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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Overcoming The Daily Grind: How Women Can Focus On Their Health

Photo via Pixabay by Stocksnap

Attention ladies…how can you focus on yourself in the midst of a hectic lifestyle? Read on to see what Sheila Olson of fitsheila.com has to say!

– By Sheila Olson

For many women, finding the time to focus on their overall well-being can be a challenge. Busy work schedules, spending time with family, and personal projects can sometimes prevent us from taking the time we need to take care of our bodies and minds, leaving us feeling exhausted and without the defenses we need to stay healthy. While having a routine can be a great thing, it can also become monotonous, leaving you with the feeling of being stuck in that “daily grind” everyone talks about.

Fortunately, there are several things you can do to boost your health and overall well-being without sacrificing the time you need to spend on other things. Making small changes to your lifestyle and routine will help you boost your energy, immune system and self-esteem, all while ensuring that you stay efficient and productive.

Keep reading for some great tips on how to get started.

Ask for help

No matter how productive you are, there’s just no way you can do everything by yourself, so don’t even try! Ask for help now and then, especially when it comes to managing your time. Not only will this help you get everything done, it will reduce stress at the same time. Think about the small things that will have a big impact, such as delegating chores to the kids or hiring a dogwalker to take care of your pup while you focus on other things.


Get in a daily workout

It may seem easier said than done, but it’s actually not that hard to fit in a workout if you know where to look. Many people think that their exercise routine needs to be done in a gym, for at least an hour at a time, with fancy equipment and gear, but the truth is, you can break up your workout into two fifteen-minute increments and get some nice results. You can also try yoga or simply use the tools you have around you including stairs instead of heading to the gym.

Eat well-balanced meals

Eating healthy isn’t always easy when you have a packed schedule; many women find themselves settling for fast food or even finishing what’s left on their child’s plate rather than making something good for themselves. If time is an issue, consider preparing some healthy meals ahead of time such as on a Sunday night and freezing them for the week. It will also help to keep quick, easy foods like pre-mixed salad, fruit, granola and oatmeal at the ready so you can make a healthy meal even when you don’t have much time.

Fuel up at work

When you spend long hours at the office, it can be hard to focus on your needs. Schedule breaks in which you can meditate, read a good book, go for a walk around the block, or eat a healthy snack. This will not only help you stay physically healthy, but mentally as well.

Getting over the daily grind and focusing on yourself is a must in today’s busy world. No matter what kind of job you have, or what responsibilities await you at home, it’s important to remember that your health matters. Find small ways to reduce stress as much as possible, and don’t forget to ask for help! Learn to say no if it takes away from some much-needed self-care; you’ll thank yourself later.

Banish Obesity for Good with These Simple Wellness Tips

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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.

Exercise, Self-Care, and Finding the Right Balance to Boost Your Overall Wellness

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Please check out this excellent article by Shiela Olson which explores the delicate balance between pushing yourself to the next level and nurturing yourself at the same time.

– By Sheila Olson of fitsheila.com

You’ve decided you’re ready to stop perpetuating a cycle of sleeping in on weekends, spending weeknights slumped over in your couch, and eating out at greasy burger joints every other meal. You’re ready to live a healthier and happier lifestyle, and you’ve known the answer all along — diet and exercise. Diets aren’t very effective when practiced every other week, and fitness requires you to keep up and even build up the intensity over time.

So, what’s the secret?

The Importance of Prolonging Good Fitness

When someone decides they are ready to start running every day, or some other form of exercise, they typically feel this fire within themselves to keep it up. You go in for your first day, and you feel exhausted, but you also still feel pretty good knowing that you’ve taken your first step at getting healthy. After a few more gym sessions, you notice that you aren’t just tired but also sore, and that goodwill for better living starts to feel a little less compelling.

It’s natural to give it your all the first few times before your mind and body start to naturally resist the transformation that is occurring. It’s the kind of transformation that people from all walks of life seek to make their lives better. It’s why so many recovering addicts start running and bodybuilding. Exercise not only changes how we look on the outside but how we feel on the inside. It reduces stress and boosts positive self-image and confidence.

The process of transformation can be difficult and uncomfortable at times, especially when you’re just starting out, which is why it is important to not overdo it. If you work too hard or put too much emphasis on your physical fitness, you run the risk of burning out and not making the kind of progress you are looking for.

The Meaning Behind Self-Care

Right now, the buzzword of the day seems to be self-care. People are starting to collectively realize that we don’t need to punish ourselves to live our best lives. Exercise shouldn’t be something you dread to do but something you look forward to. To remedy this natural resistance to living healthier and a fitness-oriented lifestyle, people are turning to self-care as a way to supplement diet and exercise and avoid burning out during the process.

One of the ways you can practice self-care is by leaving plenty of rest days in between workouts to give your body time to recover. Recovery is essential to practicing good physical fitness and ensuring you have enough energy to keep going back to grind week after week. Self-care also addresses showing yourself love in alternative ways. Exercise is important for our physical health, but we also need to consider our mental and emotional health as well. Beyond exercise, there are a number of activities you can do, such as meditation, reading a book, or pursuing a hobby, that can all fill a specific need you have in your life.

The Need for Balance in Your Life

When you approach your physical fitness as just one piece of the puzzle, then you can start looking at other ways to enhance your life, while not overdoing your diet and exercise. You won’t just be working hard, you’ll be working smart. You’ll know that there are many activities you can work on to improve your overall well-being. By balancing out these different self-care activities, you will always make yourself better while also keeping a very diverse routine. Some days, you will be focused on your physical fitness, but when you need to rest and recover, you can then switch gears and focus on your mental and emotional health as well.

Once you decide it’s time to make a change, you’ve already started your journey to improve your wellness. You may have attempted to change your life a few times now, but all of those past experiences were just the lead up to this one moment where you finally committed to achieving personal wellness and living your best life.

Photo Credit: Pixabay.com

The BEST Health Insurance Policy – REPOST

Health apple

With the recent upheaval in the world of health insurance coverage, I thought it would be a perfect time to talk about ways that we can safeguard against the need to access insurance benefits and keep our out-of-pocket costs to a minimum. If you have a predisposition towards conditions such as high blood pressure, diabetes, high cholesterol, joint issues, depression or anxiety, a little self-nurturing can go a long way in keeping those issues at bay. Though there is no absolute guarantee that being proactive about your health will completely prevent disease from manifesting in your body, you can minimize the chances by following sensible guidelines.

1. Get Regular Exercise: If you have yet to take part in regular exercise, here are a bunch of reasons why you should. First of all, regular exercise supports and encourages healthy circulation, lowers blood pressure and reduces cholesterol levels. It also reduces your risk of developing type 2 diabetes and some types of cancer. When you strengthen your muscles with resistance training, you protect your bone density and improve your mobility. There are also mood-elevating benefits which exercise confers which can push away depression and anxiety. Lastly, exercise keeps your mind and memory sharp as you age. A good plan is to exercise 30 minutes a day, 4 to 5 days per week at a moderate intensity. Now, if you aren’t quite at that point, or you ae nowhere near that point, don’t get discouraged. The important thing is to start. You can work up to the 30 minutes a day, 4 to 5 times per week regimen gradually, as long as you remain committed to the program. Make sure to schedule exercise sessions into your day, and STICK TO THEM!

2. Reduce Stress: You may be thinking that reducing stress may be next to impossible in this hectic society, but it is absolutely essential for your physical, emotional and spiritual well-being. When you go through life at top speed, anxiously rushing through in an effort to meet deadlines, you not only miss out on special moments, but you also overtax every major organ in the body, including adrenals, heart, pancreas, liver, colon, brain and skin. Similar to over-revving an engine, you cannot expect to keep going at a gallop constantly without burning out the engine. Have you ever noticed that you are more prone to catching colds when you burn the candle at both ends? Simple things, such as practicing breathing techniques when anxiety creeps in, or truly allowing yourself to BE IN THE MOMENT when you take a break, can be very helpful in reducing stress. Pay attention to the times when you feel overwhelmed, when you feel like you are unraveling or are at that point in which you are either going to explode or give up and hide under a rock. It’s during those times that stepping outside the bubble is crucial. And once you understand not only that you CAN step away, you may relish that escape when it feels like the walls are closing in on you.

3. Practice Sound Nutrition: Proper nutrition is critical to supporting optimal health. This means eating meals throughout the day instead of starving yourself, and turning to whole food sources as much as possible. By incorporating leafy green vegetables, fresh fruit, whole grains, lean meats and healthy fats, you will equip your body with the fuel it needs to function properly and to repair itself optimally. Without proper nutrition, inflammation and free radicals can wreak havoc on an already challenged body, culminating in disease and illness. It is important to stay away from fast foods at all costs.

4. Get Sufficient Sleep: Slumber enables our bodies to repair cells and tissues so that we can function during our waking hours. It supports a healthy metabolism and also reinforces learning and memory from the day’s activities. When you don’t get enough sleep, your body cannot adequately repair itself. If sleep deprivation occurs regularly, the metabolism becomes sluggish, inflammation accumulates, and the risk for diseases of all kinds becomes significant. Make sure to get a solid eight hours of sleep each night, and try to go to sleep at around the same time each night.

5. Laugh: I listed this as a separate topic from stress reduction because I honestly believe that laughter as a daily medicine can do wonders for one’s health. Over the past several years, I have resorted to listening to comedy when I am in my car instead of listening to music, literally adding comic relief to the commutes I make around the Los Angeles area. Laughter truly is the best medicine!

I’m sure some of you are completely on board with what I am advocating, and are implementing some or all of these healthy habits in your daily regimen. Then there are those of you who believe the advice is sound, but haven’t found the motivation to make the necessary life changes which can have a profound positive impact on your health. Lastly, there’s a group of you who stubbornly refuse to listen to advice, who will keep practicing unhealthy habits as a rebellion to everyone around you. I’ve got a message for the last group. Every single person I have EVER met who threw caution to the wind like that, and pretended not to care about the health impact of habits like poor nutrition, alcohol and drug use, lack of exercise, smoking, and reckless lifestyles, somehow got it in the end. Whether it was a cancer diagnosis, high blood pressure, obesity, or some other illness, every single one of them was forced to change their tune. Don’t be one of those individuals who is forced by illness to finally wake up!

You have the power to transform your life. Don’t forget that!

Banish PMS Article For Oxygen Magazine Online

banish-pms

Please check out original post here: http://www.oxygenmag.com/article/banish-pms-10130

Here are 9 ways to deal with moodiness, soreness, bloating and cravings when it’s that time of the month.

Go with the flow? Easier said than done. Your monthly visitor is not only inconvenient, but it’s also frequently preceded by annoying symptoms like irritability, fatigue, pelvic cramps, acne and bloating to name a few. While not every woman gets PMS, most women get at least one symptom a month.

Fortunately, there are numerous measures you can take to alleviate the symptoms of PMS. Exercising regularly, breathing and relaxation techniques, avoiding alcohol, sugar, salt and caffeine, and consuming small, frequent meals to stabilize blood sugar are all effective methods for easing discomfort, but there are numerous over-the-counter supplements that have demonstrated effectiveness in managing the most common symptoms.

Magnesium
Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium, which in turn brings on PMS symptoms. That’s why supplementing with magnesium is a good idea. It has a calming effect, and it also reduces the swelling, breast tenderness and. A well-tolerated dosage is 400 milligrams before bedtime. Women who have more severe mood swings from PMS might prefer a more bioavailable form of magnesium called magnesium glycinate. This form also decreases the hot flashes, which some menopausal women experience.

Dose: Recommended dosage is 250 milligrams one to three times daily, and should be taken with food.

Calcium
Studies have found that women who take calcium supplements, experience less severe PMS symptoms than those who don’t. Calcium supplementation can reduce fatigue, depression, mood swings, tension and anxiety, bloating and breast tenderness, and cramping and generalized aches and pains.

Dose: Take 400 milligrams three times daily.

Vitamin B6
Women who experience mood swings right before their periods tend to benefit greatly from taking vitamin B6. It’s also effective for symptoms of menopause, morning sickness, depression, acne and bladder inflammation.

Dose: Take between 50 to 600 milligrams per day in two to three divided doses.

Vitamin E
Vitamin E reduces the production of prostaglandins, which are responsible for cramps and breast tenderness.

Dose: Take 400 international units daily.

Chromium Picolinate
Chromium picolinate affects insulin, glucose and serotonin in ways that can decrease sugar and balance mood and appetite.

Dose: A dose of 200 micrograms three times daily is optimal.

Alpha Lipoic Acid
Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings.

Dose: Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.

Vanadyl Sulfate
This supplement has an insulin-like effect on the body and has been shown to regulate blood sugar levels, which makes it adept at curbing those wicked sugar cravings.

Dose: Take 10 milligrams three times daily.

B-Complex
B-complex formulations consist of the following: B complex capsule contains the following vitamins: folic acid, thiamine (B1), riboflavin (B2), niacin (B3), panthothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12) and biotin. This complex supports memory, improves mood, decreases anxiety and combats the effects of stress. It also boosts metabolism, thus increasing energy. I have encountered remarkable responses to B-complex in people who have suffered from depression and who did not respond to prescription antidepressants.

Dose: I recommend 100 mg per day.

Gamma-Linoleic Acid
Gamma-Linoleic Acid is an omega-6 fatty acid, which are considered essential fatty acids, meaning, they are necessary for human health, but the body can’t make them. They play an important role in brain function as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. GLA helps fight inflammation which is why it’s effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6.

Dose: Take 500 to 1,000 milligrams per day.