-theanine is an amino acid that comes from green tea and helps keep you calmly alert during the day and more deeply asleep at night. Green tea doesn’t contain enough to boost REM cycles, you need to take a supplement that contains PURE L-theanine and follow the directions on the bottle. I’ve said it before, PLEASE DON’T BUY YOUR SUPPLEMENTS AT A GROCERY STORE OR BIG BOX STORE. Only purchase from a health food store or REPUTABLE pharmacy. Also, aromatherapy can be helpful for sleep and calm, especially lavender. Spritz REAL lavender spray on your pillow before bed, or purchase a lavender filled pillow.

So that’s how to have a good, healthy night’s sleep. I’m going to practice what I’m preaching starting today to make sure my sleep improves. If you’ve got a healthy sleep tip, please feel free to share it with me, or if you try some of mine, let me know if it helps you to sleep better. When you’re well rested it will help you to live a life of vitality- like Valerie!

HEALING Cold Remedies!

We’ve enter the cold and flu season again, haven’t we? Both Jacqueline and Danielle have been sick lately and this morning I awakened with a stuffy nose and sore throat- yuck! I thought it was timely for me to add a post about HEALING cold remedies. I say healing cold remedies because so many products on the market that are supposedly cold remedies are filled with chemicals and lots of ingredients that are not good for you and could actually make you feel worse than you already do! I remember I used to take Nyquil when I was a teenager. I woke up in the middle of the night the last time I took it, and my heart was pounding, I felt DRUGGED, I couldn’t sleep but I was so tired! I felt worse than before I went to bed. When I read the list of ingredients in Nyquil I was HORRIFIED, and I realized why I felt so drugged. There were so many different medications contained in it and they were all interacting in my body. However, when you are sneezing, coughing, and have a sore throat you need to manage your symptoms so you aren’t so miserable while your immune system is healing. With that in mind, I want to share our family’s go-to cold remedies that are not filled with chemicals and support our bodies while fighting off the viruses we get from time to time. Of course, please consult your trusted physician before taking anything, and if you’re really sick call 911 without hesitation. These products are listed in order of importance.

Transfer Factor is my family’s number one cold remedy!

1. Transfer Factor- This product supports the immune system with all natural ingredients. It is the absolute best immune system support out there and it is so powerful it deserves it’s own blog post! I take 4 of them three times a day as soon as I feel a virus coming on and often I never even have any cold symptoms at all. It works so well! You can get this product online.

The next most important cold remedy in my arsenal!

2. Oscillococcinum- Hard name to pronounce but wow does it work! It is a homeopathic and can be purchased at a health food grocery store. As the box says it helps eliminate body aches, headache, fever, chills and fatigue. I sent Danielle to the health food store on Wednesday to buy a box of this product and today she is feeling much, much better. You take it four times a day and I recommend you take it as often as you can. It makes a huge difference!

Third fave remedy right here!

3. Imu-Max- Now don’t be confused, this is a children’s product, but it REALLY helps support the immune system of anyone at any age while healing. It is an alcohol free, great tasting syrup, consisting of Echinacea and Bee Propolis. Echinacea is an herb that has been used for many years to fight colds and their symptoms. Bee Propolis is collected from bees and has antimicrobial activity. It’s really effective for upper respiratory symptoms, and we use it as a cough syrup. It is wonderful! Can be purchased at health food store.

Mucolyxir is our fourth favorite remedy!

4. Mucolyxir- It actually contains wild Pacific Salmon DNA that helps balance mucus levels. You only use a few little drops of this and after I took it this morning, I am not stuffy nosed anymore! It’s all natural and again it really works. This product can be purchased online.

Xlear is #5!

5. Xlear- One of my long time faves! It’s an all natural nasal spray and has xylitol in it which clears and moisturizes the nasal passages. You can get this one almost anywhere now, and can be used on people of any age. So helpful for a stuffy nose caused by viruses or allergies. Love!

Love my Manuka honey!

6. Manuka Honey- I’ve written an entire post about this so I’m not going to go into this one in too much detail. Manuka honey is honey made from bees in New Zealand that pollinate the Manuka bush. It has very special antibacterial and antiviral properties and I take a teaspoon of it three times a day whenever I feel a cold coming on. I let it melt down my throat to soothe my sore throat and help calm my cough. It is so effective! I also took this wonderful honey this morning, now I have no cold symptoms at all! Yay for me!

Love me some Sambucol!

7. Sambucol- This product is a black elderberry syrup that tastes really awesome and helps to support the immune system naturally. I ran out of it so I didn’t take it this morning which is a bummer. I’m making a trip to Whole Foods this afternoon to stock up on this and other products we’ve run out of! I highly recommend it for it’s immune boosting properties and it’s interesting black elderberry syrup flavor!

Love me some Emergen-C!

Another great Vitamin C product!

8. Vitamin C products- I take both Emergen-C packets and Zand Orange C herbal lozenges the second I feel a cold coming on. I actually keep the lozenges in my purse during cold and flu season and suck on at least one every day. They are all natural and taste really good. I put the Emergen-C packet in water and drink it. Vitamin C is well known to help boost the immune system. Don’t buy vitamin C products that contain sugar or other unhealthy additives. I buy the Zand product at a health food store, but Emergen-C can be purchased almost anywhere these days.

Last but not least!

9. Decongestant- You may be surprised that I included an over the counter decongestant in my list of healing cold remedies, and here’s why. Sometimes when my nose is SO STUFFY THAT I CANT BREATHE OUT OF IT OR EVEN SLEEP AT NIGHT, a decongestant can provide much needed relief. I only take 1/2 tablet and I make sure I don’t buy one that has all kinds of other ingredients in it that I don’t need. It can really help me sleep and sleep is the most important thing I can do to help myself heal.

So there’s my list of healing cold remedies. Now remember, I’m not a doctor and I don’t even play one on tv, but I am a lifestyle coach, a proponent of healthy living, and I’ve done my homework on this. I’d advise you to do your homework too and look into natural alternatives to not just cold remedies, but every other kind of remedy. I’ll write about more of them on my blog soon. Make sure to drink a lot of water when you’re sick, wash your hands, and get as much rest as you can. Refer to my earlier post for my chicken soup recipe. Research has shown that chicken soup has healing properties! Let others pamper you too, you deserve it! Let me know what your healthy remedies are and I hope you’ll try some of mine. They’ll help you live a life of vitality- like Valerie!

Sitting is the new smoking!

Cozy nights in front of the fire, Chewie sleeping, normal winter nights in my family!

I know that fall is coming and the weather is getting cooler, especially lately in Indiana. Soon it will be time for cozy nights in front of a roaring fire sipping hot chocolate (or wine!). This is a real Norman Rockwell moment, isn’t it? Well, all of those cozy evenings with cooler weather means more time sitting inside the house, and I’m emphasizing the sitting part. What I’ve learned is that sitting is not good for you. In fact, I’ll just say it, sitting is bad for you, like hazardous to your health bad for you! Read on for more info about sitting and what you can do to counteract the dangers of sitting.

Sitting around, watching TV- can actually be HAZARDOUS to your health!!

Now I’ll be the first to say that I love a good sit! Relaxing with my family and watching a movie is one of my favorite things to do. I am also an avid reader so I like to curl up with a good book and have a nice, long reading session. So when I say that sitting is bad for you I want you to know that I love sitting, but I have changed my sitting behavior as a result of what I’ve been reading about the dangers of sitting. Dr. Mercola references a study in which the results concluded that adults who spend an average of 6 hours in front of the TV per day cut their life expectancy by almost 5 years, compared to people who don’t watch TV. Another study found that people who sit for longest periods of time are twice as likely to have diabetes or heart disease, compared to people who sit only for short periods of time. Here’s the important thing and the thing that really changed my sitting habits, EVEN FOR THOSE WHO ARE ACTIVE (and I’d call myself an active individual), SITTING FOR LONG STRETCHES IS A RISK FACTOR FOR DIABETES, CARDIOVASCULAR DISEASE AND KIDNEY DISEASE. This is true even if you exercise regularly. So, in conclusion, it really doesn’t matter how much you workout, if you sit too long it negates all the positive benefits of your exercise.

Too much sitting can decrease your life expectancy by almost 5 years!

So why is sitting so bad for you? When you sit, the lack of muscle contraction decreases blood flow through your body, reducing the efficiency of your body systems. If you think about it, even if you exercise for 30 minutes to an hour a day and you sleep for 8, that still leaves 15- 15 1/2 hours a day- your non-exercise wakeful time. If most of that time is spent sitting you’ve got a major problem on your hands. Seniors are particularly vulnerable and need to make an effort to move more (Hear that Mama?!!). In another study Mercola sited that seniors who moved a lot during the day suffered fewer heart-related problems, suffered fewer strokes and heart attacks, were least likely to die, had less depression, less dementia, less cancer, less diabetes, and had low risk profiles overall.

With all of this compelling evidence that sitting is very bad for you presented, what can we do to live a healthy life? It’s a very easy solution- STAND UP! Another study was sited that found regularly standing up from a sitting position is more effective than WALKING. It’s because when you stand up your change in posture acts against gravity which is beneficial to your body, as does moving in any way. Sitting, because it’s low gravity, causes your body to deteriorate at a far more rapid pace than standing.

This is what I’m doing right now as I write my blog- I’m standing!

Now you might say, “How can I stand? I work at a desk all day?” Great questions and here is the answer: STAND UP WHILE YOU WORK. I’m standing right now as I work on my blog post as I frequently do. My kitchen island is the perfect height for me to stand and use my laptop.

An example of a standing desk.

Your next objection might be, “I don’t have a kitchen counter to stand at while I’m working and it will hurt my back to lean down to my desk.” I totally agree but they have these really cool standing desks. I first heard about them years ago because my dad has a bad back. He had to get a standing desk because he couldn’t sit for too long without hurting his back. However, now they’re all the rage and it should be fairly easy to get one.

This is what I do at 10 minute intervals while watching TV!

But what about when you’re watching tv? A standing desk won’t help you then right? Here’s what I do. I set my phone alarm to go off at 15 minute intervals while I’m watching TV or reading and then I don’t just stand up but I do 5 jump squats while standing. Then I sit down and enjoy my program or book for another 15 minutes. I do the jump squats because it is better to exercise my body while standing to achieve the optimal benefits. Sometimes I’ll jog in place or do regular squats to change it up. Mercola calls this intermittent movement and says you need to do this 35 TIMES PER DAY. That doesn’t mean you can stand up 35 times in a row and then sit for the rest of the day, it has to be spaced evenly throughout your waking hours.

Cool treadmill desk!

On that same note, instead of getting a standing desk, get a treadmill desk. I saw it on Good Morning America this week. One of the correspondents on the show got one of these and lost 25 pounds by using it during the day. I know they’re a little pricey, approximately $1500, but what price will you pay for your sitting induced bad health?!! Doctors appointments, medications, tests, etc, etc, etc… Cha Ching!!! To conclude this post, sitting is hazardous to your health and to counteract the ill effects of sitting you need to STAND UP AND MOVE, at least 35 times throughout the day like I do! Do this and you will live a life of vitality- like Valerie!

Nap your way to success!

Jac caught me napping while she was packing to leave for school!

Jac caught me and my dogs napping while she was packing to leave for school!

Now I can tell you that my sister will not like this post, so Paula I apologize for the topic I am about to discuss. I am going to talk about napping, not children’s naps but real adult nap time. The reason this post is relevant for me is that I went on a whirlwind long Labor Day weekend, traveling from Las Vegas back to Indianapolis, to Lafayette then back to Indianapolis, and finally to Chicago and back to Indianapolis. I had a great time and did many fun things but when I came home I was EXHAUSTED.

I don’t know about you but I feel guilty when I’m tired. I think about all of the things I need to do and say to myself, “Why are you such a wuss that you are so tired? Keep going!” But I’ll tell you, I like to nap but I’ve always felt guilty about it. I don’t nap that often, maybe once a month, but when I finally allow myself a nap I love it and I feel so much better after I awaken. However, I still feel guilty, like I’m a lazy slug so I never admit that I nap. My sister is very anti-nap which is why I began my post that way. I think many people equate naps with laziness and my sister isn’t alone in that sentiment. So in my usual myth-busting way I am here to tell you that NAPS ARE GOOD FOR YOU! Well, actually naps can be problematic under certain conditions which I’ll discuss also. As long as you wait to nap until you finish reading my post I’ll share what I’ve discovered with you. Here we go!

I returned the favor with a picture of Jac sleeping while she should be packing!

Napping has many benefits which include reduced fatigue, increased feeling of relaxation, improved mood, increased alertness, improved reaction time, better memory, less confusion, and fewer accidents and mistakes. These things are all great but the benefits will only be achieved when the following conditions are met. First, keep naps of a short duration, no more than 10-30 minutes. If you nap longer you’ll feel groggy and sluggish. Second, nap in the afternoon, optimally around 2 or 3 pm. That’s when the post lunch sleepiness occurs and a time when people typically feel less alert. Also, if you take a nap at this time of day it’s least likely to interfere with your sleep at night which is really important. Third, create a restful environment, a quiet, dark place with a comfortable room temperature and no distractions is best for a good, quality nap. Last, give yourself a few minutes after awakening from your nap to wake up before going back to your daily activities, especially if you need to have a quick response during those activities. We don’t want any accidents to happen while you’re awakening!

Danz napping after her knee surgery- a very necessary nap!

When shouldn’t you nap? There are certain conditions under which a nap is not advised. If you are an insomniac, and have difficulty sleeping at night, then napping is not recommended because napping during the day could make your ability to sleep even worse at night. Also, if you suffer from depression napping is not a good idea. Napping during the day could worsen depression symptoms. In addition, the sudden need to nap could be a symptom of a underlying disease or problem so make sure you get that checked out by a trusted physician if it happens consistently and you can’t determine the reason for it.

I don’t suffer from anything other than plan old busy life syndrome so I’m going to indulge in a nap when I need it and know that if I take a short nap in the afternoon under restful conditions and give myself a bit of time when I awaken before doing something that needs my utmost attention then I’ll be just fine. So nappers of the world, know that you’re doing something healthy for your body and soul, that allows you to live a life of vitality- like Valerie!

The times they are a changing!

Hi Vitality with Valerie readers! This will be slightly different than my other posts because I’m going through a time of transition in my life. My youngest daughter is graduating from high school this weekend and I’m hosting her graduation open house. This is a very challenging time for me because I am extremely close to both of my daughters, and when they leave for college this August it will be the first time that I will have neither of my daughters at home with me in 20 years! I define myself primarily as Mom and to have both of my little birdies leave the nest is emotional for me.

My babies many years ago!

The reason I’m posting about this is that we all go through times of transition and change in our lives, and this can be very difficult and stressful. Stress is debilitating for us physiologically. Studies have shown that stress can weaken your immune system, cause lack of sleep, lead to inflammation in your body (which can cause things like migraines and rheumatoid arthritis), can lead to substance abuse, weight gain, infertility, and gastrointestinal issues. Yuck! Who wants any of that?!

Well, the good thing is that we can counteract the effects of stress with some simple steps. This week has been very hectic and busy for me with party planning and helping my daughter with everything she needs to get through the graduation. At times I have felt very stressed and anxious, however I have utilized some important steps to overcome the stress and anxiety.

1. Down time- When I’m stressed my morning meditation time is more important than ever, even though sometimes I am tempted to skip it and use the 30 minutes to do something else that needs to be done. However, when I’m stressed that is when I need my calm, peaceful time even more so I make sure to fit it in, even if it’s only 5 minutes. As I’ve said before, whatever brings you a sense of peace and tranquility is essential to mental and physical wellbeing, so make sure you do that especially when stressed.

2. Ask for help- This is the most difficult one for me. I have a hard time asking for help and I suspect many of you feel the same way. It’s important to ask your partner, children, family members, and friends for help so that you don’t have to do everything yourself. I’ve done that this week and I have found that everyone is more than willing to help when I’ve asked them.

3. Exercise- This is another critically important component to relieving stress. Regular exercise is crucial in stress reduction among other benefits. Again, when I’m busy I am tempted to skip my exercise time in order to squeeze in other things. However, those to do list items will always be there and if I exercise I’ll feel better about tackling them. I usually exercise for 45-50 minutes per day, but this week since I’ve been so busy I have only gotten in 30 minutes, and one day I just walked my dogs for 20 minutes. I am fine with that because I know when things slow down a little I will go back to my regular workout time, and I’m proud of myself for getting a workout in when I have so much to do.

4. Rest- When I’m stressed I make sure to get enough sleep. I’ve been awakening earlier this week, around 5:30 or 6 am which is horrendously early but my brain starts working and I can’t sleep anymore. I’ve countered that by falling asleep a little earlier, around 10, because I need at least 7 hours of sleep or I’m not fit to be around! I feel like I have enough energy to get through the day so this is working for me.

My babies all grown up, where does the time go?!

Wish me luck in getting through this weekend and the transition time ahead of me this summer! If you have any other tips for dealing with stress that work for you, please feel free to post them here. Again, thank you for reading this, and good luck with your stressful situations!

Valerie

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