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Nearly each day, I read another professional study or chapter about the relationship between how we live our lives and chronic illness such as type 2 diabetes, high blood pressure and a variety of autoimmune disease. There is clear and consistent scientific evidence that changes in our day to day behavior—small, realistic changes—improve our health, reduce the severity of some disease and, for some, may even reverse a variety of chronic conditions. One of the most persistent findings is that sleep deprivation damages our immune system and leaves us vulnerable to illness. And fortunately, the amount of sleep we give ourselves IS something we can influence. http://www.medicalnewstoday.com/releases/311494.php
Professor Aaron Carroll, MD professor at Indiana University School of Medicine begins by voicing our collective fear of cancer. Then he places hope within reach. “I could never give up ________ (some behavior or consumption),” my clients frequently tell me. “The kind of change I should make is more than I would ever stick with,” others say. Turns out, that a few critical lifestyle behaviors—within reach of most people or that already are characteristic of others—are associated with dramatically lower risks of cancer. Dr. Carroll provides a user friendly description of the behaviors that correspond to lower risk for cancer. And you may find your anxiety declines or your confidence in small changes will increase. Check it out on the NY Times
The benefits are exercise are many, and they are well documented. Point in truth, no medical or psychological intervention has as many benefits with so few unwanted effects. This is particularly true for most types of chronic illness—type 2 diabetes, high cholesterol, obesity, fibromyalgia, as well as cardio vascular disease. Benefits for living with osteoporosis as well as Parkinson’s are established as well. And exercise can help moderate the symptoms of depression as well, in my experience as a psychologist, my clients with anxiety. Check it out on the NY Times!
In therapy, we often speak about health related decisions we have to make for ourselves, our children or our aging parents. I encourage people to identify benefits and risks, and to consider their biases or blindspots that may undermine the wisest choices. Every once in a while we find that preconceived notions, misunderstandings or completely false beliefs contribute to decisions. It’s always helpful to understand what we know—from science—what has been debunked, and what is myth or tale. Since a false scientific claim led to enormous mistrust of vaccines to the detriment of millions, I’m sharing this summary of what we know about immunization safety brought to you by the Bill and Melinda Gates Foundation. Check out the links at the top for more information. Here’s the deadly results when people say things about science without actually looking at science. Source: 16 years ago, a doctor published a study. It was completely made up, and it made us all sicker.
In our practice, my colleague Elise Leland, MD specializes in reducing the incidence of chronic illness and the reliance on medication to treat conditions that respond dramatically to behavioral and lifestyle changes. Big pharm is powerfully invested in our use of medication to generate billions of dollars in profit, sometimes providing lifesaving remedies and other times simply minimizing the effects of illness without out addressing the underlying condition. When the latter, we may feel better or our test results may improve, without actually improving our health. Wellness and disease prevention are often without our reach and within our control! In fact, in some instances disease reversal is even possible. When my colleague refers her patients to me for collaborative care, my role is to help people identify relevant and potentially effective changes, to develop a plan and to effectively follow through (even overcoming obstacles and challenges). We see dramatic results! Dramatic improvement. If you recognize yourself here, the following book by Vincent Pedre, MD about digestive tract health and article by Joel Fuhrman, MD about diet and cancer may interest you. In his new book “Happy Gut,” Dr. Vincent Pedre argues that chronic health problems can in some cases be traced to the digestive system and fixed by changing the microbes in our gut. Source: Seeking a ‘Happy Gut’ for Better Health – The New York Times Dr. Joel Fuhrman summarizes what we know about plant sources of food as part or entirety of our food as it relates to cancer. http://longevity.about.com/od/wholiveslongest/fl/Your-Diet-Can-Offer-Protection-Against-Cancer.htm?utm_campaign=atlsocialposting_undefined&utm_medium=social&utm_source=facebook&utm_content=1455728744110
Some challenges that couples experience are far more common than we realize. Differing sleep cycles can challenge a relationship, and may trigger deeply meaningful issues between partners. While it’s essential to understand and work with the emotional and symbolic effects of sleep differences, this newly emerging understanding of sleep patterns can also reduce the friction and pave the way for people to approach the matter with realistic expectations and acceptance. Op-Ed Columnist: Germany on the Brink Source: The Lark-Owl Scale: When Couples’ Sleep Patterns Diverge – The New York Times
Some years ago, I asked a close friend and mentor how he felt about the changes accompanying his aging. His response was as enlightening as instructive, and it gave me pause. “It reminds me that life is fleeting and how fortunate I am to be here, to be well and to have the special people in my life.” I’ve continued to reflect on his response and the conversation that followed. So when I read the meditation or reflection described early in this article on happiness—the meditation on death—I was immediately engaged. Where appropriate and relevant to my clients, I’ll be discussing it with them, too. People who apply the “last-year test” tend to spend more time on the things that give them the most satisfaction. Source: To Be Happier, Start Thinking More About Your Death – The New York Times
If you are trying to achieve a goal, the more often that you monitor your progress, the greater the likelihood that you will succeed, according to research. Your chances of success are even more likely if you report your progress publicly or physically record it. I think this applies to many goals and life changes. There are times, however, when it’s counterproductive. Unless you’re a professional finance professional or a very skilled day trader, following your investment values hour by hour, or day to day, is not going to pay rewards. In fact it may do harm to your portfolio and to your mental health. Similarly, if shame is involved, frequent monitoring to say nothing of publishing progress can do harm. That’s often the case with weight loss and more so if one feels acute distress about his/her body. A long term strategy with specific objectives and more than one measure will serve you better. Source: Frequently monitoring progress toward goals increases chance of success: Publicly reporting or recording progress has an even greater effect, study says — ScienceDaily
Many of my clients seek help with health related behavior change because they are suffering and living with chronic or catastrophic illness. Evidence has long existed that cancers and cardiovascular disease as well as chronic conditions such as exceedingly high blood pressure, gastrointestinal inflammatory illnesses—colitis and irritable bowel, and obesity are all significantly effected by diet. Consistent data shows real differences in recovery and long term survival. In some cases, there is data suggesting disease can be reversed. A few of my therapy clients found this helpful so I’m passing it along here. A plant-based diet may prove best following the diagnosis and treatment of breast cancer, according to a review published in The Permanente Journal. Researchers investigated long-term lifestyle choices and their impact on health risk factors such as heart disease, bone health, and obesity that influence overall survival. Source: Plant-Based Diets Best for Breast Cancer Survival | The Physicians Committee
Most of us know when some part of our body is inflamed. But we aren’t as aware of internal or biological system inflammation. And our western diet and lifestyle places many of us at risk for exactly this condition. Turns out, there are mental health consequences such as symptoms we associate with depression. Source: Inflammation linked to weakened reward circuits in depression: Brain imaging shows distinctive aspects of high-inflammation depression — ScienceDaily
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Recent Posts
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Better health is within sight of your…. pillow!
Coping with Chronic Illness, Mental Health and Psychotherapy, Psychology of Health, Quality of LifeNearly each day, I read another professional study...
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Small behavioral changes and large health benefits.
Psychology of Health, Quality of LifeProfessor Aaron Carroll, MD professor at Indiana University...
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Exercise—it’s not snake oil.
Coping with Chronic IllnessThe benefits are exercise are many, and they are well...
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Dr Lee M. Faver
Board Certified Clinical Psychologist practicing in Vancouver, WA.
Specializing in:
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