We have all been there, striving to be thinner, look better, and feel healthier. We jump on to fad diets and the latest fitness crazes. Then we look back and realize we spent a bundle of money for a corner dust collector and half-empty bottles of supplements. At Wellness 360, we strive to educate on disease prevention and reversal. We believe that education gives you the power to make lifestyle changes to improve your health. Multiple pillars lead to optimum health. We consider these pillars to be the foundation of any healthy lifestyle.
Sleep
Let's be real; the majority of Americans are not getting the recommended sleep. Sleep is the first thing to get cut when life gets hectic. Sleep is an essential step in the normal functioning of all systems of our body. Lack of sleep will affect your immune system, hunger levels, metabolism, healing, and mood. Studies have shown that your chances of obesity significantly increase if you lack sleep. The average healthy amount of sleep is 7-9 hours a night. There are multiple ways to improve your sleep quantity and quality. The first step, make bedtime a routine. Go to bed and wake up at the same time each day. Our bodies love the schedule. Turn off your electronics at least an hour before bed. The blue light emitted from electronic devices interfere with restorative sleep. Finally, get plenty of sunlight during the day. Sunlight stops the production of melatonin and boosts your serotonin levels, keeping you feeling happy and rested throughout the day. When night falls, your melatonin levels will fully produce, helping you have a restful night's sleep. A good night of sleep is the foundation of any healthy lifestyle.
Diet
Everyone has strong opinions about diet. It is not about the diet at all; it's about your relationship with food. Are you eating for comfort, boredom, or reward? Are you subconsciously grazing or mindless eating? We need to change our perspective on food. Eat for fuel, not for fun. What you put into your body is what your body will use for energy, healing, and provide you with nutrients. If you are filling it with chemicals and toxins, you will feel lethargic and sick. The rules are simple. Eat from the earth, not the chemical plant. If you can read the five or fewer ingredients, then you are on the right track. Eat mostly veggies with every meal. Eat in moderation. It is ok to break the rules once in a while. The problems start when once in a while, becomes a daily habit. Eat mindfully, on purpose, and with gratitude. When eating on the run, watching tv, or grazing all day, we consume more calories and eat too quickly. It takes up to 20 minutes for your stomach to notify your brain that you are full. So take a seat, be grateful for your meal and enjoy it!
Stress reduction
Many things in today's world stimulate a stress response. We need to meet deadlines, run errands, and work 40+ hours a week. We leave a little time in life to decompress. When our body is in a chronic state of stress, our heart rate increases, blood pressure increases, and our digestive system does not function properly. Acid reflux, heartburn, indigestion, diarrhea, constipation, sound familiar? If we do not digest food properly, our body will not get the nutrients it needs to maintain health. There are many ways to build resilience to stress; yoga, meditation, breathwork, mindful living, tai chi, etc. Studies show that meditation 10 minutes a day for at least eight weeks can significantly improve your tolerance to life's stressors. Need help getting started? Wellness 360 has a mind/body fusion class that will teach stress reduction techniques. You can also set up a one on one lifestyle consult for an individualized stress reduction plan.
Exercise
Movement is medicine to the body! Exercise is an essential part of longevity. Strengthening exercise is needed to retain or regain balance, improves your bone density, and boost your metabolism. Cardiovascular training is ideal for your heart and lungs and increases your serotonin levels! It's like an all-natural happy pill. The recommendation is at least 150 minutes of exercise each week. This can be broken down into 10-15 min increments or full hour workouts. Just like your diet, exercise should be individualized for the person. There are multiple risk factors involved in starting an exercise routine. To decrease injury or burnout, certain modifications may be necessary. With the right guidance, you can start a fitness routine at any age. Wellness 360 specializes in fitness for all levels. Each class is designed and led by physical therapists. This ensures safety, success, and longevity with your workout routines. Check us out at www.wellness360fitness.com.