Archive of ‘Technology’ category

How Lifestyle Choices Impact Genes

For a long time, people believed that they could not do anything about their genetic makeup, but the science of epigenetics (genetics) has developed a few exciting theories which may disprove those old beliefs.The Boston University School of Medicine suspects that lifestyle choices directly impact different sequences of deoxyribonucleic acid (DNA). Genetics has three major components: 46 chromosomes arranged in pairs, genes are the parts of the DNA that contain particular proteins that contain information that make cells throughout the body function properly.

The Risks of a Sedentary Lifestyle

You have probably heard people say that sitting all day every day is worse for your health than smoking cigarettes.

Aston University School of Medical Sciences proved that women with high cholesterol were 64 percent more likely to develop breast cancer.

These statistics are potentially connected to the changes developed inside of the genes as the body responds to their body’s high cholesterol and may even alter genes that can be passed down to children and even grandchildren.

Advances in the Applications for Epigenetic Sciences

The Human Genome Project took 13 years to complete with multiple nations collaborating by mapping out the building blocks of our bodies in 2003. 

But the benefits of their research have helped multiple industries, mostly the medical community in massive technological advancements.

Epigenetics is trying to understand the expression and suppression of genes inherited at birth and those that change with lifestyle choices, environments, and situations. The field of epigenetics is exploring the connections between an individual’s habits, family structure, and how these variables impact carcinogenesis and the other processes that activate or turn off the cancer genes. 

Exercise

Humans are meant to be active animals. Our biology evolved by running away from predators and constantly being on alert for them. As human life has created conveniences and we have created a world where the majority of people no longer have to run for their lives from hungry beasts.

Instead, we sit all day in front of computers and then spend the evenings watching Netflix. The negative effects of being a couch potato at night and tied to a desk chair during the day are injuring our genes. 

Physically active individuals are less likely to develop a variety of cancers and other diseases. The very best way to protect your health is to eat well and exercise.

The process of methylation is when there is a change at the molecular level that responds to environmental factors like exposure to chemicals, asbestos, diet, exercise, and how viruses impact and mutate the genes.

Diet and Environmental Factors

Eating well with nutrition in mind versus eating for the way it tastes is a delicate situation to maintain. Many people in the western world struggle with obesity due to cheap fast food and sugar-intense treats that are readily available on almost every street corner.

Living near power plants, exposure to diseases, bacteria, and viruses all play a part in how our genes behave. Not all DNA tests are created with the same care, nor are the laboratories as diligent with evaluating these genetic screenings. That is why it is vital to consult an objective resource that will help you choose the right DNA test for your needs.                             

Written by: Kayleigh Jefferson


Your Child’s Misbehavior May be a Clue That They Need A Routine

I’m writing this blog 6 months into the COVID-19 pandemic, however, I think this topic is helpful during any time of change, transition, and stress.  When things become unpredictable in our lives, adults and children alike experience a desire to have more control and autonomy.  For children, their brains are still rapidly developing, and they lack the years of experience that adults have to weather times of change. Children and teens are being dramatically impacted during this global pandemic, and at Austin Family Counseling (and in our own homes) we are noticing increased worry, anxiety, withdrawal, acting out behavior, and more clues that children need extra support. 

One strategy parents and caregivers can teach is the practice of creating routines. Side note: I’m a BIG FAN of routines, and have actually made a routine out of Back to School Routines (see my  blog from 2014 when my kids were 4 and 2 – now they are 10 and 8! https://austinfamilycounseling.com/back-school-morning-hustle/)

 When students go into a new classroom, there are daily tasks, activities, and rules they engage in under their teacher’s guidance. With practice, these become their new routines at school. Kids as young as age 3 can tell you their school routine – this is when we have outside time, eat lunch, etc.  With preparation and practice, parents can help children develop routines for daily living at home.  

Regardless of whether you are homeschooling, attending school virtually, going back in person, or a hybrid model, with the start of our first pandemic school year here in Texas (and all over the world), consider the following reasons that routines might be just what your child needs. 

Routines provide comfort and structure.

While plans for school, the health of our families, parent job stress, and so many other things around us are spinning, a plan for the day that guides children – “First, I do this. Now, I do this” – allows children to relax and focus on the tasks at hand.  This is a place where they have some control.  Inviting them to co-create their routine with you is so important – use the blank chart below or create one of your own to plan together.  Give choices like “would you like to get dressed before you come down for breakfast or after?” or “What are the 3 things you want to do before you come downstairs in the morning?” or “Would you like to schedule your outside time in the morning or in the afternoon?” 

Routines become the “boss” instead of the parents and caregivers.

When you co-create your routine together, you are making an agreement with your child that this will be how the day goes (consequently, if you dictate their routine or lack of routine, you are making an agreement with your child that you will be on standby to entertain them or keep them busy).  Be sure to build in things they look forward to.  At my house, we have agreed that screen time is from 3pm to 5pm each day.  Because this hasn’t changed it has become predictable, and we can check the clock together so see “how much longer” until they can get on, or my kids can see what they need to get done before being allowed to have their devices. Because we’ve agreed in advance,  I can say “what’s next in your routine?” or “What did we agree we would do from 11-12 today?” pointing to the routine as the “boss” rather than me. 

Routines that are developed by the child give them a sense of autonomy and promote confidence and responsibility. 

 If you start using routines today with your children, how proficient and confident do you think they will be after practicing for 2 years? Or 6 years? Or 8 years? My oldest will likely be moving away to college or to a work study in 8 years – I can’t wait to see how his sense of autonomy and responsibility will have grown! 

Here are some resources for ROUTINES:

Check out this article from the CDC with tips and info about the routines: https://www.cdc.gov/parents/essentials/structure/index.html

Positive Discipline Resources & Video about routines:

https://www.positivediscipline.com/articles/routines-tool-card

“The challenge of parenting lies in finding the balance between nurturing, protecting, and guiding, on one hand, and allowing your child to explore, experiment, and become an independent, unique person, on the other.”

Jane Nelsen (Positive Discipline for Preschoolers: For Their Early Years)

Written By: Lora Ferguson, LPC-S, AFC Founder & Co-Director


Tips from a Therapist: Ways to Adjust to Life in Quarantine

Quarantine Zoom Call

“We’re all just making this up as we go along”, a very dear friend told me recently regarding the quarantine. These resounding words have stuck with me not only in my personal life, but my professional life as well. All of my clients, regardless of their circumstances, are making this up as they go along. All of us collectively are leaning into a huge amount of vulnerability, not knowing what the rest of the year will look like.

In lieu of social distancing and the extension of the quarantine, staying at home way more than leaving has become a new norm. We have become accustomed to isolating ourselves with our living partners. We have also been deprived of the external stimulation we were experiencing the first two months of 2020 (especially in Austin where there is external stimulation galore!!).

Through months of hard experience as well as the beautiful stories of hope my clients give me, I have made a list of tips for us to do in order to better cope with the harsh reality of quarantine. As a society, we are perhaps more in need of healthy connections, self-reflection, and coping strategies now more than we ever have been. Below are five helpful ways to adapt to social distancing so that we are alone but not lonely. 

Take Time for Ourselves (TV, gaming, “you” time)

What does this look like for you? Taking time for myself means watching my favorite movie or bingeing a favorite TV show. My partner is a huge gamer and self-care for him looks like playing his favorite game. The point is to DISCONNECT. Disconnect from work emails, news sources, endless desk time that our bodies were not made for. Disconnecting from the “outside world” gives your mind and body a much-needed pause and recharge. 

Zoom or FaceTime a Friend or Family Member

What does your social support look like in these strange times? We have all become so isolated with social distance. But the thing to remember with social distancing is: Just because we are social distancing does not mean we should emotionally distance. Check on a friend you have not talked to in a while. Call a family member you are rekindling a relationship with. Facetime a former coworker you had a great relationship with! Our friends and family need to be checked in on just as much as we do.

Re-Evaluate Your Mental Health

Realistically, most of us have been struggling long before the pandemic. Whether it has been anxiety, depression, relationship issues, bipolar, ADHD, any kind of mental struggle has undoubtedly been exacerbated by staying quarantined. Being deprived of the things that have brought us joy our whole lives will bring some kind of sadness, grief, or anxiety. Our mental health matters more so now than it ever has. If you need a therapist, by all means reach out to Austin Family Counseling! We have virtual counseling to ensure the safety of all of our clients.

Re-Evaluation of Self-Care

What does self-care look like for you in quarantine? We have been forced to change our methods of taking care of ourselves. Things like going to the gym, going to concerts, going to your favorite museum (some self-care methods I used to engage in prior to the pandemic), are now changed, and we are having to be very creative. Things like going for a run, discovering new bands, and watching live concerts online all have become my new norm as they are the safest and most socially distant alternatives to my former ways of self-care.

Adopt an Animal

Studies show that having an animal improves our overall happiness and quality of life. In times like these, life quality improvement is an absolute must! There are so many animals in Austin that need homes. And if we are stuck at home most of the time, why not have a furry human to keep us company?! Austin Animal Center, Austin Pets Alive!, and Austin Humane Society are all places that are open during pandemic and are actively allowing pet parents to adopt and foster pets!

By: Ian Hammonds, LPC, LMFT

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