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3…2…1…Start Your Body's Engine
Stop Singing The Winter Blues
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Whenever I was feeling blue, my mom always used to tell me, "Buck up, Buttercup!"
Anyone with an occasional case of the blues knows this advice is futile. For starters, my name is not Buttercup. And I have no intentions of bucking up anytime soon. This case of the blues is here to stay. During the wintertime, days are shorter, cooler weather has taken hold, and sometimes the urge to hibernate takes over. However, by taking a few simple steps you can stay on track, fight the winter weight gain, and stop singing the blues.
Just because the nights seem darker, it's no excuse to oversleep. Maintain an average of seven to nine hours of shut-eye nightly. This not only helps reduce your chances of weight gain, but also helps prevent conditions like diabetes and heart disease.
Just move it
With the sun rising an hour early, get up and get out. If the sun setting early interrupts your usual evening workout routine, use the extra hour of light in the morning to fit in some exercise. Also, socialize as much as you can. The colder temps can be a convenient excuse to stay inside. But seeing family and friends
can oftentimes provide a great mood boost.
Don't let the holidays and seasonal food fare compromise your waistline. Eat a diet consisting of plenty of fruits, vegetables, lean protein and whole grains to keep yourself energized and the numbers on the scale in check. Also be sure you're getting enough vitamin D. With less sun, our bodies produce less vitamin D, which is essential for strong bones, a healthy immune system and heart disease prevention.
So, Buttercup, what are you waiting for? Embrace the winter days and buck up!
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Start Anew
Mirror, mirror on the wall, why do I look so old after all?
'Tis the New Year. 'Tis the season to start anew, look anew, and be a new…well, you. As the days and years go by, priorities change and we may not take care of ourselves as well as we deserve. Here's a checklist of a few things you can do to make sure you're putting the best "you" forward.
Start by smiling
Forget the pricey night creams and anti-aging "magic" serums. A simple smile can make you look years younger. Researchers at the Max Planck Institute in Berlin found that happy, smiling people were not only more attractive, but had a more youthful appearance than their more solemn counterparts. Smiling and looking on the bright side can also help boost your immune system, as it decreases stress chemicals.
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Take a timeout for yourself
Take a timeout for yourself.
Stress can do great damage not only to one's appearance, but also one's body as a whole. Stress increases the concentration of the hormones cortisol and norepinephrine. This can increase blood pressure and hinder the immune system. Create "me time," which can simply be a few minutes of deep breathing exercises, meditation or writing. This creates a mental shift in your body, helping to manage stress, which can lead to a skin breakout.
Get active
Besides not smoking, watching your weight is the most important step in starting anew. A healthy body leads to healthy skin and a clear mind. By exercising for at least 30 minutes each day, you can release repressed stress and anxiety in the body. Physical activity also helps boost circulation, delivering more nutrients to cells and skin. Be sure you're consuming plenty of protein, as it is key to avoiding mood swings and keeping energy constant.
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Why you should stop, drop and get your stretch on
It's Easy
Almost everyone can do it. And it can help you accomplish day-to-day activities more proactively. As the years go by, our muscles naturally tighten, and routine activities like lifting or bending can often become painful. Regardless of age or flexibility level, stretching is something that can always be added to your daily routine. Start by doing simple stretches while watching television, on the computer, getting ready for bed, or even at work.
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Benefits Galore!
There's a multitude of benefits to stretching. It reduces muscle tension while also helping increase the range of motion in the joints. Adding a few minutes of stretching to your day enhances muscular coordination and increases blood circulation and energy levels. Stretching can help you relax, as it acts as a natural stress reliever. It can also loosen tense muscles that contribute to poor posture. When beginning a new stretching routine, be sure to warm up first. Stretching cold muscles increases the risk of pulling a muscle. And you always want to focus on a pain-free stretch.
Exercise Right
If your muscles lack flexibility, there is a greater risk of injury during physical activity. Stretching also increases your athletic performance by increasing range of mobility and blood flow to the muscle. Stretching before and after physical activity is the key to minimizing injuries.
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Balancing Act
With improved flexibility from stretching comes better coordination and balance. This helps make you less prone to fall by giving you better range of motion through your joints. Stretching helps loosen tight muscles, making it easier for you to practice proper posture. Positive posture can help minimize aches and pains that are the result of poor posture.
Proper Technique
Before beginning any stretching routine, there are a few essentials to practice.
- Warming up muscles before stretching is important because cold muscles are more likely to be pulled.
- Holding each stretch for at least 30 seconds helps to safely lengthen muscle tissues. Increase time to 60 seconds for especially tight muscles.
- Do not bounce during stretching. Bouncing can result in small tears, which leave scar tissue as the muscle heals. This makes you even less flexible, as this tissue tightens the muscle.
- Breathe freely as you stretch. Do not hold your breath, and remember to relax.
Whether you're starting a New Year's resolution workout or are just seeking more mobility, stretching is a great way to kick off a new you this new year.