I was sitting on a bench one day, overlooking the Cove in La Jolla and I saw something rather interesting. A couple, probably in their mid 40's, walked by and they were arguing about something. I didn't really hear what the argument was about but what was interesting is either was listening to the other. They continually drove at their points not even considering what the other was saying or even want to, I think. Needless to say tensions rose and, obviously, they didn't look happy. In their case it wasn't miscommunication or lack of communication that ruined their moment ( hey, it was a gorgeous San Diego day that day), but rather, it was the refusal to communicate, to connect.
A healthy relationship fulfills a fundamental human need. How we relate or bond to family members, your spouse, your friends, your office mates, pretty much defines you. It is the social interaction that you partake in on a day to day basis which builds relationships. Why is it then that some people are just difficult to get along with, talk to, or even approach? Such difficulties can put strains in relationships and causing tensions eventually leading to gaps.
We need to connect with people. We need to build relationships, build on them, and nurture them. It is how connected we are that allows us to grow in many aspects. Being connected also defines how we see and respond to the world we live in. It is a fundamental need. How then do we establish healthy relationships in any given setting? Here are some helpful pointers:
1. Have an open mind. Remove all stereotypical notions you may be having. Don't be too judgmental and jump to conclusions.
2. Learn to break the ice. Sometimes when you start things going they open up to you.
3. Give people credit where credit is due. Let them know you appreciate them and what they do.
4. Give a little of yourself. Unselfish acts speaks volumes of your character.
5. Say what you mean and mean what you say. That way nothing is ever lost in translation or transition.
6. Learn to carry positive thoughts. Do away with ALL negativity. Your thoughts reflect your actions and your actions reflect the energies you emit. Positive thoughts harbor positive energy and positive energy nurtures relationships.
7. Learn to be patient with people. Allow them time to understand the points you tell them, don't drive it home to them.
8. Be more understanding and sensitive to other people's needs. Let them know you understand them and respect their differences and sensitivities. You will gain their trust in return.
9. Nurture your relationships. Make time for one another. Don't let the hubbub of everyday life deter you in having healthy relationships.
10. Love is everything. It is the key. Think about this one.
We need to connect because we need to grow. We need to feel wanted and that we feel like we belong. Without healthy relationships feeling remorse and alone is not healthy. Remember that depression has profound effects on your health. So take note of the list above and think about how you can improve upon your "connectivity" with pthers. Until the next post, you guys take care.
Sunday, June 26, 2011
Friday, June 24, 2011
How to maintain Good Cholesterol levels
When we think of Cholesterol we immediately associate it to being something bad or something that will clog up our arteries and eventually cause a stroke or even a myocardial infarct. Well, truth be told is our body makes cholesterol as it is a key component in our cells, hormones, and some vitamins. Cholesterol then is essential for survival. It is the cholesterol that we take in from our diets from fats is the culprit especially when taken in excess and, itself, excessively stored in our adipose tissues as fat. How then can we maintain good cholesterol levels when almost all that tastes good is loaded with sugar and fat? Well, here are some helpful pointers:
1. Eat in MODERATION
Well, this goes without saying. Our body is like an engine whereby fuel taken in in the form of food is burned or metabolized by our billions of cells for energy and the waste products from this combustion is excreted respectively. What happens when we eat more than we burn? We become overweight. The heavier we get the harder it is for us to move and our metabolic rates decreases as well. This vicious cycle continuous until something gives and you become a candidate for the high risk groups for heart disease, diabetes, cancer, and other diseases. Eating in moderation is not deprivation. You still get to eat what you want but lesser servings. You need to be aware that what you put in you need to burn out, and that means our next topic, exercise.
2. EXERCISE
Exercise to most people means weight loss. Losing weight is indeed a consequence of exercising but it is not the main reason why our bodies need exercise. We need to exercise in order to live longer. When our body sees more work, our cells burn more energy and to keep up with the increased demand our body's metabolic rate adjusts accordingly. Energy reserves in the form of fats stored in fat cells or adipose tissues are utilized. Some health pointers here, though- our body by way of how it preferentially metabolizes fuels and macro-nutrients uses protein before it uses fats. It's essential then that we replenish with protein after a strenuous workout. Remember that exercise is also a form of STRESS for our bodies. Another point to remember is that we lose tremendous amounts of water and trace elements when we exercise in the form of heat and from sweating. Rehydrate yourself.
3. Know your Cholesterol
Cholesterol and lipids in general have extensive roles in our body both anatomically and physiologically. They serve as key components for cell membranes as well as cellular components. Cholesterol is transported in our blood via protein carriers. Lipids once absorbed in the gut is brought over to our liver in the form of chylomicrons in order to be processed.It is when cholesterol is oxidized that it becomes dangerous. Nevertheless, our liver scavenges these oxidized cholesterol and repackage them. There are several players here and without getting into too much medical lingo know that there are 4 things you have to look out for; LDL-cholesterol, VLDL-cholesterol, HDL-cholesterol, and your serum triglycerides.
4. Fiber, fiber, fiber
Why do we need fiber? Fiber adds bulk and it acts as a sponge while transiting in our digestive system, absorbing fats, harmful byproducts, and even toxins. You don't need to continually drink your fiber when it's so much better when it's eaten. Do you know that there is also good and bad fiber? Yes!! The best fiber to eat is unprocessed meaning found in fruits and vegetables. It's natural so it comes down easy. SO the take home point with fiber is it helps absorb cholesterol so you won't have to digest it.
5. Your Liver is the key
Maintain a healthy liver. It is the main processing plant in your body. Not only does it process the nutrients we eat but also pretty much everything we take by way of mouth including medication, alcohol, and others. Some bad habits which can damage your liver; excessive alcohol intake, smoking, eating fatty meals too much, and drugs( I mean the illegal kind). Defective liver function can be seen in liver function tests.
6. Anti-oxidize!!
Lessen the chance cholesterol gets oxidized in our bloodstream and ultimately eaten by our immune cells and deposit in our vessels by taking in anti-oxidants. Remember the anti-oxidant vitamins are vitamins A, K, D, and E. Eat yellow fruits high in beta-carotene, drink orange juice, lemon this and lemon that, and read up on some herbal which have good anti-oxidizing power.
7. Lifestyle
All I can say is lifestyle choices dictate how you look and feel. Stop smoking. Lose weight. Exercise more. Become an intelligent grocery store shopper. Don't skip meals. Know your basic food groups and your RDA's. Pray more. Learn to look at things in a positive light and harbor nothing but positive energy. Wow, that's a mouthful but it hits them all.
8. Your lab results are in
Ok, when your doctor reads you your lipid profile you would most like ask if it;'s good or bad. One advice I can give you is do your research on the routine lab requests they ask for in clinics and hospitals and don't be relieved if you fall under "borderline" because it takes just as much work to return to normal levels. Serum cholesterol is considered normal up to 200 mgs/dl, serum TG's( triglycerides) need to be below 180 mgs/dl, HDL-cholesterol is 30-60 mgs/dl , LDL-cholesterol is100-190 mgs/dl, Total/HDL ratio should be less than 4. Knowing these values help when you go to the hospital or clinic.
So there you have it. How to maintain good cholesterol. Until our next post, folks. You guys take care.
1. Eat in MODERATION
Well, this goes without saying. Our body is like an engine whereby fuel taken in in the form of food is burned or metabolized by our billions of cells for energy and the waste products from this combustion is excreted respectively. What happens when we eat more than we burn? We become overweight. The heavier we get the harder it is for us to move and our metabolic rates decreases as well. This vicious cycle continuous until something gives and you become a candidate for the high risk groups for heart disease, diabetes, cancer, and other diseases. Eating in moderation is not deprivation. You still get to eat what you want but lesser servings. You need to be aware that what you put in you need to burn out, and that means our next topic, exercise.
2. EXERCISE
Exercise to most people means weight loss. Losing weight is indeed a consequence of exercising but it is not the main reason why our bodies need exercise. We need to exercise in order to live longer. When our body sees more work, our cells burn more energy and to keep up with the increased demand our body's metabolic rate adjusts accordingly. Energy reserves in the form of fats stored in fat cells or adipose tissues are utilized. Some health pointers here, though- our body by way of how it preferentially metabolizes fuels and macro-nutrients uses protein before it uses fats. It's essential then that we replenish with protein after a strenuous workout. Remember that exercise is also a form of STRESS for our bodies. Another point to remember is that we lose tremendous amounts of water and trace elements when we exercise in the form of heat and from sweating. Rehydrate yourself.
3. Know your Cholesterol
Cholesterol and lipids in general have extensive roles in our body both anatomically and physiologically. They serve as key components for cell membranes as well as cellular components. Cholesterol is transported in our blood via protein carriers. Lipids once absorbed in the gut is brought over to our liver in the form of chylomicrons in order to be processed.It is when cholesterol is oxidized that it becomes dangerous. Nevertheless, our liver scavenges these oxidized cholesterol and repackage them. There are several players here and without getting into too much medical lingo know that there are 4 things you have to look out for; LDL-cholesterol, VLDL-cholesterol, HDL-cholesterol, and your serum triglycerides.
4. Fiber, fiber, fiber
Why do we need fiber? Fiber adds bulk and it acts as a sponge while transiting in our digestive system, absorbing fats, harmful byproducts, and even toxins. You don't need to continually drink your fiber when it's so much better when it's eaten. Do you know that there is also good and bad fiber? Yes!! The best fiber to eat is unprocessed meaning found in fruits and vegetables. It's natural so it comes down easy. SO the take home point with fiber is it helps absorb cholesterol so you won't have to digest it.
5. Your Liver is the key
Maintain a healthy liver. It is the main processing plant in your body. Not only does it process the nutrients we eat but also pretty much everything we take by way of mouth including medication, alcohol, and others. Some bad habits which can damage your liver; excessive alcohol intake, smoking, eating fatty meals too much, and drugs( I mean the illegal kind). Defective liver function can be seen in liver function tests.
6. Anti-oxidize!!
Lessen the chance cholesterol gets oxidized in our bloodstream and ultimately eaten by our immune cells and deposit in our vessels by taking in anti-oxidants. Remember the anti-oxidant vitamins are vitamins A, K, D, and E. Eat yellow fruits high in beta-carotene, drink orange juice, lemon this and lemon that, and read up on some herbal which have good anti-oxidizing power.
7. Lifestyle
All I can say is lifestyle choices dictate how you look and feel. Stop smoking. Lose weight. Exercise more. Become an intelligent grocery store shopper. Don't skip meals. Know your basic food groups and your RDA's. Pray more. Learn to look at things in a positive light and harbor nothing but positive energy. Wow, that's a mouthful but it hits them all.
8. Your lab results are in
Ok, when your doctor reads you your lipid profile you would most like ask if it;'s good or bad. One advice I can give you is do your research on the routine lab requests they ask for in clinics and hospitals and don't be relieved if you fall under "borderline" because it takes just as much work to return to normal levels. Serum cholesterol is considered normal up to 200 mgs/dl, serum TG's( triglycerides) need to be below 180 mgs/dl, HDL-cholesterol is 30-60 mgs/dl , LDL-cholesterol is100-190 mgs/dl, Total/HDL ratio should be less than 4. Knowing these values help when you go to the hospital or clinic.
So there you have it. How to maintain good cholesterol. Until our next post, folks. You guys take care.
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