Posts Tagged ‘optimal health’
Quick Turnaround
It was a novel adventure to hop Asher into the car to scoot up to the lake with little fanfare on Sunday afternoon and then return home the following morning. Cyndie met with a contractor to request a quote for some fixing up that is needed on the dwellings. The trip also gave us a chance to assess the status of the feared mouse infestation we discovered the last time we were up.
A mousetrap I left in a drawer had caught one, but the other trap did not snap despite obvious activity all around it. On the bright side, we found no other evidence of activity, particularly in the bed that was a mess when I climbed into it last time.
Asher was a very busy guy, scrambling to leave his mark everywhere we walked. I let him romp on the ice for a short distance, and he was thrilled to sprint around on the slippery surface, sliding, turning, and leaping in gleeful doggy fun. It’s too bad that our little ice patch in the paddock at home doesn’t offer him the same opportunity. It would be easier for him to leap over it than slide on it.
There were trace amounts of snow up north, but after we got home and went for a walk, it made the absolute lack of snow really stand out to me. Our property feels bone dry. Freeze-dried. Last winter, when we experienced a similar lack of accumulating snow, the temperature frequently rose above freezing. After our recent bout of extremely cold temperatures, the 10-day forecast shows a continued run of normally cold days and no hint of precipitation. This will be a very long spell of below-freezing, yet very dry weather.
So much for the prognostications of a snowier winter this year. At least for now. I have a suspicion there will be a couple of snowstorms here before winter is over.
The later in the season it comes, the greater the likelihood of a quick turnaround after a significant snow event.
In the meantime, I will admit to appreciating the lack of needing to plow and shovel. However, I’m at risk of developing an unhealthy attachment to sedentary pursuits on couches that lend themselves to easy snacking on deliciously salty and crunchy processed foods.
My quest for optimal health has developed a bit of a wobble, dare I say.
I should probably have a serious talk with myself one of these days about putting a quick turnaround on that trend.
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Sleeping Well
It’s one of those days. I can’t help it. When nothing specific has happened, it’s as if nothing but dreams start bubbling up in my head and flowing out of my fingers onto the keyboard. I suppose it doesn’t help that I gave in to an urge to rewatch the insane Steven Conrad dark-comedy-spy-drama series, “Patriot” last night. A lot of this series is like a bad dream.
Rewatching a much-loved television series is like visiting with old friends you haven’t seen in a long while. It’s why we returned to the beginning of “Reservation Dogs” after finishing the last season. We missed all the characters.
I’m wondering if the spy movie, “Argylle” might have triggered my memories of the “Patriot” series. I understand these shows aren’t for everyone, and I don’t know what my appreciation for them says about me beyond my comfort with dark humor, but they seem to ring some pleasure bells in my head.
Yesterday, I allowed myself to fade into a mid-day slumber in the recliner and dreamed I was floating with a life vest in some water and trying to answer a question Cyndie had asked me from her seat in a low-riding boat. As I attempted to answer I found myself sinking below the surface and I couldn’t do anything about it. My eyes wouldn’t open and my hands and feet wouldn’t move.
I thought to myself, “If I could just open my eyes…” but I couldn’t because I was sleeping at the time. And that is what woke me. My ‘dream self’ began to recognize that my ‘real self’ was asleep. I find moments of lucidity in dreams to be a gift.
Sleeping well enough to enjoy my dreams is also a gift. I do not take for granted my good fortune of having cultivated good sleep habits. I owe a lot of my sleeping success to the information I learned in Matthew Walker’s book, “Why We Sleep – Unlocking the Power of Sleep and Dreams.” I highly recommend it!
Since good sleep is one of the more important aspects of optimal health, it is something of a chicken-and-egg dilemma. There is a positive feedback loop in that good health allows for good sleep and getting good sleep is high up on the list of healthy things we can do for ourselves.
If you are out of sync, for either health or sleep, I don’t know if one is solvable before the other. Which comes first?
Don’t bother pondering the question. We can’t lose if we set our sights on striving for both at the same time!
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Long Term
Thinking long-term has become a key component guiding my choices in pursuing a rewarding, healthy lifestyle. In line with my desire to invert pyramids of dysfunction, I look at unhealthy practices and consider the results of not just ending bad habits but replacing them with something helpful.
Specifically, I like to pay attention to the types of behavior that are known to contribute to problems over time. An unhealthy diet is pretty straightforward in this regard. Eating a serving of anything that is obviously unhealthy won’t kill a person but if they did that for years, negative outcomes result.
Seems logical to avoid a prolonged habit of eating poorly. So, take it a step further and replace unhealthy food with nutrition-dense food as a long-term habit.
A person who eats poorly doesn’t check the next day to see if they are less well. In the same way, a person who eats healthy food shouldn’t expect to become healthy in a day. Many people check their weight every day as a monitor of their health. Cyndie and I don’t own a scale. My weight gets checked whenever I have reason to visit the doctor.
My day-to-day weight fluctuations don’t concern me. In the same way, I don’t check my retirement account value every day. It’s the long-term trends that indicate how I’m doing against my goals.
Most people know that it’s good to avoid dehydration, but it is common for people to allow their hydration to regularly fluctuate. I tend to think it is more helpful to my body to consistently function at a healthy level of hydration. What’s the worst that could happen if I’m wrong ten years down the road?
You might think my kidneys would get worn out but my practice is beneficial to them in preventing stone-forming crystals from sticking together. One bout of kidney stones was enough for me. That pain was off my scale.
When I’m well-hydrated, I feel more confident about stretching my muscles. Do you stretch every day? Does your dog or cat stretch almost every time they get up after a long lie down? It’s fun watching the horses do cat-like stretches.
I’ve learned to be patient and allow my body time to process a thorough stretch. It always strikes me as surprising that each time I prepare to stretch, I discover that my body has returned to the same limits of movement as the day before.
When I lay flat on my back and bend at the waist to lift my legs with my knees locked and bring my feet as far as possible toward my face, the stopping point is always the same and surprisingly limited. Then I do a hamstring stretching routine. After I have stretched, I revisit that first exercise of lifting my legs with knees locked and my back flat against the floor to see how much closer my feet come toward my head. The change is dramatic.
What do you imagine the long-term impact might be of regularly stretching for the rest of a person’s life versus not stretching?
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Greatest Accomplishment
I’ve been contemplating a life well-lived after remotely participating in a funeral online last week and then learning of an anticipated death in our friends’ family. Being in the phase of life when I’m closer to my death than I am to my birth, it occurs to me that my greatest accomplishments are quite possibly behind me as opposed to yet to come.
Most days, I feel that my greatest achievement happened when I took action to get treatment for depression. After many years of self-denial about what I was battling, receiving the confirmation of a professional diagnosis was the key that opened the door for my journey toward healthy thinking. Initially relying on medication and talk therapy to interrupt a life-long pattern of dysfunctional thinking, I eventually gained enough command of my faculties to cope on my own, medication-free.
One book I found helpful is “Undoing Depression: What Therapy Doesn’t Teach You and Medication Can’t Give You” by Richard O’Connor.
I still need to treat my natural inclination toward depression every day with healthy thinking, a reasonable diet, regular exercise, and good-quality sleep habits, but reaching the point where I don’t require support from the medical health industry is something I am proud to have achieved.
Last November and December brought a fresh challenge for me in managing the chemicals bathing my brain in the face of grief and fatigue. The combination of needing to first put down our cat, Pequenita, and then our dog, Delilah, mixed with striving to cope with Cyndie’s unexpected injury pushed me to my limits. I was the sole person tending to the horses (during which two highly stressful horse-health challenges arose), cleared snow after two significant snowfall events, and took over all tasks caring for Cyndie and the house while she is laid up.
The physical fatigue left me susceptible to allowing my old familiar depressive behaviors to return. I don’t find that worrisome because years of good mental health have provided a fresh setting for “normal” that I use for reference, allowing me to notice when intervention is warranted. I have a variety of options to employ but the key to being able to self-treat my depression is the “noticing” and consciously changing something in response.
Mostly, I change my thinking. My thoughts are a major trigger to the chemical reactions going on in my brain and body. Sometimes I just need a nap. Often times I just need more time. Especially when the trigger is grief.
Speaking of grief, the horses were giving me some grief recently. This is a case where it would have been nice to have a camera recording what goes on under the overhang when we are not around.
Somehow they picked up the grate in one of the slow feeder boxes and turned it sideways. I guess they’ve got some great accomplishments of their own to neigh about.
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What Priorities
Looking at the topic of mass shootings from this perspective really struck me this morning.
Sorry. We’re all out of mental health care.
Ouch.
Back up from the point a person is in need of professional health care and consider the years that led up to it. Every little action and experience contributes to our future selves. Day after day after day. We make our future by how we choose to behave today. Parents, you are molding your children’s future health.
What are our priorities?
Imagine a world where we focused our resources on education and family health, working to reduce poverty and inequalities for all people.
Sending love to all who are struggling or in crisis. There is no quick fix but if a person spends whatever limited energy they can muster on choosing a healthy option instead of an unhealthy one this day and then does so every day after that, improvement is made possible.
Maybe that will buy the 90-week wait time for access to talking with a professional.
Or not. Where are your priorities?
I vote we seek to enable a better world.
Prioritize HEALth! Love yourself enough to show yourself love. Loving ourselves is the first step to loving all others.
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Painful Loss
I knew Jennifer to be a precious, congenial, and amiable person, despite the experiences she lived through that drove her to multiple treatments for mental health concerns. Every time I saw her again after long absences, that remarkable dose of her true spark and desire to gain full command of her wellness glowed anew.
My idealistic goal of loving everyone on this earth is not always effortlessly achieved. Jenny was not one of the difficult ones. I loved her as easily as anyone.
It is devastating to have learned that she took her own life this week.
Those of us who knew and loved Jenny are experiencing the pain of losing the sound of her laughter, for good this time. It is we who must now reconcile the mental turmoil of the various roles we played in her life, of opportunities now vanished, hopes tarnished, with the burdens of sudden grief pressing down upon us.
As a person who has enjoyed great success in breaking free of the oppressive mental weight of depression, with all of its distortions of perception and its focus on imagined perils, I suffer deep heartbreak over instances where the interruption and amelioration of the affliction are unsuccessful.
There is debate about whether depression is curable or not, but there is general agreement that it is treatable. Good health requires maintenance, and being treated by professionals for depression can be a project of a lifetime.
In a way, good health habits are a self-directed form of treatment that keeps my depression at bay. It doesn’t feel focused on depression prevention for me because my healthy practices bring so many other rewards beyond just keeping my mind free from the dark dysfunctions that define the affliction.
Put simply, living healthy serves as a vaccination against the ills of depression for me.
It feels important to me to accentuate the time component of dealing with depression and frankly, all other aspects of a journey toward optimal health. I am profoundly moved by the length of time and variety of avenues Jenny navigated in her efforts toward health and well-being.
Good health does not happen in an instant as a result of a momentary desire to be healthy. It is a process that requires firm determination to stay on task for days that become weeks, then months, and ultimately, years. I often point out that a goal of getting healthy should be referenced against the number of months or years we allowed bad habits to weaken our muscles, add excess fat, compromise our livers, overtax our hearts, rob us of needed sleep, and ignore or misinterpret our full range of emotions.
May we always remember the best about loved ones who are no longer with us and seek inspiration from those fond memories for a determination to strive for our own optimal health in a journey that we renew every morning for the rest of our days.
Amen.
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For any occasion involving thoughts of suicide, free 24/7, confidential services are available:
call the National Suicide Prevention Lifeline (800-273-8255), or text the Crisis Text Line (text HOME to 741741).
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Future Me
I recently saw a news article on the topic of “health span” as compared to life span. If people live longer but haven’t taken care of their health, the golden years can be fraught with ailments instead of desired retiree pursuits. It gave me a new appreciation for how many of my present moment decisions are made with “future me” in mind.
Planting trees is a primary exercise in doing something for “future me.” Sometimes, it’s even more for generations that will be around after I’m gone. I like to point out the giant maple trees near our labyrinth with an invitation to imagine what it will look like in a hundred years when the fingerling we transplanted from beneath them has matured in the center of the labyrinth.
We could all do better by making more decisions each day with our future selves in mind.
Even when it comes to the water we drink toward healthy hydration each day, what we are doing in the moment actually pays dividends tomorrow. There is a time element to how our cells absorb, so to be at our peak tomorrow, we need to drink enough water today.
The planking and stretching exercises I do in the morning are a routine I adopted to strengthen my core for next year and beyond. A little workout at a time for a future me in ten years.
Scrubbing my mental health to purge negative thought patterns and replacing them with positive messages as a daily practice is absolutely a gift to future me. I have witnessed more than enough people who seemed to grow gloomier with each year that passes to inspire my goal of achieving the opposite.
With these life practices, I’m hoping “future me” will be happier and healthier than present-day me. I would be very satisfied if my health span and life span came out as close to even as possible.
Wouldn’t everyone?
I recommend allowing our future selves to guide all our daily decisions instead of just relying on the possibility of luck to bring us happy endings.
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Depth Perception
Whether it’s a movie or a particular song, or sometimes a tragedy reported on the news, messages with impact can hit us in the gut. I watched a program last night that touched a personal nerve in its depiction of a powerful memory I have about my experience of depression. It involves the illogical behavior of pushing someone away when what you actually want is just the opposite.
I would shun connection when all I wanted was to be connected. It’s dysfunctional, to say the least.
The healthy alternative to that involves reaching an authenticity that brings behavior and desires into renewed alignment. Say what you mean, mean what you say, then act that way.
It is a function of becoming perceptive to the full depth of what we are truly feeling. Learning to be entirely honest with ourselves and observant enough to direct our thoughts toward a healthy interpretation of reality.
There is also a valuable component of becoming aware to avoid fabricating perceptions that lack any evidence of truth. Don’t make shit up.
I am happy to proclaim the incalculable reward of profound joy and blessed peace of mind available to a person who learns how to treat their depression and do away with dysfunctional thinking. I owe a debt of gratitude to the medical community that contributed to my recovery over two decades ago.
Yesterday, Cyndie discovered the depth of our chickens’ disdain for carrots after tossing them some mixed vegetable leftovers.
A little while later there wasn’t a single scrap of anything other than carrots remaining. I suppose the overnight scrounging critters will be happy to clean up after them.
We’ve noticed that the processed chicken feed we put out gets passed over by pretty much all the wild birds along with our chickens in favor of anything else we make available. The chickens LOVE the cracked corn and mealworm snacks, so there is never any of that left lying around, but leftover or spilled chicken feed even gets passed over by the overnight scavengers like raccoons, stray cats, possums, and a fox that have shown up on the trail cam.
I had no idea they would have such a discerning palate.
I should give them more credit for the depth of their perceptions.
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Deepening Self-Awareness
At this very moment, take note of what muscle(s) you are unconsciously clenching in whatever position you find yourself. One aspect of deepening self-awareness involves moving our unconscious activity closer to our consciousness. This doesn’t mean we have to be thinking about every single breath or heartbeat, but you can become more “aware” while not being exclusively focused on each one.
Sometimes, awareness occurs within a split second, too. That’s all the time it takes to notice where your posture might be clenched. Then it’s on to the next attention-getter.
Maybe the rapid-fire jump of attention is the thing to notice. Slow a mind down and the body will happily follow.
The most valuable reward I have discovered with my growing self-awareness (a term I actually have an aversion to due to the unappealing aura associated with over-indulgence of said behavior) is an equal increase of awareness for those around me.
Coming from the perspective of the self-centered focus of depression to any increase in balance toward healthier attention for others has been a very positive boost for me in my journey toward optimal health.
In contrast, an unanticipated flare-up in nerve discomfort from the bulging of a degenerating disc in my lower back snaps my attention dramatically back to self over all others. Try as I might to avoid the onset of self-pity, the pull is stronger than gravity and almost as relentless.
Mind and body are engaged in a battle of wits at this point. Should I refrain from moving? Should I clench all the other back muscles to prevent my moving into a position where the mild discomfort becomes a jolt of stabbing pain? Will excruciating pain actually happen, or is that just an archived memory from when it did happen one other time years ago?
I’ve been treated with traction and therapeutic exercise over the years to ameliorate the impact of the worst symptoms. These days the impact is much more subdued. But the memories remain.
The daily planking exercises and yoga stretching I have been doing for the last few years have provided me with better core strength in my body than ever before, but that doesn’t stop degeneration. At this point, I credit the muscle-building effort with softening the blow of the failing discs and allowing me to continue to function, albeit a little stiffly, through occasional periods of decline.
I am slowed, not incapacitated.
There is another fella around these parts who is forging onward despite an uncomfortable affliction. The extent of frostbite our rooster Rocky suffered on his wattle and comb is clearly obvious.
It’s hard to tell if his growing orneriness is due to that or simply a function of his continuing maturation into the valiant protector of his brood of hens. For some reason, he has chosen to single out the Buff Orpington for ex-communication from the group. I’m guessing she was the previous dominant hen and he feels a need to go overboard in making the point he is now the one in charge.
Both Cyndie and I have needed to demonstrate our dominance over him lately to assure he understands the ultimate pecking order around here.
Rocky needs to improve his self-awareness to become a better leader who recognizes how everyone around him is feeling about his actions and behaviors.
Now check to see if those muscles you noticed being clenched a few minutes ago unconsciously tightened up again.
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Embracing Compassion
When the day comes that somebody asks you which side you are on between love and hate, how will your choices align?
Seeking to become a more compassionate person is not rocket science. Learning to open our minds to concepts beyond our comprehension takes a little practice, but since we start practicing the expansion of our understanding from the moment we are born, it is something we know how to do.
Unless something stifles our progress or we let ourselves forget that we can do it.
Compassion: | kəmˈpaSHən | noun …sympathetic pity and concern for the sufferings or misfortunes of others.
If parents raise their children with compassion, demonstrate compassion for others, and nurture the art of practicing the expansion of understanding, generations of more loving people will multiply.
We all do better when we all do better. – Paul Wellstone
There was a time in my life when I felt an unwarranted level of confidence about the way I perceived the world around me, and it involved a lot less grey areas than I am inclined to accept today. There was also a time when I could read small print without glasses. My understanding has expanded and continues to expand.
Sometimes, I find myself unable to understand things I see about the way people behave and the messages they convey, but I strive to become open minded enough to choose to love them as best as I can muster. That effort is a work in progress at times, I’ll admit, but the desire to be more compassionate endures.
Last night, Cyndie and I stumbled onto the CBS broadcast of “Play On: Celebrating the Power of Music to Make Change,” a benefit concert of music crossing multiple genres that radiated compassion and love. The pandemic and renewed push for social justice in the face of repeated police violence against people of color are igniting an energy momentum that deserves to burst forth with a new level of compassion throughout the world.
I hope people will choose to join the side of love.
Too many are facing hunger every day. The world needs more love and compassion.
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Relative Something 