Articles
Browse every published article connected to Roberta Mittman, with exact attribution and full-archive search.
Articles
Browse every published article connected to Roberta Mittman, or search within this exact expert archive.
Neck pain is one of the most frequent reasons people give for coming in to my office. Persistent neck pain, if left unaddressed, is a problem that not only decreases productivity at work but cripples quality of life after-hours.
"Health is wealth." You've heard the saying, but do you believe it? I absolutely do! Over and over again, I've seen my patients and coaching clients reap professional and financial benefits after adopting wise self-care practices. It makes perfect sense when you think about it. Those who invest in their own wellbeing have the mental and physical energy it takes to catapult their careers to the top. On the other hand, those who neglect themselves often move through the workday feeling unfocused, sluggish, or achy and even show signs of mild depression. (Sound like anyone you know?)
Vacations are all about "R and R," rest and relaxation. During my recent vacation, though, I learned they can also give us another "r"--renewal that lasts even after returning home. The fresh thinking I gained from this trip is too good not to pass along. Here are two great ideas I picked up from the experts during my stay. Evaluate my week in a new way--with colors. The owner and director of the ranch gave a talk about her life and philosophy. She shared her strategy for keeping balanced with priorities mindfully in place. - Write your planning calendar in pencil.
"Honor where you are." Chances are you've heard this guideline for wellness before. It's a concept common to eastern modalities such as yoga and is evidenced in western psychology as well.
If you're ready to start on a journey to renewed mental and physical wellness, these questions are a great road map. Curious where this leads? Grab a paper and pen, and let's begin. Question 1: What do you hate most about your body? a) List the body part(s) that you wish you could change. b) Label each of the parts you listed with one of these choices:rn--D: There's a permanent disabling condition that keeps it from functioning well.rn--A: It needs treatment or other attentio I've not been able and/or willing to give.rn--U: It works fine but is unattractive.
"I'll have what she's having!" Remember that famous order from "When Harry Met Sally"? Yes, I know nutritional supplements are not exactly what Meg Ryan's fellow diner was thinking of--wink--when she said "I'll have what she's having." Still, I think of that line and smile when my patients and coaching clients ask, "Roberta, you're always so energetic and healthy. What supplements do you take to prevent getting sick?"
Ever think that pain, discomfort, and other symptoms all feel worse when you're stressed? You're not alone...and you're right on the money! In fact, various studies have shown that anxiety, stress, and other emotional conditions can actually decrease the body's immunity and leave us open to illness, from the common cold to heart conditions.
It's true that overexposure to the sun can lead to skin damage. But there's a flip side to that story: Not all sun exposure is excessive. Yes, you CAN have your sun and go burn-free, too. In fact, you should make a point of including a little sunshine in your routine every day.
Happy New Year! We are entering the Chinese New Year. The Year of the Snake officially began on February 10th. Celebrations across the country and the world have ushered in both a new era and the special qualities its banner animal brings. In the Chinese tradition, each year is dedicated to one of twelve specific animals: Dragon, Horse, Monkey, Rat, Boar, Rabbit, Dog, Rooster, Ox, Tiger, Snake, and Ram. Each of these animals is thought to bestow its characteristics specifically on the people born in that year but also on the year in general.
The problem: Constant high-level stress and worry can trigger too much cortisol production, making us age faster, gain unwanted stomach fat, and feel too fatigued to enjoy life. The goal: Prevent adrenal burnout and all of these emotional and physical repercussions by reducing stress. You've probably heard tips about reducing stress before. Today, let's address some of the more unusual or surprising steps you can take to ease stress. As you'll see, good self-care is more than just another task to check off your endless to-do list--it can even be enjoyable. A nose for calm
How about a little holiday pop quiz? I'm thinking of a gift that has these qualities: It doesn't have to cost a dime, yet is priceless; you may not recognize that you already possess it until you, or someone close to you, loses it. What is it? Drum roll, please. It's your health.
Sniff! Itch! Wheeze! The evidence is all around us lately. Even people whose allergy symptoms are normally mild to nonexistent are showing signs of allergic reaction this spring. How are you holding up? If you're like many allergy sufferers, the 2012 season is shaping up to be one of the most challenging ever--sneeze!
Stressed? Feeling uneasy? Bowel routine slightly off? Experiencing digestive grumbling, "butterflies in your stomach," cramps, or heartbu ? Any of these common discomforts can be a sign of disturbance in your enteric nervous system (ENS). What? You've never heard of it? You're not alone. As important as this system is, it is often overlooked. Today I'd like to shed some much-needed light on what your ENS does.
As a college student, I fell prey to a cigarette addiction. Many years later, I'm still not certain how the habit took hold, though it probably involved stress, friends who smoked, and lack of information about the dangers. Regardless, I soon realized this behavior's power over me. My efforts to stop proved to be ultimately successful (whew) but certainly very challenging.
Think about the basic mechanics of your car. It has an engine that needs to run smoothly in order to keep all the other systems moving along. And most automotive hoses are designed to move fuel, air, wastes, and information in one direction only without blockages and mishaps. Well, your body operates in much the same way. The "engine" that runs everything else is your digestive system.
Who said you must lose weight to be healthy? They were dead wrong. It's time to realize that you must get healthy in order to lose weight, not the reverse. The diet mentality doesn't work, often using recommendations that are boring, restrictive, and unsatisfying, if not downright unhealthy. And chances are, if you've been on diets before, you've lost and regained the same amount of weight over and over.
The gift of what, you ask? It's plasticity, and it's a characteristic whose discovery revolutionized the way we think about the brain. Neural plasticity is the brain's ability to adapt to changing conditions. Years ago, we thought that after the earliest years of life were past, the human brain remained in a relatively fixed form. In other words, it used to be assumed that an adult brain no longer could change and grow in the many ways a younger brain could.
For the vast majority of us, daylight hours are spent at our desks, either at a workplace or at a home office. I often hear from patients at my Park Avenue Center for Wellbeing and from coaching clients that time clocked at our desks feels somehow disconnected from the rest of our lives--and especially from health and wellness. It becomes routine to neglect our own self-care in the name of moving ahead. But at what cost? Focusing on career to the exclusion of all else can create all sorts of physical and mental stress.
Do you view the annual resolution challenge as a reason to move ahead--or a reason to punish yourself for being a serial nonachiever? Please stop beating yourself up. Instead of attacking or blaming, turn your energy to action. How? You can break the cycle of anticipation and disappointment by identifying what went wrong and using that knowledge to forge a new plan. My 3Rs technique--Recognize, Reframe, Reclaim--can help you do that.
If my observations at coffee shops, airports, and checkout counters are accurate, many of us are wild about the flavor of chocolate. And yes, I'm one of them. If you are too, I have great news: You do not--do not!--have to swear off your favorite treat to remain committed to healthful eating.
Summer is well underway already. Particularly at this time of year, the sun--and both the damage and the benefits it can offer--is intense. Are you taking good care of your skin? Here are twelve must-know facts and guidelines about the sun and your health. - The difference between the rays: In terms of skin health, sunlight comes in two types: UVA rays(think "A" for aging) and UVB (think "B" for burning) rays. The UVBs can be the damaging ones you hear so much about.
In my work as a holistic practitioner and weight loss and wellness coach, as well as my personal life, I've seen that the right tools can turn resolutions into milestones that can ultimately work for you. But often, those goals must first be customized to fit your lifestyle and your health. How would you like a clean slate, a second chance at New Year's-style renewal with some gentle, me-focused resolution ideas? Tailor them to YOUR perfect fit. January might be nearly over, but you still have plenty of opportunity to claim greater health and contentment this year.
Ah, spring is here. While April brings an official welcome to a fresh, new season, experts predict this spring will be one of the most uncomfortable of all time when it comes to allergies. The reason? We didn't have much of a winter. The mild conditions most of us experienced have brought forth a lovely display of early budding and blooming of trees and flowers (and shortly, grass)--and also encouraged more pollen to circulate in the air while shortening those freezing periods that normally kill off many mold spores and other allergens.
The fight-or-flight reaction is one way the body physically reacts to emotional stimuli. It's an entirely natural reaction that, in the wild, can literally mean the difference between surviving or falling victim to any number of threats. When your body reacts with fight-or-flight too often, though, the response can lead to tension and the damaging effects of stress. The 3Rs technique is a great solution to this type of stress. These steps can work right alongside therapies such as NET to help you maintain your gain control of an overactive fight-or-flight response:
Everywhere you look these days, "green" is catching on! And no wonder. Green principles in action mean more conscientious, responsible, and healthful living. What does it mean to "go green"? The goal of "going green" is to minimize harm to the Earth by maintaining its natural ecological balance and preserving its systems and resources. Going green is a big step toward guaranteeing a healthful future free of critical shortages, wasted landscapes, and damaging toxins.
There can be no question that Facebook, Twitter, LinkedIn, and any number of other social networking sites come with benefits. With countless users worldwide, and more joining daily, it's clear social media is a force to be reckoned with. But are you getting more than you bargained for? Psychologists now recognize that for some users, the world of social media comes with dangers. Symptoms ranging from the relatively minor (mild disappointment) to the most serious (thoughts of suicide) are widespread enough to net a new diagnosis: Facebook depression.
Stress, a cascade of physical reactions to an overload of the hormone cortisol, can wreak all manner of damage on the human body. Your best defense? Understanding what causes it (and there are many triggers) so you can take steps to prevent those negative effects.
So you know to limit your sun exposure. You protect your skin from the toxins and irritants that come with smoking and harsh personal care products. You even feed your good skin with a healthful diet. Is there anything else a person can do to keep the glowing, supple skin of youth? Absolutely. Once you've made sure what you take into and put on your body and skin are beneficial, the world of supplements can offer a little extra help in your fight against the outward signs of aging.
Do you dream? Good question, especially if you are wondering about the quality and quantity of your sleep. A "yes" answer is what we're looking for. Remember the four stages of sleep? Phase One is the preparation stage during which your brainwaves and blood pressure slow and muscles relax. Phase Two is marked by further physical relaxation and increased brain activity including REM ("rapid eye movement"), which often leads to vivid dreams. Phases Three and Four are the revitalizing and healing deep sleep stages during which your brainwaves reach their slowest, most regular pattern.
You've heard about many of your body's systems--immune, nervous, digestive, excretory, skeletal, circulatory--before. But I wonder whether you're aware that there are other powerful systems working to keep you in healthy function every day. At least two hardworking vital systems, lymph and enteric, are largely forgotten. You're committed to good health, so of course you want to know more about how to keep these mysterious networks in top condition, right? Let's start with a very brief overview.
If you're a headache sufferer, you know that there are times when it's virtually impossible to look, feel, think, and live your best. Debilitating headaches can cripple your personal as well as professional life, often resulting in postponing activities, deadlines, and daily tasks for hours or even days. My 3Rs are great for identifying solutions to the headache problem. Even if just one technique works for you, it's a gift that can help put your wellness back on track. RECOGNIZE what's fueling your headaches.r
What's so important about getting those zzzzzz's? Think about the last time you woke up after a really good night's sleep. Remember how energized and refreshed you felt? Your body's natural daily cycles of expansion, activity, and growth are taxing. Periods of nightly restorative rest and repair actually reverse that wear and tear. When allowed to recover from those normal but significant demands, your body rewards you by delivering optimal levels of health and efficiency. What happens when that opportunity for R-and-R is taken away?
I'm excited about my new way of looking at eating. I've decided to totally eliminate the concept of "bad" foods. I refuse to feel guilty if and when I splurge. And so far I've resisted the impulse to buy every tabloid that highlights a new fad diet modeled by a svelte, bikini-clad starlet. I didn't always have such a healthy attitude toward food, though. I admit, at some point in my life, I may have made some of these familiar statements: - "I'm on a diet and shouldn't have any treats. Eating during the holidays is like navigating landmines."r
By now many of spring's signature trees have shed those pretty but irritating blossoms--and the clouds of pollen that come with them. Perhaps the worst of the spring allergy season is behind us. (At least, we can hope so.) Maybe now's a good time to give your home a thorough spring cleaning to rid it of those remaining irritants. In fact, keeping those molds, pollens, and other triggers out of your indoor air is always among my first advice to allergy sufferers.
The trees are budding, the temperature is rising (at least in the East), and-- Ahh-choo! Seasonal allergies have arrived. But I'm here today to tell you it is entirely possible to tackle spring's irritants head-on--and feel much more comfortable this season. You really can put severe congestion, fatigue, sneezing, and itchy, watery eyes in the past if you take it one baby step at a time. The key to managing a significant change is to adopt just one new idea each day. Ready to pick one? Here are my top 5 quick fixes for navigating allergies. Fix 1: Your Indoor Air
As a licensed, nationally board-certified acupuncturist, I love that 5000-year-old healing practices have an important role in so many modern lives. Another valuable nugget based in ancient Chinese medicine? The idea that everything important begins with one force: qi. Qi (pronounced "chee"), in Chinese medicine, is the life energy driving the Universe--both that outside us and that within us. It is your essence, and it's responsible for your balance and health. Your happiness, peace of mind, and wellbeing all reflect the flow of qi throughout your body and life.
Your skin is like every other part of the human body: It needs the right conditions to perform at its peak. To maintain youthful skin as we age, it's imperative to stay healthy and provide those cells with the nutrients they need to be strong and defend itself again changes and damage that come with aging, pollution, and toxins.
Maybe you already know some of the symptoms and triggers of seasonal affective disorder ("SAD"). Maybe you recognize that your own winter-season negativity and inertia are, in fact, evidence that this condition is at work in you. That's good! The only way to begin aleviating SAD is to first recognize it. But after that...what do you do?
It's probably no secret to you that bad computer habits can lead to neck pain. But when it comes to the workaday world, the truth is, computer usage is not the only pain in the neck. Even people who don't spend a lot of time with computers end up with neck stiffness and strain at the end of a long day at work. Here are three more common causes of neck pain--and, even better, a few simple tips that can help you prevent the pain from starting. Cause 1: You hold the phone between your neck and shoulder to multi-task.r
All too often I hear, "If it's not broken, why fix it?" When you're referring to an old refrigerator or an outdated computer, it's a valid decision to avoid investing more time and repair than the item is worth. Maybe you'll be able to squeak by until it breaks down. Then, at that time, you can throw it out and replace it with a newer model. But when it comes to your body, "If it's not broken..." thinking can backfire. Sometimes, it is downright dangerous. Why? Because, just as with that old refrigerator, if you ignore warning signs, sooner or later problems will catch up.
In today's hectic world, heightened stress--and the physical and mental detriment it brings--is so common, some wellness experts call it epidemic. Remember the "fight or flight" response? Even after there is no longer any real threat to survival (you have outrun that bear, for example), the body may continue to have that very same response. Encounter enough threats--whether real or perceived--and the body actually becomes programmed to respond to lesser triggers.
Chances are, you share a special quality with Gwyneth, Jennifer, Demi, and Julianne--or for you men, make that Hugh, George, Johnny, and Brad. You, these stars, and I all belong to The Over-40 Alliance. We're bound together in the age category. (Not the body category, darn.) Unfortunately, many people over 40 don't feel comfortable here. Moving uncertainly through this uncharted territory, you might find yourself downright lost.
What am I hearing most often these days from patients at my wellness center and coaching clients across the country? Food confusion! Real information about what's nutritious and healthful gets lost in all the advertisements, false claims, and myths swirling in the media. Food fads come and go as fast as the fashions on Heidi Klum's TV show. One day a food is touted as the next great cure for whatever ails. But before you know it, "It's out" like last year's shoes.
Getting older? It's inevitable (but it sure beats the alte ative). Looking and feeling older? Now that's optional. You can choose to be energetic, trim, and vital--at any age. There's a lot of misinformation out there, though. Let's explore some common myths about aging and its relationship to mindset, fitness, and nutrition. Once you see through these fallacies, you're ready to take action. Kick unpleasant thoughts about getting older to the ground! Myth 1: It's too late.r
It's Monday morning, and you struggle to wake up. The week is just starting, but already you're feeling weary and bloated--like you need a vacation. You thought you were getting a "weekend," but instead you are suffering from WEAK ENDS, departures from the routines that keep you feeling alert, sound, and fit during the week.
The month of December, like any other time of year, can come with a different vibe for each of us.rn - a time to be grateful and enjoy the company of friends and family - a celebration season full of parties, laughter, and shopping for presents - a period of anticipation, looking hopefully forward to a fresh year and new perspective - a solemn time of spiritual reflection, meditation, and reconnecting with heritage - a year-end nightmare of looming deadlines, pressure, and obligations - a marathon against store crowds, with overspending and exhaustion at the finish line
You've heard the wisdom a thousand times: "An apple a day keeps the doctor away." There's a lot of truth in that saying. Fuel your body with a balanced, nutritious diet, and you're likely to avoid many a painful, inconvenient health concern. So it may come as no surprise that, like so many other conditions, back pain--whether acute or chronic--responds well to healthful changes in diet. Eat your way to pain control!
More often than you may realize, a negative mindset makes the difference between achieving a goal--whether related to health, career, personal relationships, or any other area--and failing to reach it.
Chances are you've heard about detoxification in the media, in health food stores, or from people you know. "Going on detox" is all the rage. Consumers are bombarded with information and product marketing that make detoxification seem like a radical process. Here's the truth: A healthful detox approach is neither extreme nor harsh. Ideally, detox merely optimizes working conditions for your internal systems, smoothing the way for your body to eliminate the wastes and irritants that have built up. After a successful detox program, my patients often report - increased energyr
There's no denying, the road to seizing a goal can be rough. And when the prize is something you've reached for before (perhaps even more than once) but not yet grasped, it can feel even harder. Past obstacles and underlying fears can sabotage our efforts, making the effort seem futile.