With so much going on in our lives, many of us plan out every minute of our day: Wake up, work, go to the gym, come home, make dinner, work from home, try to spend some quality time with our families, go to sleep, repeat. Day after day we know what is important to live a healthy life and we are constantly working to juggle that with our daily responsibilities. But when our mental health starts to falter, it can be hard to check off everything on your To Do list.
How we can get more done while feeling less stressed, more fulfilled in our daily lives, and maintaining our overall health? The answer might be simpler than we think.
Try getting out more often. With most people living in urban environments, working in offices all day, and spending free time working out at the gym, it is not uncommon for our only time in nature to consist of the walk to the car. This may seem like a minor price to pay for living a full, busy life but the New York Times cites studies showing city dwellers have a higher risk for anxiety, depression and other mental illness than those who spend regular time outdoors.
By not spending enough time outdoors, we lose more than just our recommended daily intake of Vitamin D. Human beings have an inherent connection to nature and previous generations did not spend nearly as much time indoors. With modern technology, we can do nearly everything from the comforts of our own home but doing so could be detrimental to our health.
In a study done by Stanford University, Gregory Bratman and colleagues found that volunteers who walked through a green area of the campus showed a more focused and positive attitude afterward than volunteers who walked for the same amount of time near heavy traffic. The volunteers who had strolled through the calming natural parks also showed improvements in their mental health and were not dwelling on the negatives in their lives as much as they had been before the walk.
Getting into nature has major mental and physical health benefits for us, but don’t think of it as something else you have to add to your ever-growing To Do list. Many routine activities can simply be moved outdoors. Make the commute to work on your bike if possible, or take nightly walks around the neighborhood as a part of your post-dinner routine. On the weekends make time for a hike or picnic outdoors. Even just sitting on the porch for a while has its benefits.
It can be easy to become obsessed with reaching our goals and crossing tasks off lists, but a successful, healthy life is about balance. We should work towards the life we want and love, but not at the cost of our mental health. Start with half an hour every day spent in nature and try to write down how you feel before and after. Noting the lift in mood that the outdoors can have on you will help to continue the habit when it seems like the last thing you want to do. And eventually, your time in nature may be what you look forward to most every day.
Guest Blogger: Camila
Communication Major at the College of Charleston
Marketing Intern at Wellness Beyond Fifty
We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution. It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.
Here are five steps to help you begin your own journey on the road to personal development:
- Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.
However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?
S — Specific: If you want to lose weight, for example, you need to specify how much.
M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin. Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.
A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.
R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.
T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”
- Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
- Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
- Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
- Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.
If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.
However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.
By: Guest Blogger Cassie from ehealthinformer.com
What Does Wellness Mean in Today’s Chaotic World?
It seems like today’s world is constantly in motion. Everything is instant, and it feels like attention spans get shorter every day. Amidst all this commotion, it can be hard to know when we’re okay and when we’re not. This confusion leads us to ask, what does wellness mean in today’s world?
Any time we talk about “today’s world” we must discuss the impacts of the digital revolution. Having so much technology in our lives has its advantages and disadvantages. On the one hand, accessing information and communicating with people can be done in the blink of an eye, but on the other hand, we now seem hooked to devices many of us lived without for many years. It shouldn’t be a secret that all this time spent in front of screens isn’t the best for our well-being.
So, how can we find wellness and peace of mind amongst this chaos? Can it be achieved, and if so, how? In today’s article, I’ll outline what wellness means to me in this crazy, connected world, and I will offer some strategies to help you remain calm, peaceful, active and, most importantly, well.
One of the consequences of such a high-tech, chaotic world is that work and leisure time can easily mix. You’ve probably noticed how many people like to discuss their work problems when they are supposed to be relaxing. This really isn’t a great idea; it only creates more stress.
So, in today’s world, wellness means having time for you to do what you want to do. Take the time to do things you enjoy with people who fill you with positive emotions, and try as best as you can to leave work and other stresses behind. You don’t want them ruining these precious “you” moments. Being able to truly disconnect is a great step towards achieving wellness in the hectic world we live in.
For as crazy and chaotic as the world is, it seems like we still spend a lot of time sitting down. Breaking out of this and moving around is a big part of achieving wellness. Engaging in active pastimes fills us with positive emotions, both during and after we do them.
It seems, though, nowadays a lot of us associate being active with an obligation. We need to go to the gym or have to go for a jog. Well, it doesn’t need to be this way, and finding ways to be active should go hand in hand with doing things you like. You could go for nature walks or strolls around your neighborhood and get the same benefits you would get from other types of exercise.
Being active allows stress to work its way out of the body. Tension is lessened through muscle movement—this is why activities such as yoga are great practice for self-improvement, as well as your physical health. So, in today’s world, wellness can be achieved by breaking up the routine and moving around. It’s not about reaching certain weight loss goals or looking a certain way, but rather about getting out there and experiencing joy and happiness with yourself and your loved ones.
Peace of Mind
Peace of mind is essential for letting go of nerves, worries or feelings of anxiety. In today’s “chaotic” world, achieving peace of mind can be a real challenge with all the different sources of stress. But what would wellness be without a calm and peaceful mind? Would it be worth pursuing?
These days the more peace of mind you can give yourself the better, and you can achieve it in a variety of different ways. For example, you can make to-do lists for the things you need to get done so that you don’t get overwhelmed with what you have on your plate. Or, you could keep a journal and write down what worries you—it’s like venting to a friend all the time. Another thing you could do is install a secure network
on your computer and other devices to not have to worry about things like identity theft or hackers. It seems like a small thing, but when it comes to peace of mind, everything counts. If it is something that could stress you out or worry you, find a solution, for achieving peace of mind and wellness in today’s world come hand-in-hand.
When thinking about wellness in today’s world, remember that the world you see on the outside is usually a reflection of how you feel on the inside. Therefore, making time for leisure, being active and working to achieve peace of mind will help make the world seem less chaotic, help you feel less stressed and make achieving wellness much easier.
Author bio: Cassie is a health and tech blogger who is passionate about wellness and well-being. She blogs for ehealthinformer.com.
Boy, did I get a surprise last week. My doctor’s office called to say my blood work came back fine except for my A1C test — the one that provides information about a person’s average level of blood glucose (blood sugar) over the past three months. It is the primary test used to determine if you are pre-diabetic or have diabetes itself.
One of the main reasons I experienced the fight of my life with breast cancer a decade ago is chronic stress. I had jogged, been active most of my life and kept my weight under control but I got cancer. Why?
After you lose weight, your metabolism slows down, thus it is easier to regain the weight you lost. And once you gain back the weight, the harder it is to lose it. It’s a vicious cycle. But you can get it back under control. By employing a few helpful nutrition and lifestyle changes, you will be on the road to optimizing your metabolism for life.
What is metabolism? It’s the sum of all the chemical reactions happening in your body. Based on the science of food metabolism and the way our bodies burn energy, here are four ways to boost your metabolism for lasting weight control:
- Distribute your intake of protein throughout the day. Don’t let dinner be the meal where you consume most of your protein. Spread it out among all your meals for more efficient use.
- Work out daily: But mix up what you do every day. Combine resistance, aerobic and flexibility training to five consistent workouts per week. Maybe 2-3 times a week do an aerobic or cardio workout like jogging, my favorite, or biking. Balance this out with 2-3 days of some form of stretching like Yoga or Pilates. The objective is to not solely burn calories but to boost your body’s metabolism and response to exercise through recovery and rebuilding.
- Manage stress: Stress is not something we are going to eliminate, and a little bit is not necessarily a bad thing. But when your stress level gets out of whack, your metabolism suffers. Stress causes your hormones, such as cortisol, to overproduce and affects your insulin sensitivity. You tend to sleep less and gain weight. We also tend to overeat and exercise less when we are stressed.
- Sleep well. Even a single interruption in your normal 6-8 hours per night sleep pattern has a detrimental effect on fat metabolism and tissue recovery from exercising. Plan your sleep routine as you would a workout. When you give your body a full night sleep on a consistent basis, you are supporting the release of important hormones. Melatonin is one of these hormones that help control your daily metabolic rate.
Your energy levels, ability to work out, and weight gain or loss all depend on your body’s metabolic processes. If you implement these four simple strategies, your body will operate more efficiently. You’ll maintain weight loss, which makes for a happier new year.
Now that we are in the holiday season, many of us resign ourselves to the weight gain that typically follows. Indeed, it is very hard to pass up holiday sweets that seem to be everywhere as well as extra servings of a traditional family dish. That’s why so many weight loss books are published at this time promising a “New Year, New You.”
So it’s no surprise that the No. 1 New Year’s resolution is to lose weight. But this year consider a broader approach to resolving the problem for more lasting success. Here are 10 points that my health-coaching clients have incorporated into their weight-management programs that you may want to consider:
1. Sleep better.
2. Work out more, whether it is outside, at the gym or home.
3. Begin a daily mindfulness or meditation practice.
4. Drink more water and get rid of diet sodas.
5. Eat more vegetables and less meat.
6. Organize your home, workspace or both.
7. Make new friends and/or spend more time with those you already have.
8. Improve work/life balance to allow more time to take better care of yourself.
9. Quit tolerating an uncomfortable situation at home or work out of fear. Define the problem and fix it.
10. Find an app or person to hold you accountable to whatever goal you are trying to achieve so you will create a lasting new habit.
There is a lot of help available, so take advantage of it now so 2017 can be your best year yet!
Last week, we talked about the immediate benefits of exercising and how exercise is the new miracle drug. But, even better news is that so much of what we already do counts as exercise. Heavy gardening, like digging and raking, mowing the grass and washing the car all count as vigorous exercise. Physical activity and exercise include all types of movement not just playing an athletic sport.
In fact, emerging research is showing that it doesn’t take much movement to get benefits. Research is showing that an intensive work out for as little as 10 minutes has benefits, and doing it at high intensity has the same benefits of a standard 50-minute workout. Still, not everyone wants to do high intensity or interval training that is required in a shorter workout. However, if you are short on time, the #1 reason people say that don’t exercise, this type of exercising might be for you.
Interval workouts are also proving effective for people who already have a chronic disease such as Type 2 diabetes or heart failure. Any type of exercise that gets your heart rate up is the answer to seeing dramatic improvements in all chronic diseases. Getting your heart rate up through exercise is also known to improve depression, anxiety, and energy levels.
So since exercise can benefit nearly everyone, what are some of the types of workouts that don’t necessarily require a gym membership? The best type of workout is one that is a mix of cardio and strength training. Cardio will prevent you from being winded after climbing the stairs. Strength training will build muscle and bone, which protects against injury as we age.
Several examples would be:
1. Walking: It has the lowest “quit” rate of any exercise, improves your memory, well-being, heart health and creativity. In fact, today, after Hurricane Matthew had come and gone, I took a brisk walk with a friend. Not only did my energy increase, but the walk helped me focus so I could write this blog.
2. Cycling: Whether you do it indoors or out, cycling has been shown to increase brain connectivity. And doing it at high intensity improves a depressed mood.
3. Running: My personal favorite is running. Going for a run improves sleep and makes your bones stronger. Even doing it for 5-10 minutes a day, at a jogging pace, is linked to a longer life.
4. Yoga: Lifting your own body weight and flowing through intense poses will give you the strength training you need. Not to mention a bit of mindfulness and stress relief.
5. Weight training: I used to think weight training meant lifting dumbbells at a gym with a bunch of other sweating people. I now know that an inexpensive pair of light weights will build muscle and strengthen bone just by increasing the number of repetitions. Something else to try as an alternative to weights are resistance bands.
6. Tai Chi: These slow gentle movements might not look like you are doing much of anything. But, in fact, Tai Chi strengthens the back, abs, upper and lower body. It also relieves pain and improves posture. This is one workout I have never tried but am thinking it might be good one. Especially since my “frozen” shoulder is improving and I am working to regain strength in that area of my body.
As you can see, one exercise does “not fit all.” It’s extremely important to find one you like and will do on a regular basis. Why? So you can reap the immediate benefits today and create a lasting habit that will help you live a longer and healthier life.
Everyone knows they should exercise. Doctors, scientists and even ancient philosophers have long advised that exercise is good for you and warn that the more the better if done properly. Now we are getting more and more proof that exercise is critical.
Researchers have found that during and immediately after exercising, positive changes occur in our bodies. A steady run, jog or walk not only gets blood flowing and hearts pumping but also helps improve skin and eye health. If someone created a drug that could do for human health everything that exercise can, it would be the most valuable pharmaceutical ever.
So why do only 20 percent of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week? Why is it that more than half of all baby boomers do no exercise whatsoever? Surely by now everyone knows the consequences of leading sedentary life.
People with low levels of physical activity are at a higher risk of developing cancers, heart disease, Alzheimer’s and early death by many other preventable causes. Yet generally speaking, humans are not good at assessing long-term risks as well as benefits, of our lifestyle choices. Promises that exercise is “good for you” aren’t motivating enough for most people to take action — especially if they consider exercise as just another chore. However, most people are motivated by rewards. Here are only a few of them regarding proper exercise:
— Slower aging.
— Better mood.
— Less stress and anxiety.
— Less chronic pain.
— Improved eyesight.
— Lower medical bills.
Where’s the proof? Beginning in 2017, the U.S. National Institutes of Health (NIH) will launch a six-year $170 million study with a group of 3,000 sedentary people of all ages. They will start an exercise program and then donate their blood, muscle and fat before and after exercise. Another group that doesn’t exercise will also be tracked.
This study is the first of it’s kind in terms of size, rigor and aims. Experts are hoping it will give doctors evidence they need to start treating exercise like the miracle drug they’ve long thought it to be. Instead of your doctors saying, “You need to exercise more,” they will actually give exercise as a prescription!
It’s becoming evident too that nearly everyone — young, old, pregnant and those that are ill —benefit from exercise. As scientists learn more about why this it is, they are hoping that the messaging about exercise gets simpler too. No fancy gym membership required, just get out and move. I’ll have on this important subject next week. So please stay tuned!
If you’ve ever tried to lose weight, especially after 50 years of age, you know it’s an extremely difficult challenge. You should also know that keeping off those extra pounds is even harder.
According to the International of Journal of Obesity, among overweight and obese adults, only 17 percent who lost at least 10 percent of what they started with were able to keep it off long term. And those who lost more are less likely to keep it off. So why is this?
The key to lasting change in any area of your life is developing healthy habits and sticking with them. So start now to develop good dietary choices. This makes managing the weight loss far easier. It’s also important to establish reasonable goals ahead of time. You can’t reach a goal if you don’t have one. When it comes to maintaining your body weight, keep that goal in mind and hold yourself accountable.
But don’t beat yourself up if you get off track occasionally. As I often tell my health-coaching clients, change is not linear. It’s OK to slip occasionally. Just get back on track as soon as you can and continue working toward becoming the best that you can be.
It’s also important to customize your diet to fit your lifestyle once you are in maintenance mode. The key is to find what works for you personally. One diet does not fit all, and neither does one diet-maintenance plan.
Fun times, vacations, dinners out, etc. are important. It’s fine to enjoy these times. They are a part of enjoying life. So plan accordingly. Keep your overall diet healthy and practical for your lifestyle. Here’s a time-tested rule of thumb: If you eat healthy 80 percent of the time, you can splurge for the other 20 percent.
Of course, no article on maintaining weight loss would be complete without reference to exercise. Exercise and nutrition go hand in hand. Exercise is a great way to break through weight loss plateaus and help you manage your weight once you have reached your goals. Whether you prefer a leisurely walk around the block, an intense 10k race, or anything in between, exercise is great for maintaining your weight, your energy and a critical can-do attitude.
Once you have hit your weight-loss goal, it’s wise to continue to build muscle mass with exercise such as resistance training. As we age, we lose muscle mass. But many women don’t want to build muscle, only lose fat. Unfortunately, you can’t have one without the other. Muscle burns fat and it important for maintaining your weight and keeping your metabolism revved up. The best way to lose fat is to build lean muscle with exercise and the right amount of protein, plant based protein counts too.
If you find you are struggling with losing weight, or keeping it off, accountability may be the missing piece for you. Give me a call for a free, 30-minute optimal health breakthrough session to see how I might be able to help.