Posts for tag: Healthy habits
When most of us think about our individual wellness the first thing that often comes to mind is our physical wellness. Am I sick? Am I overweight? Am I in shape? Am I eating enough fruits and vegetables? Am I drinking enough water? Do I have energy and strength to do the things I need and want to do?
Our physical health and wellness is something that we have an amazing amount of control over. This component of our individual wellness is not only very strongly connected to all of the other dimensions of our individual wellness (take a look back over previous posts on dimensions of wellness), but it is one that is heavily determined by the choices that we make on a daily basis. Our physical wellness is dependent on our lifestyle choices and the habits and routines that we develop.
Physical wellness is contingent on our diet, sleep quality and amount, water intake, and physical activity level, among other things. In order for our body to perform in the ways that we need and ask it to, we must properly fuel it, hydrate it, exercise it, and rest it. We are each given one body and we must treat our bodies like a temple, not a tent.
Tips for physical wellness:
- Eat a more plant-based diet. Reduce or eliminate animal protein.
- If you can’t pronounce an ingredient or don’t know what an ingredient is on the label, don’t eat it. Eat real food.
- Try and eat meals that resemble a rainbow. (Your plate should be complete with a variety of colors). For example- a salad with tomato, carrot, yellow bell pepper, avocado, cucumber, kale, purple cabbage, chia seeds, olive oil, black pepper, and grated turmeric.
- Drink at least two liters of water a day. Give up soda and other sugary drinks.
- Take Juice Plus+.
- Sleep at least 7-8 hours every single night.
- Exercise regularly.
- Opt to walk or bike instead of drive.
- Take the stairs instead of the elevator or escalator.
- Take your dog and or your kids outside to play more.
- Move MORE.
- Get rid of excess weight, especially excess belly fat.
- Consult a naturopathic doctor to identify food sensitivities that can lead to inflammation, digestive problems, headaches, and other ailments.
- Stop smoking.
- Limit alcohol intake.
A beautiful and life-changing chain reaction will occur when you start taking care of your physical wellness. When you are physically in shape and well, you will feel more confident, healthier, stronger, more energetic, happier, and more capable of self-love and acceptance. Your physical wellness can greatly affect your emotional wellness, as well as all of the other dimensions of wellness. It is far easier to maintain physical wellness than it is to regain it once it’s long gone. Everyone has to start somewhere though and there is no day like today to start taking charge of your physical health and wellness.
Small changes in our everyday choices, habits, and routines can make huge differences in our physical and overall wellness. The choice is always yours.
As a family dental practice, we are equally concerned about your oral health as your overall wellness, which is why we choose to share inspiring tips and advice to help keep your family healthy. Healthy habits and choices begin at home. The home is a child’s first school. Instilling healthy habits in the home will only better prepare your children and your family to make healthy choices outside of the home. Here are nine simple habits to teach your family that will help set them up for a healthier future.
- Build a rainbow on your plate. A colorful plate is likely a well-balanced and healthy plate. Building a plate that represents the colors of the rainbow is a visually stimulating, nutritious, and delicious way to eat. Make nutrition a fun activity in the family.
- If you can’t pronounce it or don’t know what is, don’t consume it. Teaching your family to only eat real food is a life lesson that can drastically impact their futures. You become what you eat and if you are eating processed imitation food you can only imagine what you will become.
- Learn to love water. For some people, drinking eight glasses of water a day is no problem. However, other people seem to have an aversion for water and find it very difficult to drink enough. Make water consumption a habit early on. Maybe make a game out of it with your kids, utilize one of the many internet applications, or try infusing water with flavorful fruits and herbs.
- Choose your treats wisely. No child should be totally deprived of dessert, but it should be taught that sugary treats are an indulgence and not something that you need to have all the time. Also, if you are going to have dessert, have real dessert and not something processed with a ten-year expiration date that comes out of a plastic wrapping or box.
- Brush and floss after every single meal. This habit will help your family avoid cavities and periodontal disease.
- Wash your hands. Teaching the habit of washing your hands after every time you go to the restroom and always before you eat will help reduce the risk of contracting or spreading the flu, the common cold, and other sicknesses.
- Engage in enjoyable physical activities. Learning to love physical activity and exercise is a lesson that will help your family maintain a healthy weight, as well as prevent a wide array of diseases. Regular exercise also promotes a healthy sleep pattern, lessens anxiety and stress, boost self-confidence, and is key for the release of happy-inducing endorphins. Engaging in physical activities that you actually like doing will make exercise a fun part of your daily life instead of a dreaded chore.
- Listen to your body. Learning to listen to your body is a lesson that is beyond valuable. Oftentimes, your body sends you signals, signs, or symptoms when something isn’t right. Adults that didn’t learn this lesson tend to ignore or overlook their body’s important messages and this can result in a number of unfavorable consequences.
- Be a good role model. A family that is a good role model to each other will likely be a good role model to others outside of the home. This includes making healthy food and drink choices, remaining physically active, having a positive attitude, and being kind to others.
Health starts in the home. Make your home a healthy haven.
We’ve said it before and we’ll say it again, the small positive changes that you make in your life can have the biggest effect on your health and wellness. At Parker Dentistry Facial Rejuvenation and Wellness, we are more than just a family dentist. We want to promote healthy lifestyle choices so that all of our patients can live a life that is full of good health and abundant happiness. It’s truly amazing how so many factors play into our health and wellness, including oral health and oral hygiene practices. As a family dentist that is focused on overall health, we thought in honor of National Nutrition Month, we would offer a few healthy habit tips that can change your life for the better.
- Drink less soda and more water. There are zero health benefits gained from drinking soda or other artificial sugary drinks. In fact, regular consumption of sugary beverages can cause weight gain, tooth decay, diabetes, and other health aliments. If water tastes boring to you, try adding fresh fruit, cucumbers, ginger, or mint for a healthy twist.
- Eat real food. If you can’t pronounce or don’t know what the ingredients listed on the food you are about to consume are, you shouldn’t eat it.
- Start taking Juice Plus+. The benefits of taking Juice Plus+ everyday are extraordinary. This whole food nutrition is an incredible addition to your everyday diet and routine. Talk to Blake or Honi if you are interested in learning more. Juice Plus+ is something the entire Parker family truly believes in and has been taking for over a decade. The proof is in the research and in the health of our family.
- Brush your tongue. While brushing and flossing your teeth at least twice a day is critical for keeping a healthy smile and preventing tooth decay and gum disease, brushing your tongue is another important step you need to add to your oral hygiene routine. The back of your tongue hosts a lot of bacteria that is not removed when you just brush and floss. A healthy mouth helps promote a healthy body.
- Wear sunscreen year around. The sun shines down harmful rays all year long. Even if you aren’t in your bathing suit at the beach, your skin can still be damaged from short bursts of time out in the sun. Look for products that contain sunscreen, such as moisturizers, foundations, powders, chap stick, lip gloss, and even just a light every day sunscreen to ward off early signs of aging and an increased risk of skin cancer.
- Get more sleep. Your body needs seven to eight hours of sleep every night in order to repair and perform necessary bodily functions. Treat yourself to a sufficient sleep.
- Take a break from screens. We spend more time looking at our computers, phones, tablets, television, and other devices than we ever have before. It is a habit that needs to be broken. Too much time staring at a screen has been linked to eye problems, sleep issues, and even mood disorders. Give your eyes a break every once in a while, and spend your leisurely time doing something better for your health and happiness.
- Spend more time with the people whom you love. Spending time with people who are positive, kind, loving, and supportive actually contributes to your health and wellness. Making time for the people who bring the most joy into your life is an effort you should never fail to make.
- Move more. The more you move the better you will feel. Engaging in as little as 30 minutes of physical activity a day can make a world of a difference in your overall health. A sedentary lifestyle is one that promotes health maladies. Get your blood flowing, your heart pumping, and your muscles moving for a healthier tomorrow!
Here are some quick tips to keep in the back of your mind and to put into place as we proceed with the happy holiday season.
- Get plenty of sleep. This time of the year might be a busy one, which is all the more reason to get in a solid 7-9 hours of sleep a night. Your mind and body needs 7-9 hours of sleep every day and all year long!
- Drink at least half your weight (in ounces) in water everyday. If you weigh 140 pounds, you should be guzzling down at least 70 ounces of water. Staying hydrated will not only give your skin a beautiful radiant glow, it will also keep your energy levels up and your appetite in check. We often confuse hunger with thirst.
- Drink a glass of water between each adult beverage that you have. This will help you ward off a wicked hangover in the morning. Hydration is key! Enjoy the bubbles and eggnog in moderation; it’s a long season.
- Don’t skip meals. Skipping meals is not a wise way to try and keep off the pounds this season. When you skip meals, you are more likely to overeat later in the day or make poor food choices.
- Snack wisely. Save your indulgences for those special meals and special treats. Stock your pantry and refrigerator with healthy snacks, like cut up veggies, hummus, and fruit. It is also a good idea to throw some almonds or a granola bar in your bag so you aren’t tempted to snack on high calorie, high fat, high sugar, fast food type snacks when you are out and about.
- Eat mindfully. When you do treat yourself to your holiday favorites, slow down and savor every bite, taste, smell, and texture.
- Put your fork down. Between each bite, rest your fork on your plate while you mindfully chew. This will encourage you to slow down and also eat less because you will be giving yourself time to recognize that you are full instead of overdoing it and feeling stuffed.
- Go to parties to celebrate and socialize, not pig out. If you are asked to bring a holiday dish, bring a healhy one.
- Stick to your regular exercise routine. Your health and wellness should always be a top priority and the holiday season isn’t the time to throw all of that out of the window. Continuing to exercise regularly will help keep your energy level and mood high, your stress level low, and your metabolism cranking away.
- Realize that it’s okay to say no. You can say no to the extra slice of pie that is being pushed your way. You can say no to a holiday party. You can say no to a gift exchange. You can say no to anything you want. Oftentimes, we say yes to everything during the holiday season and then end up not being able to truly enjoy the things that are most important to us. Recognize your priorities and stick to them.
- And lastly, enjoy every single moment.
Thank you for sharing a smile with us this week!