If you have a hard time falling asleep and waking up and find yourself feeling lethargic during the day, rest assured you’re not alone. Regardless of how hard you may work to try and maintain a healthy lifestyle, you may be in need of a way to reset your body clock for optimal health and to look and feel your best – especially in the morning. Consider these simple lifestyle choices for sleeping and waking up to optimize wellness.
Simple Steps to Wake Up Well
(Family Features) If you have a hard time falling asleep and waking up and find yourself feeling lethargic during the day, rest assured you’re not alone. Regardless of how hard you may work to try and maintain a healthy lifestyle, you may be in need of a way to reset your body clock for optimal health and to look and feel your best – especially in the morning.
As a life balance coach and wellness expert, Lauren Zoeller constantly urges her clients to prioritize sleep because, according to the Centers for Disease Control and Prevention, one out of three of adults in the United States isn’t getting the recommended seven hours of sleep.
Lack of sleep means lower mental and physical performance and can lead to health issues ranging from diabetes to heart disease. Sleep loss also takes its toll on skin. While asleep, important repair, renewal and detoxification processes take place, which are vital for healthy skin. Dark circles, dehydration, skin redness and sallowness may appear when the skin isn’t able to naturally repair during proper sleep cycles.
According to Zoeller, “sleep” and “wake up” patterns can be reset with a combination of aromatherapy and some simple lifestyle choices.
“I use a combination of natural, clinically proven skincare solutions from This Works, which work in harmony with your body clock and promote healthy sleep habits,” Zoeller said. “At night, a few pumps of the Deep Sleep Pillow Spray – which is powered by 100 percent essential oils of lavender, chamomile and vetivert – is proven to help you relax and fall asleep faster.
“For the morning, you can try This Works’ Morning Expert collection, which features natural ingredients to rehydrate, protect, smooth and brighten tired morning skin. I love the Wake Up Drops, which are made with peppermint, rosemary and lavandin oil to energize and boost alertness and mental focus.”
Zoeller also recommends these simple lifestyle choices for sleeping and waking up to optimize wellness:
Find more tips for refreshing your body and mind to wake up feeling well at ThisWorks.com.
Photo caption (woman): Life balance coach and wellness expert Lauren ZoellerSOURCE:
Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women. Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals.
Wake Up Refreshed
Simple ways to begin your morning
(Family Features) Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.
Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.
Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your thoughts away from negative and stress-inducing thoughts.
Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for 15-30 seconds.
Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.
Find more tips for starting your day on the right foot at eLivingToday.com.
Photo courtesy of Getty ImagesSOURCE:
While a healthy lifestyle requires a balanced diet and exercise, sleep is another pillar of overall wellness that is both essential to your health and success, and often overlooked. By simply making small changes to your daily routine you can improve your quality of sleep. Follow these tips and get on your way to better rest and a healthier life.
8 Ways to Optimize Your Sleep
(Family Features) While a healthy lifestyle requires a balanced diet and exercise, sleep is another pillar of overall wellness that is both essential to your health and success, and often overlooked.
By simply making small changes to your daily routine you can improve your quality of sleep. Follow these tips from Dr. Sujay Kansagra, Mattress Firm’s sleep health consultant and director of Duke University’s Pediatric Neurology Sleep Medicine Program, and get on your way to better rest and a healthier life.
Find more resources to help improve your sleep, including tips on how to purchase a new mattress, at DailyDoze.com.
Photo courtesy of Getty ImagesSOURCE:
(BPT) - Whether it's battling the rampant germs of cold and flu season or maintaining wellness throughout the year, the immune system is your main line of defense. In order to feel good as often as possible - and recover quickly when you don't - it's important to keep your immune system strong.
"The immune system is the part of the body that monitors both internal and external environments," says Dr. Chris Oswald, certified nutrition specialist and chiropractor in Hudson, Wisconsin. "It's important to understand that both too much immune response and too little immune response, including inflammation, is not good, so maintaining that happy medium is the name of the game."
To achieve that "happy medium," Dr. Oswald recommends incorporating five simple steps into your daily routine:
Support natural sleep cycles
"Sleep is the time when our bodies repair and rejuvenate, so it is something to not be taken lightly," Dr. Oswald says. "Generally speaking, the older we are the less sleep we need, but for adults 7-9 hours is usually the sweet spot."
He says a good way to know if you are sleeping well is if you fall asleep within 30 minutes of lying down and you are able to wake at approximately the same time every day without an alarm clock.
"It is also very important to maintain regular hours as our body's circadian rhythms do not like to be disrupted," he adds.
Eat fermented and unprocessed foods
Dr. Oswald says the body's microbiome health has a huge impact on the immune system. The microbiome is the collection of microorganisms that inhabit the intestinal tract, creating a mini-ecosystem.
"Every bite of food we eat impacts microbiome balance, so it is important to eat foods that promote its health," he says. "I like fermented foods and foods that are minimally processed or as close to their form in nature as possible. When the wrong foods are eaten, certain microbiota are able to 'gain strength' and offset the health promoting benefits of other more beneficial organisms."
He adds that dietary fiber is also very important to maintaining the health of the microbiome. Additionally, foods high in omega-3 fatty acids such as DHA and EPA help boost the immune system.
Use supplements to support digestive health
"The digestive tract is a barrier to the outside world which selectively allows molecules to pass through," says Dr. Oswald. This is why a healthy gut is a big part of overall health - it filters out the bad while keeping in the good.
Eating plenty of probiotics in foods like yogurt and kefir helps maintain digestive health, but it can be difficult for the average person to get enough to make an impact. "Supporting digestive health with a comprehensive probiotic supplement such as Nordic Naturals Nordic Flora Probiotic Daily is a great foundational health strategy for everyone," Dr. Oswald says.
Move your body
"Higher levels of fitness are definitely associated with improved immune function," says Dr. Oswald. He recommends high intensity interval training (HIIT), where you alternate short periods of intense exercise with brief rest periods.
"I like people to choose any activity they like and have a nice gentle 5 minute warm-up followed by up to six 100 percent work intervals for 30 seconds with 60 seconds of rest," he says. "Once complete with the circuit, a five minute cool down completes your workout in 19 minutes or less."
Embrace mindfulness and meditate
Dr. Oswald says both acute and chronic stress have an effect on the immune system, which can potentially decrease your resistance to illness. One easy way to combat stress is to try to meditate every day.
"Meditation is a very powerful option and I firmly believe that all should find some way of increasing mindfulness," he says. "It is important to remember that meditation is different for everyone."
Meditation can be sitting quietly with eyes closed, staring at a flame, walking in the woods, etc. Try something that feels right to you that allows you to relax and be mindful of the present.
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