HealthyHabits Archives - Be Well Solutions

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. [...]

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 [...]

Tags: #balanceddiet, #eatingonthego, #fastfoodalternatives, #HealthyEating, #mealprep, #nutrient-densesnacks, #nutritionstrategies, #portioncontrol, #restaurantchoices, #snackideas, HealthyHabits, HealthyLifestyle, MealPlanning, spring, stayingactive, WellnessTips|

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|

Setting and Achieving Realistic Fitness Goals

As spring approaches, we often gain a renewed motivation toward physical activity. Setting goals can give direction and meaning to the habits we are building. They keep us on track when things get challenging and bring the satisfaction of celebrating a hard-earned achievement. We set goals with the intention of completing them. So, how do we ensure we choose the right ones for ourselves? It comes down to formulating personalized goals that are realistic and achievable. Let’s explore how we can set ourselves up for success by choosing the right approach to goal setting. Use SMART Goals Goals typically fail due to unrealistic expectations or an objective that isn’t specific enough. Avoid these missteps by choosing a SMART goal for yourself. A smart goal is specific, measurable, attainable, relevant, and timely. It’s easy to say you have a goal of [...]

Tags: #AdaptAndThrive, #CelebrateProgress, #FitnessMotivation, #FitnessSuccess, #GoalSetting, #SMARTGoals, #SpringWellness, Accountability, HealthyHabits, WellnessJourney|

Heart Month: Stress Less for Cardiovascular Health

Stress is something that we all experience as humans, often daily. It can present acutely, such as running late for an appointment, or chronically, such as managing a new health diagnosis. It is natural for our body to respond in these situations to help protect us in an emergency. However, when stress persists, its effects typically become long-term and detrimental to our health. It affects every system of our body, including our heart. How Stress Affects the Heart Stress affects the heart in several different ways. Stress produces an increase in hormones such as adrenaline and cortisol. These hormones cause immediate body changes such as increased blood pressure, heart rate, and blood sugar. In an emergency, these changes can be beneficial responses to protect the body and prepare it to fight, but if the stress continues unmanaged, these responses persist. [...]

Tags: #HeartHealth, BalancedNutrition, BetterSleep, EmotionalWellbeing, ExerciseforStress, HealthyCoping, HealthyHabits, HeartDiseasePrevention, MentalWellness, mindfulness, ReduceStress, SelfCare, StressManagement, WellnessTips|

Heart Month: 7 Lifestyle Changes for Cardiovascular Health

Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death. Eat Heart-Healthy Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and [...]

Tags: #PreventiveCare, BetterSleep, CardiovascularDisease, exercise, HealthyHabits, healthyliving, HeartDiseasePrevention, HeartHealthyEating, HearthHealth, LifestyleChanges, nutrition, StressManagement, WellnessTips|