Wellness Wednesday: Creativity and Health

Yes! There is substantial connection between creativity and health. I started thinking about it today when my creative son Vale said he needs different parts in his day: some hardworking, others restful, and then finally, a creative time. The creative time is when he really recharges. I feel the same way. I crave that creative time almost as one would crave food or drink. 

What is the science behind this? To answer this, we need to remember that, on one level, we live in our nervous system. Our nervous system has two main parts: electrical and chemical. Chemical messengers called neurotransmitters convey information between neurons, long nerve cells, which then conduct electrical signals down their lengths. All our sensory input and thought output occurs this way. When we are creative, the brain is utilized in broad new ways, in a process that is both effort-requiring and pleasant. New neural networks are formed and older ones are kept healthy. More neurotransmitters are released. In fact, a Yale study (1) found that older "creatives"  have measurably more robust white matter of the brain, and tend to live substantially longer than non-creatives. Ok, so creativity seems to keep brain tissue healthy, which seems to be associated with longevity. 

It turns out that creativity also seems to impact the immune system. This was suggested in a small study of HIV patients, wherein writing was utilized as a therapy. Emotional writing versus non emotional writing was associated with a significant rise in CD4+ white cell counts. (2)

All form of creativity seem to be associated with positive health outcomes, from music, movement, to the graphic arts.

"There is evidence that engagement with artistic activities, either as an observer of the creative efforts of others or as an initiator of one's own creative efforts, can enhance one's moods, emotions, to other physiological states as well as have a salient impact on important physiologic parameters. " (3) 

Music has even been shown to help control pain. (3) 

Both being creative and experiencing the creative efforts of others improves measures of well being. On this basis, 

"... the arts are also being used to create safer hospital environments, introduce nature into medical settings and enhance aesthetics through hanging art on previously sterile space. And guess what? Patient/caregiver stress is measurably reduced, quality of care is increased, and costs of treatment go down. (4)

Numerous observational studies have shown associations between being creative  and the following outcomes: 

• increased happiness/enhanced mood
• less anxiety
• increased resilience
• better problem solving and mental acuity
• improved self confidence
• decreased tendency toward dementia
• increased longevity

What of the person who says they are not creative? First of all I think this is misconception. Creativity may be something you are, but it is also some thing you do, and something you can develop. Though I cannot tell you exactly how to be creative, I can give you a few hints. Creativity involves the following two traits/practices: 

1. openness- meaning mental flexibility and willingness to entertain new ideas

2. conscientiousness - which means carefulness and perseverance. Malcolm Galdwell has postulated that 10,000 hours at something is required to achieve mastery, and of course mastery is associated with that pinnacle of creative states, FLOW, but that is a topic for another day. 

Meanwhile have a look at my latest creative endeavor: 

References: 

http://www.ncbi.nlm.nih.gov/pubmed/21840401

 http://www.ncbi.nlm.nih.gov/pubmed/22807062

(1) http://www.jneurosci.org/content/29/16/5319.full

(2) Psychosom Med. 2004 Mar-Apr;66(2):272-5. 37 pts 

(3) Am J Public Health. 2010 February; 100(2):254-263. 

(4)https://www.psychologytoday.com/blog/arts-and-health/201004/arts-in-healthcare-creativity-the-health-it

Medical Monday: For the Autoimmune Among Us

Chances are, you know someone with an autoimmune condition. This might be Lupus, Rheumatoid Arthritis, inflammatory bowel disease, Multiple Sclerosis, or many others. I decided to post about this on my site since autoimmune disease affects so many women. 

I received a diagnosis of autoimmune disease (Lupus) in 1995, but probably had it long before that. And yet, I am fit and healthy. I believe my health habits have helped with this.

If you have received a diagnosis of autoimmune disease, be encouraged. How you do will depend on your unique disease process, but will also depend tremendously on how well you take care of yourself. Those with autoimmune disease and those that care about them can learn more HERE. 

Structure Sunday: The Structure of a Weekend

Did you know the the weekend as we know it is only about 100 years old ? I can't imagine life without the weekend. There is no natural correlate to the 7 day week. It is entirely man made and was probably designed in ancient Babylon. From there it was exported to the ancient Israelites and continued through the Jewish people through the idea of the Sabbath. 

However, it wasn't until 1908 in a car factory owned by Henry Ford, that Jewish and Christian cultures combined to give us the weekend. Before that time, workers would labor untold hours. Early labor rights were established after the French revolution, but even then their workweek was ten days on with one day off. Meanwhile in England, Sunday had evolved into the " Lord's Day" for rest and worship. 

In the late 1800s Europe was becoming more and more hostile to Jews. Immigration of Jews to America increased, and they entered the work force. Accordingly, the work force in Henry Ford's factory was composed of both Christians and Jews. The Christians took Sunday off, and the Jews observed Saturday as the Sabbath. To make everyone happy, the clever and diplomatic Mr. Ford created the two day weekend. Not only that, Mr. Ford popularized the weekend road trip... driving what ? You guessed it, his Model T. 

How did fewer working days effect commerce and productivity ? Somewhat paradoxically, research on the subject consistently shows that fewer work hours lead to greater productivity overall. Some say the sweet spot is a four day 8 hour work week, but that remains to be demonstrated. 

References: 

The Atlantic

American Public Media

Here is a rough version of what has been our ideal weekend routine: 

Friday evening: Dinner with family (with reference to the Jewish Sabbath)  something fun afterwards

Saturday morning: Catch up on sleep, brunch with family, outings, projects

Saturday evening: entertain 

Sunday Morning: brunch with family, clean house,  projects

Sunday evening: family dinner and get ready for the week

Here are some fantastic resources on having a great weekend: 

Lifehack

Reader's Digest

The Muse

Fast Company

Forbes

Entrepreneur

Pinterest 

Medical Monday: One step closer to a " female Viagra"

There is no doubt that female sexual dysfunction (FSD) is a problem in need of solutions. FSD takes many forms. The drug Flibanserin, the so-called "female viagra"  is under evaluation for treating hypoactive sexual desire disorder (HSDD). It is worth taking a moment to define HSDD. 

• "Persistent or recurrently deficient (or absent) sexual fantasies and desire for sexual activity."
• This state must cause "marked distress and interpersonal difficulty "
• This state must not be caused by "another...disorder, ...a substance (e.g.drugs of abuse, a medication) or a general medical condition." 

DSM IV, the Diagnostic and Statistical Manual of Mental Disorders 

When the FDA evaluates a drug, it must demonstrate both safety and efficacy. After three go rounds at approval, Flibanserin has been marginal on both counts. On June 4th, during this third round, it has passed recommended from the Bone , Reproductive and Urologic Drugs Committee to the Drugs Safety, and Risk Management Advisory Committee. 

Currently there are no drugs approved by the FDA to treat any form of female sexual dysfunction. There is a need. So it makes sense that Big Pharma  would submit some candidate drugs.

 In three different studies on Flibanserin, two primary endpoints were studied: sexual desire, and satisfying sexual endpoints (SSEs). 

Study results in summary: 

1. SSEs increase from a baseline of 2-3 per month by 0.5-1, meaning on average, there was half to one more SSE per month when flibanserin was taken, compared to controls. 
2. Desire increased minimally. 
3. Distress regarding sexual dysfunction decreased minimally. 

Concerns and side effects that surfaced:

1. hypotension (abnormally low blood pressure) 
2. syncope (fainting) 

The FDA states that concomitant use with alcohol was especially risky: 

"Hypotension anad syncope can occur with Flibanserin alone and the risk is amplified by drug interactions and concomitant alcohol intake. " (reference) 

So...Flibanserin does not seem like an ideal solution, but may be, like many medications, one tool in the toolbox to treat a given disorder. 

Sexual function is complex and sexual dysfunction is most generally multifactorial. It may involve physical, psychological and interpersonal factors. Check with your Ob Gyn if you have challenges in this sensitive area. 

Structure Sunday: The Structure of Summer

Do you ever feel that summer comes and goes too quickly ? If you take some time and think about how you would like your summer to be, you could prevent this from happening again. You might actually make a summer wish list. Just make sure the things on your list are SMART. That is: 

SMART is an acronym for Specific, Measurable, Attainable, Relevant, and Time bound.

I remember thinking of summer as a vast expanse of relaxation, without the structure of the school year. I do think it is wonderful to have time set aside for doing absolutely nothing. But that is not a good way to knock things off your list. 

Need ideas for your list ? 

Create a summer reading list which must have some fiction and non-fiction. Check your local bookstore, Amazon.com, or Audible.com. Check you local library or the New York Times Bestsellers list. Check the Newberry and Caldecott award winners online for children's books. Check for the Hugo and Nebula awards for the best in science fiction. 

Get out of doors with the family at least once per week. 

Keep a garden. You must grow something edible. 

Take a trip to the city. You must visit at least one museum. 

Take a trip to the countryside. You must visit one body of water. 

Make something, i.e. a table, or a pair of earrings. 

Learn something new, like French, gymnastics, or coding. 

Have friends over for dinner and board games. 

Summer is coming ! Don't miss it. 

Wellness Wednesday: Workplace Bullying

All the data I could find indicates that the vast majority of people, have at one time or another, experienced workplace bullying. As I have become a more careful observer of the years, I have learned to ask my patients questions about their work environment. 

What are the tip offs? When I notice increasing blood pressure, more frequent illnesses, less self confidence, more digestive problems, and hear about increasing stress, depression, anxiety and work problems, I suspect workplace bullying. 

When I ask about work, and get into the particular details, I often hear about a situation which would qualify as workplace bullying. But the surprise is this: Much of the time, the patient doesn't even realize that bullying is what is going on. 

What is bullying ? 

Workplace bullying is a systematic pattern of behavior that harms, intimidates, shames, undermines, offends, degrades or humiliates an employee, possibly in front of other employees, clients or customers. It is an abuse of power and a form of emotional abuse. It is a threat to health, livelihood and relationships. 

Once a patient realizes what it is, and a name has been put to it, she can begin to take steps to deal with it. But bullying is a complex human behavior and it is challenging to counteract. It is best to get outside help to deal with it. Most of the time it involves not only the one bully, but an overall workplace environment that is permissive of it. This is because it is difficult for bystanders to call out the bully, lest they become a target themselves. It is also difficult since bullies are generally highly ranking in organizations. Targets often fear for their jobs. Employers, when informed, are in a hard place, since they have not usually witnessed the behavior and moreover, they have an interest in keeping their more highly ranked employees. 

Nonetheless, bullying takes a toll on people and organizations. While bullies are more highly ranked, targets are often up and coming, and they pose a threat or perceived threat to the bully. Targets are often very productive likable workers. Organizations with bullies often start losing their best people. 

As a physician it is very important to me that my patients know about workplace bullying. I would like all of them to be in supportive home and work environments. Failing that, I would like them to have the tools to speak up against this form of abuse, whether it is done to them or to their co-workers. 

The references in this blog post are especially informative. Please take a few minutes to have a look at the resources on this very important topic. 

Stop Workplace Bullying 

Workplace Bullying 

What Workplace Bullying Looks Like in 2014--And How To Intervene

Workplace Bullying Institute

Food Friday: My labor basket

The time has finally come for my daughter to have her labor induced. She is overdue and it is time. And, since gift giving is one of my "love languages" I was inspired to create a "labor basket" full of goodies. 

Now I know as well as any Obstetrician that one is restricted to clear liquids during induction of labor. This is because a patient under induction should, at any time, be prepared to go to C section. C sections are much safer when the mother has a virtually empty stomach, or only clear liquids on board. This is because pregnancy, labor, anesthesia, and C sections all make patients more likely to aspirate, which means to breathe in something they should have instead  swallowed. It is basically choking, and it can lead to pneumonia. The other reason is that clear liquids absorb quickly, and should the patient become nauseous, she will have an easier time getting rid of it. She will feel less badly. 

So my labor basket for my daughter contains the finest clear liquids I could find. First, I got our favorite: Perrier, in three flavors: plain, grapefruit and lime. Next I got a couple flavors of IZZEs, peach and blackberry, the ones which were truly clear and had no visible particles. To round things out, I picked up some of her favorite tea, Earl Grey decaf, and then, lest she be tired of all the sweetness, some seasoned organic chicken broth in little single serving containers. Finally I found some nice stainless insulated mugs. 

Then I considered the whole environment. We had covered taste, so I decided smell was also important. I chose some natural citrus body spray. Then I tucked in our favorite body cream called Booda Butter. No kidding it smells just like chocolate, but looks and feels like soft butter.

 Then, I covered sound. I know she has her Pandora on her phone, but I didn't think headphones would work. So I sprang for a little USB powered waterproof bluetooth speaker. And, being the veteran mom that I am, I enclosed a 12 foot USB extender cord for convenience. For sight, I put it all in a pretty green picnic bag and brought a blooming orchid along as we prefer living plants to cut flowers.  

I was tempted to overdo it since I had all kinds of other ideas. For example, you could include a cozy throw for mom, as long as its washable. You could tuck in some healthy chewing gum. The best idea I have seen was from the very cool older patient I had many years ago. She brought a bag of beautiful textiles and draped them all over her labor room, i.e.  over closet doors, etc. The room looked like a Casbah. And last week I had a lovely patient who used an aromatherapy atomizer with essential oils in her labor room. 

Your gift may not fit in a basket. You may be asked to help in the labor room, but only if she asks. Perhaps she will need help with her other children or pets while she is in the hospital. You may also be needed afterwards, helping with chores. Baskets are great, but perhaps the best gift of all is to be present.

Food Friday: The Joy Lunch Club

Who doesn't look forward to lunch during a busy day tending kids at home or a hard day at work? I look forward to lunch. However, when I interview patients about their eating habits, I find all too often that patients skip meals, especially breakfast and lunch. 

I understand. We're busy. Sometimes we're not even hungry. We think skipping meals will help us lose weight. But as I have mentioned before, skipping meals actually causes us to lose muscle and slow down our metabolism and our thinking, making us feel sluggish and perform poorly. If we skip breakfast we are even less hungry than we would be had we jumpstarted our metabolism with a good breakfast. 

So, I have decided to promote the idea of a homemade workday lunch by issuing a challenge called the Joy Lunch Club. I will give the readers of this blog two weeks to submit a picture of their awesome lunch on a typical busy day. The best workday lunch photo at the end of two weeks will receive a custom "yoga girl" lunch box complete with containers and ice. To qualify, the lunch must be healthy, contain protein and produce like fruit or vegetables, be homemade, and if  brought to work, be in suitable containers. Photos may contain the lunch itself or you with the lunch. They should be posted to my office Facebook page linked to this website. Finally, to be eligible for the prize, you have to be subscribed to the site. (Please see the "Subscribe and Comment" section in the menu.)  At the end of the two weeks I will announce the winning photo, who's owner will then need to Facebook message me for the prize. Unfortunately I need to limit this offer to the US and Canada.

Others can order this unique lunch box through our Zazzle Store found HERE. Have fun, enjoy your lunch and good luck! 

Wellness Wednesday: How to have a Healthy Argument

I would like to say that couples and families can get to a point where they do not have arguments. However I believe that is unrealistic. Instead, I would present to you a list of rules which will help the arguments that do occur be fair, responsible and healthy. 

Click HERE to learn more.

Structure Sunday: The Structure of Time

For life to be good, we need a rhythm in the day, the week, the month, the season and the year. These circles within circles allow us to feel accomplishment, and to look forward to celebration. These finite periods allow what is overwhelming to become manageable. Structuring time helps us take the one lifetime that is ours, and fill it mindfully. 

I need to feel I am making progress on my long term goals every year. I use the annual holidays like Thanksgiving and New Years for self assessment. I can look back at the same time one year back and see the changes. 

The seasons hold a different joy. Each time I am sad to see the leaves fall, I am, shortly thereafter, shocked by the beauty of frost and snow. I am reminded that all seasons hold beautiful surprises, and that I am foolish to imagine that nothing exciting is around the corner. 

My business cycle is the month. This is how bills are paid, and accounts are balanced. Accountability is examined month by month. Actual money is one representation of work and effort, and as such it is a useful tool to use in gauging how we are meeting our responsibilities. 

My work cycle is the week. I want a chance to get stuff done, and I want to be creative in that work. I try to pace myself all week long, with a lighter day midweek, then forge on to the weekend, when I would hope to be creative. 

My personal cycle is the day. I believe we all thrive with a good day's work. However, in my opinion, this includes some important health and productivity features. Consider the basics:  sleep , nutrition and exercise. Most people need at least 7 hours of sleep. With this, you will have more concentration, stamina and productivity. You might even have a better mood. Life is just more fun and you will be more successful with a modicum of sleep. 

Food is so important! It is your fuel. You should frontload your day with a healthy breakfast of protein, fruits, vegetables, and whole grains. That will turn on your metabolism and your brain. Later in the day, food can give you several healthful recharges: your midmorning snack, your lunch, and your afternoon snack. This way you will not tank your metabolism, feel sluggish, or hardly be able to think. Eating three meals and three snacks per day is a foundational principle of nutrition, and will help you feel better and perform better. 

Somewhere in the course of the day you must carve out at least a half an hour for exercise. It is best to schedule this formally, just like a meeting or an appointment, and to take it just as seriously. The magic of routines will reward you if you persevere. The more you do it, the easier it will be. 

 Everyone from a teen mom to the CEO of a large corporation needs a schedule. To achieve mastery over your time, you must invest in either a paper or electronic system. Smartphones generally come with everything you need in this regard, but the old school day runners can do just as well. But these alone won't do the trick. You must develop a routine of sitting down with the schedule to look it over and fill it in mindfully. I recommend looking at your schedule every Sunday to assess the coming week, and also looking every evening to prep for the next day. Make your schedule check a routine. The habit will stick better if you do it at the same time and place every day. 

Routine lowers stress. Breaking up goals and plotting them over time encourages success. These are among some of the most important things I want for my patients. The particulars I teach them about disease conditions and health maintenance will not help them unless they can follow through on the recommended treatment or prevention steps. Fostering patient success will continue to be a big thrust of this blog and the website in general. 

For more information, please see the hyperlinks in the text. Have a great week ! 

Wellness Wednesday: Exercise in Pregnancy

 When I was a little girl in the 1960s, pregnant women wore loose billowing clothes in futile efforts to hide their pregnancies. The round silhouette of the pregnant belly was considered too suggestive for public presentation. Pregnant women were encouraged to stay home out of sight and rest. 

Fast forward to 2015 and not only are women wearing yoga pants in public, but pregnant women are too, complete with body conscious form fitting exercise tops in bright colors. They are out and about flying that pregnancy flag and getting fit. I love it. Do you exercise ? Would you continue your exercise in pregnancy? Review the facts on the subject here on my page on Exercise and Pregnancy. 

Structure Sunday: The Body Mind Connection

It is somewhat counterintuitive to think of your midmorning snack as being good for your mood stability or your yoga session as lengthening your attention span, but they are. This blog post will point back to some recently finished website pages that will inform you about how you can leverage the integration of body and mind to produce more health and fulfillment in your life. I am re-highlighting them since together they make a set that speaks to the integration of body and mind. 

Learn more here. 

Wellness Wednesday: Meditation

As complementary health practices go, meditation seems to be the one with which Americans feel the least comfortable. The CDC reports that in 2012, nearly 18 % of people used non vitamin non mineral supplements. Eight percent use chiropractic manipulation, 8 % use yoga, but only 4% use meditation. And yet, among the many alternative or complementary approaches, it is one which is amply supported by data.

Is it religion ? Is it philosophy ? Is it just exercise ?  What does it even do ? 

Read HERE to learn more. 

Wellness Wednesday: Yoga

Yoga became popular when I was a child in the 1970s. Since then it has taken on more the luster of fad than fitness. Learn what the evidence says here. 

Menopause Monday: Menopause Basics

Thinking about menopause ? I didn't think so. But chances are, you or someone you care about is in menopause or will be facing it someday. Menopause is a natural life transition. At its essence, it means the cessation of reproductive functioning. It need not mean the loss of health, intellect or vibrancy. On the contrary, it can be a time for better self care and creativity. Click HERE to learn more. 

Wellness Wednesday: Sleep and Sleep deprivation

Sleep is our primary detox. It is undervalued in our culture and underestimated as a factor in health. While I am supportive of the hard core work and play ethic of the modern era, I am compelled to highlight this very important area of self care. 

Read some sobering evidence here. 

Structure Sunday: Structure your mind

I am not one to say we are just a complex well organized set of chemicals and electrical impulses. I believe we are so much more than that; so much more the sum of our parts. That said, it is really helpful to be familiar with the parts, especially the brain. 

This blog post could easily be titled, " The Care and Feeding of Your Brain". I could say it requires lots of exotic supplements. But that would be wrong. 

You already know the basics. Optimal brain health requires all of these : Good hydration, good nutrition taken through the day, regular exercise and adequate sleep. ( Check out my pages on these topics which are hyperlinked ! ) 

What you may not think about as much is reading. Technically speaking, reading is exercise for your brain. But I would say it is exercise for the mind and food for the soul. Read more HERE. 

Structure Sunday: What's behind the Structure

How do you find the energy and motivation to do the things you want to do ? That is going to be the topic for at least a couple blog posts this week.  Why ? because you have indicated that you find this a challenge. 

It's all a matter of inspiration. But who can rely on inspiration ? Can you find it or make it ? Click here to find some surprisingly old wisdom and new science on this critical issue.