Simple Health: Recent Episodes
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Simple Health podcast shows provide you with easy to understand, simple approaches without the complicated medical terms. You'll be happy to learn that most of the approaches we discuss use resources that are easy to access to everyone and are available at no cost. Join us and learn about every aspect of your physical and mental health through our guest interviews and data-driven insights backed by science. Our mission is to impact millions of lives with our simple, easy approaches that help people live healthier and happier.
In a society that people brag about their early retirement, the concept of no retirement is only gaining its popularity in recent years and interestingly enough it’s often brought up in the conversations about longevity. Today we will discuss about how no retirement is anything related to our health and longevity.Source:
https://pinegrovefg.com/archives/5384
https://en.wikipedia.org/wiki/Yang_Jiang
https://en.wikipedia.org/wiki/Zhou_Youguang
https://apnews.com/article/warren-buffett-successor-berkshire-hathaway-greg-abel-2299b4e1b318e6445fee3fe1a061d0e4
https://www.businessinsider.com/why-buffett-says-he-wont-retire-2015-10
https://ideas.ted.com/what-is-the-ideal-age-to-retire-never-according-to-a-neuroscientist/
https://www.ageist.com/wellness/longevity/the-secret-to-immortality-why-ill-never-retire/
https://www.businessinsider.com/doctor-who-studied-longevity-dont-retire-2017-7
https://www.cnbc.com/2020/08/18/80-year-old-doctor-longevity-expert-why-i-refuse-to-retire-early.html
https://ideas.ted.com/what-is-the-ideal-age-to-retire-never-according-to-a-neuroscientist/
In this Longevity podcast series, I'll be delving into three key aspects: physical well-being, mental fitness andIkigai- , a Japanese word for Life with a purpose. In today’s episode, we will talk about the mythof physical activeness towards to longevity; and in the next episode , we'llexplore the unconventional idea of eschewing retirement– a departure from thecommonly pursued early retirement path among many Americans. Theidea of no retirement seems recently got some tractions among many. But How is retirement or no retirement relatedto longevity? Please stay tuned to my next episode. The last one of this serieswill be life with Ikigai- live with a meaning.
Source:
https://www.latimes.com/california/story/2021-11-27/maurine-kornfeld-swim-star-turns-100
https://blog.sevenponds.com/something-special/okinawa-has-highest-concentration-of-centenarians-in-the-world
https://www.bbc.com/worklife/article/20200520-can-the-centenarian-olympics-help-you-live-longer
WatchThe Timeless Swing Of 103-Year-Old Lindsay Tise, Who Shoots Better Than His AgeOnce A Week | GrowingBolder®
https://growingbolder.com/stories/julia-hurricane-hawkins-expands-boundaries-of-human-potential/
https://www.bluezones.com/2018/01/what-exercise-best-happy-healthy-life/
Ikigai: The Japanese Secret to a Long and Happy Life, by Héctor García (Author), Francesc Miralles(Author)
Do you sometimes have body pains or soreness that you hope you can do something yourself to relieve the discomfort? Many years ago, one athlete friend told me that I can use tennis ball to self-massage my sore spots at home. Since then, I have become a big fan of it, I have used tennis ball on my back, neck, glutes and even under my feet. I found that it is such a simple and convenient way to help relieve body pains and I couldn’t thank my athlete friend enough!
Using tennis ball to self massage has been around for quite a long time, there are books and articles talking about it. I’m going to dedicate this episode to go over the benefits and some guidelines on using tennis ball for self massaging. I hope this will give you some simple tool to address your body pains.
Source:
https://livejoyandgrace.com/using-a-tennis-ball-for-neck-pain/
https://www.wellness.uci.edu/RR.HNMassage.pdf
http://laurensfitness.com/2013/01/13/relieve-neck-pain-and-headaches-with-a-tennis-ball/
https://www.spine-health.com/blog/how-tennis-balls-and-duct-tape-can-morph-a-do-it-yourself-massage-lower-back-pain
https://www.youtube.com/watch?v=sSvbwJ9F84o
https://www.youtube.com/watch?v=gD6i20MA40w
https://www.njspineandortho.com/how-to-use-tennis-balls-to-relieve-lower-back-pain/
https://www.custompilatesandyoga.com/tennis-ball-for-back-pain/
In this episode, I shared some lessons learned from my running experience:
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Benefits of running for you after 50
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Be patient with our progress and listen to our body
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Flexible with your plan and Ensure quality recovery time
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Importance of strength training
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Get the right Shoes to properly support you while running
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Exercise to Strengthen knees
Source:
https://www.webmd.com/healthy-aging/what-to-know-about-running-after-fifty
https://www.sports-injury-physio.com/post/how-to-run-strong-and-injury-free-as-you-get-older
https://youtu.be/h_bgIN5r5JY
https://www.runandbecome.com/running-health-advice/running-after-60-years-old
https://www.realbuzz.com/articles-interests/running/article/avoiding-running-injuries-as-you-age/
https://ace-pt.org/avoid-injuries-older-runner/
https://www.prevention.com/fitness/a20490572/pain-free-running-over-50/
https://www.verywellfit.com/tips-for-running-in-your-50s-and-beyond-2911208
https://runnersconnect.net/strength-masters-runners/
https://runnersconnect.net/masters-running-heart-health/
https://www.prevention.com/fitness/a20490572/pain-free-running-over-50/ https://www.runnersworld.com/advanced/a20815852/to-lift-or-not-to-lift-why-runners-should-strength-train/
What is anger? Is it ok to get angry? Are there some people easier to get angry than others? Is it good to hold it in and bottled it up toavoid the escalation? Or is it better to release the angry feeling by lashing it out? In this episode, we discussed about three approaches of expressing anger and why assertiveness allows us to take care of ourselves, and is fundamental for good mental health and healthy relationships.
Source:
https://www.psychologytoday.com/us/blog/overcoming-destructive-anger/202006/suppressed-anger-doesn-t-just-go-away#:~:text=Some%20employed%20suppression%20due%20to,status%20or%20even%20being%20fired.
https://www.webmd.com/men/anger-management#:~:text=When%20you%20start%20feeling%20angry,deeply%20until%20the%20anger%20subsides.
https://www.verywellmind.com/what-is-aggressiveness-aggressiveness-in-communication-3145097#:~:text=When%20a%20person%20uses%20aggressive,the%20recipients%20of%20the%20aggression.
https://online.alvernia.edu/articles/4-types-communication-styles/#:~:text=The%20aggressive%20communication%20style%20is,attacking%20them%2C%20among%20other%20traits.
https://creducation.net/resources/anger_management/understanding_anger_expression.html
https://hr.uky.edu/sites/www.uky.edu.hr/files/wellness/images/Conf14_FourCommStyles.pdf
https://www.berkeleywellbeing.com/assertive-communication.html#:~:text=Here%20are%20a%20few%20examples%20of%20assertive%20statements%3A&text=%E2%80%9CThanks%20for%20thinking%20of%20me,but%20let's%20agree%20to%20disagree.%E2%80%9D
More research and studies show significant of mind-body connection and how our emotionsand behavior affect our risk of getting cancer and our recovery from thisdisease. In this episode, we shared some of the research work from Dr Gabor Mate, a renowned physician with over 40 years of clinical experience, and Dr Lydia Temoshock, a psychologist nationally recognized in the fields of behavioral medicine and psychosocialoncology, Director of The Behavioral Medicine Program at University of Maryland Medical School.
This show does not provide medical advice. Itis intended for informational purposes only. It is not a substitute forprofessional medical advice, diagnosis or treatment.
Source:
https://www.healingcancer.info/ebook/lydia-temoshok
https://www.amazon.com/Myth-Normal-Illness-Healing-Culture/dp/0593083881
https://www.amazon.com/Dying-Be-Me-Journey-Healing/dp/1401937535
Age-related muscle loss can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. After age 60, it can accelerate to 3 percent a year. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. It can decrease lifespan and quality of life.
But just because you lose muscle mass does not mean it is gone forever. Younger adulthood and middle age is when you want to get a jump on this to preserve muscle strength over time. But if you didn’t start early, it’s not too late to start at any age. Today, we will share some simple ways to help you prevent and reverse muscle loss including easy exercise plan and food options to go with it! If you are one of those who is concerned about your carbs intake, we will also provide some answers to that!
Source:
https://www.healthifyme.com/blog/exercises-to-prevent-muscle-loss/
https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage#:~:text=Complex%20carbohydrates%2C%20found%20mostly%20in,and%20many%20other%20plant%20foods.
https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss#:~:text=Sarcopenia%E2%80%94defined%20as%20age%2Drelated,remain%20in%20the%20normal%20range.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=Lean%20muscle%20mass%20naturally%20diminishes,muscle%20mass%20at%20any%20age.
https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
https://www.healthline.com/nutrition/sarcopenia#TOC_TITLE_HDR_7
https://baptisthealth.net/baptist-health-news/never-late-building-muscle-strength-60#:~:text=Repeated%20research%20has%20shown%20that,average%2040%2Dyear%2Dold.
https://health.clevelandclinic.org/how-can-you-avoid-muscle-loss-as-you-age/
https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=Adults%20aged%2065%20and%20older,of%20activities%20that%20strengthen%20muscles.
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
https://www.nutritionnews.abbott/healthy-living/aging-well/Muscle-Recovery-A-Key-Component-to-Healthy-Aging/
How many times have your experienced this? It’s 3am but you are wide awake and couldn’t fall back to sleep. Your mind is racing thinking about the issues and problems from the day at work or with life. You tried to quiet those thoughts but they kept coming back. As time passed by, you have a rising sense of panic about the difficult day ahead if you don’t fall back to sleep.
According to Sleep experts at John Hopkins, waking up in the middle of the night is normal, but up to one in five Americans have difficulty getting back to sleep which is a frustrating, sleep-robbing problem. In today’s episode, we are going to talk about some tips recommended by Sleep doctors to help you to cope and get back to sleep fast.
Source:
4 Simple Steps to Get You Back to Sleep Fast – Cleveland Clinic
How To Calm Your Anxiety at Night – Cleveland Clinic
How to Quiet Your Mind to Get Better Sleep | Everyday Health
https://www.headspace.com/sleep/fall-back-asleep
Up in the Middle of the Night? How to Get Back to Sleep | Johns Hopkins Medicine
Can't Sleep? When to Get Out of Bed (webmd.com)
As a quote from Benjamin Franklin says, "Happiness consists more in small conveniences or pleasures that occur every day, than in great pieces of good fortune that happen but seldom to a man in the course of his life."
You perhaps recently did great in an important test, got admitted to your dream school, got a promotion in your job, having a great vacation now you have been looking forward to, or just moved into your new house, those are all the significant events that can bring you great happiness. But how long would the rush of great happiness last for you? Maybe a few weeks from some, a few days or even a few minutes from others? After your feeling of the great happiness faded away and disappeared from your life, you are going back to your daily grind and work towards to your next thing, waiting for next promotion, next vacation or next success, in order for you to reap the same happiness again. And your waiting period could be quite long, a few months or a few years … And during this waiting period, do you feel mostly less content, stressful or even miserable?
Life could be full of unfulfilled expectations or long waiting between achievements. If we always wait for the next thing to happen to be happy, we will most likely find our lives less joyful or less content.
Today we will discuss about Simple happiness, What are them and how can we enjoy those simple happiness and live a more happier and fulfilled life?
Source:
https://www.trackinghappiness.com/how-to-enjoy-the-simple-things/
35 of Life’s Simple Pleasures to Cherish Everyday - Goodnet
https://www.happify.com/hd/35-of-lifes-simple-pleasures-to-cherish-everyday/
https://limitbreaker.co/how-to-enjoy-lifes-simple-pleasures/
https://www.clevergirlfinance.com/blog/simplest-pleasures-in-life/
According to Cleveland Clinic, Every year, up to 11% of Americans experience a panic attack and much more experience anxieties. In this episode, we discussed several natural ways to address anxieties which are the major risk factors for Panic attacks. For the audience who endure anxiety at work, we also share a few great tips and I believe they will help you to reduce the stress or anxiety level at workplace. And if you are a supervisor, hopefully you find those tips helpful to support your team to be more productive and less stressed .
Source:
https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021#:~:text=Major%20life%20stress%2C%20such%20as,Smoking%20or%20excessive%20caffeine%20intake
https://adaa.org/managing-stress-anxiety-in-workplace/anxiety-disorders-in-workplace
https://www.webmd.com/anxiety-panic/best-exercises-anxiety
https://nafc.org/mens-health/the-importance-of-living-in-the-moment/
https://www.calmclinic.com/panic/prevention
https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
I had a great conversation with Dr De La Cruz about many aspects of running, its physical and mental health benefits, how to start out running for various age groups and people with different health conditions. For regular runners, he also talked about how to prevent injuries, improve performance, and last but not least, what we should watch for our diet.
Dr. De La Cruz is a Sports Chiropractor in Pasadena, California and a Certified Strength and Conditioning Specialist. A competitive distance runner himself, Dr. De La Cruz specializes in treatment and injury prevention for runners.
Through his private coaching business-Adrenaline Running, De La Cruz has helped many distance runners reach their personal goals, such as completing their first marathon, running a personal best, qualifying for Boston or qualifying for the USA Olympic trials. He has coached five women to qualify for the 2020 USA Olympic Trials in the marathon and has several other athletes within reach of the qualifying marks.
I hope you will benefit from this episode either you want to start running or a seasoned runner! If you have any questions, please leave message on Instagram @simplehealthinfo
Enjoy the show!
Source:
https://www.delacruzdc.com/
We all have our everyday worries. How can we set right mindset and a different perspective to effectively manage them and live a productive and happier life? We will discuss about it from different angels:
Did you ever worry about a text message or email sent unanswered? It sounds like trivial but it could easily get you stuck in a wheel of negative thoughts and endless worries. In this scenario, we tend to create stories or add meanings to the unresponsiveness.....
When you worry about something, it‘s key to Distinguish between what you can control and what you can’t. if anything are out of your control, it’s better for you to make peace with it and let it go....
Try to get a different perspective, ask yourself, how important will this be in one month? In one year? In 10 or 20 years? This, too will pass.......
We will also talk about self acceptance and worries:
Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.
Source:
https://www.healthline.com/health/worrying
https://www.sciencedaily.com/releases/2014/03/140307111016.htm#:~:text=Only%205%25%20of%20people%20put,themselves%20at%205%20or%20less.
https://kidshelpphone.ca/get-info/10-ways-practice-self-acceptance/
https://www.vdh.virginia.gov/workforce-wellness/wellness-topics/self-acceptance/#:~:text=Self%2Dacceptance%20is%20defined%20as,but%20still%20fully%20accept%20yourself.
https://www.betterup.com/blog/how-to-ground-yourself?hsLang=en
https://www.skilledatlife.com/how-the-past-and-future-cause-unhappiness-and-anxiety/
https://www.psychologytoday.com/us/blog/the-mindful-self-express/201805/4-surprising-ways-worry-less-backed-science
https://bemorewithless.com/worryless/
https://www.webmd.com/balance/guide/causes-of-stress
Acupuncture is an ancient Chinese healing practice. But it’s gaining traction in US today and going mainstream in medicine according to an article published on Time health and Medicine section. Research on acupuncture has been extensive in the last decade .The National Institutes of Health finds that acupuncture for pain relief tends to have the most evidence, especially for conditions that have become chronic like osteoarthritis and lower back pain, as well as tension headaches. For cancer patients, research also shows acupuncture may help reducing many symptoms associated with cancer treatments so cancer patients can live more comfortably and have a better quality of life. Many people who are looking for non-pharmaceutical path for wellness also use Acupuncture as a great alternative option.
Today I talked to New York state licensed Acupuncturist Paul Kempisty. Our conversation covered the philosophy behind Acupuncture, how to assess the illness of patience, how to use needles and its efficacy on pain management, depression, infertility and as a complementary therapy for cancel patients. We also touched on cosmetic acupuncture in the end. The interview was fascinating, fun and very informative. I enjoyed it a lot and I hope you will too.
Paul Kempisty's websites with contact info:
http://peekaysherbs.com/
http://www.iloveacupuncture.net/
Other source:
https://time.com/6171247/acupuncture-health-benefits-research/
https://www.webmd.com/pain-management/features/acupuncture-pain-killer
https://en.wikipedia.org/wiki/Acupuncture
https://acupuncturela.org/celebrities-acupuncture/
https://www.elle.com.au/health-fitness/why-celebrities-swear-by-acupuncture-7465
Morning time could be stressful and how you manage it could have different impacts on the rest of your day.
Today we will share with you a few morning routine ideas that only takes about 20 to 30mins yet powerful to get you with the right state of mind to start your day. Also we will share some tips on how to be calm and focused even on the days you have to skip your morning routines.
How do you take a deep breath effectively? so you can utilize 100% of your lung capacity, bring more oxygen to your blood and improve your performance either you are an athlete or an office worker. Today, We will talk about the differences between chest breathing and belly breathing or also called diaphragmatic breathing, the benefits of the latter and how to practice belly breathing.
Source:
https://www.healthline.com/health/diaphragmatic-breathing#benefits
https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing#:~:text=Diaphragmatic%20breathing%20(also%20called%20%22abdominal,lower%20or%20stabilize%20blood%20pressure.
https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
https://www.verywellmind.com/the-benefits-and-steps-of-box-breathing-4159900
https://www.runnersworld.com/uk/training/a29410946/training-diaphragm-running/
Book by Dr Belisa Vranich : Breath, The simple, revolutionary 14-day program to improve your mental and physical health.
https://flipbelt.com/blogs/flipbelt/breathing-running#:~:text=Belly%20breathing%2C%20also%20known%20as,to%20take%20in%20more%20oxygen.
https://www.healthline.com/health/exercise-fitness/how-to-breathe-while-running
Calm App https://www.calm.com/
How do I reset my biological clock to sleep better? Can I just take Vitamin D pills instead of staying outdoors to expose my skin to the sun? If I’m concerned about the chemicals used in sunscreen products, can I be out in the sun without them? In today’s show, we will provide you the data to help answer those questions and also introduce you some practical solutions that you can incorporate into your daily schedule.
Source:
The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problems By Dr Michael Holick
https://www.verywellhealth.com/morning-sunlight-exposure-3973908#citation-4
https://www.mountsinai.org/health-library/tests/25-hydroxy-vitamin-d-test
https://www.mygenefood.com/blog/sun-derived-vitamin-d-vs-supplements-is-there-any-difference/
https://chriskresser.com/vitamin-d-more-is-not-better/
Do you enjoy going out to be in the sun? Or are you concerned about getting skin cancers from sun exposure so you rather stay indoors most of the time? Or maybe you are somewhere in between. In today’s episode, we will talk about some of the many great health benefits that sunlight has offered to our mind and body, and by minimizing the exposure to sunlight, you may be running into some health risks you definitely don’t want.
Hope you enjoyed our show!
Follow up on Instagram @simplehealth
Sources:
Book: The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problems, By Dr Michael Holick
https://www.medicalnewstoday.com/articles/326167#other-sources
https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight
https://www.sclhealth.org/blog/2020/05/the-real-health-benefits-of-getting-some-sun/
https://www.webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects
https://www.sciencedaily.com/releases/2013/05/130507195807.htm
https://onlinedoctor.lloydspharmacy.com/uk/skincare-advice/whys-my-skin-better-in-summer
https://www.verywellhealth.com/morning-sunlight-exposure-3973908
https://www.business-standard.com/article/health/positive-effects-of-exposure-to-sunlight-on-various-diseases-117121500206_1.html
Simple Health podcast shows provide you with easy to understand, simple approaches without the complicated medical terms. You'll be happy to learn that most of the approaches we discuss use resources that are easy to access to everyone and are available at no cost.
Join us and learn about every aspect of your physical and mental health through our guest interviews and data-driven insights backed by science. Our mission is to impact millions of lives with our simple, easy approaches that help people live healthier and happier!