HEALTHY YOU

from August 2021

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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.

the 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 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

Eat a well-rounded course of nutrition throughout the day that includes fruits, vegetables, a healthy dose of dark, leafy greens, fats, carbohydrates and proteins. A good rule of thumb is to be sure you have at least a fistsized portion of each major food group on your plate three times a day and eat a couple of healthy snacks between meals. Your body needs food. A restrictive diet is damaging to your overall system, as is overeating. Healthy eating can help prevent heart disease, lower blood pressure, and reduce the risk of stroke.

Healthy fats include: avocado, walnuts and other nuts, olive oil and other oils, sardines and other small fishes

Proteins include: beans, lean meats, poultry, fish, nuts and seeds, nut butters, dairy

*notice the overlap in fats and proteins.

EXERCISE

*If you have health issues, talk to your doctor and work with a personal trainer to develop an exercise protocol that is right for you.

Everything included in this article has a direct impact on key health indicators such as cholesterol, triglycerides, free radicals and blood pressure.

Given half a chance, the body has an amazing ability to heal itself. The body is designed to fight disease and remove toxins; however, unhealthy lifestyles keep the body in overdrive mode and limit the opportunity for its systems to ebb and flow in the manner for which they were created.

Move your body throughout the day. The more you move the more you activate the body’s cellular and muscular systems. These systems moderate the functioning of hormones and fat burning, and create energy that affects the heart, lungs and brain activity.

After sitting for 30 to 45 minutes, get up and walk for as little as two minutes.

Engage in moderate to vigorous exercise 30 minutes a day. You do not have to do all 30 minutes at once; you can break it up into three 10-minute segments.

10 minutes of upper body workout

10 minutes of lower body workout

10 minutes of cardiovascular workout