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:

• Try to go to bed and wake up at the same time (on weekdays andweekends) to keep your circadian rhythms in order, and attempt to keep your bedroom temperature cooler: 60-67 degrees is optimal.
• At least an hour before bed and an hour after waking, stay off digital devices. The blue light emitted by smartphones and tablets affects melatonin production, which regulates sleep and wake up patterns.
• Avoid using a loud alarm that jolts you awake, increasing your blood pressure and stress levels. Choose an alarm sound that will gradually take you from deep sleep to wakefulness. Keep a tall glass of water on your bedside table and drink it right when you wake up to combat overnight water loss.
• Add some morning exercise such as a walk, spin class or yoga and a brief meditation session to help burn off cortisol – the stress hormone – which is most active in the morning.  Movement and meditation can help reduce feelings of anxiety going into your day, which helps support productivity.

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 Zoeller

5 Ways to Avoid an Energy Crash

(Family Features) If you start each day motivated but find your energy tends to fade throughout the day, a few simple and easy-to-implement changes to your routine could make all the difference. Minor adjustments to your eating habits, exercise routine and mental attitude can help boost energy levels so you can power through the day feeling fully charged.

Tune in. Take the silence out of a dull morning with some of your favorite music to help ensure you’re starting the day on a positive note. Turn on the radio while you’re showering, plug in headphones while preparing breakfast or set a “wake up and get ready” playlist on shuffle during your commute.

Start with breakfast. It’s fairly common to skip breakfast if you’re in a rush to get out the door, but those few minutes you save in the morning can end up costing you as the day wears on. That’s because breakfast quite literally breaks your overnight fast and sends signals to your body that it’s time to kick back into gear for the day. With a convenient option like the Nescafé Coffee Protein Smoothie, you can hack your morning routine so that you can get more out of your day. Made with real 100 percent Colombian Arabica coffee, oats and almond butter, this ready-to-drink smoothie contains 15 grams of plant-based protein and as much caffeine as one cup of coffee to help you prepare for the day ahead.

Get creative. If you typically spend your mornings focused on routine tasks, give your brain some creative freedom. Carving out time during the day for an activity you enjoy, such as sketching or coloring, watching inspirational videos, meditating or even brainstorming outside-the-box ideas for a fictional client, can help increase productivity when you turn your focus back to the task at hand.

Shake up your afternoon pick-me-up. Mornings can go by in the blink of an eye, but afternoons sometimes seem to drag. A little boost may be all you need to keep going. Reward your hard work with an option like a Nescafé Cold Whipped Latte and enjoy a perfectly indulgent afternoon treat. Give it a quick shake and the chilled blend of coffee, creamy milk and coffee or French vanilla flavors create layers of barista-inspired froth and foam to deliver a coffee-shop experience right at your desk.

Prep for the next day. If you’re apt to take your work home with you, consider jotting down any end-of-day work thoughts and tasks for the following day before you leave for the night. Keeping a physical to-do list or journal can provide a starting point for the next morning. This can help prevent forgetfulness, reduce stress and potentially aid in getting a better night’s sleep because your brain isn’t buzzing from trying to keep a mental checklist.

Find more inspiration to energize your morning and shake up the afternoon at Nescafe.com/us.

Photo courtesy of Getty Images (employees in meeting)

A Surprising Solution for Stress Relief

(Family Features) From finances and health concerns to lengthy to-do lists, there are numerous sources of strain in the lives of most people.

According to a survey conducted by Wakefield Research, 68 percent of people feel stress on a weekly basis and 32 percent are stressed every day. Women, in particular, are impacted, as 25 percent surveyed reported experiencing stress multiple times a day. However, today there is a surprisingly simple way to relieve stress: flowers.

New research from the University of North Florida’s Department of Public Health shows that living with flowers can significantly alleviate daily stress. These findings follow decades of behavioral research studies conducted by researchers at universities including Harvard, Rutgers and Texas A&M that demonstrate flowers’ ability to make people happy, strengthen feelings of compassion, foster creativity and even provide boosts of energy.

The study, titled The Impact of Flowers on Perceived Stress Among Women, concludes that adding flowers to indoor environments results in a statistically significant and meaningful reduction in stress.

“There is a growing body of research that illustrates how environmental design positively impacts health,” said lead researcher Erin Largo-Wight, Ph.D., associate professor of the University of North Florida’s Department of Public Health. “Now it is both intuitive and scientifically known that adding elements of nature, like flowers, to interiors promotes well-being.”

The specific results include:

• The average reduction in stress among women who received and lived with flowers was minus-5.5 points on the perceived stress questionnaire, a significant statistical decrease in stress.
• Flowers are a unique gift with the proven potential to reduce stress among women, likely because flowers provide the opportunity for nature contact, an established health-promoting environmental exposure.
• Participants who received flowers overwhelmingly reported that flowers improved their moods.

“Our findings are important from a public health perspective because adding flowers to reduce stress does not require tremendous effort to generate a meaningful effect,” Largo-Wight said. “When life seems to be in a constant state of frenzy, flowers can provide a much-needed moment of calm.”

For more information about the study, along with tips on relieving stress, visit aboutflowers.com/stressless.

Giving for Good: Make an impact in your community

Make an impact in your community

(Family Features) Inspiration to give back to your community can come from any number of places, from a personal desire to make a difference to fulfilling a graduation requirement for community service hours. No matter the reason or the origin, chances are strong that you can make an impact.

Giving back may be as simple as writing a check to an organization that works to further a mission you care deeply about. Or it may mean lending a hand to put on a fundraising event in your community. Perhaps you have a skill or talent you can share with others in the name of a good cause.

If you’re committed to contributing to your community in a meaningful way, consider one of these ideas to improve the lives of those around you:

Spend Time with the Elderly
Seniors often hold wisdom, knowledge and experience that younger generations have yet to accumulate. Yet, as they age, a community’s oldest residents are often left alone. These days it’s less common for family members to live near one another, so “adopting” an elderly resident down the street or at the local senior housing center is a way to help monitor his or her well-being and ensure personal ties to the community are maintained. Not only can this provide a valuable service for an elderly person and his or her family, it may bring you great personal satisfaction as you learn about the community’s history through the eyes of someone who saw it evolve firsthand.

Donate to Nonprofits
If you’re concerned your budget doesn’t stretch far enough to make a meaningful cash contribution, there are plenty of other ways you can donate to nonprofit organizations in your community. Volunteer hours or even gently used items like office furniture or supplies are often in high demand. You can even donate by helping your favorite nonprofit uncover new funding opportunities. For example, the America’s Farmers Grow Communities program, sponsored by the Monsanto Fund, provides farmers an opportunity to help a nonprofit of their choice. Eligible farmers can enroll in the program for a chance to direct a donation to a local eligible nonprofit organization. Since 2010, the program has shown a commitment to strengthening farming communities by awarding more than $29 million to nonprofits, supporting food banks, ag youth organizations, supplying essentials for the needy and acquiring life-saving emergency response equipment.

Be a Mentor
Much as you can gain valuable wisdom from elderly residents, you also likely have your own knowledge that can benefit others in your community. Consider the areas where you excel and explore how your community can benefit. You might put your athletic talents to use coaching a youth sports team, teach scouts a skill for advancement or lend your experience as a human resources professional to an organization that helps disadvantaged individuals improve their employment opportunities. If you’re good with numbers, maybe volunteering as a financial advisor to a local nonprofit board is worth considering.

Help Create Future Leaders
If the future vitality and well-being of your community is a priority, your giving may involve creating opportunities for future generations. Programs like America’s Farmers Grow Ag Leaders, sponsored by the Monsanto Fund, encourage rural youth to become the next generation of ag leaders by awarding scholarships to support their pursuit of higher education in ag-related fields of study. The scholarships are administered by the National FFA Organization, but students do not have to be FFA members to apply. Since 2014, the program has awarded more than $2 million in scholarships for students looking to study ag-related fields after high school.

Plant Flower Beds
Making a community better isn’t always about dollars and cents. Simply making your hometown a more enjoyable place to be is a reward you can enjoy along with your neighbors. Special beautification projects such as creating and maintaining flower beds in public spaces can help create a more welcoming, friendly environment. Other ideas include community cleanup initiatives and organizing groups to help with yardwork for those who are physically unable.

Get Involved in Schools
Nearly every school district can benefit from added resources to support youth education. You may be able to help your school secure funding for a special initiative through a program such as America’s Farmers Grow Rural Education, sponsored by the Monsanto Fund, which allows farmers to nominate local public school districts to compete for merit-based STEM grants. Nominated schools have the opportunity to apply for a grant to fund projects that enhance science, technology, engineering and math education in their districts. Since 2011, more than $16 million has been awarded to over 900 rural school districts.

Farmers can find more ways to give back to their communities along with program information and official rules at AmericasFarmers.com.