The great teachers through history
traverse a varied landscape
of culture and tradition –
but nearly all have passed through
and been strengthened by
alone time in nature . . .
Reconnecting with nature
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Your best weapons against stress – good food and exercise
You must have seen this picture which I find symbolic in so many ways. Have we created a world that no longer fits into our physical and emotional make-up that has evolved over tens of thousands of years?
Our ancestors in the hunter and gatherer societies lived in small communities with physical fitness as one of the preconditions of survival. In our modern world we are basically confined to a chair in the office which wreaks havoc to our bodies.
Lack of exercise accompanied by a poor diet has led to a phenomenon we find in almost all the industrial countries. In the early part of the last century infectious diseases were the main cause of death. We have made huge progress in this field through better hygiene and medicine which has rapidly increased life expectation but we need to take a closer look at the quality of our longer life.
A large proportion of us have more or less accepted a condition of being neither healthy nor sick. In many countries every second person over the age of 80 is in frail care.
Illnesses that have hardly been known to mankind such as obesity, diabetes II, cancer and burnout are skyrocketing. According to a World Health Organisation (WHO) report we paradoxically have a situation where malnutrition is co-existing with “an escalating global epidemic” of obesity with millions likely to suffer from an array of serious health disorders.
We have not even begun understanding the psychological side-effects of lack of exercise, poor diet and mental illness such as depression. The Canadian molecular biologist Richard Béliveau estimates that one third of all cancer is linked to poor eating habits. A diet consisting of a mix of fruits, vegetables and drinks, such as green tea, can lead to the absorption of up to 1-2g of anticancer phytochemicals per day. “We, therefore, believe that daily consumption of these different foods is a simple and effective method to counter the development and progression of cancer,” he writes.
Beliveau also found that much of the populations in industrial societies lack essential Omega 3 fatty acids with a high percentage of Omega 6 (eating too many industrially produced carbohydrates).
Interestingly patients suffering from chronic exhaustion (Burnout) or depression all reveal extremely low levels of Omega 3. Study after study is revealing that a diet rich in Omega 3 (e.g. fish, avocado,chia seeds) is having amazing success in the treatment of mental illness.
Our capacity to deal the modern stress factors is immensely increased in looking at our diet and getting more exercise. But going for the hard power sports might do you more harm than good. If you have a stressful life you will add to the stress hormones in your body by taxing your body with a sport that puts you to the limit. Its all about finding the right combination of body movement that fits your age group and your level of fitness.
The WHO recommends for adults aged between 18-64 at least 150 minutes of moderate to vigorous intensity of activity per week. This you can spread during the week in 10-15 minutes sequences. Most people will say they don’t have the time. But take this: In the United States the average time spent in front of the TV per person per day is 4.8 hours!
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A future without cars?
We just spent a couple of days on the southern North Sea island of Juist which was a bit like travelling back in time when the main means of transportation was by bike or horse-drawn carriage.
All that could wake you in the morning is the sound of seagulls or the passing of the odd horse and carriage on the cobblestone streets. Children are on the streets playing ball or driving go-carts.
The German island is just 17 kilometres long and half a kilometre wide. The only cars allowed are from the fire and rescue services. So it is quite an anomaly in a country known for its love affair with the motor car and virtually no speed limits on the autobahn.
The only other place I know that does completely without the car is Venice where there are no roads linking the network of islands. But Juist provides for even more solitude because you don’t hear the sounds of motor boats. I do enjoy motor cars and have a faible for the open-top classics of the 1950s and 1960s but it is time to rethink the role of transportation, especially in big cities where the quality of life has been ruined by congestion and smog.
The northern German port city of Hamburg has laid out plans to eliminate cars completely in the inner city during the next two decades, by creating a green network improving public transportation and the bicycle path network.
Several other big cities are rethinking the role of the motor car. London introduced a controversial congestion charge for vehicles driving into the city centre. New York has debated similar plans.
While in the 1970s the car was still the most efficient mode of transport, this has changed with traffic in most urban centres going at a stop-and-go pace. In many modern cities we are indeed today no faster than a horse-drawn carriage in the 19th century. We waste hours of our precious life-time in traffic jams.
Growing traffic density and the move from rural to urban areas in many developing countries is demanding a major rethink to our mode of transportation and maybe a future without cars. We need to reoccupy our cities and make them more human again with green belts of parks and trees and a network of paths reserved for the bicycle or small electric vehicle.
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Long term effects of stress on the cellular level
In my previous blog I wrote about typical symptoms of psychological stress such as a stiff neck and shoulders. These are in most cases the first signals the body is sending “of a load too much to carry.”
Long-term effects of stress are far more serious. High blood pressure over many years often leads to a stroke, a heart attack or other serious health problems.
When the body is under constant stress it is more or less in a state of war with havoc caused on many levels. Muscles and blood vessels tighten up and begin to tear. Tendons are damaged.
Every cell is working overtime in trying to get the necessary nutrients. The body already has to deal with all the toxins found in processed food, chemicals, water and the atmosphere. In stress situations, cellular malfunction becomes more frequent. With the cells unable to do their job properly this…
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Long term effects of stress on the cellular level
In my previous blog I wrote about typical symptoms of psychological stress such as a stiff neck and shoulders. These are in most cases the first signals the body is sending “of a load too much to carry.”
Long-term effects of stress are far more serious. High blood pressure over many years often leads to a stroke, a heart attack or other serious health problems.
When the body is under constant stress it is more or less in a state of war with havoc caused on many levels. Muscles and blood vessels tighten up and begin to tear. Tendons are damaged.
Every cell is working overtime in trying to get the necessary nutrients. The body already has to deal with all the toxins found in processed food, chemicals, water and the atmosphere. In stress situations, cellular malfunction becomes more frequent. With the cells unable to do their job properly this eventually leads to organ malfunction.
But there are many warning signs that something must be wrong such as chronic fatigue, neurological disorders, gastric problems, or acute infections, pain in the joints. The cells are literally screaming out for help that a certain organ or system is heading for a major problem.
During such a “state of war” the only protection is giving the cells enough of the vital nutrients to deal with the constant assault. It has been found that chronic fatigue or “burnout” patients often have an acute deficit of essential nutrients such as Omega 3 fatty acids which keeps the stress hormones such as cortisol and adrenaline under control. While the body has an abundance of carbohydrates and fats there is an acute lack of magnesium, calcium and other essential nutrients.
So removing the toxins from the cells with the right nutrients and providing them with the right source of energy is the way to go. It is estimated that 70 per cent if not more of our health is attributed to lifestyle habits with only a small portion affected by genes, injuries or other factors.
There is compelling evidence that the chronic shortage of Omega 3 fatty acids in most foods is responsible for many psychological disorders such as depression and Attention Deficity Syndrome (ADS).
Eating the right superfoods will do a lot to reduce stress and anxiety and help provide the essential nutrients to the cells. Here are some:
- Avocados are rich in Vitamin B and monunsaturated fat and potassium which can help lower blood pressure.
- Fish such as salmon is rich in Omega 3
- Fresh spinach, broccoli, kale and other rich greens are packed with vital magnesium and other vitamins.
- Sweet potatoes are a good alternative to carbohydrates and the urge to eat sugars when we have too much cortisol in our bodies.
- Almonds, pistachios and walnuts have all those B and E vitamins which help boost the immune system and help lower blood pressure.
- And, here is the absolute top of the pops – chia seed. According to legend it was already a powerfood for the Aztecs. It has a multitude of nutrients. It is packed with Omega 3. A little chia in your juice or salad will provide your daily intake of calcium which is essential for bone and teeth density. It will provide at least 30 per cent of the manganese and phosphorus you need for the day. The amino acid tryptophan helps regulate the appetite and has a strong mood influence. Chia seeds have also been shown to improve blood pressure for diabetics.
- Reducing carbohydrates in your food and doing away with industrial sugars and salts will do a lot to overcome the high-and-low energy cycles.
Remember the state of your health now is the result of the life you have been leading the past five years. Nothing is as rewarding as feeling physically and emotionally in top form which also immensely improves your coping-strategy in stress situations.
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Muscle tension and stress
Psychological stress and tension affects us on many levels. A stiff neck and shoulders or back pain are typical symptoms.
When we face stress the body is flooded by stress hormones such as adrenalin, noradrenaline and cortisol. These cause the muscles to tighten up. In extreme cases the muscle fibres pressure the blood vessels causing circulatory disorder that can trigger inflammation.
A good circulation is particularly important to flush acidic waste or other products from cell tissue. Lack of nutrients and too much acidity typically cause fatigue and pain.
We might feel a stinging pain, sensitivity to pressure and limitation to body movements. Tense muscles or pain causes further tensing-up which puts us into a vicious cycle of stress and pain.
With most people doing office jobs we are top-heavy, meaning there is a lot of pressure and tension in the upper part of the body with the lower abdomen and the feet “losing their grounding”.
Muscle tension is not to be underestimated. A painful back and shoulders are often the first signs that “we are carrying too much”. It is amazing how many people just bear with it and become used to this pain. But the longer we wait in dealing with our stress management, the worse it will get. The quality of life suffers enormously on the long run.
Focusing our mind on slow, deep gentle breathing will help you relax, especially if you breathe out into the region of muscle tension. Take time out for yourself and find a spot where you can be at peace.
In the Taiji body arts we spend a lot of time aligning the three energy centres:
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The lower Dan Tien below the navel that encompasses the area of the lower back and kidneys. Here we work on loosening the thighs so that energy can flow from the feet and legs.
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The second Dan Tien from the breastbone to the lower end of the shoulder blades. Opening the chest and relaxing the shoulders
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The third Dan Tien or “third eye” between the eyebrows. Lowering the chin towards your chest and aligning the centre of your head to a point about 60 cm above you so that your neck muscles are slightly stretched.
With an improved posture and good vertical alignment of the body your breathing will automatically improve and help you relax, even during times of stress. This takes time and patience, especially if you decide to learn the body arts such as yoga, taiji or qi gong. But the reward is immense. It makes you become more aware of your real needs on many levels and certainly improve your quality of life – pain free.
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The Best Leaders Are Humble Leaders
Employees who perceive altruistic behavior from their managers are not only more innovative, but there are many more positive effects.
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The power of alignment versus distraction
A few days ago our daughter came home from school telling me this strange story: A Romanian gang was abducting innocent young children. In one incident a blonde young girl had been abducted in a shopping centre, had her hair cut in the toilet, drugged and then dressed-up as a gypsy. She was only saved at the last minute when a warning was given on the intercom and all the doors to the shopping centre had been closed. Police, so the story, have asked the public to look out for a white van with eastern European occupants driving around the vicinity of shopping malls.
Had I not heard exactly the same story in a South African version some years back, I would probably have taken the story seriously. Fact is police in Germany had to issue a warning that the story was an absolute hoax after it made its rounds over countless “Whats-App” and “SMS” messages, causing near panic among schoolchildren and parents.
It is just one example of the power of distraction in today’s world of social media. Whoever started this urban myth either thought it a joke or deliberately planned sowing fear and panic. But that this urban myth could make its way to Germany after I had heard it for the first time about ten years ago had me stupefied. Without the Internet such urban myths were checked and double-checked by news desks and seldom, if ever made their way into the public domain.
This brings me to my point. Never before have we been confronted by such a plethora of electronic media and other distractions. We humans are especially prone to visual stimulation that has us fixated to a screen, depending what it is. Our two teenagers have a really hard time when we put our foot down in limiting X-Box, TV or smart phone chatting.
But seriously, how often do we catch ourselves checking our emails and facebook accounts per day? We are gradually forgetting to experience the wonders of life in the here-and-now. We are becoming prey to the sway of whatever emotion is being put out there.
A recent edition of the “Shambhala Sun” ran a cover story on the “modern obsession” of distraction. It provides for some interesting reading. Buddhist teacher Judy Lief recommends that letting go of all our distractions and entertainments is the path to awakening. There seems to be a deeper truth we’re distracting ourselves from, says the famous Vietnamese monk Thich Nhat Hanh.
Here are some tips on how you can avoid the power of distraction and to stay in alignment:
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Concentrate on your breathing. Is it coming in short bursts from your throat or chest (fear and anxiety) or is it centred in your lower stomach (relaxation, ease of mind)
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How is your body posture? By imagining the centre of your head connected with an invisible string to your higher self and the centre of your feet grounded to a point deep in the earth, you will feel a wave of energy flowing through your body. It is a complete contrast to being slumped over a desk or in a chair, and make you really feel your body.
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Resolve to listen more rather than talking and giving an immediate response
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Take time out from all those distractions such as iPhones and iPods
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Take a walk in nature. Listen to the huge variety of birds, insects or other animals, sense the smell of fresh blossoms, feel the wind on your skin. Feel alive. Experience the here-and-now. What a wonderful experience to be living!
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If You Have a Bad Boss, These Are Your Options
A bad boss or for that matter a bad job can really force you into reflecting on what you really want. Do I stick it out here? Are there better alternatives? He may even finally force you out of your “comfort zone”. My recent experience however is that companies are increasingly unwilling to tolerate bad bosses. The “collateral damage” in staff demotivation, high absenteeism and company image is just too high on the long run…
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How happy are you in your job?
Some time ago an employee of Burger King in Ohio, U.S., posted a picture of himself on the net stomping with his shoes on lettuce, adding the words:“This is the lettuce you eat at Burger King”.
The employee was tracked down and fired but the harm had been done. Burger King probably lost a fortune in lost customers as a result. It is an extreme case but it demonstrates what harm dissatisfied employees can do to a company.
A recent survey conducted by Gallup in Germany revealed that 67 per cent of employees in the country were just doing the minimum amount of work required, which means that most of them are present at the workplace but not really much more. Only 16 per cent felt they could identify with their company and its goals.
You could argue that they are a pretty thankless lot bearing in mind that many southern Europeans are without a job. However it reveals a deeper problem and doesn’t only affect the employee at Burger King.
Clergymen, self-employed medical doctors and social workers are among the professionals most affected by burnout. The place where we spend most of our “life-time” is supposed to provide the money we need for a living, give us the feeling that we are doing something meaningful and make us happy.
But a job we once chose out of passion and idealism may have changed so dramatically that we fail to realise that it no longer conforms to our inner value system.
The inner stress of spending much of your “life-time” doing something you no longer enjoy doing is going to make you ill on the long run. I started my career in journalism in the late 1970s in South Africa. I spent much of my day in court rooms, fire stations, at crime scenes or at social or political events. Gradually I built up a network of people (“sources”) who gladly passed on information about some local scandal or event. Most of the day was spent inter-acting with people. Most newspapermen from the English language press in South Africa at the time were highly critical of the apartheid government. Within the limitations of press restrictions there was much reporting on the human rights abuses. Most of all we had the feeling that we were doing something meaningful to make our world a better place. These early years in journalism were enormously fulfilling. Its a far cry from what it is today. The media industry has been hit by massive staff cutbacks and drop in revenue. I left my job with a news agency in frustration faced by the prospect of spending most of my day in front of a computer screen regurgitating news from other media sources in a newsroom with several hundred other – “mostly frustrated” – people.
I’ve heard some real horror stories from medical doctors. Hospital and health care structures have become so dysfunctional that doctors and nurses have very little time, if at all, to actually hear out the needs of patients. Instead of “helping people” social workers and church pastors are caught in the tentacles of bureaucracy.
So every now and then it might be worth spending some “life-time” minutes to reflect on whether I still enjoy doing the job I’m doing:
- Am I happy getting up in the morning to go to work?
- Does my job provide room for expression and freedom to use all my talents?
- Am I exhausted after getting home from work or do I still have enough energy to visit friends and family?
- Do I have to keep on motivating myself month after month, year after year that I’m in the right job doing the right thing?
- Do I view my workplace mainly negatively and am I surrounded by cynical or negative colleagues?
- What were the decisive factors that made me choose a specific career? Do these factors still apply today?
Once you reach the stage where you start counting the months and years to retirement you need to seriously ask yourself whether you want to spend precious “life-time” at the place where you’re currently at. Life has so many choices and possibilities. You would not one day want to be sitting in a rocking chair in an old age home full of regrets, mulling over the question:
“Why did I not make that change which would have given my life a completely new direction.”
Book: Yield and Overcome: How change can positively impact our lives
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