Positive thinking with Suzanne!

Is your glass half full? 🥃

How you answer this question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic. It may even affect your health.

Some studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. The positive thinking that usually comes with optimism is a vital part of effective stress management and how it's associated with many health benefits.

Understanding positive thinking:

Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking says that you approach unpleasantness more positively and productively. You think the best is going to happen, not the worst.

Health benefits of positive thinking:

• Increased life span
• Lower rates of depression
• Higher resistance to the common cold
• Better psychological and physical well-being
• Better cardiovascular health 
• Better coping skills during hardships and times of stress

So how do we focus on positive thinking?

You can learn to turn negative thinking into positive thinking, but it does take time and practice. You're creating a new habit after all. Here are some ways to think and behave more positively and optimistically:

• Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it's a relationship, finances, etc. You can start small by focusing on one area to approach more positively.
• Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mostly negative, try to find a way to put a positive spin on them.
• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday occurrences. When you can laugh at life, you feel less stressed.
• Follow a healthy lifestyle. Aim to exercise for about 30 minutes daily. Follow a healthy diet to fuel your mind and body, and learn techniques to manage stress.
• Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't speak to anyone else. Be gentle and encouraging with yourself. Think about things you're thankful for in your life.
• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.

This blog is brought to you as a wellness point by one of the leaders at Nebraska Family Dentistry. Suzanne helps to manage the HR area in every one of our Lincoln dental offices

Learn more about living a healthier lifestyle:

https://nebraskafamilydentistry.com

Working out in the water - By Lucy

Working out in the water is one of the most therapeutic activities one can take part in. Water aerobics builds cardio, strength, and resistance all while being easy on the joints and in a calm and relaxing atmosphere!

Here are some of its benefits:

• Increase muscle strength: Since water flows in multiple directions, the resistance in the pool can range from 4 to 42 times greater than air, ensuring the body’s muscles get a hard workout. With regular aquatic aerobic exercise, participants can make significant gains in strength, flexibility, and agility.
• Build endurance: Unlike traditional weights, which require the human body to push and pull against the weight plus gravity, water resistance is a more natural resistance which requires the body to strain through the water rather than against it.
• Increases flexibility: As the body is subject to water resistance during water aerobic exercise – which requires movement in various directions while adjusting to the push and pull of water – the joints naturally increase their range of motion.
• Low-impact exercise: We may not often think of it, but the traditional impact we place on our joints during a “land workout” can be taxing. In water aerobics, the buoyancy of the water helps take off some of the impacts we tend to place on our body, due to our water weight. In layman’s terms, our body is not subject to gravity in the water. Therefore the impact our joints take on when, say, running in water, is not equal to the impact when running on land. This is particularly appealing to those with joint conditions such as arthritis or those currently undergoing physical rehabilitation.
• Alleviates pressure on the joints: Studies have shown water-based exercises such as water aerobics relieve pressure placed on joints from normal wear-and-tear and arthritis. Hydrotherapy is shown to be the leading form of therapy for those suffering from joint problems.
• Burns calories: The combination of strength and cardio workouts mixed with water resistance in aquatic exercise ensures the body is getting a full workout. Depending on the cardio activity, weight (including additional weights such as dumbbells and weight belts), water temperature, volume and buoyancy, the body can burn between 400 to 500 calories in an hour of exercise.
• Cooling exercise: As temperatures get warmer, the desire to exercise in the burning sun may suddenly not seem so appealing, and naturally dipping into any body of water becomes alluring. Water aerobics can satisfy that need to feel cool in warmer temperatures while still enabling an athlete to exercise. It’s cool, crisp and refreshing, especially knowing you aren’t struggling in the heat!
• Favorite activity: Water aerobics is not limited to any age group or skill level. As a result, water aerobics is known to be one of the most popular bonding activities for friends and family. The sport appeals to all ages – with younger generations naturally enjoying the fun to be had in swimming pools while still appealing to the older generations and their need to maintain a moderate level of physical fitness.

- This wellness point brought to you by our clinical assistant Lucy, She helps at our West Lincoln Dental Location

Learn more about living a healthier lifestyle:

https://nebraskafamilydentistry.com

Gardening is a great way to relieve stress! - By Kara

Though the gardening season is coming to an end, now is a great time to start planning for the spring. There are many benefits when it comes to growing a garden. Dr. Brad already discussed the health concerns of pesticides on fruits and veggies. A great way to avoid these problems is to grow your own, and there are many other benefits as well:

• Healthy: Garden fresh fruits and veggies are higher in nutrients such as phytochemicals, anti-oxidants, Vitamin C, Vitamin A, and folate than those that travel miles to get to your grocery store.
• Expenses: Growing your own saves money. Purchasing an individual fruit or vegetable from the store is much pricier than buying a package of seeds that can produce a multitude of the plant.
• Eco-friendly: If one chooses to compost, it is a great way to create the perfect cycle by using organic scraps as fertilizer that releases nutrients back into the soil for the next batch.
• Social: Since gardening produces food in abundance, it is an excellent opportunity to give back to others, whether it’s for the local soup kitchen, food bank, farmer’s market, or sharing with your coworkers
• Workout: Gardening is a great way to get outside and increase physical activity. It is also a great way to be in tune with nature and appreciate all of God’s creations.
• Family: Gardening does not have to be a one-person job. Including the entire family, especially children, is a great way to bond and make memories while also learning together and teaching kids about the importance of health and responsibility. Kids love to help! Seeing their progress will help them understand patience and the importance of waiting for the good things in life. An added benefit: gardening will increase a child’s chances of actually eating the fruits and vegetables that he/she helped grow.
• Mood-boosting: Growing a garden gives you a sense of appreciation for all the hard work by seeing the bounty of your efforts.

A great book to help plant the foods you want is “Rodale’s All-New Encyclopedia of Organic Gardening.” Happy growing everyone!

- This wellness point brought to you by our Lincoln, NE hygienist Kara

Learn more about living a healthier lifestyle:

https://nebraskafamilydentistry.com

Don't feel guilty about an occasional nap! - By Dr. Chris Sullivan

From the National Sleep Foundation:

More than 85% of mammalian species are polyphasic sleepers, meaning that they sleep for short periods throughout the day. Humans are part of the minority of monophasic sleepers, meaning that our days are divided into two distinct periods, one for sleep and one for wakefulness. It is not clear that this is the natural sleep pattern of humans. Young children and elderly persons nap, for example, and napping is an essential aspect of many cultures.

As a nation, the United States appears to be becoming more and more sleep deprived. And it may be our busy lifestyle that keeps us from napping. While naps do not necessarily make up for inadequate or poor quality nighttime sleep, a short rest of 20-30 minutes can help to improve mood, alertness, and performance. Nappers are in good company: Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison, and George W. Bush are known to have valued an afternoon nap.

While napping is not meant to replace night-time sleep and an excellent sleep schedule, it can be used as a supplement to give you a boost.

• Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%.
• Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day.
• Scheduled napping has also been prescribed for those who are affected by narcolepsy.
• Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.

*Disclaimer: Napping while with patients or while working is not advised, but if you have a few extra minutes over lunch, try resting your eyes for a bit and recharge!*

- This wellness point is brought to you by Your Dentist in Lincoln, NE Dr. Chris Sullivan

Learn more about living a healthier lifestyle:

https://nebraskafamilydentistry.com

Benefits of Cryotherapy by Tiff Moore

The theory for whole-body cryotherapy (WBC) is that by immersing the body in extremely cold air for several minutes, you could receive many health benefits. The individual will stand in an enclosed chamber or a small enclosure that surrounds their body but has an opening for their head at the top. The enclosure will drop to between negative 200–300°F. They’ll stay in the ultra-low temperature air for between two and four minutes.

You can get benefits from just one session of cryotherapy, but it’s most effective when used regularly.

1. Reduces migraine symptoms

Cryotherapy can help treat migraines by cooling and numbing nerves in the neck area. One study found that applying a neck wrap containing two ice packs to the carotid arteries in the neck significantly reduced migraine pain in those tested. It’s thought that this works by cooling the blood passing through intracranial vessels. The carotid arteries are close to the skin’s surface and accessible.

2. Numbs nerve irritation

Many athletes have been using cryotherapy to treat injuries for years, and one of the reasons why is that it can numb the pain. The cold can numb an irritated nerve. Doctors will treat the affected area with a small probe inserted into the nearby tissue. This can help treat pinched nerves or neuromas, chronic pain, or even acute injuries.

3. Helps treat mood disorders

The ultra-cold temperatures in whole-body cryotherapy can cause physiological, hormonal responses. This includes the release of adrenaline, noradrenaline, and endorphins which can have a positive effect on those experiencing mood disorders like anxiety and depression. One study found that whole-body cryotherapy was effective in short-term treatment for both.

4. Reduces arthritic pain

Localized cryotherapy treatment isn’t the only thing that’s effective at treating severe conditions; one study found that whole-body cryotherapy significantly decreased pain in people with arthritis. They found that the treatment was well-tolerated. It also allowed for more aggressive physiotherapy and occupational therapy as a result. This ultimately made rehabilitation programs more effective.

5. May help treat low-risk tumors

Localized cryotherapy, when targeted, can be used as a cancer treatment. In this context, it’s called “cryosurgery.” It works by freezing cancer cells and surrounding them with ice crystals. It’s currently being used to treat some low-risk tumors for certain types of cancer, including prostate cancer.

6. May help prevent dementia and Alzheimer’s disease

While more research is needed to evaluate the effectiveness of this strategy, it’s theorized that whole-body cryotherapy could help prevent Alzheimer’s and other types of dementia. It’s thought that this may be an effective treatment because the anti-oxidative and anti-inflammatory effects of cryotherapy could help combat the inflammatory and oxidative stress responses that occur with Alzheimer’s.

7. Treats atopic dermatitis and other skin conditions

Atopic dermatitis is a chronic inflammatory skin disease with signature symptoms of dry and itchy skin. Because cryotherapy can improve antioxidant levels in the blood and can simultaneously reduce inflammation, it makes sense that both localized and whole-body cryotherapy can help treat atopic dermatitis. Another study (in mice) examined its effect for acne, targeting the sebaceous glands.

Risks and side effects

The most common side effects of any cryotherapy are numbness, tingling, redness, and irritation of the skin. These side effects are almost always temporary. Make an appointment with your doctor if they don’t resolve within 24 hours.

This blog is brought to you as a wellness point by one of the leaders at Nebraska Family Dentistry. Tiffany helps to manage the clinical area in every one of our Lincoln dental offices

Learn more about living a healthier lifestyle:

https://nebraskafamilydentistry.com