World Kindness Day encourages us to show kindness to strangers, co-workers, acquaintances, loved ones, and ourselves. Twenty-eight countries celebrate the holiday which was introduced by a coalition of nations' kindness organizations in 1998.
Kindness is defined as being friendly, generous, and considerate. It is a key component of living a full and beautiful life. Being kind is the foundation for developing healthy connections with others which positively impact our mental and physical health.
Acts of kindness also release oxytocin, serotonin, and endorphins. This has a positive impact on your emotional and physical health as well. If you want to feel good, showing kindness is an easy place to start.
Let’s look at how you can incorporate kindness into your life today!
What Is Kindness
Kindness can be quite simple. Incorporating kindness into our lives will not take much time, money, or planning. We just need to be intentional about it. Words of encouragement, a genuine smile, or a compassionate tone can go a long way.
Sharing your kind thoughts is inexpensive and does not take much time. Everyone likes to hear things like, “You handled that situation well. It’s always nice when someone tells you that you have a great smile or that they like your shirt.
It takes no extra time to smile at someone as they walk past you on the street or say “thank you” to a service provider. Even watching your tone of voice when you are in a hurry or upset can show others kindness. These simple things can make someone’s day.
Being Kind to Others
Anita Rani says, “Kindness isn’t big, grand gestures. The small acts of kindness, they’re the important bits.” Chances are the people you feel closest to don’t do grand gestures frequently, but hopefully, they make you feel loved with the little things.
Making a pot of coffee, giving a hug before leaving, sending a quick text, or picking up a small token of love at the store are all ways to show kindness. Anything that shows someone you are thinking about them counts.
According to actor Maureen Lipman, “It’s great to do a good deed a day because you feel better about yourself, but actually the main aspect of kindness, the bit that’s difficult, is continuity. How do you be kind to someone you’re caring for.”
It is easy to take those we care about for granted. Sometimes we treat strangers better than those we care about most. Slow down and consider what you want to communicate to them through your words, tone, and actions.
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Proper breathing is crucial to health and helps maintain spinal stability. Faulty respiration mechanics can lead to recurrent back pain, shoulder problems, poor coordination, and lower cardiovascular endurance. It can also play a major role in chronic fatigue, anxiety, and panic attacks.
Unfortunately, improper breathing is more common than correct breathing. In a pilot study of 96 people in 2003 that assessed breathing mechanics, only 25% of people were found to breathe normally. The rest were either chest breathers, lacked normal movement of the lower rib cage, or had deep clavicular grooves.
Why are we such poor breathers? If you watch a baby breathe, they pretty much universally breathe perfectly. Over time, we spend many hours sitting in chairs, slumping forward at computers, or reclining while watching a show. These unnatural positions of our spine and rib cage cause us to find alternate ways to breathe.
Additionally, many of us look at models and strive for a "flat stomach." Normal breathing involves letting the belly go outward with each inspiration. It is impossible to breathe correctly when we hold our stomachs tight (consciously or subconsciously) to make them appear flatter.
Let's check your breathing and see if some adjustments could be beneficial.
Check Your Breathing
Try these steps in different positions: laying on your back, sitting up, standing, and doing an exercise such as a side plank. Some people breathe well in some positions but struggle with others. Check to see if your breathing fits the patterns below.
1. Place one hand over your abdomen/stomach, and another over your rib cage.
- During inspiration (breathing in) your abdomen should expand outward.
- During expiration, (breathing out) your abdomen should expand inward.
- Movement should start in the abdomen; not in the chest (even with a deep breath)
- Abdominal motion should be much more pronounced than rib/chest motion.
2. Now move one hand to each side of your body over your lower ribs and upper abdomen.
- The abdomen should expand all the way around through the entire cylinder, not just the front of the abdomen moving outward.
- As inspiration continues, the lower ribs should move outward in a horizontal plane.
- With your hands on your sides, the motion should seem equal on both sides
3. Are you breathing at an equal rhythm?
- Your heart rate should be fairly steady.
4. Brace your core as though I told you someone was going to "punch you in the stomach."
- Can you still take a breath with the proper mechanics?
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You are invited to join us as we celebrate my mom's creativity at "Fused for You," a memorial show for Sue Tripp!
One of the ways my amazing mom inspired me was her creativity and passion for art. She loved making practical and beautiful pieces of glasswork. My mom joined a cooperative of local artists at Gallery 200. They staff the physical gallery in West Chicago, Illinois where they sell their original creations.
After my mother died this past March, we decided to highlight the rest of her collection at Gallery 200. If you have ever wanted to own one of her beautiful glass pieces, this is your chance. Over 200 pieces will be available: jewelry, garden stakes, Christmas ornaments, plates, bowls, spoon rests, and dreamcatchers.
We would love for you to attend her show's opening reception this Friday. My dad’s Native American flute circle will be performing live!
Opening Reception
Date: Friday, November 1st
Time: 6:00-8:00 PM
Where: Gallery 200
Address: 103 W. Washington Street in West Chicago, IL.
(Food & drinks will be served.)
*If you are unable to attend the opening, the show will
run through the end of November.
I look forward to seeing you there.
Dr. Jamie
It seems everyone has a favorite Halloween candy. The most popular candies in Illinois are Sour Patch Kids, Kit Kats, and Starbursts. My favorite traditional Halloween candy is Reese's Peanut Butter Cups. What about you?
Americans bought 600 million pounds of Halloween candy last year. This excessive candy intake is so ingrained in our culture that we may not think much about it, but what is it doing to our bodies?
Halloween is the first in a series of high-sugar holidays. It is also around the start of the dreaded flu season. Could there be a connection between these things? After all, sugar wreaks havoc in our bodies.
Let’s make a plan so you can enjoy the holidays in a way that cares for your physical body too.
The Flu Season Myth
Why do we see more flu cases during the fall and winter months when germs for the flu are around all year? I love how Dr. Angie Elliot explains this phenomenon in her article “There’s No Such Thing As ‘Flu Season’.”
Elliot asks us to consider what would happen if we plant a seed without offering it water, light, or air. Would it grow? No, it would not be able to grow under those conditions. Next, she asks us to "consider your body equivalent to soil and a virus or bacteria as the seed. If you planted that seed in your body right now, could it grow?" She explains, "Many people get sick with colds or the flu this time of year because the condition of their body is primed for pathogens to thrive and grow.”
Things That Stress the Body
Once you identify factors that impact your immune system, you will be empowered to create an environment where germs can NOT thrive. Some things are obvious, while others are more subtle; you may not even realize they are causing harm.
- Lack of Sleep
- Dehydration
- Mental & emotional stress
- Financial stress
- Relational stress
- Vitamin & mineral deficiencies
- And sugar!
As the holidays approach, these factors tend to increase. The demands of the holidays may cause tension in our relationships and keep us from getting the sleep we need. Holiday treats and alcohol may replace things that would be better for our bodies.
Finding Balance
Striving for balance and making decisions intentionally can help us enjoy the holidays. Consider the list above and think about your greatest challenges during the holidays. Perhaps you are constantly fatigued and would benefit from saying "no" to some activities. Maybe stress impacts your relationship, and it could help to set aside time for those you love. If there is a strain on your finances having a conversation about expectations might help.
One of the biggest struggles at Halloween can be the candy. Sugar causes an inflammatory response, and when the body is chronically inflamed it suppresses the immune system. This leaves you vulnerable to infection and disease. Sugar also creates unbalanced gut bacteria, which affects your immune system. Since 70-80% of your immune system is based in your gut, it is crucial to have a balance of healthy gut bacteria.
Remember, we want to be intentional and strive for balance. We do not want to get into an all-or-nothing mindset. The following ideas can help you come up with a plan that feels right to you.
What to do About Halloween
Here are some things that you can do to have a healthier Halloween. (Consider picking even 2-3.)
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