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    Deaconess Henderson Hospital Advisory Board gives $70,000 to local nonprofits

    Chill out at the Friends of the Library membership meeting July 12

    Two new honorees added to Juneteenth’s impact sign display

    Two new honorees added to Juneteenth’s impact sign display

    Wind turbine ordinance, which would be the first in Kentucky, is key to what ultimately occurs in Cordelio project

    Wind turbine ordinance, which would be the first in Kentucky, is key to what ultimately occurs in Cordelio project

    Macy talks socks,1978 UK champs and more during author visit to promote his book

    Macy talks socks,1978 UK champs and more during author visit to promote his book

    Alliance dedicates new Henderson County Mine

    Alliance dedicates new Henderson County Mine

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    Blazing-fast broadband services now available to the majority of homes in the city and county

    Blazing-fast broadband services now available to the majority of homes in the city and county

    HMP&L signs initial agreement to build a battery energy storage system on South Green Street

    HMP&L signs initial agreement to build a battery energy storage system on South Green Street

    In some parts of the U.S., the grid of the future might be closer than you think

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    2025 Handy Fest photo gallery

    2025 Handy Fest photo gallery

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    Gritty Lady Cols advance to Final 4

    Summer blockbusters finally arrive in June

    Summer blockbusters finally arrive in June

    A former Japanese tennis star champions Henderson County athletes

    A former Japanese tennis star champions Henderson County athletes

    Stanley hopes his exhibition is a reminder ‘to be open to joyfulness…from whatever ridiculous source it may come’

    Stanley hopes his exhibition is a reminder ‘to be open to joyfulness…from whatever ridiculous source it may come’

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    Grants available from Deaconess Henderson Hospital Community Program Fund

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    Enjoy the fresh taste of summer

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    Regional collaborative assists those suffering from mental health challenges with online resources

    Plenty of baseball to watch without stepping into a big league stadium

    Plenty of baseball to watch without stepping into a big league stadium

    Matthew 25 cuts the ribbon on new mobile sexual health unit

    Matthew 25 cuts the ribbon on new mobile sexual health unit

    The Gnomes of Audubon Forest, a Henderson Tourist Commission initiative, is a scavenger hunt for all ages

    The Gnomes of Audubon Forest, a Henderson Tourist Commission initiative, is a scavenger hunt for all ages

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    Deaconess Henderson Hospital Advisory Board gives $70,000 to local nonprofits

    Chill out at the Friends of the Library membership meeting July 12

    Two new honorees added to Juneteenth’s impact sign display

    Two new honorees added to Juneteenth’s impact sign display

    Wind turbine ordinance, which would be the first in Kentucky, is key to what ultimately occurs in Cordelio project

    Wind turbine ordinance, which would be the first in Kentucky, is key to what ultimately occurs in Cordelio project

    Macy talks socks,1978 UK champs and more during author visit to promote his book

    Macy talks socks,1978 UK champs and more during author visit to promote his book

    Alliance dedicates new Henderson County Mine

    Alliance dedicates new Henderson County Mine

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    Blazing-fast broadband services now available to the majority of homes in the city and county

    Blazing-fast broadband services now available to the majority of homes in the city and county

    HMP&L signs initial agreement to build a battery energy storage system on South Green Street

    HMP&L signs initial agreement to build a battery energy storage system on South Green Street

    In some parts of the U.S., the grid of the future might be closer than you think

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    2025 Handy Fest photo gallery

    2025 Handy Fest photo gallery

    Gritty Lady Cols advance to Final 4

    Gritty Lady Cols advance to Final 4

    Summer blockbusters finally arrive in June

    Summer blockbusters finally arrive in June

    A former Japanese tennis star champions Henderson County athletes

    A former Japanese tennis star champions Henderson County athletes

    Stanley hopes his exhibition is a reminder ‘to be open to joyfulness…from whatever ridiculous source it may come’

    Stanley hopes his exhibition is a reminder ‘to be open to joyfulness…from whatever ridiculous source it may come’

    Henderson joins West Kentucky Film Commission with hopes of luring movie makers here

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    Grants available from Deaconess Henderson Hospital Community Program Fund

    Hospital CAO: Deaconess Henderson will not close

    Enjoy the fresh taste of summer

    Enjoy the fresh taste of summer

    Regional collaborative assists those suffering from mental health challenges with online resources

    Regional collaborative assists those suffering from mental health challenges with online resources

    Plenty of baseball to watch without stepping into a big league stadium

    Plenty of baseball to watch without stepping into a big league stadium

    Matthew 25 cuts the ribbon on new mobile sexual health unit

    Matthew 25 cuts the ribbon on new mobile sexual health unit

    The Gnomes of Audubon Forest, a Henderson Tourist Commission initiative, is a scavenger hunt for all ages

    The Gnomes of Audubon Forest, a Henderson Tourist Commission initiative, is a scavenger hunt for all ages

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Home Lifestyle Health

Stress is the number one cause of poor health

Rick Liggett by Rick Liggett
February 7, 2025
in Health, Lifestyle, Wellness
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Stress is the number one cause of poor health

Rick Liggett

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I like that the Hendersonian has chosen to have a ‘Wellness Section’ and am grateful to have an opportunity to contribute to it. But what is wellness? I found these definitions online: 1) the condition of good physical and mental health, especially when actively maintained by proper diet, exercise and avoidance of risky behavior 2) the state of being well or in good health 3) the quality or state of being in good health 4) the process of learning about and engaging in behaviors that are likely to result in optimal health 5) a healthy state of wellbeing free from disease. I don’t know about you, but I’d like an extra-large helping of wellness, please.

Are we in a state of good health? According to 2019 statistics, the United States spends more than 2.5 times other countries on health care. Does spending more on medical care mean greater life expectancy? As of December 2020, the U.S. ranked #69 in Healthy Life Expectancy at Birth. We might conclude U.S. health care isn’t ensuring longevity. And statistics say nothing about chronic diseases that impact our quality of life.

Did you know that the #1 cause of most illnesses and disease, including heart disease, cancer, digestive issues, autoimmune diseases, depression, anxiety, memory impairment, weight gain and skin conditions is stress? Yes, stress.

An accumulation of physical, chemical and emotional stresses can overwhelm the body’s ability to function properly. Traumas, poor diet, environmental toxins, being overscheduled, overcommitted, lacking adequate sleep, lacking daily sunlight, lacking proper exercise, chronic worry, negative self-talk, work, school, financial difficulties, family, spouse, children, pets and relationship difficulties can and do overwhelm your body’s ability to self-regulate. The result is sickness, symptoms, ill-health, disease and ultimately death.

Stresses aren’t going away anytime soon, but do we just shrug and say there’s nothing we can do about them and  continue to live with the consequences? Or do we decide that we can take responsibility for what we can by committing to lifestyle modifications to manage daily stresses? Here are some tips for tackling stress.

The Standard American Diet is…S.A.D.! Reduce your stress by consuming fresh, whole foods typically found on the perimeter of the grocery store. A brief list of stress-reducing foods is: broccoli, asparagus, spinach, cantaloupe, oranges, lemons, blueberries, almonds, walnuts, avocado and salmon. Drink more water, preferably spring or filtered water and not from a plastic bottle.

Getting proper sleep is paramount to managing stress because the body heals and replenishes when we sleep. It is best to get a minimum of seven hours of uninterrupted sleep for restoration and repair. The best sleep is between 10 pm and 6 am. If you need a snack before bed, make it a protein. And cut the T.V. before bed. Better yet, cut the T.V.

Exercise helps to reduce the “fight or flight” response. Walk for at least 20-30 minutes a day. Find someone to walk with you. Having an exercise partner helps hold you accountable so you are less likely to skip it. Resistance weight training is also recommended for bone and muscle health.

For goodness’ sake, breathe! Take a few minutes at least twice a day to practice some deep-breathing. Take a slow, deep breath in for a count of 3-5, then hold it for a count of 3-5, then slowly let it out for another 3-5, then hold it out for yet another 3-5 before repeating it all over again. You can thank me later.

Finally, what you believe affects your health more than anything else. Your thoughts and attitudes about the world you live in matter. They matter a lot. You play a significant role in your own health, so make choices accordingly. The journey of a thousand miles begins with the first step so keep putting one foot in front of the other. If you need help, ask for it. There’s no shame in needing or asking for help. We all need it at some point or another. You may not add years to your life, but you can add life to your years.

Rick Liggett is a native Hendersonian. He received his Chiropractic degree from Logan College of Chiropractic in 2001. He specializes in Activator adjusting, Nutrition Response Testing and Splankna, a Christian mind-body tool for emotional healing. His office is located in downtown Henderson on the third floor of the Citi-Center Building.

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