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10 Ways Gratitude Can Change Your Life

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January it is often a time for resolutions and renewal. This is the month when we start to evaluate our lives and think of ways to improve. Some are able to carry successively through the whole year but others struggle and will fall short of their goals.

One reason for not keeping on track is due to your life outlook. More often than not we have pessimistic views and see the glass as half empty. This can lead to feeling of insecurity and longing for things we don’t have. It can also have a large bearing on how we feel about ourselves and our happiness.

I know this first hand because I used to be one of those people. For a large portion of my adult life I was depressed, unhappy, and constantly complaining about things. It was not until I shifted my perspective that I realized how much I truly had.

What opened my eyes was thankfulness and gratitude. Thanks to my sister Suzanne I was introduced to this concept of when she gave me Jack Canfield’s Key to Living the Law of Attraction: A Simple Guide to Creating the Life of Your Dreams. Reading this book changed my life and made me see the error of my ways. I had the power to move my life in the direction I wanted it to go. I just needed to widen my view of the world.

At first going from a negative to a positive was quite difficult. It took a good couple of months for me to finally get to that point where I started to feel better. Just like exercising your body, having a positive attitude took practice and determination. It is like cardio for your brain.

I have been practicing this on and off over the past six years and it has changed my life for the better. It helped me realize my true passion in life. I was able to find a new career and work towards starting my own business. It also helped me find love and opened the doorway for me to meet my fiancé Art.

I still have times where I get the blues and freak out but I try to step back and think about all the great stuff I have in my life. This helps to put things into perspective. It also teaches me to look at things in a different light.

There is a great story about Thomas Edison and how he had 1,000 failed attempts before he created the lightbulb. So before you want to give up on something try to find another way to achieve your goals.

Creating a positive mindset changed my life and I know it will help you too. Read on to learn the 10 ways that gratitude and thankfulness will improve your life.

1. You will be happier: Research shows a correlation with improved mood when practicing gratitude on a daily basis over a two week period according to psychology experts Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami.
2. Your health will improve: Giving thanks is not just good for your mood but also can physically improve your body. Clinical trials indicated that gratitude can have amazing effects on a person’s health condition. It has been shown to lower blood pressure, decrease heart disease, and improve immunity, Deepak Chapra (has also illustrated this in his Gratitude study. Patients who wrote down three things they were grateful everyday for a period of eight weeks showed reductions in inflammation markers. An increase in heart rate invariability was also seen among patients. This indicates a reduction in cardiac risk. So the more grateful your heart is the healthier it will be.
3. You will sleep better: Constant negative thoughts will keep your brain racing at night preventing you from getting a good night’s rest. Like with physical health gratitude practices will improve your sleep patterns. A group study of those with neuromuscular disorders felt more refreshed after three weeks of writing a gratitude list before hitting the pillow. Other research out the University of Manchester in England studied a sample of 400 adults, 40 percent of whom had sleep disorders. Participants with positive and gracious thoughts at bedtime were able to fall asleep faster with a better quality sleep than those who did not journal. The higher your levels of gratitude the better you will rest. So write down three things you are grateful for before you hit the sheets.
4. Your energy levels will improve: With better mood, comes better health and with that comes more energy. A study of 238 people showed a correlation between vitality and gratitude. Think about when you are open to possibility and fully in the moment. Your energy levels are soaring and you have at the ability to do the tasks you want to accomplish. Practicing gratitude improves your energy level and gives you more vigor.
5. Your stress levels will decline: Keeping positive by focusing on things that are going well in your life will help you deal better with chronic trauma and stress. A 2006 study in Behavior Research and Therapy found that Vietnam War Veterans who had expressed higher levels of gratitude experienced less post traumatic stress.
6. You will have better relationships: Being thankful to those around you will help foster your people skills and show your appreciation. Others will notice your gratitude and in turn want to pursue a relationship with you. Those who practice gratitude have tend to be less narcissistic thinking more about helping others. Your partner while feel more satisfied with the relationship when gratitude is given in daily interactions according to a 2013 study.
7. Depression and anxiety will decrease: Science tells us that exercises changing our focus from negative to positive will produce dopamine, serotonin, and oxytocin in the brain. These feel good hormones will put you in a better mood. I can tell you first hand that practicing gratitude will help keep those feelings of depression and anxiety at bay. I am a negative person at the core and still sometimes experience sadness creeping in. I stop and take three seconds to tell myself this is only a feeling and I have the power to change how I react. I also try to focus on something that has gone well that day or week to keep my spirits up.
8. You will be better in a crisis: When times are good you may take things for granted. Then when times are rough and we don’t know what is gonna happen we begin to take stock in everything we are thankful. To the same extent remembering the bad will make you thankful for the good. People have a better time recovering from traumatic events when they practice gratitude. Being thankful for all you have will help you overcome even the most traumatic events as seen in those involved in the September 11th attacks according a 2003 study from the Journal of Personality and Social Psychology.
9. You will feel your life has purpose: For me having gratitude opened up a world of opportunity that I did not see before. You gain the strength and power to try new things and figure out what you like and don’t like. Being grateful helps you find the person you want to be. When you open your mind to thankfulness you have abundance that will propel you forward. Having gratitude also helps to foster a sense of self.
10. It physically changes your brain for the better. A study out of Indiana University led by Prathik Kini showed a particular pattern in the brain scan of those who practiced gratitude. It consisted of 43 individuals suffering from anxiety or depression. Half of the subjects were asked to write a letter of thanks to various people in their lives. Three months later they all went under a brain scan in which they were asked if someone gave them an inheritance would they like to donate part of it to a charity. Those who said yes all exhibited a particular brain scan pattern. They also noted they felt more thankful two weeks after the test. These studies findings show how exercising your gratitude muscle will help to improve the health of your brain today and years to come.

Want to know how to easily incorporate gratitude in your life? Join me on Facebook for a 20 Day Gratitude Challenge and learn how to add thankfulness to your daily routine.

10 Ways to Have a Stress Free and Happy Holiday

December is here and the holidays have begun. As I sit here and reminisce about Christmas’ past I am excited for the upcoming holiday. Unfortunately, for a lot of people this time brings a wave of stress, sadness, and depression. Whether it is trying to find that perfect gift or dreading the visit from your overbearing relatives, it can lead to being anxious and unhappy.

Though you may feel this is just a normal part of the holiday season, in reality the physiological stress of these couple months can be overbearing on your body and lead to serious health issues. According to a 2006 study by the American Psychological Association (APA) women are more at risk for holiday stress and were more likely to indulge in unhealthy behaviors to deal with their holiday stress.

So instead of getting wasted at your holiday party or inhaling those treats in the break room follow these 10 tips to have a happy holiday without the stress!

Be thankful and practice gratitude: Take This time of year we tend to focus on the negative things going on. Remember that song “The 12 Pains of Christmas?” Instead focus each day on what is positive in your life. Listing three things that you are grateful for will help you re-shift your attention in a more constructive way. It can be something as little as being happy that the sun is shining or thankful for your hot running shower. Think about the little things we take for granted each day and rejoice for having them.
Get enough sleep: With all the running around, holiday parties, shopping, and wrapping we may not get our best sleep. One thing I find that is better is to get up early instead of staying up late. This way you will not be as tired and will have extra time in the morning to cross off things on your to-do list.
Write down your feelings: For me putting pen to paper is really helpful when I am stressed, sad, or angry. It gives me an outlet to get out my feelings while also being able to reflect on what the trigger may be. This can help you from getting upset in the future.
Limit you sugar intake: I remember when I worked in advertising and there was a ton of food all over the office from all the sales reps who sent gifts of food and candy. It was hard not to resist those tasty treats. Know that the more you indulge in these foods the more your stress and depression will linger. Sugar will only make you feel good for a little bit but you eventually will come off your high and feel down in the dumps. My rule is to have only 25 grams (6 tsp) of added sugar a day.
Get some sunlight: This time of year the days are short and the nights are long. This can leave us feeling like we never see the light of day. Take time to get some sun and go outdoors. On the days you are not working take a hike outside or go for a walk in the park. Be sure to spend 15 minutes outside and let the light shine on your hands and face. This will give you the vitamin D you so need to lower the stress hormones. If you work in an office and do not have any windows to the outside take at least one break. This time of year the days are darker longer and trapped in offices with no windows we never see the light of day. The lack of this nutrient during this time of year can contribute to feeling sad and stressed. You may want to get your vitamin D tested. If it less than 90 ng/mL you may need to get daily sunlight. Not able to get out side? Look to supplement with a good quality liquid D3 supplement (contact me for recommendations).
Exercise Your Worries Away: Whenever I am sad, depressed, or anxious I find that working out really shifts my mood to the positive. Those endorphins you are pumping out will help to keep your holiday stress at bay. Even just taking a short walk will help to manage your holiday worries and wash them away.
Increase your intake of vegetables and plant foods: Ideally you should be getting at least 9 to 10 servings of vegetables a day. According to the CDC less than 9 percent of Americans are getting this in their diet. Increase your vegetable servings to help combat stress and anxiety this holiday season. Colorful vegetables have antioxidant properties that will help to combat the inflammation caused by stress. Vitamin C found in colorful veggies will also ease the physiological effects of cortisol production when the body is under stress. Stress can constrict blood vessels and increase your blood pressure. The fiber found in veggies will help to relax blood vessels and lower your blood flow so make sure you eat some veggies at every meal (learn how to make veggie taste great here).
Do something that makes you smile and laugh: Take time to have fun. Do something you enjoy. Have a fond memory of a holiday re-create it. Spend time with loved ones to laugh and talk. Take time to call someone you haven’t seen in a while. Watch a fun holiday movie that will put you in a good mood.
Avoid the malls and shop online: I hate going to the stores even when it isn’t the holidays. What I have found is that shopping online is the best thing ever. You can avoid the lines, know exactly how much you are spending before you leave and get it delivered straight to you house without ever leaving. This will also free up time for more important things you need to get done for the holiday season. Want to get cash back this year on your holiday spending? Try eBates. It gives you percentage of cash back at most stores you shop at. The best is this time of year they are offering double cash back on a lot of stores. Check it out here!
Ask for help if you need it: A lot of us will bear the brunt of all the holiday chores and preparations because we feel like they need to be just perfect. Incorporating help from those in your family will help to bring you closer together and create holiday memories that will last a lifetime. Have a lot to get done? Get your kids or significant other to pitch in to write holiday cards, bake, and clean the house. Have company coming over for dinner? Do a potluck to share the brunt of the cooking.

Learning to manage your stress and anxiety this time of year will help you manage your health and happiness now and in the year to come. Have issues with how to control your stress levels? Contact me for help.

21 Signs You May Have a Thyroid Condition

With January being Thyroid Awareness Month I wanted to alert you of this large growing health problem.

According to the American Thyroid Organization an estimated 20 million Americans are suffering from some form of thyroid disease.

Thyroid issues are also more common in women with them being five to eight times greater than men to develop a condition.

About 12 and a half percent of women (1 out of 8) women will develop a thyroid disorder in her lifetime.

Just because you’re a man don’t think you’re off the hook. You still could have an issue with your thyroid and not know it.

Thyroid conditions are very serious because if left untreated they can put people at risk for a ton of health conditions like cardiovascular disease, osteoporosis, and infertility in women.

Some are fortunate enough to have telltale signs that something is wrong but others see no signs or symptoms. This is the case for 60 percent of sufferers.

The Thyroid & Hormones
This butterfly shaped organ in the base of your neck works regulates body processes like breathing, heart rate, nervous system, metabolism, muscle strength, body temperature, and cholesterol levels.

The thyroid also produces, stores, and releases hormones into the bloodstream to be delivered to cells. These hormones are called Triiodothyronine (T3) and Thyroxine (T4). These hormones are made from the amino acid tyrosine and the mineral iodine which must be acquired through diet.

Hormone balance is important and the levels of these compounds should not be too HIGH or too LOW.

Production and secretion of thyroid hormones is controlled by the pituitary gland. When the brain senses thyroid hormone levels are too low or too high it will send out a hormone called thyroid stimulating hormone (TSH) telling the thyroid to create or stop production of T3 and T4.

The pituitary gland is controlled by the hypothalamus in the brain. The hypothalamus produces TSH Releasing Hormone (TRH) to tell the pituitary to release TSH and get the thyroid to increase or decrease the level of T3 and T4 hormones in the blood.

THS will be released into the blood when T3 and T4 are LOW to tell the thyroid that body cells need more thyroid hormone. This will result in a LOWER heart rate and may cause constipation and weight gain.

The thyroid that does not produce enough T3 and T4 is considered UNDERACTIVE. It is also known as HYPOthyroidism. Symptoms include the following:

1.Fatigue
2.Dry hair, skin
3.Unexplainable weight gain
4.Constipation
5.Muscle weakness and discomfort
6.Trouble sleeping
7.Tiredness and fatigue
8.Difficulty concentrating
9.Depression
10.Sensitivity to cold temperature
11.Frequent, heavy periods
12.Joint and muscle pain

Hypothyroidism that goes undiagnosed or mismanaged can have serious consequences such as risk of miscarriage, pre-term delivery, and severe developmental issues in their children.

When T3 and T4 are too HIGH TSH production will decrease and thyroid will slow production of its hormones. This may result in a RAPID heart rate, diarrhea, and weight loss

A thyroid that is producing too much thyroid hormone is OVERACTIVE and known as HYPERthyroidism. Symptoms include the following:

13.Anxiety
14.Irritability or moodiness
15.Nervousness
16.Hyperactivity
17.Sweating or sensitivity to high temperatures
18.Hand trembling (shaking)
19.Hair loss
20.Missed or light menstrual periods

Aside from Hypo- and Hyperthyroidism, other thyroid conditions that you should be aware of are thyroiditis, Hashimoto’s Thyroiditis, Grave’s Disease, iodine deficiency, and goiter.

Thyroiditis refers to any disorder resulting in inflammation of the thyroid. Some examples are Postpartum Thyroiditis. This occurs after labor resulting in temporary high levels of thyroid hormone followed by low levels which will eventually lead to hypothyroidism. Subacute thyroiditis is inflammation due to a virus. It causes pain in the thyroid and is accompanied by fever.

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. This is a chronic autoimmune disease that occurs when the body’s own cells start to attack and destroy the thyroid gland. As the thyroid is attached less and less hormone will be produced.This condition tends to be hereditary and runs in families. While it is is seen mostly in middle aged women it may occur at any age and also can affect men and children.

This disease has also occurred in conjunction with type 1 diabetes, Addison’s disease, rheumatoid arthritis, pernicious anemia, and premature menopause.

If the thyroid becomes enlarged or inflamed or there is little hormone production treatment may be needed. Good nutrition is essential with this condition.

Grave’s disease is named for Robert Graves, an Irish physician, who discovered the disease about 150 years ago. It occurs when the thyroid gland is in a state of overactivity or hyperthyroidism. This disease can also manifest in the eyes. Known as Grave’s Graves’ Ophthalmopathy or Thyroid Eye disease is an autoimmune disease caused by antibodies directed against receptors present in the thyroid cells and also on the surface of the cells behind the eyes. It develops in up to one half of people with Grave’s disease. While Grave’s disease is an overactive thyroid issue, some cases have resulted in hypothyroidism.

Developing eye problems is very rare but may occur up to six months after a diagnosis. In most cases they are usually mild and can be treated. Symptoms include grittiness or eye irritation, inflammation of the white part of the eye, excessive tearing or dry eyes, swollen eyelids, sensitivity to light, forward displacement or bulging eyes, and double vision, decreased movement of the eye and eyelids and inability to close the eye. Loss of vision rarely occurs. It is important to note that the severity of eye problems is not related to the of hypothyroidism.

Iodine deficiency occurs when the thyroid does not get enough iodine. As stated earlier, T3 and T4 hormones are made from iodine, The body does not create iodine so it needs to get adequate amounts from the diet. Iodine deficiency can cause Goiter and hypothyroidism. Iodine deficiency in pregnant women can result in mental retardation in infants and children.

Iodine was first added to salt in the 1920s after an outbreak of goiter occurred in the Great Lakes, Appalachian, and Northwestern United States. This wiped out the iodine deficiency.

While they had good intentions of adding iodine to salt. Typical table salt is often overly processed and unhealthy. It contains preservatives, and even sugar! Intake of processed foods should also be limited these foods also contain processed sodium.

A good alternative is to have real Himalayan or Celtic sea salt. These salts also contain some traces of iodine. Note that if you have high blood pressure you should not be consuming more than 1500 mg of sodium per day regardless of what type it is.

If you eat a well-balanced nutrient rich diet you will be sure to get enough iodine.

Today iodine deficiency is most prevalent among parts of the world that do not have iodine-rich foods as part of their diet. Today 40 percent of the world at risk for iodine deficiency.

Goiter is when the thyroid gland becomes enlarged. Just because the gland is enlarged does not mean it is diseased. Goiter occurs in a thyroid that is producing too much, too little hormone, or just the right amount of hormones. Goiter could be a result of iodine deficiency, Hashimoto’s thyroiditis, or Graves’ Disease.

21. Asymptomatic or NO signs or symptoms.

Often there will be no pain or symptoms which can result in a thyroid condition going unnoticed for years. Thyroid issues are becoming a big concern for Americans. Everyone can benefit from a screening even if they are are not experiencing symptoms.

Not sure what to test for? Get these five blood tests to know the health of your thyroid.

Already suffering from a thyroid condition? Make sure you are getting these essential nutrients

Sources:
Thyroid.org
Endocrine Web

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