5 Ways to Avoid Burnout

Overpacked schedules seem to be the norm these days. Whether our plate is full of work deadlines, family obligations, or a combination of both, the stress of a packed routine can quickly get overwhelming. Consecutive seasons of busy schedules can leave us feeling burnt out and exhausted. As we try to keep up with the day-to-day agenda, it’s common to see healthy habits slip down on our priority list. Learning to avoid burnout can help us succeed with daily tasks, manage stress, and stay on track with goals. Prioritize Sleep Sleep affects almost every aspect of our health and wellness, so allowing your body adequate rest should be on top of your priority list. According to a study published in the National Library of Medicine,[1] “The results identified ‘too little sleep (< 6 hours)’ as the main risk factor for [...]

Keep Your Immune System Strong This Season

The cooler temperatures and crisp Fall air are here, but along with it usually comes a season prone to more illness. Between back-to-school, cooler temperatures, and more time spent indoors, germs spread much quicker this time of year. Use these tried-and-true tips to keep your immune system strong all year long. Eat Your Fruits and Veggies Incorporate an assortment of fruits and vegetables into your daily diet. The different colors in these foods correspond with various necessary nutrients. When you vary the colors of your fruits and veggies, you know you’re getting assorted vitamins, minerals, and antioxidants. These nutrients can help keep your immune system working strong. Get a Good Night’s Sleep Sleep is imperative for our immune system because it allows our body to produce antibodies and natural killer cells that help ward off viruses and infections (UCI Health)[1]. [...]

Goodnight Sleep Tight with Good Sleep Hygiene

  Sleep influences almost every aspect of our health, yet we’re constantly searching for ways to get enough restful sleep. Our environment and habits affect the amount and quality of daily sleep we get. Sleep hygiene is a buzzword that is gaining traction among wellness terms. Let's look at what it is, its benefits, and how we can practice it for a good night of rest. What is it? According to the Sleep Foundation, “Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.” It involves preparing ourselves and our space for a restful sleep. What are the benefits? When we create good sleep habits, we can get more quality sleep. Our bodies need adequate sleep for better health. It can boost our immune system, help with weight management, and even lower the [...]

Mid-Year Health Assessment

It is hard to believe that 2023 is half over! Now that everybody is settling into a summer routine, it is a great time to look at your health habits and set goals for the remainder of the year. The suggested links may be found at the end of the article. Checklist For Healthy Aging – These 5 Will Keep You Alive! Evaluate Your Current Health Status. Being up to date on screening exams and knowing your screening numbers help you avoid or manage chronic conditions such as high blood pressure, diabetes, high cholesterol, and unhealthy weight gain. Having a primary care doctor you trust to help monitor your overall health, address any concerns, and provide guidance on preventive measures is a key step in the right direction. If you haven’t had a physical exam in 2023, schedule one today. [...]

Sleep, Stress, and Your Immune System

Days can pile up with stress and lead to nights of little sleep. We’re all too familiar with how frustrating this can be. Did you know that it can also cause our immune system to take a hit? Our stress and sleep have direct correlations with how our immune system functions. Prioritizing sleep and stress management is an integral part of staying healthy. How Does Sleep Affect Your Immune System? Sleep is necessary for your body to ward off sickness and infection. It can also help to reduce recovery time whenever you’re fighting sickness. While sleeping, the body ramps up the production of cytokines. According to the American Cancer Society, “Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do [...]

5 Tips for Managing School and Your Stress

  A new school year is a busy and exciting time for students of any age. However, all that excitement can bring a lot of extra stress. Settling back into a routine can be a breath of fresh air after the summer break, but between changes in schedules, homework, tests, and day-to-day responsibilities, life can start to feel overwhelming quickly. We’re going to explore five different ways that can help you manage stress this school year. Stay Organized Nothing makes stress levels spike like losing an assignment or completely forgetting about a test. Clutter of the mind or physical clutter around you can leave you with your wheels spinning, unsure of what to do next. Even if you don’t consider organization one of your strong suits, there are several easy habits you can incorporate to keep your school responsibilities in [...]

Sleep and Heart Health

We’ve all been there – we didn’t get enough sleep the night before, and then the next day are tired, unfocused, cranky, and slugging through the day. Sleep can impact a multitude of things, but it can also affect our health. Did you know that adequate sleep is an important part of heart health?  How Does Sleep Affect the Heart? Studies have found that getting enough sleep helps manage blood pressure, improves blood sugar, and even regulates part of the brain that controls hunger (CDC). This can help with the management and prevention of hypertension (high blood pressure), diabetes, and obesity. Adequate sleep can benefit heart health more indirectly by encouraging healthier behaviors. The more rested we are, the easier it is to make mindful choices about sleep, exercise, stress, and many other habits.   Serious sleep conditions like Sleep Apnea [...]

Sleep Awareness Month

  Had to finish the book, lost down the social media rabbit hole, or “I just can’t sleep”. Any of these sound familiar? People have so many things that occupy their time now, that sleep might be an afterthought for many.  But activity at the cost of sleep is a mistake.  Many people fail to realize that the 25-35% of each day we spend sleeping is productive, and crucial to living an energetic and successful life. Like our diet and exercise habits, it can be difficult to make sleep a priority. Sleep gives our body and mind the chance to repair, rebuild and recover from the events of our daily life. While you sleep, your body repairs itself from the stress of the day. A productive night’s sleep helps our body in several ways: Renews energy. Boosts the immune system [...]

Exercise before Bedtime

  A consistent exercise routine is great for getting better quality sleep. However, can the time of day you exercise negatively impact it? We’re going to take a closer look at the research around sleep and exercise, the best time for activity, and tips for creating healthy routines. How Does Exercise Affect Sleep? For years many have believed that evening and late-night exercise would disrupt sleep. Recently, more studies have explored this notion to figure out how physical activity affects sleep quality. Exercise raises heart rate, body temperature, and adrenaline levels which can impact the body’s ability to fall asleep and stay asleep. However, the Sleep Foundation’s findings from a compilation of studies indicate that those who exercise after 8 pm fall asleep quickly and have similar amounts of deep sleep as those who exercise between the hours of 4 [...]

Social Media and Sleep

Is Social Media Keeping You Awake? Social media started to gain popularity in the early 2000s with platforms like MySpace. Over the last 20 years, it has expanded immensely to become part of everyday households. The ease and accessibility of modern social media has made it more common than ever to communicate at any time of day with the press of a button. It’s no wonder endless scrolling can keep us awake at night. Benefits & Drawbacks of Social Media Social media has opened so many doors for communication and networking. It can strengthen our connections with others beyond the confines of demographics, distance, and time. It can be a great outlet for those searching for support and interaction. Social media can even help us stay connected to loved ones through messages, pictures, and videos. While these benefits are numerous, [...]