We sometimes get busy in our day to day life and unfortunately part of our health can take a back seat. This can affect you mentally, physically, or both. Making small daily changes can improve your overall health and lead to life changing habits for your future. Here are a few tips to implement into your routine for full body health.
Intentional Breathing
Breath focus is a common feature of several techniques that evoke the relaxation response.
It helps you concentrate and aids you in disengaging from distracting thoughts and sensations. It encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. When you do intentional breathing, you can slow down the heartbeat and take steps to stabilize your blood pressure; which can lead to clearer thinking and alleviate physical stress.
Smile
There is a strong link between good health, longevity, and smiling. Smiling can trick the body into helping you elevate your mood because the physical act of smiling activates neural messaging in your brain. That triggers the release of neural communication boosting neuropeptides as well as mood-boosting neurotransmitters like dopamine and serotonin; in other words, think of smiling being like a natural anti-depressant. Smiling can also boost your overall health because you are more relaxed. Give it a try! Learn more
Meditating
Many styles of meditation can help you to slow down, be in the present moment, and achieve a space of clarity. Meditation can also reduce
• Stress
• Anxiety
• Phobias
• Depression
• Memory loss
Research shows that maintaining an ongoing habit of meditation may help you to improve in these areas long term. Learn more
Nutrition
Your food choices each day affect your health — how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle; combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. By making smart food choices, you can help protect yourself from these health problems. Learn more
Stretching
There are several benefits associated with stretching. Morning stretches can be useful when it comes to eliminating aches and pains in the muscles and joints. Morning stiffness and pain often occur because there is an increase of fluid in the joints and spinal discs overnight while the body lies horizontally. Stretching increases the blood flow to all parts of the body -- including the brain. Adequate blood flow increases concentration and sharpens senses. For best results, use gentle stretching to warm up the body. Learn more
Hydration
Hydration is important to maintain a healthy lifestyle and everyday body functions. Fluids carry nutrients to your cells, flush bacteria from your bladder, and prevent constipation. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember. Keep in mind too much water can deplete your sodium levels so please check with your doctor before making the change to increase your water. Learn more
Walking
Walking daily has many benefits. It can help prevent certain diseases and even prolong your life. Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints. Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels. Walking can help your mental health; It can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal. Walking 5,000 to 7,499 steps per day is the standard amount of activity. Although if you haven’t been walking too much, start where you are comfortable. Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes and knowing how good it is going to make you feel! Learn more
Whether you use all or just a few of these tips, you will see an improvement in your health. Remember you have the power to make the right choices daily for your full body health!