Healthy happiness

 How Happiness Impacts Health

On Cloud Nine: A State of Perfect Happiness

Happiness is good. It provides us with a sense of optimism, a “take on the world” attitude and a positivity that can be infectious. According to a recent study, everyone attempts to find happiness in three ways: Doing good for others; doing things you’re good at; and doing things that are good for you. Moreover, those who are the most optimistic, are the happiest overall.

And the research doesn’t stop there: happiness is closely tied to being happy with your job, your closest relationships and taking care of yourself physically and emotionally.

Effects on Your Health

For most people, happiness is a sense of purpose and well-being. This positive attitude translates to a variety of effects on a person’s health both physically and mentally, including:

Opening a person’s mind to positivity: Optimism and vitality are critical to a person’s well-being.

Improving a person’s problem-solving ability: Positive-minded individuals believe they “can” and want to achieve their goals.

Building physical, intellectual and social resources: This allows people to learn better because they seek other positive-minded people.

Protecting your health: Happiness lowers your risk for cardiovascular disease, lowers your blood pressure, enables better sleep, improves your diet, allows you to maintain a normal body weight through regular exercise and reduces stress.

Ways to Improve Your Well-Being

According to some research, well-being can be learned by practicing the following:

Resilience, a function of the brain, resides in the ability to bounce back from adversity.

Positive outlook lies in a person’s ability to see the positive, both in people and in experiences.

Attention, or a lack of, can affect a person’s well-being. Being more attentive and using better listening skills can make a person more focused and positive.

Generosity equals a sense of well-being. Acts of kindness make others and yourself happy.

Your own well-being shouldn’t be mysterious. Know what works for you and what doesn’t, and remove the barriers that are preventing your happiness. Be content with your life choices. Your health and well-being are dependent on it.

How Tracking Your Sleep Can Make You Lose Sleep

The Rise of Orthosomnia

This is a wake-up call for everyone who likes to monitor their sleep: Sleep-tracking devices may be keeping you up at night.

It sounds a bit backward. You may use a fitness monitoring device like an Apple Watch, Fitbit or Oura Ring to help improve sleep habits. But, as it turns out, obsessively chasing perfect sleep can sometimes have the opposite effect — creating stress that makes it harder to sleep.

There's even a term for this pattern.

 More is not always better when it comes to sleep.

Generally, the data gives you a snapshot of your night's sleep. It usually includes:

Sleep duration: The total amount of time you are asleep.

Stages of sleep: How much time you spend in light, deep and rapid eye movement (REM) sleep.

Sleeplessness and restlessness: How often you wake up and how much you move during the night.

Heart rate: Your pulse and changes in your heart rate, which can vary between different sleep stages.

Sleep score: The overall score that ranks your quality of sleep based on all the data.

Waking up to these stats every morning can help give you a fuller picture of your sleep patterns. But if you wish your numbers were a little dreamier — and it's weighing heavily on your mind — it can open the door to orthosomnia.

When sleep tracking becomes a problem

Paying attention to your sleep data can start to have a negative effect if it makes your stress levels go up as you try to wind down for bedtime. For example, if you start to feel pressure to have your sleep tracker register eight hours of sleep every night, that can cause anxiety, not relaxation.

"One of the signs or symptoms of orthosomnia is developing sleep problems because of the feedback you receive from personal fitness trackers," says Dr. Abbott. "Sometimes, this kind of feedback can cause sleep loss or make sleep problems worse." 

Insomnia and Orthosomnia: A Comparison

Because of the stress of reaching perfect sleep, orthosomnia can happen alongside or lead to insomnia: one of the most common sleep disorders. People with insomnia often have a hard time falling or staying asleep, and it happens frequently enough to affect their daily activities.

People with orthosomnia may spend extra time in bed to try to improve their sleep score. "It can lead to insomnia if individuals start spending more time in bed, trying to get more total sleep," says Dr. Abbott. This is because your brain starts to associate the bed with wakefulness and stress instead of sleep.

Other causes of insomnia include:

Health problems: Pain, depression, medicine side effects or breathing problems

Lifestyle factors: A change in sleep schedule; lack of exercise; or too much caffeine, nicotine or alcohol

Circadian rhythm disorder: A shift in the body's normal 24-hour activity cycle

Sleep settings: Uncomfortable mattress, noise or a room that's too hot or cold

Stress: Problems at work, money worries or family issues

How to Address Orthosomnia

If you think you have orthosomnia because you're obsessed with your sleep numbers, Dr. Abbott offers some practical advice:

"Stop tracking data and start paying attention to how you feel," explains Dr. Abbott. "Sleep needs can vary from person to person, and sleep hours should not be viewed in the same way as step counts and active minutes. More is not always better when it comes to sleep."

In other words, you can track eight hours of sleep but still feel tired if that sleep is fragmented or disrupted. On the other hand, six to seven hours of uninterrupted sleep may leave you feeling more refreshed.

When that happens, it may be time to put away your sleep-monitoring devices at bedtime and focus on rest rather than numbers.

Here are a few more tips on how to get a good night's sleep:

Skip large meals, caffeine and alcohol at night.

Give your mind time to unwind. Turn the lights out on your screens and devices at least 30 minutes before you hit the sack.

Create a restful sleep environment. Keep your room cool and dark and dress your bed with comfortable pillows and sheets.

Relax by reading a physical book, taking a bath or warm shower, or meditating.

Try to go to bed and wake up at roughly the same times every day, even on the weekends. This helps build a healthy sleep routine. 

What Can I Do to Lower My Blood Pressure?

7 Strategies That Work

High blood pressure, or hypertension, is a common condition affecting nearly half of adults in the United States. It raises your risk of heart disease, stroke and kidney problems. The good news? Simple lifestyle changes can help lower your blood pressure naturally. Medication is not always needed.

Alana A. Lewis, MD, a cardiologist at Northwestern Medicine, breaks down seven natural ways to lower your blood pressure.

Why Blood Pressure Matters

Blood pressure is the force of your blood pushing against your artery walls. If it’s too high for too long, it can damage your blood vessels and organs. High blood pressure often has no symptoms, so many people don’t even know they have it. That’s why it’s sometimes referred to as a “silent killer.”

Blood pressure is measured using two numbers:

A renewed focus on healthy lifestyle practices can help lower your blood pressure. 

— Alana A. Lewis, MD

Systolic (top or first number): Pressure in your arteries when your heart beats

Diastolic (bottom or second number): Pressure in your arteries when your heart rests between beats

For example, if your blood pressure is 120/80, 120 is systolic and 80 is diastolic.

Blood Pressure Chart

Normal blood pressure: Less than 120/80 mmHg

Elevated blood pressure: 120 – 129/less than 80 mmHg

Hypertension stage 1: 130 – 139/80 – 89 mmHg

Hypertension stage 2: 140/90 mmHg or higher

Hypertensive crisis: 180/120 mmHg or higher

Keep this infographic handy the next time you’re getting your blood pressure checked.

What You Can Do to Lower Your Blood Pressure

Here are seven things you can start doing today to lower your blood pressure and take care of your heart:

1. Eat more heart-healthy foods. Your diet plays a major role in controlling blood pressure.

Add more of these foods to your meals:

Leafy greens like spinach and kale (high in magnesium)

Bananas (high in potassium)

Berries (high in nitrates)

Whole grains (high in fiber)

Avoid:

Processed foods

Salty snacks

Fast food

Sugary drinks

2. Cut back on salt. Too much sodium raises blood pressure. Aim for less than 1,500 milligrams (mg) per day, or about a half teaspoon. Try these:

Read food labels and choose low-sodium or no-salt-added products.

Use herbs and spices instead of salt.

Cook at home more often with fresh, whole foods.

3. Move more every day. Exercise helps your heart stay strong and can reduce blood pressure. Even small amounts of movement can help if done regularly. Try:

Walking 30 minutes a day

Dancing

Riding a bike

Yoga

4. Don’t use tobacco. If you smoke, quitting is one of the best things you can do for your heart and lungs. Ask for help from your doctor on strategies to quit.

5. Avoid alcohol consumption. Alcohol use can lead to blood pressure spikes, and regular heavy drinking can increase your risk of developing hypertension. If you are concerned about your drinking, talk to your doctor or a therapist, or look for support groups.

6. Prioritize sleep. Lack of sleep can raise your blood pressure. Most adults need at least eight hours of sleep each night. Here are three tips for better sleep:

Stick to a schedule.

Turn off screens 30 minutes before bed.

Keep your room cool and dark.

7. Manage stress. Stress causes your body to release hormones that raise blood pressure. Take time to relax each day. Ideas that can help:

Deep breathing or meditation. Even just five minutes a day of focused breathing can help your body relax and lower your blood pressure naturally. Try this simple exercise:

Inhale for four seconds

Hold for four seconds

Exhale for four seconds

Repeat for a few minutes