Happy Holidays!

Wishing you the best of health and well being for a prosperous 2014! 

Stress won’t go away? Maybe you are suffering from chronic stress

 

Some stress is positive. It causes our bodies to release adrenaline, which helps us to accomplish assignments and projects, and can even enhance our performance and problem-solving ability. But chronic stress, which is constant and persists over an extended period of time, can be debilitating and overwhelming. Chronic stress can affect both our physical and psychological well-being by causing a variety of problems including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity. The consequences of chronic stress are serious. Yet, many Americans who experience prolonged stress are not making the necessary lifestyle changes to reduce stress and ultimately prevent health problems.

 

According to a 2009 survey by the American Psychological Association (APA), adults who were advised by their health care provider to make lifestyle changes specifically associated with behaviors or symptoms of stress — such as quitting smoking, eating healthy foods, getting more sleep or reducing stress overall — were the least likely to report success in making lifestyle changes. Fortunately, it is possible to manage and alleviate chronic stress. Improving lifestyle and making better behavior choices are essential steps toward increasing overall health.

 

APA offers the following tips to address chronic stress:

 

 Set limits. List all of the projects and commitments that are making you feel overwhelmed. Identify those tasks you feel you absolutely must do in order to survive, and cut back on anything non-essential. For projects that are work-related, discuss a list of your responsibilities with your supervisor and get his or her input on priorities and how best to tackle the projects at hand. For commitments that are social or non-work related, such as community or volunteer activities, consider contacting the people you’ve made these commitments to and letting them know that you cannot meet those obligations at this time. You also may ask for assistance in getting these tasks accomplished. Refrain from accepting any more commitments until you feel your stress is under control. Setting limits on non-essential obligations is important to mitigating chronic stress.

 

Tap into your support system. Reach out to a friend and/or relative with whom you’ve enjoyed a close relationship over the years. Let them know you are having a tough time and welcome their support and guidance; a shared burden is always lighter. Your friend or relative may have tackled similar challenges and have useful ideas and perspectives. There is no need to face challenging life circumstances alone. In fact, support from family or friends may help you start and sustain taking better care of yourself.

 

Make one health-related commitment. Do what is possible to bolster your health so that you can have the energy and strength to tackle the challenges you are facing. One small step, like cutting back on your caffeine consumption, can have a positive effect. Studies show that without caffeine, people reported feeling more relaxed, less jittery or nervous, slept better, had more energy and experienced less heartburn and fewer muscle aches. Similarly, a brisk walk or other aerobic activity can increase your energy and concentration levels and lessen feelings of anxiety. Physical activity increases your body’s production of good-feeling endorphins, a type of neurotransmitter in the brain, and decreases the production of stress hormones. Taking positive steps for your health will help you manage your stress.

 

Enhance your sleep quality. People who are chronically stressed often suffer from lack of adequate sleep and, in some cases, stress-induced insomnia. According to APA’s 2009 Stress in America survey, 47 percent of all adults say they lie awake at night because of stress. It is important to take steps to increase the quality of your sleep. Experts recommend going to bed at a regular time each night, striving for at least 7-8 hours of sleep, and if possible, eliminating distractions, such as television and computers from your bedroom. Begin winding down an hour or two before you go to sleep and engage in calming activities such as listening to relaxing music, reading an enjoyable book, taking a soothing bath or practicing relaxation techniques like meditation. Avoid eating a heavy meal or engaging in intense exercise immediately before bedtime. If you tend to lie in bed and worry, write down your concerns well in advance of bedtime and then work on quieting your thoughts before lights-out. You can figure out how to address stressful issues in the morning, after a good night’s sleep.

 

Strive for a positive outlook. Looking at situations more positively, seeing problems as opportunities and refuting negative thoughts are all important aspects of staying positive and trying to minimize your stress. In some people, stress can be caused by their attempts to handle things perfectly. Setting more realistic expectations and positively reframing the way you look at stressful situations can make life more manageable. Also, difficult circumstances have a way of working out; it is important to keep challenges in perspective and do what you can reasonably do to move forward.

 

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Seek additional help. If you continue to feel overwhelmed, are feeling hopeless or are having trouble getting through your daily routine, seek consultation with a licensed mental health professional such as a psychologist. Psychologists are trained to help you develop strategies to manage stress effectively and make behavioral changes to help improve your overall health.

 

Thank you to psychologists Jennifer F. Kelly, PhD, and Helen L. Coons, PhD, ABPP, who assisted in creating this tip sheet. For orginial publication, please visit APA online at http://www.apa.org/helpcenter/chronic-stress.aspx

Stay healthy this winter

Winter presents some health risks, but you can minimize many of them:

• Get a flu shot, and stay away from people who are sick with bad colds or the flu.
• Ask your doctor if you should take vitamin D over the winter, when our blood levels tend to go down.
• If your spirits tend to sag each fall, try to get outside for some morning light. See your doctor if you lose interest in your usual activities.
• Make sure you're prepared in case there's a power outage or you get stuck in your car or away from home due to weather.
• Take care that you don't fall when it's icy out, or overdo it shoveling snow. Dress for the weather.

Relaxation Methods

Our latest gathering included three new faces! It is good the cause of the Women's Well~Being Circle is spreading. Thank you to all who share our purpose and extend a personal invitation to a deserving woman.

After the welcome and introductions, we shared the history of the WWBC and it's purpose. We then discussed and shared relaxation methods used to combat stress in our daily and sometimes challenging lives.

We took turns finishing the following statements and sharing our answers:

• I feel stressed when . . . .
• When I am stressed, I . . . . .
• I feel stress-free when . . .
• If I had a free day, I would . . .

Some of our answers included:

• I feel stressed when I do/don't balance my checkbook.
• I feel stressed when I go to work.
• I feel stressed when I'm running late.
• When I am stressed, I like to go to the mountains and be near nature.
• When I am stressed, I like to go to the beach.

Take some time to finish these statements.  You may want to keep a list in your journal to reflect on  during times you may find yourself stressed. Or you can choose to share them in the comment box below.

What have you done for you lately?

We Are One

Our heart and prayers are with those affected by Monday's events at our Washington Navy Yard. I think county executive, Rashern Baker, said it best when he tweeted, "Today's response and outpouring of support demonstrates that even though we are many different governments, we are one DMV." Those are my sentiments exactly. I am very impressed with the resources pulled together in a time of distress!

There is no better time than now to refocus some of our own energy on the preservation of well being. I have updated our website with information and our calendar of events reflect some additions and changes as well.

Please take a moment to look over our site, and make a commitment to join us to engage with our women's well~being community.

God bless you and your families, today and always!

Listening to the warning signs of stress

Your body’s stress warning signs tell you that that something isn’t right. Much like the glowing orange, “check engine” light on your car’s dashboard, if you neglect the alerts sent out by your body, you could have a major engine malfunction. Stress that is left unchecked or poorly managed is known to contribute to high blood pressure, heart disease, obesity, diabetes and suicide.
So when things aren’t going your way, or you feel like you are losing control or are overwhelmed, pay attention to the warning signs listed below. They are just some of the ways that your body is telling you it needs maintenance and extra care.

• Headaches, muscle tension, neck or back pain
• Upset stomach
• Dry mouth
• Chest pains, rapid heartbeat
• Difficulty falling or staying asleep
• Fatigue
• Loss of appetite or overeating “comfort foods”
• Increased frequency of colds
• Lack of concentration or focus
• Memory problems or forgetfulness
• Jitters
• Irritability
• Short temper
• Anxiety

Everyone reacts to stress differently, and each body sends out its different set of red flags. Some people may not even feel the physical or emotional warning signs until hours or days of stressful activities. But when you do notice a stiff back or that you are snapping at your friends, pay attention to the signs and listen to what your body is telling you. While the adrenaline rush after acing that presentation to the board is something to enjoy, the warning signs of stress are not anything to take lightly or ignore. By noticing how you respond to stress, you can manage it better and in healthy ways, which will help your body correct itself, reducing the high cost and care of chronic, long-term health problems.

Reproduced with permission from the American Psychological Association. For the full article, please visit http://www.apa.org/helpcenter/stress-signs.aspx.

Back to school means....

It's time to go back to school. For moms across our region, it means back to a routine. There is nothing that helps us keep our sanity more than schedules and routines. Don't allow the misconception of our well being and the need for structure to guilt you into being more relaxed about setting expectations at home. Here are some tips to help you keep up with your "me time:"

1. Their bed time can equal your "me time." Setting a firm bed time for children and teens help shared space for you to enjoy some peace before you turn in. Children sleep more when they learn something new. It is during the sleep cycle that new information is stored in the long term memory for easy recall later, for example at test time. Sleep is also when the brain develops and grown, making new connections. Sleep is indeed an important tool for our kids.
2. Daily schedules, leave time for fun. Schedules can help with homework time, study time, and extra curricular activities. If you are the mom taxi, use the time while kids are at practice to walk around the track, take in some sights at the local park, call a friend, or get a manicure. Little things can indeed make a big difference.
3. Simplify. In order to simplify some things, we have to be willing to surrender control over every single thing in our lives. It is OK for someone to do something some of the time. When I mentioned valet laundry service, my friend couldn't fathom the thought of someone else washing her clothes. My suggestion? Start small. Let's start with linen's once a week. Another thing we can do is grocery shopping on line, with low cost or free home delivery. I love taking advantage of this option because I save $10-40 a trip from not being able to pick up things I didn't need that were not on my shopping list. Review some ways you can simply your daily, weekly, or monthly routines and surrender back to your sanity with "me time."
4. Everybody do their share. It is more than acceptable that everyone in your household share in the household chores. Divvy up chores among your spouse/partner, kids, and assign how often or when the chores should be done. Or you can simply make the 30 minutes following dinner a household-common clean up time.
5. Get your vitamin D from the sun. While I was at the pool on Saturday I saw a woman washing her clothes. When she took a seat next to me to enjoy some ice cream I admitted I needed to wash too, but that I didn't waste my daylight hours on chores. I prefer to clean before or after the sun rise, so that I can enjoy being outdoors. I usually work Monday-Friday, so the bulk of my daylight hours are spent inside my office. On Saturday and Sunday, I try to get out and get moving!

The key is not to easy, but it is simple: You have to make time for yourself. Until you understand that your well being is a priority for the wellness of all those who depend on you, making yourself a priority can continue to be a challenge.

Participating in the Women's Well~Being Circle provides each woman with support and information on how to incorporate self care into her daily routine. Even with a once a month event, that is taking the first step to ensure some personal time for your wellness. Our events are fun, nurturing, and relaxing.

 

Learn more about Audre Lorde here.

 

Happy Hour & Private Jewelry Sale Event

Members pulled themselves from a busy week of work, traffic, and family to relax and have some fun.

 

We enjoyed great vittles and spirits, a 50/50 raffle, a private and very personal jewelry sale, and awesome networking. Our batteries were fully recharged for the weekend ahead.

 

I know Friday was a push after a long week, and we fought through tough traffic and storms to arrive to a refreshing and refined event. It's no wonder new members felt right at home.

 

The Women's Well~Being Circle is a friendly, inviting network that gets you into the fold as soon as you enter the room.

 

After discussions on current events, spirits, and Bob's pie (inside joke), we enjoyed personal shopping. Our event was complete with the dissemination of our spring/summer newsletter to new members, and a parental stress test to bring awareness to the many things we sometime juggle and the toll they can take on our well being without us even noticing it. Be sure to take your test and review your scores. You can even take this test with you to your next doctor's appointment to discuss any concerns.

 

Be sure to mark your calendar for our next event. And be ready to tell us,

"What have you done for you lately?" 

Sick and Shut in List

Church Sick and Shut In List

At church on Sunday, I couldn't help but notice that our "sick and shut in" list was majority women, "Sister..Sister..Sister."

Women are statistically more prone to an array of preventable illness, disease, and death year after year. The Kaiser Family Foundation reports that "..many [women] have health problems and do not get adequate levels of preventive care."

What have women so busy that they cannot take care of themselves? If you do find time for self care, share with the Women's Well~Being Circle so that others can learn easy ways to incorporate a little self care and self love into their daily lives.

Its a brand new day, week, and month -- half way through what was a new year. What have you done for you lately? Let's talk!
_____

 

Learn to appreciate quiet times alone with you.

When you are alone, you can pamper yourself
and be extravagant with yourself.

--Iyanla Vanzant

Five Things Happy People Do, Oprah.com

Surfs Up!

Online Resources for your Health Education

Below are some great resources to websites that will get you in the know about questions you may have about your body, functions of the various parts of the body, issues on mental health issues, and more! Use these resources to discover and learn something new about you - and let's share at our next Women's Well~Being Circle event.
Happy Surfing!

Sharecare

All you have to do is ask a question, and a panel of medical experts give you the answers. You can also check out the topic pages to learn more about things like fitness, weight loss, healthy eating, diabetes, HPV and more.

National Institue of Mental Health

Every doctor, especially non-psychiatrists, needs this to brush up on mental illnesses and review the latest treatments.

InnerBody

Even doctors have to relearn their anatomy from time to time. This website is a great place to explore different anatomical maps of the human body and diagrams of important organs like the brain or the heart.

Know the warning signs

Many health experts now agree that domestic violence prevention is a public health issue. When choosing a mate, or analyzing his behavior, you are taking into consideration your own health, safety, and well-being. And maybe also that of your children or other loved ones.

Even if you are not in an abusive situation yourself, it helps to know the following warning signs of potentially violent behavior in order to educate our daughters or help a friend.

• He's overprotective or extremely jealous.
• He gets angry easily.
• He puts you down.
• He threatens to hurt you, your family, or friends.
• He has ever hit punched, slapped, kicked, or shoved you.
• He fights with you in front of your friends or family.
• He tries to keep you from seeing friends or family.
• He uses intimidation or manipulation to control you or your children.
• He tries to control your finances.
• He has ever forced you to have sex.
• He harasses you at work.

Be realistic. Know that it is not likely that you can change his behavior or that he will change it on his own, unless he wants it enough to seek treatment.

For more information visit http://www.thehotline.org/ or http://www.deafdawn.org/.

For information on sexual assault awareness and prevention tips, visit http://www.co.pg.md.us/Government/PublicSafety/Police/assault.asp.

Source of article: Daily Cornbread: 365 secrets for a healthy mind, body, and spirit.

Temptation - the movie and lunch outing

Movie & Lunch

The ladies of the Women's Well~Being Circle enjoyed a fantastic outing to screen Tyler Perry's, "Temptation." While some of our skilled and highly trained ladies felt they knew exactly how this movie was going to end, and why certain moves were made, others were on the edge of their seat from beginning to end. This great mix was exactly the right mix for our discussion to follow.

After the movie, we enjoyed many great discussions about Temptation at the Cheesecake Factory with great food and fellowship. Some of the group discussion points included:

• If you were tempted outside of your marriage or relationship, would you share this with your husband or partner?
• Was the storyline predictable?
• How would you have re-written the last 15 minutes of the movie?
• How can you shut down unwanted sexual advancements in the workplace?
• Religious foundations in raising young girls today.
• and many, many more that will not be noted for those who have yet to see the movie.

Continue the discussion here in our comment section. Be sure to join our mailing list for upcoming event notices or check our website for updates. Until this, keep your eyes open and lines of communication clear.

Eating Fruit on an empty stomach

DISCLAIMER: This was an email sent and now shared. This is not medical advice or education. Please use as “food for thought.” Consult your doctor with any questions or adhering to any advice in the featured article below. Thank you.

 

Dr Stephen Mak treats terminal ill cancer patients by "un-orthodox" way and many patients recovered. He explains: before he is using solar energy to clear the illnesses of his patients. He believes on natural healing in the body against illnesses. See the article below. Letter to original email writer: Dear Shereen, Thanks for the email on fruits and juices. It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%.

 

EATING FRUIT...
We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?
IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil....

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content.. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks HEART ATTACK PROCEDURE: Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

Did you do it?

It was a challenging request. Did you do it?

 

Members of the Women's Well~Being Circle were petitioned to take some time for ourselves on February 23rd. Here is our board of shared observations on doing just that. If you have a hard time finding ways to take care of the Queen B in you, look to our board for some ideas. If you have a list of activities just waiting for an opportunity, let us know when you make it happen so we can add them to our board.

 

We want our board filled up! So, let us know....Did you do it? Read the board to see who did!

 



To add to our board, please send an email to womenswellbeingcircle@gmail.com.

What are you tweeting?

Enjoy these selected readings from my twitter timeline. Share comments or add additional recommended readings in the comment section. You can also share feedback at our next Women's Well~Being Circle Event.

• Don't neglect your friendships! They are crucial to happiness and well-being: http://ow.ly/gNrU9 
• These days, we're all busy all the time. But does it have to be this way—or do we have a choice? http://ow.ly/bXpKW
• You don't need wine or rationalization—you have a built-in system for calming yourself down.
  Here's how to tap into it: http://ow.ly/fYZT5
• Stop wasting your time being busy. http://bit.ly/OWuf77
• Having to start over is different from choosing to start over. http://ow.ly/gnDqG

 

You need time to recover and recharge, and that’s OK!

What have you done for you lately?

Plan to join the excitement in 2013

Our strategic planning meeting was a great success. The Women's Well~Being Circle 2013 calendar is full of exciting events. We'll be adding more circle events as we go along.

Our calendar is not the only thing we discussed at our strategic planning meeting last week. Participants also reviewed our mission statement and made tweaks to it to incorporate more emphasis on our new network as well as shared feedback our meeting format, future meetings, and had a awesome information and additional opportunities shared during the good of the order segment.

You can get updates, subscribe to our feed, share our website, and plan to join the Women's Well~Being Circle for one of the many exciting ventures. Visit our upcoming events page to see when the next event is and then contact us for more information or to RSVP.

See you soon!