5 WAYS TO FEEL BETTER

Kurt Salquist

Our health and wellness matters.  How are you taking care of yourself each day?  Let’s go over 5 daily habits you can add into your life that can help you feel better.

Let’s just get to the point and then talk about the 5 habits.

  1. Eat breakfast, (within an hour of waking up).

  2. Movement throughout the day.

  3. Drink water.

  4. Deep breathing.

  5. Quiet time.

Now these sound like they are attainable, right?  Let’s break each habit down and briefly talk about them.

  1. Eating breakfast: You are not going to lose weight healthily by skipping breakfast or starving yourself.  When you deprive yourself of food after a nights rest (fasting) your body’s metabolism may slow down.  Your body needs nutrients to get energy for the day.  When you skip breakfast, by the time you eat you may be starving which leads to overconsumption of food and bad choices.

  2. Movement throughout the day: Try to get at least 10,000 steps a day.  This can help you with being motivated, concentration and productivity by moving throughout the day.  If you find yourself sitting most of the day, find some stairs to walk up and down, do lunges or squats near your desk, go on a walk outside, stretch, arm raises, calf raises. This will get your blood flowing and mind working.

  3. Drink water:  We know that our body’s need water to function.  50-75% of our bodies are made up of water.  People tend to get thirsty when they lose 2-3% of their body’s water.  Your mind and physical coordination becomes impaired before thirst kicks in.  The rule to remember is the “8X8’ rule: Eight 8 oz servings of water.  If you are in a hot climate or workout regularly you may need more water.

  4. Deep breathing: As a society we are shallow breathers.  Pay attention to your breathing.  What do you notice?  Probably short and small breathes.  Life depends upon breathing so let’s give it a little more attention.  Lack of air leads to a build-up of toxicities which can lead to pain and inflammation.  Conscious breathing helps with stress.  Notice how you feel after a few deep breathes?  Clear minded, energized, and ready to go.  Be kind to your body and give yourself a few moments several times a day to breath deep.  Who knows, you may even become a conscious breather all the time.

  5. Quiet time:  The world is a busy place.  Give yourself time to unwind without any distractions.  Close your eyes and put your headphones on while you listen to a soothing sound or no sound at all.  Quiet time could lower your blood pressure, relax you, and helps you de-stress.  Another way to incorporate daily habit #4 and #5 is to meditate.  This allows you time to listen and heal your body and mind.

These simple adjustments to your day can provide you with long lasting positive effects on your life.  Give it a try.  You have nothing to lose.  Here are some other links for more information on the above “5 positive daily habits”.

http://www.brighthub.com/science/medical/articles/14090.aspx

http://ezinearticles.com/?The-Importance-of-Quiet-Time&id=4385590

http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html

http://www.holisticonline.com/Yoga/hol_yoga_breathing_Importance.htm

http://www.cdc.gov/nutrition/everyone/basics/water.html

http://www.ndhealthfacts.org/wiki/Movement

http://www.webmd.com/food-recipes/most-important-meal

http://www.livestrong.com/article/404122-the-importance-of-eating-a-healthy-breakfast/

– Jessica Dingwall

Therese Martinez, MS, RD, CPT

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