Life can be a series of challenges that sometimes feel overwhelming. When life throws you one curveball after another, it's important to be equipped with the tools and knowledge necessary to set your mind on a healthy path. Here are three activities that you can do to recenter yourself and reduce the effects of stress.
Regular meditation can help you to lower your blood pressure, calm your mind and achieve a better feeling of general well-being. Meditation can also help to relieve stress, anxiety and a host of other issues. Meditation Oasis describe how as the stress and tension leave your muscles, the body receives the message that it's time to reset itself. Once you get into the habit of practicing meditation, it will help you to center your life and priorities. The deep, cleansing breaths associated with mindful meditation are grounding ways to start and finish every day.
Yoga and aromatherapy work hand in hand to recenter you and your life. In the morning, practicing sun salutations in a room infused with refreshing scents, like grapefruit and orange, will start your day off right. Aromatherapy works by activating sensors in your brain to produce the feel-good serotonin that naturally improves your mood and motivates you to be more productive. doTERRA suggests that aromatherapy yoga relaxes you, calms your mind and body, and prepares you for meditation. After a tough day, the relaxing poses and breathing exercises of yoga, combined with soothing scents, like lavender, will calm tense muscles and clear the mind. Aromatherapy yoga can also help to regulate sleep patterns, which contributes to a more positive outlook on life.
A daily brisk walk can be the best medicine that you can provide your body when you're looking to relieve stress. The endorphins that are delivered through exercise provide an immediate boost to your mood. The physical act of walking increases cardiovascular fitness, strengthens bones and improves endurance levels. Walking can also be a meditative experience if done properly. Be sure to practice deep and intentional breathing as you walk so that your emotional health also benefits from the exercise.
Taking the time to practice these three activities regularly will help you to be proactive about taking care of your mental and emotional well-being. The power of these activities is exponential when they all become part of your routine. By taking care of yourself, you can reset, recenter and regain control of your life
Obesity, with corresponding ailments such as heart disease, high cholesterol and diabetes, is a well-chronicled public health issue and has many communities looking for ways to positively impact their residents. With these modifiable tips, communities can work to improve the health and quality of life for residents.
5 Steps to Creating a Healthier Community
(Family Features) Obesity, with corresponding ailments such as heart disease, high cholesterol and diabetes, is a well-chronicled public health issue and has many communities looking for ways to positively impact their residents.
What can prove to have an enduring impact on improving community health is a broad coalition of stakeholders coming together to create a culture of wellness. For example, the City of West Chicago, with its Healthy West Chicago initiative, is a case study in how to galvanize a community toward collective better health. With these modifiable tips from Mayor Ruben Pineda, other communities can work to improve the health and quality of life for residents.
Have a champion
Engage other community members
“The key to a sustainable, healthy future is to change the way the next generation thinks about nutrition and exercise,” Mayor Pineda said. “This makes the public school system critical to driving the behavioral changes that contribute to positive outcomes.”
Measure and adjust
Keep it fresh
For more information about how to implement a health and wellness program in your city, contact Mayor Pineda’s office at (630) 293-2200 extension 135, or visit healthywestchicago.com.
Photo of Mayor Pineda walking with students courtesy of Healthy West Chicago
City of West Chicago
Summer provides countless opportunities to get outside for hiking, biking and running around with friends and family. However, having fun in the sun also requires proper hydration. These tips can assist in achieving healthy hydration throughout the summer months.
5 Tips for Healthy Summer Hydration
(Family Features) Summer provides countless opportunities to get outside for hiking, biking and running around with friends and family. However, having fun in the sun also requires proper hydration.
While staying hydrated may seem easy, healthy hydration is not always a given. For example, the water coming out of your faucet can travel through miles of aging pipes before it reaches your home, potentially picking up unwanted contaminants such as lead, pesticides and industrial pollutants along the way.
These tips can assist in achieving healthy hydration throughout the summer months:
Drink Plenty of Water. It may seem simple, but consuming an appropriate amount of water can be especially important when temperatures reach sweltering levels. Since the human body is 60 percent water, it’s a vital step for your health to make sure you’re getting enough of it, which is why Healthline recommends 6-8 glasses (8 ounces each) of water per day.
Make Sure It’s Pure. In addition to drinking the right amount of water, it’s also important to drink the right kind of water. Consider installing an in-home filtered water solution like the PUR Advanced Faucet Filtration system. It’s certified to reduce more than 70 contaminants, including 99 percent of lead – more than any other brand, according to NSF. Filtered water can be used to refill water bottles and ice cube trays, prepare infant formula, cook and make beverages like coffee, tea and even smoothies.
“Staying hydrated is especially important during the hot, summer months,” said Deb Mudway, PUR marketing vice president. “Our lead-reducing faucet filtration systems make it easy to enjoy cleaner, better-tasting water at home or on-the-go.”
Take It To-Go. Keeping a bottle of water with you when you’re out and about is a convenient way to stay hydrated. Rather than disposable plastic water bottles, consider using a refillable, BPA-free bottle, which is a more environmentally friendly choice and typically more affordable.
Add a Little Flavor. Quench your thirst and add some refreshing flavor and nutrients to your water by infusing it with strawberries, kiwi, orange, mint or melon slices.
Eat Water-Rich Foods. An overlooked option for maintaining proper hydration is eating fruits and vegetables such as watermelon, cucumbers and celery that naturally contain water. For the freshest results, wash your fruits and vegetables with filtered water prior to eating them.
Find more ways to ensure cleaner water consumption for proper summer hydration at PUR.com.SOURCE:
Many people are surprised to learn whole milk has the same essential nutrients as low-fat and fat-free milk, so no matter which type of milk you choose to pour in your cereal bowl, use in your smoothie or fill up your glass, you can rest assured that all dairy milk – from fat-free to whole – is simple, wholesome and naturally nutrient-rich.
Do You Love Whole Milk?
New research suggests you can follow your heart
(Family Features) New research suggests “good” fat may be good for your cholesterol. Whole milk may help raise “good” cholesterol and could be considered part of a healthy diet that’s also good for your heart, according to a new study from the“European Journal of Clinical Nutrition.”¹
When adults drank two cups of whole milk every day for three weeks, they had higher levels of good cholesterol that promotes heart health (HDL) and similar levels of LDL cholesterol, triglycerides and blood sugar (risk factors for heart disease) as when they drank the same amount of fat free milk for the same period of time. Based on these findings, researchers concluded whole milk can be part of a heart-healthy diet as long as calories are taken into account.
This study adds to a growing body of research that suggests whole milk can fit within a healthy diet, and some studies suggest it may have additional benefits for both adults and kids – including maintaining a healthy weight and getting enough vitamin D. Researchers followed more than 18,000 healthy-weight women for nearly a decade and found those who consumed more whole milk and full-fat milk products (1.3 servings every day) were less likely to become overweight or obese compared to women who didn’t consume any full-fat dairy at all, according to a study from the “American Journal of Clinical Nutrition.”²
Whole milk may also give kids a vitamin D advantage, according to another study from the “American Journal of Clinical Nutrition.” Kids who drank whole milk had higher blood levels of vitamin D than their peers who drank low-fat milk, even when the total amount of milk they drank was the same.³ Researchers believe this might be because milk fat helps kids’ bodies absorb vitamin D more efficiently.
Experts agree milk plays an important role in a nutritious, balanced diet, and the 2015-2020 Dietary Guidelines for Americans recommend three servings of low-fat and fat-free milk and milk products each day. Many people are surprised to learn whole milk has the same essential nutrients as low-fat and fat-free milk, so no matter which type of milk you choose to pour in your cereal bowl, use in your smoothie or fill up your glass, you can rest assured that all dairy milk – from fat-free to whole – is simple, wholesome and naturally nutrient-rich.
Photo courtesy of Getty Images
¹Engel S, Elhauge M, Tholstrup T. Effect of whole milk compared with skimmed milk on fasting blood lipids in healthy adults: a 3-week randomized-crossover study. European Journal of Clinical Nutrition. 2018,72:249-254.
²Rautiainen S, Wang L, Lee I, Manson J, Buring J, Sesso H. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. American Journal of Clinical Nutrition. 2016;103:979-988.
³Vanderhout SM, Birken CS, Parkin PC, Lebovic G, Chen Y, O’Connor DL, Maguire JL, TARGet Kids! Collaboration. Relation between milk-fat percentage, vitamin D, and BMI z score in early childhood. American Journal of Clinical Nutrition. 2016;104:1657-1664.SOURCE:
As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way. Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, these facts to can help you get to know the birth control pill.
How Well Do You Know Your Birth Control?
(Family Features) As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way.
It was not until 1960 that the first oral contraceptives – coined “birth control pills” or “the Pill” –were approved by the Food and Drug Administration (FDA) and hit the market.¹
Now, more than 50 years later, over 35 varieties of the Pill exist on the market.² Additional options have also been introduced: intrauterine devices (IUDs), vaginal rings, implants and more. Even with the availability of various birth control methods, the Pill remains the most popular form of contraception, used by over 10 million women of reproductive age in the U.S. annually.³
“When my patients express interest in prescription birth control for pregnancy prevention, while individual needs vary, I generally recommend they first try the Pill. If used appropriately, it can be an effective option for women,” OB/GYN Jessica Shepherd, M.D., said. “That said, because the Pill may not be right for everyone, it’s important to talk to your healthcare provider about your options and make the decision together.”
Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, Dr. Shepherd shares the following facts to help you get to know the birth control pill:
For additional facts about the birth control pill, visit KnowYourBirthControl.com, and speak to your healthcare provider to determine the method that is right for you.
What is Lo Loestrin Fe?
IMPORTANT RISK INFORMATION
Who should not take Lo Loestrin Fe?
What else should I know about taking Lo Loestrin Fe?
What are the most serious risks of taking Lo Loestrin Fe?
What are the possible side effects of Lo Loestrin Fe?
Birth control pills do not protect you against any sexually transmitted disease, including HIV, the virus that causes AIDS.
© 2017 Allergan. All rights reserved.
Photo courtesy of Getty Images
¹Selections From FDLI Update Series on FDA History - FDA's Approval of the First Oral Contraceptive, Enovid. (n.d.). Retrieved Nov. 9, 2017, from https://www.fda.gov/aboutfda/whatwedo/history/productregulation/selectionsfromfdliupdateseriesonfdahistory/ucm092009.htm
(BPT) - Looking and feeling your best go hand in hand. When you take charge of your well-being, you'll feel healthier inside and out. Small efforts every day add up to a big impact.
"By taking specific steps each day, you can optimize your beauty hormones," says Dr. Shelena Lalji, founder of Dr. Shel Wellness & Aesthetic Center and medical advisor to Douglas Laboratories. "These hormones help boost your overall appearance. Features like your skin, hair and nails suddenly look stronger, younger and more radiant than ever."
Dr. Shel says the following five steps can help jump-start your beauty hormones so you can look your best whether you're in your 20s or 60s:
Step 1: Follow a plant-based paleo eating plan.
Your diet directly affects how you feel on the inside and how you look on the outside. Cut out dairy, sugar, gluten and alcohol to reduce inflammation internally and externally. Boost your intake of fresh organic produce, striving for at least five servings of fruits and vegetables daily. A simple rule is, the more variety of colors you eat, the more nutrients your body receives.
Step 2: Balance your hormones through supplementation.*
Talk with your health care practitioner about adding nutritional supplements that can help support beauty hormones and skin health.* Some of Dr. Shel’s favorites include:
Ultra HNS, a blend of high dose biotin, methylfolate, vitamin C, zinc and Cynatine(R) HNS, a patented, solubilized keratin for the health of hair, nails and skin. Cynatine(R) HNS has demonstrated that it can improve the strength, brightness and appearance of hair, nails and skin, as well as reduce hair loss associated with washing.*
Skin Nourish, a special skin nutrient blend containing polyphenolic compounds from grape seed, superoxide dismutase (SOD) from melon, vitamin C and zinc which are primary and secondary antioxidants that support the appearance of radiant skin color, contrast and integrity.*
Skin Protect, a clinically studied combination of the antioxidants carnosic acid, lycopene, phytoene and phytofluene to promote smooth, healthy skin from the inside out, while helping to protect from damage caused by UV sunlight exposure and environmental stresses.*
Hydrolyzed Collagen Plus, a unique formulation for skin and joint health. Collagen peptides with hyaluronic acid and co-factors support the appearance of healthy skin by promoting collagen production, skin elasticity and hydration, while lessening the appearance of fine lines and wrinkles.*
Finally, daily probiotics and vitamin C support overall well-being while supporting a healthy immune system.* Learn more at www.douglaslabs.com/HealthyAging.
Step 3: Identify and avoid food sensitivities.
You're likely sensitive to some foods and don't even know it. Pay attention to how you feel after eating certain foods. Does cheese make you feel sluggish? Does processed food make you feel bloated? To learn more, ask your doctor about running an allergy and food-sensitivity test. Then make adjustments to your nutrition as needed. If a test is not readily available, begin by cutting out processed foods including sugar, gluten and dairy.
Step 4: Focus on daily detoxification activities.
Start each day with a cup of room-temperature water with lemon to eliminate toxins from the liver and balance the body's PH levels and get alkalinized. Exercising each day also supports detoxification, getting the heart pumping and organs working to flush pollutants that come from daily exposure.
Step 5: Keep calm.
Stress impacts cortisol levels, suppresses the immune system and causes hormonal imbalance. Plus, it affects your overall happiness. Fortunately, managing stress is in your control. Simple deep breathing techniques and daily meditation can help you feel centered and in control. In addition, make adequate time for rest and sleep each night (at least 7 to 8 hours per night) so your body can heal and recharge. Your cortisol will start balancing out.
"Transforming your health both inside and out will boost your self-confidence so you feel your best," says Dr. Shel. "From smart supplements to daily detox, you'll look amazing no matter your age."
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Interested in Publishing on Living Well IDEAS?
Send your query to the Publisher today!