H E A LT H Y Y O U
Back to Basics
STORY MICHELLE JOHNS
MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT
Please note: The contents of this article are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or lifestyle changes. Resources for the content of this piece are available upon request.
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complexities of healthcare and wellness to prevent illness have been tough to navigate the past 24 months. While many advancements toward prevention have been discovered, just as much remains unknown as to how to completely protect ourselves from all forms of illness and inflammation. A few things, however, remain constant. The basic principles of self-care still apply to help the body prevent and fight illness. As fall approaches football games will start and tailgates will commence. In addition to vaccinations and masks, the following basic care is still essential to good cardiovascular, immune system, brain and psychological health as well as diabetes prevention, hormonal balance and weight maintenance. SLEEP Sleep is the body’s opportunity to reset, restructure and repair damage. It is vital to overall quality of life. Sleep affects memory, heart health, contributes to weight gain (lack of sleep), regulates emotions and affects the ability to be alert, focused and aware. The average American reportedly gets approximately six hours of sleep per night. Adults need seven to nine hours of sleep per night. Following are some tips to facilitate quality sleep. - Turn off cell phones, computers and televisions about an hour prior to going to bed. - Develop a nighttime routine that begins approximately an hour prior to going to bed 76 | At Home Memphis & Mid South • August 2021
that includes some of the following: a time of contemplation of the day’s events, a written to-do list for the next day, prep for the next morning/day, journaling and a time of gratitude. - Try going to bed at the same time every night and waking at the same time every morning to help your body develop a circadian rhythm. - Try to sleep in a neutral position to keep from tossing and turning throughout the night. - Turn off all lights and make the sleeping room dark. - Make sure it is quiet. White noise, televisions and music playing during sleep keep your brain stirred. You want to give your brain the opportunity to turn off. - Keep the room temperature between 60 and 70 degrees. Cooler temperatures are better for sleep quality. DRINK WATER Hydration is extremely important to your body. On average, you should drink half your body weight in ounces of water per day. However, if you exercise and sweat a lot during the day, you may need a little more water. Caffeinated drinks do not hydrate your body; drink water instead. Add fruits, vegetables and herbs to water to make it taste better and supplement your food intake if you eat them after you drink the water. Try this infused water recipe: - A sprig of rosemary (great for the brain and memory) - A slice of lemon - A few slices of cucumber
