Holistic Therapy

Holistic therapy believes that an imbalance in one part of the self can affect another. It has grown since the pandemic in 2020.

Hippocrates is actually credited with the beginning of holistic therapy believing that our bodies have the abilities to help heal ourselves. 

You can find many studies of holistic therapy that have shown improvements in people’s lives.  In 2015, Dr. Bessel van der Kolk also wrote a book called “The Body Keeps Score.”  His book discussed how trauma affects both the mind and body.  

If you suffer from anxiety, depression, stress or trauma you are a good candidate for holistic therapy.  You may be experiencing symptoms of phantom pains, appetite and digestive issues or poor sleep.  

You can meet with a holistic therapist to discuss options to see what would work best for you.  Typical therapies include:

Breathwork – you can regulate your nervous system through breathing.

Meditation and Yoga – helps you to live in the moment and manage stress, improve mental clarity and increase self-awareness.

Reiki – you work with a practitioner to achieve a state of healing through a transition with your physical, mental and energetic body.  This originated in Japan.

Sound Healing – you create vibrations using singing bowls that can change your brainwaves for improved health.

Private Home Health Care knows we have times in our lives when holistic therapy can help. If you have any of the symptoms listed, work with a health professional to see if this therapy is right for you. 

National Mango Day

Yes, today is the day to celebrate mangos!  The mango originated in Southeast Asia and India around 4,000 B.C making it a very old fruit.  Buddha was said to have sat under a mango tree to meditate so it is also considered a sacred fruit.

In the United States we get 70% of our mango supply from Mexico. Peru, Ecuador and Brazil are looking to increase their exports and give Mexico some competition.  Good news for growers is that the market in the United States is growing.  From 2019-2020 the market grew 11.4%.

The peak season for the mango is April to August so you should look for the best prices at your local store between May and August.  You should ripen a mango at room temperature until it gets good and gentle, like the feel of a ripened avocado. That should take a few days.  If you want to ripen the mango faster, you can place it in a paper bag for about 2 days.

You will find some good health benefits from mangos:

Vitamin K – helps blood clots and helps prevent anemia

Vitamin C – gives good healing

Antioxidant – high in beta-carotene that fight free radicals that can damage cells

Magnesium and Potassium – good to lower blood pressure

Fiber – one has 2g and helps break down difficult starches

Folate – promotes healthy cell division and DNA duplicaton

Private Home Health Care loves mangos in smoothies, grilled with barbecues, with fish and in yogurt.  Mangos are easy to find in the grocery stores so enjoy!

Bone Health

Osteoporosis is a condition that affects us as we age.  The Mayo Clinic defines osteoporosis as “characterized by decreased bone mineral density and structural bone changes that may cause the bones to weaken and become brittle.”

Basically when your bones become brittle there is a higher chance that you will have a fracture.  The most common fractures are to your spine, wrist and hip.  Men can be affected but most cases are with women.  The majority are women who are of Asian or European descent.

As you age your bone mass begins to change.  Creation of new bone peaks around age 30. Consequently after age 30 your bone mass starts to slightly change from making new bone to losing bone.

Here are helpful tips for what you need in order to have healthy bones. 

Calcium – For women and men aged 18 to 50, 1,000 milligrams is recommended daily. Likewise, when women reach age 50 this changes to 1,200 milligrams and for men age 70.

Foods with high calcium counts include orange juice, dairy products like milk, cheese and yogurt.  You can also eat canned salmon or sardines with the bones, tofu, dark green leafy vegetables like broccoli and kale, and almonds.  Furthermore, calcium-fortified cereal is another good source of calcium for you.

Protein – key to your bone health.  You can enjoy these foods with high calcium. Eat whole eggs, almonds, chicken breasts, cottage cheese, lean beef, fish, and lentils.

Vitamin D – helps your body absorb calcium.  Recommended daily intakes up to age 70 is 600 IU.  This increases to 800 IU after you hit age 70.  Supplements, sunlight and foods rich in vitamin D are all options. (Milk, cereals and eggs are good sources to name a few.)

Daily Physical Activity – if you are older, walking and climbing stairs can help.  Additionally, if you are able, jogging, yoga or lifting weights are great activities.

Private Home Health Care stresses the importance of exercise along with a wide variety of foods because we all need healthy bones.  Likewise if you have been diagnosed with osteoporosis, work closely with your doctor.  Know also that Physical Therapists are available to help guide you.  There are lots of resources!

COPD

Chronic Obstructive Pulmonary Disease (COPD) is defined by the Mayo Clinic as “a chronic inflammatory disease that causes obstructed airflow from the lungs.”

COPD symptoms include a cough, breathing difficulty, mucus production and wheezing.  Smoking is the leading cause of the disease.

COPD is progressive.  The good news is that there are ways to treat it.  Proper treatments can help with breathing difficulties.  They can add to your quality of life.  Treatment can also help to avoid and reduce other associated conditions.

You need to work with your doctor to diagnose the disease.  He or she can help to determine the best treatment for you.  

1. Stop smoking – if you are a smoker try to find a way to stop.  There are nicotine replacements and smoking cessation programs to help you.
2. Inhalers – inhalers make breathing easier.  There are short- and long-acting medications.
3. Inhaled steroids – there are some potential side effects to these.
4. Combination inhalers – a combination of inhalers and inhaled steroids
5. Oral steroids  – you would look into these options if your COPD becomes severe.  Caution is needed with these medications for long-term use.

Lung Therapies are an option for you if the disease becomes severe.

Oxygen Therapy – additional oxygen supplied to your lungs.  There are many different devices that allow you flexibility.  You can find what is right for you.

Pulmonary Rehab Program – experts can help you find what is best for you.  They can offer you education, exercise options, nutrition advice and counseling.

Private Home Health Care understands that COPD can be a difficult disease. We also know of the many good medical options for a good quality of life.  We encourage visits to your doctor to determine what is best for you.

Spinach

Does anyone remember Popeye the Sailor Man and his can of Spinach?  He would need to help Olive Oil so he’d open up his can and eat his spinach.  Nothing could stop him after that!  Did you ever wonder why the creator of the show chose spinach?

Spinach is a leafy green that is packed with good nutrients for our bodies. You can large leafed or baby spinach.  Use it in a smoothie, make a salad, steam it or cook it on the stove with a little olive oil and garlic.   The health benefits are many.

Potassium – helps to lower blood pressure

Lutein – antioxidant that helps with macular degeneration and cataracts.  Lutein has also been shown to help improve verbal fluency, memory, reasoning ability and processing speed.

Vitamin K – one cup has the recommended daily amount and is great for bone health. Vitamin A –  helps hydrate your skin

Vitamin C – good for your immune system

Iron – an excellent source of iron

Fiber – spinach is full of fiber. (Be careful if you have to watch your fiber intake)

How you eat spinach can affect the nutrients your body gets.  Eating it raw in a salad or using it in a smoothie will get you the most nutrients. You can steam it or cook it on the stove too but overcooking it will take away some nutrients. Try enjoying spinach in different ways for the most benefits!

Private Home Health Care would like you to check out healthy smoothies on Yummly.com.  There is one with pineapple and spinach that looks delicious.  Add in a scoop of JuicePlus Vanilla Complete and you’ll add protein to the benefits!

Patience

The freedictionary.com defines patience as the following:

1. The bearing of provocation, annoyance, misfortune, or pain without complaint, loss of temper or anger.
2. An ability or willingness to suppress restlessness or annoyance when confronted with delay.
3. Quiet, steady perseverance; even-tempered care; diligence

Patience is an important, but not always easily attained, trait for all of us for different reasons during the stages of our life.  It can change with time.

When we are young, we need to learn patience.  Patience to share a toy, patience to wait in line, patience to save for that special item.  Children can find this very difficult at times.

As teenagers, there are times that we hope that those around us will have patience with our moods and teenage needs.  We might not see it this way at the time.

In our adult years patience can shift between patience with ourselves and patience toward others. 

If you are starting a new job it could be that you need to be patient with yourself as you learn new tasks.  If you are aging, you could find it difficult to handle the same activities you did when you were younger.  This also requires you to be patient with yourself.  This can be challenging as this can bring feelings of anger or restlessness.

Older adults can require a lot of help and a lot of patience especially if they are declining in health.  Dementia can be a difficult disease as it requires quiet and steady perseverance when dealing with the afflicted person.  

Private Home Health Care believes that patience is key as we age.  We need to help a person understand that they need to be patient with themselves.  We also need to work to provide  calm, and patient care to those people we serve.

Two quotes to think about:

“Patience is a conquering virtue.”  Geoffrey Chaucer

“He that can have patience can have what he will.”  Benjamin Franklin

Peaches

Peach season runs from mid-July until September in Massachusetts..  This explains why you see all the peaches at local stores and farms.  It turns out that fresh peaches have many health benefits along with a delicious taste!

Did you know that one medium peach gives you vitamins, fiber and a mineral?  Check out what that one peach gives you (WebMD):

Vitamin C – 13% of your daily intake.  Helps your immune system. 

Vitamin A – a beta-carotene antioxidant.  Helps your eyesight.

Fiber – 6%-9% of daily intake.

Calories – low in calories, only 60 with 85% water.  No cholesterol, saturated fats or sodium.

Potassium – has as much as 285 milligrams.  You need approximately 4,700 milligrams daily.

Do you want  to buy the perfect peach?

Smell it!  

No smell, usually means no taste.  It should smell the way you want it to taste.

Feel it!  

It should be heavy. Hold the peach in your palm. Gently squeeze it.

If it’s  baseball hard it means it was picked too early.  Don’t buy it!

Tennis anyone?  If it feels like a tennis ball that’s ok.  Take it home to ripen.

Real give when squeezed?  Eat it when you get home or after its been on the counter 

a day or two.  These are great for baking!

Soft to the touch should be eaten right away.  These should bruise easily to the touch.

Private Home Health Care loves peach season.  This juicy and delicious fruit is yummy on cereal, makes a great smoothie and is delicious in a special treat of a peach cobbler.

The Stages of Grief

Today is the birthday of Elizabeth Kubler-Ross (July 8, 1926-August 24, 2004.  She was a Swiss-American psychiatrist and a pioneer in near-death studies.

Elisabeth knew she wanted to be a doctor but her father did not allow it.  She ended up leaving home at age 16, volunteering in WWII and then going to medical school in 1951.  She married and came to the United States which is where her studies progressed.  

What she is known for is her book called “Death and Dying” in which she identified the five stages that terminally ill patients experience:  denial, anger, bargaining, depression and acceptance.  These are stages for those who are dying but also for those who experience a loss.  

The five stages (source: psycom.net):

Denial – Avoidance, confusion, elation, shock, fear.  This stage can help you initially handle or survive the loss.

Anger – Frustration, irritation, anxiety. You might think why did this happen? It’s a natural response that helps with healing.

Bargaining – Struggling to find meaning, reaching out to others, telling one’s story.  You are so desperate to get your life back to normal that you are willing to do anything to change things.  You can also feel guilty during this stage, what if . . .

Depression – Overwhelmed, Helplessness, Hostility, Flight.  This is when you feel the emptiness when you are in reality and realize the loss.  You could need to seek out help if this feeling gets too overwhelming.

Acceptance– Exploring options, new plan in place, moving on.  Your emotions may begin to stabilize.  You come to terms with the fact of your loss or your illness. 

Private Home Health Care realizes that everyone’s grief is unique.  You do not necessarily go through each stage or in the order listed.  You might also have another stage.  What we learned from Elisabeth is how to identify our feelings and how to cope with our loss, all a part of this wonderful life.

Global Forgiveness Day

Tomorrow is Global Forgiveness Day.  Forgiveness Day was set for July 7 in Victoria, British Columbia in 1994. 

True forgiveness is not an easy task.  If the offense causes great hurt it may take you time to be able to forgive.  Pardoning someone is not always what you want to do in a given moment.  You could have anger and resentment towards the perceived or actual offender.

Studies done in the United States have shown that if you forgive someone you lessen your chance of suffering from certain illnesses.  On the other hand, if you have a hard time forgiving it can leave you holding a lot of anger and resentment.  This can cause you stress and lead to symptoms of anxiety, high blood pressure and depression.

This seems to make sense because a reaction to an emotional hurt can be anger.  Anger can leave you feeling very unsettled and unfulfilled.  Anger can make you very tired too.

There are hurts and offenses that are very hard to forgive.  You may need to meditate or pray.  Writing or journaling or talking with someone about it may help too. A key point to remember is that letting go of pain or resentment can be very uplifting.  You can focus on other, happier parts of your life.

Private Home Health Care knows that the word forgiveness holds a lot of weight and can be very challenging.  We wish you well on your forgiveness journey.  We want to leave you with a quote from Alexander Pope, a 18th century poet who wrote the poem, “An Essay on Criticism.” 

The phrase he coined for us to remember is, “To err is human, to forgive, divine.”

Independence Day!

Wishing you all a very Happy 4th of July.

 I always consider the settlement of America with reverence and wonder, as the opening of a grand scene and design in providence, for the illumination of the ignorant and the emancipation of the slavish part of mankind all over the earth. – John Adams

Thanks to all who have served our great country to afford us the freedom we enjoy as a nation.