Newsletter – Page 4 – Be Well Solutions

5 Tips to Wind Down for Better Sleep

Adequate sleep is something our body needs to recharge and maintain our health. However, between busy schedules and daily stress, it can be hard to wind down for a restful night of sleep. Prepare your mind and body for sleep with the following five tips. Finish Today’s Tasks and Prep for Tomorrow Start your wind down by finishing any priority tasks before getting ready for bed. Plan what needs to be completed today and schedule the rest for another time. Next, arrange and prepare anything you need for the next day, such as laying out clothes, making meals, or reviewing your schedule. This approach allows your mind to relax rather than dwell on your to-do list. Consider physically writing down your schedule or to-do list for the next day to avoid anxious thoughts. Rethink Your Evening Food and Drink Choices [...]

Strength Training 101

Strength training is about far more than just building big muscles. As we age, we tend to lose muscle mass. Adequate resistance training slows down muscle loss and provides a support system for our bones and joints. It can help preserve and even build bone mass, which aids in the prevention and treatment of osteoporosis. Strong muscles are necessary for daily tasks, such as climbing stairs, carrying groceries, and getting in and out of a car. Overall, strength training promotes quality of life, disease prevention, and weight management. The benefits are numerous, but between the vast number of online searches and social media influences, navigating the basics and proper guidelines can prove to be challenging and intimidating. Follow the FITT Principle Frequency. The US Department of Health and Human Services1 recommends at least 2 days of strength training exercises that [...]

Glow Naturally: 6 Essential Tips for Healthy Skin

Did you know that your skin is the largest organ you have? Caring for it is a necessary part of health and wellness. Many decisions we make daily directly impact the health of our skin. Let’s look at six ways to care for your skin and keep it healthy this season and beyond. Use Sun Protection Protecting your skin from the sun can help minimize skin aging and the risk of skin cancer. The American Academy of Dermatology Association (AAD)1 recommends using sunscreen with an SPF of 30 or higher that is water resistant. Apply sunscreen before going outdoors and reapply as directed. Consider clothing and accessories that can help protect your skin from the sun. For example, a brimmed hat can help shield your head, face, and neck from the sun. Don’t Smoke Smoking affects blood circulation to your [...]

Tags: HealthyAging, healthyskinhabits, mindfulskincare, nosmokingforskin, nutritionforskin, skincareandhydration, skincareandstress, skincaretips, skinhealth, sleepandskinhealth, spfawareness, stayhydrated, StressManagement, sunprotection, wellnessandskin|

The Dos and Don’ts of Summer Grilling: Tips for a Nutritious Cookout

Summer is the season of sunshine, outdoor gatherings, and of course grilling. Cookouts are a great way to bring people together to enjoy warm weather and delicious food. But while grilling is a summertime staple, it can also be a source of excess calories, saturated fats, and processed foods, if we’re not mindful. The good news? With a few smart choices, you can enjoy all the fun of grilling while keeping things balanced and nourishing. Here are some key dos and don’ts to help host a healthier, more nutritious cookout this summer. DO: Choose Lean Proteins Grilling is a great opportunity to highlight lean protein options. Skinless chicken breasts, turkey burgers, fish (like salmon or tilapia), shrimp, or plant-based proteins, such as tofu and veggie burgers, can all take center stage. Pro tip: Marinate your protein ahead of time in [...]

Tags: balancedportions, cookoutnutrition, foodsaftygrilling, grillingseason, grillveggies, grillwithcare, healthycookoutideas, healthygrilling, hearthealthygrilling, HydrationTips, leanproteins, mindfulgrilling, nutritioussides, processedmeatswap, smartbeverages, summercookouttips, summersmartchoices|

Sleepless from Stress? How to Break the Cycle and Sleep Better

Most of us have experienced stress that interferes with rest and causes sleepless nights. Whenever we don’t get adequate quality sleep, it increases our stress level, and the cycle continues. A study by the American Psychological Association1 found that “Adults with high stress are more likely to say they are not getting enough sleep because their minds race (49 percent vs. 10 percent of adults with low stress).” They also stated that the effects of poor or lessened sleep included feeling more sluggish, irritable, sad, depressed, and having more difficulty concentrating. Break the cycle and improve your sleep quality by incorporating the tips below. Create a Bedtime Routine Creating a bedtime routine that you follow consistently can help prepare your mind and body for restful sleep. Aim to begin around the same time each evening. Start by prepping for tomorrow. [...]

Tags: #DeepBreathing, bedtimehabits, betterresttips, blue-lightawareness, calmingnighttimehabits, journalingforsleep, mindfulsleep, Muscle Relaxation, restfulsleep, screenfreesleep, sleepandstress, sleepfoundationtips, sleephygiene, sleeproutine, sleepwellness, StressManagement, stretchbeforebed|

Outdoor Workout Safety for the Summertime

Longer daylight hours and warmer, sunny days make workouts more motivating this time of year. However, safely navigating the elements can take more preparation and planning. Follow the tips below to keep your summer exercise sessions safe and rewarding. Choose the Right Time Avoid exercising in the heat of the day by scheduling your workouts in the cooler morning or evening hours. The sun’s rays are usually the most intense between 10 am and 4 pm. If you can’t avoid the midday timeslot, aim for areas of high shade or consider activities in water. Stay Hydrated Don’t wait until you are thirsty to start drinking water. Hydrate before, during, and after your activity. Proper hydration allows your body to regulate its temperature and cool properly, while dehydration is directly related to heat illness. Bring a water bottle or plan adequate [...]

Tags: exercisehydration, exercisewithcare, exercisingsafely, heatillnessprevention, heatstrokeawareness, hotweathertips, HydrationTips, outdoorfitness, safeexercisetips, staysafeinheat, summerexercise, summerfitness, summerhealthtips, summerworkouts, sunsafety, warmweatherexercise, workoutprep|

Be Alert: 8 Healthy Habits for Everyday Safety

Your overall health and well-being are influenced by practicing safe habits each day. We want to highlight several choices that can make a significant impact as we recognize National Safety Month. Consider these eight healthy habits for your everyday safety. Stretch Stretching isn’t just for increasing flexibility. It can ease muscle tension, enhance range of motion, improve circulation, and even benefit your posture. Whether stretching after a strenuous workout or during a long day in front of your computer, it can lower your risk of injury by improving how your body moves. Stay Hydrated Maintain hydration all day, especially before, during, and after activity. Hydration is necessary for proper muscle movement, joint health, and cognitive function. It also helps the body regulate temperature, which is vital for preventing heat stroke and other heat-related illnesses. Test Your Alarms Testing your smoke [...]

Manage Stress with Mindful Eating

In today’s fast-paced world, stress is a common part of daily life. While occasional stress is normal, chronic stress can take a toll on our physical and emotional well-being. Stress can impact sleep, immunity, digestion, and even eating habits. One powerful tool for managing stress is mindful eating. What is Mindful Eating? Mindful eating is the practice of paying full attention to the experience of eating, which includes being aware of the flavors, textures, sensations of food, as well as our hunger and fullness cues. It’s about shifting from distracted eating to a more intentional and connected experience. This helps to increase gratitude for food, which can improve the overall eating experience (Cheung, 2017)[1]. The Link Between Stress and Eating Habits When we’re under stress, the body releases cortisol, a hormone that can increase cravings for high-fat, high-sugar comfort foods. [...]

Fresh Air Fix: 5 Simple Outdoor Activities to Relieve Stress

As our lives become more fast-paced and intertwined with technology, our time spent outdoors decreases while our stress levels increase. Research has shown that intentionally getting outside among nature can positively impact our health and how we manage stress. According to the American Psychological Association1, “spending time in nature is linked to both cognitive benefits and improvements in mood, mental health and emotional well-being.” Try these five simple outdoor activities for a mental break and better stress management. Hike or Walk Take a short walk outside on your lunch break or go for a longer hike at a nearby park on the weekend. Regardless of the distance, walking is beneficial for enjoying nature and increasing your physical activity. Both approaches can have a significant impact on managing your daily stress. Consider skipping the headphones and allow yourself to practice being [...]

Family Fitness in the Sun: Outdoor Activities to Get Everyone Moving

Summer is just around the corner, and what better way to get moving than including the whole family in fun outdoor activities? We often give up on our exercise routine because it gets boring, or we feel guilty for time spent away from our families. Outdoor activities can turn exercise into enjoyable and motivating movement. Grab your loved ones and find an activity that everyone can look forward to. Try These Outdoor Ideas Plant and tend to a garden. Teach the skills of digging, planting, weeding, and watering as you incorporate the activity of gardening with your family. It can even bring an interest in adding more fruit and vegetables to your meals. Caring for a garden can bring continued movement all season long. Go on a hike. Enjoy nature by going for a hike. Whether traveling to a scenic [...]