Health, Mind and Body

Feeling Zen in 2010

by NISSA HALLQUIST

In practice, Zen is a form of Buddhist meditation, with the goal being to attain enlightenment, or the realization of one’s true nature in the present moment. These days, in a world that seems out-of-control, gaining the internal stillness and peace necessary may seem impossible.

But in 2010, you can gain control over your life and overcome the pressures of the outside world by gaining control of your physical, mental, and spiritual health. You can realize your best self, in the present moment and in the future.

Let us enlighten you….

Relieve Stress

Some stress is good for you, helping to challenge you to succeed. But it’s when stress becomes excessive and constant that you need to consider cutting some of it out of your life. After all, you can’t be Zen if your mind, body, and spirit are constantly strained and preoccupied by daily anxieties. More than just unpleasant, excessive stress can also have far-reaching effects on your emotional health, which in turn affects your physical health.

According to Nadine Joaquin, owner of Kharma Spa and Boutique in Stockton, “Mental stress expresses itself physically. A bad complexion, wrinkles, aches, pains, eating problems; all of these can be traced back to being mentally bogged down.”

And vice versa. At Versailles Salon and Day Spa in Tracy, Jonie Endo has observed that mental clarity, calmness, and a sense of peace and well-being can translate into a stronger immune system to help fight off diseases and germs, better organ function, and better sleep.

Reducing stress can be as easy as simplifying your schedule—cut back on non-beneficial commitments. Including some sort of relaxation technique in your regular routine can help you handle the stress that remains. At home, you can do small things for yourself on a daily basis. Something as simple as reading, listening to music, yoga, or deep breathing for a few minutes each day can make a world of difference.

“As long as it’s pleasurable and something you can focus on (instead of your problems), then you should do it,” Joaquin recommends.

Then, once in a while, go ahead and splurge. Spend the day away from home and let someone else pamper you for a while at a day spa. Go on a date out alone with your significant other. Whatever you decide to do, make sure it’s fun.

Eat Right

In order to gain control over your body, you should first gain control over what you put in it, which is something a lot of Americans seem to have a lot of trouble doing. It has been said that America is in the midst of an obesity epidemic. According to recent statistics released by the Center for Disease Control (CDC), the rate of obesity per state stands between 18.7 to 32.0 percent, with none meeting the national goal of less than 15 percent by 2010. This equates to 25.6 percent of the total population being identified as obese.

This is of great concern because, beyond just being unfit, obesity has been linked to a variety of further-reaching—and life-threatening—health problems, especially heart disease, certain types of cancer, and diabetes.

“As result of our environment, most Americans passively over-consume high-fat, high-sugar foods in amounts that are often two to eight times the proper serving size,” states Dr. Lisa Davis, Vice-President of Research and Development for Medifast. “High-energy, low-nutrient foods pack on the weight without providing the nutrition.”

In order to improve your overall health and manage your weight over the long-term, you need to start looking at food differently, to make a complete lifestyle change. This isn’t as daunting as it may sound. According to Joanna Lau, Clinical Dietician at Doctors Hospital in Manteca, taking small steps is the way to go.

“Change one thing at a time,” she recommends. “Switch from whole milk to low-fat, from white bread to wheat. Then once you get used to that change, you can move onto the next. By setting realistic short-term goals, you can reach your long-term goals without feeling overwhelmed.

Exercise

Consistent physical activity not only keeps you healthy, it can actually help improve your mood as well. Todd Speer, owner/manager/personal trainer at Fitness 360 in Stockton, has both seen and felt the positive effects for himself.

“Exercise automatically releases your body’s natural feel-good drugs, including endorphins and dopamine, which relieve stress and enhance your mood,” he says. “So the more physical activity you get, the better you feel.” 

So how much physical activity do you need? Some experts have tried to come up with certain general guidelines for weight loss and maintenance, but truly accurate figures can only come from testing an individual beforehand, also taking into account their specific goals and circumstances. Metabolic testing can establish a baseline to determine your recommended caloric intake and where your heart rate needs to be for proper output.

The problem for many people getting started on a regular fitness regimen is sticking with it after the first couple weeks. There are a number of ways to fight through this. According to Speer, the trick to going the distance is variety; change up your routine every once in a while to keep it interesting to you. And have fun with it. If it’s fun, then you’re more likely to keep at it. Something unique like dance, Zumba, Pilates, urban rebounding, and so forth gives you a workout without feeling like torture.

Finally, you don’t have to go it alone. Exercising with a buddy, working with a personal trainer, or taking a regular class is fun, encouraging, and will give you the added discipline you might need. After all, it’s easier to keep up with an exercise regimen if you feel accountable to others to do so.

Look Good

One’s perception of their outward appearance often has a lot to do with their perception of the world in general. “How a patient sees her or himself can be life-changing,” states Dr. Hugh Vu of Vu Plastic Surgery in Stockton. “Changes in outlook and mood are directly linked to this self-perception.”

From there, it follows that improving appearance can help improve one’s mood. Cosmetic procedures range from minimally-invasive topical applications, such as microdermabrasion, chemical peels, and injectable wrinkle reducers to major surgery.

Dr. Vu has found that for women 50 years and older, the most often requested procedure is facial rejuvenation, including eyelid and brow lifts; for 30 to 45 years old, the combined procedures of tummy tuck (abdominoplasty) and breast lift (mastopexy) are the most popular (often marketed as a “mommy makeover”); for 20 to 30 years old, breast augmentation and liposuction are most often performed. For men, liposuction and rhinoplasty are common for younger individuals, while for those 50 years and older, facelifts and skin care or laser procedures are more common.

And when it comes to appearance, you can’t forget the smile. “Tooth whitening is the most effective way for someone to look and feel younger,” states Dr. Ronald Noriesta, DDS, of One Appointment Dentistry in Stockton. “And veneers still remain quite popular for creating a perfect smile when there’s a bit more damage to correct.”

With such procedures, more than just a physical transformation, area physicians and cosmetic dentists have also seen frequent internal transformations from shyness to confidence.

“When a person feels good about themselves, they tend to take better care of themselves,” states Todd Franklin, DDS, who specializes in cosmetic dentistry in Lodi. “As I travel and treat people all over the country, I get cards from patients and other doctors telling me wonderful life changing stories. Some people find a new job. Others do modeling, get married. They’re able to do things they never thought they would do.”

Manage Pain

It’s hard to be happy when you’re in pain. Especially wearing on one’s outlook is when the pain is chronic and keeps you from being able to function normally. While specific to the individual, pain can come from any number of illnesses and/or injuries. That’s why, before starting attempts to reduce pain, it’s important to pinpoint the actual source.

Dr. Donna Kalauokalani, the clinical lead for Kaiser Permanente’s Pain Medicine Department in the Central Valley, has found that as the first step a thorough physical examination is the most useful tool in the area of pain management.

“I’ve had people come in who’ve suffered for years with chronic pain,” Kalauokalani says. “And more often than not, they’ve never had a really thorough medical exam to try to get to the bottom of their problem.”

For each type and degree of pain, there are just about as many pain reduction techniques, including medications, injections, and surgery. There are also less invasive means, such as physical therapy, exercise, and even psychological intervention.  

The world of alternative medicine offers yet other options to reduce pain. The term itself still shows a certain gap between it and Western medicine, however techniques like acupuncture, acupressure and massage, meditation/yoga, chiropractic, tai chi, herbal remedies, and so on are being used more and more in conjunction with Western medicine as a holistic approach to treating pain. 

Kalauokalani has observed that patients who try a treatment with strong expectations of it working usually find it to be successful, and vice versa, proving that when it comes to healing the body, the mind is itself a powerful pain-fighting tool. It can be made even more formidable with ongoing support and education. SJM