One hour a week staves off disability

Unfortunately, pain, not prevention,  is my primary motivator:  When a body part hurts or doesn’t function I research, try healthier behavior, seek help or advice . . . I change and when I feel better revert to old ways.  

Freddie, however, keeps me walking and hopefully keeps me from being a 2 in 5 statistic*   (jw)

The goal was to see what kind of activity would help people remain free of disability:
Study investigators analyzed four years of data from more than 1,500 adults in the national Osteoarthritis Initiative from Baltimore, Pittsburgh, Columbus and Pawtucket, Rhode Island. The adults all had pain, aching or stiffness in lower extremity joints from osteoarthritis but were free of disability when they began the study. Their physical activity was monitored using accelerometers.

“Just one hour a week of brisk walking — as if you are late to an appointment or trying to make a train — staves off disability in older adults with arthritis pain, or aching or stiffness in a knee, hip, ankle or foot.”**

Less than 10 minutes a day to maintain your independence.

_________________________________

*An estimated 14 million older adults in the U.S. have symptomatic knee osteoarthritis, which is the most common form of osteoarthritis. Approximately two in five people with osteoarthritis develop disability limitations.

Federal guidelines recommend older adults with arthritis should participate in low-impact activity. For substantial health benefits including reducing the risk for heart disease and many other chronic diseases, these guidelines recommend older adults participate in at least 2.5 hours a week of moderate-intensity activity.

Colors to give you a mood boost

For the last 15 years I’ve been in a turquoisey mood and painted several walls in the house bright turquoise.  For much of my life Red was my favorite, color, tan and beige followed me around during a very painful time in my life, the last 10 years I’ve loved teal, turquoise – all the shades of blue-green.  Lately, I’m drawn to lime green, yellow, orange(I probably need to eat more fruit).

It bothers me when “experts” tell me what colors “MEAN” (like red means anger or black means depression).  On the other hand, HOW colors impact our moods make sense since sight cues go directly to our brains and create a neurochemical response.  (judy)

No matter where your home décor preferences lie, there are certain colors that you may want to consider using as accents around the home, because they can actually help boost your mood and make you happier.

There is scientific evidence to back it up.

Science says yellow and green home decor can help to make you happier when spending time at home.

According to research done at the Vrije Universiteit in Amsterdam, Netherlands, one study showed that adults felt happier when in the presence of yellow and green. Since these two colors remind us of sunshine and grassy green fields, we’re not surprised at these findings. After all, studies suggest that spending time in nature helps to fight depression.

“We all have natural reactions to color – a clear blue sky can make us feel more peaceful; a bunch of daffodils, more optimistic. So it’s no surprise that the colors in your home can have an impact on your mood, too. Red, for instance, tends to be stimulating, and blue, calming”, says color researcher Nancy J. Stone, PhD, a professor of psychology at Creighton University. How pure and bright a color’s shade is can come into play, too, as well as personal associations with the color. Here’s how you can tap into the power of color to feel happier, calmer, or more inspired – without a huge paint job.

Blue for calm, good for bedroom, bath*

Red and violet help boost energy — good for the home office. You would think red and violet would also be good for kitchens.  

Maybe I’ll paint our kitchen red & violet and see if the energy boost helps me lose weight. 

judy

https://www.philstar.com/the-freeman/cebu-lifestyle/2016/06/25/1596481/power-colors

 

Your Brain on Chocolate Chip Cookies

What is your preference?

Soft and gooey?
Crisp and crunchy?
Semisweet chocolate?
Milk chocolate?
Bittersweet?

Some research suggests that ingredients in chocolate chip cookies may have additive properties. Take sugar: Evidence in humans shows that sugar and sweetness can induce rewards and cravings comparable in magnitude to those induced by addictive drugs, including cocaine.

Oh Noooooooooo

Then there’s the chocolate, which, in addition to sugar, contains small amounts of a compound known as anandamide. Anandamide is also a brain chemical that targets the same cell receptors as THC (tetrahydrocannabinol), the active ingredient in marijuana that is responsible for its mood-altering effects.
(That’s not to say chocolate will produce the same “high” as marijuana, but there may be a chemical basis for the pleasure we get from eating chocolate.)
“According to Gary Wenk, director of neuroscience undergraduate programs at the Ohio State University and author of “Your Brain on Food,” high-fat, sugar-rich cookies will raise the level of anandamide in our brains independent of what’s in the cookie, because it’s our body’s response to eating such a tasty item. “The fat and sugar combine to induce our addiction as much as does the anandamide,” Wenk said. “It’s a triple play of delight.”‘

Oh Nooooooooo

Texture and flavor: Key to a cookie’s addictive characteristics

The flavor of chocolate chip cookies is “. . . a beautiful amalgam of caramelized butter and sugar,” the result of the browning of butter and caramelizing of sugar while it bakes. The combination of the toasted grain with the browned butter, caramelized sugar, vanilla and chocolate are “the beautiful rich flavors that blend together in a chocolate chip cookie.  And as the chocolate melts, it becomes more aromatic and punches up the flavor.”*

A happy indulgence

“The main thing is not to think of food as good food and bad food. It’s all good. It’s how much you eat of it,”
So whether it feels like a true “addiction” or not, indulging in a chocolate chip cookie or two should be a happy experience.

Oh Yessssssssss

*Gail Vance Civille, founder and president of Sensory Spectrum, a consulting firm that helps companies learn how sensory cues drive consumer perceptions of products.

How to change your own neurochemistry to feel happier

There is power in positive thinking–and the power comes from you.  and what you can do to have more “happy” neuro-chemicals. 

SEROTONIN & POSITIVE THINKING

As far back as 2007 scientists* measured how positive thoughts change brain serotonin levels which is another key neurotransmitter in happiness. Professional actors were used since they could keep up an intense emotional state.   Using a PET scan researchers found that focusing on happy memories resulted in increased uptake of the serotonin building blocks. Focusing on sad memories resulted in lower uptake. This supports the since replicated conclusion that we, by choosing to focus on happy thoughts, can self-regulate our brain’s neurotransmitters and change our brain’s chemical balance to support happiness.

DOPAMINE & MEDITATION

Another study shows why meditation makes monks among the happiest people on earth,

Dopamine is also crucial for happiness and relaxation, Researchers examined the changes in dopamine during meditation using positron emission tomography (PET) scanning on meditators.  The dopamine increased significantly in an area called the basal ganglia during meditation. This is the first evidence that by focusing our thoughts, we can alter how the neurons in our brain fire, and increase dopamine release.

No prescription needed, no side-effects from medications.  Your only cost is a bit of practice focusing on positive memories and thoughts or, if you are more ambitious, a bit of your time to learn to meditate. 

The Journal of Psychiatry and Neuroscience

 

Evolution lets you off the hook. This makes perfect sense.

I never thought of myself as a perfectionist because I never have done anything “perfectly”.  

Are you a perfectionist? Do you, too, think you need to do your best and are hard on yourself because your best isn’t perfect?

P is for Peggy Perfect

I now have the “perfect” excuse to not be perfect. I can blame evolution.  

What a relief.

Everyone has on average 400 flaws in their DNA*

“As life evolved, new abilities and new forms of life were not started anew, but grew out of what was there already. What existed just changed a bit, and those changes gave a new ability, a new advantage. Since new life was built on what already existed, the perfect solution to a  new environment wasn’t always available, only what could easily develop from what already existed.”

What was workable, what was good enough, survived. Good enough meant it allowed the plant or animal to survive. And to be better than other solutions. But not necessarily perfect. So we are not perfect, and we do not need to be. We need to be good enough.

“The research gives an insight into the “flaws that make us all different, sometimes with different expertise and different abilities, but also different predispositions in diseases,” said Prof David Cooper of Cardiff University, the other lead researcher of the study.”

“Not all human genomes have perfect sequences,” he added. “The human genome is packed with pervasive, architectural flaws.”

How life evolved means we are not perfect, nothing is perfect, and we do not have to be perfect because perfect isn’t what life is about. Life is about good enough.

https://www.bbc.com/news/science-environment-20617312

*The evidence comes from the 1,000 Genomes project, which is mapping normal human genetic differences, from tiny changes in DNA to major mutations.

 

A Happiness Hack – “Eau de Grass”

We’re excited to let you know that we are compiling all the Happiness Hacks we’ve posted.  Here’s a “hack” that that surprised us.

Mow-on by Peggy

Mowing my lawn always makes me feel good.   I’ve figured it was because I love being outside and mowing was good exercise.  However, it’s a pretty small lawn and I don’t get a lot of exercise. I was surprised to read about research done at The University of Queensland in Australia finding that the smell of freshly cut grass increases feel-good neurochemistry in the brain.*

Their studies convinced the researchers cut grass smell was as powerful as well-known scents like:

 lavender, cinnamon, vanillacitrus, baby powder, pine, rose, rosemary, sunscreen and peppermint

They isolated the chemicals to create cut-grass aroma and have bottled it.  You can buy cut grass smell!

. . . or you could mow your lawn. Use a push-mower to get a twofer – aerobic exercise & happy aroma.

After all, your nose is very close to your brain . . . and connected to your happiness!

*University of Queens land researchers found that the scent of cut grass works directly on the amygdala and hypo-campus and makes you happier and less stressed.  They created a spray with the scent of cut grass called SerenaScent

 

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The Chocolate Express

One of my fibromyalgia main symptoms is chronic fatigue.  At it’s best, my entire body feels heavy and aches.  At it’s worst, I feel like I’m trying to run through quicksand which is up to my eyebrows . . . even when I’m sitting down.  I sleep 8 – 10 hours every night and wake up every morning feeling exhausted and achy.  Not a very pretty picture . . . However, I’m one of the lucky ones who is able to function and not incapacitated.

Because of the chronic fatigue I’m always on the alert for things that may help . . . and here’s my favorite . . . 

Scientists recommend eating chocolate for tired people.

Few know that the feeling of chronic fatigue is the fact that the body makes negligibly small amount of the hormone serotonin, responsible for feelings of joy and happiness.

American scientists conducted a study and found out which product can best produce serotonin and help to cope with chronic fatigue:

Everyone knows that chocolate improves mood, because it improves the production of serotonin.

It turns out, “. . . it is bitter chocolate – just 50 grams of this delicacy, is capable of preventing physical and emotional exhaustion, and to help cope with fatigue.”

To establish the production of serotonin in your body, people need to eat every day half tiles of dark chocolate for two months.

YA HOOOOOOOOOooooooo

(jw)

http://micetimes.asia/named-another-unique-property-of-chocolate/

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