Dr Adam's Blog

We all want it but it appears that most of us don’t have nearly enough of it. What am I talking about? Happiness!
Happiness research is now big business. Where once the secret of happiness was left to the philosophers to ponder, the world of science has since joined the party. Scientists want to know what makes us happy, psychologists want to know why, and marketers want to know how to make money out of our desperate need to be happy.
Why has research is this area exploded? Despite rises in the standard of living and greater and fancier possessions, depression rates have risen to 1 in 4 people. While our external world is getting more luxurious, our internal world is struggling.
Why isn’t our happiness scale climbing in parallel with our quality of life? I set about answering this question. Having spent the last three months analysing the research, I’ve found that everything we thought we knew about happiness is wrong.
It’s time to debunk some common myths about happiness.

1.    Don’t the big things make us happy?
Major positive events such a promotion, a new relationship or house or even winning the lottery may provide a boost of happiness but they do not always promote long-term happiness – we eventually return to our previous level of happiness. Research shows that few positive experiences affect our happiness for more than three months.
The frequency of our positive experiences rather than the intensity of our positive experiences is a better indicator of happiness.  A person who experiences a number of good things in one day is likely to be happier than another who has one great thing happen. It really is the little things in life that matter.

2.    Aren’t I happiest when things are easy and I am cruising along?
We mistakenly tend to think that relaxing and not working hard or cruising in life with no pressure will make us happy but the truth is boredom equals discontent. Communities with high youth crime rates often cite the root cause of crime as boredom in kids who then look for trouble to overcome the boredom.

Matthew Killingsworth from Harvard university has created an iPhone web app called Track Your Happiness, tracking more than 15,000 people in 83 countries. The app queries users at random intervals on their mood and what they are doing at the time, as well as their level of productivity and their social interactions.
His findings show that for 50 percent of our day our mind wanders away from what we are doing during which time we are incredibly unproductive. When our mind wanders and we are no longer ‘present’ we experience our greatest level of unhappiness. Why? Because our mind tends to wander to unpleasant thoughts or personal concerns.
Most importantly he showed that when our attention is completely absorbed in a task we experience our greatest level of happiness.
So how does this relate in the business world?
We are happiest when we are challenged and engaged – working to achieve difficult goals, yet those within our reach. Most employees do not want to be bored at work. Bored employers are neither content or productive.
If you are a manager and want more engagement from your team give them challenging work, keep track of their progress and debrief it with them.

3. Surely you can’t be happy at work?
In terms of overall wellbeing, career wellbeing has been shown to be more important than physical, financial, social or community wellbeing. In other words, whether we are happy at work or not is more important than the other aspects of our lives. Why? Because work makes up so much of our time and we often relate work to your self image and identity. Also, it is vital for employers to ensure their staff are happy as the research linking happy employees to greater productivity and performance is so strong that it is no longer up for debate.

4. Don’t I have to focus on myself to be happy?
A study was conducted where people were given a sum of money and asked to either go buy something for themselves or for someone else. Afterwards, the group that bought a gift for someone else had much higher levels of happiness than the group that bought something for themselves. When we do things for others we get a much bigger happiness bump than doing something for ourself. Same goes for the workplace, when we help others improve and develop their skills, our happiness is far greater than if we just focus on getting ahead.

5. That’s just me I am not a happy person!
Researchers have since discovered that happiness is not solely linked to genetics. While genes and heritage determine about 50 percent, the rest depends on lifestyle decisions and daily habits. While there is no magic pill for happiness and wellbeing, we can make daily habitual changes to make a difference.

6. When I have nice things then I will be happy!
While we certainly get a bump in pleasure after we buy something beautiful for ourselves, the effect is short lived. What gives us a bigger and longer lasting impact on happiness is when we spend money on great experiences. A holiday, a concert, hot air ballooning. If you want to use money to get you happiness, spend it on experiences rather than possessions.

7. Don’t I have to be a tortured soul to be creative and successful!
Is happiness really desirable since it is often thought that to write a best selling book or song you need to have pain or heartache? There is no solid evidence to support this theory. These people are the exception, not the rule. It’s like saying my grandfather smoked every day until he died at 99 years of age, therefore cigarettes must make you live longer. Happier people are generally more creative and successful than tortured souls.

Hints for greater happiness
•    Regular exercise
•    Practicing meditation
•    Daily reflection on what you are grateful for
•    Striving to experience happiness in each moment
•    Do things for others
•    Get absorbed in each task you do
•    Invest in your personal relationships
•    Focus on experiences not possessions

Looking at that list it is a list that would make the people around you happy too and the world a better place. Looks like personal happiness is a win for everyone.

The average small business owner puts in a longer day than the average employee. The fall out from this is that many people who own their own business are worn out, tired and live in a constant state of jet lag. Is the solution better time management? I think not! Time management has been around forever and has not solved this problem. The new revolution in workplace performance is “Energy management”. Personal energy levels are emerging as the new currency in the workplace. People need to consider what are they doing to amplify how much energy they carry into their business. Low energy levels cause us to unproductive, uncreative, overly emotional, difficult to deal with and have low tolerance for customers and staff. Here are 3 simple tips to maximise your energy levels that won't turn your lifestyle upside down.

1. Manage your glucose levels.

One of the things that impacts on our energy levels is the amount of glucose that we have in our blood. The reason for this is that our brain’s exist on glucose and nothing else. Our brain makes up about 2% of our body weight however consumes more than 20% of the glucose that we ingest. The problem with this is that our glucose levels fluctuate during the day, in particular we see a slight drop at 11am and a huge drop at 3pm. How often do you get tired at 3pm? When our glucose levels are low we feel tired, cant focus, and generally our productivity stinks. When our glucose levels are high we are erratic, impulsive and often make mistakes. Obviously we are aiming for stable and steady glucose levels. Two things will help you to achieve this:

Eating every 4 hours
Having low GI foods

A classic trait of time poor busy people is that they are too busy to eat. When we skip meals our glucose levels begin to fall, therefore it is crucial to have regular meals during the day to stabilise our energy. Research tells us that eating approximately every 4 hours is an effective way to stabilise your glucose levels. This means that if you have breakfast at 7am, the next time you eat is 11am, then again at 3pm and finally at 7pm. What you notice is that this encourages you to have two lunches. Two lunches are you insaine!!! Yes two lunches. The return on this investment will be huge, and you will get back the time you spend eating back in productivity, ten fold over. Schools are now starting to get on this band wagon and they are starting to bring lunch forward to 11am. What they are finding is that their ability to focus and learn is far greater, and this is being reflected in improved test scores.

The next thing to look at is what you consume at these times. Often when we hit the 3pm slump we think “I need a sugar hit”. So we inhale a can of coke, and enough lollies to sink the titanic. When all this sugar hits your blood stream your glucose levels sky rocket, your energy levels go through the roof however it doesn’t last because insulin is secreted into your blood and it takes all the glucose out of your blood, and your glucose levels crash.

Your meals in the day should be low Glycemic Index (GI). What is GI, it is the rate at which food that goes in your mouth becomes glucose in your blood. The slower the better. Examples of low GI meals is;

Fruit smoothies.
Chicken salad sandwich.
Muesli and yoghurt.
Beef salad.

2. Ease off regularly during the day.

When we work hard during the day we get stressed and our body releases stress hormones like adrenaline and cortisol. Prolonged exposure to these chemicals has a negative effect on our energy levels; they wear us out and leave us feeling tired and lethargic. Stress is a sure fire way to kill your energy levels. So how can we control it? One mistake people make in stress management is that they put off relaxing to a time when they can take a lot of time out. For example most people work themselves to death thinking its ok “I have a holiday in 4 weeks I will relax then”. What happens when they go on the holiday? They spend the first 5 days of the holiday sick in bed. We don’t need to put off relaxation with the belief that we need large amounts of time to relax. Small moments of relaxation are just as effective as large breaks. So how do we do this? During the day allow for small moments of relaxation, we can relax in an instant. One of the easiest ways to do this is by slowing down our breathing. When we slow our breathing down our physiology shifts to a more relaxed state. Take opportunities in your day to sit still for 5 minutes, slow your breathing down and relax. It will put your brain and body in a better state.

3. Negative emotion.

Negative emotions like fear, frustration, resentment, worry and sadness kill your energy levels. If you want proof just think of the last time you went through a relationship break up, how much energy did you have around that time? One of the most important things you can do for your energy levels is to reduce the amount of your day that you spend in negative emotion. How do we do this?

One of the easiest ways to avoid negative emotion is to maintain a sense of perspective about what is important. So often during the day little things get us off course and we slip into negative emotion. Someone drives too slow in traffic and we drop our bundle, start to get angry yell and scream and spend the next 30 minutes thinking “how could they do this to me”. This lack of emotional intelligence leads to a large amount of stress hormones cursing though our veins, that suck the energy out of our bodies. Do you really want to be that flippant with your energy levels? Start to be ruthless with your energy levels and don’t waste them on small insignificant events that happen in our day. So build a bridge get over it and get back into positive emotion.

Obesity Rates Hit Plateau in U.S., Data Suggest

   By PAM BELLUCK
Published: January 13, 2010

Americans, at least as a group, may have reached their peak of obesity, according to data the Centers for Disease Control and Prevention released Wednesday.

The numbers indicate that obesity rates have remained constant for at least five years among men and for closer to 10 years among women and children — long enough for experts to say the percentage of very overweight people has leveled off.

But the percentages have topped out at very high numbers. Nearly 34 percent of adults are obese, more than double the percentage 30 years ago. The share of obese children tripled during that time, to 17 percent.

“Right now we’ve halted the progress of the obesity epidemic,” said Dr. William H. Dietz, director of the division of nutrition, physical activity and obesity at the disease control centers. “The data are really promising.

“That said, I don’t think we have in place the kind of policy or environmental changes needed to reverse this epidemic just yet.”

Dr. Dietz said the data probably reflected increased awareness of the obesity problem, especially among women, “who buy food, prepare it and see it, and they’re making changes for themselves that they’re also making for their kids.” He also cited a reduction in “less healthful foods” at school.

Some experts, though, were not optimistic that the leveling off was a result of improved eating and exercise habits.

“Until we see rates improving, not just staying the same, we can’t have any confidence that our lifestyle has improved,” said Dr. David Ludwig, director of the Optimal Weight for Life Program at Children’s Hospital Boston.

Dr. Ludwig said the plateau might just suggest that “we’ve reached a biological limit” to how obese people could get. When people eat more, he said, at first they gain weight; then a growing share of the calories go “into maintaining and moving around that excess tissue,” he continued, so that “a population doesn’t keep getting heavier and heavier indefinitely.”

Furthermore, Dr. Ludwig said, “it could be that most of the people who are genetically susceptible, or susceptible for psychological or behavioral reasons, have already become obese.”

The numbers, published in The Journal of the American Medical Association, are based on national surveys that record heights and weights of a representative sample of Americans. People are considered obese if their body mass index — a ratio of height to weight — is 30 or greater. Someone five and a half feet tall is obese at 186 pounds; a six-foot person is obese at 221 pounds.

Even though the data show an overall plateau for obesity rates, they indicate an increase from 1999 to 2008 in the heaviest boys, ages 6 to 19, primarily whites. Experts speculated that heavy children in environments of unhealthy food and physical inactivity might simply be shifting into the top weight categories because their situation had not improved.

African-American adults have the highest obesity rates — 37 percent among men and nearly 50 percent among women. For Hispanic women, the rate is 43 percent. Hispanic and black children have higher rates than non-Hispanic whites.

Federal health officials had set a goal a decade ago that no more than 15 percent of people would be obese in 2010.

“We aren’t near that, and we haven’t moved in that direction,” said Cynthia L. Ogden, an epidemiologist at the National Center for Health Statistics and an author of the reports.

In addition, 68 percent of adults and nearly one-third of children are considered at least overweight, with a body mass index of 25 or higher. For a 5-foot-8 person, that would be 164 pounds.

Dr. Dietz said he hoped the obesity data would follow what happened with smoking rates, which leveled off before declining. But he said obesity was difficult to address because while “tobacco is a single source, obesity is both physical activity and diet.”

Experts like Steven Gortmaker, a Harvard public health professor, said obesity would decline only with new policies, like penalties and incentives to promote healthier foods and exercise.

“If you look at the reversal of the smoking epidemic,” Dr. Gortmaker said, “substantial change didn’t really happen until there were bans on advertising and limits on consumption through things like taxation. We have to make some substantial changes.”

Is this a sign that wellness is on the improve?

ScienceDaily (Apr. 10, 2008) — Just 20 minutes of any physical activity, including housework, in a week is enough to boost mental health, reveals a large study published ahead of print in the British Journal of Sports Medicine.

While regular exercise is known to be good for mental health, no one seems able to agree on how much, or what type of activity, is best.

The findings are based on a representative sample of almost 20 000 men and women who were quizzed for the Scottish Health Survey about their state of mind and how much weekly physical activity they engaged in.

Over 3000 participants were deemed to be suffering from stress or anxiety, using a validated scoring system.

But any form of daily physical activity was associated with a lower risk of distress, when other influential factors, such as age, gender, and the presence of a long term condition, were taken into account.

The range of activities, which proved beneficial, included housework, gardening, walking, and sports, although the strongest effect was seen for sports, which lowered the risk of distress by 33%.

The results also indicated that while just 20 minutes improved mental state, the more activity a person indulged in, the lower were their chances of psychological distress.

Physical activity curbs the risks of a range of serious diseases, such as heart disease and certain cancers.

And it improves several biological risk factors, such as glucose intolerance and inflammation, which have themselves been linked to depression and dementia, say the authors.

Posted By Dr Adam Fraser 7/2/09.
taken from http://www.sciencedaily.com/releases/2008/04/080409205840.htm

I recently had the pleasure of facilitating a day with some of the Olympic team at a Sponsored event. My role was to draw out information from them and also manage the questions from the audience.

One of the participants was Steve hooker who won the Gold in the Pole vault. My question to him was “Steve in Athens (2004) you came 28th in the world, 4 years later you won the Gold. What did you do in those 4 years to get that quantum leap in performance?” His response was interesting! Steve said that he always did the big things right, trained hard, ate well, and worked on his technique. However he realised that he didn’t do the small things right. These were things like, taking time out each day to relax, working on his mental focus, meditation, sleeping well, monitoring his self talk, working on his emotional control and small changes on his technique. He said that to move from really good to exceptional, you need to consistently do the small things day in and day out.

Recognising this was one thing, but changing his behaviour was the really challenging part. To facilitate this Steve had a daily list of the little things he had to do. As he did them he ticked them off. At the end of the day the number of ticks gave him a score out of 10. Each day he aimed for a ten out of ten day.

What small stuff are you missing out on each day? What is the extra small percentage in your day that could make a massive impact on your quality of life? Can you make a plan and consistently have 10 out of 10 day.

Too often we think that we have to do large things to get greater performance, productivity and wellness, however success in anything is all about doing the right things day in and day out.

Posted By Dr Adam Fraser on the 12/1/09