THE WHOLE YOU
7.
Be grateful. Research shows that feeling and expressing gratitude can improve your physical and mental health — from 9. improving blood glucose levels for people with diabetes to easing symptoms of anxiety and depression. Try keeping a gratitude journal, writing heartfelt thank you notes or simply reflecting on the things you’re grateful for.
Volunteer. In addition to helping other people and causes you care about, volunteering can improve your health. For people over 65, volunteering can decrease depression and pain levels, and increase your life expectancy.
Things That Are Good For Your Heart — and Feel Great
10.
Sleep more. Sleeping an adequate amount so you feel refreshed in the mornings — about 7-9 hours for most people — helps your memory, learning ability, attention span and creativity. It eases inflammation and lowers blood pressure, depression, irritability, stress and accident rates. In fact, research shows that more single-car crashes from running o the road are caused by being tired than by alcohol.
Your heart is the master of your circulatory system, pumping oxygenated blood throughout your body 100,000 times per day. Metaphorically, the heart is also regarded as your emotional center, where deep feelings of love and compassion reside. The good news is that many things are good for both your physical and emotional hearts. Here are 14 things you can do to expand your feelings of love, satisfaction and well-being —while also lowering stress levels and benefiting your physical health. 8. Read a good book. Reading strengthens brain activity, increases empathy with others, prevents age-related cognitive decline, improves sleep, lowers blood pressure and heart rate, alleviates symptoms of anxiety and depression and may help you live longer. Most of these health benefits apply whether you read fiction or non-fiction, articles or books — or even whether you read a print book or tablet or listen to an audiobook. Want some book recommendations? Check out Medica Book Club on page 25.
improves your overall sense 11.
Laugh more. Laughing relaxes you, improves your mood, of well-being, relieves stress, improves the immune system and helps relieve pain. So read the comics, watch your favorite sit-com or a few funny videos or spend time with friends who make you laugh. Your health will thank you!
CONTINUES
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MEDICA MAGAZINE | SPRING 2020
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