Wellness Wisdom HYDRATION FACTS:
Our daily intake of water should be half our body weight in ounces (90 lbs. = 64 ounces per day, a half gallon).
Not drinking enough water is as harmful to your health as smoking.
A 2% drop in body water can trigger fuzzy short term memory, trouble with basic math, and difficulty focusing.
A 5% reduction in body water results in a 20-30% decline in work performance.
Adequate hydration can reduce risk of colon cancer by 45%, risk of breast cancer by 79%, risk of bladder cancer by 50%, and can ease back and joint pain for up to 80% of sufferers.
Even mild hydration will slow one's metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for most dieters.
The thirst mechanism of 37% of Americans is so weak it is often mistaken for hunger.
Please keep yourself hydrated, we value you as a person and a client.
If you have a spa service it is important to hydrate, more than usual, over the next 24 hours.
SLEEP FACTS: Sleep is a critical factor in health, weight, energy levels,memory function, and your ability to learn new tasks.
~Set a schedule - have a set time you go to bed, have a wind down time, and try not to sleep in.
~Exercise 20-30 minutes each day, but get it done 5-6 hours before bedtime.
~Avoid caffeine, nicotine, and alcohol.
~ Do not just lie in bed awake...do something else until you feel tired.
~Control your room temperature and make your bedroom dark, quiet and comfortable.
~Teens need about 10 hours of sleep on average, the same as toddlers! Adults need between 6 & 8 hours.
~Power down...turn off the tv, computer, and dim lights from your clock and phones.
Did you Know???
~Anything less than 5 minutes to fall asleep at night means you are sleep deprived.
~17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05%.
~After 5 nights of partial sleep depravation, 3 drinks will have the same effect on your body as 6, when you've slept enough.
~The extra hour of sleep received when the clocks are put back at the start of daylight savings has been found to decrease the number of road accidents.
~Sleeping one extra hour can lower your heart attack risk by 33%.
~Skimping on sleep raises risk for high blood pressure, heart failure, stroke, diabetes, fatal heart disease, and obesity.
Sleep well and blissful dreams!
Causes: Changes in your daily routine, changes in your body/health, and emotional changes (such as anxiety, worry & excitement).
Tips to De-Stress & Stay Well: ~ Meditate - take a few minutes, close your eyes, and focus on your breathing... this is good for balance and emotional well being, fatigue, high blood pressure and pain. ~Take time for Tea - skip the coffee...caffeine free tea is relaxing and some varieties can build immunities...we recommend a cranberry hibiscus, organic blueberry acai herbal or organic green herbal. ~Exercise - Make it a priority...take a walk, do stretches, perform some form of cardio...yoga is a great stress reliever. ~Plan Ahead- be organized and have a plan; thus reducing stress from the unexpected. ~Focus on Eating Right - make healthy choices & schedule a day to cook meals so that you can stock your refrigerator and freezer with healthy meals. ~Detoxify - the cleansing of your body will help you stay healthy and strong...try healthy detox drinks (such as a detox tea) or a Himalayan salt inhaler. ~Make Time for Yourself - try a relaxing massage, use aromatherapy sprays in your home, or soak in a tub. ~Get Plenty of Rest! - go to bed early when you can, take a power nap, avoid caffeine, power down, keep your room dark & quiet. ~Just Say No - re-evaluate and know your priorities and use them as a guideline for your choices.
A few other things to remember: Leave work at work, Spend time with friends & family, Focus on the positive, Listen to music, and Take breaks!
Happy Holidays and Stay Stress Free!
~Healthy Eating Habits~
*Simplify– think color, variety, & freshness
*Make Changes - small changes over time, adding healthier options, become habit (for example use olive oil instead of butter & add a salad)
*Don’t think of certain foods as off limits, but rather reduce portion sizes (use smaller plates, choose appetizers instead of entrees, eat 1/2 and save 1/2, split entrees)
*Think of water and exercise as food groups in your diet!
*Eat with others and NEVER eat in front of the tv or computer
*Stop eating before you are truly full and drink a glass of water before you eat any extra unwanted food– you may just be thirsty and water will satisfy the urge to eat.
*Do eat breakfast to jumpstart your metabolism
*Eat smaller, healthier meals throughout the day
*Avoid eating after dinner...14 hours between dinner and breakfast is ideal
*Have equal servings of protein, whole grains, and veggies and get quality sources of protein.
*Eat healthy carbs...100% whole grain or whole wheat, beans, fruit, veggies
*Eat healthy fats...monosaturated & polyunsaturated fats, omegas 3 &6
*Add calcium to your diet...1000mg/day or 1200mg/day for 50 yrs and up
*Limit salt and sugar intake , eat naturally sweetened foods and avoid sugary drinks
*Avoid processed and prepackaged foods, opt for fresh or frozen version instead