Relative Something

*this* John W. Hays' take on things and experiences

Posts Tagged ‘optimal health

Occasional Lapse

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Despite any perception my blogging may lend to the contrary, the path I am on in a quest toward optimal health in mind, body, and soul is not one of unwavering perfection. It is not uncharacteristic of me to fail to live up to my own expectations at random intervals along the lifetime trek of intending to make healthy choices.

The secret to success hides in one very simple and obvious step. Never let an occasional lapse permanently redirect focus away from the primary long-term goal.

In an exercise toward teaching by example, I am sharing today’s post for your reference, but I am really writing this message to myself. I need to take heed of this:

It is okay that I failed miserably on Saturday to control my impulse to eat too much Chex mix. Also, overindulging on the arguably best blueberry scones Cyndie has ever baked, in addition to the generous serving of her banana cake with homemade dark chocolate ganache frosting, and then, come dinner time, agreeing with Cyndie that neither of us felt hungry enough for a meal.

An hour later, giggling like kids left unsupervised, we decided to have a bowl of ice cream as our dinner, instead. Oh, so despicably decadent.

Does this mean I have given up on striving to limit my daily dose of added sugar to World Health Organization suggested levels? No, it does not.

It means I ate more carbs than I should for one day, despite my goal to do otherwise. That’s all.

By the next day, I was back on track measuring my servings to monitor my intake.

Luckily, I have a new taste treat to satisfy cravings on the cereal front, thanks to Cyndie’s willingness to explore the grocery shelves for lower sugar options for me.

Even though it was Gustola Granola I was gushing over a month ago, my desire for variety drives me to seek alternatives to exclusively eating granola for breakfast during the week. Today’s cereal-crush is Heritage Flakes® from Nature’s Path Foods.

It’s got millet! Say no more. I have a thing for millet.

Oh heck, I will say more. Heritage Flakes cereal has only 5 grams of added sugar in a serving size of 1 cup! That’s impressive. I generally need to limit my serving sizes to 1/4 cup of most cereals I like in order to stay close to 5 grams.

That doesn’t mean these flakes don’t have a sweetness to them, though, but it’s a more satisfying sweet coming from the multiple grains. That wonderful flavor is then bolstered by a fantastic crunchiness that really helps to set this cereal apart from most others.

With that, I will say, “Onward toward optimal health,” regardless my occasional temporary lapse!

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Unintentional Meditation

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The truth is, I just don’t know what to think. There is a simple solution for that, though. Sometimes I just don’t.

Think, that is. Maybe that is my version of unintentional meditation.

There are plenty of days that boil down to just putting one foot in front of the other. Some people do a better job of that than others. I believe there is an art to finding a way to carry on with a seemingly endless routine, regardless of having either a preconceived intention or none at all, on any given day.

Being something of a “both/and” person, I have no problem reconciling the odd combination of experiencing two opposing emotions simultaneously. More often than not, it is probably fair to say that I feel both happy and sad all at the same time.

Whatever gets you through the day is okay.

There is an interesting dynamic in the process of striving to become more healthy with time. Like peeling an onion, or zooming in for a closer look, new opportunities for improvement keep coming into view as progress is achieved. It’s as if someone keeps moving the goal line of optimal health farther away as I approach.

Progress begets progress, and so in one aspect, advances –both mental and physical– seem to come a little easier with time. But, there is also a change in the rate of improvement over time which makes it harder to perceive ongoing gains being achieved.

Of course, I have chosen love as my secret –or not so secret– weapon of choice for solving life challenges. I need to remind myself to love myself and send love to others all along the way. It helps to sooth angst over plateauing progress and energize doldrums that might begin to weigh me down.

The biggest success I hope to celebrate someday in my life will be a time when I discover that I am beaming that self-love and love for others without needing to think about it.

Wouldn’t that be a fine ambiance in which to live?

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Mental Health

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Every day. A quest for optimal health is an every day endeavor. Just as I make conscious choices about the food I eat and the exercises I do, I also tend to my mental health every single day.

May is mental health awareness month. Pay attention!

I am eternally grateful for the professional treatment I have received, and the educational information I’ve been given, to successfully resolve a depression that negatively colored my perspective for much of my early life. Today I enjoy the ability to more fully enjoy good moments, and recover much more quickly from bad ones.

Mental illnesses are treatable. They deserve the same healthy attention that our physical illnesses get.

Mental illness deserves to be free of stigma. Learning to be comfortable discussing mental disorders does wonders for both those of us who experience them and those around us who don’t. With a statistic of 1 in 5 Americans affected by a mental health condition, nearly everyone has a connection that deserves attention free of stigma.

Choose health. Optimal health. Mind, body, and soul.

Break the stigma.

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Twenty Years

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Six months into 2019, I will reach another decade milestone of birthdays. It will mark the entrance to my fourth life span, as measured by my twenty-year segments of life. My perspective goes like this: From birth to age twenty, it seems like a mind-boggling amount life experiences.

We know almost nothing when born, basically starting with little in the way of consciousness, then progressing to a fully functioning adult –give or take a few/some/many skills; individual results obviously vary. Using those first twenty years of life as a benchmark, the changes in the next twenty years aren’t so dramatic.

But here’s the key: It is still the same span of time in number of years.

If it felt like a lifetime of experiences to get to twenty-years-old, then use that same reference to view life from twenty to forty. Don’t devalue that second span of twenty years just because of how much you already knew when it started.

Same thing again when reaching sixty. You have lived from zero to twenty, three times by sixty years old.

Young people may naturally perceive small differences between people in their sixties or eighties. But considering it from the twenty-year reference, that difference is another lifetime.

Last fall, my health insurance provider mailed me a notice that it was time for my annual physical. You know, that annual physical that I get around to every four years or so. As the calendar rolled over to the new year, the one where I will turn sixty, I felt motivated to make the appointment.

Now that I’ve survived that nuisance cold I picked up over the holidays, I’m in great condition for a well-health check. Problem is, I don’t want to bring up any symptoms of aging for fear the doctor will want to sell me a battalion of pharmacological solutions.

Among nuisance details like age spots on my skin, and declining testosterone induced nose/ear/eyebrow hair growth, I’m recognizing new and increasing signs that my oft-sprained ankle from years of sporting activity is sending very arthritic aching signals lately.

The ankle pangs provide a compliment to the arthritic thumb pain that my hand doctor discouraged me surgically treating when I sought advice on it after the family trait showed up in my left hand about a decade ago.

Being uninterested in long-term prescription treatments, I would like to delay a standard routine of osteoarthritis pain medicines as long as possible.

I’ll focus my next twenty-year life span toward optimal hydration, controlled sugar intake, healthy meals (portion control!), regular planking and stretching, clean air, positive mental focus, regular dental checkups/eye exams, interacting with our animals, and sending love to everyone, in attempt to manage the ravages of time.

Who knows? Maybe in another twenty years, they will have perfected the art of genetically re-engineering epigenetic changes or senescent cell management, and aging will be a thing of the past.

Twenty years seems like a lifetime of experience, though, doesn’t it?

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Increasing Love

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It’s simple. Last night I scanned the headlines of my news feed and didn’t find anything other than gloom and doom. Shortly after that, I happened upon the PBS Frontline episode, “Documenting Hate: New American Nazis.”

It was unsettling, to say the least.

There is only one response I can muster. Love, and more of it.

A lot more of it.

Please join me in growing more love. New love. Feel love. Conjure it in your mind from your heart and your soul.

Send it out to every corner of your world and beyond.

Love one another. Love your neighbors. Love your enemies. Love those who are so damaged they only feed on hate.

Send love to leaders who provoke and promote hatred in all its forms.

We have the power to generate unlimited amounts of love. Don’t take that for granted, and for the good of the human race, don’t for a minute neglect this most precious of resources.

Grow your love and throw your love out into the world with reckless abandon and laser-like focus.

All we need is love. Love is all we need.

And as an added bonus, a loving hug is icing on the cake.

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Written by johnwhays

November 21, 2018 at 7:00 am

Other Examples

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As long as I’m on the subject of sticktoitiveness, there are two other examples in my life that have slowly rewarded me for staying the course day after day, in one case, for years.

When I finally took action to address an addiction to sugar which manifested in cravings that controlled my decisions, I had no idea what lay ahead for me. I had previously experimented with simply cutting out desserts and cookies or candy treats for a random period of weeks, just to see if I could, but I neglected to account for the amount of sugar I was getting from other sources.

My cravings for breads and cereals would ramp up to impressive levels, and I would allow myself those compromises.

After learning more about where I was getting most of the sugar in my diet, and discovering the actual measurement of sugar recommended by the World Health Organization for percentage of daily calories, I set out to control it by watching the numbers.

That made a big difference. First of all, it showed me how physically addicted my body, and mind, had become. I experienced withdrawal symptoms that included headaches, dizziness, nausea, and tremors, not because I cut out sugar completely, but simply by strictly limiting the amount of sugar in the food I was eating.

It has taken me years at the rate I am working it (because I waver with my level of strictness), but self-control slowly improved to a point where it hardly takes mental energy to employ anymore. Most importantly, I am not just doing this for a period of weeks. This is forever. I always measure how much cereal I eat, and I always check serving size information to figure out how much sugar there is.

A more recent adventure in every day tenacity that I am watching produce slow results is, my daily planking exercises. When I started back in the last week of March, I decided to see what results I might achieve if I did the exercises my physical therapist recommended for the entire month of April. These were focused on strengthening my core to treat the painful symptoms of degenerating discs.

It is really helpful to not be constrained by debilitating pain when doing daily chores to care for our animals.

Thirty consecutive days of planking in April established enough of a pattern that I found it easy enough to keep going through May. Then two months became four, and in a blink, I’ve made it eight months of pretty regular planking. In that time I have slowly gained enough strength that I have modified my methods to match.

The current plank that is my primary exercise is four minutes long, starting with a minute and a half of a basic horizontal planking, then 45 seconds of lifting an opposite arm and leg for a two-point plank, 45 more seconds with the other arm and leg, and then finishing with a final minute of the basic plank again.

There are other leg exercises and some yoga stretches that get mixed in after the planking, depending on how much time I have to spend, but the planking is key.

Between these two daily efforts of healthy controlled-sugar diet and regular exercise, practiced over months and years, my physical health is in better shape than most of my previous adult life.

That is providing plenty of incentive for me to stick to this indefinitely.

Maybe the fact that these steps are not a quick fix, makes the positive results that much more satisfying. It definitely provides a welcome bonus of boosting my mental health, as well.

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Think Sticktoitiveness

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Stick-to-it-iveness.

If there is one simple key to self-improvement that could serve us well no matter what aspect of our lives we wish to address, I would select —whatever action toward better health you choose: repeat it every day.

Repeat it every day. Don’t stop. If you miss a day, don’t give up. Pick up the next day and the day after that. For a week. Then a month. Six months. A year. No reason to stop now. Keep doing that healthy thing every single day.

Look at the inverse. What do humans do that make themselves suffer negative consequences?

Smoke cigarettes? They smoke every day.

Eat poorly? Day after day.

Not get enough exercise? Harbor negative thoughts and feelings? Don’t get enough sleep? Neglect friends and family? Neglect themselves!

Most of the afflictions we heap upon ourselves grow into problems because of unhealthy choices enacted repeatedly, day after day, over an extended period of time. It’s illogical to think an easy remedy would erase the results in a fraction of the time it took to travel a great distance away from good health.

Turn around. Go the other way. Take a step toward optimal health and then do it again the next day. And then three hundred sixty-five more days after that.

Because. Progress accumulates.

I took the first steps to interrupt my slowly intensifying depression in 1993. As can happen in many situations, things got a little worse after the initial diagnosis and early treatments, but eventually progress settled in and incremental improvement began to develop. Slowly.

Sometimes, in waves. I can almost measure progress by decades. This year, I am noticing new levels of relief that reveal I am continuing to improve, even decades removed from the day doctors released me from medication and therapy treatments. A year ago, I didn’t notice that my mental health was anything less than prime.

It is only by experiencing this unprecedented level of healthy mindset lately that I’ve gained a sense that it wasn’t as good as this before.

Every day, I do something that helps. I also DON’T do things that harm. I don’t do negative self-talk like I used to. I make an effort every day to not do that. I do get exercise, I eat healthy, I smile, I pay better attention to energy, I send love, I sleep well, I write a daily blog. Doing these things regularly and over time, continues to provide accumulating improvements to my mental health.

This year, I am noticing improvements that weren’t so apparent last year.

It really does pay to stick to it.

I invite you to stop doing something today that isn’t healthy for you in the long-term. Replace that with one thing that is healthy that you can do every day. Do it for more days than you ever thought possible. Then do it for a few more years after that.

Here’s to the ongoing journey toward optimal health.

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