Loneliness is an emotional state in which a person experiences a powerful feeling of emptiness and isolation. Loneliness is more than the feeling of wanting company or wanting to do something with another person. Loneliness is a feeling of being cut off, disconnected and alienated from other people. The lonely person may find it difficult or even impossible to have any form of meaningful human contact. Lonely people often experience a subjective sense of inner emptiness or hollowness, with feelings of separation or isolation from the world.

• "I'm surrounded by so many people every day but I feel strangely disconnected from them."
• 
  
• "I used to have a big family and now am down to a few aunts and uncles."


• "The friends I have had moved on and got married. I must have done something to deserve this."


• "It's 3 a.m. here. Just woke up next to my boyfriend and felt so incredibly lonely and sad."

• Lonely people have blood pressure readings that are as much as 30 points higher than non-lonely people.


• Women with advanced breast cancer live twice as long when they join a support group, according to Dr. David Spiegel, a Stanford University psychiatrist.


• According to Ohio State University researchers, having close friends helps keep your immune system strong during times of stress.

• Joining a club, organization or other group that interests you (book clubs, quilting clubs, garden clubs, and adult sports teams, for instance)


• Volunteering for a charity, and making friends with other volunteers


• If you are retired, going back to work part-time, simply for the sake of meeting new people


• Making an effort to re-establish or make stronger ties with family (even those that may live across the country)

Guardian Unlimited: Anybody There?

Bottom Line Secrets: The Special, Very Special, Gift of Friendship -- Made Easy

Boston Globe Online: Loneliness Can be the Death of Us

Senior Journal March 28, 2006

Wikipedia - Loneliness

• Become creative
• Develop problem-solving skills
• Relate to others
• Discover their own passions
• Adjust to school settings

• Connect with family, friends or new acquaintances
• Reflect inwardly
• Learn a new skill or hone an old one
• Relax and de-stress
• Be creative

• Window shopping
• Calling a friend for a chat
• Flipping through a magazine
• Putting on some music and dancing
• Going for a walk
• Drawing or painting a picture, or making something out of clay
• Doing something you enjoyed as a kid (carving a pumpkin for Halloween, for instance)
• Playing a board game
• Singing a song
• Playing with your pets
• Daydreaming
• Writing something (a poem, a note to your spouse, a letter)
• Joining an adult sports league

Good, Old-Fashioned Play Just What American Kids Need

MedicineNet.com

The Power of Play

1. Lean Beef or Chicken (ideally free-ranged)
   Adding a little protein to every meal is essential to keep your organs functioning and your energy levels up. Lean protein also contains tyrosine, an amino acid that helps your brain produce the chemicals norepinephrine and dopamine, which improve your mental function. Turkey, pork tenderloin, eggs, shellfish and sardines also contain tyrosine.


2. Black Beans
   Complex carbohydrates like those in black beans and other legumes help keep your blood sugar levels balanced throughout the day, providing a steady, slow-burning source of energy to make you feel awake. Plus, black beans are a rich source of iron, an integral part of hemoglobin, which transports oxygen in the body, and key enzyme systems for energy production and metabolism.


3. Seaweed
   Seaweeds like kelp, wakame, arame and dulse can be found in Asian grocery stores and health food stores. It can be eaten dried, straight out of the bag, or added to soups, salads and vegetables. Seaweed contains the broadest range of minerals of any food--the same minerals found in the ocean and in human blood. It also contains pantothenic acid and riboflavin--two B-vitamins needed for your body to produce energy.


4. Almonds
   These tasty nuts are rich in manganese and copper, both of which are essential cofactors of an enzyme called superoxide dismutase. This enzyme helps keep energy flowing by inhibiting free radicals inside cells' mitochondria (the energy-producing area of cells). Plus, they also contain riboflavin, another important component of energy production.


5. Water
   We know, it's not really a food, but it's so important that we decided to include it anyway. Water is necessary for your body to produce energy, including digesting, absorbing and transporting nutrients. If you don't drink enough of it, your cells will be less able to receive the nutrients they need for energy, leaving you feeling sluggish. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.


6. Cantaloupe
   This melon is an exceptional energy food because of its combination of vitamin B6, dietary fiber, folate, and niacin (vitamin B3). The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable.


7. Kiwi
   This tiny fruit often gets overlooked in favor of the more common apple or orange, but it packs a powerful punch. With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. One study found that women with low vitamin C levels felt more energized after receiving vitamin C daily. "They felt better and they had more energy," said Carol Johnston, PhD, assistant professor of food and nutrition in the family resources department at Arizona State University. Other foods rich in vitamin C include raw red or green pepper, broccoli, strawberries and Brussels sprouts.


8. Oatmeal
   This morning favorite is loaded with soluble fiber, a key to slowing down carbohydrate absorption and keeping blood sugar levels steady. "A fiber-packed whole grain cereal, oatmeal is your best breakfast choice for long-lasting energy," says William Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences/Veterans Affairs Medical Center.

The World's Healthiest Foods

Prevention: Feast on These High-Energy Foods

Men's Fitness: Energy-Boosting Foods

• Sprains and strains
• Tendinitis
• Fractures
• Dislocations

• Damage to your rotator cuff
• Nerve damage
• Muscle overload
• Stress injuries to your bones

1. Bench Press
   
   The bench press helps to tone and build your chest muscles, but if done incorrectly can cause damage to your rotator cuff and shoulders. (And without a spotter it can result in a serious or even deadly crushing injury!)
   
   Correct Technique: To keep your shoulder joint free from injury, keep your elbows at the horizontal line of your body (do not let them drop down below your body line). And of course, always use a spotter who can help you if the weight gets too heavy.


2. Leg Extension
   
   The leg extension works the quadricep muscle (on the front of the thigh). The major injury risk is in extending your leg too fast or too hard, which can cause you to overextend your knee.
   
   Correct Technique: Protect your knees during the leg extension by keeping a 90-degree angle between the thigh and lower leg, then extending your leg smoothly. Do not "kick" your leg out or lock the knees when they're extended, as this can cause excessive stress on the knees.


3. Lat Pull-Down
   
   Lat pull-downs work a muscle called the latissimius dorsi, which is located in the outer chest wall. If done incorrectly, this exercise can cause injury to the neck and shoulders.
   
   Correct Technique: You have probably seen people in the gym doing a lat pull-down by gripping the bar widely, then pulling it down behind the neck. This is incorrect, as it places excess stress on the neck and shoulders. The safer and more effective technique is to use a narrower grip on the bar, and pull it down to the front of the chest while keeping your back straight.


4. Biceps Curl
   
   The biceps curl helps to strengthen and build the biceps (located in the front of the upper arm). This exercise poses a risk of injury to your elbows if done incorrectly.
   
   Correct Technique: While doing a bicep curl, always keep your wrist straight and rigid. If you flex your wrist while you bend your elbow it can cause injury to your elbow. Also be sure to release the curl smoothly to avoid overextending your elbow.


5. Dead Lift
   
   The dead lift can help to strengthen your lower back, hamstrings, gluts and calves. If done incorrectly, however, it can strain the back.
   
   Correct Technique: Bend forward at the waist with your arms straight toward the floor. Be sure to keep a natural curve in your lower back and a slight bend in the knees to protect your back and avoid overextending your knees.


6. Squats
   
   Squats help to tone your gluts, hamstrings and quadriceps muscles. However, if you squat too far or don't have your weight centered correctly, it can cause injury to the knees.
   
   Correct Technique: Lower your body as if you're going to sit in a chair, keeping your weight over the heels or mid-foot area. Lower to about a 90-degree angle, no farther, then slowly raise your body back to a standing position.


7. Leg Press
   
   The leg press works the front and back of the thighs, the calves and the buttocks, but can cause injury to the knees if the proper technique is not used.
   
   Correct Technique: As you press your legs out, make sure the kneecap follows the foot (don't allow your knees to come too close together) and the thighs do not drop below a 90-degree angle to the knees. Both of these tips will help protect your knees from injury.

• Keep your body in a neutral position. This means that your joints are naturally aligned, reducing your risk of stress and strain on the muscles, tendons, and skeletal system and developing a musculoskeletal disorder (MSD), according to the Occupational Safety and Health Administration (OSHA). To achieve a neutral body position:
  
  
  • Adjust your chair so your thighs are parallel with the floor.
  • Choose a chair that supports your back, including the curve in your lower back (if not, place a rolled up towel or pillow behind your lower back for support).
  • Your hands, wrists and forearms should be in-line and roughly parallel to the floor.
  • Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).
  • Your elbows should be close to your body, bent at a 90- to 120-degree angle.
  • Your shoulders should be relaxed and upper arms hanging naturally next to your body.
  • Your feet should be flat on the floor or supported by a footrest.
  • Your chair should be well-padded.


• Move around often. Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. About every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.


• Reduce repetitive movements. Movements that you repeat over and over (such as answering the phone or reaching for a book) can lead to strains and stress. Reduce unnecessary movements as much as possible by keeping items you use often within arm's reach and using tools, such as a phone headset, to reduce repetitive movements. You should also alternate the hand you use to operate your computer's mouse.


• Keep your computer monitor in a healthy position. This means directly in front of you, but at least 20 inches away. The top of the screen should be at or below your eye level, and it should be perpendicular to the window (to reduce glare), according to OSHA.


• Look away from your computer screen often. Focusing on a computer screen for too long can lead to dry eyes and eye fatigue. Be sure to change your focus often, looking at a point in the distance, and blink regularly to keep your eyes moist.


• Use a document holder. It should be at the same height and distance as your computer monitor (holders mounted to the monitor are ideal).


• Keep your keyboard and other office accessories clean. Keyboards, phones and other office equipment are breeding grounds for germs. Desks themselves can even harbor more bacteria than a toilet seat!


• Declutter your desk. About 40 percent of U.S. office workers say they are "infuriated" by too much clutter on their desks. Save yourself this mental strife by taking a few minutes each day to go through papers. Throw away those you don't need and file those you do.


• Don't keep junk food at your desk. The temptation is simply too high to eat the junk, and subsequently feel sluggish, tired or guilty. Instead, keep a supply of healthy snacks nearby to satisfy your hunger in a smart way. Great snack ideas include cut-up vegetables, a few nuts, fresh fruit, a hard-boiled egg, etc.


• Make your desk your own. While keeping away from too much clutter is good, adding a few items that mean something to you will make your desk more enjoyable to work at. Some items to consider include a few pictures of family or friends, a plant, inspirational posters or paintings for the wall, and any other mementos that make you feel good.

International Journal of Obesity and Related Metabolic Disorders. 2003 Nov;27(11):1340-6.

American Journal of Preventive Medicine. 2005 Aug;29(2): 91-97.

U.S. Department of Labor, Occupational Safety and Health Administration

America on the Move

1. Eat Hot Peppers
   
   Adding red chili peppers to your food "could contribute to the dietary management of obesity," said Angelo Tremblay, a Universite Laval obesity nutrition professor.
   
   That's because capsaicin, the active component in chili peppers, is thought to play a role in curbing appetite and boosting metabolic activity.
   
   "Maybe you can have the same effect with curry, so go to your favorite Indian restaurant," Tremblay continued. However, researchers are still trying to determine if this effect, noted in animal studies, applies to humans.


2. Eat Smaller Meals More Often
   
   By breaking up your meals into four or five (or six or seven) small meals, instead of the typical three, you are keeping your insulin levels under control for the entire day. Out-of-control insulin levels can lead to fat accumulation.
   
   Not only that, but your body burns calories while it digests food. So, the more often you digest, the more calories you will burn.


3. Drink Lots of Water ... Preferably Cold
   
   If your body is dehydrated, it will not burn fat efficiently and it could lead to sugar cravings and fatigue. The typical recommendation is to drink eight 8-ounce glasses of water a day ... but according to some experts you should make sure it's cold water.
   
   "Drinking eight ounces of cold water can burn off an additional 9.25 calories as compared to room-temperature water," says J.T. Kearney, Ph.D., an exercise physiologist.


4. Eat Sufficient Protein
   
   Your body burns about 10 calories digesting every 100 calories of protein but just 4 calories for the equivalent amount of carbs. In other words, just the process of digesting protein burns a significantly greater amount of calories than does digesting other foods.
   
   "A protein-based meal will elicit a thermic effect that is close to 30 percent of the total calories itself," says Jack Groppel, Ph.D., co-founder of LGE Performance Systems in Orlando, Florida.
   
   However, be sure you don't overeat a high-calorie protein source, such as a bacon double cheeseburger, as this would be counterproductive. Instead, eat smaller amounts of protein, such as eggs, bison, poultry or lean ground beef, regularly throughout the day.


5. Eat Cinnamon
   
   U.S. Department of Agriculture researchers have found that eating one-quarter to one teaspoon of cinnamon with food can boost your metabolism 20-fold, by making your fat cells more responsive to insulin.


6. Do Your Cardio Workout Last
   
   According to Ken Fitzgerald, owner of Lift Gym in New York, you should do your strength training before cardiovascular work when you're at the gym. This is because it takes your body 15 minutes to warm up enough to burn fat. If you jog for 30 minutes, then, you are only burning fat for 15. However, lift a few weights first, and your body will be warmed up and able to burn fat for the entire 30 minutes.


7. Work Your Muscles
   
   The greater your muscle tone, the more calories you burn -- even when you're at rest. So some type of weight training should be a non-negotiable part of your workout routine.


8. When You Can ... Fidget
   
   Purposely moving around whenever you can, by stretching your arms, changing posture or standing, burns more calories than unconscious fidgeting, according to Mayo Clinic researchers. They found that this conscious activity (which they call NEAT, or non-exercise activity thermogenesis) can burn an extra 300 to 800 calories every day.

Obesity Research,13:596-607 (2005)

Chilis Can Curb Appetite

7 Ways to Burn Fat Faster

Men's Fitness: Burn Calories Without Breaking a Sweat

• Seven out of 14 door handles
• Six of 14 pens
• Six out of 15 light switches, TV remotes and faucets
• Five of 15 phones
• Shower curtains, coffee makers and alarm clocks

• Dried semen on the bedspread and urine stains on the walls of a $300-a-night room in "one of New York's finest hotels."
• Trails of urine on the bedroom carpeting in a well-known Miami hotel.
• Traces of urine on the walls, bedspread, chairs, bathroom vanity stool and carpeting near the bed at a four-star resort.

1. Wash your hands regularly and often. This is particularly important before eating, touching your mouth, eyes, nose or face, and after you've been out.


2. Choose rooms that cost over $50 a night. Although the ABC News study found contaminants in rooms of all price ranges, University of Arizona microbiologist Charles Gerba, PhD, who's also known as "Dr. Germ," believes spending a little more may pay off.
   
   "I did a study about seven years that found if you paid more than $50 a night, there was a much greater chance that the room was regularly disinfected. Rooms under $50 weren't."


3. Take off the bedspread. The bedspread is usually full of contaminants, as it's often not cleaned in between guests.


4. Pack your own sheets. If you're concerned about what may be on the hotel sheets, just bring your own. Alternatively, sleep in long-sleeved, long pants pajamas and check the hotel sheets for rust-colored stains, which may be a sign of bedbugs.


5. Carry with you, and use, sanitizing wipes. Use them to wipe down surfaces that may contain germs, such as the TV remote control, light switches, bathroom faucet, and coffee maker handle.


6. Ask for an allergy-free room. Some hotels have rooms that keep dust mites, allergens, and perhaps other germs, to a minimum. Other hotels have "allergy packs" that provide the guest with special pillows and mattress covers (which may be cleaner than the regular variety).


7. Pack rubber thongs (flip-flops) or slippers. Wear them at all times in the hotel room, rather than walking barefoot.

CNN.com September 29, 2006

ABC News: What's Hiding in Your Hotel Room?

MedicineNet.com: Germs are Everywhere -- Really

Reader's Digest

• Eat a good breakfast. Ignoring conventional wisdom, I never used to eat breakfast (mainly out of sheer laziness). Now I make it a priority to eat a healthy and balanced morning meal, and I've experienced major benefits - more energy, less hunger, less desire to overeat later on. My standard breakfast is oatmeal, fruit and a glass of soy milk. Eat a balanced meal that will propel you into good food choices for the rest of the day.


• Eat smaller portions. This habit took me a while to get used to, since I spent so many years overeating. In my house, there are two sizes of plates: mini and humongous (like wok-size humongous). I decided to only use the mini plates, utilizing dish-space psychology to my full advantage. Now my body and mind have adapted to healthier portions. Eat one serving on a smaller dish, eat slowly, and allow your body time to feel full.


• Choose the healthier foods. I try to stick with whole wheat pasta, soy milk, brown rice, low fat yogurt, multi-grain bread, etc. instead of their counterparts. That way I consume foods with their maximum nutrients. Next time you go grocery shopping, look for healthier equivalents to your household staples.


• Drink lots of water. My reusable plastic water bottle has become the best friend that I bring everywhere. Drinking water has so many health benefits, including curbing the desire to snack between meals. So instead of soda and juice, reach for the water.


• Enjoy healthy snacks. Snacking between meals is fine when it's with fruit and vegetables. I go through bags of baby carrot sticks, and love them! Apples and oranges are also great have around, and easy to carry in my purse. It's pretty straightforward - stop eating junk, and grab something good for you.


• Skip dessert. I've never been a big snacker, but I had a habit of eating dessert on most nights. I decided to wean myself off the dessert by committing to eat dessert only one night a week. This habit allows me to indulge a little, and gives me something to look forward to. Cut dessert out of your regular routine, but give yourself a little freedom once in a while.


• Exercise three times a week. I began this discipline over a year ago, and have been able to sustain it. My weekly schedule includes one hour at the gym on Mondays, Wednesdays and Fridays. Some weeks I'm not as disciplined, but I'll simply get back on track the following week. Each session includes both cardio and strength training. Make it a priority to get consistent exercise every week.


• Get physically active in small ways. I love discovering opportunities to be active beyond going to the gym. Always take the stairs rather than the elevator. Park farther away from your destination so you have to walk. Lift weights or do stomach crunches while watching your regular television show. Find creative ways to get exercise throughout the day.


• Join an online support community. I joined PEERtrainer with a few friends - the site is free, and allows you to be a part of a small group for accountability. There's nothing like the encouragement of other people who have similar goals. It's also a great place to keep a log of meals and workouts, and track your overall progress. There are many other helpful sites online - utilize the internet to it's full advantage!


• Find inspiration. I subscribe to a Health magazine, and read blogs and websites related to health and weight loss. This simple act has done wonders for me. Now I get regular reminders of my health goals, encouragement, new ideas to try, and testimonies of real people who intentionally living healthy lifestyles. Find something to inspire you and keep you motivated.

1. Auntie Ann's Cinnamon Sugar Pretzel: One pretzel has 450 calories and 9 grams of fat. Add on caramel dipping sauce and you get an extra 135 calories and 3 grams of fat.


2. 7-11 Blueberry Muffin: Stop to grab a muffin while filling up your gas tank and you're in for 450 calories and 14 grams of fat (for one muffin!).


3. Jimmy John's Beach Club Sandwich (on 7-Grain Honey Wheat Bread): The name sounds light and healthy, but if you eat the whole sandwich it's 826 calories, 41 grams of fat, and 70 percent of the recommended daily sodium!


4. Krispy Kreme Frozen Latte Blend (20 oz.): You think you're being good by going to Krispy Kreme and not getting a doughnut, but if you opt for a frozen latte blend instead, you're in for 730 calories and 26 grams of fat.


5. Panera Bread Bistro Steak Salad: You're trying to eat light so you order a salad ... this one has 630 calories and 58 grams of fat.


6. El Pollo Loco Ultimate Pollo Bowl: Even when opting for the "bowl" (which is like a burrito without the tortilla), it's 915 calories, 34 grams of fat, and 134 percent of the daily recommended sodium.


7. Papa John's Garden Fresh Pizza (14"): One slice has 280 calories and 9 grams of fat (but who eats just one slice?).


8. Fazoli's Six-Layer Lasagna With Broccoli: One portion has 670 calories and 27 grams of fat. Have a cheesy breadstick too? Add on another 370 calories and 18 grams of fat.


9. Caribou Coffee Large Low-Carb Skinny 'Bou: Now, everyone knows that big coffee drinks have a lot of calories, but when you're ordering one that's low-carb (and has "skinny" in its name) you'd think it wouldn't be so bad. Not so. This one has a whopping 1,360 calories and 145 grams of fat!


10. Kenny Rogers Roasters Grilled Chicken Sandwich: It's grilled (not fried) and it's chicken (not beef), but it still has 523 calories, 29 grams of fat and over half of the recommended amount of daily sodium. And that's before you add the cheese, mayo and sides.