Gut-Brain Connection

Gut-Brain Connection

When someone says, “I have a gut feeling…” we all understand the importance of that intuition. Scientist are now posting findings that the nerves in our stomach are just as sensitive as those in our hands. Understanding this gut-brain connection can help us create more caring lifestyle choices.

Brain 1 and Brain 2

Most people think about all the nerves in our hands, mouth, and feet; this is the central nervous system. What is interesting is the nerves that comprise a network of nerves that line the digestive tract, aka the enteric nervous system: Brain 2. The second nervous system is a two-ply lining made up of 100 million plus nerve cells. This “the second brain” is in constant contact with the brain in our headl. Ever wonder why you feel butterflies in your stomach before a big speech, or get hungry when watching an ad for a restaurant. These are examples of the gut-brain connection.

Scientists thought the two systems communicate only by hormones produced by cells in the gut’s lining. This process happens once food or bacteria are detected. The cells release a message that prompts the nervous system to act accordingly. However, this process is now found to be more direct. Diego Bohórquez from Duke University discovered that the two nervous systems make physical contact to form synapses with nerves. 

How can we see this process?

Diego Bohórquez and his colleagues use a 3D electron microscopy to take a look at the guts. The images revealed that there are actually tiny protrusions in the gut that also have a foot-like portion that extends out. Imaging them in this way reveals a whole new structure. “It became evident that enteroendocrine cells have similar physical attributes to neurons, so we wondered whether they might be wired to neurons, too.” (ideas.ted.com) In the procedure, the cells of the gut began glowing green. This provides physical evidence that the sensor cells indeed behave as neurons. 

Feelers in the gut- neurons

The future…

This discovery can help further treatment research for conditions such as eating disorders, IBS, and more that are often under the label: psychological. These diseases all share a symptom, hyper- or hypo sensitivity to gut stimuli. “For instance, clinical observations have suggested that some children with anorexia may be hyper-aware of the food they ingest from an early age…Under normal circumstances, this process happens without detailed spatial and temporal awareness, but those children can feel what’s going on in there, which triggers anxious feelings.” (Bohórquez) These discoveries go beyond the gut to the lining other organs. Some examples include our lungs, prostate and vagina which all have sensor cells similar to our guts. “Future exploration will continue to uncover how the brain perceives signals from these organs and how they affect how we feel.” he says.”  (Bohórquez)

If you are looking forward to reading more about Unified Caring Association and other caring acts, check out our other blogs: Volunteering for Health, It all Starts with Self-Care, and Monitoring Health with Biofeedback. Or visit our website to check out our Caring News, membership benefits, and other healthcare tools! Would you like more? Follow us on Instagram, Tumblr, Pinterest, and Twitter!

Proactive Mental Health

Proactive Mental Health

Each day can bring about new challenges. The trick is to maintain a healthy and active mind to that you are able to be more resilient through stressful moments. We at Unified Caring Association (UCA) strive to provide our members caring tools and resources for mental well-being. These resources can help us all be proactive with our mental health. To start, let’s look at why having a strong mind is important.

Emotions

Strengthening the mind is connected with improving our emotional intelligence. According to an article in the “Journal of Abnormal Psychology,” the successful route to take is to incorporate a “positive activity.” A positive activity is often an activity that a person enjoys doing, such as meditation or writing letters of gratitude.  In this research article the authors, K. Layous, J. Chancellor, and S. Lyubomirsky, study the effects of positive activities on mental well-being. They state that “…promoting Well-Being can reduce negative emotions, negative thoughts, and negative behaviors.” Overall, maintaining happiness and a positive mental outlook leads to better physical health.

Memory

Our memories help shape us, our identities and our relationships. It goes without saying that our memories are very important to us all. There are tools to help strengthen our memory, such as UCA’s caring apps for memory fitness. Some of these apps are games that help build and strengthen our ability to recall information. Other apps can be puzzles to help with exercising the brain’s ability to problem solve. Other ideas that work well for us include learning a new language or musical instrument, as well as volunteering and socializing through acts of kindness. In conjunction with healthy nutrition and lifestyle, the mind is just like a muscle, it needs exercise in order to grow stronger and stay in shape. 

When to seek help for memory loss…

“If you’re worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities or if you notice your memory getting worse — talk to your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what’s contributing to your memory loss.” (Mayo Clinic)

Tips

There are many ways we can be proactive with our mental health. Being active in your community, sharing caring with others and yourself are some examples of working on your mental well-being. And as mentioned above, learning a language like Spanish or Japanese will streacha nd build your brain to be more resilient. Below are nine that we have come up with that can help strengthen our minds in different ways. Check them out to see how we all can build our mental health to be the best it can be!

Tips for Proactive Mental Health

Love our blogs and want to read more? Unified Caring Association has other caring blogs such as Advanced Directives of Peace of Mind, and Caring Challenge x 365 Days that inspire us all! We also share caring and inspirational posts daily on social media  (Instagram, Tumblr, Pinterest, and Twitter). Follow us to get a little extra caring in your day!

Meditation as a Tool for Healing

meditation and yoga

Meditation as a Tool for Health

At times life is chaotic, stressful and noisy. Luckily, there is a self-care tool available to use that can help calm the chaos of everyday. Additionally, this tool can help improve your health! This tool is meditation, also known as mindfulness activities or quiet reflection. Oftentimes when we quiet our minds, we are better able to cope with our everyday lives, during high-stress times, and even improve our overall health.

What is Meditation?

Meditation has many forms, but all forms have four main elements: a quiet space, feeling comfortable, a focal word or image, and allowing our minds to let go. For hundreds and hundreds of years, meditation has been used for increasing calmness and relaxation, coping with and healing illness, and enhancing our well-being. We can see how meditation has increased in popularity over the past five years; the number of people using meditation and meditation techniques has grown by 5%-15%.

Looking for Meditation How To?

When we look around the internet, there are many different articles and videos about how to meditate, much like the 15 Minute Healing Meditation: You Are Your Own Healer / Mindful Movement. Unified Caring Association (UCA) has a variety of meditation videos to help our members start and maintain a self-care routine that includes meditation. Our list includes videos and audio files that are uplifting and positive, relaxing and rejuvenating, as well as for healing and physical health.

Yoga and Meditation Videos

How does it help with our health?

Stress can increase our heart rates, blood pressure, breathing and more. It is harmful if the stress is experienced over a longer period of time. Our adrenal glands become taxed and “…overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs.” (Harvard Health Publishing) Recently, health studies have shown that meditation has beneficial effects in combating stress, thus preventing adrenal gland “burnout.” Meditation is a way to be productive while your attention is focused inwards. This self care induces more relaxation. “Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing and blood pressure during times of stress.  “It will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self, says Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness. (Harvard Health Publishing)

Results from research on meditation and the brain have been published and reviewed for years now. Benefits of meditation, or quieting the mind, are “…now being confirmed with fMRI and EEG instruments. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.” (Harvard Health Publishing) This reduced activity allows for creativity and problem solving to dominate without overtaxing the mind. (a.k.a. it basically becomes effortless and allows for new solutions to present themselves.)

Moving Meditation

One form of mindfulness or meditation is yoga. Most of us are familiar with yoga from the numerous studios dotting the streets and the even more videos online. Unified Caring Association also has a select list of videos to help members with their mental and physical health. An example is the YouTube video “Yoga for Complete Beginners” that blends the two ideas of yoga and meditation seamlessly. In this video, we are walked through a 20 minute meditation yoga combination that gets the body moving while the mind becomes restful.

Yoga

If you are looking forward to reading more about Unified Caring Association and other caring acts, check out our other blogs: Volunteering for Health, It all Starts with Self-Care, and Monitoring Health with Biofeedback. Or visit our website to check out our Caring News, membership benefits, and other healthcare tools! Would you like more? Follow us on Instagram, Tumblr, Pinterest, and Twitter!

Dancing for Happiness

Dancing for Happiness
Nietzsche dancing quote

Nothing evokes a feeling of dancing like the natural rhythm of a heart beat and the sway of the trees. We often have a natural inclination towards rhythm and music. We can see this in the unconscious swaying in a crowd during a moving piece of music, or when small children clap their hands when they are listening to music they like. This unconscious and spontaneous response relates to a human need for connection and expression of emotions, specifically happiness.

Unified Caring Association (UCA) celebrates different techniques and tools for developing and improving emotional intelligence and communication. Much like Moonbeam Feeling Packs, or the caring apps found on our website to help grow caring children and teens, music and dancing can help people express emotions. Almost every culture around the world has some form of music and dance. It has been “…discovered that people of different cultures react emotionally in the same way when listening to different types of music.” (Jennifer Delgado) Dancing and music help us communicate in social networks and are also useful for our mental and physical health. According to recent studies, a key to happiness is found through dancing.

And a 1-2-3-4

Psychologists at the University of Örebro tracked a group of teenagers who suffered from social and mental difficulties. Half of the group was asked to join a dance class that met twice a week; the rest continued with their daily routines. After two years, the psychologists found that the group that attended dance classes had less stress or anxiety and felt happier

This was backed up by another study conducted at the University of Derby. These psychologists worked with those suffering from depression. This group received “salsa” lessons for nine weeks. After only four weeks, improvements began to appear. After finishing the course, participants said they had less negative thoughts as well as improved concentration and a greater sense of calm, peace and tranquility.

Dance is an excellent therapeutic resource and has a positive effect on our lives. Australian researchers from Deakin University conducted an interview of 1,000 people. They found that the people who were dancing were feeling happier, more satisfied with their lives, relationships and health. Additionally, these people who incorporated dance into their lives were more easily able to achieve their goals.

Still need more to convince you? There is another report of psychologists at the University of New York, who discovered similar effects in children. 120 children, ages 2-5 years old, were exposed to different types of sound stimuli. Some of these stimuli were rhythmic and others were completely arrhythmic. The children that heard the rhythmic sounds followed the rhythms with body movement and showed more positive emotions and felt happier. If we take all four of these studies and put them together, we have a strong case for having a tendency to move to the beat of the music, and that dancing helps us feel happier.

The Science as to Why Dancing Improves Happiness.

While dancing, our brain releases feel-good endorphins that help us feel comfortable, relaxed, like we are having fun and are empowered. “Music and dance do not only activate the sensory and motor circuits of our brain, but also the pleasure centers.” (Jennifer Delgado) We at UCA agree with neuroscientists at Columbia University who claim that when we move along with a rhythm, positivity is amplified. 

Our bodies also respond to dancing in positive ways. As we move, our muscles relax, allowing us to sink further into the music and dance. Our bodies can easily release tension built up during the day. Our bodies become happier and more fluid in their functions, as well as more resilient to the daily activities.

Dancing is not just all about us and our brains. It is also a way to connect with others as much as connect with yourself. Dancing allows us to “…share experiences and meet new people, which has a very positive effect on our mental health.” (Jennifer Delgado

If we are to do something each week to help promote our happiness, we can dance. Dance in your kitchen, go to tango classes, or turn up some fun tunes and jump around with your kids! All of these will help your mind and body feel better and promote a happier connection with others.

Would you like to read more about UCA caring resources? We have other blogs on Mental Strength, How Can Mindfulness Help Us Solve Problems, and Moonbeam for Emotions! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Caring Cookbook

Caring Cookbook
cooking poem

Most of us love to cook with care. We gently wash the produce, plucking leaves off mint for tea, or even the act of folding whipped cream into a rich chocolate mousse bring joy into the world. With the holiday season in full swing, most of us are taking up our spatulas and pans to create scrumptious meals for ourselves and those we love. Just one trick to overcome… when will we have the time to cook a feast?! Unified Caring Association (UCA) has a solution for you! We have just put together a cookbook titled Care to Cook: Casually & Quickly. This cookbook is filled with caring recipes that are simple to make and delicious to eat!

Care to Cook Casually & Quickly

Our Goal

Nutrition is important for everyone, and can be overlooked in our busy lives. We want to  help people in our caring community plan meals to be healthier. This cookbook was created with those of us who are strapped for time. (Think about people who work two to three jobs, have families and have no time to dilly dally. Yet, they love home cooked food that is  flavorful and a delight to the pallet.) This cookbook is designed to provide recipes that are uncomplicated, yet delicious. Unified Caring Association members have access to this cookbook under the benefits tab for nutrition. AND soon to come, UCA will have a printed copy available for purchase in the Caring Community Store for all who visit to buy!

The Layout

At the beginning of the cookbook there is a short introduction and index. It is here that we can find suggestions for substitute for butter, salt, and more. Also there are suggestions for appreciation and gratitude for the food we eat. Following this is a nifty cheat-sheet for cooking times that are needed for produce, meat, poultry, etc. This sheet comes in handy at any point during a cooking adventure! Now we get into the index proper. We see a list of a variety of entrees, appetizers, desserts, and more. We just start to practically drool when we read over these recipes, and know that our caring cooks will too!

Taking a Sweet Sneak Peek

Below is a preview of one of the recipes that is in our caring cookbook, Care to Cook: Casually & Quickly. Try these candied pecans as a fun thank you holiday gift for those you care about. Whether they are your family, friends, or coworkers, they are sure to enjoy the gift given with kindness.

Candied Pecans

Whether you are heading to a party or just getting home from a long day at work, these recipes are a great way to take care of yourself and the ones you care for. We are glad to have this caring cookbook to help fuel our caring community. With the nutrition and TLC that comes from our food, we can continue sharing caring around the world.

Would you like to read more about Unified Caring Association? Caring Connection 24-7, UCA & Scholarships, How to Improve the World By Caring, and It All Starts With Self-Care are just some of our other blogs that are wonderful, quick reads. Or, check out our website to read more about Unified Caring Association memberships, caring communities, our Caring Challenge and more! We also love connecting with our followers on social media (Instagram, Tumblr, Pinterest, and Twitter) to share caring throughout the week!

Mental Strength

Mental strength can aid our focus and motivation, while also helping to achieve our goals. There are so many thoughts and activities in our full days that we often get burned out. Other than a nice relaxing spa day, doing yoga, or going on a hike, we can do small practices that help us build our mental strength. We at Unified Caring Association (UCA) were recently asked to look at how to explain mental strength and how to improve it in a caring way. We gladly took up the challenge! 

Mental strength is…

The short definition is: having the ability to maintain our self-confidence and drive during stressful activities. This ties into our resilience and being able to bounce back when we encounter stress. Some characteristics of mental strength are composure, persistence, positivity and self-motivation. 

When do we need it?

Maintaining mental strength is something we would love to have at all times. However, we are human and to be human is to juggle life. Sometimes as we elevate one part of our life, a different part lowers. The key is to refocus on each part as they are in movement. This is when we enact our mental fortitude. “…you need fierce determination and tenacity to reach your greatest potential … [it] will help you develop resilience to overcome those hazards and continue on your journey. Mentally strong people overcome setbacks with confidence, because adversity only makes them better.” (Psychology Today)

How do we develop it?

Building up our mental strength is much like monitoring and improving our physical health. Practicing each day, and doing activities that help exercise our mind is a big part of developing our mental resilience. Start with celebrating the small victories. We are more apt to continue building and maintaining a habit if we have positive reinforcement. For example, patting yourself on the back after holding your focus during a project. Like in meditation, learning a new sport, or getting better at math, practice makes perfect. Below we have a handful of suggestions found on the Forbes website for activities that can help build and maintain mental strength.

All of us are on a journey of self-care and developing our physical health, emotional intelligence and mental strength. That is how we become more resilient. With these skills we can bring more caring into the world for ourselves, families and community.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Happiness = Health

Happiness = Health

Unified Caring Association (UCA) spreads caring in many ways, one of which is through sharing caring research. Often we see notes about how feeling happy more often helps us feel healthier. Recently we came across an article by HarvardHealth Publishing that suggests that there is scientific evidence that positive emotions can result in a longer healthier life. We are all for that! Want to know more? Here are the short notes on how happiness can equal health.

Start on Happy Things

Begin with what makes you happy. Playing with your pets, helping the elderly at a senior center, or painting are just some of the things that people like to do that brings them happiness. Doing things that make you happy also help lower stress levels. Continually and consistently doing things that make us happy lowers our stress levels and could reduce risks of health problems like a heart attack.

3 Pathways to Happiness

During their research on positive psychology, Research Psychologists Martin Seligman and Christopher Peterson examined three pathways to happiness: feeling good, engaging fully and doing good. As seen through the testing of hundreds of volunteers and focus groups, it was found that these pathways contribute to happiness and life satisfaction. 

Feeling good relates to our ability to seek pleasurable emotions. These emotions focus on reaching happiness in an effort to maximize our pleasure and minimize our pain. 

Engaging fully in the pursuit activities that “…engage us fully, from the influential research by Mihaly Csikszentmihalyi. For decades, Csikszentmihalyi explored people’s satisfaction in their everyday activities, finding that people report the greatest satisfaction when they are totally immersed in and concentrating on what they are doing.” (https://www.health.harvard.edu/healthbeat/the-happiness-health-connection

When we are doing good and doing caring acts that helps others we generate more happiness. More poetically put, doing is “searching for meaning outside yourself, tracing back to Aristotle’s notion of eudemonia, which emphasized knowing your true self and acting in accordance with your virtues.” (https://www.health.harvard.edu/healthbeat/the-happiness-health-connection) This is a feeling that can happen when you are “getting in the flow.”

How can you know you are in the flow?

What does it mean to be in the flow of things? Is it a fast paced atmosphere where everything seems to be going your way? Or is it when we spend time laughing with those we love? Check out some suggestions below on ways to get in the flow.

-Time just flies by and you realize that you have been working long and hard without feeling tired. The “loss” of time is no big deal, and you would probably do the activity again.

-Your mind is not occupied with your activities of your internal thoughts. “You aren’t focused on your comfort, and you aren’t wondering how you look or how your actions will be perceived by others. Your awareness of yourself is only in relation to the activity itself, such as your fingers on a piano keyboard, or the way you position a knife to cut vegetables, or the balance of your body parts as you ski or surf.” (https://www.health.harvard.edu/healthbeat/the-happiness-health-connection)

-You are present in the moment. This means not thinking about the daily “to-do” list that is sitting on your desk, refrigerator, etc.  An example is that you aren’t thinking about such mundane matters as your shopping list or what to wear tomorrow.

-Keeping an active mind and an active body. This can be done through learning music, reading books, playing sports, or going for a hike.

-You work effortlessly. “Flow activities require effort (usually more effort than involved in typical daily experience). Although you may be working harder than usual, at flow moments everything is “clicking” and feels almost effortless.” (https://www.health.harvard.edu/healthbeat/the-happiness-health-connection)

It is clear that whatever we choose to do, if it makes us happy, it is good for our health. When we do good we can get a bonus boost when we are helping others feel good too!

Unified Caring Association is constantly striving to help create a more caring world. We love sharing more caring information on our website and through blogs that share caring in our community, activities, and reviews. We also send out caring posts on our social media accounts (Instagram, Tumblr, Pinterest, and Twitter) to give inspiration throughout the week.

Shaping Your Heart

Broken Heart Syndrome

Shaping Your Heart

“No other organ, perhaps no other object in human life, is as imbued with metaphor and meaning as the human heart. Over the course of history, the heart has been a symbol of our emotional lives… The very word “emotion” stems in part from the French verb ‘émouvoir’, meaning ‘to stir up.’ And perhaps it’s only logical that emotions would be linked to an organ characterized by its agitated movement.” (Jauhar) We at Unified Caring Association (UCA) continue to research and learn more about caring for others and for ourselves. In this journey we discovered a well spoken TedTalk by Sandeep Jauhar, a cardiologist and writer. In his presentation, we hear about how our emotions can in fact change the shape of our hearts.

The TedTalk from the Heart

Doctor Jauhar eloquently leads us on a journey during his speech. He recounts stories and examples of how the heart is affected by the mind and emotions felt by patients who are extremely happy or sad. “…we have come to understand that the connection between the heart and the emotions is a highly intimate one. The heart may not originate our feelings, but it is highly responsive to them.” (Jauhar) Doctor Jauhar continues on to explain how the nerves that control our unconscious processes like our heartbeat, can sense distress. This distress can trigger an abnormal fight-or-flight response that is often seen by signs similar to heart failure. Some examples are blood vessels constrict. The heart rate begins to gallop and there is an increase in blood pressure. All of these symptoms often result in damage. 

In recent history we have been more prone to seeing doctors uphold a scientific biological approach to heart. However with newer research and imagery we can literally see the heart organ change shape in response to emotions.  “[The heart is] more the domain of doctors like me, wielding technologies that even a century ago… were considered taboo. In the process, the heart has been transformed … into a machine that can be manipulated and controlled.” Doctor Jauhar states that there is a golden nugget resulting from this breakthrough. These techniques and solutions that doctors are currently prescribing to their patients need to be complemented by caring attention to the emotional well-being. This is reflecting upon the descriptions of the heart dating back to classical history. This is an era where it was believed that the heart was the seat of all thoughts and emotions; our lifeline.

To help explain this concept of how emotional health aids physical heart health, Doctor Jauhar cites a study published in the British journal “The Lancet” in 1990 called Lifestyle Heart Trial. This was a study based on a group of patients that had coronary (heart) disease. A portion of the group was given a ‘standard’ treatment plan (a.k.a. the control group). The other portion of the group was given an intense set of lifestyle changes. These changes included diet and exercise, stress management assistance, and support group activities. In the end, the group that was prescribed the intensive lifestyle changes by far was healthier than the control group. What is also interesting is  “…some patients [placed] in the control group adopted diet and exercise plans that were nearly as intense as those in the intensive lifestyle group. Their heart disease still progressed. Diet and exercise alone were not enough to facilitate coronary disease regression. At both one-year and five-year follow-ups, stress management was more strongly correlated with reversal of coronary disease than exercise was.” (Jauhar)

Broken Heart Syndrome

It appears that Doctor Jauhar is correct when he says, “…the emotional heart intersects with its biological counterpart in surprising and mysterious ways.” (Jauhar) This is best seen through a heart disorder that came on the scene about 20 years ago called “takotsubo cardiomyopathy”-“broken heart syndrome.” This is a disorder where the heart acutely weakens in response to intense stress or grief. Some examples of this syndrome are the sudden end of a romance or the death of a loved one, and even during a large widespread social upheaval, like a natural disaster. Doctor Jauhar displays a picture on the screen behind him of a normal heart, a broken heart and a takotsubo urn for which the syndrome is named.

Broken Heart Syndrome

The heart image in the middle is the broken heart, and looks very different from the normal healthy heart on the left. “It appears stunned and frequently balloons into the distinctive shape of a takotsubo, shown on the right, a Japanese pot with a wide base and a narrow neck. We don’t know exactly why this happens, and the syndrome usually resolves within a few weeks. However, in the acute period, it can cause heart failure, life-threatening arrhythmias, even death.” That is very serious. Interestingly, broken heart syndrome can be on set in relation to an extremely happy event as well. The main difference seen here is that the heart appears to react differently. The heart has ballooning in the midportion and not at the top as when the syndrome is from strife. Either way broken hearts are deadly, figuratively and literally. 

Animals Feel this Too

In 1980, the journal Science published findings on caged rabbits. These rabbits were fed a high-cholesterol diet in an effort to study cardiovascular disease in the rabbits. Much to the scientists’ surprise some rabbits became more diseased than others. “The rabbits had very similar diet, environment and genetic makeup. They thought it might have something to do with how frequently the technician interacted with the rabbits.” (Jauhar) The same high-cholesterol diet study was repeated with the rabbits, but they were divided into two groups. The one change was how the scientists interacted, or ignored the rabbits. “… in one group, the rabbits were removed from their cages, held, petted, talked to, played with, and in the other group, the rabbits remained in their cages and were left alone.” (Jauhar) After a year it was found that the rabbits who were interacted with and felt loved had 60% less aortic disease than the ignored rabbits. This is interesting because the rabbits as a whole all had similar cholesterol levels, blood pressure and heart rate. 

Keeping up with a Health Trend

It can be said that we are reaching the limits to what we can do for our heart health when we rely purely on biological processes. To keep the trend of discovering new ways to stay heart healthy something has to change. We will need to begin incorporating emotional health with our physical health. We can do this in various ways including strengthening our emotional intelligence. Doctor Jauhar clarifies that “The American Heart Association still does not list emotional stress as a key modifiable risk factor for heart disease, perhaps in part because blood cholesterol is so much easier to lower than emotional and social disruption.” (Jauhar) Taking the easier path is appearing to be less of a good long-term strategy. 

To keep up with our heart health we will need to begin using tools to increase our emotional well-being too. “Perhaps, if we recognize that when we say “a broken heart,” we are indeed sometimes talking about a real broken heart. We must, must pay more attention to the power and importance of the emotions in taking care of our hearts.” (Jauhar)

Watch the full TedTalk by clicking here!

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Wired for Gratitude

positive positive

Wired-for-Gratitude

We have been writing a lot about gratitude in the past month. And we wanted to continue sharing the research we have found on why gratitude is so good for our well-being. Gratitude is universal, spanning across cultures and history. We see many forms of gratitude such as giving gifts, time and status to honor to those around us.  To our surprise there was a study in 2012 by the John Templeton Foundation. It concludes “While 90% of respondents consider themselves grateful, only 52 percent of women and 44 percent of the men surveyed express gratitude on a regular basis.” These results are an eye opener to us. Based on the recent research that has been published gratitude is a key to success. Gratitude is a foundation for many other areas of our well-being. 

Positive Mind Makes for a Positive Body

When we embody gratitude we feel better and more energetic. This means that we are more likely to go out for hikes or other physical activities. We also are more likely to interact with those we love and be present throughout the day. Geoffery James comments on this in his article, Neuroscience Says Your Body and Mind Get Stronger When You Focus on This 1 Thing, “According to the Journal of Personality and Social Psychology, people who keep gratitude journals ‘reported fewer health complaints, more time exercising, and fewer symptoms of physical illness.’” (https://www.inc.com/geoffrey-james/neuroscience-says-your-body-mind-get-stronger-when-you-focus-on-this-one-thingdraft-1562273865.html?fbclid=IwAR0Q-D4cLzOmSlgYxtJTDBzl-u1s1bDStlmgOZIpJ1lnnoqgGSoQ3FHGGsQ) With this increase activity we see healthier and better sleep patterns, and reduced stress levels in those who practice more gratitude. According to a study published by National Center for Biotechnology Information“cultivating appreciation and other positive emotions showed lower levels of stress hormones [specifically] a 23 percent reduction in cortisol and 100 percent increase in DHEA/DHEAS levels.” (https://www.inc.com/geoffrey-james/neuroscience-says-your-body-mind-get-stronger-when-you-focus-on-this-one-thingdraft-1562273865.html?fbclid=IwAR0Q-D4cLzOmSlgYxtJTDBzl-u1s1bDStlmgOZIpJ1lnnoqgGSoQ3FHGGsQ) Both of these allow for a better mental capacity for handling the day and all of its challenges, as well as being key components to help heal the brain.

While we are on the subject of healthy bodies, it is important to note that having more gratitude leads to a healthier and stronger heart. Some of this can be from the increase in exercise and reduced stress levels we mention above. “A 2015 study by the American Psychological Association found that patients who kept gratitude journals for eight weeks showed reductions in levels of several inflammatory biomarkers while they wrote.” (https://www.whartonhealthcare.org/discovering_the_health)

A part of a healthy body is a healthy mind. In her article, Discovering the Health and Wellness Benefits of Gratitude, Linda Roszak Burton mentions three studies on how gratitude helps keep the mind healthy and promotes overall well-being. “A 2006 study published in Behaviour Research and Therapy found Vietnam War veterans with high levels of gratitude experienced lower rates of post-traumatic stress disorder…Stats Show Improved Mental Health – Recently published, the Journal of Research in Personality examined gratitude and grit to confer resiliency to suicide by increasing meaning in life…Emotional Well-Being – A 2007 study published in the Journal of Research in Personality found the relationship between gratitude and well-being leads to lower stress and depression and higher levels of social support.”  (https://www.whartonhealthcare.org/discovering_the_health

Gratitude and the Effects on Health at Work

One aspect of life that greatly affects gratitude and acts of gratitude is work. We can see that a leader who expresses how grateful they are will yield more productive output with happier employees. A study reported by Harvard Medical School and done by researchers at the Wharton School of the University of Pennsylvania found that “employees who were thanked by their managers made 50% more fund-raising calls than their counterparts who hadn’t heard the same token of appreciation.” We can be apply this to other industries. Just think of how wonderful the world would be in we heard more thank yous at work! This increase in productivity accompanies the idea that gratitude and appreciation creates feelings of being valued. Often when we feel valued we are in productive, healthy relationships. We also tend to have high job satisfaction, and motivation to do our best, working towards achieving the company’s goals. 

Our Bodies are Wired to be at Their Best When We Are Grateful

If we pull this all together we can see that our bodies and minds are at their best when we are maintaining gratitude throughout the day. We see an increase in healing in the mind and body. This in turn creates more energy and a drive for interaction with others. All of this leads to an increase in productivity with success shared by all. As the quote from Cicero states, “Gratitude is not only the greatest of virtues but the parent of all others.” We have access to a strong foundation of gratitude within ourselves. It is from this which all other aspects of our lives grow and thrive.

Read more UCA articles on gratitude, self-care, and well-being on our other blogs. Some examples are: Caring Through the Gift of Time, and Starting Steps to Self-Care. Thank you for reading our blog, and for being a part of a caring community! 

Letting Go for Better Health

letting go

Letting-Go

How often do we feel like we need to control something — everything — that is happening? And how often do we feel stressed during these times? Imagine a state of being that is relaxed where you are able to ‘go with the flow.’ Wouldn’t that be nice?! It is possible for all of us by practicing LETTING GO. It not only helps us feel better but has a strong correlation with being healthy on multiple levels. Letting go is simply a great way to care for the well-being for yourself and others.

Control = Stress, Flexibility = Calm

Insisting on controlling situations promotes a high level of stress. There are many studies that show this correlation. The inverse is true as well. When we adopt a flexible mental state, we feel more calm. We can all agree that less stress is good for our health. Letting go is a healthy thing to do. 

An example of letting go to promote better health is forgiveness. When we are in an unforgiving state of mind, we might be prone to more anger. This can color our perception of the world with bitterness. “ [We] become so wrapped up in the wrong that you can’t enjoy the present…Become depressed or anxious…Lose valuable and enriching connectedness with others.” (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692) If we begin to embrace forgiveness in our lives we begin to have healthier relationships with ourselves and others.  The physical health benefits are incredible as well! Our physical health improves by lower blood pressure, improved heart health and an overall stronger immune system. All of these and more help improve our self-esteem. 

Tips and Tricks for Letting Go

How can we begin a self-care journey with letting go? Of the many ways we can begin to learn about letting go we can look at practices like yoga or meditation. In short, during these activities your mind is allowed to relax and let go of thoughts, which then promotes a sense of calm. (To read more about meditation to improve your well-being, read our blog: Meditation: A Tool for Self-Care.) Unified Caring Association has some additional tools to help learn about what to let go in your life. There are Self Assessments on UCA site that help members sort through and make a self-care plan which can help us decide on what habits to let go of. If we get stuck or lost, there is a 24-hour counseling hotline available. Sometimes we just need to talk it out with an unbiased person.

Another tip is to use imagery. “When you notice yourself in the [sic.] control mindset imagine trying to climb the steepest mountain there is. Think about the amount of energy, time, and headspace that is consumed with trying to climb this mountain. This is control. Embrace the freedom that comes with letting go and not having the need to climb this mountain.” (https://www.huffpost.com/entry/10-ways-to-let-go-of-the-need-to-control_b_7305102)

This imagery can be in your mind or written down in different forms such as free-writing or lists. These writings can be about what you feel you need to control. Once the thing that you feel you must control is named, it can be let go. If the writing happens more frequently, this could become a form of journaling filled with affirmations to promote well-being, and become a form of grounding. “You are living in the future with the control mindset. You are already attaching yourself to expectations and setting yourself up for disappointments. So focus on grounding yourself. Maybe this means taking a walk in nature, calling a friend, or getting out of your home or office.” (https://www.huffpost.com/entry/10-ways-to-let-go-of-the-need-to-control_b_7305102) After grounding ourselves we find that we are more present. When the mind is present, it has the ability to embrace and promote gratitude; these help promote our well-being and a better life.

If a person begins to feel that a situation needs to be controlled, a suggestion is to take a pause. Check yourself. Ask yourself if the situation is worth the stress? Will my thoughts and feelings promote happiness, gratitude or help the well-being of others and myself? “… Forgive…do something kind for that person or friend. Kindness surprises and illuminates the heart…Build a mental picture of joy re-entering your mind and body… let go…[and] do something that makes you smile or laugh.” (https://thekindnesschange.com/2019/03/02/9-ways-to-choose-joy-over-anger/)

Releasing

Forgive and Grow

An overarching theme that we are seeing as we go through this blog is forgiveness. Ok, so forgiveness is a big part of letting go. Why not follow the old adage, “Forgive and forget?” But this might not be the best path for truly letting go. As we can see through studying almost any history forgetting leads to repeating. It would be better to forgive, remember and grow. According to Alex Pattakos, Ph.D. in his article titled, Why Letting Go is Good for Your Health, “Forgiveness means ‘letting go’ of our suffering. In effect, it has much more to do with our own well-being than that of the person or persons we forgive…Like any muscle, however, it has to be exercised to work well. Forgiveness can be very complicated. Sometimes we think that it equates forgetting, diminishing, or condoning the misdeed, but it really doesn’t. It has much more to do with freeing ourselves from its hold. Our ability to live our lives with love, understanding, and generosity is impeded when we don’t forgive.” (https://medium.com/thrive-global/why-letting-go-is-good-for-your-health-669c42eaaf27) This growing after letting go allows us to improve our lives by not repeating old controlling patterns and strengthening understanding, gratitude, and flexibility. With flexibility we become more able to remain calm and promote overall well-being.

Let go and grow.

If you would like to read more blogs about UCA, Unified Caring Association has more blogs like It All Starts With Self-Care, and Starting Steps to Self-Care. Or if you would like a dose of caring and cheer in your day? Follow us on Pinterest, Tumblr, Twitter, and Instagram!

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