Risks of feeling older

Is it possible that feeling older can lead to increased risk of hospitalization?

According to recent studies published by the American Psychological Association, this is true! Studies have proven that people who feel older than their peers are more likely to be hospitalized while they age.

The study found that those that said they felt older than their actual age were 10 to 25 percent more likely to be hospitalized in the next 2 to 10 years. There was also a correlation between being hospitalized and having more symptoms of depression and poor health.

Each participant in the study gave information on how old they felt and any past health conditions. Following up, the subjects would report if they had been hospitalized.

After analyzing the results, it was clear that the study showed that subjective age and other mental health factors played a role in the risk of future hospitalization.

For more information on the study visit, https://www.sciencedaily.com/releases/2016/02/160211190008.htm

More Emotional Health...

Is it possible that feeling older can lead to increased risk of hospitalization?

According to recent studies published by the American Psychological Association, this is true! Studies have proven that people who feel older than their peers are more likely to be hospitalized while they age.

The study found that those that said they felt older than their actual age were 10 to 25 percent more likely to be hospitalized in the next 2 to 10 years. There was also a correlation between being hospitalized and having more symptoms of depression and poor health.

Each participant in the study gave information on how old they felt and any past health conditions. Following up, the subjects would report if they had been hospitalized.

After analyzing the results, it was clear that the study showed that subjective age and other mental health factors played a role in the risk of future hospitalization.

For more information on the study visit, https://www.sciencedaily.com/releases/2016/02/160211190008.htm

Ever feel overwhelmed by anxiety? Well you are not alone. General Anxiety Disorder affects about 6.8 million American adults. If you ever have the feeling that you cannot get rid of your concerns and cannot relax there are steps you can take to help.

  1. Talk to your doctor, tell them about your symptoms and they may refer you to a mental health specialist.
  2. There are many treatments for GAD, including: Psychotherapy, medication, or both.
  3. After talking to a doctor you can find the best option for you!
  4. Stress management techniques such as meditation can also be a major help.

To find out more information, visit the National Institute of Mental Health website.

Website: http://www.nimh.nih.gov/health/topics/generalized-anxiety-disorder-gad/index.shtml

Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided.

Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.

Indeed, some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills. Here's how.

Understanding positive thinking and self-talk

Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head every day. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

The health benefits of positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

  • Increased life span
  • Lower rates of depression
  • Lower levels of distress
  • Greater resistance to the common cold
  • Better psychological and physical well-being
  • Reduced risk of death from cardiovascular disease
  • Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

Positive thinking: Reduce stress by eliminating negative self-talk

Identifying negative thinking

Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:

  • Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, say you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.
  • Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
  • Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
  • Polarizing. You see things only as either good or bad, black or white. There is no middle ground. You feel that you have to be perfect or that you're a total failure.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:

  • Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship, for example. You can start small by focusing on one area to approach in a more positive way.
  • Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
  • Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
  • Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn to manage stress.
  • Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
  • Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.

Here are some examples of negative self-talk and how you can apply a positive thinking twist to them.

Negative self-talkPositive thinking
I've never done it before. It's an opportunity to learn something new.
It's too complicated. I'll tackle it from a different angle.
I don't have the resources. Necessity is the mother of invention.
I'm too lazy to get this done. I wasn't able to fit it into my schedule but can re-examine some priorities.
There's no way it will work. I can try to make it work.
It's too radical a change. Let's take a chance.
No one bothers to communicate with me. I'll see if I can open the channels of communication.
I'm not going to get any better at this. I'll give it another try.

Practicing positive thinking every day

If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you. Plus, when you share your positive mood and positive experience, both you and those around you enjoy an emotional boost.

Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

By: Mayo Clinic Staff

Original Article: http://www.mayoclinic.com/health/positive-thinking/SR00009/NSECTIONGROUP=2

Find out how emotional eating can sabotage your weight-loss efforts, and get tips to get control of your eating habits.

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied.

But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood, food and weight loss

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:

  • Unemployment
  • Financial pressure
  • Health problems
  • Relationship conflicts
  • Work stress
  • Fatigue

Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it.

In fact, your emotions may become so tied to your eating habits that you automatically reach for a treat whenever you're angry or stressed without stopping to think about what you're doing.

Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.

Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad, and you overeat again.

Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

  • Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
  • Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
  • Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
  • Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
  • Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
  • Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
  • Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
  • Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
  • Learn from setbacks. If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.

When to seek professional help

If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.

By: Mayo Clinic Staff

Original Article: http://www.mayoclinic.com/health/weight-loss/MH00025