Five Steps to Transform Your Entire Well-Being

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

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Banish Obesity for Good with These Simple Wellness Tips

Photo via Pexels

Check out this informative article by Dana Brown of Health Conditions which is chock-full of effective and easy wellness tips.

– By Dana Brown

Obesity is a lifestyle disease that plagues over 1 in 3 Americans. This causes preventable illnesses and health problems, such as type 2 diabetes, gallstones, high blood pressure, and joint weakness. Many people suffering from obesity have tried to lose weight through fad diets and trendy fitness routines only to fall back on old habits. Instead, maintain health for the long term by making wellness-focused changes to your lifestyle.

Find the Best Workout Routine for You

Starting a workout routine can be very hard if you’re struggling with obesity. Verywell Fit emphasizes the importance of finding a workout catered to you instead of joining random fitness programs because you don’t know what else to do. Find a workout that you can enjoy and stick to. Some of the best workouts for obese adults include walking, group exercise classes, and strength training. If any exercise causes pain, try something else. For example, aqua jogging is a good alternative to walking if you have pain in your joints.

Develop a Balanced Diet Plan

Avoiding empty calories is more important than cutting your calorie intake when it comes to losing weight. This means staying away from sugary foods and those containing unhealthy fats. Instead, aim to get a balance of nutrients from each meal you eat. The majority of your calories should come from fresh fruits, veggies, whole grains, legumes, and lean protein. These foods will provide your organs with the nutrients they need to help you fight disease and daily fatigue.

Make Time to Get Restorative Rest

Not getting enough sleep can be a barrier standing between you and your weight loss goals. Studies show that sleeping habits can disrupt the efficacy of weight-reduction programs. When we lack sleep, our bodies are stimulated to increase our appetite unnaturally. Sleep disruption also affects the body’s ability to control blood sugar and cortisol levels. Try to get more than 7 hours of sleep per night to increase your likelihood of successful weight loss.

Take Care of Your Mental Health

Making improvements to your overall wellness includes addressing any mental health issues that you may have. Many studies have found a link between obesity and mental health disorders, including anxiety and depression. According to experts, people tend to use food to self-medicate their emotions. Mental health issues also lead to a decrease in physical activity, which is a common cause of onset obesity. So, it’s important to cut out stress from your life and get help if you’re suffering from a mental disorder.

Ditch the Scale

What if you didn’t have to step on a scale to check your progress? According to Livestrong, avoiding the scale can be a healthier way to measure weight-loss. Scales give us an inaccurate representation of our fitness. They don’t tell us where we’re carrying excess weight or how healthy our bodies actually are. Plus, the numbers on the scale can be disheartening when they’re higher than we expect. Instead, track your progress in other ways.

First, it’s easy to tell you’re losing weight when clothes start fitting better or become baggier. You should take note of compliments made by friends and family, since changes to your body will be more obvious to other people than to you. You’ll also notice significant changes in your energy levels and how your body feels. For example, you’ll feel stronger, be able to walk farther, and feel less pain. You may also notice reduced stress and better quality sleep. These are all signs that you’re progressing on your weight loss journey.

Dealing with obesity through wellness-centered actions will help you get to the root of the problem. By changing up your lifestyle for one that’s healthier and focused on caring for your mind, you can finally keep those pounds off for good. Eventually, these actions will become healthy habits that will keep you feeling good for years to come.

How To Keep Cool At Night

The one part about summer which I never miss is the endless string of hot nights which keep me tossing and turning. In an effort to keep the ambient temperature as comfortable as possible while I slumber, I have tried many different methods to cool down, and some still do the trick quite nicely. Thankfully, the mercury should start dropping soon, and the blazing hot nights will abate.

Here’s what has worked nicely for me in my quest for a cool sleeping environment:

1. Central A/C is always set for a certain temperature. We have it set at 77 degrees because at 78 degrees or higher, the entire household (there are four of us) bakes like incubating baby chicks.

2. The ceiling fan in my bedroom is always on. There’s nothing I can do about the fan placement, and often lament the fact that the fan is positioned over the foot of my bed instead of over my head, but the bedroom is huge. If I owned the place I live in, I would install three ceiling fans in line so that I could stay cool in bed, sitting in front of the television, or sitting at my desk on the other side of the room.

3. I have two sleek tabletop fans on my nightstands which are wonderful on hot nights. They have a slim profile, and are relatively quiet.

4. I always use 100% Egyptian cotton sheets, which have more of a tendency to stay cool than sheets which are a lower thread count or made of synthetic materials.

5. I have a cooling mattress pad on my mattress. The brand I have, PureCare Frio 11 Inch Cooling Mattress Protector, is acceptable but not great.

Frio Cooling Mattress Pad

Several other bloggers have recommended the Slumber Cloud Nacreous Mattress Pad which is available at slumbercloud.com, and I have a sneaking suspicion that it does a better job of cooling than the Frio.

6. When I was dealing with the worst of my perimenopausal nights sweats, I would place an ice cold gel pack between my shoulder blades and sleep on my back so that I could maximize the surface area which came into contact with the pack. After two summers of using gel packs on a nightly basis, I am thrilled that I haven’t had to resort to such craziness this summer.

7. On the hottest summer nights, I will take a tepid shower before retiring. The shower ritual cools core body temperature and primes the body for more restful sleep.

8. I will often kick a foot or an entire leg out from under the covers to cool down. This has been scientifically proven to decrease core body temperature. Some researchers even recommend that people sleep with their feet completely unencumbered by socks or bedding.

What did NOT work for me was a bed fan. I had seen the BedJet Climate Comfort Cooling Fan and was intrigued by it, but the steep price ($300 and up) caused me to lose interest quickly. When I learned that there was a Brookstone version of the bed fan, and that it was $99, I quickly purchased it, only to be so disappointed by the performance that I returned it. Even with the lightweight sheets I have on the bed and a simple coverlet (no blanket, no heavy comforter), and with the fan cranked up to the maximum setting, the device spewed out just enough air power to keep the toes of one foot cool.

I am intrigued by the Breezy Buddy fan-cooled pillow and wish I had known about this product when I was in the throes of hormonal night sweats. However, I no longer need such a device.

If you are looking for ways to cool down your bedroom, you might want to try a few of the suggestions I have discussed here. Here’s to a restful and cool night’s sleep!

When Your Mind Won’t Wind Down


Where Is The Off Switch?

Have you ever been so wound up with thoughts or concerns that your brain refused to allow you to fall into blissful sleep? As long as your emotions are influenced by excessive amounts of stress, the pressure will continue to spark anxiety which will continue to rob you of sleep, even if your body is completely wiped out. A vicious cycle of insomnia not only prevents the body from getting the restorative sleep it needs, it can contribute to depression or panic disorder.

People are so busy these days that it can be a challenge to check off everything on to-do lists, so it is rather common to see folks working right up until bedtime. However, if you are having problems turning off your thoughts at night, you must break this habit and allow yourself to calm your mind in preparation for sleep. That means you need to avoid activities like housework, checking emails, paying bills, or any other activity which keeps your mind active, for at least an hour before your usual bedtime.

Anxiety and Sleep

What fuels the mind and makes it work overtime in the majority of cases is anxiety. The bed is supposed to be a place for sleep, yet many individuals lie in bed with thoughts spilling over, and are unable to get the thoughts to cease because they provoke anxiety. The chances of solving any problems while trying to fall asleep are slim, so the constant worrying only serves to interrupt much-needed sleep. Honestly, how often have you been able to solve an issue you were worried about, after you crawled in bed? Your mind will be better equipped to solve any issues which plague you if you shut off your thoughts and allow the restorative benefits of sleep to take over.

Go To Paradise

Try redirecting your thoughts by practicing guided imagery. While lying in bed, close your eyes and imagine a beautiful place, such as a tropical paradise. Breathe slowly and evenly, while imagining hearing the waves crash on the beach, and feeling the sand and the warmth of the sun. You can even play ambient sounds of the ocean to help you visualize the scene. This relaxation technique can be extremely effective in not only shutting off the endless chatter in your brain, but also in getting you to fall asleep.

If you are concerned that ideas or concerns will pop into your head in the middle of the night, keep a notebook and a pen next to your bed. Once you write something down, put the notebook away and let it go. Remember that it really can wait until tomorrow.

My Just Float Experience

What is Floating – Just Float, The World’s Largest Float Therapy Center

Yesterday I had a pretty remarkable experience, floating for an hour in a room devoid of light and external noise. The 1,000 pounds of Epsom salt which saturated the pleasant, tepid water caused my body to float effortlessly. Since I meditate daily, I welcomed the release that came with being untethered by my senses, gently hovering in a state of incredible relaxation.

For those of you who are wondering what the process is, you shower before entering the chamber to remove oils, lotions and pollutants from your skin and hair. Then you step into the tub which is softly illuminated. Once you lie in the water and adjust to your body’s buoyancy, you can turn off the lights and allow the soothing music to lull you into a state of stillness. The music fades away, leaving your breathing as the only steady sound.

At the end of your session, the music and lights slowly return. You exit the tub and rinse off the salty water.

Forty dollars (intro price) and an hour later, I definitely think the experience was well worth it.

If you are in the Los Angeles area, and you would like to try floating, please click on this link: http://justfloat.com/

Kick A Foot Or Leg Out

Many of you are already aware of the “one leg out” sleeping position, in which one leg is hooked over the covers, while the other leg remains nestled under them. This clever approach to cooling the body down during sleep actually has a scientific basis.
The body prepares for sleep by dropping its core temperature, and in the deepest stages of sleep, body temperature actually dips a couple of degrees below normal. This is part of the natural physiology of slumber. Even some of the pre-bedtime rituals which some people adopt, such as taking a warm bath or drinking a cup of hot herbal tea, cause the body temperature to cool rapidly, priming it for sleep.

When we uncover our feet but keep the rest of our bodies snug under the bedclothes, or we swing one leg over the covers, we enable the blood vessels of the feet to dissipate body heat and keep us cool, which further supports restful sleep. Besides, who enjoys sweating while trying to sleep?

Some scientists even recommend keeping feet uncovered while sleeping at night, especially if you are sleeping next to a partner or pets (those of you who have pets know that they often sleep ON you). Another tip is to keep your bedroom temperature between 60 and 68 degrees, so if you are in the habit of cranking up the heat to keep your home warm and cozy, you might want to drop the thermostat setting at night while you sleep.

Essential Oil Diffusers

Spamist Ultrasonic Diffuser

Spamist Ultrasonic Diffuser

I recently purchased a Spamist Ultrasonic Diffuser, and I love it! I use it every night before I retire, and the soothing aromatherapy vapors relax me and help me fall asleep. This particular unit was only $19.99, so I thought it might not work very well, but so far, I have been very pleased with its performance. The auto-shutoff feature kicks in after about three hours, but I am always asleep by then. You can set this diffuser to display a rotating rainbow of colors, one color only, or you can shut off the light. It’s easy to fill and easy to clean.

Here’s the description of the Spamist unit which I purchased:

“Create the ultimate spa experience—anytime, anywhere.

SpaMist instantly converts normal tap water to a healthy streaming  mist with the latest ultrasonic technology.

The sleek modern design fits any decor and is simple to use. Just add less than one cup of water and a few drops of your favorite essential oil. Enjoy more than 3 hours of continuous aromatherapy.

For a pleasant lighting effect, either select the rotating  rainbow spectrum or one of the 6 soothing LED colors. Lights may also be completely turned off during the diffusing process. SpaMist completely powers down when the level of water falls below the minimum fill line.

Cleaning is easy, just wipe wipe the inside out with a soft cloth before duplicating the above process.

Unit Weight  =  .60 lbs 
Unit Dimensions  = 4.5″L x 4.5″W x 7.5″H         
Case pack Weight =  7 lbs 
Case pack Dimensions = 15″L x 10″W x 8.5″H”

Though I usually use lavender essential oil in my diffuser, I also love Serenity aromatherapy oil by doTERRA. If you have trouble winding down from long, stressful days, or you simply want to enjoy the calming effects of essential oils, I would HIGHLY recommend purchasing a diffuser unit and placing it near your bed.