healthyliving – Be Well Solutions

Eating for Longevity: Lessons Inspired by the Blue Zones

Most of us would like to live a longer, healthier life. While no single food or diet can guarantee longevity, researchers have spent decades studying regions of the world where people routinely live to age 100 and beyond. These areas, known as the Blue Zones, include communities in Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). Although these cultures differ in many ways, they share several common lifestyle habits that are associated with better health, lower rates of chronic disease, and exceptional longevity. These habits, known as the “Power 9” include daily movement, a sense of purpose, stress management, strong social connections, and certain eating behaviors. Let’s take a moment to focus on the two nutrition-related Power 9 principles that nearly everyone can begin practicing today – the Plant Slant and the 80% Rule, or [...]

Shared Care: Building Wellness Through Connection

While caring for our health and wellness is our personal responsibility, we can often achieve our goals and create lifelong habits with the help of those around us. Studies have shown that social connection can increase longevity, strengthen the immune system, improve recovery, and boost mental health, while a lack of connection can cause physical and psychological health to diminish (Stanford Medicine1). The following ways can be used to build wellness through community, relationship, and connection. Find Support and Encouragement Establishing healthy habits that last can feel like a lifelong journey. Finding support along the way provides encouragement and reinforcement. Working with others and sharing our experiences can make the process feel less lonely. Even the strongest habits can go through seasons of obstacles and difficulty. Creating connections with family, friends, and coworkers helps us work through life's hardships while [...]

How Community Can Impact Our Stress Management

As humans, we experience stress as a natural part of life. How we react, respond, and manage stress can greatly affect our physical, mental, and emotional health. Research from the American Psychological Association found that while loneliness can negatively influence health and wellness, “social support bolsters resilience in stressful situations.” Seeking out community and meaningful connections can positively impact our stress management efforts. Ease the Fight or Flight Response During stressful situations, our body’s natural reaction is to ‘fight or flight’. This can protect us from harm or prepare our bodies to fight in an emergency. However, when daily stressors continuously activate this system, it can begin to negatively impact our physical and mental health. Communicating and engaging with others helps us calm this action, so we can respond appropriately and thoughtfully rather than mindlessly or impulsively. The support of [...]

A Blue Zones Approach to Physical Activity

In the early 2000s, National Geographic journalist Dan Buettner began researching and coined the term “Blue Zones” to identify areas of the world where people lived the longest (Blue Zones). His research led him to seek similarities among these groups to discover their strategies and secrets to longevity. One of the common characteristics involved the way people move and stay active. Let’s explore how centenarians, or people who live to be 100 years or older, naturally incorporate movement into their daily lives. Natural Movement In the Blue Zones, people do not typically exercise by going to the gym or joining the latest fitness class. Instead, they fit movement into nearly every aspect of their life. They walk to and from work, school, and the store. They do many things by hand rather than relying on modern conveniences and appliances. Citizens [...]

Summer Self-Care: Simple Ways to Stay Well During the Hottest Months

Temperatures are climbing, and the great outdoors is calling. Take time to slow down this season and care for your needs. Tuning into self-care, outdoor safety, and healthy habits can help you beat the heat and make the most of your summer. Enjoy the Outdoors Safely Find outdoor activities that you enjoy and participate in them safely. Visit a park, have a picnic with family, go for a walk, tend a garden, or simply relax in the shade. Partaking in outdoor hobbies can bring moments of rest, recharge, and reconnection as you savor the season. Know the forecast and plan accordingly before heading outside. Keep a loved one informed about where you are and when you plan to return. Avoid the heat of the day by accomplishing activities in the morning or evening sunlight. Protect Your Eyes and Skin Don’t [...]

Getting Quality Sleep in the Summertime

Summertime brings longer daylight hours and warmer temperatures. While this combination can be motivating for many things, it can disrupt your sleep schedule. Prioritizing adequate, quality sleep will help you feel rested and energized for an adventure-filled season. Follow the tips below to keep your summertime sleep on track. Create a Cozy Environment Adjust your sleeping space for personal comfort. Note that indoor temperatures can fluctuate this time of year, and consider lowering your thermostat setting or adding a fan to stay cool. Depending on your typical bedtime and the natural light in your room, curtains or blinds can provide a darker space that is more conducive to sleeping. Tailoring your room to fit your needs each season can help you fall asleep and stay asleep. Choose Cool Materials Just as a cooler environment can promote better sleep, lightweight and [...]

6 Everyday Habits that Support a Strong Heart

Heart disease is the leading cause of death in the United States. However, up to 80% of heart disease risk can be lowered with lifestyle choices and everyday habits (Brown Health University1). As we celebrate Heart Month, let’s take a closer look at how we can make healthy choices to support a strong heart. Move Regularly and Often Physical activity is a main component of heart health because it helps manage blood sugar, blood pressure, cholesterol, weight, and even stress. Prioritizing regular physical activity throughout your day can help reduce your risk of heart disease while improving your endurance and stamina. The U.S. Department of Health2 recommends that adults accumulate at least 150 minutes of moderate-intensity aerobic activity along with two to three days of strength training activities each week. If you are new to exercise, talk with your doctor [...]

Tags: #HeartHealth, ActiveLifestyle, biometrics, CardiovascularHealth, DiseasePrevention, HealthyHabits, healthyliving, heartmonth, lifestylemedicine, nutrition, preventivedhealth, sleephealth, smokefree, StressManagement, wellness|

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 [...]

Tags: #AffordableExercise, #BodyweightExercises, #BudgetFitness, #CommunityFitness, #CreativeWorkouts, #ExerciseAnywhere, #FitnessOnABudget, #FitnessSavings, #FreeFitness, #FreeWorkoutResources, #LowCostExercise, #MoveMoreSpendLess, #NoGymNoProblem, #OutdoorWorkouts, #SmartFitnessInvestments, #WorkoutAtHome, healthyliving, homeworkouts, stayactive|

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, [...]

Tags: #AnnualCheckups, #HealthScreenings, #HealthTips, #MedicalScreenings, #OralHealth, #PreventiveCare, #PreventiveHealth, #PrimaryCare, #StayHealthy, #Vaccines, #VisionHealth, #WellnessCoaching, DiseasePrevention, HealthyLifestyle, healthyliving, wellness|

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|