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In This Issue
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Featured Article
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Why Giving Back Could
Make You Happier and Healthier
How good would it feel if someone just
gave you $1,000? Last fall, Oprah Winfrey
thrilled audience members with these words:
"You will each go home with $1,000." Then she
said there was a catch, "You have to spend
the money on someone other than your family."
Winfrey said she wanted them to experience
how good it feels to give. They still
applauded, but the smiles looked a little
forced. Yet maybe she did her audience a
favor, because even though the audience had
to give the money away, it could get back
even more than they gave.
Stephen Post explains why in his new book,
"Why Good Things Happen to Good People." He
reveals that new science shows giving -- money or
time -- not only feels just as good as
getting, but can actually improve your
health. "Giving is as good for the giver as
it is for the receiver. Science says it's so.
We'll be happier, healthier, and even -- odds
are -- live a little longer if we're
generous," Post said. "Public health isn't
just about bugs and
staying away from lead. It's about doing unto
others, and at the right dose, science says
it's very good for you," he said.
Arthur Brooks, author of the new book,
"Who Really Cares: The Surprising Truth About
Compassionate Conservatism," also knows a lot
about the current research on charity. Brooks
said, "There's evidence that it helps people
with their asthma, in cardiovascular disease,
weight loss, insomnia. When people have a lot
of happiness, they do a lot better in their
health as well."
Helping Others, Healing
Themselves
That was true for former heart patients
at Duke University Medical Center. They were
asked to visit current heart patients -- no
particular agenda, just to listen and lend
support. By doing that, the volunteers had
better health after their heart attacks.
A similar study at the University of Miami by
Dr. Gail Ironson followed HIV patients who
volunteered, like Katherine Marshall Scott,
who talks to teenagers about avoiding
infection, and Stephen Baker, who counsels
fellow HIV survivors. These and other HIV
patients who helped others had lower stress
levels and higher immune resistance. Scott's
disease-fighting cells went up, from 200 to
800. Baker says he could feel how
volunteering improved his health. "To get
involved with someone else's problems makes
your problems look a lot less," he said.
At least five studies show that seniors
who gave
tended to live longer, Post said. After
senior Fred Dekuyper started volunteering at
a school, a small miracle happened. "I used
to walk with a cane all the time, and now I
don't need the cane anymore," he said.
Service Learning
Many high schools require their students
to volunteer. It's called service learning.
And oddly, even though the charity is forced,
it still brings happy results. Teachers say
students who volunteer raise their grades,
and get higher SAT scores. Abington High
School student Jeff Rohrback said, "After
service learning started, I got so involved
in it, I started paying attention more,
picked up my grades."
So "20/20" decided to see whether we could
find a similar effect. We put an ad on
Craigslist recruiting people who were not
currently volunteers. We
introduced them to Post, and asked them to
try it for one week. But first, Post had them
fill out a
questionnaire that asked how they felt about
life, like how often during the week they
felt calm and peaceful. Children for
Children, whose mission is to get children
involved in giving, agreed to help us, as did
the Salvation Army, which has many different
programs, from soup kitchens to after-school
activities for kids. Then off they went --
bringing donated books to children at an
elementary school, then reading to the kids
and making scarves with the kids. One spent
time in a truck handing out food to the poor.
All four worked at a Harlem soup kitchen.
One week later we had them answer that
questionnaire again. This time their answers
about how often they felt "calm and peaceful"
changed from some of the time to most of the
time. Post said, "In fact, just seven days of
activity was a kind of a transformation."
One of our volunteers, Diana Sanchez was
surprised at how strongly the experiences
affected her. "They were so grateful for me
doing that, but it was just peas and
carrots," she said. When asked whether it had
made her feel good, she said, "It did. It
did." Sanchez also spent time with kids at a
Salvation Army after-school program. "Just
knowing that after work I was heading over to
work with the children, just seeing them
smiling -- that just made me feel so great,"
she said. Researchers call that "the helper's
high."
The Helpers' High
"The helper's high has been measured
physically," Post said. "We know there's an
actual physiological state. It's quite
euphoric." The helper's high shows up in MRI
brain scans. People who give money show brain
activity that's associated with feel-good
chemicals like dopamine -- the same brain
activity that happens when you receive money.
National Institutes of Health neuroscientist
Jordan Grafman showed us the brain scans.
"Those brain structures that are activated
when you get a reward are the same ones that
are activated when you give. In fact, they're
activated more," he told us.
We asked our volunteers after their week
of service who had gotten more out of the
experience, the
people they helped, or they themselves?
Volunteer Daniel Smith didn't hesitate with
his answer. "No brainer. Me, definitely."
Lelani Clark also felt renewed from her
single week of volunteering. "I just felt
energized," she said. "We were so caught up
in this energy of helping that it was like a
buzz -- like a spiritual buzz." Winfrey's
audience members reported that, too. After a
week of giving money away, many said they
were changed. Maybe we should call it selfish
to help others, because it seems to help the
givers more. "If you want to define
selfishness so widely as to include the warm
glow that people feel in the aftermath of
selflessly giving to others, guess what, we
need more of it, not less of it," Post said.
So try it. Get out and give your money or
your time. You'll help someone else, AND
you'll feel good, too.
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Dear Alan,
True happiness comes from a sense
of peace and contentment,
which in turn must be achieved
through the cultivation of altruism,
of love and compassion...
Dalai Lama
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"O"Zone
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Two days before the Thanksgiving holiday I
am traveling to my Grandfathers funeral. The
airport is bustling with activity. I follow
many before me in visiting the restroom.
There was a young man trying to clean and
restock the room while being bustled about by
the many hurried users of the restroom. I
paused as I walked by him and told him thank
you for keeping the restrooms so clean. I
appreciated him. As I left, there was
another man that walked behind me that asked
me, "Did you just thank him for cleaning the
restroom?" "Yes, I did." I replied. "That
was really kind he said. That will make his
day and probably his Thanksgiving way better
than it could have been otherwise. That was
really kind of you." I'm not sure about the
fellow who was cleaning the restroom, and how
he felt, but thanks to the gentleman who
followed me out of the restroom, I feel much
lighter of step and attitude. His kindness
was a service to me that I will not forget
soon. Simple, easy and very impactful.
One day in Subway I was picking up a quick
lunch. As I was waiting in line for my
sandwich, the young man in front of me said,
"Why don't you go ahead of us, we are going
slower than you. " I thanked him, and moved
ahead of him in line. As I paid for my lunch
I asked the girl at the counter to let me pay
for the young man's lunch that had let me
pass him and his friend in line for their
lunch as well. I did so and tried to slip
out of the restaurant quickly before he could
know what had happened. Well, he caught me
before I could slip out, and I am glad he
did. He was so enthusiastic. He said ,"why
did you do that? It felt so good to me." He
said that it was nice that I bought his
lunch, but what really touched him was that I
had done a kindness to someone I didn't even
know and for no reason at all. He said
again, "Man, that felt so good. I can't wait
to go do something for someone else like
that. Thanks so much, I can't wait to pass
it on."
There are numerous studies that show the
impact on the giver, the receiver and the
observer of service. Each of them gain vital
and precious health benefits. They get
younger, stronger and happier.
This year, I hope each of you will enjoy
the benefits of service, as a giver, observer
and a receiver.
I am grateful to each of you for your
kindnesses to me. It has been touching to
receive so many concerned and caring well
wishes and condolences on the passing of my
Grandfather. I have such hope and confidence
in the goodness of mankind. Each of you are
a source of inspiration to me.
This year we have chosen a way to give,
and want to give each of you an opportunity
to participate. Lift for Life is a wonderful
organization we have found to collect
donations for, during the holiday season.
When Lift For Life Gym opened in a small
storefront in 1988, no one dreamed it would
grow into the organization it is today. What
started as a small weightlifting gym just
west of downtown, open a couple of days a
week for a handful of kids, has burgeoned
into a free year-round after-school center.
Open five evenings a week, LFL Gym serves
hundreds of children ages 8 to 18 with
athletic and social activities, a computer
lab, tutoring and evening meals.
Success often breeds success - in 2000
Lift For Life Academy was opened, the first
independent charter middle school in the City
of St. Louis. The Academy, sponsored by
Southeast Missouri State University, provides
a middle school education to students in 6th,
7th and 8th grades. And Lift For Life Academy
now offers 9th grade as well. A grade will be
added each year with the ultimate goal to be
a 6th - 12th grade middle and high school by
Fall 2011.
If during these holidays you are looking
for a way to serve others in your community
Lift for Life is a perfect way to boost
someone's spirit. Below is a list of items
they are currently in need of. Additionally,
you can go to there website and give
monetarily if you would prefer.
http://www.liftforlife.org/howtohelp.htm
Girls and Boys, ages 8-18
-Hat, scarf & gloves
-Coats (S,M,L,XL,3X,4X)
-Blankets (twin and full)
-Socks
-Pajamas (S,M,L,XL,XXL)
-Sweatshirts (S,M,L,XL,XXL)
Gifts for All Ages
-Gift Cards: Wal-Mart, McDonalds, AMC
Theaters, Macy's, Visa
-DVD movies
-Bikes
-Musical Instruments
-Computer USB flash drives
-Wallets
-Action figures
-Hello Kitty Items
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Dr. J's SENSE of Humor
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Last night we sat down as a family and
watched a movie based on one of Charles
Dickens classics, "A Christmas Carol." This
is one of my favorite stories. I just love
the change of heart
that comes over Ebenezer Scrooge. I was also
joyous to see at how my kids (as young as
they are) were enthralled with the story. In
the movie, Scrooge was shown his past and
present state. He was also shown his future
if left unchecked. The three spirits gave
him a lesson in virtues as it were. He soon
turned from his cold path and embraced a warm
future.
It is so interesting to me how much we can
change with just a flicker of thought,
although it may seem difficult and even
threatening to change our thinking, but when
it comes down to it, its actually quite
simple. One way to do this is to stop and
think of all the blessings we have. When we
have gratitude we will seek after the concern
and well-being of others. Soon our problems
will turn to "more of gravy than of grave" to
quote Scrooge.
So with that, I would like to extend a
challenge to each of you for this month. I
am going to make a list. No it's not what
you think, I couldn't even keep track of
who's been naughty or nice. No this will be
a different list. I will be making my
gratitude list for the month of December.
Each day I will write down three things I am
thankful for. I challenge each of you to do
the same. There are thirty one days in
December so I will have a short list of
ninety-three blessings by the end of the
month. As you do this pay attention to the
feelings you have before and after each
entry. Notice the subtle peaceful feelings
and remember that feeling. Say goodbye to
"bah humbug" and hello to "God bless us,
everyone".
I want to end by sharing my gratitude for
each of you. When I first started here back
in July 2006, I shared with Dr Olson that he
has the best patients! I still hold that
sentiment today. My life has been blessed in
getting to know all of the wonderful people
who walk through the doors each day. I look
forward to serving and getting to know many
more in the future. Thank you and Happy
Holidays to each of you!
Dr. J
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What's Making SENSE in the News?
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Spiritual
"A Season with No
Presents," by. James E. Faust
I have been thinking about what makes the
Holidays such a great time in our lives. I am
old enough to remember many Holiday's. They
have all been glorious. But I have learned
that it isn't just the presents that make
them great.
When I was a young boy, our family was
terribly poor. Father had no job because he
was going through law school at the
University of Utah. He had a wife and three
young sons. Grandfather and Grandmother knew
that we would have no Christmas if we did not
come down to the farm in Millard County. So
all of our family took the train from Salt
Lake to Leamington, Utah. Where the money
came for the tickets, I will never know.
Grandfather and Uncle Esdras met us at the
railroad crossing in Leamington with a team
of big horses to pull the open sleigh through
the deep snow to Oak City. It was so cold. We
were wrapped and tucked into some heavy camp
quilts with just our noses sticking out.
Accompanied by the tinkle of bells on leather
straps on the harnesses of the horses, we
musically traveled from Leamington over the
10 miles to Oak City, where our beloved
grandfather and grandmother lived. So many
dear ones were there that we could hardly
wait to arrive.
In the corner of the living room was the
Christmas tree, a cedar cut from the hillside
pasture. It was already partially decorated
by Mother Nature with little berries that
helped give it a strong smell. Our
decorations were popcorn strings made by
pushing a needle and thread through popcorn.
The strings had to be handled carefully or
they would break and strew popcorn all over
the floor. I do not remember any presents
under the tree.
On Christmas Eve we all gathered around the
wood stove, enjoying the warm comfort of the
fire and the pleasant aroma of the burning
cedar wood. One of the uncles gave the
opening prayer. We sang carols and hymns.
The next day was Christmas, and we had a
glorious dinner. But before we ate, we all
got down on our knees for family prayer. I
was so hungry. Grandfather prayed for the
longest time.
As I look back on that special Holiday over a
lifetime, the most memorable part was that we
did not think about presents. Presents are
wonderful, but I found that they are not
essential to our happiness. I could not have
been happier. There were no presents that
could be held and fondled and played with,
but there were many wonderful gifts that
could not be seen but could be felt.
There was the gift of boundless love. We knew
God loved us. We all loved each other. We did
not miss the presents because we had all
these glorious gifts. It made me feel so
wonderful and secure to belong and to be part
of all that went on. We wanted nothing else.
We did not miss the presents at all. I never
remember a happier celebration in my childhood.
We all enjoy giving and receiving presents.
But there is a difference between presents
and gifts. The true gifts may be part of
ourselves-giving of the riches of the heart
and mind-and therefore more enduring and of
far greater worth than presents bought at the
store.
Of course, among the greatest of gifts is the
gift of love.
Some, like Ebenezer Scrooge in Dickens's A
Christmas Carol, have a hard time loving
anyone, even themselves, because of their
selfishness. Love seeks to give rather than
to get. Charity towards and compassion for
others is a way to overcome too much self-love.
True gifts are some our family shared on my
boyhood Christmas I told you about: the gift
of peace, the gift of love, the gift of
service, the gift of self, and the gift of faith.
All of us enjoy wonderful gifts from God,
which, if developed, can be enjoyed by
others. At this Holiday season, so many of us
have enjoyed the musical and literary gifts
of Handel, Dickens, and many others. The
sharing of these natural gifts blesses both
the giver and the receiver.
This Holiday and every Holiday Season will be
richer by sharing and enjoying gifts that
cannot be held but only felt.
Emotional
"Three Effective Ways to
Reduce Stress and Depressed Mood During the
Holidays," by. Mark
Lakewood
The holiday season is quickly approaching and
many of us are preparing for this joyous time
of the year. Some may embrace the holidays
with cheer, hope, and thanksgiving while
others may embrace the season with burden,
anxiety, and personal failure. This article
addresses three ways you can overcome anxiety
and depressed mood during the holidays.
The first and most effective way to avoid
anxiety and depressed mood is to recognize
unachievable and unrealistic expectations
(unhealthy thoughts) that you may subscribe
to. Our thoughts have a direct bearing over
our emotional disposition and the
consequences that occur in the aftermath. We
often cannot change circumstances
(situations, events, and the behavior of
others) that occur in our lives but we do
have the power to alter the way we feel and
react to them by simply changing the way we
think. If we would like to avoid experiencing
anxiety and depressed mood during the
holidays, we must take ownership and control
over our own thoughts by identifying
unhealthy thoughts that we may subscribe to
that might be contributing to a negative
emotional disposition and replace them with
healthier ones.
The following are six common unachievable and
unrealistic expectations (unhealthy thoughts)
that are often pondered on during the holidays:
1. "I need to spend a lot of money on gifts
otherwise I might be perceived negatively by
others" - We should not feel or be
made to feel that the holidays are all about
external/physical gifts. The most precious
gift that we can give to one another is our
fellowship and love (internal gifts).
Internal gifts have a longer shelf life and
increase our self-esteem more than
external/physical gifts.
2. "For gatherings, my home must always be
clean and tidy otherwise I might be perceived
negatively by others" - It is never okay to
invite guests to a filthy home. But expecting
your home to be constantly tidy might be an
unrealistic expectation, especially when
children are present. Do
not worry about the cleanliness of your home
but rather focus on fellowship as this is
much more important and significant.
3. "I must prepare a flawless meal for my
gathering otherwise I might be perceived
negatively by others" - The quality of meals
should not be the main focus of the holidays.
If food preparation is an issue, there is
nothing wrong with purchasing meals from a
restaurant. To go one step further, having a
potluck might be a better and less expensive
idea.
4. "My physical appearance must be acceptable
and appropriate otherwise I might be
perceived negatively by others" - Aside from
daily hygiene, do not worry about your
physical appearance. More
times than not, our own anxiety over our
physical appearance has more to do with how
we feel about ourselves rather than how
others may perceive us.
5. "I need to bring a mate to the gathering
otherwise I might be perceived negatively by
others" - If you are single, sometimes
attending a gathering by yourself where
couples are present might make you feel
uncomfortable as you might feel that you do
not fit in. Keep in mind that you are not
alone as there are many people that are
divorced, separated, or single.
6. "I need to pretend that I am happy during
gatherings otherwise I might be perceived
negatively by others" - Experiencing
happiness is not a prerequisite for attending
gatherings. Oftentimes, life events and
experiences that have nothing to do with the
holidays may play a direct role in your
emotional disposition. The wonderful thing
about gatherings is that there are plenty of
people that you can talk with. If someone
asks you how you are doing or feeling, be
honest with them and let them know.
Oftentimes, having someone to discuss your
problems with might actually help you resolve
them as well as make you feel better.
The second way to avoid anxiety and depressed
mood is to establish personal and
professional goals for yourself.
Establishing short and long-term goals is a
healthy idea because they can provide you
with structure by giving you something to
look forward to. Goals oftentimes give
meaning to our lives. Those who do not have
goals often feel hopeless and helpless. Just
make sure that the goals that you establish
are significant and achievable otherwise they
will not be effective or worth your while to
achieve.
And finally, the third way to avoid anxiety
and depressed mood is to work at giving to
others. Sometimes we are fooled into
believing that happiness is achieved through
the gifts that we receive or the items that
we purchase. Just the opposite is true. You
can achieve true happiness by helping others
in need, volunteering your services, holding
the hand of one in despair, or just simply
being there when one experiences a low moment
in his/her life. Happy holidays to all!
Nutritional
"Tips for Healthy Eating
During the Holidays," by: Bonnie J. Brehm,
PhD.
Although holiday weight gain is a reality for
many people, here are a few strategies for
avoiding those extra holiday pounds without
shunning the festivities. You do not have to
feel deprived this season ... just make
compromises and better choices.
HEALTHY EATING HABITS
-Eat five or six small meals daily
rather than the usual three meals. Frequent
eating helps to control blood sugar and to
curb your appetite.
-Eat a light, healthy meal a few hours
before the holiday event. You are more likely
to control your intake if you are not
extremely hungry.
-Eat slowly and listen to your hunger
cues. If you are not hungry, pass on the
second helpings.
HEALTHY FOODS
-Foods that are high in soluble fiber
(such as fruits, vegetables, barley, oats,
and legumes) slow the transit of food through
the upper digestive tract, making you feel
fuller for a longer time.
-When choosing from a buffet, sample a
variety of foods in small portions. Also
remember to
control calories by using only small amounts
of sauces and gravies.
-Choose your favorite dessert and share
it with someone. Just a taste of your special
treat may be enough to satisfy your "sweet
tooth".
EXERCISE
- To compensate for those high-calorie
foods, increase your exercise over the
holidays. Exercise can burn up a few
calories, reduce holiday stress, and renew
your energy level.
Pass by those close parking spaces and
park farther from the mall entrance. Then
take a few laps around the mall before you
begin your shopping spree.
Before the holiday event, take a brisk
walk around your neighborhood.
Structural
Holiday Stresses Can
Increase Health Risks
The International Chiropractors Association
(ICA) has issued helpful holiday hints and
recommendations to ward off health problems
over the holidays. Overeating was of
particular interest as it related to physical
stress placed on the spine. According to the
release, "A bulging stomach can put pressure
on your body support systems, including your
spine and spinal nerves. Every extra pound in
the abdominal region could put 10 pounds more
stress on the lower back. This stress can
last a short time, such as just after eating
a heavy meal or lifting a package improperly.
It may also become chronic, as heavy eating
during the holidays may lead to weight gain,
and carrying extra pounds can put added
strain on the supporting structures of the
spine and nervous system."
The release also notes that additional weight
can force the pelvis and torso to shift and
cause changes in spinal balance, leading to
spinal misalignments (known as subluxations)
and malfunction in the entire body. The ICA
has prepared several helpful tips to follow.
They are:
- When lifting packages, firewood, or
your frozen holiday turkey and other heavy
items, lift with your legs, not your back.
When lifting, hold objects close to your
body; rather than flexing forward, maintain a
slight arch in your lower back and bend at
the knees before standing up with the object.
That way, the lifting is done primarily with
the strong muscles of the legs supporting the
load.
-When cooking or standing for an
extended period, elevate one foot with a foot
rest or stacked books, about six inches from
the floor. Alternately elevating each foot
relieves tired back and leg muscles--similar
to the function the foot rest serves for
customers standing at a counter--and helps
prevent bad posture habits that can lead to
abnormal spinal curvatures.
-When traveling by car or plane, place a
pillow or folded towel behind the small of
the back to help maintain the arch in your
lower back and support the rest of the body
properly. This relieves the discs and joint
structures of the spine from unnecessary
pressure.
-In addition to fastening your seat belt
for car trips, adjust the head rest to align
with your head, at least up to ear level.
This is important to support and protect the
head and neck in the unfortunate event of a
sudden stop.
-Get enough rest. Many health problems
that occur with the holidays are simply due
to fatigue. By simply getting adequate rest,
you can help prevent structural strain,
emotional and cognitive imbalance, and
general health problems.
Energetic
Keeping Your Energy During
the Holidays
Eat well. Exercise regularly. While these
are essential to a healthy lifestyle, a third
element is often overlooked: a mind-body
practice. The Chinese practice of qigong
(pronounced "chee-gong") combines the
consciousness of breath and air--"qi"--with
the work to cultivate and balance this
energy--"gong."
"The three points [exercise, nutrition and
mind-body practice] are all necessary," says
Tom Rogers, vice president of the Qigong
Institute in Los Altos, California. "The
number-one reason you need a mind-body
practice is [to relieve] stress, [which]
causes so much illness--between 70% and
90%--and can make illness worse."
There are different manifestations of
qigong, but basic exercises involve adjusting
one's posture, breath and awareness of mental
state, which are actions that can be
incorporated into everyday activities.
Movement forms of qigong include the popular
tai chi.
Rogers suggests that qigong is accessible
to people of all physical abilities, and
since the foundation of qigong is
consciousness and movement of breath, it is
an intrinsically free practice.
"You do the three simple adjustments in
qigong; you get your M.B.A.: movement,
breathing and awareness," says Rogers.
"Traditional Chinese medicine says that you
get sick because you don't have enough
energy, or qi, because it's blocked. By doing
qigong, you can take care of unblocking your
energy."
And qigong forces people to confront the
present, a key aspect in alleviating stress.
"Qigong is not something you just want to
go into the gym to do," says Rogers. "The
spiritual part of qigong, which is built into
the practice itself, is being present and
being in the moment."
Building these practices into the holiday
months will help to alleviate the added
stress of the season--and keep colds at bay,
too.
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