A-Z wellness handbook
HEALTH
your guide to a healthy new year. by ALLIE ALLSUP
acupuncture Acupuncture is used to treat an abundance of issues, including relief for chronic pain, arthritis, or back pain. Believed to stimulate the nervous system, acupuncture releases chemicals into muscles, stimulating the body’s natural healing abilities. It is done using hair-thin needles that are inserted into the skin and are thought to promote one’s Qi (pronounced “chee”). biking Did you know biking is one of the most common modes of transportation in the Netherlands? Not to mention, an estimated one billion people ride bicycles every day for transportation, recreation, or athletics. This aerobic activity, which means that your heart, blood vessels, and lungs are all being worked out, is a healthy, low-impact exercise that can be enjoyed by all ages. chlorophyll drops (in water) The same chlorophyll that plays an important role in making plants green can be used to boost your own immune system. Containing vitamins, antioxidants, and therapeutic properties, many people take it as a health supplement or apply it topically. Whether or not you decide to take a chlorophyll supplement, dieticians still recommend incorporating vegetables containing chlorophyll into your diet. Dark green, leafy vegetables are often the richest. Not a big fan of vegetables? Then there are some fruits, like green apples, kiwi, or green grapes, that can have this effect, too. deep breathing Breathing is something we do every day, but when is the last time you’ve taken a deep breath? Deep breathing has tons of benefits, and is one of the easiest, most natural tools to help fight issues like stress and anxiety while helping to bring better circulation about the body and reducing blood pressure. Go ahead, take a deep breath. exercise Even when tired, exercise will give you more energy. Exercising regularly can increase your lifespan by keeping you fit and healthy. General fitness and moderate exercise are crucial to a healthy body, mind, and life. Even if it’s just walking around the neighborhood for a few minutes every day, get up and get your body moving. Flaxseed Flaxseed has been around for hundreds of years and is known for its superfood properties. Jam-packed with protein and fiber, you can find flaxseed in quinoas, cereals, and nutritional milkshakes. To reap the benefits, you can either eat a tablespoon per day or use the oil while cooking.
Gua Sha stone This traditional Chinese tool is used to relieve tension, sculpt skin, and increase circulation. Regularly used on the face, it is often made of a natural jade stone and designed to improve and increase the circulation of facial blood vessels. This tool isn’t just for the face and neck, though; it can also be used on the back of the hand, wrist, shoulders, and feet. hydration Water is the body’s natural medicine. Did you know drinking at least five glasses of water a day can reduce your chances of suffering a heart attack? And not getting enough water can have a negative impact on your mood and energy levels. On top of that, water is great for a clear complexion. If not a fan of the taste, spruce up your cup with fruits or vegetables (lemons, berries, orange slices). Bottom line, there’s really no downside to it, so drink up! incense Incense has been around for hundreds of years and in many forms. Simply put, incense is any plant matter that is burned for aromatic or spiritual properties. It can also be used to aid in meditation and mood improvement. Overall, incense is used as a calming mechanism and can be burned in several scents. Whether you want it to spruce up your home, or are using it to calm your nerves, incense has many benefits. When we take in smells, signals are sent to our limbic system. This is part of the brain that deals with memory, emotion, and hormone regulation. Therefore, breathing in pleasant aromas can reduce stress, aid sleep, stimulate creativity, purify your space, or simply be there for your enjoyment. journaling Did you know writing out your thoughts and feelings can boost your wellbeing? Journaling can better help you achieve your goals, gain self-confidence, improve your writing and communication skills, strengthen memory, and reduce stress and anxiety. And while journaling may not be for everyone, it is important to note that there are many different types of journaling you can try out. Still not convinced? Well, even famous figures such as Albert Einstein and Leonardo da Vinci kept journals or diaries to record their experiences, thoughts, and feelings. It’s a good way to decompress and destress from a day’s worth of issues and struggles. Go ahead, tell us what you’re feeling. kale Kale is one of the most nutrient-dense foods on the planet. It’s loaded with powerful antioxidants, Vitamin A, K, B6, C, potassium, and manganese. Made of fibrous material and rich in iron, kale is great for helping with digestion. The stems even have high levels of probiotics, which will help increase the number of good flora in your gut. If we know one thing, it’s to keep a healthy gut. This is a good step in that direction. Often eaten raw, you can find kale in salads and smoothies. Yet, it can also be enjoyed steamed, sautéed, boiled, or baked.
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