Most of us take our breathing for granted. We generally do not think about how our amazing brain automatically regulates the most urgent and important bodily function we have. If we do not breathe we do not live beyond a few short minutes. The ability to breathe and the quality of our breathing clearly has an important impact on our ability to live, but also expresses a great deal of information about the state of our nervous system and emotional health.

Breathing is such a critical function that in addition to being under the automatic control of our brain stem it is also a physical function we can control at will. Our breathing is affected by and directly affects our emotional states, exertion levels, nervous system fluctuations and overall state of health.

The affects of emotion on the respiratory system can readily been seen during an asthma attack which can be very frighteningand further reduces the individual’s ability to “catch their breath”. Many of us do not breathe freely. We are breathing freely when we breathe in and out through the muscles of our bellies. We tend to breathe through the chest muscles because we are tense and “holding our breath”, which starves our cells of energizing oxygen.

Deep breathing or relaxed breathing can make an enormous difference in our health and vitality. By changing our breathing from shallow to deep,  we can experience many health benefits:

> breathing deeply rather than shallowly creates a detoxification within our cells, bringing oxygen rich blood into our cells and cleansing out carbon dioxide

> breathing deeply into our bellies rather than our chest muscles produces a greater sense of calm and relaxation brought about through the increase of oxygen to the nervous system

> this form of cleansing, nourishing breathing is conducive to whole body health and brings about a sense of inner peace.

> deep breathing can help you sleep better and also feel more energetic because of the increase of oxygen to the brain

If you would like to re-train your breathing so that you derive the most benefit each day from this life-sustaining, automatic body function – start slowing. Take just five minutes twice a day to sit quietly in your chair with eyes closed, body relaxed. Allow yourself to focus on your breath. Rather than tensing your shoulders and back muscles, let your breathing rise and fall from your belly muscles. Slow, relaxed breathing for five (5) minutes each day, twice a day, can re-train your automatic breathing patterns and help you to feel better, sleep better and be healthier and more energetic.

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

We can all make a small difference that can make a big difference to our personal health and to the health of our planet. There are many easy and convenient ways to “go green”. Several of these suggestions can even save us money and time. Here is a brief list of ways you can immediately start to protect your health and help keep the planet healthier at the same time:

> Taking shorter showers will not only help to keep your skin better hydrated by not having all the natural oils removed from your skin, but for each individual who limits their shower to five (5) minutes, they save almost 4,000 gallons of water per year.

> Avoid the dry cleaner and you avoid exposing your skin to perchloroethylene, known as perc, the toxic solvent used to dry clean clothing. Headaches, nausea, dizziness, fatigue and skin irritation has been linked to this solvent. It may also deplete the ozone layer in addition to contributing to creating toxic and carcinogenic by-products as it breaks down.

> Stop using air freshners to avoid phthalates, chemicals linked to hormone abnormalities, birth defects and reproductive problems. In addition they may also contain other harmful, cancer causing volatile organic compounds which are not good for you or the earth. You can use mixtures like orange peel or sage in pretty containers or small bowls to freshen the rooms of your house.

> Buy organic coffee that are grown without pesticides that can harm the soil and seep into the water supply. This makes a better “brew” for you as it does not contain synthetic chemicals and decreases damage to the earth.

> Avoid using flea collars on your pets as the chemicals in the flea collars contain toxic chemicals that can  contaminate water supplies. The pesticides used in the flea collars work by harming the nervous system of the insect. The same pesticides can harm your pet and yourself as they are absorbed through the skin.

These are a few simple and convenient ways you can immediately start to make keep yourself and the planet healthier!

With all good wishes,
Georgianna

Copyright 2010 – G. Donadio

Research out of Harvard School of Public Health (HSPH), identified in the first comprehensive examination of the relationship between physical activity and Parkinson’s disease, offers important information for the prevention and reduced impact of this debilitating condition.

Parkinson’s disease is a progressive nervous system disorder which manifests generally after the age of 50 years old. The disease destroys the brain cells which produce the hormone, dopomine necessary for motor control. The condition is characterized by tremor, slow movements, postural instability and body rigidity.

The study and its findings appeared in the February, 2005,  journal Neurology and identified that the men who were the most physically active at the start of the study enjoyed a 50% lower risk than the men in the study who were not physically active.

For the women in the study, while exercise and activity at the earlier ages showed a lower risk of the disease, the relationship was not considered to be “statistically significant” and there was no demonstrated advantage to exercise and activity later in life.

The study contained more than 48,000 men and 77,000 women, who were free of Parkinson’s. During the course of the study 387 cases of Parkinson’s disease were diagnosed. As part of the study, inquiries on activities such as walking, hiking, jogging, running, bicycling, lap swimming, tennis, squash, racquetball, aerobic exercises and other activities were included. They were also queried about the number of stairs they climbed per day.

The study outcomes indicated that most especially for men regular levels of daily activity is an important risk reducing factor for Parkinson’s disease and that as with many other conditions such as heart disease, stroke, diabetes, metabolic syndrome, etc., exercise and activity is a critical component in preventing the development and intensity of  chronic and debilitating conditions.

The recommendation of positive daily exercise – physical activity that the individual both enjoys and they can easily integrate into their lifestyle – cannot be over stated. Physical activity and exercise have the ability not only to prevent disease and enhance our mobility, it can also increase our longevity so that we are not just living better and healthier, we are also living longer! Consider finding a daily exercise that you can live with and give yourself this important health advantage.

With all good wishes,
Georgianna

Copyright 2010 – G. Donadio

In the 1990’s, Peggy Huddleston, author of “Prepare for Surgery Health Faster”, demonstrated the relationship between a patient visualizing their healing after surgery and a decrease in the need for pain medication and subsequent shorter hospital stays.

Huddleston conducted numerous studies at Boston area hospitals and without exception the use of healing visualization before and after surgery resulted in measurable improvements in the recovery from surgery; which also resulted in a decrease of costs related to hospitalization length of stay, medication and the absence of complications after surgery.

Until recently it was only nurses, social workers and pastoral counselors who were advocates of guided imagery as a healing modality. But due to health consumers now educating their doctors about the healing benefits of guide imagery, physicians are also getting on board and recommend the use of guide imagery no only for pre and post operative benefits, buts also as adjunctive therapy for chronic pain and disease.

Dr. Met Oz, the well known cardio-thoraic surgeon at Columbia Presbyterian Medical center, recommends imagery for his patients. This trend can now be seen at all major medical centers and hospitals. In addition, with studies showing that imagery saves money, has no clinical risk and can be administered without a practitioner, companies like Blue Cross and Blue Shield of California have incorporated the modality into its paid services for its members.

In June, 2000, Blue Shield began a Pre-Surgery program for Guided Imagery for its members who were approved for a major surgery. This establish the first health plan to develop such a program.

Apart from its use with surgery, guided imagery can facilitate relaxation and reduction of stress. By imagining your body healing and growing stronger, messages are sent to the amagdala portion of the brain, that “automatically” sends messages to our immune system to create chemistry that will assist in the recovery or healing process that is desired.

Specific imagery for specific conditions can also greatly enhance the healing, but by just visualizing the immune system sending out “messengers” to heal whatever part of the body is ailing can result in improved outcomes.

For more information about guided imagery and how it can help you or those you love, visit www.academyforguidedimagery.com.

With all good wishes,
Georgianna

Copyright 2010 G.Donadio

This month, AARP magazine published the outcome of its survey taken by 3,012 people age 45 and older. Using the UCLA Loneliness Scale as a measure, the survey identified that 35% of the participants were chronically lonely. These statistics equate to 44 million Americans suffering from this condition. These numbers are striking when compared with a survey from 10 years before which measured that 20% of the participants were lonely.

This new survey equates to one (1) out of every three (3) older Americans being chronically lonely. Another important fact is that loneliness was “an equal opportunity condition”, transcending gender, race and educational levels.

The highest group of suffers were identified in the 40 – 50’s age range. What adds to this are the current demographics that show the majority of single-person households has increased 11% since 1985 and 70% of those single-person households are comprised of individuals 45 years and older.

While loneliness itself is a condition that breeds unhappiness and reduces the satisfaction, pleasure and joy from one’s life, there is another consideration that is more urgent than the dissatisfaction what comes from feeling lonely. For decades, it has been shown that individuals who are withdrawn or out of touch with their communities, friends, families, peers have not only unhappy lives but also earlier deaths.

Especially during tough economic times, people can tend to withdraw from social interactions due to the lack of money needed to attend events, entertain at home, buy presents, travel with friends and so forth. What can be done to address and change our circumstances if we find ourselves experiencing loneliness? Many of the most effective antidotes are basic, common sense approaches to encouraging meaningful relationships and social engagement.

1) Identify if loneliness is a concern or problem for you and ask yourself, “am I ready to make a change?”

2) Strategize what option would be most appealing to you for making a change; these options can include nurturing or reconnecting with personal relationships in your life.  Join a community organization; participate in church, synagogue or temple activities.

3) Find an organization that you would like to volunteer for.

4) Identify a personal hobby or passion that has a class, club or on-going activities you would enjoy being part of.

5) Keep moving – get out of the house. There are many opportunities, such a library events, “Meet Up” groups and town concerts,  that allow for meeting others with similar interests and values.

Being lonely is a painful state to find our self in, but most importantly, it is a  danger to our health and longevity. With what we know today about chronic disease and the mind-body connection to health, it is important for all of us to stay connected to others. As John Donne, the 16th century English Poet and clergyman said way back in 1624:

No man [person] is an island entire of itself; every man [person] 
is a piece of the continent, a part of the main

With all good wishes,
Georgianna

Copyright 2010 G. Donadio