Wellness: integral health and balance between body and mind

balance between body will mind

Wellness: integral health and balance between body and mind

Wellness is a concept that is inextricably linked to well-being. Its purpose is to improve your quality of life and to prevent physical or psychological disorders by taking care of, treating and stimulating different aspects. These include your diet, body, emotions, relationships and environment. It is a concept of comprehensive health that is becoming increasingly popular and worth knowing.

You’ve probably seen a wellness center in your city. Usually, they are beautiful locations where they offer a spa, gym and sophisticated relaxation rooms. There is, therefore, no doubt that many hotel chains use this term for financial purposes and to expand their customer base. However, it is worth mentioning that the essential purpose for which the approach was conceived is sometimes somewhat forgotten. All the more because it was established more than 50 years ago.


“Life is not life without well-being. It is simply a state of lethargy and suffering. “

Francois Rabelais


Wellness is not a new concept

Wellness is nothing new at all. This integral approach to well-being arose some years after the end of the Second World War. The social and economic model improved slowly, and with it, other types of needs came into effect. Needs such as personal growth, freedom and the possibility to choose, to develop ourselves psychologically and emotionally.

It was a fascinating and decisive moment. A moment when psychology became aware that its scientific model had to open up to other possibilities. For example, many professionals decided to no longer focus on treating mental illness simply by providing people with mechanisms, resources and strategies to learn to be happy. No, the goal now was to let people invest in their well-being, in their own self-realization.

Pioneer in this field and maker of the wellness movement was Halbert L. Dun, a physician and biostatist. In the fifties, Dun gained increasing popularity through his conferences and his books. His message was clear and incredibly inspiring: “People have to live in a world that is more aware, making optimum use of their potential.”

Wellness!!

The 7 keys to understanding wellness

Previously, we already indicated how hotel chains or health centers offer weekends that are related to wellness. However, these centers sometimes show us a false picture of what this movement originally strived for. Wellness is not something you should really try out on an outing or during a vacation. It is a lifestyle that you should integrate into your daily life.

It is, therefore, to be expected that more and more therapists will specialize in this strategy that seeks to optimize the potential. We must know, however, that it is not an easy task. It is an extremely active process that requires willpower, perseverance, full awareness and decision-making.

Another aspect that is worth considering is that wellness is also integrated into what is known as ‘complementary medicine’. We expressly speak of ‘complementary medicine’ because this strategy is not an ‘alternative’ for ordinary medicine. It certainly does not try to replace ordinary medicine.

The purpose of wellness is to prevent the occurrence of certain diseases and disorders before the signs of it occur to some extent. It does this by reminding us, for example, how important it is to eat well and healthy, to exercise or to care for one’s own emotional world.

woman meditate

We, therefore, stand for a new concept of ‘spiritual and physical’ well-being that teaches the individual to create healthier and happier living conditions. Thus the individual will be able to reach his maximum potential and acquire stronger health.

Let’s look at the dimensions that make up wellness.

Your journey starts here

1. Physical well-being

How would you define physical well-being? The first thing that comes to mind is undoubted ‘the absence of disease’. But for wellness, you have to go beyond that. After all, being healthy is not only limited to being disease-free, it also means ‘feeling good’.

  • For example, people who suffer from arthritis, osteoarthritis or lupus. As we know, these are chronic diseases. What wellness would strive for in these cases is to improve their quality of life as much as possible.
  • In order to be able to invest daily in our physical well-being, we have to unlearn unhealthy habits such as smoking, undergo medical checks and reduce stress. In addition, we need to know which diet is most suitable for us and discover which type of exercise would be the most beneficial for us.

2. Emotional well-being

When it comes to emotional well-being, a therapist who specializes in wellness will give us the right strategies and techniques to recognize our own emotions. He will help us manage them and thus invest much more and better in our own well-being.

3. Intellectual well-being

The ability to open yourself to new ideas, concepts, perspectives and experiences is the key to self-realization and happiness. Being active, curious and above all receptive to everything around you is a fantastic way to improve your quality of life.

surrealistic painting

4. Social well-being

Now let’s ask you a question. Do the people in your social environment really provide you with what you need? Sometimes you become so accustomed to a certain social dynamic that you no longer notice how it affects you. You do not realize how much stress it causes and how this influence contributes to your dissatisfaction.

Becoming aware and becoming selective when choosing the people around you is another essential, determining mechanism of wellness.

5. Environmental well-being

This aspect is not so well known. Or at least it is often overlooked. Environmental well-being refers to your ability to recognize your own responsibility for the balance of nature. By this, we do not mean that you have to avoid pollution in all respects or that you have to live in the wilderness.

No, we are talking about environmental awareness. The idea is that small daily gestures performed by each of us produce real results.

Wellness also teaches us how important it is to always opt for food that is organically grown. It teaches us how to make our home and our city more sustainable, how we have to take care of the planet, how we can recycle, how we can reduce the impact of plastics, etc.

6. Welfare in the field

Are you happy with and at work? Are you satisfied with the activity that takes up so much of your day? Because it takes a lot of your time and life to do that, you know that. In fact, it is often our work responsibilities that give us the most stress and anxiety. That is why it is so important to think about this aspect.

Wellness also tries to improve this area. It wants you to deepen your skills, essential goals and desires to create an authentic harmony between your personal and work-related spheres.

7. Spiritual well-being

Also, spiritual development within this approach is an important step. It stems from the need to develop that inner peace where your life is in accordance with your values. You must always have a purpose in life that encourages you to get up every day, to gather strength, hope and optimism.

icons-symbolize-wellness

Finally, with this set of practices, we integrate a very concrete philosophy in our lives. It is the same philosophy that Halbert L. Dun propagated in his time. A philosophy that emphasizes the personal responsibility of the person. We are a whole, composed of emotions, a mind, a body, our relationships and the environment in which we live. All these aspects form a unity. A unit that should understand every science in a broader and more inclusive way. Science … and also ourselves.

Let us, therefore, take care of ourselves better and let us invest time and willpower here. Take good care of all these areas that you sometimes neglect or overlook, without even realizing it …

Meditate your journey starts here

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Scientific Benefits of Mindfulness!!

Mindfulness

Scientific Benefits of Mindfulness

Mindfulness: being aware and synchronized with your environment

Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.

Mindfulness-acceptance-awareness-Present moment

There are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.

Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.

The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.

Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:

  • Focused attention (Vipassana)
  • Transcendental meditation
  • Zhi Neng or Chi Neng Qigong (meditation in motion)
  • Guided meditation
  • Yoga
  • Mindfulness

Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.

Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.

What is Mindfulness

Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.

Benefits result from stress reduction

Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.

Be in the moment

Stress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.

This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.

When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.

 

  1. Mindfulness relieves pain

If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).

rest and pain - meditation and pain

The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.

All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.

2. Mindfulness improves our sex life

Mindfulness improves our sex life

This is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).

Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.

HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.

3. Mindfulness makes us smarter and improves decision-making

A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a Mindfulness makes us smarter and improves decision-making

longer period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.

The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.

As a result, the thinking process is not disturbed and you come to decision making more quickly.

With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.

4. Mindfulness improves the mood

Mindfulness improves the mood

A group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.

The group showed significant improvement in mood and working memory compared to marines who had not meditated.

The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.

It provided, as it were, a mental weapon kit.

 

5. Mindfulness increases the capacity to feel empathy and activity for others

Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.

The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.

Regular mindfulness practices

A study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.

In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.

Mindfulness increases resilience and balance

Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.

The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness.  https://www.lionsroar.com/the-lama-in-the-lab/

6. Mindfulness against anxiety and depression

Mindfulness against anxiety and depression

Mindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.

Anxiety disorders

Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.

In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.

Depression

Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).

Depresions and Mindfulness'

In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).

Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.

  7. Mindfulness and Slimming

Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the Mindfulness and Slimming

treatment of obesity.

Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).

However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.

A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.

Mindfulness and Metabolic Syndrome Risk Factors

The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.

You have the metabolic syndrome when:

  • Signs of Metabolic SyndromeYour waist size is more than 102 cm in men and more than 88 cm in women
  • High triglyceride level
  • Low HDL cholesterol
  • Increased blood sugar
  • High blood pressure

Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.

Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.

In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.

8. Mindfulness improves the attention to tension and focus

The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span Mindfulness improves the attention to tension and focus

by freeing the mind from distractions.

In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.

The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.

Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.

9. Mindfulness slows down the degenerative process

A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the Mindfulness slows down the degenerative process

brain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.

Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.

Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.

 

10. Mindfulness meditation and the gut microbiome

For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.

In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.

Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)

https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

irritable bowel syndrome

PDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.

Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.

These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.

11. Mindfulness improves creativity

The two main issues that have to do with determining creativity level are:

Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).

Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.

  12. Mindfulness reduces the feeling of loneliness

Mindfulness reduces the feeling of loneliness

A study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.

This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.

What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.

13. Mindfulness Meditation and Pregnancy

Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.

14. Mindfulness meditation and cancer

In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.

Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).

Although a large number of promising results have been achieved, it is still true that this is a young field of research.

The normal life

Mindfulness in your daily life

It is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.

You are in a hurry to do all your tasks and finish.

You lose the connection with the moment – do you remember how the food tasted, was it good?

You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?

Mindfulness focuses on your attention with “intent” at the moment.

Start yourself with mindfulness

For the beginners, I refer to my previous blog for an exercise to start with mindfulness.

https://ourhealthandwellness.com/5-reasons-to-meditate

Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.

Mindfulness meditation builds on concentration exercises.

How it works:

  • Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
  • Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
  • Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
  • Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
  • Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
  • Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.

Informal mindfulness

Informal mindfulness

In addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.

You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.

You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.

You are not totally or not at all in the moment, while it is all your senses in charge.

Learn to stay in the moment

A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.

Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.

The following points can help you:

  • Start by bringing your attention to the sensations in your body
  • Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
  • Now exhale through the mouth
  • Notice and perceive the sensations of every inhalation and exhalation
  • Proceed slowly with your task with full open feeling and perception
  • Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
  • When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.

Start with mindfulness meditation

I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.

Start with mindfulness meditation

Invest in yourself

The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.

When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.

In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.

More techniques for stress reduction

Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.

Check out: Meditation and Psychotherapy: A Professional Training Course for Integrating Mindfulness into Clinical Practice

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Meditate to lose weight, 5 minutes a day!


Meditate to lose weight, 5 minutes a day!

Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.

A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.

The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.

“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Meditation to lose weight it will help you with that hunger feeling

Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.

Emotional eaters

Hungry-Emoji

Many people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.

Prevent emotional eating through meditation

Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.

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5 Reasons to Meditate

Meditating: woolly, spiritual in nature, crazy Eastern tradition? Originally perhaps, but since the West has started working with it and scientists have dived into the phenomenon, one thing has become painfully clear: daily just 10 to 20 minutes of meditation leads to a finer, easier, and healthier life. What that means, you read like that here.

It is so very normal for people to go to the gym, or see someone go to the gym. It is at least as obvious when someone has put a lot of time and attention into his or her body. But to notice that someone trains his brain every day, you have to be more careful. And even then you may never notice. Perhaps you describe such a person as calm, friendly, or even wise. Or maybe that person just has ‘good vibes’. While he or she ‘secretly’ perhaps take time every morning and evening to decouple from what Tibetan monks call ‘monkey mind’: that infinite stream of random thoughts, which we all deal with on a daily basis.

Brain training

That is what meditation really is, and also the meaning of the Tibetan word (gom) before: becoming familiar with the moment now. Think about it for a moment. Because what does ‘the moment now’ mean? That is now. You, who now take the trouble to read this blog (thanks for that by the way). And now. Not yesterday, or what you did yesterday. Not tomorrow, or what you think you will do tomorrow. But now. Do you already understand?

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What is Wellness and Fitness?

What is Wellness and Fitness?

What are Wellness and Fitness?

Wellness is in and from the beauty parlors throughout Europe. But what is Wellness? The word itself was coined 50 years ago by an American physician, Halbert L. Dunn in High-Level Wellness. Wellness was a combination of the words well (being) and fitness. Wellness was primarily the search for a balance, both mentally and physically, in a hectic society. Dunn thought that everyone had their own responsibility in this.

Dunn and Wellness

Voor Dunn was Wellness: “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable. It requires that the individual maintain a continuum of balance and purposeful direction within the environment where he is functioning.”Wellness was a choice for Dunn for a successful life in society. Especially that choice was a fairly new approach. That conscious choice for a healthy lifestyle would make people function better, make healthier and happier. Own responsibility was what Dunn advertised and what he always insisted on. Own responsibility in nutrition, fitness, stress management, spirituality, meaning, health, humor and relationships. Get rid of self-pity, work on yourself!

Wellness in every area

Wellness is a very broad concept and has an increasing effect on every aspect of life.

  • Social wellness means that someone knows how to build healthy and meaningful relationships and to play an active role in relationships with others.
  • Physical wellness is fitness, healthy food and a good awareness of your own health.

    Massage Therapy

  • Emotional wellness has to do with stress management, personal growth and optimism.
  • Spiritual wellness is the way in which a person can give direction and purpose to his life.
  • Intellectual wellness is the will to learn a lifetime, to develop itself and to think outside the safe framework.
  • Social wellness, last but not least, the will to participate in society but also to be involved in this. On the barricades for the preservation of natural beauty is a form of social wellness.

The terms overlap here and there but in general, the above distinction is used.

Wellness is wellbeing and fitness

Wellness is different for everyone, one will point to a healthy diet to the other on daily fitness exercises. In its entirety, wellness is the choice for a healthy way of life, a healthy way of exercise and mental well-being. This healthy way of living and thinking must lead to a stress-free, healthy and harmonious life. The dichotomy is already clear: relax and exert. Relax in the sense of visiting a sauna, a massage or a face mask. Exercise during fitness, Zumba or a long walk in the woods. It seems that today’s consumers have picked up these concepts and will not make a choice, which was exactly what Dunn meant. Both ‘relaxing’ and ‘exerting’ are extremely popular.

Wellness is relaxation and effort

Wellness as relaxation

As can be seen from the above, wellness is more than relaxation but is more often associated with relaxation and ‘de-stressing’. The ‘therapies’ are numerous and although not all uncontroversial, at least creative. Many forms of wellness are old, the 21st century has given it a modern look, but that does not detract from the anchoring in folk medicine. Some more or less proven ways for a wellness treatment below.

  • Floating: floating is floating on warm, salt water. You float in a special cabin that is sound and light-tight. It is also called REST, Restricted Environmental Stimulation Therapy. External stimuli are completely excluded and the whole body floats, allowing all muscles to relax.
  • Caldarium: the Romans already used it in the bathhouses. A caldarium is a kind of heating room, the floor, benches and walls are warm. The temperature is around 50 degrees and the humidity is high. Usually, in the caldarium, there is a special smell of, for example, eucalyptus.
  • Bach Flower Therapy: Perhaps reasonably popular due to its relative simplicity in use. The therapy was launched by Dr. Edward Bach. The therapy works with 38 different blossoms combined in drops. The different combinations relieve stress, fears and other ‘inconveniences’ and bring people back into balance. Bach flower drops bring a body back into balance.
  • Thalasso: seawater for therapy. There are several therapies that use seawater, but mainly bubble baths, massage baths and light baths are offered. In some cases, fragrant oils are added to the water.

Wellness as effort

  • Fitness: fitness goes in three directions: strengthening muscles, improving fitness and losing weight.
    Spinning

    Fitness is usually associated with gyms and equipment, but some of the exercises can also be done at home.

  • Zumba: fitness on Latin American music. Zumba was ‘invented’ by Alberto Perez, a dancer and choreographer.
  • Spinning: cycling on an exercise bike with music. The bicycle can be placed on different resistances. Everyone can also set their own level in group classes at the gym.

Wellness as effort and relaxation

The Romans and the Greeks already knew several spas for them. The thermal baths were mainly visited for health reasons. Hippocrates wrote around 370 BC. that physical exercises kept a person healthy, were less likely to age and become more energetic. In the course of the years, the baths grew into social meeting places and were expanded with hairdressers, masseurs and eateries. There was less emphasis on the healthy. But it is not only Italy that enjoys the water sources. In Germany, France and even in far England, bathing became popular.

Wellness

The medieval left the cures almost completely go along. There were other things at the head. The church was not very charmed by its use and it was not until the end of the Middle Ages that the richer bourgeoisie began to become interested in the therapeutic effect of a bath. Incidentally, bathing in the different hot springs in Eastern Europe remained important over the years.

In the centuries after the Middle Ages people gradually began to recognize the healing effects of water. Although due to the inadequate hygiene and various infectious diseases it was not always healthy to visit a bathhouse. But the onset was given. France and especially Germany set up spas where it is not always about health but often also about entertainment.

Only after World War II does a Wellness Industry begin to develop as we know it today. Hotels and spas that offer different possibilities for sports, baths and springs, massage, diets and relaxation.

The emphasis on health may not be as strong as in the past. Wellness is the search for the perfect balance in this hectic society, both psychologically and physically, this ‘cures’ probably fits better with this time.

Important: Leave your reaction and any additions below.

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Mini Habits: Small Changes, Great Results

 

Mini Habits: Small Changes, Great Results

Mini habits: Small Changes, Great Results

Mini habits are the key to success! Do you recognize that you want to do all sorts of things in your life, and when you come to the point, not that much happens! You are full of good intentions. But actually doing this is really different. The solution for this is mini habits, smaller habits, great results.

In this blog, you will discover what does not work, what mini habits are, why do mini habits work and you get some examples of mini habits. Professor BJ Fogg – Tiny Habits and Stephen Guise – Mini Habits almost independently came to this methodology.

The key to success

OK. What do you want to change about yourself? Imagine that, like most people, you want to do one of the following activities more. You want to exercise more, lose weight, write, drink water or relax.

In good spirits, you will introduce yourself to start working on your goal from today. But when you come to the end, you will not get into action. Something stops you.

In this blog, you will discover the most important insights about mini habits and how you can change your behavior.


What does not work?

Quote from Norman Vincent Peale

To begin with, what does not work? A well-known quote from Norman Vincent Peale is “Shoot for the moon. Even if you miss, you’ll land among the stars. “The message is that you have to aim very high and even if you fall short, you will end up somewhere between the stars.

From scientific research into how your brain works, motivation and willpower, this method, unfortunately, does not work. Do you want to promote productive and healthy behavior you have to take very small steps! The quest for the moon is simply too far away. If your goal is step by step, you can continue and reach the moon.

 

What are mini habits?

Mini habits are very small habits. A mini habit is so small that you can force yourself to do it every day. Make it so small that it feels ridiculously small to do.

Mini Habit is a strategy to permanently create healthy habits. Think, for example: moving, writing, reading, positive thinking, meditating, drinking water, eating healthy food, etc.

Mini habits in practice

It is important that you take the first step. Example: imagine you have the goal to do an x number of push-ups per day. You make it so small that you actually think this is too easy to do.

Examples of mini habits

 

  • Read 2 pages per day (read more)
  • Get up 1 minute earlier than you do now (get up earlier)
  • Do 1 push up (more exercise)
  • Drink 1 glass of water (healthier life)
  • Floss 1 tooth (healthier life)
  • Write down one thing that you are grateful for (positive thinking)
  • Write 50 words a day (write book)
  • Learn one new word (learn a language)
  • Put on your running shoes (more exercise)
  • Take 1 cigarette less (healthier life)

And that is where the behavioral change takes place. Tiny little actions actually put you in action and increase your discipline. I see the benefits of people who apply mini habits:

  • You train your willpower and discipline by doing a small habit every day;
  • You immediately book progression;
  • You save energy;
  • You build momentum because you book a small victory over yourself every day;
  • You become more aware of your own behavior;
  • You no longer have any excuses for not changing your behavior. Everyone can free 1 minute per day!

Forget big change starts with tiny habits

Prof Tiny Fogg explains the principle of tiny habits in the video below

Prof Tiny Fogg explains the principle of tiny habits

 

How does behavioral change take place?

Tiny Fogg is obsessed with how behavior works. He is constantly researching how behavioral change takes place.

According to Tiny Fogg, behavioral change is not as difficult as many people think.

Make the behavior tiny

 

If something takes a lot of effort then you also need a lot of motivation. What if it costs you little effort, it will cost you less motivation. It is easier to maintain and a change can occur in your brain.

An example you want to run a marathon. Running a marathon is far too big. Make it super small. Your mini habit, for example, runs out for 30 seconds.

And celebrate this success too. This is making it easier and easier.

Good Habits
Quote from Mark Matteson

The Best apps for habits

There are several apps on the market to keep track of your mini habits.

  • Chains
  • Coach.me
  • Goalsontrack
  • HabitHub
  • Habit = Strategy for success, Wealth & Happiness

Chains

Chain works super easy. You put your mini habit in the app and you can check whether you have done the mini habit. The app keeps track of how many times you have maintained the mini habit and can send you a reminder.

Coach.me

Coach.me is a beautifully designed app to get inspiration. You can participate in all kinds of challenges. A pitfall is that the goals are set very big. Bend the challenges from this app to mini habits.

Goals on Track

This is a very comprehensive app. You can keep track of your new habits, but also your goals, subgoals including date and time. Goalsontrack even synchronizes with Google Calendar and Outlook.

HabitHub

Organize your daily life to form good habits.
Plan your schedule daily – Plan each habit perfectly with a time range to remind you for your habit

Habit = Strategy for success, Wealth & Happiness

Delivers daily contents on developing good habits, positive thinking, success, goals setting, and many other subjects to help you build strategies for wealth & happiness.


Which mini habits will you start?

I challenge you to start one mini-habit today. Leave your mini habits below that you want to start the next time. I am curious about your experiences.

A year from now
Quote from Karen Lamb

 

Important: Leave your reaction and any additions below.

If you find this blog about mini habits valuable, share it with your friends, customers, colleagues – Tommy

 

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How to deal with emotional eating!

How to deal with emotional eating!

7 tips on how to deal with emotional eating!


You were not hungry at all, but you still eat a whole bag of chips. OK, yes, it was also a very stressful week. You hoped the bag of chips would cheer you up. But actually, you are only feeling worse now. Hmm, maybe that bag of licorice can help …

Emotion food, many of us have done it sometimes. We grab for food, not because it is healthy and we are really hungry, but to comfort ourselves. Often we also do it out of habit. It’s very annoying because we really do not want it deep inside. Do you want to stop eating emotion? In this blog, we give 7 tips on how to deal with emotional eating!

 

Wondering if you are an emotion-eater? Check the following points:

  • You do not stop eating as soon as you are full;
  • You eat without really knowing it (unconsciously);
  • Your ‘hunger’ feels urgent or comes on suddenly;
  • You have the strong need for a specific product (e.g. chocolate);
  • You get a feeling of guilt after eating.

 

1. Recognize your excuses

“Do you want a burger too?” “Mmm yes, I love too. I really had a bad day and I will not be fattened by one. Then I will REALLY start eating healthy tomorrow. ”

Do you recognize this too? You want to eat healthily, but still, find an excuse to eat something unhealthy. Many people do this. We are looking for a reason so that we can still get that snack. And often it does not stay with one snack.

It can help to be aware of this for a while. When do you make an excuse to eat unhealthy food? Do you feel rotten at that moment? Do you think you deserve that snack? If you realize what your excuses are, it can help you to not take that food.

 

2. Learn to let go

You have experienced something unpleasant in the past and you keep thinking about it. You do not want to think about it all the time, but you cannot get it out of your mind. That is quite logical because it probably affects your future. And it has shaped you. Only those nasty emotions that come with it, do you make sure that you feel like eating, do not you?

How do you get rid of this? Unfortunately, there is no ready-made solution for this. Often this really needs time. But do you realize: by accepting (at your own pace) what life looks like and what has happened, you learn step by step to deal with your emotions. And that ultimately helps you to stop eating emotionally.

 

3. Work on your self-confidence

You look in the mirror and think: “Pfff … am I this? If only, I were slimmer / taller / more handsome. “And when you step away from the mirror, how do you feel then do you think? You’re probably not happy and full of self-confidence. Maybe you have a feeling in your abdomen and you feel like eating this away.

More self-confidence can help to get rid of emotion-eating. But how do you deal with your uncertainty? Step 1: realize that uncertainty often has to do with fear. Fear that you cannot do something, that you are not good enough. That you make the wrong choices. Or that you are not beautiful or fun. And fear that others will find that too.

Good news: you can overcome fears. And realize, you do not have to be good at everything. Nobody wants yours (except yourself!).


4. Create positive thoughts

A small assignment: pay special attention to your thoughts today. What are you thinking of? Do you think about yourself? Who you are and what you look like? Write down these thoughts and divide them into two groups: positive and negative. What is the final score? Is it more positive? Or is it especially negative?

How to deal with emotional eating!

Did you know that experts estimate that over 70% of our thoughts are negative? Best an eye-opener, is not it? Whether our thoughts are positive or negative, we are often completely unaware of this. Actually, a shame, because those negative thoughts can really get in the way of us.

Do you want to think more positively? Then try to turn your negative thoughts into something positive. And what really helps: start the day with a smile, focus on everything that goes well and be proud of your strong qualities. Then you will automatically shine. And you often already have these negative feelings.

5. DO NOT take this unhealthy snack into your home

If you feel rotten, which snack do you most often catch? Maybe your favorite is a chocolate bar, a roll of cookies or a jar of Ben & Jerry’s? Make sure you do not have your ’emotion snack’ at home. You can desire it, but if you do not have it, you cannot eat it. Or you have to go to the supermarket especially for it.

UnHealthy Snacks

Are you about to get that snack? Then consider how much time, energy and money you have lost. And spend this on something nice. How about walking around with the dog, calling your best friend or watching an episode of your favorite series.

 

6. Find distraction

The solution for not thinking about food anymore? Thinking of something else. If you are busy (with something nice of course!), You have no more space in your head to think about that unhealthy snack. So look for distractions. Our ideas: meet with that hilarious friend, make a difficult puzzle or sing along with music (“I do not need a COOKIE to make me happy”)

7. Go exercise

Physical Activity

Okay, we understand well that sports are probably the last thing you want. You feel bad and just want that snack NOW. But sports can really help you now. That bad mood can actually take you away. The fresh air during jogging, the cheerful music during a Zumba class or the relaxing breathing exercises during yoga. This makes you happier. Not from that snack, because you will not be happier afterward.

Would you like to lose weight? And would you like to be accompanied here?

Please contact:

Twin.Fit Personal Trainer

without obligation.

We are happy to help you, both physically and mentally.

 

 

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