1. Distract Yourself

Painkillers make me feel groggy and tired. When I can avoid them, I try to add one thing to my day that brings me joy. Whether it's a yoga class, visiting with a friend or a stroll on the beach, I don't let feeling discomfort get in the way.

2. Eliminate Stress

Understanding the pain-stress connection can have a huge impact. Eliminating stress in other areas of our life can help relieve some of the pain we are facing as well. Not only will the pain you feel decrease, but you will also feel the benefits of leading a more carefree lifestyle. It's a win-win! Also try adding more laughter to your day. A case of the giggles can be one of the best tricks to lowering the stress hormone in your body.

3. Join a support group

Spending time with other people who literally feel your pain can give you the emotional support you need. You will feel validated and more hopeful by witnessing others that are experiencing and overcoming similar struggles.

4. Eat Healthy

Health benefits from certain foods like thyme, ginger and grapes can help ease the perception of pain, decrease nausea or reduce inflammation in your joints. Understanding which of Mother Nature's foods can affect your body positively is the first step. You will find more energy and look and feel better if you add more vegetables and fruits to your diet.

5. Enjoy a full night's rest

The battle between chronic pain and insomnia can be a vicious cycle. Taking extra measures to add extra hours of sleep will not only improve your physical well-being, but will also help you remain emotionally stable.

6. Volunteer to help those facing similar situations

Empower yourself by helping others who experience similar challenges. You will become more confident and knowledgeable in your own skills and better at managing your own health when you try to provide support and motivate others to do the same.

7. Focus on gratitude

When I shift my focus from the pain I feel to the areas of my body that work perfectly, I feel emotional strength and an increased willpower to combat the daily struggles of dealing with pain every day.

When I start to get frustrated that seemingly simple things can be so difficult, I have to remind myself to do a reality check. A good reminder for me is to write down a daily list of things I am grateful for. Your positive outlook on your condition will be contagious to those around you and will help you feel better starting from the inside out.

The post 7 ways to remain positive when living with chronic pain appeared first on FamilyToday.

When you choose to serve your community you feel the positive effects of volunteer-work benefitting you emotionally and mentally. Of the various reasons we choose to volunteer, nothing can replace that altruistic sense of self-worth and accomplishment derived from offering a few hours of your time to help those in need. _But did you know volunteering could benefit your health as well?_

Here are 5 reasons why doing good feels good.

A collective group of studies have actually found links between donating your time and improving your health. While more physical volunteer work provides obvious health benefits that stem from physical activity, many studies are pointing to a decreasing likelihood of poor health in the latter years of our lives based on the annual hours of volunteer work we accomplish.

Combat Chronic Pain Do you suffer from chronic pain conditions including sciatica, bursitis or arthritis? When you're having a good day, take time to help those who suffer from similar conditions at a local hospital or clinic. Serving as a peer volunteer can lead to decreased disability and pain intensity.

Heighten Heart HealthVolunteering can have positive affects on the heart. Patients who volunteered after a heart attack noticed decreased depression and despair. Both of which are factors that lead to repeat attacks, even mortality.

Decrease Depression Surrounding yourself with others who are in need can help increase your serotonin levels and release endorphins. Boost your mood and fight against stress and anxiety by offering support to others around you.

Lengthen your life Studies show that volunteers may have an increase in longevity and "providing support was found to have a stronger relationship with longevity than receiving support from others," says Stephanie Brown, Ph.D., associate professor of preventive medicine at Stony Brook University in New York.

Contagion for CareMany scientists believe that the "helpers high" is caused by the release of the hormone oxytocin when giving back. This hormone, commonly known for its release during sex and breastfeeding, generates feelings of warmth and an increased human bond. The science behind the "pay it forward" attitude shows how the ripple effect of volunteering inspires others to do the same.

While these added benefits to our health are a great reason to enlist our time, the study notes that those who volunteer out of obligation don't gain the same effects on health as those who do it for selfless and self-effacing motives. The other caveat to improving your well-being while volunteering is based on the time put therein. "Individuals must meet a 'volunteering threshold' in order to receive the positive health outcomes from volunteering." What's the magic number you might ask? 100 hours annually, or one to two hours per week.

Ready to put those volunteer hours to action? Check out www.justserve.org, a new volunteer matchmaking service to help you find volunteer opportunities in your local communities.

The post 5 selfish reasons to be unselfish appeared first on FamilyToday.

A study published by the National Institute of Health in 2010 showed that social relationships play an important factor on behavioral, psychosocial and physiological health. Of the physiological health mentioned in the journal, cardiovascular health is heavily affected by the relationships in our lives.

How do the relationships in your life keep the old ticker pumping strong? See how these three types of close, social connections can decrease the risk of heart attacks and heart disease.

1. Best Friends. Besties. Comrades

You could be a social butterfly with several circles of tight-knit friends, you may have only a few close friends you share life's best moments with, or your best friend could be your dog. Regardless of the quantity of friends you have, recall the moments your friends have made you smile and laugh. Fortunately for you, _Laughter may help prevent heart disease_

Studies from the University of Maryland Medical Center found that people with heart disease were 40 percent less likely to laugh than those who do not suffer from heart disease. When we laugh, our hearts beat faster bringing on bouts of cardiac exercise. Don't postpone that long distance call with your oldest friend, or a dinner with your hilarious neighbor. The next time you find yourself rolling on the floor from uncontrollable laughter, your heart will thank you.

2. Relatives. Kinfolk. Family

Whether our family members are actual blood relatives or people that have come into our lives, the relationship we have with our family members is irreplaceable. Not only are they the people that make you smile and laugh, nothing compares to the solace you also find in a family member's warm embrace. Next time you try to avoid one of your aunt's "minute-too-long-squeezes" - think again. Enveloping your loved one in a warm embrace causes the body to release oxytocin, a stress-reducing hormone that also gives us the "warm fuzzies." As stress is the leading cause of heart attacks, make sure to get in a good bear-hug every now and then; it will be beneficial for both parties.

3. Sweetheart. The ol' ball and chain

Do you remember your first crush and the way your heart started to race when you saw him or her? It turns out that heart-pounding feeling is more than just a signal of puppy love. The brain releases hormones including adrenaline and dopamine that increase your heart rate and intensity that provide a mini-workout for your heart. If you're a touchy-feely person, this next tip is great news; Hand-holding may reduce your stress levels and calm your nerves by making you feel more secure and supported. Lastly, the lost art of love-letters has been linked to lowering cholesterol. Studies have shown significantly reduced cholesterol levels in those that wrote about their affectionate relationships. Perhaps it's time to take a page from our ancestor's book and put our thoughts to paper. Positive effects on the heart will be experienced by both the writer and the reader.

Taking time to express your feelings, whether it's physically or communicatively, can have a positive impact on your emotional and physical stress levels. Make time to spend with your closest friends, laugh and smile with those that surround you, embrace your loved ones and get cozy with your soul mate. When you are surrounding yourself with love, you are feeding your heart.

The post 3 relationships that are healthy for your heart appeared first on FamilyToday.

According to the World Health Organization, unhealthy diets are among the leading causes of non-communicable diseases including cardiovascular disease, type 2 diabetes and cancer. As you age, eating can become more of a chore than a fun part of your day. Whether you face difficulty chewing, upset stomach, low energy or dry mouth, there are ways you and your family can bring light back into the kitchen. Focusing on increasing the intake of specific nutrients and proteins is the best way to supplement the supplements you may be taking. Here is a list of the seven best foods to keep in your diet as you age.

1. Eggs

Eggs pack a powerful protein punch and are high in B12, which increases energy. They are soft if you or your loved one has difficulty chewing, and they have enough natural moisture to aid those with dry mouth. If cholesterol is a concern, try eating one regular egg and supplementing with egg whites.

2. Lean Beef

Beef is another great way to add protein to your diet, and it is also considered to be a "brain" food. To ensure nutrients are at their optimum, choose grass-fed beef, which has higher amounts of fatty acids and B complexes. Beef also contains choline, which promotes memory and immune system health. Looking for other options instead of steak? Try a beef minestrone soup, or a lean burger, instead.

3. Greek Yogurt

Greek yogurt is rich in calcium with half the sugar and sodium content found in regular plain non-fat yogurt. Greek yogurt is another great source of protein, especially for vegetarians. Yogurt wets the pallet and goes down easy for those with dry mouth. Not loving the plain flavor? Try adding agave nectar and berries for an organic option packed with antioxidants.

4. Dark Greens

Spinach and kale are among Mother Nature's heavy lifters when it comes to natural sources of essential vitamins. Spinach is high in iron, magnesium and potassium, which are great for carrying oxygen to the lungs, fighting chronic fatigue and keeping blood sugars low. Kale promotes bone growth with high amounts of calcium and increased immune system strength as a great source of vitamin A. More importantly kale offers tons of vitamin K which is helpful for blood clotting. Try sauteed spinach or adding kale to a fruit smoothie. Here are some great recipesfor massaged kale salads, which help the dense vegetable soak up more flavors for eating.

5. Quinoa, Brown Rice and Flax Seed

Healthy grains are a great way to add dietary fiber to your eating plan. Not only is fiber important for a healthy digestive system, but these alternatives to wheat also contain natural sources of Vitamin B-1, Manganese and essential fatty acids. Quinoa and brown rice are great sides to a complete lunch or dinner mixed into a salad or standing alone. Flax seed can be added to almost any recipe or blended in a smoothie.

6. Berries

Blueberries, raspberries and blackberries are excellent sources of antioxidants. Fruits that are rich in color can aid in lowering blood pressure, enhance fiber intake, and promote health for those with diabetes. Berries are great added to a salad, over yogurt or steel-cut oats or blended into a smoothie.

7. Fish

Fatty fishes, including salmon, are a rich source of Omega 3s. Omega 3s contain myriad health benefits that are essential for a healthy senior diet. In addition to enhancing heart health, Omegas are known to aid in decreasing effects of rheumatoid arthritis, increasing bone density to avoid osteoporosis, and preventing the risk of memory loss with dementia and Alzheimer's. Baked or grilled salmon is easy to make and goes great with a variety of sides, salads and grains to make it suitable for all seasons.

While aging can bring complications with some of our favorite past-times, getting older does not have to put a damper on the way we eat. Eating a well-planned and balanced diet may reduce the risk of bone loss, stroke, heart disease, type 2 diabetes and some forms of cancer. Ensuring our meal selections are rich in vitamins and come from natural and organic sources will not only appease the pallet but will also add nutrients that are essential for promoting increased energy and aiding longevity.

The post 7 healthiest foods for seniors – and the rest of us appeared first on FamilyToday.