Your Salsa Pub

Copyright 2006 Mary Desaulniers

My grandmother used to be up at the crack of dawn–not because
she had to, but because her body clock had shifted to a
different time frame with increasing age. My step-mother used to
complain that after Dad retired, he woke up every morning before
six. The connection seems inevitable–older people do not need
as much sleep as younger folks do. While changes in sleep
patterns may explain this situation to some extent, they do not
address a fundamental problem-lack of sleep is not only
unhealthy but potentially dangerous to the senior population.

a)The body chronically deprived of sleep is a walking time bomb.
Consider some of these statistics from the National Sleep
Research Project.

b)Seventeen hours of sustained wakefulness leads to a decrease
in performance equivalent to a blood-alcohol level of 0.05%.

c)Research estimates that fatigue is involved in one in 6 road
accidents. The 1989 Exxon Valdez oil spill off Alaska, the
Challenger Space Shuttle disaster and the Chernobyl nuclear
accident have all been attributed to human errors in which sleep
deprivation played a role.

d)As well, sleep compromises the immune system; it decreases
your resistance to infections. A study at San Diego’s Veteran
Medical Center discovered that reducing a person’s nightly
normal sleep time by half decreases the activity of T-cells–the
cells that destroy bacteria, viruses and tumor cells.

e)Young adults who are sleep deprived may be increasing their
risk for diseases that accompany old age.

f)A recent study at the University of Pittsburgh School of
Medicine suggests that sleep deprivation in older adults can
lead to earlier death. The study involved tests that measured
EEG sleep assessments. Results showed that those with low
percentages of REM sleep were at the greatest risk. REM is an
active period of sleep characterized by interval brain activity
and rapid bursts of eye movement. REM is the brain wave stage of
dreaming sleep (the theta stage) that is characterized by
increased creativity, memory, healing and integrative emotional
experience (what is usually called the “Ah-ha!” moment of
insight and connection). There is no doubt that REM sleep
contributes to the development of human imagination and
consciousness.

There are, however measures that one can adopt to promote
restful sleep. Like anything else, proper sleep can be
encouraged through the maintenance of familiar and soothing
routines– a ritual that is sometimes referred to as “sleep
hygiene.”

1.Exercise: An exercise routine (30-40 minutes) four to five
times as week is excellent not only for sleep promotion, but for
cardiovascular health, weight maintenance, osteoporosis and
diabetes as well. It’s like killing 5 birds with one stone! Both
aerobic and resistance training can increase energy expenditure
and lean body mass. As well, exercise is a natural mood enhancer
because repetitive movement helps the body release its natural
store of endorphins–the good feeling hormone.

2.Alpha and Theta-Wave CDs and relaxation music: Listening to
soothing music or CD’s that help entrain your brainwave
activities can definitely help you access Alpha and Theta
brainwave states more readily. New technology is providing us
with more accessible ways to tap into our subconscious mind and
allow us to mould our behavior and emotions inside out.

3.Reduced liquids: Cut down on liquids in the evening as this
will prevent frequent bathroom visits that interrupt sleep.

4.Reduced caffeine: Do not consume caffeinated products after 2
in the afternoon. Double check your medication as well; some
drugs also disturb sleep. Anti-depressants, for example, can
disturb normal sleep patterns and some barbiturates suppress REM
sleep which can be harmful over a long period. Decongestants can
also act as stimulants and beta blockers are known to cause
insomnia.

5.Turn digital clocks away from your line of vision. Studies
show that even the tiny luminous rays from a digital alarm clock
can be strong enough to disrupt a sleep cycle. The digital light
turns off a “neural switch” in the brain, causing levels of a
key sleep chemical to decline within minutes.

6.Hot Bath: Researchers who studied female insomniacs (aged
60-70) found that those who had a hot bath before sleep spent
more time in deep, slow brainwave sleep.

7.Avoid heavy, late meals that sit heavily in your stomach.

8.A glass of hot milk just before bedtime will also give your
brain the amino acid tryptophan which the body converts to
sleep-inducing chemicals.

9.Consult a doctor or dentist if you have a problem with sleep
apnea, which can be controlled by a simple plastic appliance
that fits in the mouth.

10.Last but not least, for those who are sleepless because of
unresolved issues or problems–learn to make amends where
changes can be made and lean to walk away (mentally and perhaps
physically) when things cannot be changed. Pray and place
everything in the hands of the Universe. Know that you are more
than your problems.

Is it idealistic to believe that everyone can learn to love
their body? This became a burning question as I set out to write
on this topic of body acceptance. Why do I muse about this
subject? It’s been said that writers write what they wish to
know. And when it comes to loving my body - it’s been a
constant, lifelong process.

That said: Here’s what I know (or want to know) about loving the
body we’ve been given. The process begins with acceptance. And
to accept one’s body, I believe, can be broken down into a three
step process:

Step One: Make Peace With Yourself

The journey toward body acceptance begins by making peace with
yourself. Sure, we all have things about our body we’d gladly
exchange if we could, but what’s the reality in this idea?
Therefore, begin by asking yourself: “What about my body must I
learn to accept as it is?” To help identify my feelings, I like
to use a journal. When you’re ready, jot down your answer to
this question. Look at your answers: Can you find ways to be
grateful for what you have? What gifts does your body allow you
to share? Make a note of these answers, as well.

Here’s a personal example: When I was younger, I was taller than
everyone else at school. I felt displaced. Although I tried to
slouch and slump, it didn’t decrease my height much. I also
realized my back hurt a lot. But more importantly people were
always asking: “What’s wrong?” “Are you depressed?” It wasn’t
until later, I began taking a look at how being tall was a great
benefit, as well as how my body language was contributing to my
outward negative expression.

Step Two: Become Aware Of Your Body Language

This brings me to Step Two of our three part equation: What is
your posture saying about you? Body language tells a story. If
we pay attention, we can tell a lot about a person just by
becoming aware of their body language. Think for a moment: What
is your body language saying about you? Take a look: Are you
slouching with arms crossed? Is your posture not what it could
be? Aside from compressing the organs, poor posture could also
be telling the world you are unhappy.

In his bestselling book, Body Language: The Essential Secrets of
Non-Verbal Communication, Julius Fast tells us that body
Language is actually a scientific principle. The scientific
study of body language, “Kinesics,” has proven that body
language can actually contradict verbal communication. Here are
just three ways your body language can give a negative vibe to
anyone you are in contact with:

* Poor posture * Arms crossed * Eyes averted

Conversely, there are also a great many ways to exhibit positive
body language: eye contact, strong posture and a confident
stance. Check out this fun list of body signals here:

HREF=http://www.deltabravo.net/custody/body.htm rel="nofollow">http://www.deltab
ravo.net/custody/body.htm

Step Three: Find Something You Love About Yourself And Let It
Expand

Step Three gets tricky. I am sure we could all find things we
“like” about ourselves, but this step asks you to find a part of
yourself that you love. Again, begin with your journal. Now take
a good look into the mirror and ask what you love about
yourself. Perhaps with a spoonful of acceptance you can find a
myriad of traits. Take some time every day to address the
positive parts of yourself.

A personal example: I admit, I have large, curly, complicated
hair. When I was growing up I did everything to straighten it:
slept with a hat on, ironed it flat. You name it! Finally, in
the 80s I realized how much time I was wasting. Why couldn’t I
just accept what I had been given? One day I just said “okay - I
surrender!” (Fortunately, Cher’s tousled mane helped me reach my
decision). This brings us to Step Three B:

Find a Role Model: I’m not a large advocate of looking to
celebrities or mass media for divine inspiration. Yet, I am
always on the lookout for people of whom to admire and model
myself, regardless how their message is presented to me. Most
often, I believe there are angels and guides ready and waiting
for us to accept our teachings, then show us what we need to
know.

This requires little more than looking outside ourselves and
becoming aware. Look around. Who is holding a message for you?
Often times, I look to my brother for inspiration. As I’ve
mentioned often, he was born with Spina Bifida, a paralyzing
birth defect. Although unable to walk, he continues to have a
deep fondness for his body and is grateful to it for allowing
him to work and experience life. It makes my hair dilemma seem a
lot less significant.

In Conclusion:

Every day I try to take time to thank my body for the freedom it
gives me. Whether I do this by musing in my journal or simply
stopping to affirm and congratulate myself when I complete my
exercise for the day. Although Loving oneself and the body is
guaranteed to be a lifelong process - I personally try to
recognize when my frustrations are real and when I become
muddied by the superficial. I would say to you, as I say to
myself, aim to set superficial thoughts aside. Give yourself the
freedom to love and accept yourself in the perfection you were
created.

Journal Questions:

* Is there one part of your body you can accept and love fully
right now? * Can you find a new part of your body to be grateful
for, tomorrow?

Do you have a clear vision in your head of where you want to be,
or what you want to accomplish when you are at a peak level of
fitness? I don’t mean just some vague idea - I’m talking about
an actual burning mental image of a six-pack set of abs, or a
nice set of curves, or a clear picture of you crossing the
finish line in first place, or taking home that trophy. If you
don’t have that, you are already just spinning your wheels. How
can you expect to get somewhere if you don’t know where that
“somewhere” is?

Many people start out very motivated to get in shape, or to
compete for that prize, but their motivation lacks focus -
laser-targeted precision that will guide them down the right
path. The term “as the crow flies” comes to mind. If you could
leave your house and drive in an exact straight line to your
destination, don’t you think that you would get there a lot
faster? What if you could just fly through stop lights and
intersections, disregard all posted speed limits, and go exactly
in a straight line to every destination? You sure would get
there a lot faster!

Exercise, physical fitness, and nutrition are no different. If
you don’t have a clearly mapped out and measurable road map to
your success, then you will stray, and that will cost you time
at the very least - and at the most, it will cost you precious
amounts of self-confidence! Take some time to think about WHERE
you want to be, HOW you are going to get there, and most
importantly, WHY you want to be there. Take the time to do that,
and I think you’ll see that your previous path may have been
road blocked by a few too many trips to Starbucks for a Caramel
Frappuccino. Not that anyone writing a fitness article such as
this would know anything about that…

Believing In Your Ability

Okay, so you’ve got yourself a good mental picture. You have
your road map in front of you, your path is straight and true,
and you are ready to get started. What comes next? Belief.

Do you believe it is possible to wave a magic wand and have all
of your excess bodyfat gone, and all of your fitness goals
realized in the blink of an eye? Of course not. If you do, and
you know the secret, please contact us - I’m sure we could make
some money on that secret! For everyone else, I’ll ask a
different question. Do you believe that you could sit on your
couch, suck down some ice cream, and put on some more bodyfat?
The answer is, unfortunately, yes.

What is the difference between those two questions? Very simple
- one is possible, and one is not. What does that have to do
with your fitness goals? Well, it may come as a surprise, but
you have been dealing in the IMPOSSIBLE for quite sometime now.
You have been striving for a goal, yet not really believing that
it was within your power to reach it.

Oh sure, you may have joined a gym, or bought a new Litmus 3000
Super-Decker top of the line treadmill/clothes hanger, but did
you really believe that you were going to do it this time? If
you are reading this and you are in perfect physical condition,
then congratulations - you did it! For the rest of you, are you
seeing the point? You didn’t truly believe it, because otherwise
it would have happened.

Each of us shelters hidden either very deeply or sometimes NOT
so deeply a seed of doubt that we will really succeed. When that
seed is there - whether it is planted deeply or not - your
subconscious waters it and feeds it. The next thing you know, it
is has grown into an entire field of self-limiting beliefs, and
you have neither the time nor the desire to get out there in the
field and destroy that evil crop!

What are you to do, then? BELIEVE IN YOURSELF! Why? The answer
to that is simple - because you are the only one who truly can.
Others may support you, and they may even show you the path, but
it is YOU who has to walk it.

Taking Action

We have covered the need for you to clearly see your goal, and
for you to use the power of belief to start walking down the
path, but what’s next?

The next step is the same for you as it is for an aspiring
business owner, or a college freshman, or an artist staring at a
blank canvas - you have to TAKE ACTION. You can read the top 2
sections of this article all day long, but doing so won’t burn
off any bodyfat, or pack any muscle tissue onto your body. Only
appropriately carried out action can do that.

Think of all the self-help books that you have read, or programs
that you have watched on TV, or listened to on the radio. Did
any of them do you any good whatsoever if you didn’t take action
on what you had learned? What about what you have read so far in
this article? Has it been helpful? Most likely. Will it do you
any good if you don’t Take Action? Nope. Negative. No way. Nada.
You get the picture.

You can read, listen, and watch your way right into a bodyfat
level that would make a sumo wrestler jealous, or consider your
options until your muscles have diminished so much that you
can’t even lift a toast to your dearly departed dreams, but none
of that will mean squat if you don’t GET UP and make it happen!

Why are you still sitting here? Get out there and Take Action!