Regardless of how gung-ho you started off 2019 with
resolutions to put more focus on you, to exercise more or lose some weight,
there’s a good chance you’ve hit some speed bumps (if not given up completely)
in the past six months. Any health professional, life coach, or therapist will
tell you that healthy living is not a linear progression. There are days that
will be easier and days that will be harder to think of your health first, and
there will be days when you completely throw things by the wayside and eat all
the junk food while not leaving your couch.
In any case, it’s important to remember that your health
and wellness is more than simply what you’ve done that day, and certainly more
than what you’ve done in the past. No matter how many times you’ve fallen off
the wagon the more important part is getting back on. The first six months of
2019 have passed, which means it’s the perfect time to recommit to any goals
you set at the beginning of the year and finish strong. Don’t wait until 2020
to start focusing on you! Take steps over the next six months to invest in
yourself.
Water
Did you know that about 60% of a human body is made of
water? Water is arguably the most important element for survival and every
living cell in the body needs it to survive. While a person can go three or
more weeks without food, the most anyone has gone without water is only about a
week, maximum (more like three or four days in more difficult conditions). Water
keeps your joints working properly, digestion flowing, and temperature regulated.
The problem is we’re constantly losing water, through sweat, exhalation, and
other normal bodily functions, and in extreme conditions an adult can lose up
to 1 to 1.5 liters of water per hour. If you don’t drink enough water that 60%
can quickly decrease and cause health issues like tiredness, low energy, and
headaches, or worse. Thirst can also be mistaken for hunger, which can lead to
poor food choices or overeating.
We can all agree that water is important, but it’s not always
easy to remember to drink more water. If hydration is something you struggle
with there are plenty of tips, tricks, and tools out there to help. Shop around
for water bottles
with daily tracking marks, or you can download an app such as Plant Nanny (here for Apple,
and here
for Android) to remind you to drink from a reusable water bottle you
already have. Increasing your water intake is one of the easiest ways you can
start focusing more on your health, so even if you can’t commit to exercising
regularly yet at least commit to drinking 6-8 (or more) glasses of water per
day. Your body will thank you!
Sleep
Next to water, sleep is arguably the most important
aspect of health and wellbeing. Sleep deprivation can lead to a myriad of health
issues ranging from obesity and diabetes to heart failure and stroke, not to
mention the brain functions that decrease with lack of sleep including hormonal
regulations (potentially leading to or worsening symptoms of depression). When
you’re asleep your brain is able to rest and reset, your body heal and repair,
and allows you to prepare for the next day. Sleep plays a vital role in both
physical and mental health, yet sleep is one of the first things to go when
life gets hectic and busy. Scientists and health professionals recommend adults
get at least seven to eight hours of sleep per night, and children and teens
even more.
On the flip side, adequate sleep can lead to several important
health benefits including increased concentration and productivity, healthy weight,
better mood and emotion management, enhanced athletic performance, and much
more. Western society especially has put more emphasis on work and less on
sleep, but you can spend the rest of this year going against that norm and
benefitting from it. If you have trouble sleeping consider keeping a sleep
journal for a week or two, writing down how much you sleep each night and how
alert (or drowsy) you feel the next day. Also keep track of how long it takes to
get to sleep, and what may be negatively impacting your sleep. Reduce stimulants
like caffeine, strenuous activity, and screen time in the hours before bed, and
talk to your doctor about other ways you can better your sleep.
Mental Health
Mental health has become much more important over the
past few years, and rightfully so. After all, the brain is an organ and should
be treated as such. Mental health is much more than a disorder such as
depression or anxiety, and regardless of if you have a diagnosis or are seeking
treatment it’s a good idea to focus more on your mental and emotional
wellbeing. Make an effort to take some time for yourself, finding ways to relax
and enjoy where you are in life. Consider activities like journaling or even
hands-on crafts such as kitting. Getting out in nature can also help, whether
it be a hike or regular exercise (and don’t forget exercise also releases
endorphins!), or for a gentler activity consider yoga. Stress can lead to
burn-out, and if we overextend or overcommit it can negatively impact nearly
every aspect of our lives. As you’re recommitting the rest of 2019 to better
yourself, don’t forget to add your mental health to that list.
If you have the means, consider finding a licensed therapist
or life coach to work through life’s tough moments and find action items to
take to make 2019, 2020, and beyond the best they can be.
Exercise
Back in January we gave you five
tips to stick to your fitness goals to help with New Year’s Resolutions. Exercise
is usually the first item we think about when it comes to improving health,
however, there’s a reason it’s so far down on this list. While exercise is often
the basis of many New Year’s Resolutions, it’s also often the first resolution
to die (most resolutions don’t make it past February). Sometimes it’s best to focus
on smaller, more achievable goals like drinking more water or getting an extra
hour of sleep per night. That’s not to say exercise isn’t important, though!
Regular physical activity can increase several areas of health and decrease the
chance of numerous health risks, and in fact, health professionals recommend at
least 30 minutes of activity per day. If 30 minutes every day is too overwhelming
to think about, there’s no shame in starting smaller. If every day is too much,
what about every other day, or three times per week? Also consider different
ways to be more active throughout the day, like going on a walk during lunch or
taking that weekly call standing up rather than sitting at your desk. Little
things can add up, and it’s easier to commit to a few small activities rather
than one seemingly insurmountable task.
Doctor
Before you start any new exercise program or other health-related
activity it’s important to consult your doctor. Every body is different and health
needs vary from person to person. What works for one person may not work for
another, which is why it’s important to involve health professionals for advice
and monitoring. They can suggest ways to help any aspect of your health,
recommend treatments and habit changes, or even refer you to specialists if
needed. You should have a checkup at least once a year, and don’t hesitate to
bring up health issues or concerns while you’re there. After all, that’s what
doctors are for!
Commit to focusing on you and your health the rest of
2019! Find us on Facebook,
Instagram,
and Twitter to let us know your
plan!