Getting enough sleep
getting enough sleep has been linked to significant problems such as:
- greater risk of
depression and anxiety
- increased risk of
heart disease and cancer
- impaired memory
- reduced immune
- weight gain
- greater likelihood
Are you getting enough rest? It has been suggested that most adults need between seven to nine hours of sleep. Assessment:
I often tired?
I using caffeine to get through the day?
I sleep well?
I wake up refreshed?
I get drowsy while driving or watching TV?
How to improve your sleep:
a regular bedtime, your body craves consistency and you’re more likely to get
enough sleep if you schedule rest like your other important tasks.
yourself. Try to avoid coffee and colas starting six to eight hours before bed
yourself. Relax by taking a hot bath, meditating or envisioning a soothing
scene. Turn off daytime worries by finishing any next-day preparations about an
hour before bed.
can improve sleep in a lot of ways. Avoid exercising right before bed since
exercise may make you more alert, stretching right before bed may be a good
transition to sleep.
your bed a sleep haven, meaning no paying bills or writing reports in bed. If
you remain alert after 15 minutes of trying to go to bed, it is recommended you
get up until you feel more tired.
Making eating healthy a part of daily life rather than
following fad diets is the key to wellness. Try setting realistic goals and
make small diet changes and walk every day.
baking, grilling or broiling meat rather than frying. Take the skin off before
cooking chicken or turkey. Try to incorporate fish into your diet at least once
extra fat. I can’t really get on board with no fat or low fat or margarine;
however, moderation is key.
fresh fruits and vegetables with your meals and as snaks.
nutritional labels of foods.
you eat out, be aware of larger portion sizes.
hydrated. Focus on water and beware of sweetened drinks that add lots of sugar
and calories to your diet. This includes fruit juice, soda, sports and energy
drinks, sweetened or flavored mild, and sweetened iced tea.
majority of your purchases should be on the outside aisles of the supermarket.
controls weight. Any amount of activity is better than none. A small step is to
just get more active through the day, take the stairs instead of the elevator.
Consistency is the key.
combats health conditions and diseases such as stroke, metabolic syndrome, high
blood pressure, type 2 diabetes, depression, anxiety, many types of cancer,
arthritis, and falls. It can also improve cognitive function and lowers the
risk of death.
improves mood. It is one of the least utilized anti-depressants. Physical
activity stimulates various brain chemicals that leave you feeling happier,
more relaxed and less anxious.
promotes better sleep, just remember not too close to bedtime.
puts the spark back into your sex life.
can be fun, and social.
Taking care of your body and mind
Mental health is just as important as physical health. Everyone is going through something, so let’s be positive in our approach and leave the judgments when someone is struggling. See your counselor, learn better communication strategies and lets make our overall mental, emotional and physical health a priority.
Managing medications and doctor’s appointments
If you have questions or concerns, see your doctor. Not knowing, putting your head in the sand and avoiding a diagnosis that scares you will not make it better and it probably isn’t going away. It is natural to fear what you may find out, but I can guarantee you, catching something earlier is better.
Take your medications as prescribed. If you are looking to wean or come off your medications, do so with guidance from your doctor.
In case you need permission, it is ok to make your health and well being a priority. If you do not make the time for your wellness, you will be forced to take time for your illness.
Let’s walk together to health and harmony.