November’s Healthy Lifestyle Habit

RELAX!

This time of year, people tend to be wound pretty tight. The intensity gains momentum as we move into December, in preparation for the holidays. This month, make it a habit to relax.

You may think this relaxing idea sounds crazy, so let’s analyze the facts:

• Stress causes LOTS of health problems and can sometimes make us cranky
• When we feel rushed, we tend to make mistakes, forget important details and even get hurt
• Burning the candle at both ends may contribute to us being less productive in the long run
• We make poor food choices when we don’t take some time to plan ahead, which leads to unnecessary remorse
• Our exercise routine is likely to get pushed aside because we think we are much too busy for self-care, when the exercise will help us feel better
• Working, shopping, decorating, entertaining are all more enjoyable when you are able to go through the process in a calm, relaxed manner

Have I sold you on this idea yet? Keep in mind that whether you choose to be uptight or relaxed, time will pass you by just the same. YOU decide how you want to live your life, one day at a time. Thanksgiving dinner will come and go whether you are a frazzled mess or lighthearted and calm. Everything works out fine in the end, even if it isn’t perfect!

Okay, so this all sounds like a fairytale, right? Doesn’t have to be. Here are some ideas to help you RELAX your way into 2017:

• When you feel anxious, focus on your breathing. Take some slow, deep, breaths by breathing in for a count of four, holding for four, and exhaling for eight. Try to breaths that go into your belly. Doing this little exercise for even a minute or two will allow you to relax into the present moment.
• Allow more time than you think you need for your tasks. By doing this, you won’t be as apt to rush. For example: shopping at the grocery store the day before Thanksgiving is going to take more time than if you do it the Monday before the holiday. Expect it to take time and if that is the only day you are able to shop, mentally prepare for this and enjoy the process. Odds are good you will run into your neighbors and friends during the outing, so enjoy it!
• Plan a few minutes at the end of the day for quiet time. You may choose to read something light, listen to your favorite music, or sit in silence and pet your dog. (My Sophie likes that last idea best!)
• When you have lots to accomplish and feel stressed, ASK for help. Are there other members of your family who can run and pick up the item you forgot at the store, or wrap the last-minute gift? This small favor may give you a chance to sit for 5 minutes and breathe.
• Go ahead and exercise when you think you don’t have time. You DO have time and you will feel much more relaxed because you did!
• What is it that you love to do? Whatever it is, do it, even if it is only for half an hour or so.

I have a client that recently went on an overnight retreat. She unexpectedly had extra time the day she was preparing to leave and spent oodles of time packing. It was very relaxing and peaceful, and it set her up to enjoy her experience of the retreat even more fully.

So, what will I do differently? I am having guests for Thanksgiving dinner this year. I have already begun the process of cleaning the house, so I am not running around like a turkey with my head cut off on Wednesday. I am looking at the week ahead and deciding when I will do the shopping, make the pies, set the table, etc. Simply reviewing the list of what needs to happen and PLANNING makes me feel more relaxed.

Thank you for reading my thoughts. I wish you and your family a most blessed Thanksgiving!

October’s Healthy Lifestyle Habit

Need Sleep?

Questions: Do you get enough sleep? How much is enough? Does it really matter over the long haul?

Answers: Probably not. Seven to eight hours seems to be ideal. Sleep is just as important as diet and exercise, as it pertains to good health.

This is one of those habits that tends to get overlooked; yet it has a HUGE impact on our health. Studies show that a lack of sleep may contribute to weight gain and obesity. When we don’t get our required amount of sleep, hormones that affect appetite and other important functions may get out of whack. Another big (and perhaps the most obvious) reason that non-sleepers gain weight is simple: they are awake more hours and can do more eating.

Folks who get less than 7.5 hours of sleep each night are at an increased risk of heart attack, stroke and sudden cardiac arrest, than those who get more zzzz’s. Along with the weight gain that may be attributed to sleep deficiency, there is also the increased likelihood of insulin resistance, glucose intolerance and type 2 diabetes.

Wow. Feeling like you should go take a nap?

I think some people think it is heroic to get less sleep; like it is a badge of honor because they are getting more done. Or, perhaps they just like to stay up and watch movies or late night TV to relax. Then, there’s the college-age crowd that studies until some crazy hour, or decides to meet up with friends starting at 11pm. Oh, youth!

Some do not get proper rest because of untreated sleep apnea. If you think your loved one stops breathing during the night, snores loud enough to wake the neighbors, or falls asleep anytime they sit still during the day, consider a sleep apnea test. It could add years to their life, not to mention, life to their years. I know many people who are much happier and healthier because they now have their CPAP machines at night. Their spouses are happier too!                                                                                                            What can you do to encourage better sleep habits?
*Maintain consistent bedtimes and wake times, even on weekends
*Keep the room dark and quiet
*Try some form of relaxation and self-care before bedtime, which excludes TV, movies, computers, and stressful discussions
*Keep the temperature of the room between 66 and 72 degrees F
*Avoid any stimulants like caffeine and nicotine later in the day
*Regular exercise improves sleep, although some do not do well exercising in the evening
*Avoid going to bed with a full stomach
*Get help for sleep apnea

So, based on these suggestions for restful sleep, I guess eating a bowl of chocolate ice cream while watching The Walking Dead could explain why I don’t sleep well some nights.

There is always room for improvement…. Sweet dreams!

Without enough sleep, we all become tall two-year-olds. ~JoJo Jensen, Dirt Farmer Wisdom, 2002

(Reference: Precision Nutrition Blog: All About Sleep by Ryan Andrews)