.Increased oxygen decreases stress, improves mood, focus, athletic performance and other positive things. However, the average adult breathes shallowly through their chest rather than using their diaphragm (the muscle responsible for breathing). Shallow chest breathing causes a continual state of low-grade stress since it provides less oxygen, can overburden the heart, and strains the neck and shoulder muscles.. To practice diaphragmatic (aka "belly") breathing, place one hand on your belly and the other on your chest while you breathe. You should feel your belly push your hand away while your chest should not rise. In addition, breathing through your nose rather than your mouth and using good posture-- sitting and and standing-up straight-- are important. Keep practicing techniques, and enjoy the wellness rewards!
Varying Your Types of Exercise Leads to Better Health
Doing 3 or more types of exercise is more effective than focusing on just one, according to an NYU health study. People who do so are more likely to reach the recommended goal of 150 minutes per week and less likely to get bored and quit. Exercise variety also prevents overuse injuries and builds different body systems. Weights and high-impact exercise builds bone density, hiking increases relaxation, and yoga and stretching increase balance and stability while offering mental health benefits. Engaging in social sports such as tennis or badminton (safely, or post-Coronavirus), also increases longevity!
Just Getting it Done or Making the Decision Will Make You Happiest
Just getting something done, whether it's making a decision or finishing a project, will leave you more satisfied with your choice than trying to perfect it. Research shows that people who move forward with an outcome they’d be fine with, rather than endlessly searching for “the perfect one”, are happiest. (Remember the term “Analysis Paralysis”?) So, just do it, take a victory lap and move on. It's perfectly fine.
The season of sunshine and flip flops is finally here! Three tips will help you improve your wellness while you enjoy the season.
-Water-- Try for 64 ounces a day. Seltzer counts! Per the ADA, be careful though, as the pH and additives can harm tooth enamel and add calories.
Sleep-- Adults need 7-8 hours a night. Try setting a "good alarm" to remind you to get ready for bed.. Doctors recommend a consistent wake-up time each morning to maximize sleep quality, and a 20-minute walk to start the day. Your body and mood will thank you.
--Sunshine-- Exercise and sunshine boost your mental and physical health. The CDC recommends 2 1/2 total hours of "moderate" physical exercise each week. Remember to use a lot of sunscreen (most people don't use enough), and reapply every 60-90 minutes.
Finally, give yourself a break. Life is a journey, not a sprint. Few people meet all of their health goals., so yourself a hand for what you do accomplish.
Gardening Boosts Happiness as much as Some Exercises
Gardening increases happiness and emotional well-being as much as some exercises or dining-out, as reported by a Princeton professor in the journal Landscape and Urban Planning.. If you raise vegetables (vs flowers), you'll reap the health benefits too!
"Laughter is an Instant Vacation"
“Laughter is an Instant Vacation”--- Milton Berle. It’s also great medicine! Laughter decreases stress, boosts immunity, and burns 1.3 calories a minute. So connect with a friend, neighbor or crazy family member today….. and laugh.
Get Outside for a Happiness Boost
Looking for a simple way to reduce stress and feel happier? Get outside! Research has shown a strong connection between time spent in nature (especially the woods) and reduced stress, anxiety, and improved moods. According to Harvard researchers, "When people are depressed or under high levels of stress, they experience a continuous loop of negative thoughts," and the brain finds greenery, natural sounds and even outdoor silence to be soothing. Can't get outside? MRIs show that listening to nature sounds can have a similar effect.
Tea contains beneficial flavanoids, antioxidants that studies have shown decrease the free radicals linked to cancer and heart disease. The less processed the tea, the better. Thus, white tea is considered to have the strongest anti-cancer properties. Green tea is also less processed than traditional black teas, and has the added benefit of containing :a calming amino acid--- L-theanine, Other popular teas, such as black tea and oolong are also beneficial, and all contain less caffeine than coffee, So, in the words of Bigelow Teas, a local Connecticut company, #teaproudly!
We've all heard "you are what you eat" . So what are the most important foods to eat when you're trying to stay healthy? Instead of reaching for that third cookie, try these nutritionist-recommended foods instead. Each contributes different vitamins and minerals that your body needs to fight-off illness.:
About the Author
While developing and marketing products in the Beauty industry I naturally became interested in things associated with beauty, both inside and out. As I learned about nutrition, exercise, meditation, yoga, toxin-free skincare, mindfulness, clean eating... (and the list goes on) it became clear how important they all are not only to beauty, but to a healthy, balanced, happy life. Volumes of information scattered across so many platforms felt overwhelming, and hard to use. Thus I decided to bring it all together in one place so it could be acted-on collectively. This idea became Collective Wellness. It is both an ever-growing collection of wellness information and a collective of people---a community that is learning, growing and sharing the wellness journey together. I hope you join us. Welcome to Collective Wellness!