As the days grow shorter and the stress of the season looms, maintaining both mental and physical wellness is more important than ever. This week’s wellness guide dives into tips that range from simple dietary changes to innovative relaxation techniques, all aimed at helping you have a healthier, more balanced week.
Feel overwhelmed by perfectionism? You’re not alone. Many high-achievers find themselves burnt out from aiming for perfection. Iona Holloway, a burnout coach, suggests using the phrase, “Is it good enough?” to ease off the pressure. This question can help you assess your work without the need for it to be flawless, preserving your energy and boosting overall productivity.
Meanwhile, revisiting those “just in case” bathroom visits might be in order. According to Riva Preil, a pelvic floor physical therapist, urinating preemptively can confuse your bladder’s signals, leading to more frequent bathroom trips. Instead, she advises only going when the urge genuinely strikes, although exceptions exist for extended periods without restroom access.
For those with big presentations looming, a brain boost might be just a workout away. A study by University College London reveals that moderate exercise can enhance short-term memory. The beneficial effects linger into the next day, making it a smart move to work out the evening before a big day.
@drjoe_md Here’s a Navy SEAL-inspired hack for a quick energy boost: take a 10-minute power nap with your legs elevated. This position promotes blood flow back to your core, reducing swelling in your legs and triggering relaxation. Studies show that short naps improve alertness and mood without the grogginess of deeper sleep. This trick is ideal for a fast reset when you’re low on time, helping you feel refreshed and ready to tackle the rest of your day. #lowenergy #naptime #sleeptips #healthtips #doctoradvice @Braden Wellman
In your kitchen, consider the air fryer as your new best friend. Not only does it reduce indoor air pollution compared to pan frying, but it also requires less oil, allowing you to cook healthier meals. Similarly, swapping your plastic cutting board for wood or bamboo reduces exposure to microplastics, which have been linked to health issues.
On the dietary front, balance between omega-6 and omega-3 fatty acids is key. A study points out that too much omega-6, common in processed foods, can hinder your body’s ability to fight cancer, making it important to increase omega-3 intake through foods like fatty fish and flaxseeds.
Speaking of diet, why not add more beans? They’re rich in fiber and protein, offering a great alternative to meat. The latest Dietary Guidelines encourage more plant-based foods over red and processed meats, pushing for a diet rich in legumes, nuts, and healthy oils.
Lastly, when time is tight, nap like a Navy Seal. Dr. Joe Whittington advocates a 10-minute nap with your legs elevated to quickly rejuvenate your body. This method reduces swelling and promotes relaxation, perfect for intercepting midday drowsiness.
These actionable tips highlight easy, research-backed strategies to enhance your week. Whether it’s a quick adjustment in your routine or an addition to your diet, these changes promise to contribute positively to your well-being.
Source: Yahoo
