Tag mental health

Chronic Pain Sufferers Can Use This Holistic Guide For Active Living

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Article written by Karen Weeks (https://elderwellness.net/)

Photo via Pexels

Living with chronic pain doesn’t mean putting life on hold. Innovative strategies and supportive resources are available that empower individuals to lead fulfilling lives despite persistent discomfort. By tapping into specialized care and community support, people with chronic pain can reclaim their daily activities and joy. In this article, presented by Dr. Stacey Naito, we’ll go over several things you can do to live an active life even with chronic pain.

PT for Movement and Pain Relief

Collaborating with a skilled physical therapist is pivotal in effectively managing chronic pain. These professionals develop tailored exercise regimens that address your specific pain points and mobility issues, whether they stem from joint pain, muscle stiffness, or injuries. Through gentle, targeted exercises, physical therapists work to strengthen your muscles, enhance flexibility, and improve overall mobility. 

Seek Out a Skilled Chiropractor 

Many things can contribute to chronic pain, but car accidents are one of the most common causes. Chiropractic care, especially from a car accident chiropractor, can significantly alleviate pain from back and neck injuries such as whiplash, herniated disks, and other accident-related conditions. These specialists focus on spine and joint alignment to help restore function and relieve tension. Treatment duration varies widely, from just a few sessions to ongoing care, based on the injury’s severity and your recovery progress. 

Pace Yourself 

Mastering the art of pacing is essential for managing chronic pain effectively. It involves balancing activity to avoid overexertion, which can exacerbate pain, and underactivity, which can lead to muscle weakening. By breaking tasks into smaller segments and taking regular breaks, you can conserve energy and avoid pain triggers. Prioritizing essential activities and learning to delegate or refuse less critical tasks also helps manage physical strain and mental stress, supporting a more comfortable and fulfilling lifestyle.

Access Pain Management Workshops 

Attending pain management workshops offered by clinics, hospitals, and organizations can provide comprehensive support and education on managing chronic pain. These workshops cover a variety of pain management strategies, from dietary tips to reduce inflammation to exercise routines and cognitive-behavioral techniques for mental coping. You can also look for telehealth services that will help you manage pain from the comfort of your own home.

Build a Supportive Community

Building connections with others who understand the challenges of living with chronic pain can significantly reduce feelings of isolation. Support groups, whether online or in person, offer a platform to share experiences, tips, and personal milestones, providing both emotional and practical support. These communities can help diminish loneliness and foster a positive, motivated mindset. Engaging with others facing similar struggles can also offer fresh perspectives and encouragement, making the pain management journey less daunting.

Track and Understand Your Pain

Regularly tracking your pain can play a crucial role in managing it effectively. Various apps are available to help monitor pain levels, triggers, and the effectiveness of different treatments, providing valuable data for you and your healthcare provider. This ongoing record helps identify patterns and tailor treatments more accurately, enhancing your ability to make informed decisions about your daily activities. Effective pain tracking also improves communication with your healthcare team, ensuring you receive optimal care tailored to your needs.

Alternative Therapies for Relief

Exploring alternative therapies can complement traditional treatments and offer additional relief from chronic pain. Techniques like acupuncture, which uses fine needles to stimulate specific body points, and massage therapy, which relaxes tight muscles and improves circulation, tap into the body’s natural healing mechanisms. These methods not only help in reducing tension and promoting pain relief but also enhance overall well-being and mobility.

Managing chronic pain effectively requires more than just enduring discomfort—it involves actively seeking solutions and support systems that enhance quality of life. With the right approaches and resources, individuals can navigate their challenges more confidently and with greater ease. This journey is about continuous learning and adaptation, enabling people to not only manage but thrive despite chronic pain. 

From Feet Up: The Complete Guide to Total Body Care

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Embarking on a journey toward a healthier you doesn’t require monumental changes. It’s about integrating small, practical steps into your everyday routine. This Dr. Stacey Naito guide is your companion on this journey, offering simple yet effective strategies for enhancing your well-being, head-to-toe.

Article written by Karen Weeks (https://elderwellness.net/)

Energize Through Movement

Setting aside time for physical activity is more than just a fitness goal; it’s a gift to your body. Aim for at least 150 minutes of exercise weekly. Whether it’s a brisk morning walk, a cycling session, or an evening dance class, find joy in movements that invigorate your heart, strengthen muscles, and boost your mood. Regular exercise not only improves physical health but also enhances mental well-being, reducing stress and anxiety.

Consider Going Back to School for A Career Change

Work-related stress can have a significant impact on an individual’s mental health and overall well-being. If you find yourself in a job that no longer challenges you or if you feel that you’re ready for a career change, it may be time to consider switching careers to improve your mental health. An online program to get a masters degree in nursing offers a convenient way to achieve your educational goals while still maintaining your current work and family responsibilities. When selecting an online school, it’s crucial to verify its accreditation status and ensure that it offers competitive tuition rates to get the best value for your investment.

Find Time for Walking

For those with sedentary jobs, incorporating more walking into their daily routine can be highly beneficial. Scheduling regular walking breaks throughout the day can break the monotony of sitting and boost both energy and mood. Opting for the stairs rather than the elevator and walking to pick up food instead of using delivery services are simple yet effective ways to increase daily step counts. Additionally, choosing to walk to a coworker’s office for face-to-face interactions not only adds to physical activity but also fosters better workplace relationships.

Tending to Your Foundation: Foot Care

Foot health is an integral part of maintaining a healthy lifestyle. Our feet carry us through all our daily tasks, emphasizing the importance of selecting comfortable shoes, practicing good hygiene, and treating ourselves to regular foot massages. Such practices are vital not only for foot health but also for overall well-being. Proper foot care aids in preventing frequent problems such as blisters, corns, and fungal infections, which are crucial for sustaining a healthy standard of living.

Culinary Adventures with Herbs and Spices

Revolutionize your approach to healthy living by incorporating herbs and spices into your meals. This strategy is not only about tantalizing your taste buds but also about reducing your sodium intake. Each herb and spice brings not just flavor but also significant health benefits. Herbs such as basil, oregano, and thyme are rich in antioxidants, while spices like turmeric and cinnamon possess anti-inflammatory properties, all contributing to a holistic healthy living diet.

Take Advantage of Martial Arts

Martial arts offers a comprehensive approach to total body care by enhancing physical fitness, mental discipline, and emotional resilience. Regular practice improves cardiovascular health, strength, flexibility, and coordination, contributing to overall well-being. Additionally, the discipline and focus required in martial arts training promote mental clarity and stress relief.

The Whole Grain Advantage

Make a conscious choice to choose whole grains. Rich in fiber, vitamins, and minerals, they are fundamental to your health. This switch not only nourishes your body but also supports long-term well-being. Whole grains like brown rice, quinoa, and whole wheat provide sustained energy, improve digestion, and can help maintain a healthy weight.

Incorporating these simple strategies into your daily life steers you towards a healthier lifestyle. Remember, every small step counts. It’s about making choices that benefit your health, ensuring a harmonious balance between mind, body, and soul. Embrace these practices, and watch as they transform your life.

For customized nutrition and training plans, as well as contest prep coaching, contact Dr. Stacey Naito today!

Reclaim Your Health Naturally With These Simple Lifestyle Changes

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Please check out this great article, written by Camille Johnson, who created https://bereaver.com

Photo via Pexels

Modern life, with its relentless pace and technological advances, often pulls us away from simple, natural practices that promote health and well-being. While conveniences abound, they sometimes come at the cost of our physical and mental health. By rediscovering and embracing natural methods to enhance our health, we can experience profound improvements in our overall quality of life. In this article, courtesy of StaceyNaito.com, we’ll go over several things you can do to feel better everyday.

Embrace Nature

Spending time in nature can significantly boost both your mental and physical health. The fresh air, sunlight, and green surroundings help reduce stress, lower blood pressure, and improve mood. Whether it’s a walk in the park, a hike in the woods, or a day at the beach, engaging with the natural world rejuvenates your body and mind. Regular outdoor activities also promote physical fitness, enhance overall well-being, and contribute to a healthier lifestyle.

Perfect Posture

Practicing good posture is essential to prevent physical strain and maintain musculoskeletal health. Poor posture can lead to chronic pain in your back, neck, and shoulders, and may cause long-term damage if not corrected. If you work from home, investing in ergonomic furniture can encourage good posture while preventing wear and tear on your back, neck, and shoulders. Simple exercises and mindful sitting and standing can make a significant difference.

The Power of Herbs

Considering herbal supplements for minor ailments can be a wise and natural choice. Many herbs, such as ginger for nausea, peppermint for digestion, and chamomile for sleep, have been used for centuries with great success. Herbal remedies often have fewer side effects compared to conventional medicines, making them a safer alternative for treating everyday health issues. Always research and consult a healthcare professional before adding new supplements to your routine.

Minimize Chemical Exposure

Reducing your exposure to harmful chemicals in cleaning products and cosmetics is crucial for maintaining good health. Many commercial products contain toxic substances that can cause skin irritation, respiratory issues, and other health problems. Opting for natural cleaning agents like vinegar, baking soda, and essential oils, and choosing organic, chemical-free cosmetics can protect you from these risks. Making your own products can also be an empowering and satisfying way to take control of your environment.

Laughter and Joy

Incorporating humor and laughter into your daily routine can have a profound impact on your well-being. Laughter reduces stress hormones, increases endorphins, and boosts your immune system. Watching a funny movie, reading a humorous book, or sharing jokes with friends can lift your spirits and improve your health. Remember, laughter is not just a temporary escape; it’s a vital aspect of a balanced life that fosters long-term happiness and resilience.

Stress Reduction

Engaging in stress-reducing activities like yoga or pursuing hobbies can greatly enhance your mental and physical health. Yoga combines physical exercise with mindfulness, helping to reduce anxiety and improve flexibility. Pursuing hobbies you love can also provide a necessary escape from daily stressors, allowing you to unwind and recharge. Whether it’s painting, gardening, or playing an instrument, these activities can bring joy, relaxation, and a sense of accomplishment, contributing to overall well-being.

Focus on Gratitude

Keeping a gratitude journal to focus on the positive aspects of life is a simple yet powerful tool for improving mental health. Writing down things you are thankful for can shift your focus from negative thoughts to positive ones, fostering a more optimistic outlook. This practice can enhance your mood, increase resilience, and promote overall emotional well-being. Taking a few minutes each day to reflect on your blessings can lead to lasting happiness.

Embracing natural methods for health and well-being fosters a balanced and fulfilling life. By integrating these natural approaches into your daily routine, you can achieve a healthier, happier life, reaping the benefits of a more holistic approach to well-being and long-lasting vitality.

Resources and Tips to Help You Relax and Recharge Throughout the Day

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By Julia Merrill of Befriendyourdoc.org
julia@befriendyourdoc.org

Modern life is busy. You probably have a lot of obligations to juggle, from work to family, friends, school, and more. You might find yourself getting overwhelmed and frazzled regularly. In the big picture, this can lead to mental health issues like anxiety. Read on for some resources and tips from Dr. Stacey Naito’s blog to help you unwind and recharge your battery.

Take a Break to Focus on Your Physical Well-being

Regular exercise is good for your mental and physical health. Try these tips to get more physical activity.

  • If you can’t get to the gym, try this total-body home workout. It only takes 15 minutes and requires no equipment.
  • You can also get exercise with hacks like skipping the elevator and taking the stairs.
  • Yoga is another activity you can do from home that helps to bust stress and improve mental health.

Build a stress-busting mental health toolkit

Get proactive about tackling stress head-on when it arises.

Natural Remedies

Using natural remedies to relieve stress is important because they often have fewer side effects, can be cost-effective, and work harmoniously with the body’s natural processes to promote overall well-being and resilience. Here’s a list of three natural remedies for stress:

  • Exercise: Regular physical activity, such as yoga, jogging, or swimming, can significantly reduce stress levels by releasing endorphins and improving overall mood.
  • Meditation: Practicing meditation and mindfulness techniques can help calm the mind, reduce anxiety, and enhance emotional stability.
  • THCA (Tetrahydrocannabinolic Acid): As a non-psychoactive precursor to THC found in raw cannabis, options for THCA may have therapeutic properties that help reduce stress without inducing a high.

Create a Relaxation Space at Home

When you need to take a break, curl up in your zen zone. Here’s how to make the perfect soothing space.

Know When to Ask for Help

If you’re constantly on edge and unable to relax, even with the above tips, it may be time for support. Here are some resources to help.

You don’t have to go through life feeling stressed and drained of energy. Making small changes to your daily routine can ensure you feel calm and refreshed. The resources above can help you get a better grasp on your daily well-being.
Read more informative articles on Dr. Stacey Naito’s blog today!

Uncover the Roots of Stress and Master Effective Management

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Here’s another fantastic article by Camille Johnson of bereaver.com which offers tips on managing stress.

In the whirlwind of modern life, stress often becomes a constant, yet unwelcome, companion. Its presence can be pervasive, affecting various aspects of our lives. Recognizing the sources of stress and developing effective strategies to manage it is not just beneficial; it’s necessary. This article dives into the primary causes of stress and equips you with practical ways to address them, aiming to bring balance and tranquility to your daily life.

Identify Your Stress Triggers

To manage stress, it’s imperative to pinpoint what triggers it. Stressors vary widely, encompassing aspects like work pressures, relationship dynamics, and personal responsibilities. By understanding these triggers, you can devise targeted strategies to mitigate their impact. This process involves self-reflection and may require changes in both perspective and lifestyle, but the reward is a more peaceful and manageable life.

Prioritize Fitness

Beginning a fitness routine is a powerful tool in combating stress, as it brings both physical and psychological benefits. Engaging in regular exercise leads to the release of endorphins, known as the body’s natural mood elevators, which help in reducing stress levels and enhancing overall mood. Physically, exercise improves cardiovascular health and increases strength and stamina, contributing to a greater sense of well-being and resilience against stressors. Additionally, a fitness routine provides structure and a sense of achievement, which can be particularly beneficial for mental health. It also offers a positive distraction, allowing for a break from daily stressors and the opportunity to focus on personal health and well-being. Discover a balanced and healthier you with customized nutrition and fitness plans from Stacey Naito!

Balance Work and Life

A common source of stress is the struggle to balance professional and personal life. This doesn’t mean compromising career goals but finding a harmony that supports both professional success and personal happiness. Here are some steps you can take to live a balanced life that is less stressful and more fulfilling:

  • Set boundaries: Establish clear boundaries between work and personal life. Define specific working hours and stick to them, avoiding excessive overtime. 
  • Prioritize self-care: Make self-care a non-negotiable part of your routine. Prioritizing self-care ensures you have the energy and resilience to handle work stress.
  • Delegate: Delegate tasks when possible, both at work and home, to reduce your workload and free up time for other activities. 
  • Learn to say “no”: Saying “no” when necessary prevents burnout and allows you to maintain a healthier work-life balance. It’s important to set realistic expectations for yourself and others.

Consider Alternative Stress Therapies

Exploring alternative therapies can provide a distinctive path to stress relief, complementing traditional methods. The following methods have been recognized for their potential in managing stress:

  • Aromatherapy: The use of essential oils like lavender, chamomile, and rose have been shown to promote relaxation and emotional well-being.
  • Biofeedback: Biofeedback techniques use sensors to monitor physiological functions like heart rate and teach individuals how to control them. It can be effective in managing stress by providing real-time feedback on stress responses.
  • Progressive muscle relaxation: This technique involves systematically tensing and relaxing different muscle groups to release physical tension and promote relaxation, making it an effective stress management tool.
  • THCa: Found in raw cannabis, THCa is a non-psychoactive compound that can offer stress relief benefits. It’s typically consumed in its natural form—explore the allure of THCA diamonds.

Practice Mindfulness and Relaxation

Mindfulness is a powerful practice for relieving stress by bringing one’s full attention to the present moment without judgment. By cultivating awareness of thoughts, feelings, and bodily sensations, individuals can better understand their stressors and learn to respond to them in a more balanced way. Mindfulness meditation techniques, such as deep breathing and body scanning, promote relaxation and reduce the physiological effects of stress, such as elevated heart rate and muscle tension. Over time, regular mindfulness practice can lead to increased resilience, improved emotional regulation, and a greater sense of calm, making it an effective tool in stress management.

Cultivate a Positive Mindset

Cultivating a positive mindset can act as a protective barrier against life’s stresses. Adopting an optimistic attitude, acknowledging your successes, setting achievable goals, and engaging in self-compassion are powerful tools in diminishing the effects of stress. Additionally, being in the company of uplifting individuals and consistently nurturing a hopeful perspective not only wards off stress but also enhances overall life satisfaction. These proactive measures contribute to building resilience, enabling you to navigate life’s challenges with greater ease and confidence.

Stress, while an inevitable part of life, doesn’t have to dominate it. By identifying its sources and adopting a comprehensive approach that encompasses physical, mental, and alternative strategies, you can effectively manage stress. This journey is about discovering what uniquely works for you, leading to a balanced and fulfilling life where stress is manageable, not overwhelming. Remember, prioritizing your well-being is not just beneficial; it’s essential.

6 Ways You Can Be Your Own Health Advocate

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Check out this fantastic article by  Julia Merrill of befriendyourdoc.org which will motivate you to take charge of your own health!

Image via Pexels

The word healthy is a broad term that covers a variety of topics. To ensure you are at your best, you have to be your own health advocate, and that means knowing what is going on with your health at all times. Start by considering these ways you can be your best and fight for your health.

1. Research Your Doctors

Think about the role your doctor plays and how important that is for your health. Use the weight of that role when researching new doctors. Research shows you should look into their educational background, their level of expertise, and what other patients say about them. Ask for recommendations from friends and family. That is a great place to start before you dig in deeper to learn more about the doctor’s experience.

2. Live a Healthy Lifestyle

A great way to take charge of your health is to start living a proactively healthy lifestyle. Start with eating better and getting physical exercise. If you are new on the health journey, try not to overdo it too quickly. Start by making small changes, such as eating more vegetables with every meal and going for walks. If you spend most of your time at work, get some physical activity by taking the stairs instead of the elevator. You can find small ways to incorporate activities that will keep your blood flowing.

3. Stay Organized

Keep your medical records organized by maintaining them yourself. You can use an online tool to quickly combine videos and keep all medical images in a single file by uploading them to your computer and merging them into one pdf. Then download the new file to keep on your laptop. Be sure to back the information up to a cloud-based server so you can access it from anywhere.

4. Speak Up at Appointments

Don’t be afraid to ask doctors questions, and don’t worry about whether your questions are silly. Doctors are paid to provide you with information that will benefit your health. The only way to access that information is to ask questions. This can also be a great way to vet doctors. A good doctor is happy to answer your questions and will go out of their way to provide you with answers. You don’t want a doctor that seems irritated or uncooperative when you have questions.

5. Be Vigilant About Your Medications

Take your medications exactly as prescribed. Some medicines are ineffective if you fail to finish the prescription, and some can take weeks to start working effectively. If you skip days or leave a few pills in the bottle, your medications may not work as they should.

6. Prioritize Your Mental Health

Keep in mind that mental health is just as important as physical health. Don’t be afraid to speak up if you are struggling or have questions about your mental health. Talk to your doctor about getting a referral if you need to see a mental health professional, and remember there is no shame in having mental health issues. The majority of people struggle with them at some point in life.

Part of you being your own health advocate is doing things that make you uncomfortable, such as speaking up for yourself. However, the more you do it, the easier it will become. Remember how important your health is and you will always want to fight for it.

Regular Self-Care Activities Boost Your Mental and Physical Health

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By Karen Weeks

When you commit and devote the time to care for yourself, your body feels better. You radiate health and energy and can operate at your peak physical performance level. But all those self-care activities also benefit your mind. Here is a look at how healthy living boosts your mental health, presented to you below by Dr. Stacey Naito’s Blog.

Eat Nutritious Food

A focus on healthy eating gives your body the nutrients and calories needed to thrive. Fill your plate with colorful fruit and vegetables and add a small portion of lean protein, such as salmon, chicken, sirloin, eggs, or turkey. Also, focus on consuming whole grains, nuts, seeds, legumes, and low-fat dairy products. Eating these foods keeps your blood sugar steady to prevent mood swings. 

Don’t forget your snacks! When the afternoon slump kicks in, choose a smoothie, fruit, or a handful of nuts instead of a bag of chips or a sugary soda. Then your hunger will be taken care of, and you’ll also get a burst of energy to help you mentally focus for the rest of the afternoon.

Do Exercise You Enjoy

Exercise doesn’t have to feel like work when you do an activity you love. Besides keeping your body in shape, research has shown exercise reduces anxiety, alleviates depression, and improves your sense of well-being and self-esteem. Do whatever activity you enjoy, such as brisk walking, swimming, cycling, jogging, or dancing.

Create a Healthy Home Environment

Is your home a relaxing place that you enjoy being in, or does your family argue, complain and make overly critical comments about the house? The fix may be more straightforward than you think. A dirty and cluttered home is unpleasant to look at and impacts your mental health by limiting your ability to focus, increasing your stress levels, and can cause conflict in relationships. Declutter and clean your house to transform your home into a vibrant and fresh space. Open up the windows to let some fresh air in as well. You’ll be surprised what a difference a clean and tidy home makes for you and your family.

If you have items that you want to keep but you simply don’t have room to store in your house, look for storage options outside the home. Storage units are affordable ways to securely stash items (big or small) until you decide what, exactly, you want to do with them. Use websites designed to help you with finding self storage in Los Angeles. With over 130 different storage options in LA, chances are you can find something near your home.

Seek Counseling

If you’re experiencing issues with anxiety or depression, a mental health counselor can help you feel better. The therapist can help you create healthy and productive coping mechanisms and tools to help you manage your emotions.

Don’t let your packed schedule or dread of an office visit turn you off from seeking the help you need. A great and popular new alternative is online therapy. Various telehealth online platforms are available, offering a variety of licensed therapists for you to connect with for assistance. You may even be able to secure a same-day appointment. In addition, telehealth therapists accept most insurance plans, keep out-of-pocket costs manageable, and offer more affordable co-pays than an in-office counselor. 

Take a Trip

Traveling to a new destination takes you out of your routine and immerses you in new sights and experiences. A pleasure trip can reduce your stress and lift your spirits. It can also heal your job burnout caused by working too many hours for a lengthy period. For the ultimate in self-care travel, book a wellness retreat in a location you’ve always wanted to visit.

You probably already noticed how your self-care activities keep you physically healthy. Take steps to declutter your home (and store away anything you want to keep), start exercising, and book a relaxing self-care trip. Now you know the mental health benefits you gain as well.

Five Steps to Transform Your Entire Well-Being

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Sheila Olson is at it again with another fantastic article which I am sharing here. Let Sheila guide you towards optimal well-being!

Five Steps to Transform Your Entire Well-Being
by Sheila Olson

Being healthy is a goal that we all have, and we are frequently exposed to countless trends that promise to drastically improve our well-being overnight. Of course, that isn’t realistic on any level. What our minds and bodies need is long-term commitment. If you’re interested in improving your entire well-being, check out the following tips.

Center Yourself

When left unaddressed, stress can occupy our thoughts throughout the day and leave us restless at night. Unfortunately, our physical health is directly connected to our mental health. After all, stress can disrupt sleep, impede focus, and leave us with a host of physical issues. Yet, with the right tools, you can learn the proper ways to manage it.

A good starting point is meditation. Mindfulness habits can balance our emotional states, leaving us physically and mentally healthier as a result. Beginning a practice can be as easy as spending 10 minutes in a quiet place every day. Thanks to the internet, you can also use guided tutorials to help you learn that process. How you explore meditation is up to you. You may want to focus on breathing exercises, or you might prefer a room dedicated to emotional centering.

Clean Your Air

It’s natural to assume that our homes are a refuge from pollutants, but sometimes that isn’t the case. We may have pets that shed, or we use cleaning chemicals that do more harm than good. This decline in air quality can cause many health issues, such as asthma or allergies. Fortunately, you can drastically cut pollutants by investing in an air purifier. These devices filter air at the microscopic level. They won’t purge our homes completely of contaminants, but you can notice marked improvement in both your health and air quality. Before you choose a specific model, learn more about the products on the market. There are several different kinds of purifiers available, so know what you need before you buy one.

Contextualize Fitness

Being active shouldn’t be a chore; if it is, then you need to find routines that you enjoy to make healthier living more sustainable. Don’t rely on bruising sessions at the gym to achieve your goals, as this can lead to burnout. Instead, remind yourself that all activity counts. That might be walking through a park or playing basketball with a group of friends. Do you work out best with others? Join a sports team, or take up regular jogs with your buddies. Above all, give yourself manageable goals that you can work toward, and make sure you follow through with them. By having a positive mindset, you can keep your fitness moving forward.

Focus on Sleep

Having a good night’s rest is easier said than done. However, sleep recharges one’s emotional and physical batteries. So, get to the root cause of any restlessness and find a solution. Do you drink caffeine? Limit it as best you can, and consider a cutoff point in the early afternoon. Are you using electronics? They may seem ideal to help you unwind at the end of the day, but they can override your body’s sleep processes. Don’t overlook your environment, either. If it’s bright, invest in blackout curtains. Likewise, keep your room cool to help your body prep for sleep. Identifying the source may mean replacing your mattress or changing your decor. Whatever the cause, though, you can rejuvenate your health with sleep.

Embrace Positive Living

Unhealthy habits can be a significant obstacle to wellness. They are hard to stop, but doing so can be transformative. Negative habits can have various underlying causes, so it’s important to determine what they might be. This can help you understand certain patterns and avoid them in the future. However, don’t just try to drop an unwanted habit “cold turkey.” Instead, challenge them by adopting positive alternatives. If you smoke when you’re feeling stressed, find a substitute that you can use to manage your anxieties. Don’t end your nights on a stressful note by checking social media or email. Positive living is a strategy that adds up over time and can become a central part of your day-to-day life.

Good health is not a fad. It’s perfectly achievable by making easy adjustments to our lifestyle and outlook. Make your well-being a priority every day.

Image courtesy of Pixabay

It Isn’t Just About Fitness: How Fitness Goals Impact Your Entire Life

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My latest article for Sports Nutrition Supplement Guide is on the impact that fitness goals can have on every aspect of your life. You can see the original post via the link below, or read the article here as well.

FitnessGoals_310x250

http://sportsnutritionsupplementguide.com/inspiration-motivation/train-perform/item/1585-it-isn-t-just-about-fitness-how-fitness-goals-impact-your-entire-life

You may already be immersed in a fitness plan which enhances your physical strength and flexibility, improves performance, and keeps your physique in tip-top shape. But being physically fit confers a multitude of mental benefits which you might not be aware of. As a matter of fact, the link between physical health and mental health is so strong that people who brush off regular exercise as a time-consuming task are depriving themselves of optimal health and well-being.

Simply by engaging in 30 minutes of moderate intensity exercise 3 to 4 days per week, you can help manage or even prevent mild depression and anxiety through the release of endorphins in the brain. In addition, regular exercise increases energy levels, enabling you to power through a busy day more efficiently. Individuals who exercise regularly also tend to enjoy more restful sleep.

Those of you who hit the gym or engage in other types of physical activity several days per week may also have noticed that simply by being in an exercise environment, your worries and negative thoughts have a tendency to melt away, lending a lot of validity to the phrase “iron therapy”. The sense of community which exists within gym settings or other events (such as 5K races, mud runs, rock climbing events, and other activities) can also be a very effective means of eradicating any feelings of loneliness or isolation.

People who struggle with depression are more likely to be sedentary, and levels of GABA, serotonin, dopamine, and norepinephrine tend to be much lower than in people who work out regularly. Conversely, levels of stress hormones, such as cortisol, tend to be higher in sedentary individuals who suffer from chronic depression and anxiety. A study by the University of California San Francisco determined that women who exercised for 45 minutes over a 3-day period showed fewer signs of cellular aging compared to their inactive counterparts. Other studies have demonstrated that as little as three hours of regular exercise each week can reduce the symptoms of mild to moderate depression as effectively as pharmaceutical antidepressants.

Regular physical activity also benefits cognitive function. Researchers have discovered noticeable physical differences between the brains of people who engage in regular exercise when compared to inactive people. Several studies have found that the hippocampi in fit individuals is much larger. Why is this important? Because the hippocampus is largely responsible for spatial memory, and it is also one of the first regions in the brain to be affected by Alzheimer’s related damage. Exercise also boosts levels of growth factors in the brain which are responsible for higher cognitive functions such as concentration, attention, memory and learning.

Lastly, regular exercise boosts self-esteem and improves body image, contributing to a greater sense of well-being and confidence. Think of how exciting it is when you reach a training goal, such as increased strength or flexibility, weight loss, or a positive change in body composition.

In summary, when you train your body through regular exercise, you also boost brain health and create a greater sense of overall well-being.