Every-day life can be stressful and overwhelming, resulting in putting your health and wellness on the back burner.
It can be hard to know where to start to embrace life and make changes for a healthier, happier life.
Here are just four changes that will make a huge difference in your health journey.
Spend 20-30 minutes outside in the morning sunlight
Benefits:
Better sleep -- sunlight helps regulate the body's melatonin levels, thus promoting better sleep
Vitamin D -- sunlight helps the body produce vitamin D which is very important for optimum health
Improved mood -- sunlight triggers the brain to release serotonin, thus promoting relaxation, calmness, focus, and decreased anxiety and depression
Immunity — sunlight can help strengthen the immune system, thus protecting against allergies, respiratory illnesses, & hormonal imbalances
Weight Loss — morning sunlight exposure can help reduce body fat
2. Take a 10 minute break every 90 minutes at work.
Benefits:
Mental health — breaks provide a moment of relaxation & decompression, improving mental health & well-being. Restores focus & prevents decision fatigue
Physical health — breaks help decrease risk of health issues that may arise from long periods of sitting (cardiovascular disease, high blood pressure, diabetes, & musculoskeletal issues. Breaks also improve circulation & posture
Productivity — breaks help promote productivity & creativity, a decrease in errors, and enhanced problem-solving skills while increasing efficiency
Job satisfaction — breaks help increase job satisfaction and employees feel more valued
Burnout prevention — breaks help prevent burnout & decrease stress levels
3. Take a 10 minute walk after meals.
Benefits:
Blood sugar regulation — walking activates the muscles that use glucose for energy, thus helping to prevent blood sugar spikes after a meal, improving insulin sensitivity
Digestion — walking helps stimulate digestion & decrease gastrointestinal distress
Blood circulation — walking helps improve blood circulation, thus increasing energy & mental clarity; supporting cardiovascular health & decreasing risk of heart disease
Stress — walking helps improve mood & decrease stress levels
Sleep quality — walking helps improve quality of sleep
4. Turn off electronics 1-2 hours before bedtime.
Benefits:
Improved quality of sleep
Reduction in stress levels
Enhanced mental well-being
Improved circadian rhythm
Improved hormone balance
The blue light that is emitted from screens disrupts the body’s production of melatonin, the hormone that regulates sleep, thus delaying the body’s natural circadian rhythm. As a result, it increases the amount of time it takes to fall asleep and may disrupt sleep throughout the night.
Take Charge of Your Health & Wellness
Better health and wellness is achieved by one small step at a time.
It is really easy to feel overwhelmed when you see where you are in comparison to where you want to me. These 4 changes are a good place to start to achieving your health goals.
Once you get comfortable with these changes, try adding in another positive change! Over time, healthier lifestyle changes will become more natural and rewarding!
Seize today!
There is no time like the present to become a better you!
Please note: none of the information provided is medical advice but meant for educational purposes only and does not substitute for professional medical advice. Always consult your medical doctor for medical advice, diagnoses, or treatment.
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