Freedom. Peace. Health.
Everyday stressors can impact our lives, choices and health in a positive or negative way. Stress can sometimes be beneficial in the sense of motivating us to accomplish tasks, boosting our immune system to fight off infection, preventing procrastination and much more. However, when stress becomes chronic, it can negatively impact our mental, emotional and physical health that can lead to a loss of hope, frustration and even confusion as to why such symptoms have evolved. Well, we have good news for you! Enhancing the quality of life includes a healthy diet, exercise, meditation, journaling and attending yearly doctor exams to ensure health is in tip-top shape. While we wish there was one quick fix, a multitude of things are required on a consistent basis for true results to appear. Here are our top 4 tips to help you begin your wellness journey. Cruciferous Vegetables
Have you experienced a day where you just felt “crummy”? Have you known someone that suffers from obesity, diabetes, or high blood pressure? The Standard American Diet (SAD) is usually the result of the millions experiencing these challenges and can be reversed by selecting foods that enhance our well-being.
Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, bok choy, arugula, brussels sprouts, collards, watercress and radishes. Cruciferous vegetables are perfect for detoxification and kickstarting health due to their nutrient-rich properties. From vitamin C to fiber, B vitamins, and many more, research shows they’re associated with decreased risk for chronic disease, as well as other important health benefits.
Physical Exercise You’ve heard it many times, and it’s time to hear it again! Exercise is vital for overall wellness. Keeping your body strong and able is key in staying youthful, preventing chronic stress, injury, and many other issues down the road. Great exercises include aerobics, hiking, cycling, weight lifting, tai chi, swimming, etc. Aim to exercise at least 3 to 4 times a week for optimal results. Breathing Exercises Often, when people are stressed or anxious, their breathing will often become shallow, rapid and erratic. Because the brain is the most metabolically active organ in the human body, any state that lowers oxygen will trigger more fear, worry and panic. Breathing exercises that include slow deep breaths, helps boost oxygen in the brain and automatically gives power to regain control over feelings. Breathing exercises are extremely vital to feeling calmer, more relaxed and think clearly. One way to practice deep breathing is by breathing from the diaphragm. To practice diaphragm breathing, simply follow the steps below: 1. Lie on your back and place a small book on your stomach. 2. As you inhale slowly through your nose, aim to make the book go up. Then, hold your breath at the top of your inhalation for 2 seconds. 3. When it's time to exhale, do so slowly and make the book go down. Hold your breath for 2 seconds before inhaling again. 4. Repeat 10 times. Note: This can be done anywhere at anytime when you begin feeling stressed and overwhelmed,. This includes work, sitting in the car, laying down, on an airplane, etc. Health Check-Ups It’s vital to monitor how well your health is on a yearly basis regardless of experiencing symptoms or not. Annual physical exams and OB/GYN well-woman exams help you assess which areas of your health need attention and encourage preventive care. Don’t let health issues go unchecked, be proactive and take control of your health. If it's time for you to schedule a well-woman's exam, our sister company, the Vitae Clinic (www.vitaeaustin.com), has top-rated OB/GYN doctors that listen to women's needs, provide natural solutions and offer a higher standard of comprehensive care in a sensitive and safe environment. By following these simple steps, you CAN be one step closer to feeling happier and living healthier. If you're going through a difficult time before, during or after pregnancy, call our team at Free Pregnancy Help (512) 515-9711. Our client advocates will be able to assist you at no-cost with services and resources that fit best for you.