by Val Gokenbach DM, RN, MBA
Introduction
When we hear the word rhythm, most of us think of a great song with a great beat that makes us feel good when we listen to it. Born to be Wild by Steppenwolf comes to mind for me, especially with the volume turned up! It is however, this simple example that highlights the effect a rhythm can have on the human body. Outcomes of various rhythmic patterns can have a profound effect on the mind, body and personal success far more profound than the beat of a song. This article will explore the notion of rhythm and the effects, both positive and negative on the body and personal success. Strategies to improve these rhythms will also be included.
What are rhythms?
The term rhythm can be described as a strong, regular pattern of movement or sound. If you take a moment right now you may hear examples of such rhythms all around you such as the hum of a machine or someone walking. There are rhythms everywhere we look. In nature we notice the weather or seasonal changes. Animal behaviors, like bird migration demonstrate examples of rhythms. The human body is entirely driven by rhythms such as breathing, heartbeat, hormone secretions, and requirements for sleep, bowel and bladder habits. The maintenance of all of these rhythms is not only important for human success, it is critically important for human survival.
Origins of rhythms:
The origin of these rhythms begins with planetary changes that take place over the course of a twenty four hour period termed Circadian rhythms. The term Circadian derives from the Latin circa, meaning around, and diem, which means the day – around the day. If we understand these rhythms, we can use them to our advantage, especially in the evaluation and creation of personal rhythms we call behaviors.
The rhythms in the universe provide the basis for our personal behaviors. For example, we sleep and night and perform most of our activities during daylight hours. The choice of our personal activities however depends on our personal choices that have been influenced over time by our parents and life experience which ultimately define our values.
Values can be simply defined as our basic belief system and begin the framework for personal preferences and choices. As children, early contact with parents and other adults begins to shape our personal rhythms. In my case, with two parents who were school teachers, the value of education and wisdom channeled me to my doctoral degree and a commitment to life long learning. Health, religion, compassion, wealth and adventure are other examples of common human values in our society. Life experiences and social contacts also influence personal rhythms in behavior in both positive and negative ways. These choices can ultimately lead to the degree of personal failure or success in our lives.
Thought rhythms:
Probably the most powerfully influential personal rhythms are those of the mind, the way we think and the way we process information. It has been said that what calls us into action in our lives is desire, but what helps us achieve our goals is the belief in ourselves that we can accomplish the chosen goal. This belief in success is generated through positive thought rhythms. Unfortunately, most self-talk is negative. How many times have you looked in the mirror and said "I am so fat," or have you ever called yourself stupid when you made a mistake? For many people this negative talk becomes habitual patterns of thought rhythms that affect behaviors and can limit the attempt at new goals or the achievement of current goals.
As scientists become more fascinated and interested in the power of the human mind, research is beginning to produce some interesting evidence. It has been suggested that the notion of the process of thought is actually transference of energy fields known as thought forms which are sent out into the universe and react with other energy fields. Proponents of the law of attraction support the belief that we receive what we think from the universe based on our intention either positive or negative. According to the law of attraction, positive thought processes set us on a course to achieve what we believe we can. In response to this belief, we exhibit behaviors necessary to achieve the goal.
Thought rhythms and stress:
Habitual thought patterns also contribute to the degree of stress that we experience. I am sure you have come into contact with someone who worries about everything and remains in a high anxiety state for most of the time. Our society and way we choose to live also contributes to a stressful lifestyle. Busy schedules, multitasking and environmental pressures all contribute to this phenomenon. Most people, when asked, report that they experience some degree of stress on a daily basis, and four out of five people report regular periods of high stress on a daily basis. Illnesses such as cardiac disease, hypertension and even cancer can be attributed to stress.
Stress refers to any demand either physical or emotional placed on the body which causes the initiation of the stress response which kicks the body into a state of "hyper-drive." This heightened physical state does not allow for rest and recuperation of the body and ultimately severely limits the functioning of the immune system, alters hormone secretion, affects all body systems and can contribute to emotional manifestations such as depression.
The irony is that emotional stress is triggered by our thought processes secondary to a personal fear that almost never is realized. Marcus Aurelius has said "If you were distressed by anything external, the pain is not due to the thing itself, but to your estimation of it. And this you have the power to revoke at every minute." It is incredibly important for us to identify our stressors, compartmentalize them and control the stress responses.
To control my stress, I use a technique that I have devised for myself called the "Meditation Moment" or MM, which only takes a couple of seconds but is very successful in the identification and dismissing of stress Here are the four quick steps in the MM to help you analyze and control your stress.
1. When you feel stress, ask yourself what just happened?
2. Identify what in the event that is creating the stress
3. Identify why this is bothering you
4. Adapt a quick strategy to deal with the stress and dismiss it
Here is an example. You are stuck in traffic and will be late for work. Most of us experience this type of problem from time to time and it creates a great deal of stress in many of our lives. Here is the MM analysis and strategy. 1. What just happened? Unexpected traffic
2. What is causing my stress? Being late for work
3. Why is this bothering me? Worried about my status with my boss
4. Strategy: I have no control over traffic patterns and need to deal with them. The best I can do is to call my boss and explain the situation. Dismiss the stress and relax. After you become proficient in this process, you will see how often the stressors are minor and you will be able to train yourself to dismiss them without worrying about many of them.
Trifecta of Health
There is more to a healthy life than simply thinking positively and reducing stress levels. Proper care of our bodies increases personal strength and helps us endure what life throws at us. I call these three important components the "Trifecta of Health." They are exercise, sleep and good nutrition.
Exercise rhythms
The research about the connection of exercise to good health is irrefutable. Study after study links exercise to good health and happier lives; yet only a small percentage of the population engages in regular physical activity. Even in the elderly, exercise programs started as late as in the nineties have yielded phenomenal results with improved strength, body image and quality of life. Not only does exercise improve our physical strength, but also boosts the immune system, promote restful sleep, decreases stress and improves self esteem and emotional well-being.
Despite the push for the burn and no pain-no gain philosophies, the body does not need that much exercise to be healthy. Simply thirty minutes of cumulative exercise over the course of the day is all you need. Two keys to success however, are regularity and overload. Exercise regularity meaning repeating your workout at least four times a week and overload meaning working the body a little harder when the activity becomes easy. You can start today by marching in front of your TV for 30 minutes or turning on some music and just dancing in place.
Sleep rhythms
The second component in the "Trifecta of Health" is sleep which is tremendously vital to our health but not generally ranked as important as exercise or nutrition. When we are busy, sleep is the easiest thing to remove from our schedules but one of the most important to our health. The reality is that the lack of sleep has a profound effect on our personal health as well as our society.
Statistics show us that 50% of our population is sleep deprived on a regular basis. Longer work schedules, longer commutes to and from work, family responsibilities and elder care are some of the reason that can result in deleterious consequences. Over 100,000 automobile accidents a year are directly related to lack of sleep. Road rage and societal violence increase in situations of hyperirritability secondarily to sleep deprivation. Employers report decrease in employee productivity and about one third of drivers report dozing off while driving during the course of their driving experiences. Lack of sleep also decreases the stress threshold and increases the stress response.
Sleep is a time for restoration of the body and synthesis of mental thought processes so it is critical to improve the quality and amount of sleep. It is important to evaluate the quality of your sleep and take the necessary steps to improve it. This may be as simple as a new sleep surface for your bed or as serious as a visit to a physician that specializes in sleep disorders.
Nutritional rhythms
Although not usually thought of as a rhythm, if you would chart your diet for a week you would find distinct, habitual patterns of eating that may or may not be good for you. You may even find that you eat the same menu over the course of each week. Your dietary choices may be factor of lifestyle and time availability hence the advent of fast foods. Whatever the case, in order to change your nutritional rhythms, you must first know them as well as understand the underlying reason for your choices. It is helpful to periodically keep a diet diary where for one week, you write down everything you eat, the times you eat it and what you where doing at that time.
Wherever you notice excessive snacking or unhealthy meal choices, find an alternative that you can easily fit into your life. For instance if you snack when you get home from work before dinner because you are very hungry at that time, keep a piece of fruit in your car to curb your appetite and hold you over until dinner. If you snack in the evenings you may be able to find an activity that interests you to keep you away from the food. This should be something that requires the use of your hands.
As you build your health eating rhythms, remember to incorporate the concepts of variety (mix up your food choices), balance (the right mix of nutrients) and moderation (portion control). You can eat anything as long as it is in moderation. Also remember the concepts of calories in should equal calories out especially if you are looking to lose weight. It is best not to make your diet a "science project" that is impossible. Simply cut back a little on the calories and kick up the activity. Start slow and celebrate your successes!
Just a note on hydration Water is not generally considered a nutrient yet it is vital to all physiological functions in the body. Next to air, it is the second most important element of life. The body can survive for several weeks without food, but only several days without water.
The average adult needs eight to ten, eight ounce glasses of water a day ingested over time, even if you are not thirsty. By the time you begin to feel thirsty, you are already beginning to dehydrate and are about ten percent behind in your fluids. Replace your fluids with water only and not high sugar drinks, sodas, coffee or tea. These have a tendency to further dehydrate you.
Rhythms and success
Our beings are a combination of physical, emotional and spiritual components working together in a holistic way throughout the course of our lives. In order for us to perform at our best and achieve all we want to achieve, all of our rhythms must be working together in the harmony within the holism of which we are.
One of the first steps to personal growth and success is being the best that we can be which starts with the understanding of who we are and how we function. Focusing on personal rhythms provides us a framework for analysis and thinking that can guide us to the creation of healthy rhythms to keep our bodies and minds as sound and strong as possible. It is that strength that will help us overcome challenges and sprint toward our desired successes. In you quest for all you want to achieve in your life; you will never reach a finish line. Life instead is a journey that will continue through this exciting twisting path. Create your own healthy rhythms and enjoy the beat that is so uniquely you!
References
Johnson, R.J. (July, 2005). Saying no to negativity. Canadian Journal of Health and Nutrition, 273(2) 56-57.
Hinsz, V. B. (2004). Repeated success and failure influences on self-efficacy Social Behavior and Personality, 32(2). 191-197.
Mason, keith. (Dec, 1998). The power of thought over the physical body. Positive Health, 35, 21-23.
Nourie, D. (Sept. 2001). Your Internal clock Children's digest, 51 (6), 10-11.
Smoensky, M., Lamberg, L. (2000) The Body Clock: Guide to better health. Henry Holt & Company.
Taymour, Qabazard. (Feb. 2005). You are what you believe. iPositive Health, 108, 16-18.
Posted: 07/11/2009
