StressManagement Archives - Be Well Solutions

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|

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|

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 [...]

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 [...]

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 [...]

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|

Nutrition and Your Immune System

Your immune system provides protection against many types of illnesses, including many types of infections and certain types of cancer. It is a complicated network of defenses, including physical barriers like our skin extending to microscopic cells that constantly patrol the body searching for invading organisms or irregular cells. A well-functioning immune system is essential for health. The factors that influence the immune system are complex and influenced by many elements of a person’s lifestyle, including nutrition, sleep, exercise, and stress management. Let’s take a closer look at how proper nutrition helps your body stay strong, and which types of foods help boost your defenses. Your Gut Microbiome Proper nutrients also help create a healthier microbiome. The microbiome is a system of trillions of bacteria and other microorganisms within your gut. Experts tell us that 70-80% of our immune system [...]

Tags: #HealthyEating, exerciseandhealth, gutmicrobiome, HealthyHabits, HydrationTips, immunehealth, lifestyleandimmunity, minerals, NutritionTips, probioticsandprebiotics, sleepandimmunity, StressManagement, vitamins, WellnessStrategies|