10 Small but Effective Ways to Take Better Care of Yourself in 2017

 

With a new year comes the typical resolutions, like eat better, exercise more and so on and so on. However statistics show that 25% of people give up on their New Year’s resolutions after just one week. Here are some small and effective ways to make sure that in 2017 you are taking care of yourself.

  1. Put the Pen to Paper

Journal, write poetry, draw, let your creativity go!   If you are not feeling creative, write out a list of things you would like to do or accomplish, as this helps you stay organized and gives you a clear picture of what you need to do.

  1. Invest in ONE Fitness-Centered Activity

If you like to run outside, then splurge and get yourself new wireless headphones to make your run more enjoyable. Do you prefer the stretch of yoga? Sign up for classes with your favorite instructor. Whatever the activity is that you like, invest in it to help encourage yourself to keep it up throughout the year.

  1. Evaluate the Foods You Eat

Dieting can be hard, especially when you eliminate entire foods or food groups. These drastic changes can make maintaining that change that much harder. Try evaluating what you eat and reflect on how it makes you feel. Does it make you feel sluggish after eating, do you feel bloated, or does it give you energy? It doesn’t have to be negative; you may find that your favorite bowl of oatmeal gives you energy to power through the day.

Journaling your foods can help you understand what you eat and how it can affect you.

  1. Make Your Home Your SanctuaryPeaceful and warm image of a open book by fireplace.

It is easier to leave your stress at the door when you step into an environment that is built for relaxation. Make your home a relaxation zone by keeping clutter to a minimum. Have your favorite book and blanket ready or turn on your favorite music. There are many ways to set up your haven.

  1. Don’t Ditch All Your Bad Habits at Once

Giving up all your vices at once can be slightly unreasonable. Instead, consider starting with one smallish habit you’d like to break – ordering takeout several nights a week, or your nightly glass of wine. Not only is this a more accomplishable goal, but itcan also make it more sustainable.

  1. Make Time to Disconnect From Technology

Schedule some time during the week when you purposely disconnect from technology, where you turn off your phone and computers and reconnect with the world. Spend a few hours each week doing an activity that you enjoy that requires no technology, such as painting, writing, crafting, reading, etc.

  1. Get Outside DailyParents Giving Children Piggyback Ride On Walk By Lake

In the winter we tend to get stay inside and forget we can get outside and enjoy nature. Even if it is only for 10 minutes, a quick stroll during your lunch or soaking up the rare ray of sunshine during the gloomy winter months can do wonders for your mood and energy.

  1. Check Those Labels

Being conscious of the chemicals that are found in the products you purchase can be an eye-opening experience. Eliminating products that contain toxic chemicals in your daily life will lead to a healthier you. If you can’t pronounce the ingredients, it’s time to find an organic alternative.

  1. Hydrate, Hydrate, Hydrate

Businesswoman looking at computer while drinking waterDrinking more water is a great way to cut out extra sugary drinks and ensure you stay hydrated throughout the day. There are many benefits of being hydrated, such as an increase of energy, boost to your immune system, flush of toxins from your system, promotion of weight loss, and many more. Carrying a reusable water bottle with you can help encourage you to drink more water throughout the day as it is conveniently on hand.

  1. Get Enough Sleep

Make it a point to go to bed at the same time every night. Establishing a routine is essential in ensuring you get enough hours of sleep. Catching the recommended amount of ZZZs can improve your memory, lower stress, reduce inflammation, and benefit your health in many other ways.

Back-to-school sleep tips

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Summer vacation is almost over, and whether kids break from summer, winter, spring, or even a long weekend, they seem to want to stay up later. Late nights can lead to difficult mornings transitioning back into their normal school routine. It is important for parents to put healthy sleep on the back-to-school list of necessities. Here are some helpful tips to get kids prepared to go back to school.

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  1. First, calculate how much sleep your child needs. Preschoolers need 11 to 12 hours of sleep. Ages 5-10 need 10 to 11 hours, and teenagers 9 to 10 hours.

  1. About 10 to 14 days before school starts, parents should gradually start adjusting their child’s bedtime schedules. Have them go to bed 15 minutes earlier each day before school starts. This will help set their circadian clock to school time. Try to also keep the same sleep schedule, even on weekends, to keep sleep rhythms regulated.

  1. Stick to an age-appropriate bedtime routine to help them wind down. For younger children this may consist of taking a bath before bed, brushing their teeth, or reading a bedtime story. For older children, they may want to read a book to relax or find a relaxation technique such as meditation, yoga, or deep-breathing exercises.

  1. Control the sleep environment by keeping the room cool, quiet, dark, and comfortable. Electronics such as, cell phones, televisions, video games, and computers should be turned off an hour before bedtime.

  2. Limit caffeine intake after lunch or at least 6 hours before bedtime. Caffeine is a stimulant and inhibits sleep. Healthy meals and regular exercise can help promote quality sleep.

  1. Avoid food close to bedtime, especially spicy foods that can cause acid reflux and raise body temperature, both of which inhibit sleep.

  1. Practice what you preach. Studies have shown that parents who set rules and abide by them themselves are more likely to have children follow their example. The right amount of sleep every night can help your child do better in school and help with mood and anxiety. 13717923_10205279444144540_1107853922_o.jpg

    These strategies can help you and your child have a healthy, successful upcoming school year.

Get a Better Night’s Sleep!

According to the National Sleep Foundation’s 2013 poll on exercise and sleep, getting more exercise will not only benefit you by gaining a better quality of sleep, but will also help you fall asleep faster and have fewer sleep problems.

Here are the National Sleep Foundation’s definitions of the types of exercise found in the chart below.

“In this self-report measure, vigorous was defined as activities, which require hard physical effort such as: running, cycling, swimming or competitive sports. The next level, moderate, was defined as activities, which require more effort than normal such as: yoga, thai chi and weight lifting. Light activity was defined as walking, while those who do not do any activity classified themselves into the no activity level.”

National Sleep Foundation Results

To view the full summary of the Sleep in America Poll®, click HERE.

Where do you fall on the chart?

Zzzzz Pose

If you have a hard time getting enough sleep at night, there may be an easier solution than you think. A more natural and relaxing technique that has been around for centuries may be just the answer you have been looking for: Yoga. I use yoga not only as a great form of exercise and meditation, but as a way to relax right before bedtime. This isn’t a powerful flow sequence, but something more gentle. Follow this great sequence from Women’s Health Magazine (http://www.womenshealthmag.com/yoga/bedtime-yoga), to relax your muscles and mind before taking a long restful night of sleep.

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Short Meditation

Sit up in bed comfortably, either with your legs folded or straight in front of you; whatever you can do with the most ease. Sit up and lean slightly back on your pillows or backboard. Close your eyes and rest your hands on your thighs and just breathe here for a few minutes. This doesn’t have to be a serious meditation but just a short while to do nothing but breathe.

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Seated Twists

Stay in your seated position and twist around to the back of your bed. If you have a backboard you can grab onto that to help your twist. Breathe into the twist for a few breaths and then try the other side.

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Easy Forward Bend

Keep your seated position and gently bend forward at your hips and let your hands stretch out straight in front of you on the bed. This will feel good in your hips and your wholeback

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Legs Extended Forward Bend Flat Back

Slowly start to straighten your legs in front of you. You can keep your knees bent slightly since we are working towards sleep here instead of the power yoga move of the day. Reach towards your feet with your knees bent and keep your back flat. Bend your knees as much as you need to keep your back flat. This is a really nice hamstring stretch.

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Legs Extended Forward Bend Round Back

Keep your legs extended out in front of you and round your back gently over your legs. This is a nice stretch along your spine.

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Lying Down Knee to Chest

Roll back down on your back and rest your head on your pillow. Bring one knee into your chest and grab your shin to pull it closer to you. Breathe here for a few breaths. This lengthens your extended leg and loosens up your hip. Switch legs and do the other side.

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Hamstring Stretch

Extend your leg straight up to the ceiling. Grab behind your knee or closer to your ankle. Keep the leg straight and slowly start to bring it closer to your head on each exhale. Try the other side. Remember to stay gentle with these stretches–almost like you are half-doing them. This will help you drop any tension left in your body before bed.

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Half Happy Baby

Bend your knee again and flex your foot to face the ceiling. Grab the outside of your foot with the same arm as foot and bend your knee towards your armpit. You can also do this with both feet at the same time.

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Bend Knee Lying Down Twist

Bend your knee back into your chest and twist your leg across your body. Turn your head in the opposite direction and bring your arms out to a T shape. Make sure to do the other side.

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Star Shape Twist

Extend your leg that is twisted over and reach with that foot out to the diagonal. Reach with your opposite hand to the opposite diagonal. Look towards your hand. This is a really nice twist. Try the other side.

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Knee Hug

Hug both knees into your chest and rock slowly side to side on your back. Let your whole back relax into your bed.

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Savasana

You’re almost there. Extend both legs out straight into a savasana position. Rest here for a while. If you prefer to sleep in this position then you’re all set and have a great sleep.

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Sleep

The best yoga position: sleep. Roll over on to your side and enjoy your night of rest.