For years, the first line of defense for depression has been pharmaceuticals.
But on our next edition of Chi For Yourself, we’ll look at relationships as a path to healing.
Our guest will be Cindy Goodman Stulberg, co-author with Ronald Frey of Feeling Better:Beat Depression and Improve Your Relationships with Interpersonal Psychotherapy.
Be here for the interview on Thursday, November 15th at 1 pm Pacific, 4 pm Eastern time at chiforyourself.com
Movement in the financial markets lately can make you seasick! If you manage your own finances as I do the market ups and downs will make you wonder if you should make changes or stand pat.
The GenuLines post below offers some ideas on getting your financial house in order. Read it and “reap”
Do You Have A Financial Safety Net? (And How To Build One)
Do you have a financial safety net? It’s something worth thinking about and setting up.
If not, now is the time to get started.
You can begin by putting away three to six months of living expenses.
Keep this money in an interest-bearing account. Know what your family needs to live on in the event your income stops.
Then start saving as much money as you can until you have built up this safety net.
You can shave your spending, too.
Do More With Less
Do a little less eating out. Think twice about buying the newest TV and tech gadgets.
To make the process go faster add any bonuses, tax refunds, etc.
But don’t stop there. Make it your goal to add to your cushion as often as possible.
Then come back and revise your numbers from time to time.
Your living expenses may go up or down over time. You can quickly adjust the amount you need in readily accessible cash.
Protection
Life and disability insurance are two more important parts of your financial strategy. Do you have a plan in place to continue to cover your living expenses (or those of your family) if you can no longer work?
Call your insurance agent and go over your current coverage. Make sure the insurance you’re paying for will pay out what you need and if not, make adjustments.
Now you have two legs of your plan firmly in place. Next, think about investing any additional savings in higher interest-bearing accounts.
Do your best to forget about accessing any of this money in the near term. Think about how handy it will be to have it when you’re dealing with an emergency.
Or, when you’re ready to retire.
And, don’t let your money sit in a bank or, worse yet, in a drawer in your house. There are lots of investment vehicles that will get you a much better return than a savings account.
Talk to your financial adviser. You’ll come up with a plan that’s right for you, your family, and whatever the future may hold.
As we age, we look for things we can do to prevent wrinkles, diseases, and cognitive function. The good news is that there are hundreds of things that you can do to help you age in the best way possible.
GenuLines looks at six life hacks you can apply to your life today to help you age better.
It’s no secret that as you age your metabolism slows down. Getting at least thirty minutes of activity a day increases your metabolism. But can also help to increase bone density, putting you at a lower risk of bone injuries as you age.
2 – Invest In Large Sunglasses:
The skin around your eyes is the most delicate and thin skin you own. It’s also the place where wrinkles tend to appear first.
By wearing over-sized sunglasses you’re preventing sun damage from occurring around your eyes. And you’re also squinting less.
You’ll have fewer eye wrinkles as well as fewer forehead wrinkles.
3 – Make Time For Your Friends:
Often your schedule can be so hectic that you neglect to make time for a social life. But having a social life can help you age better in many ways.
Most important is lowering your stress level. Studies have shown that stress damages your skin cells, causing premature lines.
Stress can also lower your immune system, making it more likely you’ll become ill. As a bonus, making time for your friends also means that you’re more active both physically and mentally.
4 – Take Fish Oil:
Fish oil is high in omega-3 fatty acids. An Ohio State University study found Omega 3’s are good for joints, eyesight, and hair growth.
They make skin supple. And they improve your heart and immune functions.
If fish oil isn’t for you, you can also increase your intake of seeds, nuts, sardines, or salmon.
5 – Keep Your Diet Colorful:
There are foods that speed up the aging process. What you may not know is that there are also some foods that can do the opposite.
The list includes kale, broccoli, blueberries, strawberries, oranges, and plums. All are rich in vitamins, minerals, and antioxidants that can promote healthy aging.
(***Some of these nutrients include alpha lipoic acid, carotenoids- including vitamin A, ß-carotene, lycopene, astaxanthin, and retinol- CoQ10, glutathione, polyphenols, and vitamins C, D, and E)
6 – Change Your Opinion Of Old:
This one’s my personal favorite. There is no formal definition of what old means.
The word can have many different meanings depending on the context.
Don’t degrade yourself by talking about your “senior moments” or the things you can no longer do. Having a positive attitude and a good mental outlook is half the battle.
When you tell yourself that you’re old and can’t do things, it becomes the truth. Instead, focus on all the things you can do.
And though it’s a cliche’, age IS only a number.
In today’s busy society we tend to forget to take care of ourselves. We ignore our own needs because we’re so busy taking care of everyone else.
Make yourself a priority. For now, begin implementing at least one of the above suggestions.
Practice and stick to these six. Make them part of your normal routine.
Take care of yourself now so you can ensure that you’ll age in a positive way.
We don’t always have the best sense of when to stop eating. We have access to not only good-tasting food but food in immense quantities.
It’s easy to poke fun at humorous situations such as Homer Simpson eating until he can’t move a muscle. But in reality, we’re blind to the consequences of eating too much.
These can range from a simple mild stomach ache in the short term to more serious health risks. Think chronic obesity and its connection to cardiovascular disease or diabetes.
Overeating doesn’t have to be as dramatic as eating until our pants are about to burst. It can be eating more than we need in one sitting.
Or eating until we’re full rather than until we get enough nutrients.
We don’t have the natural constraints our ancestors did to prevent us from over-eating. In evolutionary terms, most humans couldn’t over-eat.
Large-scale agriculture and food processing generally weren’t available until more recent times. Today most humans (Americans for sure) have access to more convenience food than ever.
So, what drives us to eat more than we need?
We have lots of information. We can learn to eat only as much as we need.
Why don’t we?
One key insight is the emotional connection to food many people have. Research has shown that overeating follows bouts of sadness, depression.
It can also come during struggles with our issues.
The Journal of Adolescent Health studied the eating habits of young people. The participants developed disorders like binge eating.
The study’s main result: “it’s important to consider depressive symptoms in overeating.”
We can keep track of our reasons for eating. Are we eating because we’re hungry, or because we’re wrestling with emotional issues?
Another consideration is symptoms of hypoglycemia or low blood sugar.
A Medical University of Warsaw article looked at hypoglycemic symptoms. It found that people might eat more as a way of satisfying urges to increase insulin.
So it’s important to eat sweets in moderation as a way of limiting consumption in general.
Finally, there is no better warning system than our own bodies. Excessive constipation, blockage, bloating, vomiting or stomach aches tell us we’ve had enough.
Add to that list our constant need for laxatives or antacids. Our level of energy and mental alertness are signs, too.
We all enjoy a nicely cooked meal or tasty snacks. But in biological terms, food is simply fuel. It’s the fuel our bodies consume and turn into energy.
Just know that we can bog down our systems with excess fuel or fuel of poor quality- aka junk food.
Our energy level drops. We feel sluggish and less alert. These are signs of an overloaded digestion system.
Final Thoughts
It’s a no-brainer to say that we love food, but how much is enough? Our bodies brains and emotions hold up the stop signs.
Being mindful of our current state can help us avoid the pitfalls. The signs are there and our brains and bodies are telling us.
We hear the words junk food all the time. What is it, exactly?
Today GenuLines goes beyond the convenience food names and the fast food menu items. We’ll look at content, and what goes into your body when you get that “quick bite to eat.”
Here are some things to consider if junk food products are a staple of your diet:
They’re Loaded With Sodium
Much of the sodium we consume each day doesn’t come from real whole food. Instead, it comes from the processed foods that we consume every day.
There are so many foods that contain excessive sodium that you’re unlikely to realize it. For example, you may not have a natural liking for such “salty foods”, but you love sweets.
That soda you’re consuming is also loaded with a sodium derivative, even though you can’t taste it. Such are the hidden dangers of processed food.
They’re Heavy On Simple Sugars
If you rely on processed foods for “nourishment”, you aren’t really getting it. You may notice that while using junk for sustenance, you tend to get constipated.
That’s due to lack of complex carbs and fiber. Simple carbohydrates enter the bloodstream and are quickly absorbed.
This disrupts blood sugar levels. Natural foods consist of more complex carbs.
And the fiber they contain help promote digestive health and regularity.
Processed Foods Contain Trans Fats
If you think all fats are bad, think again. In fact, natural fats are good for us and even essential.
It’s trans fats that get most of the bad rap. Trans fats are a modified variety of an oil that allows it to remain solid at room temperature.
Trans fats are pro-inflammatory. Inflammation speeds up aging and contributes to many of our chronic diseases.
The list includes high blood pressure, diabetes, and heart disease.
Many Processed Foods Contain Anti-Nutrients
Foods that bring down the nutritional value of a meal are called anti-nutrients. These foods prevent the absorption of nutrients.
Did you know that white potato is considered an anti-nutrient?
And guess what? White potatoes are a favorite ingredient in processed food.
White potatoes are cheap. And you can argue that they’re tastier than sweet potatoes.
This combination leads to more profits for big brand junk food companies.
Junk/ Fast Food Can Be Deadly
Food doesn’t sit on your shelf for months without spoilage or rancidity occurring. So, how does processed food last so long?
You can credit additives and preservatives. These are chemicals for the most part.
And they give food an artificial life extension.
Are they helpful? Sometimes. But more often than not, they’re a hazard to your health.
Many are “safe” in very, very low concentrations and approved for human consumption by the FDA. But, they’re often used in amounts far exceeding their safe limit.
And we consume them much more than once in a while.
Conclusion
Processed foods are the far from natural- regardless of claims by their makers. Many are GMO* produced, which raises another set of ethical questions.
To be sure- eat whole foods, closest to their original source.
The grief from Hurricane Florence will be felt for a long time to come. Death, destruction, and displacement have affected so many people.
Those in the storm-affected areas now have to deal with that grief in some form or another. This GenuLines post will deal with things we all can do to handle the heaviness known as grief.
First I want to tell you about our next scheduled edition of Chi For Yourself.
Danielle Dulsky will make her second visit to the show. Listen in on the call on Tuesday, Sept. 25th at 4 pm Eastern 1 pm Pacific time at chiforyourself.com
Danielle Dulsky is the author of Holy Wild: A Heathen Bible for the Untamed Woman.
Grief touches most everyone at some point in their lives. But, no one grieves in exactly the same way in every case.
And the intensity and duration of grief can vary from one person to the next. This is due to a combination of things.
These include genetics, personality, and previous coping patterns. Add to that any previous history of depression or other mental illness.
It’s also affected by the presence or lack of support networks, and the event leading to the death (ex. sudden, unexpected death vs. expected death). There’s been a lot of debate over when grief becomes something more.
Something that may need medical attention.
But when does grief become something more than “normal?” Clinicians are doing a sort of balancing act.
They want to be careful that they don’t “medicalize” normal grief. But they also want to make sure they don’t exclude those who may be suffering from clinical depression.
This depression could be set off by the recent loss of a loved one. Grief is a process, not an event.
In the early stages of grief (sometimes referred to as “acute” grief), symptoms can pile up.
Think intense sadness, trouble with concentration, and reduced interest in activities and people. There could be crying, sleep issues, changes in appetite, too.
And it would be no surprise to have constant thoughts about the deceased. Now, these are many of the same symptoms as seen in depression. Yet they are considered two distinct entities.
The experience of grief does not necessarily mean that the individual is depressed.
Eventually, grief can become less disabling and intrusive in one’s life. The wounds begin to heal as pleasure is increasingly found in life again.
Furthermore, grief has no set time frame. It can last from weeks to years.
There can still be periods where the acute grief returns for short periods during events. They include the birthday of the deceased, holidays, and other reminders and memories.
But, the acute feelings of grief eventually wane.
Sadly, some people have a very hard time finding pleasure in their lives after the loss of a loved one. Again, the process has no specific length of time.
It varies according to the person and the circumstances. In any case, it’s important to recognize that depression can partner with grief.
Post-Traumatic Stress Disorder (PTSD) is another possibility, especially for violent or unexpected deaths.
To summarize: we experience the process of grief in our own ways. Keep in mind that grief, depression, and PTSD can sometimes work together.
Don’t ignore signs of depression and PTSD. It’s better to seek the opinion of your physician sooner than later.
____________________
It is very important that you consult a physician if, at any point, the grief does not seem to be subsiding. Or if you have any thoughts of self-harm.
Your physician can help determine whether you’re suffering from depression or PTSD.
If so, various forms of treatment can help. These include psychological counseling and/or medications.
Fear is a lack of knowledge. When people fear doing something, it’s because they don’t know what the outcome of those actions will be.
When people fail, they can often turn to excuses. They’ll think of dozens of reasons why whatever they tried couldn’t work.
The conditions were not right or they didn’t have enough money. Perhaps a main supplier went out of business and that took down their own business.
Whatever the case, blame is easily distributed all around.
But excuses cannot be made for success.
Who can be blamed for doing something right?
Sudden success can bring on a sort of paralysis. And, a fear of what may happen next.
It’s easy to fall back on something that’s comfortable. That can take the wind out of the sails, so to speak, of a possible success.
Part of the problem with fear of success is not having a plan for when it happens.
You can make plans for what you’re going to do when you succeed at various stages. You won’t fear what comes next because you’ll refer to your plan.
Another problem is that you could be trying to do everything yourself. As you see some success, you’re going to be taking on more responsibilities.
These responsibilities may be unfamiliar to you and that can bring back those fears. If you already have others who work for you, see if they would be a good fit for some of these new responsibilities.
If not, hire others or outsource the work. You should try to keep within your comfort zone. But also be willing to break out of it when the time is right.
Fear of success isn’t just a buzzword used by marketers and psychologists. It’s a real fear and it can have a crippling effect on anyone who experiences it.
Childhood obesity has become an epidemic in our culture. Many children are so overweight that they almost stop being children.
They can’t play and enjoy their lives the way children usually do.
Of course, childhood obesity causes health issues too. Overweight kids tend to be sick more often.
And they’re at risk of developing long-term health problems. Understanding childhood obesity helps parents make decisions and prevent obesity in their children.
Childhood obesity is a health condition. The diagnosis is generally based on a child’s BMI or Body Mass Index.
The Centers for Disease Control and Prevention has obesity guidelines for kids. The CDC defines it as a BMI greater than the 95th percentile for children of the same age and gender.
Your pediatrician records your child’s height and weight. Then the numbers are compared to the average child across the country.
What causes Childhood Obesity?
There are actually many causes of childhood obesity:
Hereditary factors
In some cases, genetics plays a role. A child may inherit a thyroid problem or another hormonal problem.
If parents and other family members are obese, then their children are more likely to be obese as well.
But, other environmental factors that may have a bigger impact on a child’s health. Things like diet and lack of activity.
Poor eating habits and lack of activity
The biggest causes of childhood obesity are poor eating habits and inactivity. Many obese children live on a regular diet of starchy carbohydrates and high-fat foods.
A fast-food diet is a major contributor
Let’s look at the common diet that’s high in sugar, white flour, and fat. These foods cause children to have blood sugar imbalances.
The highs and lows lead to cravings. Cravings then lead to more poor food choices and the cycle can quickly get out of hand.
The problem worsens when parents don’t or are unable to provide healthy options.
Cupboards stocked with junk food are tempting. Kids almost always choose the junk over a healthy snack.
Add inactivity to poor food choices and you have the makings of childhood obesity.
More and more children are left home to fend for themselves after school. When they’re home, they sit on the couch and watch television.
They play video or computer games instead of being active and playing outside. Obesity results when children are consuming way more calories than they burn.
Also, the calories they do consume are empty, not providing them with the nutrients they need.
What are some problems associated with obesity?
Overweight and obese children often face a life of ridicule from their peers. They suffer health challenges most adults cannot imagine.
The result can be a shorter lifespan.
The good news is that childhood obesity can be reversed. Children are incredibly adaptable.
They can learn new habits. But they can’t do it alone. They need support. They need adults who can help them make responsible and healthy decisions.
That’s where their parents or guardians are so important in helping them.
Experts say that 10 to 20 minutes of prayer or meditation each day can help reduce stress. Guided imagery also may be helpful, and can be included with prayer or meditation.
You can find websites with stress-relieving images. And there are other sources for guided imagery online and at your library.
Or you could see a professional who can guide you through the imagery or meditation.
Take an art class –
Art therapy has been shown to help with stress relief. Being able to channel the internal emotions into an art medium can be very therapeutic.
Go easy on yourself –
Don’t engage in self-criticism. Repeat your mantra; say your prayers, meditate. or whatever you need to do to silence the “you’re not good enough” voice.
Learn to take a timeout –
When you’re stressed, you may be more prone to angry outbursts. Learn to take a moment for a timeout before responding to something that angered you.
Be unavailable –
Sometimes it can be very stressful to feel like you always have to be there for others. At some point, it’s important to turn off your telephone(s) and close your email.
Just be there for yourself. You can even choose a regular time to do this.
Tell your friends and family in advance. This way they’ll understand why you’re not answering your phone or email.
Breathe deeply –
By themselves, meditation and slow, deep breathing may help to relieve stress. Deep breathing also may help remove toxins and relax muscles.
It’s also said to calm the mind.
Don’t set the stage –
Without meaning to, you might be setting the stage for everyday stresses. For example, if you don’t maintain your car, it may break down at the worst time.
Not taking care of your nutritional needs or your health can make trouble, too. Getting sick can really add to stress, especially trying to make up for the time lost after you get better.
Keep a healthy perspective –
Sometimes everything seems important and must be done right now. This is a recipe for overwhelm.
Try to keep a healthy perspective on things.
Remind yourself that a situation, decision, or “moment” may not really matter ten years from now.
Living within your means is not as difficult as most of us make it out to be. It takes some discipline but it can be well worth the effort.
At the very least, you’ll be able to sleep at night knowing you aren’t burdened with a heavy debt load. If credit card debt is your weak point, take the scissors to those cards.
In fact, cut them up and cancel the accounts. This is the surest way to make sure you don’t get yourself into trouble by spending more than you make.
Don’t try to keep up with the Joneses. You know this tendency.
Your neighbor always seems to drive a new car. And, always buying the latest and greatest gadgets. That doesn’t mean you have to follow along.
What you might now not realize is that your neighbors aren’t living within their means. They could run into trouble if they have the wrong money mindset.
The interest on credit cards can be wicked. If you’re saddled with debt you could considering consolidating it.
This will give you one lower payment.
But don’t use credit excessively after you’ve refinanced. Otherwise, you’ll make the situation worse.
If you can’t get a consolidation loan, consider hitting up your family for a loan. This is not ideal since it can cause tension in the family.
But, it’s better than having huge interest charges added to your balance each month.
Show your family members an honest effort to pay them back. And do your best to pay them back quickly.
Living expenses don’t let up. For instance, when appliances break down you’ll have to replace them.
So you should always set aside some money each month as an emergency fund. Try to accumulate six months worth of cash for this.
For high ticket items that aren’t needed right away, consider using layaway plans. Retailers are bringing back this feature.
They know that some of us are overextended with consumer debt.
Look for quality when you’re shopping for necessary items. Look for the highest quality you can afford.
Over time quality usually outdoes low price and that can help keep you within your means.
But on our next edition of Chi For Yourself, we’ll look at relationships as a path to healing.
Overheard: No wealth can ever make a bad man at peace with himself” 
in the best way possible. 
First I want to tell you about our next scheduled edition of Chi For Yourself.
Grief touches most everyone at some point in their lives. But, no one grieves in exactly the same way in every case.
Much is written about the fear of failure. In fact, a GenuLines post from a few weeks ago dealt with that subject. 
Overheard: “It is health that is real wealth and not pieces of gold and silver.”
Everyday stress can take its toll. It can become chronic, And it’s important to deal with it in a healthy way. 
Living within your means is not as difficult as most of us make it out to be. It takes some discipline but it can be well worth the effort.
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