Sincerely Your Wellness Blog

Embrace the Outdoors: A Holistic Approach to Mental & Physical Health

Mon, 12 Feb 2024 13:30:00 GMT

Spending time outside can have profound impacts on your health. Here we dive deeper into the several benefits the fresh air, and the great outdoors can contribute to a healthier, happier you and ways to practically implement strategies into your routine to have space for stepping outside.

Looking for ways to enhance your well-being? Look no further than just outside of the four walls of an indoor space. Stepping outside of the four walls of your home, office, or business can have profound impacts on your health.

Research has shown that spending at least 120 minutes outside per week can significantly boost mental and physical health, yet it’s something many don’t consider when developing health goals. In the pursuit of finding balance in all areas of our health, the simple act of reconnecting with nature often remains an overlooked and undervalued aspect.

In this article, we dive deeper into the several benefits the fresh air, and the great outdoors can contribute to a healthier, happier you and ways to practically implement strategies into your routine to have space for stepping outside.

Benefits of Getting Outside

Oftentimes, when we consider health benefits, we focus on one aspect of our health instead of looking at our whole health, which includes our mental, physical, social, emotional, environmental, and spiritual health. Getting outside helps us tap into many areas of our health, particularly physical and mental well-being.

Stress Reduction . Time spent outside has been shown to reduce stress and lower blood pressure. It also resets our nervous system and reduces levels of the stress hormone, cortisol, in the body.
Improved Mood . Fresh air and sunlight boosts serotonin in the body, playing a key role in satisfaction and happiness.
Enhanced Creativity . Getting outside has been shown to improve focus, enhance memory and increase attention span on a specific task.
Vitamin D . Spending time outside is the most natural way to boost levels of Vitamin D, which tends to be a bit lower in the body during the winter months.
Increased Physical Activity . Getting outside supports an active lifestyle, which has been shown to increase life expectancy and offers a whole range of other benefits.
Better Sleep. Your body’s internal clock follows light and darkness patterns, making you feel awake during the day and sleepy at night. Therefore, getting outside earlier in the day can support that natural pattern, promoting healthy sleep.

Establishing routines where you are spending more time outside can come with a few challenges, such as lack of time, the weather, and environmental differences. Here are a few suggestions for overcoming these common barriers to spending more time outside:

Lack of time. In our bustling lives, it often feels like there isn’t enough time in the day to get everything done. To spend more time outside, build it into your schedule, just like you would other appointments and meetings. Scheduling time for outdoor activity will increase the likelihood of it happening.

Weather concerns . Unfortunately, we can’t control the weather. However, you can take advantage of good weather, and spend more time outside on those days.

Physical environment. Depending on your location, finding green spaces might pose a challenge, potentially deterring you from spending time outside. Explore local greenways or parks for a more nature-filled experience. However, don’t overlook the benefits of strolling through urban environments and soaking in the vibrant city sights.

Understanding the benefits of outdoor activities and acknowledging potential barriers is crucial when building on action steps. Here are some tips to get you started with incorporating more outdoor activities into your routine.

Start small. Take it step by step; there’s no need to perfect your routine overnight. Small steps, like finding a time that works best to get outside, paves the way for sustainable progress.

Find enjoyable activities . Joining a club that meets outdoors, such as a walking or running club, or even a co-ed league like kickball, makes it easier to incorporate enjoyable activities into a busy schedule. Find things you enjoy.

Invite others. When working towards a goal, a little extra support and accountability can go a long way. Involve others by grabbing a buddy, making a plan, and getting outside together. Social connection not only enhances enjoyment but has also been shown to improve mental well-being.

Getting outside is one of the many ways you can support your overall health. Remember to use this information as a guide for incorporating more outdoor time into your life, but not as a rigid script. Embrace the outdoors on your terms, finding joy and fulfillment in each moment, and take stock as to how it enhances your mental and physical health.

Sincerely,

Your Wellness

6 Sleep Habits to Embrace in 2024 for Improved Sleep

Mon, 05 Feb 2024 13:00:02 GMT

A healthy sleep routine is just as important as exercise and proper nutrition for health. Here we outline six practical strategies to explore implementing for improved sleep habits.

If you wake up feeling like you could use an additional few hours of sleep, you’re not alone. Only one-third of adults report getting “very good” or “excellent” sleep. In today’s culture, where busyness is worn a badge of honor, sleep sometimes takes a back seat compared to other priorities.

Sleep is a foundational component for our health, focus, and productivity. If you sacrifice sleep, your body and brain don’t have time to restore chemical balances that support the proper functioning of the body’s systems.

When considering how to improve sleep habits, it’s important to note that a good night’s sleep is more than just the number of hours of sleep you get. Healthy sleep habits focus on the amount of sleep, the quality of the sleep, and how consistently you follow a sleep schedule.

To create a healthy sleep routine, we’ve outlined six practical strategies to explore implementing in your routine.

1.Use light to your advantage . Getting exposure to natural sunlight first thing in the morning can help regulate your body’s internal clock. This not only boosts mood and alertness, but also promotes a restful night’s sleep. In the evening, dim the lights and limit screen time within an hour of going to bed to encourage the production of melatonin, the sleep-inducing hormone.

2.Develop a consistent sleep schedule. In consistent sleep schedules disrupt the body’s natural rhythm. Establishing a consistent bedtime and wake-up time every day, even on weekends, is key to regulating your body’s internal clock and enhancing overall sleep quality.

3.Establish a relaxing bedtime routine. Developing a calming bedtime routine will help signal to your body that it’s time to wind down. Some of my favorite relaxing bedtime routine activities include:

Taking a warm bath.
Laying on an acupressure mat for five to ten minutes.
Listening to a sleep story.
Reading a book.

4.Create a healthy sleep environment. Research shows that a sleeping environment that is cool, dark, and quiet can enhance sleep quality. Having calming scents like lavender, and limiting clutter, can also promote healthy sleep.

5.Limit screen time within an hour of bedtime. This is a challenge many of us (myself included) face. I’ve found myself bringing my computer into the bedroom to finish an email or working on a project, only to realize, it’s midnight and I’m wide awake.

Studies have shown that blue light emitted from computer screens and phone screens can disrupt melatonin production, adversely affecting our ability to fall asleep. Reducing screen time within one hour of bed will help maintain the natural production of melatonin, promoting better sleep quality.

6.Limit late night snacking. Limiting late-night snacking benefits sleep by promoting improved digestion, stable blood sugar levels, and weight management. Opting for lighter, well-timed meals and avoiding the urge to grab a cookie or bag of chips late at night will support your body’s natural sleep processes.

As you navigate ways to enhance your health, particularly your sleep habits, in 2024, consider exploring some of these strategies outlined above. While the instinct may be to tackle everything all at once, I encourage you to pick one or two that resonate most with you and start there. Gradually incorporating these strategies ensures sustainability and long-term change.

If you find success with any of these strategies or have made adjustments to your sleep routine that have positively contributed to your health, I would love for you to mention them in the comments!

Sincerely,

Your Wellness

5 Wellness Trends I Hope Continue in 2024

Sun, 07 Jan 2024 20:50:13 GMT

Some wellness trends don't stick, however, these ones seem to have had a lot of momentum in 2023. Fingers crossed they stick around and become the norm.

Every year, projected trends are outlined in almost every category, and the topic of health and wellness is no exception. Some seem to fizzle out before they get started, others become more ingrained in our culture than anticipated, and a few come full circle, having been a trend several years ago.

Over the last decade, wellness, in its entirety, has been at the top of the leaderboard when looking at all trend categories. As a health professional, it’s important to me to stay informed about what’s happening in the world of health and wellness, which is why I am excited to outline five trends from 2023 that I hope continue to be at the forefront in the wellness space in 2024.

1.Sleep Syncing . In 2023, sleep hygiene, specifically using the strategy of sleep syncing, became a popular wellness topic. Sleep syncing is the process of aligning your body’s circadian rhythm with your daily routine. Your body’s circadian rhythm is a 24-hour internal clock, influenced by dark and light, that controls various functions in the body.

Matching up your sleep cycle with your body’s natural clock has been shown to improve sleep quality and reduce stress levels. If you are looking for where to start, here are a few suggestions:
Go to bed and wake up at the same time every day. Done consistently, this will signal to your body when it is time for bed and when it is time to be awake.
Limit screen time within one hour of going to bed. Research has shown that exposure to screens and light before bed can lower natural melatonin levels.
Avoid exercising within two hours of bedtime. Exercising is stimulating. When it is done too close to bedtime, it can impact the body’s ability to fall asleep.
Make sure your bedroom environment supports healthy sleep habits. Keeping the bedroom cool, quiet, and dark are a few strategies for creating an optimal sleeping environment.

2.Mushrooms . Named the ingredient of the year for dishes in 2022, mushrooms have continued to gain popularity through 2023. Mushrooms have several health benefits including supporting your immune system, preventing cell damage, and improving gut health. Just make sure you stick to the mushrooms found in the grocery store or at a local produce market.

One of my favorite ways to incorporate mushrooms into my meals is to make a mushroom and Swiss egg scramble for breakfast. Mushrooms can also be incorporated into lunch or dinner meals. This garlic pasta with sausage and arugula is always a hit.

3.Exercising for longevity, not weight loss. We are starting to see a shift in how people approach exercise. It’s not just about weight loss anymore; people want to live longer, healthier lives.

Functional fitness, which is a type of exercise training that helps support day-to-day activities that require movements like squatting, pushing, pulling, bending, is also a type of training people are prioritizing. Therefore, when considering the kind of exercise you want to build into a routine, research, and consumers, are stressing the importance of functional fitness, restorative exercise, and general movement.

4.Mocktails. Limiting alcohol consumption is becoming less stigmatized and more popularized. Some of the benefits of ordering or making a mocktail, specifically one with healthier ingredients, and skipping the cocktail, are improved sleep, recovery, and improved mood.

Good news is, if you aren’t a mocktail connoisseur, or are wanting to be more conscious about alcohol consumption when out, restaurants are beginning to offer delicious alcohol-free cocktails more widely.

If you would like to explore creating a mocktail at home, this immune boost mocktail is a blend of deliciousness while also serving a purpose during this time of year when there’s a higher chance of catching a cold or the flu. I like to use Yogi’s Immune and stress support tea when making this mocktail.

5.Wellness Collective . Over the last three years, opportunities for social connection and in-person events were far and few between. There was also a significant increase in the percentage of the workforce that works remotely. It makes sense that people are now craving connection with others. After all, we are social beings.

There is value in being around like-minded people as you invest in your health, and it is something that people are desiring in communities.

If you are looking for ways to build or become part of a wellness collective in your community, here are a few suggestions:

Research local exercise studios in the area. Research has shown that the more active you are, the more socially connected you feel.
Explore what events are happening in your community. You might be surprised at the variety of options available that provide an opportunity for connecting with others.

My hop e is that these wellness trends are here to stay, along with others that will come along with the new year ahead. As we navigate 2024, make sure you prioritize what feels good, spaces that support you and opportunities to continue to grow.

Sincerely,

Your Wellness

How to “Turn Off” Your Work Brain At The End of The Day

Mon, 17 Apr 2023 20:29:38 GMT

Do you feel like you can’t disconnect from work? Here, we talk about ways to create healthy boundaries between work and personal time so you can feel more connected to present moments when off the clock.

Bernie is my work-life balance alarm clock. A 12-pound, (almost) 6-year old yorkie, with a lot of personality, will typically do one of two things around 5 o’clock each day–he will either jump up and sit on my office chair if I leave it unoccupied, even for a minute, or he will start rolling around on the rug behind my chair and start stockpiling the squeakiest toys he can find in the house.

I’d say, with the exception of a few nights a week, he has me pretty well trained. At 5 o’clock give or take a few minutes, it’s time for belly rubs, walks around the neighborhood and the occasional backyard squirrel watching session–Bernie watching the squirrels and me drinking a gin and tonic.

However, I understand that some of you might work outside of your home, in an office setting, and don’t have a four-legged friend holding you accountable to your goal of wanting to head home at a reasonable time. I also understand that if you do work from home, even if the dog is whining or someone is fighting for your attention, you might feel pressured to continue working, because there is just so much to get done.

You're not alone. Many people in the workforce are feeling that pressure and stress, with one in four people viewing their job as the number one stressor in their life. When stress piles up, and you are in this grind of not wanting to let people down, not wanting to look like you are slacking at work, even though you are doing the best you can, and approaching burnout, it can also feel like you can’t find the switch to turn off your “work brain”.

Why it’s so challenging to disconnect from work

Thinking about work when we are doing other things like cooking, showering, or watching a show, isn’t a rare occurrence. It’s something a lot of us do, and something we want to feel more in control of separating, so that we can be fully present in other areas in our life. In order to take back that sense of control, it’s important to understand why it can be a challenge to create a more defined work/life boundary.

Constant Connection

Due to improvements in technology, having the ability to work from anywhere, at any time, has allowed for more flexibility in the workplace. Studies even suggest that by 2025, up to 70 percent of the workforce will be working remotely.

However, with this ability to connect from near and far, 24/7, it’s blurred the lines between work and personal life. There is no longer this close the computer at the end of the workday and come back tomorrow. Now, with cell phones and laptops, we find ourselves watching Netflix and following up on emails.

It becomes more challenging to create a boundary of thinking between work thoughts and personal thoughts when there is this ability to be constantly connected with those you work with.

‘Always On’ Workplace Culture

Although some companies are structuring work environments and policies with employee health and well-being in mind, not all companies work off of this mentality. Some operate from an ‘always on’ culture. An ‘always on’ workplace culture is described as working at a place where you are always on the clock, even when technically, it’s after or before working hours. It’s this idea that the work is never really finished.

Turning off your work brain can be hard when you are getting a text to take a look at an email during dinner or when you are spending time with family.

Perfectionism

Wanting things to be done well is one thing, expecting them to be done perfectly is a standard that is almost impossible to live up to. If you are combing through a presentation over and over or find yourself editing things repeatedly, it can bleed into your personal time.

Perfectionism can sometimes stem from fear and anxiousness about how other people will perceive your work or your work ethic. You want to be proud of your work, and you want others to see that you are capable and exceed expectations.

Performing at your best requires time to rest. Time spent on yourself. Time doing things you enjoy, outside of work, so that you can bring your best energy and focus into the workspace.

Ways to sustain a healthier boundary between work and personal time

As has been discussed, turning off your work brain isn’t always an easy thing to do. Here are some practical strategies for creating an environment that makes disconnecting from work feel more doable.

Put a time limit on phone and computer usage

Creating ‘office hours’ in which you're available via phone or email can help you feel more in control of your time when you are off the clock. For example, say you are available between the hours of 8am and 6pm. After that, the computer is closed, the notifications are turned off.

Develop a hobby

You are less likely to be pulled into work projects if you have a standing pickleball time with a friend at 6pm two days a week. Scheduling time in your calendar to do things that you enjoy, or to explore new hobbies, can help you keep your mind off of work and it can help you decompress after a work day.

Take breaks throughout the day

When we are working steadily throughout the day, our focus starts to dwindle. It’s harder to concentrate. We start thinking about other things. We go into crisis mode faster than normal. Our narrative sometimes becomes more negative.

Taking breaks throughout the day can give your brain and body time to relax and refocus, actually increasing productivity. Breaks can also help reset the body’s stress response. Therefore, at the end of the workday, you are more likely to feel accomplished and less likely to want to continue working because you feel like you didn’t get anything done.

Practice mindfulness

When you shut your computer for the day, before leaving the office, consider taking a few minutes to do a mindfulness practice. A mindfulness practice, like a breathing exercise or journaling, can help you connect with yourself in the present moment.

A few deep breaths and a jot down of three things you are grateful for can help you reduce stress and improve feelings of happiness.

Create a ‘wrap up’ routine

Things that used to pull me into the office included too much thinking about the following work day while I was doing other tasks, checking my work email on my phone or wanting to ‘quickly’ run into the office to look at my planner to remind myself what was on tap for tomorrow.

Now, at the end of my workday, I tidy up my desk, look at my planner to see what’s going on for the following day and write down a few action items. Then I walk out of the office, close the door, and feel prepared for the following day without ruminating over it throughout the evening.

When considering implementing any of these strategies, be kind to yourself. Experiment with how these strategies can support you and your lifestyle. Try things on for size. Make adjustments when needed. Some strategies may work better than others for your specific needs.

One step at a time, my friend.

Sincerely,

Your Wellness

Sou rces:

https://www.stress.org/workplace-stress

https://www.zippia.com/advice/work-life-balance-statistics/

https://www.statista.com/statistics/1260167/employee-work-attitudes/

5 Ways to Slow Down and Prevent Burnout

Thu, 01 Sep 2022 15:33:48 GMT

How hustle culture leads to burnout...and what you can do about it.

Workplace stress is not a new concept. In 2013, 62 percent of working adults reported having high stress levels along with extreme fatigue. Those employees also reported feeling lack of control in managing their stress. In 2022, Mental Health America published a report stating 80 percent of employees report that workplace stress affects their relationships with friends, family, and coworkers.

Despite these statistics, the ‘hustle’– long working hours, piled up PTO and an always on and available workforce culture is glorified and seen as a badge of honor. This always do more mentality is what causes you to feel like you can’t let off the gas. No rest stops. No breaks. Just pushing through because that’s what you believe hard work looks like.

Hustle culture has led to 77 percent of adults experiencing burnout at their job; some of whom have ultimately left their role or company entirely because of it. When you are in a cycle of overwork and overwhelm, slowing down can feel out of reach.

However, slowing down and creating healthy boundaries between work and personal life can help prevent burnout.

Benefits of Slowing Down and Taking Breaks

Your attention is finite. Focusing your attention for too long will wear you out.

Slowing down and taking breaks to rest and recover is more productive than working until midnight to reply to emails. Research shows that taking breaks improves mood, overall well-being, and performance. When you can effectively detach from work, your sleep quality improves, energy levels increase, and overall health is positively impacted.

By slowing down, you are allowing your body to give you feedback. For example, have you ever gone on vacation and gotten sick or felt really exhausted? That’s your body’s way of telling you it needed rest LONG BEFORE vacation started. Slowing down isn’t reserved for vacation, it must be a consistent part of your weekly routine.

Chances are you know when you are feeling overwhelmed and at your capacity. The challenge is taking the steps to physically and mentally slow down.

How to Slow Down and Create Boundaries

When you think about creating boundaries and slowing down, sometimes it feels like you have to make these massive changes. Sustainable change requires small steps so that you don’t feel overwhelmed in the process. These 5 steps outlined below are designed to help you feel more in control and create a healthier balance.

1. Block your lunch hour and eat lunch away from your desk. You can be more mindful of what you are eating and how you’re feeling when you are eating if you aren’t pre-occupied with finishing up a note to a client or project planning over lunch.

A lot of companies factor in the lunch hour into payroll. Therefore, whether you take your lunch break or not, you aren’t getting paid during that hour! Take your lunch break. Emails not included.

2. Communicate your working hours. Effective boundaries start with communication. Whatever your working hours are, whether it’s 9-5 or 7-3 or some other combination, communicate that to your colleagues, clients, and employer. One suggestion is including your working hours in your email signature.

3. Take time off without booking up your calendar. First things first –take time off! You deserve to take time for yourself. However, don’t overbook those days off trying to do all the things. There is power in simple relaxation. Focus on just being, not doing.

4. Enjoy a coffee or tea at the coffee shop or on your porch instead of taking it to go. Most people take their coffee to go—be the rebel that sits down and takes in the moment. That can be at a local coffee shop or in the comfort of your pjs at home. Wherever it is. Enjoy it.

5. Develop a morning flow. The way you start your morning sets the standard for the rest of the day. If your morning is rushed and chaotic, your workday will feel like that also. Pick a few things that are most important to how you start your day and prioritize them.

Small changes can have significant impacts on focus, productivity, engagement, energy, and overall well being. Your work-life balance narrative does not have to align with society’s standards. You don’t have to continue feeling guilty for wanting to slow down. This is your permission to use these tangible suggestions to slow down and bring energy back into your life.

If you are interested in exploring coaching, book a consultation HERE .

Sincerely Your Wellness Blog

Embrace the Outdoors: A Holistic Approach to Mental & Physical Health

Spending time outside can have profound impacts on your health. Here we dive deeper into the several benefits the fresh air, and the great outdoors can contribute to a healthier, happier you and ways to practically implement strategies into your routine to have space for stepping outside. ﻿

6 Sleep Habits to Embrace in 2024 for Improved Sleep

A healthy sleep routine is just as important as exercise and proper nutrition for health. Here we outline six practical strategies to explore implementing for improved sleep habits.

5 Wellness Trends I Hope Continue in 2024

Some wellness trends don't stick, however, these ones seem to have had a lot of momentum in 2023. Fingers crossed they stick around and become the norm.

How to “Turn Off” Your Work Brain At The End of The Day

5 Ways to Slow Down and Prevent Burnout

How hustle culture leads to burnout...and what you can do about it.

Spending time outside can have profound impacts on your health. Here we dive deeper into the several benefits the fresh air, and the great outdoors can contribute to a healthier, happier you and ways to practically implement strategies into your routine to have space for stepping outside.