Rev.Victor M. Parachin, M.D.

APRIL, 2011

Dear Friends,

Abraham
Lincoln wisely observed: "And in the end, it's not the years in your life that
count.  It's the life in your years."

The
reality is that what all of us have in common is this:  everyone gets the same amount of time daily -
24 hours.  Some people kill time; some
people fill time; some people waste time. 
Some people have too much time while others don't have enough.  The wise know how to make good use of
time.  Some suggestions. . .

•       Take time to love; it's the source of
life's joy.

•       Take time to serve; this enriches your
life and the lives of others.

•   Take time to give; this brings personal
happiness.

•      Take time to dream; it sets your sights

 higher.

•      Take time to act on dreams; this brings

them
into reality.

•      Take time to laugh; it lightens lives

load.

•      Take time to meditate; this raises
awareness and focus.

•      Take time to care; it cuts down on the

world's
indifference.

•      Take time to listen; this will bring

refreshing
insights.

•      Take time to reflect; it will lead you
toward enlightenment.

      If you feel as though you're a person who
has wasted time, killed time or merely filled time, it's not too late to make a
change.  The Buddha wisely observed:  "There is only one time when it is essential
to awaken.  That time is now!"  Combine that ancient wisdom with this insight
Abraham Lincoln:  "And in the end, it's
not the years in your life that count. 
It's the life in your years."  

GARDENING IS GOOD FOR

YOUR LIFE SPAN

"Centenarians
around the world come from many different backgrounds and professions, but one
of the most common hobbies among them is gardening.  As exercise, gardening strengthens the
muscles; as a discipline it requires patience and cultivates fortitude; and in
the end it brings rewards and joy to its practitioners.  Studies show that gardeners have a lower
incidence of heart disease and osteoporosis than non gardeners."

-         
Dr Maoshing Ni
author ofSecrets of

 Longevity

GETTING A GOOD NIGHT'S SLEEP

WHEN YOU ARE GRIEVING

One
of the first impacts the bereaved feel is sleep struggle.  It manifests itself in these ways:  difficulty falling asleep; difficulty staying
asleep; waking up over the slightest issue in the environment such as the light
of a clock radio or a branch scraping against a window.  Yet, sleep struggle isn't something which a
grieving person simply has to bear.  It
can be changed.  Here are eight steps
which can be taken to get a better night's sleep.

1.
Maintain a consistent sleep pattern.  Establish and maintain a regular sleep
schedule.  Stick to a schedule that you
maintain seven days a week.  Go to bed at
the same time daily and get up at the same time daily.  Avoid sleeping in on the weekends because you
sleep in Sunday morning you get Sunday night insomnia.

2.   If you
smoke quit.  Nicotine is a stimulant
preventing a person from falling asleep. 
Studies show that smokers are 4 times more likely not to feel as well
rested after a night's sleep than nonsmokers.

3.   Eliminate
caffeine intake. Try to have your last cup of coffee by mid afternoon.  Caffeine can remain in the body's system as
long as 8 hours after it is consumed. 
Also remember that it's not just coffee which has caffeine but also soda
and tea.

4.   Get physical.  Various studies show that exercise is
beneficial.  At mere 30 to 45 minutes
during the day or early evening helps insomniacs enjoy better and longer
sleep.  For example, one study of more
than 700 Tucson, Arizona adults found those who included regular physical
activity in their daily routine slept better at night, lessened daytime
sleepiness, and suffered from fewer nightmares. 
Physical activity enhances deep, refreshing sleep by increasing
metabolism and body temperature, both of which drop about four to six hours
later, providing sounder sleep.

5.   Set
your thermostat lower at night.  When
the body feels cooler it automatically produces melatonin, a hormone which
induces sleep.  That's one reason why a
warm bath is a good prerequisite for sleep. 
The body is nicely warmed and then upon entering a cool bedroom, the
body is cued to feel sleepy.   

 6.   Establish a winding down ritual.  One woman devotes the last 40 minutes of
the evening for what she calls sleep preparation.  "I give my body time to transition from
activity to rest via two twenty minute segments.  The first twenty minutes I take care of
personal hygiene such as removing my makeup, brushing my teeth, and taking a
warm bath.  The next twenty minutes I
spend doing some leisure reading in bed. 
Then it's lights out. Following this pattern every evening has helped me
sleep much better."

7.  Turn on
"white" noise.  White noise is any
low level soothing sound which can block distractions such as outside traffic,
a barking dog, or a TV on in another part of the house.  Many find that simply running a fan on low
all night is effective in generating white noise.

8.  Do some
deep breathing.  Simply taking deep
inhalations and equally deep exhalations helps reduce heart rate and blood
pressure.  This relaxes the body, priming
it for sleep.  Here is a basic deep
breathing technique:  Inhale fully and
hold for a second or two, then exhale fully. 
Start with seven to ten repetitions and then begin to breathe normally.

THE GRIEF PROCESS: TIPS TO HELP

YOU GET THROUGH

It's not easy losing a loved
one!  On any list of high stress events,
the death of beloved spouse, family member, or friend is always first on the
list.

Yet, the testimonies of
individuals who have had this challenge to face, all say the same thing:  "I am here to tell you that you can and will
recover."  Those who overcome grief
rather than be overcome by it follow these common actions.

* They learn about grief.  There
are a wide variety of books and magazine articles available on issues of grief
and grief  recovery.  Find them and read them.  Information is both empowering and
liberating.

Workshops and seminars on
grief issues are also an invaluable source of information.

 

They find role models.  Talking
     to another person who has had a loss is often the best source of
     "information".  Many bereaved people
     participate in grief support groups where they hear and learn via others.

• 
  They are patient with themselves.  Recovery
  takes time.  So they are patient and
  don't try to rush the process.

• 
   They
  help others.  Though they are hurting
  themselves, they find some healing and comfort in reaching out to others.  Less than a year after Linda Della Donnas'
  beloved husband died, Hurricane Katrina struck. 
  She volunteered with the American Red Cross.  "From Alabama to Mississippi, I drove a truck
  delivering laptops, supplies and VSatt-5 dishes to shelters.  I did the best I could to reach out and touch
  someone in need and it felt great!"

• 
  They maintain hope. No matter how great the loss has been, they continue to believe and
  work hopefully.  They are aware that,
  just as the sun always emerges after a storm, the darkness in their spirit will
  lift giving way to the brightness of a new future.