Tips to a Happier you in 2012~The Sweet Truth

31 March, 2012 by 1 Comment



What are the most common conditions for which we would consider a change in our diet?


•   High blood pressure? 
•   Obesity?
•   Diabetes?
•    
Those are the no-brainers. But what about your brain? Do you think about the food we eat being connected to our brain? 

Let me give you an example from personal experience: 

When I was finishing pharmacy school, I did a clinical rotation at Greenville Memorial Hospital in the Cancer Treatment Center. I had to be up on the 5th floor of the hospital at 7:00 AM to do rounds with Dr. Gluck. Every single morning, about half way through rounds, I got very light headed, weak, shaky, and I broke out in a sweat. My heart beat so hard I felt like I was having a panic attack. I’d go into the hall and sit down with my head between my knees afraid I would throw up or pass out, neither of which anyone had time for. 

After a few weeks of this everyday occurrence, Dr. Gluck examined me, but could find nothing wrong. The patients we were seeing every morning were stage 4 cancer patients at the very end of their lives—tough situations for a 20-year-old college student to handle at 7:00 AM every morning. We just figured the situations were getting to me. It was somewhat overwhelming, but I couldn’t believe it could make me physically ill. 

Finally, when I was about at the end of my rotation, the pharmacist I worked with asked me what I was eating for breakfast. Every morning I ate toast with grape jelly around 6:15 AM.

He suggested I switch to cheese toast and see if it would make a difference. 

What do you know? I was absolutely fine. 

When I ate jelly on my toast for breakfast, I was getting a sugar high. Then, around 7:30, my insulin was in high gear to take care of processing that sugar, and caused my sugar to drop so rapidly, it almost did me in. I ended up in a hypoglycemic state. It can be confusing to think of getting hypoglycemia when we eat too  much sugar, but it’s the insulin’s response to the high sugar that throws us into hypoglycemia. 

Look at today’s prescription verse. …Be in good health, as it goes well with your soul.
There is a definite mind-body-soul connection. What affects one affects the other.  

Our brain relies on a steady, balanced level of glucose to function properly. When we eat too much sugar, our body goes into overdrive trying to process it, causing a rise in adrenalin and cortisol (the fight or flight hormone). As I’ve stated before, this rise in cortisol will cause a decrease in serotonin and other hormones in the brain. Basically, everything gets out of whack. The more unbalanced our sugar intake is, the more unbalanced our mood is. 

Our brain and body need to stay in balance, so it is essential that our diet be balanced as well. 

Too much sugar does not a balanced diet make. Here’s the link to a great article I found explaining this phenomenon well: Conquering Anxiety, Depression, and Fatigue Without Drugs—the Role of Hypoglycemia
My reaction to sugar was somewhat extreme. Most reaction are much more subtle and not as easy to diagnose. Here are some symptoms to look for that could be blamed on sugar intake: 
•   Anxiety
•   Nervousness
•   Restlessness
•   Irritability
•   Depression
•   Forgetfulness
•   Crying spells
•   Inability to concentrate
…And there are many more. 

How incredible would it be to just balance your sugar intake and solve these problems without the use of drugs? It may or may not work, but all you’ve lost is a few pounds! 

Here are some suggestions from The Hypoglycemic Diet to start you in the right direction: 
1) Avoidance of sugar, coffee, strong tea, nicotine if possible, refined carbohydrates, such as white bread, white rice, cakes and sugary drinks, candy bars, colas, cookies, ice cream sweetish fruits such as bananas, grapefruit, melons, honey and dates (these fruits may be reintroduced at a later stage in moderation) etc.
2) High protein + complex carbohydrates snacks every three hours or sooner, to provide a slow release of glucose, and to prevent the hypoglycemic dip. A high protein breakfast must be considered the most important meal of the day. Good sources of proteins are eggs, white meat as in chicken and fish. Eat plenty of green vegetables and fruits and the more varied the diet the better it is.
3) Supplementation of diet with Anti-stress vitamin B-Complex tablets, including vitamin B6, B3, B12, chromium picolinate, magnesium, zinc + Vitamin C, and fish oil (omega-3 fatty acids), vitamin D. 
4) Other supplements that could slow down the absorption of glucose (thereby avoiding blood sugar peaks and the release of stress hormones) are: Psyllium Seeds Husks (1 tbsp. per day), Glucomannan including pectin (follow instructions on bottle), Grapefruit and Cinnamon.
So the sweet truth is that sugar is not so sweet after all. It can be downright mean. 

Let’s don’t let something so simple as sugar control our emotions. And did you know when we stop eating sugar, we stop craving it? But that’s another blog post…
From my heart,
Celeste
P.S. If you’d like more great information on sugar and diet, here’s the link to my delicious stack of articles on The Sweet Truth.
Filed Under: Beating Depression, Brain Functions, Eating to Live, God's Pharmacy, Making Changes, Tips to a Happier You Tagged With: , , , , , , , , ,

Tips to a happier you in 2012~Acceptance in Christ (You are not what you eat)

24 March, 2012 by Leave a Comment

Last Monday, March 12, I posted about making a change to be healthier by eating foods that increase your body pH. I referred to several health “bandwagons” I jumped on in my search to cure myself while I was sick. It was conversations about that post that prompted me to write today’s tip to a happier you.
I was so easily convinced that each and every supplement, juice, and diet I tried was THE one to make me better. And even worse than me, those who convinced me believed their “product” was the one, true way to health. They were all well meaning; some were possibly just selling a product, but most genuinely wanted to help. 
In my desperate search to regain my health, I ended up very confused. How is it that everyone could believe such different things and all believe their way is the only way?
Fortunately, the Bible has our answer. I’m including all of the verses in Romans 14:1-23 because it helped me to read it all. I know it’s lengthy, but it’s scripture. Give me 5 minutes…
1 Accept other believers who are weak in faith, and don’t argue with them about what they think is right or wrong. 2 For instance, one person believes it’s all right to eat anything. But another believer with a sensitive conscience will eat only vegetables. 3 Those who feel free to eat anything must not look down on those who don’t. And those who don’t eat certain foods must not condemn those who do, for God has accepted them. 4 Who are you to condemn someone else’s servants? Their own master will judge whether they stand or fall. And with the Lord’s help, they will stand and receive his approval.
5 In the same way, some think one day is more holy than another day, while others think every day is alike. You should each be fully convinced that whichever day you choose is acceptable. 6 Those who worship the Lord on a special day do it to honor him. Those who eat any kind of food do so to honor the Lord, since they give thanks to God before eating. And those who refuse to eat certain foods also want to please the Lord and give thanks to God. 7 For we don’t live for ourselves or die for ourselves. 8 If we live, it’s to honor the Lord. And if we die, it’s to honor the Lord. So whether we live or die, we belong to the Lord. 9 Christ died and rose again for this very purpose—to be Lord both of the living and of the dead.
10 So why do you condemn another believer? Why do you look down on another believer? Remember, we will all stand before the judgment seat of God. 11 For the Scriptures say,
“‘As surely as I live,’ says the Lord,
‘every knee will bend to me,
and every tongue will confess and give praise to God.’”
12 Yes, each of us will give a personal account to God. 13 So let’s stop condemning each other. Decide instead to live in such a way that you will not cause another believer to stumble and fall.
14 I know and am convinced on the authority of the Lord Jesus that no food, in and of itself, is wrong to eat. But if someone believes it is wrong, then for that person it is wrong. 15 And if another believer is distressed by what you eat, you are not acting in love if you eat it. Don’t let your eating ruin someone for whom Christ died. 16 Then you will not be criticized for doing something you believe is good. 17 For the Kingdom of God is not a matter of what we eat or drink, but of living a life of goodness and peace and joy in the Holy Spirit.18 If you serve Christ with this attitude, you will please God, and others will approve of you, too. 19 So then, let us aim for harmony in the church and try to build each other up.
20 Don’t tear apart the work of God over what you eat. Remember, all foods are acceptable, but it is wrong to eat something if it makes another person stumble. 21 It is better not to eat meat or drink wine or do anything else if it might cause another believer to stumble. 22 You may believe there’s nothing wrong with what you are doing, but keep it between yourself and God. Blessed are those who don’t feel guilty for doing something they have decided is right. 23 But if you have doubts about whether or not you should eat something, you are sinning if you go ahead and do it. For you are not following your convictions. If you do anything you believe is not right, you are sinning.
Does it seem like Paul was “beating a dead horse” when he wrote this? He certainly believed this was an important point. From the Garden of Eden right through to today, food has been a controversial subject both on the spiritual front and the physical front. 
Paul tells us “It’s okay.” As long as you believe in your heart you are pleasing God, it’s okay.
We need to continue to learn and be discerning, but we can stop torturing ourselves. God’s got it all under control. 
My son, Trevor, is one of the worst eaters I’ve ever known. There is not one fruit or vegetable that he likes and will willingly eat. NOT ONE! Yes, as his mom this drives me crazy. There have been many battles over our table with a loaded fork suspended in front of Trevor’s mouth, threatening or bribing him to eat. It took too long for me to realize the relationship was more important than the food. 
I gave his nutrition to God. 
Have I quit trying? Of course not. I want him to learn to eat new things and be healthy. I still put new things on his plate; I just don’t engage World War III trying to make him eat. 
I’ll keep providing tips that will make a healthier and happier you. And if you disagree, that’s okay! When we disagree, we are prompted to research and learn, all in the name of Christ. 
So today’s “tip to a happier you” is to stop obsessing, stop worrying, and stop judging yourself or anyone else for choices they believe to be right in Christ. And I don’t think Paul was only referring to our food choices in these verses, but I’ll leave that for another day…
From my heart, 
Celeste





Filed Under: Eating to Live, Family Focused, Living in Faith, Tips to a Happier You, Your Relationship with God Tagged With: , , , , ,

Tips to a Happier You in 2012~Music Therapy

17 March, 2012 by 7 Comments
Everyone is affected by music. In one form or another, it’s all around us. 
In the Bible, David wrote the entire book of Psalm dedicated to singing to the Lord. David had a heart for God, but if you read the stories of David in scripture, you also know he was just another sinful human being saved by the grace of God. 
Music has been used for years as therapy for depression, stroke victims, and accident victims—virtually anyone, whose brain has been altered—to aid in their recovery. 
One particular study quoted in a Men’s Health article, “How iTunes Cures Depression” does a good job explaining how music helps our brain without getting too sciency 😉

  • It’s a distraction. “The brain is organized in such a way that thinking about one bad thing recalls another,” Salimpoor says. “Music provides a great intrusion and breaks this cycle. When you’re concentrating on the music you hear, you don’t have the mental resources to focus on other negative thoughts.”
  • It gets you high. Salimpoor authored a study earlier this year published in the journal Nature Neuroscience, which found listening to your favorite songs boosts levels of the hormone dopamine. “Dopamine gets us excited and motivated to do things,” she says. “There are many drugs that target this system, but music provides a natural high.”
  • It makes you feel understood. Just because you’re feeling sad doesn’t mean you should avoid sad songs. In fact, “listening to sad songs can make you feel like someone out there knows exactly how you feel,” Salimpoor says. “And that can help you feel less alone when 
One of my favorite old country songs is “The Song Remembers When” by Trisha Yearwood. Being a country song, you know it’s about some relationship gone wrong, but I love the gist of the song. No matter what you’re doing or where you are, a song can take you back to a specific memory in time. And how true that is! Even this song takes me back to driving into the mountains about 18 years ago on our way to a weekend away in Pigeon Forge, Tennessee. 
I know how horrible my memory is; yet I can hear a song and it will trigger a memory I hadn’t thought of in years. That’s pretty powerful. 
We know David sang to the Lord.
We know science has proven music to have positive effects to our brain. 
We know a song can take you back to a specific memory or event in time. 
So here’s my tip to a happier you for this week: I want you to listen to Christian Music and only Christian music for the next two weeks. Find a local Christian station, or use the free app, “TuneIn Radio,” on your iPhone and listen to my favorite, His Radio, WLFJ (89.3 FM).
Here are a few reasons why Christian music will be beneficial to you:
  1. Once you learn a few songs, you’ll love them.
  2. If you listen to the words, you can’t help but be blessed.
  3.  You end up worshiping every time you drive. 
  4. You’ll find that you and your kids will quickly learn the words and sing along. (You are writing scripture on their hearts.)
  5. You’ll begin thinking on good things, not putting songs in your mind about cheating, drinking, and gambling…subjects of a multitude of today’s pop and country music. (Just today I heard a 15-year-old refer to R&B music as “baby-makin’ music.”)
And the neatest benefit of all about listening to Christian music goes back to my favorite old country song: When “The Song” that you hear “Remembers When,” it will take you back to a time or a memory where there was Jesus. 
From my heart,
Celeste
P.S. For more articles on how music cures depression, check out my Delicious Stack here

 

Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Tips to a Happier You Tagged With: , , , , , ,

Tips to a Happier You in 2012~The Muddled Multitasking Mind

10 March, 2012 by 1 Comment


Join me inside my head for a few moments, will you?
I have got to go clean up the kitchen. 
{Walk to kitchen} 
I can’t believe Marlee left her dirty socks in the floor when she took off her shoes.
 {Pick up socks and take them to the laundry room}
Shoot— I can’t believe I forgot to take the clothes out of the washer last night and now the smell horrible! 
If I have to start it again, I might as well go see if there are any more towels and washcloths upstairs.
{Walk upstairs}
This bathroom is a mess. Miranda’s cabinet has got to be cleaned out. 
{Sit down in front of her bathroom cabinet}
Where did she get all this stuff? Oh, here’s her contact lens case.
 {Pulling out stuff, creating a mess on the floor} 
I must make her eye doctor appointment. 
{Walk downstairs to get phone}
I missed a call; let’s see whom it was from.
{Click on my email by accident}
E-mail from Vonda. I have to get this article finished for her.
{Go get computer}
Oh, I haven’t even done my blog post for this weekend! 
At the end of the hour (or two) that it’s taken me to run from task to task, here’s the situation:
•   My kitchen’s a mess
•   The clothes in the washer still stink
•   Miranda’s bathroom is now messier than it was to begin with
•   No eye appointment has been made
•   Have no idea who I missed a call from
•   The article is still unfinished
•   I still have a blog post to do
•   I’m frustrated and overwhelmed! 
Can you relate? 
I always think I can multitask, but I never get any one thing accomplished when I do. 
Look at today’s prescriptions verse. Let steadfastness have its full effect…
steadfast |ˈstedˌfast|
adjective
resolutely or dutifully firm and unwavering 
DERIVATIVES
steadfastly adverb
steadfastness noun
ORIGIN Old English stedefæst [standing firm] (see stead , fast 1 ).
We need to be resolute and unwavering in what we do. Now, I realize “resolute” may be a little extreme for washing the dishes, but obviously multitasking does not work for me. I’ve never been one to do anything half way, good or bad. It’s my personality. I need to handle the everyday chores the same way. 
“To do two things at once is to do neither,” wisely wrote the Roman philosopher Publilius Syrus in the first century B.C. And modern research is proving him right. 
Now for the sciency stuff: 
If you’ve read some of my other tips, you know about cortisol—otherwise known as the “fight or flight” hormone, or stress hormone. 
We juggle different tasks; our brain perceives it as stress, and produces cortisol. An increased level of Cortisol causes a decrease in the level of serotonin, thus causing depression and anxiety. 
In addition, increased cortisol causes: 
•   An increase in blood pressure
•   Chronic fatigue
•   Insomnia
•   Weight gain
•   A drop in immune response leading to viruses and infections
These are awfully negative consequences for doing something we think increases our productivity, when in reality it doesn’t. It takes longer to do two things at once that to focus and get them done one at a time. We can only process one activity at a time, and it takes our brain a few seconds to switch from one activity to another. 
For those of you like me, leading a crazy busy life, an article from WebMD offers the following suggestions:
•   Mix and match. Pair high-cortical involvement tasks — those that involve judgment — with routine, physical tasks that the cerebellum, the brain’s autopilot, can handle. For example, talk to your mom on the phone while folding laundry.
•   Rest your case. If your hectic schedule demands you rise at the crack of dawn, steal an hour from the TV at night. A sleepy brain can’t focus.
•   Wean from screens. Resist email, the Internet, texting — anything that’s not essential to the work you’re doing right now.
•   Ban boredom. Try to do what you love and what matters most. Organize your life around this principle, and you won’t be tempted away from the task at hand.
I have been using The Pomodoro Technique recently. To put it simply, you set a timer for twenty-five minutes and focus on only one activity until the timer goes off. There is much more to it that you can read if you like in the Pomodoro Technique PDF you can download for free here.
Let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
So for today’s tip, join with me in learning to focus and quit running yourself in circles.
I challenge you to get a simple kitchen timer and focus on one thing at a time in increments of twenty-five minutes. Whether it’s laundry, writing, praying, reading, or cleaning, choose one item. Work on it for twenty-five minutes, take a five minutes break, then reset the timer and start again. Do this consistently for just three or four hours one morning and just see how much you’ve accomplished. 
I bet you’ll be surprised! 
From my heart,
Celeste





Filed Under: Brain Functions, How to be Happy, Making Changes, Tips to a Happier You Tagged With: , , , , , , ,

Tips to a Happier You in 2012~Time to Dance

3 March, 2012 by Leave a Comment
  
I will admit that this Southern Baptist girl hasn’t done much dancing in her time. It’s not that I don’t like dancing; I’ve just never had many opportunities to dance. There was my senior prom, for which my date (now my hubby) and I learned to shag, but beyond that we have never spent too much time in ballrooms.
With the era of X-Box and PlayStation, you no longer need a fancy dress and a ballroom to dance. You can dance right in your living room with your kids, and it’s fun! The simple act of playing “Dance, Dance, Revolution” with your kids covers several of my previous “Tips to a Happier You” from this blog series. Dancing is exercise, of course, so that covers my “Get Moving” tip, and if your family’s dancing ability is like mine, there will be no need for “Laughter Aerobics!”
My kids love to dance. Miranda, in particular, loves any dance that is goofy. She is definitely not a Waltz/Tango kinda girl, but more of the Chicken Dance/Apache type. There is an old sitcom, “Friends” in which a nerdy brother and sister get to appear on Dick Clark’s New Year’s Rockin’ Eve, and they decide the only way to get the camera on them is to do “the routine,” a dance they made up in the middle school. Miranda talked Trevor into learning “the routine” with her. I can’t tell you the hours they have spent laughing and recording themselves doing “the routine.” So this past Christmas, David and I decided we would learn the routine and record it to play for the kids on Christmas morning. I could not believe the fun we had trying to learn that stupid dance and recording it! Not only did we get lots of laughter out of it, but the kids got quite a laugh on Christmas morning as well! 
Dancing has been shown in studies to lower stress and depression. Not everyone likes the “sciency” reasons that dancing helps with depression, so here’s a link to my Delicious stack with articles that give you the sciency stuff if you’re interested. 
And of course, dancing is biblical. Read today’s prescription verse from Ecclesiastes. And how many times does David dance before the Lord? He was definitely a man with a heart for God. 
So this week’s tip to a happier you is to dance. Pull out the Dance Revolution cd for your X-Box and get dancing with your family. You’ll exercise and bond with your kids; you’ll not only boost your mood, but you’ll be doing the same for your whole family! I promise once everyone gets involved, y’all will have a ball! 

Just to get you motivated, Here’s “the routine” from friends: 

With a few bribes for Miranda, I talked her into letting me post her and Trevor’s version of “the routine.” I know they’re my kids, but I loved it. I hope you enjoy it because I have to do her kitchen chores for a week and give her four foot rubs after work! 

Enjoy…

If David wouldn’t divorce me, I’d show you our versions of “the routine.” The laughter alone would be enough to boost anyone’s mood! 
So dance. Be sure to laugh at yourself—it’s a necessity if you’re a Baptist like me and never really learned to dance! And by all means, dance like no one is watching…
From my heart, 

Celeste
Filed Under: Beating Depression, Brain Functions, Family Focused, How to be Happy, Just for Fun, Physical Wellness, Tips to a Happier You Tagged With: , , , , ,

Tips to a Happier You in 2012~Forgiveness

25 February, 2012 by 2 Comments

Today’s tip to a happier you is forgiveness. 


First, forgive me for such a quick post today. I have been invited to speak this weekend, so I’ve been busy preparing (and biting my nails =o/) and haven’t had time to spend much time blogging this week. 


God commands us to forgive over and over again in His word. 


Holding a grudge only hurts the one holding it. It can consume and destroy you from the inside out. 


I am short on time, but know that I love each and every one of you who read my blog, so I am leaving you in very capable hands today with a link to a post by Ann Voskamp at “A Holy Experience”  on forgiveness. Her writing style is unlike any other, and I love her photography! I hope you enjoy it! 

From my heart,

Celeste
Filed Under: Beating Depression, Freedom in Christ, How to be Happy, Making Changes, Real Relationships, Tips to a Happier You Tagged With: ,

Tips to a happier you in 2012~Have Faith

18 February, 2012 by Leave a Comment

From the moment I had my first seizure, I tried to hold on to this verse. 

Having peace in God in the midst of my world of seizures, addiction, and depression required much faith.

Faith is belief in something that cannot be seen. Having faith is a decision based on life experiences, which are different for everyone. 

I became a Christian when I was seven years old. I went to church, did Bible studies, and said my prayers. But something was always missing. 

Is it possible to have faith in someone you don’t really know?

I knew about a lot about God, but I didn’t know him personally. For seven years I struggled with my demons and with God, questioning his plan and his purpose. I pleaded with him to help me understand my situation—why all of this was happening to me. 

It took seven years for me to get to the end of myself. It was then that my desire to know him overcame the desire to solve my problems. 

Once my greatest desire was to know Him, my life changed overnight. He healed me completely of the seizures, depression, and addiction. 

Now for the sciency stuff: 

Research conducted at Duke University and the Durham VA Hospital has shown that individuals who pray, read scripture, or participate in regular religious services are less likely to suffer with depression than non-religious control subjects and achieve remission more readily if depression does develop. 

This type of research is really a no-brainer to me, as it would be to most Christians. 

What this study could not evaluate, however, was faith. It is the people who pray and read scripture that will have faith, and faith is essential for happiness. 

If we get to know God—build a relationship with him—it will be much easier to trust his plan, for He has overcome the world. 

Making the conscious choice to get to know Him and have faith in Him decreases stress, reduces anxiety, and relieves fear…all of which decrease the amount of cortisol and increases the amount of serotonin we have in our bodies.

My hubby loves the book “The Seven Habits of Highly Effective People” in which Steven Covey describes our circle of influence and our circle of concern. 

Our Circle of Influence encompasses those concerns that we can do something about. They are concerns that we have some control over.(1)

Our Circle of Concern encompasses the wide range of concerns we have, such as our health, our children, problems at work, the amount of government borrowing, or the threat of war.(1)

When we have faith in a God that has already overcome the world, we don’t worry about those situations in our Circle of Concern. We put those concerns in His hands.

There is much happiness to be found in faith. Faith gives you freedom. Freedom from worry. Freedom from fear. Freedom in knowing that God has everything under control. He’s got this!

I challenge you to get to know Him. Ask God to help you get to know Him. Search for Him. Just be ready. When you find him, your life will never be the same.
From my heart,

Celeste

Filed Under: Living in Faith, Living with Purpose, Making Changes, Miracles Do Happen, The Power of Prayer, Tips to a Happier You, Your Relationship with God Tagged With: , , , , , ,

Tips to a Happier You in 2012~Do you have insomnia? Learn how to sleep!

11 February, 2012 by Leave a Comment
When God created the earth, he rested on the seventh day. Wouldn’t it be nice if we only had to rest once a week? It sure would free up time for my to-do list. But sleep doesn’t work that way. God created us to need sleep, and unfortunately, a little more than once a week. 
When I was in the midst of my seven years of hell, insomnia plagued me frequently. In my depression, all I wanted to do was sleep. But also in my depression, I didn’t want to do anything at all, so my brain never really told my body it needed sleep. So of course the pharmacist in me took the easy way out—a sleeping pill called Ambien. The depression and lack of activity, however, even kept the Ambien from working the way it should. I never slept for more that two to three hours at a time, and once I went twenty-one days straight with not one wink of sleep. I know, I’d tell you it was impossible too if I didn’t experience it myself. 
The sleep-wake cycle is complex. No two ways about it. There are six stages total sleep-wake cycle, and each of the following hormones plays a part: Cortisol, Acetylcholine, Glutamine, Norepinephrine, Dopamine, Serotonin, Adenosine, Galanin, GABA, Melatonin, Progesterone, etc.; are you getting the picture? Did God create a complex brain or what? He knew what he was doing and He gives us instructions on how to take care of it.
…And when they sleep, they will wake refreshed. 
(Jeremiah 31:26 CEV)
It is in vain that you rise up early and go late to rest, eating the bread of anxious toil;
For he gives to his beloved sleep. 
(Psalm 127:2 ESV)
And he said to them, “Come away by yourselves to a desolate place and rest a while.” 
For many were coming and going, and they had no leisure even to eat. 
(Mark 6:31 ESV)
On September 25, 2010, when God showed mercy on me and rescued me from the pit I was in, quite a few light bulbs came on. The revelations didn’t come all at once, but over a few months God revealed truths to me that I couldn’t see in the pit. I won’t bore you with too much sciency stuff, but I want to give you some absolutes about sleep. 
•   Some type of exercise early in the day will help you sleep at night. 
When we exercise, our body makes cortisol (our fight or flight hormone), which lasts in our body about eight hours. It also breaks down ATP to give us energy and a hormone called adenosine. Once the cortisol level begins to drop off early in the evening, the adenosine is there and ready to calm us down to get ready to sleep. If we exercise too late in the day, the timing doesn’t allow this process to occur any faster, so we can’t get to sleep. Since I’ve started running in the mornings, I’m typically asleep within a minute…once I stop talking of course. 

•   A sleeping pill is meant for short-term use only. 

As is the case with many drugs, once your body becomes used to them, their effect declines. Ambien, a common one used today, activates GABA receptors in your brain that control the rhythm of sleep cycles. It’s speculated that Ambien does not allow for an adequate amount of REM sleep which is necessary to recall past events. If you’ve ever taken Ambien, you know that it really messes with your memory. I can remember waking up in my bed, having no memory of the night before—no memory of getting the kids to bed, cleaning up the kitchen, or taking my shower, yet apparently I had done them all. 

•   Meditation can be a powerful tool, not medication. 

I used to roll my eyes when people told me that. I always thought meditation was just a new age title for prayer. Now I have been known to recommend prayer at bedtime, because when we pray, the devil will put us right to sleep! But when insomnia is a problem, prayer can sometimes make us dwell on the things in our lives that cause worry. Here’s a little meditation trick that I find very helpful when you can’t go to sleep: 

When you are in the bed completely relaxed, begin breathing in and out slow to the count of four.
Breathe in…1 2 3 4; breathe out…1 2 3 4.
Repeat.
 Each time you breathe out, try to let your body relax a little more by the count of four. 
By counting, your brain doesn’t have time to think about all of the things trying to crowd your brain. The repetitive action of counting and breathing naturally helps our bodies produce calming hormones like melatonin. It works like a charm. 
•   Sleep in a dark, quite room. 

The happy hormone that I’ve talked so much about, serotonin, is actually converted to melatonin to help us get into that deep sleep. However, it is impossible for serotonin to be converted to melatonin in light. Melatonin can only be produced in the dark. That’s why it’s so difficult for people who work third shift to get on a sleep cycle that is effective, and why there is such a high incidence of depression and insomnia in Alaska when the sun shines twenty hours out of the day. It may be “all in our mind,” but it’s the chemicals “all in our mind” that are in control. 
I know this was a lengthy post, but sleep is essential to everything we are. Lack of sleep causes us to be depressed, overweight, fatigued, in pain, short-tempered, stressed, anxious, etc., and insomnia plagues more people than you might think. Please share this with anyone you know who suffers from insomnia. The pharmaceutical world we live in pushes us to take this for that or that for this, when the best answer to insomnia is simple lifestyle changes. 
So put some of these tips into practice and sleep your way to a happier you! 
From my heart, 

Celeste
Filed Under: Beating Depression, Brain Functions, Making Changes, Managing Prescription Drugs, Physical Wellness, Tips to a Happier You Tagged With: , , , , , , , , , , , ,

Tips to a Happier You in 2012~Acts of Kindness & Altruism

4 February, 2012 by 2 Comments


Strength is for service, not status. Each one of us needs to look after the good of the people around us, asking ourselves, “How can I help?”
 (Romans 15:1-2 Msg)

The definition of altruism in the New American Oxford Dictionary reads as follows: 

altruism |ˈaltroōˌizəm|
noun
the belief in or practice of disinterested and selfless concern for the well-being of others 


One of the foundational truths repeated time and time again throughout the Bible is that we should practice altruism:
You shall love your neighbor
as yourself.
(Mark 12:31 ESV)

So whatever you wish that others would do to you, do also to them, for this is the Law of the Prophets.
(Matthew 7:12 ESV)

We are to care for and have compassion for our fellow man.

Much scientific research has been done on the effects of altruism, and it has been proven time and time again it benefits both the giver and the receiver. Acts of kindness and altruism have shown to actually increase serotonin production in both parties involved.

When we are depressed, we tend to maintain the “poor, pitiful me” status. You can only remain miserable by continuing to look inward. When we begin to help someone else, we take our focus off ourselves and begin looking outward.

In doing some research on altruism, I did find a few studies that support findings that altruism can contribute to depression. The giver can get wrapped up in the problems of the receiver and become depressed. I do understand that way of thinking, and that’s where our faith must come into play. There will always be sad situations that are ultimately out of our control. But that’s where God comes in. We are only commanded to help others, not to solve all of their problems. God has a plan and as Christians, we must trust him to carry out that plan. We are only to carry out the part of that plan as he presents it to us.


And we know that for those who love God all things work together for good, for those who are called according to his purpose.
(Romans 8:28 ESV)
In him we have obtained an inheritance, having been predestined according to the purpose of him who works all things according to the counsel of his will,
(Ephesians 1:11 ESV)
But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”
(Matthew 19:26 ESV)
Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.
(Proverbs 19:21 ESV)
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
(Jeremiah 29:11 ESV)

Serving others is always an adventure. To begin an act of service is to open yourself up to blessings you never know existed.

And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’(Matthew 25:40 ESV)



Matthew 6:19-21 tells us not to collect treasures here on earth, but to lay up our treasures in Heaven. Have you ever wondered what that really means? Every single person on the earth has eternal significance—they all have souls worth saving—and will be our treasures in Heaven. 

I challenge you this week to look outward into the world around you and see what you can do for someone else.

From my heart,

Celeste


Filed Under: Beating Depression, Brain Functions, How to be Happy, Tips to a Happier You Tagged With: , , , , , , , , , , , , ,

Tips to a Happier You in 2012~Get Real!

28 January, 2012 by 14 Comments

Facebook is an amazing phenomenon of our culture, but for the most part, it’s not real. I don’t know why I’m always amazed to see pictures of “happily ever after” posted only to hear through the grapevine they didn’t quite make it “til death do us part,” but there may be a death before it’s over. What people share on Facebook is limited, and often skewed to give a good impression. 
We must develop real relationships in our lives. God commands us to share our troubles with one another. To have compassion.
Why are we so worried about what other will think? Does it really matter? 
Think about one of your closest friends. Now think back to the first time you met them. Did you imagine that you would ever share with them what they now know about you? Probably not. 
When we can be transparent, relationships become real. 
We need other people in our lives. God knew it as soon as he created Adam. 
Then the Lord God said, “It is not good that the man should be alone; 
I will make him a helper fit for him.” Genesis 2:18 (ESV)
Studies have shown repeatedly that relationships are beneficial to our psychological and physical health. One of Satan’s greatest tools is loneliness. If he can make us feel like we are alone in our struggles, it’s much easier for him to get a stronghold on us. Believe me. I know. Since I’ve been blogging, I’ve been amazed at the number of people who have shared similar struggles with me. What if I had been transparent sooner? 
I would urge you to nurture your relationships. Be forthcoming and honest with the precious friends in your life. Be real. Everyone struggles. Everyone goes through difficult times. I promise you will be surprised; when you think you are making yourself vulnerable by sharing your struggle, you will find strength. And when you share your battles, chances are they will too. At that point, you enter into a relationship of kindness and altruism with this friend, which has the added bonus of increasing serotonin! See how it all works together? 
This weekend, spend less time on Facebook and go have lunch with a friend. That’s what I’m doing in an hour. 
Gotta run! 
From my heart, 
Celeste

 

Filed Under: Real Relationships, Tips to a Happier You Tagged With: , , , , ,

Tips to a Happier You in 2012~Get Moving!

21 January, 2012 by 2 Comments

When God created man, He sent them out to work in the garden. He didn’t tell them to sit down at the computer and play Farmville on Facebook. 
We were created in His image. 
He created the intricately detailed system of nerves, glands, neurons, and neurotransmitters in our brain that controls our emotions. 
All that He created was good. 
But our world has changed.  
As I mentioned in a recent post on the benefits of being outdoors, (click here to read: “Do you have nature deficit disorder?”) our world has become more and more industrialized, and our jobs don’t consist of the hard labor they once did. 
Our bodies were made to move. Our brains crave movement to keep everything up there in balance. Exercise must be a priority in our lives to keep the chemicals in our brain working properly. 
Here comes the “sciency” part: 
Remember that cortisol is the “fight or flight” hormone? It’s the one released when we are in any type of stressful situation, emotional or physical. When we exercise, we put our bodies under stress, and cortisol is released. 

But wait, cortisol is bad isn’t it? 
Cortisol is necessary for those emergency situations when we must react quickly–the “fight or flight” situations. But we don’t want cortisol hanging around all the time. Exercise is always difficult when we start. We put our bodies under stress that we aren’t used to and our body reacts by releasing cortisol. As we increase the intensity and duration of exercise, our endurance gets better and our bodies don’t perceive stress nearly as quickly, so not as much cortisol will be released. The more we increase our endurance, the better our bodies respond to stress. And when cortisol is low, serotonin–our happy hormone–is high. 
As an added bonus, when we exercise, endorphins are released into our brains. The word “endorphin” comes from “endogenous + morphine.” Endorphins have always been known as the “feel good” substance in our brains. Here is an excerpt from an article on endorphins that explains them well:

“Although more research needs to be done, endorphins are believed to produce four key effects on the bodymind: they enhance the immune system, they relieve pain, they reduce stress, and postpone the aging process. Scientists also have found that beta-endorphins can activate human NK (Natural Killer) cells and boost the immune system against diseases and kill cancer cells. In contrast to short-intensity workouts like sprinting or weightlifting, prolonged, continuous exercise like running, long-distance swimming, aerobics, cycling or cross-country skiing appears to contribute to an increased production and release of endorphins. This results in a sense of euphoria that has been popularly labeled the “runner’s high.” (To view the article in it’s entirety, click here:  “What are Endorphins?”)*

I’ve included a chart here that I found on the University of California Santa Cruz website on how cortisol and endorphins play a part in managing stress that explains it well if you’re interested: Managing Stress
I know it’s all very complex and confusing to us, but not to God. He made us in His image…perfection. Whether you care about the “sciency” stuff or not, I know you care about how you feel. We need to live the best lives we can with what God gave us. I started running a few months ago myself, and I’m up to three miles. I promise you if I can do it, you can too! 


So get moving!


From my heart,


Celeste



*www.roadtohealth.com by Bonnie O’Sullivan and Dale Maxwell “What are Endorphins?”




Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Physical Wellness, Tips to a Happier You Tagged With: , , , , , , ,

Tips for a Happier you in 2012~Do you have nature deficit disorder?

16 January, 2012 by 1 Comment

Since yesterday’s post was rather lengthy and also gave you tips to a happier you, I’ll make today’s tip simple and easy. 
Go outside! Just as in today’s prescription verse, there are many references in scripture to the calming power of nature–God’s creation. 
The Lord is my shepherd, I shall not want. He makes me lie down in green pastures. He leads me beside the still waters. He restores my soul. He leads me in the paths of righteousness for his name’s sake.
 Psalm 23:1-3 (ESV)
But ask the beasts, and they will teach you; the birds of the heavens, and they will tell you; or the bushes of the earth, and they will teach you; and the fish of the sea will declare to you. Who among all these does not know that the hand of the Lord has done this? In his hand is the life of every living thing and the breath of all mankind. Job 12:7-10 (ESV)
And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? 
Matthew 6:28-30 (ESV)
I have found that when I am indoors working all day, just a few minutes walking outside will help me feel refreshed and will lift my mood. If I get a headache from looking at a computer screen too long, I can walk outside, take a breath of fresh air, and it will disappear. 
There haven’t been any specific studies that I could find linking Vitamin D (which our bodies produce when we are exposed to sunlight) to depression. There are, however, many implications that Vitamin D may be related to depression when we consider Seasonal Affective Disorder (SAD). SAD is a depressive disorder that occurs often during cold, winter months that occurs because people don’t get enough sunlight and exposure to UVB rays. 
An article I read recently on MSN suggests one of the reasons Americans in history were not so affected by depression: 
“What it means: “For 300,000 generations, humans were hunter-gatherers and farmers,” says Pretty. “Yet for the last six to eight generations, we have been living in an increasingly industrialized world. The disconnection from nature is deeply felt.” Which is why a mere five minutes of nature can have such a profound impact, he says. “That small amount of time makes more sense when you see it in the context of where people are coming from—stepping outside from a stressful day, for example,” he says. In many cases, the effect can be almost immediate; your mood lifts as if by magic.” Here’s the link to read more: MSN article: Five Minutes Outside Can Boost Your Mood
Also, the number of people on antidepressants in the United States is staggering. One out of every ten Americans over the age of 12 years old is taking and antidepressant. What are we doing wrong that Americans are searching out prescriptions for depression? I recently read an international article alluding to the fact that other countries look at Americans as a bunch of psychos because of all of the psychotropic drugs that we take. Now that can make me SAD. Here is the link to the article if you’d like to see more statistics: CDC Statistics on Antidepressant Use
God gave us instruction in His word, and now without realizing it, scientists are proving that following these instructions are exactly what we need! 

From my heart,


Celeste
Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Physical Wellness, Tips to a Happier You Tagged With: , , , , , , , ,

Are you on OVERLOAD?

16 January, 2012 by Leave a Comment



As usual, our pastor, Perry, was speaking directly to me this morning…in more ways than one.


I am, as we all are, on overload. I was strangely thankful that I didn’t get to sit beside David this morning in our service because my side would be bruised from all of the elbowing. My toes, however, are flat from Perry stepping all over them.

But as I listened to Perry preach this morning, I was amazed that every point he made from a biblical perspective directly corresponds to the blog series I’ve been posting on “Tips to a Happier You in 2012.”  I’ve attached a link to his sermon here so you can watch it if you’d like, but I’m going to give you the main points he made, and then show you how it’s not only destructive to us spiritually, but also emotionally and physically.


Perry’s sermon on OVERLOAD


Overload = Demands exceed Resources

Solution: Margin

Margin = Space between our Load and our Limits

Here are areas where we all need margin: 

1. Emotional Life 

I have no peace! I have no quiet! I have no rest! And trouble keeps coming! Job 3:26 (GW)

How many of us always feel stressed out or at a high level of frustration? Everything is okay as long as our day goes according to plan, but if one thing goes wrong, we lose it. There are so many things that play with our emotions, but we shouldn’t let them. We must determine the things, activities, and people in our life that are the most important and give our emotional energy to them. There are many conditions in life that we can control, and many that we cannot control. Those that we can control may deserve some of our emotional energy, but those we cannot control, we need to give over to God. We all know what the Bible says about worry; so don’t waste your emotional energy there. 

Now, what happens physically when we are stressed emotionally? Our cortisol level increases (the hormone that sends our body into “fight or flight” mode) and our serotonin level decreases (the hormone that keeps us happy…the Prozac hormone). So, being overloaded emotionally contributes to depression, anxiety, and insomnia. 

Increased cortisol = frustration, stress, and insomnia
and
Increased cortisol = decreased serotonin = depression

2. Physical Energy

Be merciful to me, LORD, for I am in trouble; my eyes are tired from so much crying; I am completely worn out. Psalm 31:9 (GNT)

It sounds crazy, I know, but exercise will give you more energy. Have you ever lain around in your pajamas til noon and then you’re exhausted all day? I’ve done it enough for everyone. No matter how bad I sleep or how tired I feel when I wake up, I always have more energy if I get up in the morning and get out of the house. 

Exhaustion can seem like a viscous cycle. When you’re tired and sleep in, thinking that will help, you are just useless all day. Then, when you try to go to bed, you can’t sleep, because you didn’t do anything all day! I will explain further in an upcoming blog post, but in a nutshell, here’s why exercise is important: When you begin exercising, your body releases cortisol (the “fight or flight” hormone) because it perceives the exercise as stress. As you build up your endurance, it takes a much greater intensity of exercise (stress) to release the cortisol. 

Decreased cortisol = less stress = better sleep = increased serotonin = happy

3. Time

I had no time to care for myself. Song of Solomon 1:6 (GNT)

We must prioritize our time. When Perry asked the question, “What do you need more of?” The first answer shouted out was “time.” The amount of hours in a day is one thing that no one can change. Instead of get more time, we must spend our time wisely. We have to decide what is important to us and spend our time there. I can’t comment on time without bringing in the whole social media thing, but believe me; I’m stepping on my own toes there! 

Doing things with our time that brings us pleasure has been proven to increase serotonin levels. Playing music or knitting…doing things with our hands and repetitive actions with our brains…increases serotonin levels. Completing something gives us a sense of accomplishment which also increases…you guessed it…our serotonin levels. 


4. Finances

He who loves money shall never have enough. The foolishness of thinking that wealth brings happiness! The more you have, the more you spend, right up to the limits of your income. So what is the advantage of wealth–except perhaps to watch it as it runs through your fingers! Ecclesiastes 5:10 (TLB)

Wealth does not bring happiness. I can personally attest to that one. When I was so sick and depressed, our business was doing great and we even built a dream house. But happiness did not truly come until God showed me His infinite mercy and grace, and I realized that He is in control. 

Physically, money can affect your brain in several ways, though somewhat indirectly. When we strive so hard to make lots of money, we are usually stressed, and we end up buying more stuff to take care of.

stress = increased cortisol = decreased serotonin = depression

In another respect, however, we can use money to our advantage…by giving it away. It has been proven that doing things for other people has a direct effect our brains by increasing our serotonin level. 


Overload is not a good thing. God gives us much instruction and warning in His word that shows us exactly that. We must create wider margins so we are not in danger of overload, and therefore are not a step away from endangering ourselves to depression, anxiety, and insomnia. 

I hope you are enjoying my blog series “Tips to a Happier You in 2012.” If you are, be sure and sign up to have your prescriptions delivered to your inbox so you don’t miss any!
From my heart,
Celeste

 

Filed Under: Handling Stress, How to be Happy, Living with Purpose, Making Changes, Simplify Your Life Tagged With: , , , , , , , , , , , , ,

Tips to a Happier You in 2012~Your Handiwork

9 January, 2012 by 1 Comment

Has anyone tried Laughter Aerobics, my first tip to a happier you? (Tips to a Happier You in 2012~Laughter Aerobics) Well, here’s my next tip to a happier you: 

Work with your hands…“Handiwork.”
I realize this really doesn’t make much sense, but it is another thing we can do that will naturally increase the serotonin in our brain. When we do repetitive, coordinating movement with our hands, the amount of serotonin in our brain will increase. The ideas are limitless–scrap booking, knitting, origami, playing guitar, pottery, jewelry making, carpentry–after all, Jesus was a carpenter.
Here’s why: 

Handiwork increases contentment~When you are working with your hands doing something that requires a little thought (but not stressful thought), your mind doesn’t have time to worry about the past or the future, but instead settles on the thoughts of the moment you are in helping you be content. 
Handiwork decreases pain~As a pharmacist, I’ve seen patient after patient who suffers from depression also be diagnosed with fibromyalgia. When serotonin is low, your threshold to pain is low. Any repetitive movement you do with your hands has been shown to directly increase the levels of serotonin in your brain, not only increasing your mood, but also increasing your threshold to pain. Also, pain is perceived in your brain. Your brain cannot concentrate on two things at the same time, so when you’re concentrating on what you’re doing with your hands, your brain literally cannot interpret pain signals and your pain will decrease. 
Handiwork may help overcome addiction~Have you ever known someone who has a knitting or crochet project in their hands every time they sit down to relax–every time their mind might be idle? Often these hobbies like knitting, crochet, or cross-stitching become addictive. But this is not necessarily a bad thing. Through research (and through my own learned personal experiences) it has been found that the tendency toward addiction has a genetic component. Being “addicted” to knitting may work to keep another addiction from surfacing. And in turn, addiction to knitting might help someone overcome another addiction by keeping that idle mind occupied so whatever addiction is will not be at the forefront of his or her mind. 
Handiwork increases productivity~Someone who is depressed typically lives in a hopeless state. They have a hard time setting goals, because they truly cannot motivate themselves enough to accomplish them. They feel unproductive and worthless. Picking up and easy “handiwork” hobby like knitting can be such an easy thing to do to begin to transform a depressed mind into one that wants to learn, set goals, and even do something for someone else. When I was so sick, in and out of the hospital, someone knitted me a prayer blanket. As she made the blanket, she prayed over it, blessing her and me both! 
Handiwork helps you relax~Remember I taught you about the hormone, cortisol, in the Laughter Aerobics Post? Well, it comes into play here as well. When you work with your hands in any movement that is repetitive and requires a little coordination, it causes relaxation and your cortisol level decreases, therefore allowing your serotonin levels to increase, therefore creating a happier you! 



Get those hands busy!


From my heart,

Celeste
Filed Under: Beating Depression, Brain Functions, Handling Stress, How to be Happy, Making Changes, Overcoming Addiction, Tips to a Happier You Tagged With: , ,