Strengthening Relationships

       Mother's day is coming up and it is that time of year when we start reflecting on those women whom we look up to.Wellness is made up of seven different elements two of these elements are emotional wellness and social wellness. These two elements can refer to our feelings and relationships that we have with people. The mother-daughter relationship is an important aspect in a women's life. A mother is the one who helps us learn how to take care of ourselves as we reach womanhood, she gets us through our first breakup, and loves us continually no matter what we say or do. For some of us as we get older and leave the house our relationship with our mother begins to be weakened. As we see our mother less often we begin to lose that closeness we had before when we saw her on a more frequent basis. As we get older we begin to develop our own lifestyle, ideas, and individuality that may differ from our mothers. We may have gotten into a recent disagreement that has caused us to distant ourselves from her. Whatever the reason as to why we have weakened that bond, it is important that we strengthen it whenever possible. In honor of mother's day this week, we have focused on how to strengthen your relationship with your mother or the person who plays the motherly role in your life.  

Relationships

       One thing that we need to keep in mind is that a relationship consist of two people. "Sometimes we spend so much time focusing on ourselves-our shortcomings, problems, and needs-that we overlook the ways that our lives are are affected and enhanced by others". As we get older and become adults our relationship with our mother changes. We become adults and make our own decision but we are still seen as a child by our mother. We have to learn to start a new relationship with our mother in which we are both adults but we still have that mother-daughter feeling. Below are some tips that can help with starting that relationship and how to make it stronger.

1. Make the first move.

It is important that both people are putting forth the effort although one person may have to initiate it first in order for the relationship to begin.

2. Change yourself.

Many think that the only way to improve a relationship is for the other person to change their ways. Think of it as a dance, when one person changes their steps, the dance inevitably changes.

3. Have realistic expectations.

Both moms and daughters often have idealistic expectations about their relationship. It is important that we realize it will not be perfect and the other person will not always do what you expect.   

4. Communicate.

"Lack of communication is a common challenge with moms and daughters. Because moms and daughters aren't mind readers, be clear and calmly state how you’re feeling. Also, speak your mind in a very heartfelt but gentle manner". 

5. Be an active listener.

Active listening is when you reflect back what the other person has just said. This means that when the person is done talking you repeat in your own words what the person just said. By reflecting back what they just said you’re telling her that she’s being heard and that you understand. This can also help someone rephrase what they said if you are understanding them different than what they meant. 

6. Put yourself in her shoes.

Mothers try to see how your daughter feels and how you felt when you where her age. Daughters try to understand that your mother does have experience and has the best intentions for you. 

7. Learn to forgive.

Forgiveness is key to a relationship. Being able to ask for forgiveness and knowing when you have wronged the other person as well as being able to forgive is what will build trust and confidence between you two. 

8. Balance individuality and closeness.

Dr Roni Cohen-Sandler said, "It can be challenging for daughters to build their own identities. Sometimes daughters think that in order to become their own person, they must cut off from their moms. Or, quite the opposite, they’re so fused that they’re unable to make decisions without her input, she said. Both are clearly problematic".

But daughters can find their voices and identities within the relationship. So how can you strike a balance between staying connected and still being true to yourself? It is not easy but with time you will be able to find a perfect balance. 

9. Agree to disagree.

As adults we begin to develop our own views and ideas some which may go against what our mothers believe. It is important that it is accepted that agreement will always occur and to let each other have their own opinions. 

10. Stick to the present.

"Moms and daughters tend to have an old argument that runs like a broken record in the background. It becomes their default disagreement. Instead, avoid bringing up old gripes from the past, and try to focus on the present" -Dr. Roni Cohen-Sandler

11. “Use ‘I’ statements, rather than being accusatory,”

Instead of saying you make me feel  you did this say I. By replacing "you" with "I" your conversation will be more productive and no one will feel like they need to become defensive.  

 References: 

http://psycnet.apa.org/psycinfo/1988-16704-001

http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635

Roni Cohen-Sandler, Ph.D, psychologist and co-author of I’m Not Mad, I Just Hate You! A New Understanding of Mother-Daughter Conflict http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635

Meditation

What is meditation? 

Meditation is a simple and easy way to help reduce stress and relax. Meditation is a method that has been practiced for thousands of years by many cultures and religions.Originally it was used as an intellectual enlightenment to better understand mystical and sacred forces of life. Now it is generally used as a relaxation and stress reduction method. While doing meditation is produces a state of relaxation that helps you focus your attention and eliminate the busy thoughts that get jumbled in your mind causing you stress. This process helps enhance emotional and physical wellness. 

Is it the same as yoga?

Yoga is considered a type of meditation that focuses of exercises that help with flexibility. 

How do I meditate? 

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. 

 Does it have any health benefits? 

The emotional benefits of meditation include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illness

Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. 

Some research suggests that meditation may help such conditions as:

• Allergies
• Anxiety disorders
• Asthma
• Binge eating
• Cancer
• Depression
• Fatigue
• Heart disease
• High blood pressure
• Pain
• Sleep problems
• Substance abuse

References:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858

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What are GMO's

You may have heard the term GMO floating around on the news or in our grocery stores. GMO’s stands for genetically modified organisms. These foods do not contain DNA from a second species, which is a common myth. These organisms usually have an existing trait modified to reduce or improve a specific phenotype. A phenotype is a characteristic that can be observed, like color or shape. The DNA of these organisms is altered in a lab and then reintroduced back into its species. The changes made to certain foods are made to either improve or reduce a specific phenotype. Some examples are vitamin A enhanced rice, herbicide resistant corn, and drought tolerance plants.

What are the benefits of Genetically Modified foods?

            Genetically modified foods have resulted in many benefits for farmers and consumers alike. They also show much promise in ensuring adequate food supply for our booming population in the next 50 years.

• Pest resistance: The most common reasons for loss of crops are pests. To prevent these losses from happening, farmers routinely use a great deal of chemical pesticides on their crops. These pesticides can pose potential health hazards to consumers if ingested from the crop or run-off into the water supply. It can also cause harm to other aspects of the environment. Growing foods that are genetically modified (GM) help remove the need for chemical pesticide use and consequentially reduce the cost of bringing the crop to market.
• Herbicide tolerance: Weeds are a common obstacle when growing crops of any sort. It is not cost effective to remove them by manual labor, so most farmers spray large amounts of different kinds of weed killers (herbicides). Which can be both time consuming and expensive. Crop plants that are resistant to a specific weed killer would allow the farmers to only need one powerful herbicide to take care of the weeds. One such crop that was created was a strain of soybeans by Monsanto that are resistant to Roundup. The crop needs only one spray, which reduces production costs and limits harmful environmental effects.  
• Nutrition: Malnutrition is a common issue for impoverished people. For example, a typical staple food of impoverished people is rice. GM rice contains additional vitamins and minerals and is used to combat blindness due to Vitamin A deficiency in third world countries. This golden rice is also being developed to have an increased iron content these people can consume vitamins and minerals that this food would normally not contain.

Are GM foods safe?

• Allergenicity: Unexpected allergic reactions in children are the main concern when it comes to GM foods. Many children have allergies to peanuts and other foods. New genes in plants may create new allergens to those that are allergen susceptible. More research is being done to prevent possible harm to consumers with food allergies.
• Unknown health effects: There have been studies which involve rats and butterflies that have shown to have harmful effects on them. Science critics however, have deemed these studies flawed as the GM foods used in the studies were never intended for human or animal consumption. Besides the possibility of allergenicity, GM foods are believed to pose no risk to human health.

According to the USDA as of 2012, 88% of corn, 94% of cotton, and 93% of soybeans are genetically modified.

How are GM foods regulated?

There are three agencies that are responsible for the regulation of genetically engineered organisms. They provide guidance relevant to experimental testing, approval, and commercial release of GMO’s. They are the following:

• Animal and Plant Health Inspection Service (APHIS): is responsible for protecting the US agriculture from pests and diseases. Their regulations place procedures for obtaining permits and notifications before introducing crops that are regulated in the U.S. Once they have received regulation status the organism no longer requires review for movement in the U.S. http://www.aphis.usda.gov/biotechnology/regulations.shtml
• Environmental Protection Agency (EPA): They are in charge of conducting risk assessments on pesticides that could pose harm to human health or the environment. They also establish tolerance and residue levels for various pesticides that can be applied to crops while their growing and remains after being processed. They sometimes will make visits to farms and ensure compliance to the regulations. Farmers that have B.t.corn, must have a license and grow 20% unmodified corn along with it. http://www.epa.gov/
• Department of Health and Human Services’ Food and Drug Administration (FDA): The CSA states that, “Companies working to create new GM foods are not required to consult the FDA, nor are they required to follow the FDA's recommendations after the consultation.” http://www.fda.gov/

GM foods are not required to be labeled and is only done voluntarily by agribusiness industries. In the future if consumers show a preference for labeled foods might encourage labeling of GM foods.

References

Michael, W. (2007). Genetics 101. Santa Barbara, CA: ABC-CLIO.

USDA. (2013, 12 30). United States Department of Agriculture. Retrieved from Biotechnology Frequently Asked Questions: http://www.usda.gov/wps/portal/usda/usdahome?contentidonly=true&navid=AGRICULTURE&contentid=BiotechnologyFAQs.xml

Whitman, D. B. (2000, April). Genetically Modified Foods: Harmful or Helpful? Retrieved from CSA Discovery Guides: www.csa.com/discoveryguides/gmfood/overview.php

Digestive Health

            There are many things you can do for your health. One of those things is managing your diet for optimal digestive health. The Academy of Nutrition and Dietetics has recommended including Prebiotics and Probiotics. These can be found in certain foods, and one does not have to solely rely on dietary supplements.  Consuming them from their food sources first is best because they are more readily available for absorption and digestion.

Prebiotics:

• These are natural, non-digestible food ingredients that help promote helpful bacteria in your intestinal tract. They help improve gastrointestinal health and improve calcium absorption.

Probiotics:

• These are the actual “good bacteria” also referable to as live cultures. These bacteria aid in repopulating and balancing the bacteria in your gut. Additionally, this functional component works to boost immunity and overall health.
• Some probiotics have been used to treat Irritable Bowel Syndrome (IBS), lactose intolerance, and more. However effects vary from person to person.

Addition of Prebiotics and Probiotics into your diet:

• Prebiotics have fructo-oligosaccharides (FOS). Some examples of these are inulin and galacto-oligosaccharides (GOS). Specific foods that contain these components are bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat foods.
• Probiotics can be found in fermented dairy foods like yogurts, aged cheeses and foods that include live cultures. Other non-dairy foods that include live cultures are kimchi, sauerkraut, miso, tempeh and soy beverages.

Why do they work well together?

             Prebiotics make it easier for probiotics to establish themselves in the gastrointestinal system. Food products that combine these two things together are called synbiotics. An example of this would be putting bananas on top of your yogurt. Check food labels when buying groceries to include both prebiotics and probiotics in your diet. Many labels will preclude to this by stating “nutrition boosters” or “promotes a healthy digestive system”.

Remember that lifestyle changes take time and you will want to start off slow when changing your diet. Your body may take some time to adjust to your new food intake and eating schedule.

http://www.eatright.org/Public/content.aspx?id=6442477443

Yoga and It's Benefits

              If you’re one of the few people who hasn't caught on to the yoga wave, no worries. We hope to give you a small introduction to yoga basics. To begin with, yoga focuses on the physical and spiritual improvement of the mind and body. There are “eight limbs” of yoga that help you reach enlightenment

• The way you behave (Yama): This is about encompassing and advocating the behaviors of non-violence, truthfulness, non-stealing, continence and non-possessiveness.

• Your attitude towards yourself (Niyama): Being clean, content, austerity, studying sacred texts and studying yourself, and surrendering to God.

• Physical pose (Asana): Through freeing our mind and body of stress and tension you are performing asanas. They are done in preparation for meditation to relax and rejuvenate the body.

• Breath control (Pranayama): Controlling and regulating your breath helps to make the connection between your state of mind, nervous system, and level of life energy. 

• Withdrawal of the senses (Pratyahara): This is the process of being aware of yourself, undistracted from the world.

• Concentration (Dharana):  This prepares you for meditation, as you focus on your breathing and nothing else.

• Meditation (Dhyana): This is where people spend most of their time, in meditation. This is a constant, uninterrupted observation without a special focus. The goal is to increase awareness and unify oneself with the universe.

• Enlightenment (Samadhi): This is the most difficult state to achieve. It requires much experience with the eight limbs of yoga. It is said that one experiences unity with the universe, infinite peace, harmony, and awareness.

Benefits of yoga:

• Lessons chronic pain (lower back, arthritis, headaches, carpal tunnel syndrome)
• Lowers blood pressure
• Reduces insomnia
• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy and vitality
• Maintenance of balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury
• Stress management
• Improved mental well-being

Yoga moves for the beginner:

• Seated Forward Bend
• Seated Straddle
• Downward Dog
• Downward Dog Split
• High Lunges
• Planks
• Side Planks
• Camel Pose

http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

https://yoga.com/

Texting Ergonomics: Reduce Wrist, Hand, and Thumb Pain

Is your main mode of communication with others done through texting? Then you may be risk for “texting thumb” or thumb arthritis. Thumb Arthritis is caused by constriction of the flexor tendon in the thumb. It often reveals itself as painful popping or snapping when the thumb bends or straightens; it may even become locked in the curled position. The most common cause of texting thumb is due to repetitive griping motions such as texting or holding a smart phone. Thumb arthritis is specific to the carpometacarpal joint where the thumb and wrist connect. Gripping, or forceful pinching motions are often the source of these symptoms and can become more severe with excessive use.

            The elbow can also suffer from increased tension in the tunnel through which the ulnar nerve passes. When in the elbow, this is referred to as Cubital tunnel syndrome. Spending too much time holding your phone to your ear, resting your elbow on a desk, or keeping your arm bent at an acute angle to use your mouse all contribute to cubital tunnel syndrome. Symptoms include numbness or tingling in the ring and small finger and soreness on the inside of the elbow or forearm.

Texting Ergonomics:

• Keep messages brief. The more keystrokes you do the more strain you’re causing on your hands and thumbs.
• Use word prediction or auto complete.
• Choose a device that has a full keyboard (you want reduce the number of times you tap a key to select a letter).
• Use shortcuts opposed to scrolling.
• Use a neutral grip when holding a device. This is best represented by a straight wrist that is not bent in either direction.
• Maintain an upright position while texting. Do not bend your head down or round your shoulders.
• Rest your thumb by alternating it with your index finger.

Specifics for touch screens:

• Use device in a vertical position while typing. This will reduce the amount of reaching space your thumb does to press a key.
• Use the pads of your fingers instead of the tips of your nails. Using your nails can create an awkward bent position for your thumb.

Severe cases treatments:

• Cortisone injections- eliminate pain and restore mobility.
• Thumb carpometacarpal arthroplasty- A surgical procedure to release the pulley at the base of the thumb will free the tendon to move more easily.
• Splints

Cubital tunnel syndrome prevention:

• Use a pad to rest your elbow on.
• Avoid pressure on the back of the elbow.
• Sleep in a splint the keeps your elbow from bending too much.
• Avoid position that keep your elbow flexed for extended periods of time.
• In severe cases a surgery can be performed to relieve the pressure off the nerve, improving symptoms, and preventing risk of permanent nerve damage to the hand.

 Sources:

http://www.miamivalleyhospital.org/uploadedFiles/mvh/Health_Information/v26i1_text.pdf

http://www.oseh.umich.edu/pdf/ergonomics/Texting%20and%20Smartphone%20Ergonomics.pdf

http://media.salon.com/2013/07/texting_square-460x412-e1375298184445.jpg

Iron Deficiency Anemia

Anemia is a common concern for women of child bearing age. The prevalence of iron deficiency anemia found in the NHANES II was 5-10%, in the United States. That is equivalent to 1 in 5 women of childbearing age. It is estimated that nearly half of all pregnant women are at risk for developing iron-deficiency anemia. This can be attributed to the fact that pregnant women need twice as much iron as usual to increase the blood volume to the fetus to grow. Anemia is defined as a hemoglobin (hematocrit) concentration lower than the 2.5^th percentile for healthy, well-nourished individuals of the same age, sex, and stage of pregnancy.  Iron deficiency anemia is associated with laboratory evidence of iron depletion as a result of serum tests. The signs and symptoms of iron-deficiency anemia can vary in their severity from mild to severe. 

Signs & Symptoms of Anemia

• Fatigue (tiredness) is the most common symptom, and occurs in all types of anemia. This occurs because the body does not have enough hemoglobin to carry oxygen all throughout the body.
• Shortness of breath
• Dizziness
• Headache
• Coldness in hands or feet
• Pale skin

Signs & Symptoms of Iron Deficiency

• Brittle nails
• Swelling or soreness of the tongue
• Cracks in the sides of the mouth
• Enlarged spleen
• Frequent infections
• May have unusual cravings for nonfood items (like ice, dirt, starch, or paint). This craving is called pica.
• Development of restless legs syndrome

Diagnosis

Make an appointment with your health care provider if you notice negative changes in your health. Your provider will be able to diagnose you based off of your medical history, physical exam and various results on tests and procedures. Once the severity of your condition is known, a treatment plan will be created for you.

Diet Changes

Eating more of the following foods is a great way to lower your risk of developing iron-deficiency anemia.

• Include iron supplements into your diet, but be careful to follow your provider’s instructions for doses,    large amounts of iron can be harmful.
• Eat more iron rich foods like red meat, beef, chicken, turkey, pork, fish, and shellfish. Iron-fortified breads and cereals.
•  Peas; lentils; white, red and baked beans; soybeans; and chickpeas.
• Spinach and other dark green leafy vegetables.
• Prune juice
• Dried fruits like prunes, raisins, and apricots.
• Vitamin C helps to absorb iron. Plan your meals rich in iron and vitamin C for optimal iron absorption.

Sources:

http://site.ebrary.com/lib/byuidaho/docDetail.action?docID=10054990
http://www.nhlbi.nih.gov/health/health-topics/topics/ida/

http://www.dnwalcker.com/Lab%20Two/Iron-Deficiency-Anemia.jpg