Small Changes, Real BIG Energy

Wake Up Naturally to a More Energized Day

-- By Mike Kramer, Staff Writer for SparkPeople

7:00 a.m.: An infuriating alarm jolts you awake.
7:30 a.m.: After three snooze delays you finally turn it off and force yourself to jump out of bed.
8:15 a.m.: Two cups of coffee later, you're stuck in maddening morning traffic.
2:30 p.m.: You practically fall asleep at your desk.

"I got eight hours of sleep last night," you think hazily. "Why am I still tired?"

The answer may lie in your morning routine. Afternoon energy levels can be predicted by what you do when you first get up. A typical frantic start to the day can wake you up temporarily but leave you dragging later on. Low energy saps creativity, spontaneity, concentration and motivation. Not to mention the irritability and stress that it causes.

So why does the morning rush let you down? According to researchers at Duke University Medical Center, both sudden activity and caffeine kick-up your blood pressure and stress hormones, giving you a quick feeling of alertness and energy. But these adrenaline-producing tactics are short-lived. Once the mayhem is over, it's crash time.

It's much better to start the day by letting your body catch up to sleep-cycle cues that it collects. By coming out of "sleep" mode more naturally, you help your body get off to a more relaxing start to a more energized day.

Here are some ideas for how to set your body clock to "awake" without the shock of sudden activity that rattles the stress system: 

1. Wake up to music rather than an alarm.
2. Don't get up right away. While breathing deeply, loosen up and stretch your limbs out, from your fingers to your toes. Pretend you're a cat waking up from a nap.
3. Think of the most positive thing you'll be doing that day.
4. Get out of bed slowly. Ease into it.
5. Turn on more and more lights as you go through your routine, until every light you see is on.
6. If weather permits, step outside for a minute. Sunshine is one of the strongest ways to tell your body to wake up.
7. Do 3-5 minutes of easy activity. Emphasis on easy.
8. Eat breakfast! Foods low in fat and high in protein, fiber and carbs provide energy that lasts a long time. Try yogurt, fruit, whole wheat breads, and skim milk.

A key is not to oversleep or use the snooze button. It may be tough at first, but getting up at the same time every morning makes it easier to set a sleep cycle that won't make you feel tired in the middle of the day. 

Sleeping tips~

Researchers have recognized a variety of practices and behaviors—known as “sleep hygiene"—that can help anyone maximize the hours sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work. Falling asleep isn’t my problem, I find myself waking up at 2 a.m. unable to go back to sleep without a lot of tossing and turning!!  Here are some simple tips for making the sleep of your dreams a nightly reality:

#1 Go to Sleep When you’re Truly Tired

Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

#2 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

Avoid caffeine for four to six hours before bedtime. (Caffeine can be found in coffee, tea, chocolate, cola, and some pain relievers).My husband and I find that a warm cup of decaffeinate green tea before bed seems to help us relax and let go of the day.

#3 Don’t be a Nighttime Clock-Watcher

Staring at a clock in your bedroom (as I find myself doing), either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and read or listen to slow/soft music. And keep the lights dim; bright light can stimulate your internal clock.

#4 Use Light to Your Advantage

Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning (open your curtains). Don’t forget to get out of the office for a sun break (walk) during the day.

#5 Establish a Soothing Pre-Sleep Routine

Light reading before bed is a good way to prepare yourself for sleep. Its also a great time to read  with your children or grandchildren. A few other favorites of mine is taking a warm bath, watch television, or practice relaxation exercises.  Avoid stressful, stimulating activities—doing work, discussing emotional issues. If you tend to take your problems to bed, try writing them down—and then putting them aside till morning.

Some of these tips will be easier to include in your daily and nightly routine than others. Start with simple things like opening your curtain in the morning, maybe read a book in bed before retiring, your chances of achieving a better nights sleep will improve. That said, not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or another clinical sleep problem. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist.

Nancy Larson @ my.healthiswealth@comcast.net, or nlarson@co.delaware.in.us

Family Wellness Month

May brings us Memorial Day, fresh spring weather and the return of BBQ’s. May also is Wellness Month…family wellness. During this month, take the time to reevaluate your own medical wellness, as well as your family’s wellness.

 During Family Wellness Month, let`s encourage our communities to stress healthy family lifestyles and habits as well. The new habits and activities you take part in to celebrate Family Wellness Month will continue long into the summer and the rest of the year of well. Nebraska Department of Health & Human Services suggest the healthier each individual family is overall, the healthier an entire community can be overall.

Here our 10 ideas by Lifestyle 360 that you can do with your family to celebrate this month:

  

·         Change Your Eating Habits –Make a few changes, add ground turkey into that recipe that calls for ground beef, switch to non-fat milk, or organic fruits. Buy more fruits and veggies to snack on. Also, find healthy alternatives to favorite recipes and make the meal together.

·         Park Exploration –A great activity, which feels like an adventure, the whole family can do together. Plus it will give you a great leg up when deciding which parks to visit during the summer break.

·         Hiking Exploration – If visiting the neighborhood parks doesn’t seem like enough of an adventure for your family, do the same thing only by listing all the hiking and walking trails in and around your city.

·         Get fit with the Wii Fit – Though getting out there and enjoying the May weather is HIGHLY recommended, there are days when time and (depending on where you live) weather prevents you from getting out there. Turn on the Wii and enjoy some active games together

·         Family Game Night – Board games never go out of style, and even just simple card games, it will give the family a chance to spend some quality time together

·         Gardening – You don’t have to have a green thumb to grow a mean garden. If you can’t seem to pull off a lush yummy veggie garden, keep it simple and start a wildflower garden.

·         Scrapbook –Let each family member create a few pages of their favorite activities done in school and with the family over the last nine months.

·         Visiting Family – It is Family Wellness Month after all, so make it a point this month to go visit grandparents, aunts, uncles or cousins, you don’t get around to seeing as often as you’d like. If family is too far to make a visit plan a Skype date with them!

·         Green Your House –Make sure you really are recycling all that you can and set some fun goals. Does your city recycle compost? Are you sure you’re throwing in everything that you’re allowed to? How about juice pouches? Is your school recycling them? They should be…

·         Set a Personal Goal – By working on something yourself, you’re benefiting your whole family. Nothing inspires your kids to try harder then setting a healthy example. Encourage your kids to find a challenge as well, whether it is working on their reading, making their bed every day or keeping their room clean.

Have a invigorating month!
Nancy at: my.healthiswealth@comcast.net

Walking to lose weight, get fit, and stay healthy!

"I am a slow walker, but I never walk backwards."
-   Abraham Lincoln

Why should you start walking? Walking for 30 to 60 minutes each day is one of the best things you can do for your body, mind, and spirit. If that’s not enough to get you started, how about walking for a cause?  If you have a smart phone, you can download an app called CHARITY MILES.  It tracks your steps and donates to a charity of your choice, plus it keeps track of your exercise regime. Just this week, I chose to walk for Habitat for Humanity and have donated 10 pieces of lumber…just by walking!

Here are some healthy reasons to start walking.
  

• Walkers Live longer

The Honolulu Heart Study of 8000 men found that walking just two miles a day cut the risk of death almost in half.

·         Walking Can Help with Weight Loss

Exercise such as walking is an important part of any weight loss program. You must still watch how much you eat in order to lose weight. But walking helps you build healthy lean muscle, lose inches of fat, and pump up your metabolism

• Walking Reduces Risk of Cancer

Study after study has shown that walking and exercise reduces your risk of breast cancer and colon cancer.

• Walking Boosts Your Brain Power

A study of people over 60 funded by the National Council on Aging, published in the July 29, 1999 issue of Nature, found that walking 45 minutes a day at 16-minute mile pace increased the thinking skills of those over 60. The participants started at 15 minutes of walking and built up their time and speed. The result was that the same people were mentally sharper after taking up this walking program.

• Walking improves mood and Relieves Stress

Walking and other exercise leads to the release of the body's natural happy drugs - endorphins. Most people notice an improvement in mood. A Nov. 9, 1999 study published in the Annals of Behavioral Medicine showed that university students who walked and did other easy to moderate exercise regularly had lower stress levels than couch potatoes or those who exercised strenuously.

• Walking Reduces Risk of Heart Disease and Stroke

Wake up and get your blood moving! Heart disease and stroke are among the top killers of both men and women. You can cut your risk of both in half by walking for 30-60 minutes a day.

• Walking Reduces Diabetes Risk

Get out and walk for 30 minutes a day as your minimum daily requirement for health and to prevent Type 2 diabetes. A study by the Graduate School of Public Health, University of Pittsburgh, discovered that walking for 30 minutes a day cut diabetes risks for overweight as well as non-overweight men and women. Walking also helps maintain blood sugar balance for those with diabetes.

• Walking Helps Prevent Weight Gain

If you add just 2000 more steps a day to your regular activities, you may never gain another pound.

·         Walking Improves Mood and Relieves Stress

You can reap the benefits of walking from doing several shorter walks or one longer walk during the day. 

Contact Nancy @ my.healthiswealth@comcast.net