The Search for Happiness

What is happiness? I recently went to see the movie 'Hector and the Search for Happiness', based on the book by French psychiatrist Francois Lelord, which I thoroughly enjoyed, and which got me thinking about the link between health and happiness. 

Throughout the centuries, people have been talking about what happiness is, and how to find it. The ancient Greek philosopher Aristotle wrote that - 

"Happiness is the meaning and purpose of life, the whole aim and end of human existence".

Hedonistic? Maybe, but I totally agree with Aristotle, our lives would be quite meaningless without happiness. Mahatma Ghandi said - 

"Happiness is when what you think, what you say, and what you do are in harmony". 

My understanding of this is that when you act according to your core values, you will be at your most happiest. Our core values are what is important or meaningful to us. We can often lose touch with these due to the distractions and demands of modern society. 

And surprisingly wise words from Groucho Marx - 

"Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn't arrived yet.I have just one day, today, and I'm going to be happy in it"

showing us that how we think about events and respond to them can make us happy or unhappy.

Studies have shown that happiness, or positive emotion, can be linked to living a longer life. Optimism is also linked to longevity. An optimist believes that good events happen to them because they deserve it, and don't blame themselves if bad things happen. They also believe that more good things will happen to them in the future. Optimism and pessimism are learned behaviours, and the good news is that you can actually learn to be more optimistic (see http://stress.about.com/od/optimismspirituality/ht/optimisthowto.htm).

So it is important to give yourself a pat on the back when you've achieved something, whether that be big or small. Even getting through a busy week of juggling work, children and getting in a couple of exercise sessions should be recognised as an achievement! Positive affirmations (statements that can, when repeated, re-train your subconscious mind) can also be helpful, and they can be as simple as "I am happy and healthy" (see http://stress.about.com/od/optimismspirituality/a/positiveaffirms.htm) for more.

There is also  evidence to show that unhappiness - depression, anxiety & stress - are linked to poorer health, and these mental states can reduce immunity and increase inflammation in the body, resulting in a number of different health conditions or disease. So there is a direct relationship between mental and physical health.

I myself am most happy when I feel balanced and focused. One of the things that helps me feel this way is when I see that I have helped someone to be healthier and happier.
I also find flower essences, kinesiology, massage, essential oils, music, walking my dog in the park, and time with family and friends also make me happy. These things might also make you feel happy, or they may be other things for you, such being good at your job, having time for a hobby you enjoy, giving to others, or working on your house and garden. Whatever it is, it's good to have a think about what values drive you to do what you do. And whether your goals, both short and long-term, are in alignment with these values.

But sometimes we need help to find out what these values are, and treatments such as counselling, kinesiology, flower essences, hypnotherapy, meditation, or life coaching, can help us to do this. 

I would like to leave you one last, lovely quote - 

"As you travel on life's ways, with its many ups and downs, remember it's quite true to say, one smile is worth a dozen frowns. Among the world's expensive things, a smile is very cheap. And when you give a smile away, you get one back to keep" - Author Unknown.

So keep smiling.

Michelle is an Acupuncturist, Naturopath & Sfef Kinesiologist with a background in social work. You can find out more about Michelle at www.essentialsforhealth.com.au or see her Facebook page at https://www.facebook.com/essentialsforhealth.com.au. 

10 Healthy Things To Do This Spring

10 Healthy Things to Do This Spring

1)    Get more sleep - research has shown that a good nights sleep can improve your memory, sharpen your attention, reduce inflammation (linked to heart disease), help to maintain a healthy weight (as sleep and metabolism receptors are controlled by the same part of your brain), lower stress levels, and even help you to live longer.

2)   Eat lightly, chew slowly, and try to focus on the taste of the food you eat - chewing triggers your body to release enough digestive enzymes to break down your food, so you can absorb your nutrients well.

3)   Try a green smoothie for breakfast - you could try a smoothie with almond or rice milk, coconut water, banana, berries, kale, yoghurt, chia seed, and an organic greens powder - or have a look at http://simplegreensmoothies.com for ideas.

4)   Ditch the car and try to walk more - and get some fresh air too!

5)   Try to have less coffee and drink something you haven’t tried before - like chai tea, green tea, white tea, peppermint, spearmint, ginger or licorice tea.

6)   Try a new healthy recipe each week – spring is a great time to try some new salads using chickpeas, beans, lentils, cooked vegetables and green leafy lettuces - with a Mediterranean or Asian twist. You can have a look at www.thehealthychef.com/category/recipes/super-salads for some more inspiration.

7)   Plant some herbs in your garden – try basil, oregano, thyme, rosemary, mint, sage or marjoram - and have fresh herbs on hand to use in your cooking.

8)   Drink more water - to maintain the balance of fluids in your body, (important for digestion and body temperature), to provide energy for your muscles, to make your skin look better, to improve your bowel movements, and help your kidneys to better remove toxins from your body.

9)   Give your health a tune-up – In traditional chinese medicine, spring is a time for cleansing and rejuvenation. It is the transition time between winter and summer, when we move from indoors to outdoors, when we look outwards rather than inwards. 

Have a think about the things you would like to change. Maybe there is something you want to do but have been putting off, like a regular yoga or pilates class. Or it may be something you want to stop, like too much coffee or sugar. It can be easier to make positive changes with guidance, so see a professional if you feel this will help get you on the right track.

10) And last but not least – ‘Hakuna Matata’ - Don’t Worry, Be Happy. 

Easier said then done, as there is always something we can worry about (trust me I know), but too much worry can affect our digestion. This can result in stomach pain & discomfort, excess bloating, wind, and constipation. If you are a bit of a worrier, try doing something you enjoy to take your mind off your worries - be silly with your children (or just by yourself), watch something funny, dance to your favourite music, sit in the park and read, go for a run, do some gardening, or try meditating to some music.

Michelle Bryceland is a Naturopath, Acupuncturist & Sfef Kinesiologist who practises in Yarraville, Victoria - for more information see http://www.essentialsforhealth.com.au. 

Going with the Flow

This year I have made a real effort to try and learn to meditate, as it is something I often recommend to patients. And as the saying goes, practise what you preach. I have meditated in the past, and I regularly practise yoga, with meditation at the end of each session, but I felt I needed something that I could use daily and so feel the full benefits of meditation.

It hasn't been easy - with two active boys, who have after school activities daily, and establishing my business in a new location - there is always something more important to do. It's a bit like exercising, you think a lot about doing it, but find it difficult to start, which can often be the hardest part. And then when you do start, and get into a routine, you feel worse when you don't do it. 

Some of the meditation courses available can be a little 'out-there', but the real point is to take some time out of each day to quietly reflect on what is going on for you. It really is what works for you. You might find that you can zone out while walking your dog in the park, while exercising, or even while focusing fully on something you love doing. All of these activities can be like a mini meditation session in themselves.

So far this year, I have tackled 'Mindful in May', Belinda Davidson's 'Chakra Cleanse Meditation', and more recently an 'Expanding your Happiness' 21-day meditation challenge with Oprah and Deepak Chopra.

I found I got a lot out of the daily meditations that were emailed to me during Mindful in May, and the bonus is that you get to keep these meditations. I found the chakra balancing meditation the most challenging, as it can take 30 minutes or more for each meditation, a big chunk out of my day, but the rewards are worth it. The Oprah/Deepak meditation challenge is also very good - you receive a different meditation daily and I quote "(this) journey will help you spark the bliss, profound peace, and playful exhilaration that is within you".

Many studies are now showing the impact our emotions can have on our physical bodies. When you are physically or emotionally stressed, your body releases stress hormones that can affect many parts of your body. 

Studies have also shown that stress and anxiety can result in disruptions in your heart and immune function, and depression can inhibit the body's natural 

ability to heal. Research has also shown that regular meditation can help to reduce blood pressure and insulin resistance (which contributes to the development of diabetes).

I've found meditation for me has been very much worth it, given the benefits I have gotten out of it - such as feeling calmer, more able to focus on what is happening at any given moment (often referred to as 'being in the moment'), and being able to focus my time and energy on things that are important to me, (rather than be regularly distracted by all that social media has to offer).

But it is still a work in progress, and that's okay too.

So there are many very good reasons to try and incorporate a daily, or if this is too hard, maybe a bi-weekly, meditation practice into your routine. It can help you to focus a little more on your thoughts and emotions, and the impact these might be having on your health and happiness. 

"All that we are is the result of what we have thought. The mind is everything. What we think we become."

Buddha

If you are interested in reading more you can go to:

https://chopracentermeditation.com  

http://schoolofthemodernmystic.com

http://www.mindfulinmay.org

michelle bryceland

essentials for health

www.essentialsforhealth.com.au

Why you need more probiotics in your diet

As a follow up to the recent article I posted about probiotics, I thought the topic of probiotics, what they are, and where best to find them, was worth talking more about.

First of all, lets talk about the article in Forbes. It outlines a study that shows there was a small reduction in blood pressure for the participants who regularly ate probiotic rich foods, for a minimum of two months. It went on to say that although there was only a small reduction in blood pressure, probiotics might help to improve insulin resistance and reduce inflammatory biomarkers, which contribute to high cholesterol, diabetes and heart disease.

The probiotics that appeared to have the most impact were multiple strain probiotics, meaning there was more than one type consumed on a regular basis, i.e. lactobacillus strains, the most well know being lactobacillus acidophilus, and bifidobacterium strains, among others.

Now what are probiotics? Well they can be either bacteria or yeasts that are found in foods or supplements. There are over 500 such organisms found naturally in our guts, which contribute to a healthy digestive system. 

Probiotics have also been found to improve immunity, help brain function, and more recently, may help to reduce inflammation that contributes to cardiovascular disease.

Now why aren’t we getting enough of these in our diets or why aren’t our guts rich with these naturally occurring bacteria or yeasts that are so important to our health? Well, the modern diet high in processed, refined carbohydrates, sugar and junk food is one culprit, as are antibiotics, a stressful lifestyle, aging, and inflammatory gut diseases such as crohn’s or ulcerative colitis.

The best foods to get probiotics in good amounts are:

       •      Yoghurt ie Barambah Organics, Five AM, Jalna, Margaret River and Macro Organic.

       •      Sauerkraut – made from fermented cabbage, this food is rich in  A, C, E & B vitamins.

       •      Miso soup – made from fermented beans, rice or barley – you can add it to any soup for a probiotic boost.

       •      Tempeh – made from fermented soybeans – non-GMO is best.

       •      Pickled vegetables - vegetables that have been pickled have been shown to have more bioavailable nutrients than their fresh counterparts.

       •      Kefir – a fermented milk drink that can be made from cow, goat, sheep, coconut, rice or soy milk and kefir ‘grains’ - try Nature’s Goodness Kefir Turkish yoghurt.

Here is a recipe you might like to try to make your own pickled vegetables:

Ingredients: Your choice of vegetables i.e. cucumber, carrots, onions, olives, mushrooms, cauliflower, capsicum.

Pickling Liquid:

2½ cups distilled white vinegar

3 cups water

¾ cup organic raw sugar

5 tablespoons sea salt

1 teaspoon yellow mustard seeds

½ teaspoon dried hot red-pepper flakes (optional) or other herbs such as oregano, thyme, rosemary etc.

Method: Cut up the vegetables the way you would like (smaller vegetables like onions, olives and mushrooms can be kept whole), and chill in the fridge for a few hours. Mix together the pickling liquid and bring to the boil, stirring until the sugar dissolves. Leave for 30 minutes to cool. Blanch vegetables by cooking in a pot of boiling water for few minutes, then quic in ice-cold water, and pat dry. Then place the vegetables in sterilized jars and cover with the pickling liquid. If sealed well, you can keep the pickled vegetables for many months in a cool, dark cupboard, or if opened, for about a week in the fridge.