What exactly does it mean to be healthy? One word might sum up good health best: balance. To experience total health, one must be fit physically, mentally and emotionally. Check out these tips to help get you there.
Common Sense
You can reduce physical and emotional stress in various ways using your five senses. Here are some ideas:
Sound/Ears
- Play your favorite music.
- Sit outside in nature and enjoy the sounds.
Sight/Eyes
- Allow yourself to daydream for 10 minutes. Only you need to know what it’s about.
- Look at photos that bring back fond memories.
Voice/Mouth
- Talk to someone who is a good listener.
- Sing or laugh.
Body/Touch
- Wear soft, warm clothing.
- Enjoy a massage.
Smell/Nose
- Brew coffee or tea.
- Burn essential oils
Fantastic Fruit
Fruits are sweet and delicious, and different ones can provide different physical benefits. For example:
Cherries
help calm the nervous system
Grapes
relax your blood vessels
Apples
help your body develop a resistance to infection (You know what the doctor says!)
Watermelons
help control your heart rate
Oranges
help maintain great skin and vision
Bananas
are a great source of energy
Pineapples
help fight arthritis
Kiwis
increase bone mass
Mangos
are said to protect against several kinds of cancer
Get Moving. Even in your Living Room.
No more excuses. We’ve found a one-room cardio workout that you have no excuse to skip. You can even do it in a hotel room. Here’s your checklist:
- 20 jumping jacks
- 30 seconds of high knees
- 30 seconds of butt kickers
- 5 jump squats
- 10 front kicks
- 30 seconds of mountain climbers
(Take a 30-second water break.)
- 5 burpees
- 20 jumping jacks
- 30 seconds of jumping rope
- 5 split-jump squats
- 10 front kicks
- 30 seconds of marching in place
- 15 seconds of high knees
- 15 seconds of butt kickers
(Take a 30-second water break.)
- 30 jumping jacks
- 40 seconds of jumping rope
- 5 burpees
- 20 seconds of jogging in place
- 15 seconds of running in place
(Take a 30-second water break.)
- 20 jumping jacks
- 10 lateral jumps
- 5 jump squats
- 30 seconds of jumping rope
- 5 tuck jumps
(Take a 30-second water break.)
- 20 jumping jacks
- 25 seconds of high knees
- 5 squats
- 40 seconds of marching in place
Water, Wonderful Water
Want to know how much you should be drinking daily?
Take your weight, divide it by two, and that number is the amount of water you should drink in ounces. Here’s what water can do for you:
- Drinking two glasses of water in the morning helps activate internal organs.
- Drinking a glass of water before a meal aids in digestion.
- Drinking a glass of water before a shower helps prevent high blood pressure.
- Drinking a glass of water before bed can help to prevent a stroke or heart attack.
- Regulate your body temperature.
- Help burn fat.
- Prevent constipation.
- Decrease fatigue.
- Help skin look youthful.
Get Enough ZZZs
That’s right. Sleep is essential to good health. Here’s how to set yourself up for sleep success:
- Maintain a constant daily schedule.
- Reduce your caffeine intake.
- Turn off the computer and/or television.
- Don’t sleep on a full stomach.
- Don’t go to bed on an empty stomach.
- Exercise regularly.
- Limit the amount you drink before bedtime.
- Keep your bedroom dark and quiet.
- Invest in comfortable bedding.
Managing Migraines
If you’ve suffered from a migraine, you know how miserable the experience can be. You also know it’s an experience you’d like to NOT relive. Here are some pointers for easing and preventing these painful headaches:
- Avoid factors that bring on migraines whenever possible.
- Get adequate sleep each night and practice relaxation techniques.
- Eat a well-balanced diet and do not skip meals.
- Establish a routine exercise program.
- Keep a migraine diary and discuss the frequency and severity of your headaches with your doctor.
- If you have a migraine, relax in a dark, quiet room. Noise and light can make symptoms worse. Apply an ice pack to the head and/or temples to reduce pain.
Laughter is Medicine
You’ve heard the phrase, “Laughter is the best medicine.” It just might be true. There aren’t official studies to back it up, but laughter is said to have plenty of health benefits:
- It appears to burn calories.
- It helps coping skills.
- It improves blood pressure and flow.
- It positively impacts blood sugar levels.
- It boosts your social skills.
- It reduces aggression.
- It energizes organs.
- It revs-up the immune system.
- It just plain feels good!
Sweet Emotions
While worry and stress can harm the body, there are some emotions and emotional experiences that are beneficial, like:
Laughter.
It makes the blood flow more freely.
Hugging.
Hugging releases oxytocin and removes stress from the body.
Optimism.
Lowers your risk of a heart attack.
Love.
Those butterfly feelings? They give your heart a workout. Spending time with a loved one also lowers blood pressure.
Be Prepared
When you’re knee-deep in anxiety and stress, it can be difficult to come up with a way to snap out of it. Try one of these ideas:
- Make a to-do list for each day and accomplish one task at a time to manage your time effectively.
- Take small breaks to clear your head throughout the day while working.
- Admit you’re human and that sometimes you’ll need help. Be willing to ask for it.
- Learn to say “No.” It’s nice to help others, but don’t put too much on your plate.
- Recognize when you’re starting to feel stressed and take immediate action to relieve it. Don’t let stress build.
- Plan quiet time. Every day, try to carve out even a little bit of time to do something you enjoy that relaxes you.
