Kayla Repp, Author at Be Well Solutions

Foods for Restful Nights: Certain Foods Can Help or Hurt Our Sleep

Getting a good night's sleep is one of the most important things you can do for your health. Sleep is not a passive process; during sleep our body revitalizes physically and mentally. The Centers for Disease Control (CDC) report that proper sleep reduces the risk of chronic conditions such as diabetes, heart disease, high blood pressure and clinical depression. Proper sleep is essential for optimal daytime functioning. The doctors at the CDC advise that most adults should get between 7 and 9 hours of sound, uninterrupted sleep each night. The most common symptom of poor sleep is daytime fatigue and poor energy. The National Sleep Foundation reports that nearly a quarter of all US adults experience sleep difficulties that impair their daytime energy, motivation and concentration. While many factors affect sleep including sleep environment (light, temperature, sounds), individual stress levels, [...]

Build Healthy Routines with Healthy Habit Formation

Healthy lifestyle routines lower the risk of various health conditions, diseases, and all-cause mortality (National Library of Medicine1). However, it is challenging to create healthy habits that last. It might feel frustrating when you don’t see results immediately or have difficulty navigating a busy schedule. Too often, we give up before healthy habits become part of our lifestyle. The good news is that creating lasting healthy habits isn’t impossible. Follow the tips below to build personalized healthy routines by forming healthy habits that endure despite our ever-changing schedules and lives. Keep Your Goals SMART Creating a habit can be challenging if you don’t have a specific plan or direction that you are aiming for. Often, we set broad goals and then feel defeated when we don’t see progress. Setting SMART goals can set you up for better success. S – [...]

Tips for Handling Stressors that are Beyond Your Control

Stressful situations occur every day. Some conditions are within our control and can be alleviated or changed, while others lie beyond our control. We cannot regulate things like traffic, the behavior of others, or environmental factors, but they can still bring worry, anxiety, and frustration. Learning to accept and respond to situations you cannot control will bring healthy stress management and resiliency for the future. Identify and Acknowledge Your Stress Managing stress begins with identifying and acknowledging our stressors. As our body reacts to stressful situations, we can’t brush them under the rug and wait for them to disappear. Learning to cope and carry on healthily can help you adapt during challenging times. Pay attention to your warning signs. While you might not always notice stressors piling on, you are more likely to see changes in your behavior, sleep, emotions, [...]

Unlocking the Benefits of Short Workouts

Finding the time to fit regular exercise into your schedule can feel daunting, but it doesn’t have to. Even small bouts of activity can be beneficial. Don’t worry about clearing your agenda for an exercise session. Instead, let’s dig into the benefits of short workouts. What is Recommended? Before diving into the benefits of short exercise, let’s review the most recent recommendations set by the U.S. Department of Health and Human Services (HHS). In 2018, the HHS updated the Physical Activity Guidelines for Americans1. The recommendations for adults for the most health benefits include at least 150 to 300 minutes of moderate-intensity aerobic exercise accumulated weekly, plus strength training for all major muscle groups at least two days per week. In addition, the guidelines include minimizing overall sedentary time. One of the updates to this current edition is that bouts [...]

Tips for Healthy Eating on the Go

Spring is finally here. April is an exciting time to get outside, plan summer vacations, and enjoy the sunshine. When life gets busy, it can be challenging to keep up with your health. Learning to eat healthily on the go will help you fuel and protect your body throughout the year. This month we will discuss strategies for healthy eating on the go, provide examples of nutrient-dense snacks, and learn how to make healthier choices when eating out. Planning: The Key to Success The best way to set yourself up for success with food is to plan. Plan or not, you need to eat! If you know you are going to be out of the house all day, be sure to plan for meals and snacks. Planning meals in advance will reduce the need for fast-food stops or sugary vending [...]

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Stress SOS: Quick Techniques to Calm Your Mind

Managing stress is a necessary part of health and wellness. Stress can creep up quickly or build over time. While it is wonderful to have times when we can go for a long walk or sit and read a good book to destress, certain situations don’t allow extended breaks. Sometimes, we reach a breaking point with stress, and we need to address it now in the short moments we have available. Quick stress relievers can help provide relief by decreasing your heart rate, slowing your breathing, releasing tension, and allowing your thoughts to be more present. Try a Deep Breathing Exercise Deep breathing is a simple practice that only takes a few seconds or minutes, depending on how many cycles you choose to complete. It can help to lower your heart rate and blood pressure while giving your mind a [...]

4 Tips to Reach Fitness Goals on a Budget

It is a common misconception that proper fitness comes with a high price tag. The good news is that you don’t need expensive memberships or costly equipment for a beneficial workout. Routine exercise can be free or budget-friendly with creative planning. We’ll look at four ways to accomplish your fitness goals on a budget. Enjoy the Outdoors The great outdoors provides numerous opportunities for free or cheap exercise. You’ll likely only need a good, supportive pair of gym shoes. Neighborhoods, parks, and trails are conducive for walking, jogging, or biking. Consider looking for a nearby fitness trail that includes a guided path with exercise stations. Many community spaces are free for use and provide ample space for exercise. Check your community for local events such as outdoor fitness classes or walking club meetups. You can even get the whole family [...]

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Understanding the Importance of Preventive Care

It is easy to put off going to the doctor until you feel sick or think something may be wrong. However, keeping up with preventive care allows you to maintain current health and discover any issues before they become significant conditions or emergencies. Preventive care is key to preserving your health and wellness as you age. What is Preventive Care? Preventive care consists of routine visits and screenings with your doctor to create health baselines and monitor for changes or conditions. This regularly scheduled care will help assess and manage risk factors and can even prevent disease. Participating in preventive care increases the chances of diagnosing conditions before they become a problem requiring extensive treatment or care. According to News Medical Life Sciences, “current estimates indicate that nearly 80% of chronic medical conditions could be prevented by healthy lifestyle behaviors, [...]

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5 Nutrition Myths Busted

March is National Nutrition Month, making it the perfect time to clear up some common nutrition myths. While these misconceptions often spread quickly, understanding the truth can help you make better dietary choices. These myths might make for fun conversation, but don’t be fooled, as science tells a different story. Myth #1: Carbohydrates are Bad for Your Health Carbohydrates have been unfairly demonized in recent years, largely due to the popularity of low-carb and ketogenic diets. It is true that simple sugars and refined carbohydrates, such as white bread, candy, sugary cereals, fruit juices and soda pop can contribute to weight gain and blood sugar spikes. However, complex carbohydrates like fruits, vegetables, legumes, and whole grains play a vital role in proper energy balance, digestion, and overall healthy aging. Myth #2: Eating Cholesterol Raises Bad Cholesterol Levels For years, dietary [...]

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5 Realistic Ways to Personalize Your Nutrition

Many people have health goals related to healthier eating and good nutrition. However, building lasting habits and finding successful strategies are not always one size fits all. Understanding your relationship with food, choices, and individual dietary needs is a necessary part of the equation. We’ll explore five realistic ways you can personalize your nutrition for a more successful approach. Practice Mindful Eating Habits Eating can often become mindless. We’re on the go, busy working, watching television, or doing too many things at once to pay close attention to our daily nutrition choices. It is always easier to make healthier choices whenever we are intentional and thoughtful about our decisions. Practicing mindful eating begins before taking the first bite. Reflect on the questions such as what, where, why, when, and how much you eat. Think about your hunger level and the [...]

Tags: #balanceddiet, #DietitianTips, #HealthyEating, #LongTermHealth, #mindfuleating, #NutritionGoals, #PersonalizedNutrition, HealthyHabits, MealPlanning, WellnessJourney|

About Kayla Repp