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Life can move fast. It can be overwhelming, with stressors, distractions, and deadlines. There is one thing everyone can agree on: managing your sleep schedule is fundamental when it comes to physical and mental health alike. Check out seven tips to create a bedtime routine below. Creating a Bedtime Routine We’ve all been there. Tossing and turning, the crinkle of sheets deafeningly loud — sleep being the elusive creature it is. It doesn’t need to be this way. By following simple steps and creating a routine, you can master sleep and wake up feeling refreshed and ready to go the next day. 1. Have a Strict Sleep Schedule The circadian rhythm, or internal clock of our bodies, dictates when we feel sleepy and when we rise. Many things can go awry with this system. One surefire way to get your rhythm in check is to set a proper bedtime and wake time. You can change it and experiment to see what works for you. The reason this is so important is that our brains have a mind of their own. They like to follow a routine, strengthened by habits. Without these routines and habits, our brains tend to […]
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Physical fitness is not the sole basis of being healthy; being healthy means being mentally and emotionally fit. Being healthy should be part of your overall lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body. If you want to be a well-rounded, healthy individual, here are a couple of staying healthy tips that may help you do just that: Maintain a regular exercise routine No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do. What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day. Be conscious in your diet No, you do not have to force […]
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With the new year around the corner, resolutions are on the minds of many. Every year, millions of people commit to getting in shape; gyms become packed for the first few months, and by spring, they fall back into their old ways. Diets start the same way, but even when we lose weight, it often returns and in some cases with larger numbers. Whether your goal is to lose weight or simply live a healthier lifestyle, these tips will put you on the right path. Eat a well-balanced diet Eating a well-balanced diet is made up of several factors that, when working together, can help you lose weight. Unfortunately, many Americans overeat, eat for convenience, and do not get the nutrients they need. This can easily be fixed by making a few simple changes: Meal prepping. While it might take a few hours out of your weekend, meal prepping is worth it so you’re not scrambling to make lunch before work or too tired to cook when you get home. Meal prepping also makes you more likely to eat fresh produce, as it’s cut up and read for you, rather than having to do work every time you want […]
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The vacations are done, kids are back at school, and days are getting shorter again. It’s time to leave your summer behind and get back in the groove of fall fitness and health. I’ve had many people ask me recently how they can get back on the “wellness wagon.” Before you do anything, you must make a decision to do it. It’s that simple. If you let yourself have “just one more” splurge here or there, or wait until Labor Day or once school has been back a few weeks or whatever other excuse you have, you’ll keep pushing out the timeline to get started. Decide to do it and follow through. If it’s harder than you intended, fight for it. It might be hard, but that’s sort of the point. You’re changing from your summer behavior to your fall behavior. So, it’s a bit less, “Lunch Margaritas,” and a bit more “Noon Workout.” Change can be hard. Once you’ve made the decision to get yourself in gear again, decide what needs to be done. Do you need to overhaul your eating habits? Start working out again or more frequently? Cut back on alcohol? Reduce your caffeine intake? Perhaps it’s […]
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If you are finding it difficult to take out time for extensive workout sessions, positive results can be experienced from brief and quick hits of activity, such as brisk walking, stair climbing, jumping rope, and high-intensity interval workouts ranging from 8-10 minutes! The holiday is a period of the year that most people prefer to spend on leisure activities, but it can easily become a cause for stress for many, owing to the reduced time available for keeping up with a workout routine. Elaborate, structured exercises that last up to 45 minutes to an hour can be difficult to accommodate, making burnout unavoidable. Damaging effects relayed from the growing prevalence of a sedentary lifestyle among adults have become increasingly evident across the world. The need for physical activity has been recognised with renewed importance and stressed globally. Recent research has highlighted that even short bouts of physical activity in a day can result in a number of benefits useful for reducing anxiety, weight gain and blood pressure, while improving blood circulation to the nervous system, along with availing better sleep. Positive results can be experienced from brief and quick hits of activity, such as from brisk walking, stair climbing, jumping […]
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Science has allowed us a better understanding about how our bodies work over the past couple of decades. It has been proven that the choices we make in how we eat can affect how we feel. How we feel can also depend on whether we exercise or not too. And both proper eating and exercise can give us longer lives. In just 8 simple ways, you can have a healthy lifestyle and live longer while feeling good: 1. Overall Health: You can’t just go to the local drug store and by some good health. It is something you have to practice and work toward having. You have to have a practice of good health-related behavior and make good choices in what you drink, eat and your activities. By making your decision to do these things, you’ll quickly realize that healthy living has its benefits. You’ll also enjoy reduced medical expenses, reduced illnesses and you can stay active. 2. Watch Weight: Healthy living begins with weight management. You can reduce the risk of heart disease and other medical issues simply by losing 10 percent in weight. The second highest contributing factors that lead to childhood diseases start with being overweight and […]
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Let’s check out tips through which you can motivate yourself to work out routinely through winter. As the winter weather is setting in, it is getting harder and harder to get out of bed to work out. You are not the only one to feel this way. The water season not only makes us lazy but further slows down weight loss due to a reduction in sweating. No matter how hard it may be, exercising is essential to maintain a healthy routine. In this article, we discuss tips through which you can motivate yourself to work out routinely through winter. Here are tips to help you stay motivated to workout throughout the winter season: 1. Practice stretching indoors Practicing stretching inside can help increase your body temperature before you step out to work out. This helps reduce feeling cold as soon as you leave your house. Do some brisk stretches before wearing your cold-weather clothing. Before your run or workout, do some leg rotations, butt kicks, or jumping jacks to increase blood flow to your muscles and joints and lower your risk of injury. 2. Set realistic goals Setting goals can be inspiring, but only if […]
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One of the simplest balance tests is to see how long you can stand on one leg. Older adults who can’t make it past the 10-second mark are more likely to die in the next 10 years, according to research reported in the New York Times. But are you doomed if you can’t pass this test? Probably not. Balance is deemed to be important for older adults because falls are such a common cause of injury. And the medical care that’s required after a bad fall—which may include surgery, medications, and spending time in bed—can itself worsen or complicate health problems you may already have. So how do you know if you have good balance? Let’s look at a few tests, and then a few ways of improving balance. Try these balance tests Instead of just standing on one leg, try the CDC’s 4-stage balance test, which progresses from easier to harder levels: Stand with both feet touching. If you can hold this position for 10 seconds, continue to the next step. Stand with the big toe of one foot touching the instep of the other foot. If you can hold this position for 10 seconds, continue. Stand in […]
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Healthy living is not a commodity that can be bought at a price. It is a way of life that must be incorporated into our routine Owing to our fast-paced and hectic schedules, most of us are often unable to sleep for eight to nine hours on a regular basis on most nights. This often leads to the body feeling tired throughout the day with energy levels sinking to its lowest. Which is why, it becomes extremely important to have a good night’s sleep followed by a healthy morning which is sure to make you feel positive and energetic throughout the day. To help you have a healthy beginning to your day, Dr Vishal Sehgal, Medical Director, Portea Medical suggests a few ways. Read on: 1. A king’s breakfast After more than seven hours of fasting, your body needs to wake up on a powerful note. This is why breakfast is considered to be the most important meal of the day. A good breakfast is supposed to be wholesome and packed with enough nutrients that can keep you going all day long. A power packed meal can include eggs, a portion of fruit along with a bowl of whole […]
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Rising costs and high inflation continue to take a toll on Maritimers’ wallets and their health. According to Naturopathic Doctor Joyce Johnson, people don’t have to spend a lot of money to optimize their health, even during these uncertain times. Johnson provides a number of tips on how to maintain a healthier lifestyle while sticking to your budget. Johnson says the best tool to eating healthy on a budget is meal planning. “Meal planning is making a grocery list of what you need, what’s on sale, there’s a lot of really great apps that you can put onto your phone that show all the sale flyers. So, you can get a little bit of a comparison and you can find what are your best prices, especially on things like dairy, and meat and protein,” she said during an interview with CTV Morning Live Atlantic Monday. Johnson also suggests “shopping your pantry first.” “So, go to your pantry before you go to the grocery store. See what some of the basics are that you have on-hand, what potatoes and starches you have. Do you have pasta? Do you have rice? These types of things. Look at your proteins, look at what’s […]
