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Health City Sun
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January 8, 2021
New Mexico’s Legal & Financial Weekly
Vol. 10.101 No. 2
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American Heart Association Issues Call to Live Fierce
D
espite the devastating toll of COVID-19, heart disease remains the no. 1 cause of death in the U.S and worldwide. The American Heart Association, the leading global volunteer organization dedicated to fighting heart disease and stroke, is addressing the continuing threat of heart disease by calling on everyone to live fierce for better well-being and health in this new year.
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Whether you make a bold declaration or take a quiet stand, the American Heart Association is your guide to a longer, healthier life in 2021. In these uncharted times, we have discovered wonders within ourselves and our communities. It’s time to embrace the power to take charge, to swap challenge for opportunity and claim what is possible, starting now. “The hero in each of us lives fierce, taking control of our own well-being,” says Nancy Brown, chief executive officer of the American Heart Association.” Together with people around the country, we are channeling heartfelt intensity into advocating, motivating and educating people so they are empowered to live longer, healthier lives.” Chronic stress, anxiety and depression get in the way of heart health and well-being. Start calling the shots that improve your mental and physical well-being with resources from the American Heart Association to help you build science-backed healthy habits to help you thrive, even in stressful times:
* Gratitude is a powerful tool that can reduce depression and anxiety and even improve sleep. Start by writing down five things you’re grateful for. * Incorporate mindfulness practices such as meditation into your day. Studies show meditation c a n reduce blood pressure, improve sleep, support the immune system and increase y o u r ability to process information. * Exercise is a great way to keep your body healthy and release stress. Regular physical activity improves mood, gives you energy and improves quality of sleep.
No one should be in doubt with the American Heart Association by their side. “When we look back on 2020, we will see past all the things that didn’t happen and shine again -- mind and spirit. When we live fierce together, we * Practice positive self-talk to stay calm. Instead of saying, “Everything is are relentless, unstoppable,” says Brown. going wrong,” empower yourself with “I can handle this if I take one step at -(NewsUSA) a time.”
Stay Cool in 2021: Cold as Your Teacher
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he power of determined practice can inspire us to improve our health and cultivate wellness in the new year and for years to come. Wim Hoff, known as the “Iceman,” has gained global recognition for his extraordinary ability to tolerate frigid temperatures for extended periods. His personal quest to develop a relationship with his breath and the cold grew into a scientific model for ‘mind over matter’ and the art of conditioning. Professional athletes have sought out Wim for many years. He has also been a resource for individuals desperate for healing chronic disease and depression. But Wim is not a doctor, a scientist, or a traditional academic. Wim is a man who began exploring personal limits at age 17 and never stopped. Wim has set many world records, including for swimming under ice in a Finland lake, running a marathon without water in the Namib Desert, and climbing Mount Everest in shorts. Wim can ask many big things from his body. What is his ‘trick’ to defy science and outperform other humans? He uses breathing exercises and cold exposure to condition his mind and body. Through consistent practice, Wim has trained himself to hold his breath for up to 10 minutes. He talks about breathwork training as the initial step for conditioning. To move into the tolerance of cold, Wim notes that the breathwork is not required but helpful. He encourages anyone to jump right in (figuratively and literally) to cold water exposure to begin a relationship with the cold that may improve immune systems, create cardiovascular flexibility, and increase fat stores that benefit metabolic help optimally.
seconds. Excessive cold shock could trigger a traumatic cardiovascular event, so Wim’s guidance to begin with only 30 seconds stresses the body just enough to learn coping mechanisms without danger. If one is able, he recommends working to up to two-and-a-half minutes. Simply work with your breath to endure the sensation washing over your entire body. Even the cold-sensitive can achieve this for 30 seconds. Why would you put yourself through such torture? Students trained in Wim Hof ’s Method for only one week were injected with an endotoxin from Escherichia coli bacteria that incites a strong adverse biochemical reaction within the body. The students’ reactions were below the norm, without a chaotic immune response. The researchers at the Radboud University Medical Center in the Netherlands assessed that the better outcomes from the exposure to toxins had to do with the adaptation to stress that Wim’s breathing method had on the immune system. For the students of Wim’s practice, the release of adrenaline was higher than average. Adrenaline can play a role in suppressing the immune system. Adrenaline may calibrate an overreaction to pathogens, therefore keeping the immune system ‘cool’ when things get crazy.
You’ve just received a primer to the potential benefits of breathwork and cold exposure. To learn more, check out loads of free instructive content online or check out The Wim Hof Method book from your library. This concept is free within you and is likely to have zero adverse side effects. Happy New Year, Abundant Blessings. Stay Cool! To begin the classroom of cold, Wim recommends a cold shower for 30 Dr. Shellie L. Rosen, DOM., L.Ac.