Rethink. Reset. Reboot. – Physical Well-Being
In my previous introductory blog, I went into detail about Mind-Body Medicine which refers to how emotional, mental, spiritual and social factors can affect our physical well- being. This is backed by the research in the field of Quantum Physics and Epigenetics.
Now let’s begin by evaluating how well our physical system is doing, before moving on to the social and personal well-being sections in the upcoming blogs.
I am not endorsing any of the sources that I mention. They are from my own views based on my personal experience and I thought that this would help you with some ideas for yourself.
A. Sleep: ZZZs to the Rescue
- How many hours are you sleeping? Is that enough for you?
- How do you feel when you get up in the morning?
- Do you take caffeine and/ or alcohol that is affecting your sleep?
- Do you need sleeping aids such as calming music to help you fall asleep?
- Do you have difficulty falling asleep because your mind is full of thoughts?
- Are you tired enough at bedtime to sleep?
- Do you take naps during the day?
- What is stopping you from soundful sleep?Our bodies have a natural time-keeping clock known as the circadian rhythm. It affects your brain, body and hormones, helping you to stay awake and when to go to sleep. Some ways to get this going for more restful sleep are:
- Make sure during the day you are exposed to bright lights, either by going out into the sun, or making sure the bright lights are on in your house or where you work.
- Put your phones and other electronic devices off as the blue light negatively affects your sleep. You can download apps on your smartphones to help.
- Do not watch TV right before bed. Stop at least 2 hours before.
- Sleep at consistent times daily.
- Take long deep breaths when you get into bed. Inhale for 5 counts and exhale for another 5 counts repeatedly until you feel you are relaxed. Paying attention to your breath lowers the mental chatter in your head.
There are a few of us, like parents for example, who sacrifice our sleep for other things that we think are more important. we should put more effort into a good night’s rest. However, at this time when our immunity should be at its best, we should put more effort into a good night’s rest. If you have a sleep condition such as sleep apnea, such as when your breathing stops and starts irregularly, please call your doctor for treatments that can help. And for those who snore, or are sharing beds with a partner that snores, there are aids such as nasal strips and ear plugs available at your local pharmacy.
Sleep is very important to keep healthy, and along with that is the nutrition that we consume.
In my personal experience I have found that whole plant-based foods in their most natural state are good for your digestive system, are very nutrient dense and low in fat and calories, and high in fibre, making it easier for you to maintain good weight. Right now there is a huge trend towards a plant based diet ,making ingredients readily available from your local market. “Noom” is an example of a great resource to create results through habit and behaviour change instead of restrictive dieting, which is freely available for 14 days, if you need additional help with your nutrition.
Paying attention to what you are eating and eating in a good mood are two other ways to support the assimilation of your food intake into systemic energy. This energy is needed for the brain to function well and for the whole body to be at its peak performance. If we are consuming more energy than we burn, we will need an additional outlet for that energy. That comes in the form of physical activity. Some of us love it and some of us hate it, but for us to be stronger to live a full life, we need to get our heart pumping and our muscles in tone.
C. Fat or Fitsion
15 minutes of physical activity a day can make you feel happier, increase your energy levels, help with relaxation and sleep quality, delay signs of aging and improve brain health and memory in addition to helping with weight loss, increasing bone density and decreasing risks of chronic diseases, according to healthline.com. Exercise can also inflame your body, which is good and bad. Inflammation helps you build muscle, but it can also increase the risk of injuries. Make sure that you give your body enough rest to recover. Now let’s see how active you are.
There are a myriad of choices to help you get active. Even if you choose not to go to a gym, YouTube different kinds of workouts to do at home with no equipment. Get up and shake the blues away.
One of my favorite YouTube channels is PopSugar Fitness, which has different kinds of workouts ranging from High Intensity Interval Training (HIIT), to dance workouts, as well as
yoga. You can find one to fit your level and the amount of time you have. If you have children at home and need a way for them to partake in exercises that will be good for them, you should
try https://qns.com/story/2020/03/29/indoor- exercise-for-kids-online-classes-and-games- during-coronavirus/ to find what works for your family and the space you have. Another way to
get physical activity for the whole family and be productive at home is to do housework. Put on some music and get moving while cleaning and cooking instead of sitting in your PJs, watching Netflix while eating take-out!
Once you feel comfortable to go outside, even a 15 minute walk while listening to music, a podcast or an audio book is a great way to get moving. I find time goes by a lot quicker when your mind is occupied. When you are working on muscle building with either pilates, yoga or weight lifting, focusing your mind on what you are doing helps with the time, makes your workout more effective and reduces the risk of injury. If you like a sport such as tennis or basketball, being mindful of what is going on makes the game all the more fun.
If you are struggling with exercising you are not alone. It could just be your belief that exercise is boring and takes up too much time and energy. Or maybe you are exercising but it is not changing how you look and feel. Everyone has a different body and what works for others may not work for you. Choose one that makes your heart pump a little harder, makes your muscles a little stronger, and that you look forward to and gives you the rush of the feel-good hormone serotonin.