Your Health Matters: 10 Strategies to Reconnect with Wellness

Mental health is just as important as physical and spiritual health, and together they all make up a whole: wellness. 

 

When we think of "wellness," many people picture a serene yoga studio, stacks of vitamins, or perhaps someone doing deep breathing exercises in the middle of a nature retreat. While all those images capture facets of wellness, the concept is much deeper, more nuanced, and profoundly personal. Wellness isn’t just the absence of illness, it’s a full-bodied, multidimensional approach to living that seeks balance across many areas of life.

 

Wellness is a conscious, deliberate process of making choices toward a healthy and fulfilling life. It’s not a static state but a dynamic practice of growth and adaptation. At its core, wellness emphasizes harmony within ourselves and our surroundings. 

 

To understand wellness deeply, it’s helpful to explore its core dimensions: physical, emotional, social, intellectual, spiritual, environmental, occupational, and financial wellness. Each of these areas intertwines to create a holistic sense of wellbeing.

 

10 Strategies to Reconnect with Wellness 

 

1. Exercise 

 

In order to have a healthy state of mind, it is important to always take care of your body, too. By just taking even fifteen minutes a day to exercise, it can go a long way. This can be anything from going for a walk to running on the treadmill or lifting weights. 

 

If you do this for 15 minutes or an hour, you are going to see a difference afterwards due to the serotonin and endorphins your body releases. Those chemicals can lead to a better state of mind, and even affect your spiritual health, and as a whole, you will feel much more reconnected and refreshed. 

 

2. Eat Healthy

 

To keep your mind healthy, we not only need to take care of our body by exercising, but also by making sure we are feeding it healthy foods. Processed foods can make us feel sluggish, and the amount of salt, sugar, and fat in those foods is not good for your physical health either. 

 

Some healthy foods that are good for your body and brain include fruits, nuts, vegetables, and protein. Our gut health is the key to keeping our mind, body and soul connected to wellness. 

 

Instead of eating potato chips, try eating some fruit, or nuts that are high in protein such as almonds or cashews. By curving those unhealthy cravings and feeding our body healthy fruits and vegetables, we can appreciate nature’s natural snacks and reconnect with overall wellness. 

 

3. Meditate

 

The idea of meditating to some people can seem silly or strange, and maybe even uncomfortable if you have never done it. However, if you wake up in the morning and want to start your day off in a good state of mind, it can be very beneficial. 

 

This can be done by sitting in a quiet space, relaxing your muscles, and by practicing breathing exercises while turning off your thoughts the best you can. 

 

This can be a simple seven-to-ten-minute process that will go a long way. After those short minutes are over, you will feel ready to take on the day. This can also be done at night before bed, when you want to calm your body and mind to get a good night’s sleep. No matter when you do it, meditation is a great way to improve the wellness of mind, body and spirit.

 

4. Make Time for Your Hobbies

 

While we are working adults and we spend most of our days on the clock, it is still important to make time for the things that make us happy, and even bring out our inner child. To reconnect with wellness, you should tap into hobbies that bring you joy and make you happy and to alleviate stress.

 

This could be anything from reading, playing a video game, writing in a journal, painting/drawing, playing a sport, or anything that makes you happy. By making time for our passions and hobbies, we will feel much happier and reconnected to wellness. 

 

5. Learn Something New

 

A strong way to reconnect with wellness is by going out of your comfort zone and trying something brand new. This can be uncomfortable at first, but in the end, you can at least be proud of yourself for giving it a try, and it may even become something important to you. 

 

Some ideas for trying something new can be anything from learning a new language, trying a new sport, or even going to a new coffee shop that you don’t normally go to. It can be anything—simple or big. This is a great way to improve your overall wellness. 

 

6. Show Gratitude 

 

There are many ways to practice gratitude, and by taking time each day to show gratitude to someone or even yourself, you can easily reconnect with wellness and happiness. Gratitude can be manifested in many different forms, especially by doing acts of kindness every day, or as often as you can. 

 

Tell someone you appreciate them, give them a hug, go to a shelter and volunteer, make a donation, and start looking at life through a more positive perspective. You will be surprised at how fast your life will shift into the light. 

 

7. Remember to have Compassion and Forgiveness 

 

This one can be a bit of a challenge if you are someone who does not forgive easily, but if you try to have compassion and forgiveness for yourself or others, the benefits for your overall happiness, wellbeing, and wellness are tremendous. We are not able to truly achieve wellness if we cannot forgive ourselves or others.

 

8. Help Others

 

By helping others overcome challenges and giving them advice on their own decisions and choices in their own lives, you are challenging yourself to become the best version of yourself, and to reconnect with your overall wellness. Helping others can be extremely beneficial for the people you help and also for yourself. 

 

Some examples of how you can help others include things like volunteering for a charity, offering to help elderly neighbors/family members with chores and errands, asking someone if they need assistance in buying food or essentials, they may not have the means for, and maybe even tutoring children and/or students in subjects you can help with.

 

9. Reflect

 

Sometimes it can be hard to make time to sit down and think about changes you want to make in your life—whether it’s due to having a busy schedule, or just not enough motivation. 

 

However, if you really want to challenge yourself to living the best life you want for yourself, it is important and essential that you challenge yourself every day, and that includes making the time to sit down, write out your goals and dreams, and reflect on what changes need to be made. 

 

10. Mindfulness

 

Just like the well-known saying goes, “think before you speak,” it is important to be more mindful. Being mindful is one of the best ways to challenge yourself to live your best life and reconnect with your overall wellness. 

 

Being mindful helps you stay connected to the present moment. Some great ways you can practice mindfulness before making any certain decisions can include practicing breathing exercises, reflecting on your day, connecting with nature, or journaling. The present moment is the most important time of your life because it is never going to be experienced again.

 

Final Thoughts

 

Remember, your mind, body, and soul are all connected and make up wellness as a whole. Take care of each one individually, and you will be able to live a happier, healthier life. Take control of your life again and get started now! 

 

10 Ways to Boost Your Weight Loss Efforts

Weight loss journeys can be extremely daunting and difficult to maintain, especially if you are new to it or have never been able to commit and fully follow through with it to reach your desired results. 

 

This article covers 10 ways to boost your weight loss efforts and maximize every step of the process so you can obtain the results you have always desired. 

 

1. Track Your Progress, but Not Obsessively

 

Monitoring your progress can be motivating, but it’s important to find a balance between staying accountable and becoming overly fixated.

 

How Tracking Helps:

 

• Accountability: Writing down what you eat or logging your workouts helps reinforce healthy habits.

• Identifies Patterns: Tracking can help you identify triggers that lead to overeating or skipped workouts.

• Celebrates Wins: Seeing your progress in writing, whether through a journal or an app, can boost motivation.

 

Consider tracking more than just your weight. Measurements, how your clothes fit, and even photos can provide a fuller picture of your progress. Remember that non-scale victories, like improved energy levels and better mood, are equally important.

 

2. Prioritize Whole, Nutrient-Dense Foods

 

One of the most effective ways to boost weight loss is to focus on eating whole, nutrient-dense foods. These foods are typically low in calories but high in essential nutrients, making them an excellent choice for weight loss. This means prioritizing fresh vegetables, fruits, lean proteins, whole grains, and healthy fats.

 

Why It Matters:

 

• Whole foods contain fiber, which aids in digestion and helps keep you feeling full longer.

• They are often rich in vitamins and minerals that support metabolic function and energy levels.

• Eating nutrient-dense foods can help reduce cravings for highly processed, high-calorie junk food.

 

Aim to fill half your plate with vegetables at every meal. Leafy greens, broccoli, carrots, and peppers are packed with nutrients and can help satisfy hunger without adding excessive calories.

 

3. Practice Mindful Eating

 

Mindful eating is a practice in which you pay attention fully to your meal. Not only does this method enhance your enjoyment of the food you are eating but can also promote weight loss. 

 

By sitting at a table and eating, rather than scarfing down your food in one bite or rushing, you are giving yourself the ability to pay more attention to your meal and enjoy the experience of eating it. 

 

Another way to mindfully eat is to not have any distractions going on while you eat, like watching television, or being glued to your phone. By avoiding electronic and other distractions, you will be able to focus all your attention on the task of eating your meal.

 

Take your time to chew and savor your food. This helps with weight loss because it tricks the brain into recognizing the signals in time to let you know you are full, which prevents overeating. 

 

4. Cut Out or Modify Your Sugar Intake

 

Sugar is the number one culprit that contributes to obesity and gaining weight. By cutting back on foods that are high in sugar, you can help balance your blood sugar levels, which can stop unhealthy cravings and out of control hunger that really make a difference for your weight loss journey. There are lots of foods that undergo rigorous processing that add more unwanted sugars and chemicals that contribute to weight gain.

 

It is important to limit your intake on sugary and processed foods if you want to commit to a serious weight loss effort. There are many ways to substitute and swap out different foods so you can ingest less harmful and sugary ingredients. 

 

Healthy foods and ingredients that can be substituted include whole grain rice instead of white rice, whole grain pastas instead of regular pastas, fruit, nuts and seeds, instead of high sugar snacks, herbal teas instead of soda, and smoothies made with water instead of high concentrated fruit juices. 

 

By sticking to these substitutes, you will notice a significant difference not only in your weight but how you feel overall as well. 

 

5. Eat Plenty of Fiber

 

Eating plenty of fiber not only helps you maintain a healthy digestive system but can also help you stay on track with your weight loss journey and boost your efforts along the way.

 

“Eating soluble fiber may help promote weight loss and have other health benefits. But fiber from whole plant foods is better for weight loss than fiber supplements.” (Healthline)

 

Fiber found in plant-based meals take your body a longer period of time to digest, which can contribute to fullness and keeping you full longer. 

 

Foods that are high in fiber include whole grain breakfast cereals, whole grain pastas, peas, beans, fruits, vegetables, nuts and seeds. 

 

6. Eating a Good Amount of Protein with Your Meals

 

Just like fiber, eating a sufficient amount of protein can help you feel more full and can help you lose weight. This is because protein regulates appetite hormones that send signals to the brain that the body is full. This can last for several hours, which can help with your efficiency in losing weight.

 

High protein meal choices include eggs, oats, nuts, and seed butters, quinoa, and sardines. 

 

7. Manage Your Stress Levels

 

Managing your stress levels is a key factor to achieving your weight loss goals. While it’s true that the cortisol and adrenaline hormones that are released during stress can decrease your appetite, if you are under constant stress, the cortisol hormone can remain in your bloodstream longer, which increases your appetite again and causes you to eat more/overeat.

 

Set aside at least 15-20 minutes each day for a stress-relief activity that works for you. It could be anything from a walk around your neighborhood to journaling about your day.

 

By implementing methods of managing stress such as yoga, breathing exercises, and spending time outdoors, you can sufficiently manage your stress levels while being able to stay on track with your weight loss journey. 

 

8. Get a Good Night’s Sleep

 

Getting a good night’s sleep is not only important for your physical health but it also contributes to managing your mental health, and stress levels. Overall, good sleep is an important key to boosting your weight loss efforts. 

 

Studies have shown that only sleeping a minimum of 5 or 6 hours of sleep can actually lead to obesity. The amount of sleep you get each night affects the regulation of appetite inducing hormones.

 

Poor sleep can lead to insulin resistance and increased levels of cortisol, which can cause the body to store extra fat. It is important to keep your metabolism and hormones on a healthy balance while on a strict weight loss plan, so you can stick to your goals and stay healthy. 

 

It is also important to realize that feeling tired often masks itself as hunger, so when you actually need a nap you may reach for food, and often that food choice is not healthy. 

 

“Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.” (WebMD)

 

9. Strength Training 

 

The final most important step in sticking to an efficient weight loss plan that will enhance and boost your efforts is by exercising—specifically strength training. 

 

Strength training is a type of exercise in which you contract your muscles against a form of resistance. By performing this exercise, it builds muscle mass and increases strength over time. This can lead to tremendous benefits including weight loss. 

“Muscle doesn't burn fat directly, but having more muscle mass means you burn more calories at the same body weight than if you had less muscle mass. Muscle is metabolically active tissue that requires energy to maintain, whereas fat tissue is not.” (VeryWellFit)

Water is an unsung hero in weight loss efforts. Often, we mistake thirst for hunger, which can lead to unnecessary snacking and additional calorie consumption.

 

Benefits of Drinking Water:

 

• Appetite Control: Drinking water before meals can help reduce your appetite, making you less likely to overeat.

• Improved Metabolism: Research suggests that drinking water can temporarily boost your metabolism. One study found that drinking 500 mL of water increased metabolic rate by up to 30% for about an hour.

• Elimination of Toxins: Staying hydrated helps your kidneys and liver process waste products efficiently.

 

Keep a reusable water bottle with you throughout the day as a visual reminder to keep sipping. 

 

References

 

https://www.healthline.com/health/stress/stress-weight-loss

 

5 Lifestyle Changes You Should Make In Your 40s

As we approach 40 years old, we may notice physical and mental changes in ourselves, such as lower energy, weight gain, and poorer memory; this is normal and part of the aging process. The National Institute On Aging explains “Aging is associated with changes in dynamic biological, physiological, environmental, psychological, behavioral, and social processes.”

 

However, please don’t despair; it’s never too late to make healthy lifestyle changes to keep you fit. A study of Multi-Ethnic Atherosclerosis (MESA) led by Johns Hopkins Medicine monitored over 6.000 people, ages 44 – 84, for more than seven years. Those who made positive changes, such as eating a Mediterranean-style diet, exercising regularly, and quitting smoking, decreased their death risk in the study period by 80%.

 

Biological Changes as We Age

As we start to age, some of the changes we may notice include:

 

• Weight gain

• Muscle tone reduction

• Energy drain

• Skin thinning, sagging, and wrinkling

• Hot flashes (women)

• Vision problems

• Aches and pains

• Urination frequency increase

• Digestion problems, such as reduced tolerance for spicy food

• Cognitive issues, like forgetting things

• Sleep difficulties

 

Healthy Choices

It will help if you make the following lifestyle changes in your 40s to help you stay healthy and active. Regardless of your age, these changes have significant benefits at any stage of life.

 

Nutrition and Exercise: You can prevent weight gain by eating a nutritious diet and exercising daily. This lifestyle change also helps to rebuild muscle tone, boost energy, and reduce your risk of heart disease and other aging-related diseases.

 

Get Sufficient Sleep: Consistent, quality sleep helps to support weight control, heart health, and physical and mental performance. It can also help to prevent the onset of certain diseases. Sleep is necessary for our body and brain functions. Strive to sleep for 7 – 8 hours nightly. Avoid eating before bedtime and eliminate caffeine in the afternoon. Avoid electronics before bedtime as they stimulate the brain and can prevent you from falling asleep.

 

Stop Smoking: Johns Hopkins Medicine explains that “Not smoking is by far the most critical single action you can take to prevent heart disease, heart attack and stroke.” When you decide to quit smoking, replace cravings with healthy habits like exercise or deep breathing for relaxation. You may want to ask your doctor about aids to help you quit, such as the nicotine patch.

 

Limit Sun Exposure: We all need some sunshine to ensure a proper level of vitamin D, which is necessary for bone health and immune function, as well as decreasing depression symptoms. However, the sun’s ultraviolet (UV) rays can harm your skin, cause cancer, and damage your eyes. To protect yourself, use an SPF (Sun Protection Factor) sunscreen of 30 or higher and apply it to all exposed skin. Use an SPF-15 or higher lip balm. Wear a long-sleeved shirt, a wide-brimmed hat, and sunglasses. Avoid tanning beds.

 

Exercise Your Brain: As we age, it’s essential to keep our brains active to maintain or improve our cognitive abilities, such as memory and attention span. Give your brain a workout by learning new things, reading, doing a jigsaw puzzle, or solving crossword puzzles.

 

Conclusion

As we age, we will inevitably notice changes in our physical and mental well-being. Living a healthy lifestyle can boost our well-being and prevent disease – it's never too late to start. Transitioning into our 40s can be an exciting and positive new phase of life. 

 

“Life really does begin at forty. Up until then, you are just doing research.”

Carl G. Jung

 

References

 

https://www.nia.nih.gov/about/aging-strategic-directions-research/understanding-dynamics-aging#:~:text=Aging%20is%20associated%20with%20changes,benign%2C%20such%20as%20graying%20hair. 

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/its-never-too-late-five-healthy-steps-at-any-age

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-number-one-way-to-reduce-heart-risk

 

5 Ways To Boost Memory And Concentration

It is normal to be forgetful occasionally, for instance, forgetting where you put your phone or keys. It happens to us all as a result of our busy lives where we may be juggling multiple things at a time causing our focus and concentration to be divided. Lapses in memory and forgetfulness become a problem when you experience episodes of poor memory consistently. 

 

Many factors come into play when a person experiences memory loss, such as age, genetics, and some medical conditions that may affect the brain. To prevent this from happening, there are many manageable things that you can incorporate into your routine through your diet and lifestyle changes that can help boost memory and concentration and protect your brain against dementia or Alzheimer's. 

 

Below are five ways you can boost your memory and concentration: 

 

Train Your Brain

 

Just like you have muscles in your body that you train through lifting weights, your brain is a muscle too which you should train through various activities that allow it to work and learn new things. When you continuously learn new things and skills, you allow your brain to go through a process called neuroplasticity.

 

This helps the brain to constantly grow, adapt, change, and boost memory and concentration. You can learn many new skills over the internet nowadays by studying and doing new certifications to upskill yourself and taking part in a local group to learn a new sport or skill. 

 

With the regular use of these mental workouts, your mind is constantly challenged to grow and evolve, thereby, improving memory. By training your brain to learn new skills and knowledge, you can improve memory, concentration and boost your problem-solving skills.

 

Exercise

 

Exercise and movement not only have a positive impact on your physical health but also on your mental and emotional health. Daily exercises can help reduce the risk of cognitive decline that you experience with age and help prevent and protect your brain from degeneration. 

 

Studies claim that aerobic exercises like brisk walking, running, hiking, swimming, or dancing can help boost memory in patients who have been diagnosed with early Alzheimer’s.

 

Meditate

 

A daily mindfulness meditation practice can help boost memory and improve focus and concentration. It can improve brain function, improve both short and long-term memory, and reduce brain degeneration markers. Incorporating a daily meditation practice, even if it is only 5 minutes long can increase brain plasticity. 

 

Get enough quality sleep

 

Getting a restful night’s sleep of 7-9 hours is crucial for brain health. Constant sleep deprivation and a disrupted circadian rhythm can lead to cognitive decline and impairments leading to memory loss and lower focus. Our bodies and minds rest at night when we sleep; allow your brain to repair itself by practicing good sleep hygiene and getting at least 7-9 hours of uninterrupted sleep. 

 

Reduce Sugar Intake

 

Sugary desserts are a treat for our taste buds, but they play havoc on our brains and cause memory loss. Researchers claim that a diet high in sugary drinks and food is linked to developing Alzheimer’s and may cause a lower brain volume in total. Avoid highly processed sugar food like fruit juices, and desserts, and try to add natural sugars found in fruits into your diet. 

 

There may be some risk factors that may make you more prone to memory loss like genetics but there are lifestyle changes that you can make to boost your brain health and reduce the risk of memory loss and impairment. 

 

Try to avoid highly processed and refined sugars in your diet, avoid being sedentary, be more physically active, and practice meditation every day to boost your memory and concentration. This can be beneficial to your overall health and well-being and reduce your stress levels.