Many recent studies confirm the importance of healthy eating. Starting with a broad study links obesity with stress. If you’re overweight, you may be at greater risk for stress-related diseases like type 2 diabetes, cardiovascular disease and cancer, according to a new study. Moving to more specific studies like this one, showing how fruit and vegetable consumption is not only good for physical well-being, but also mental health.
Foods that fight stress include:
High-fiber carbohydrate food
Foods that enable stress that should be avoided:
High sugar foods
Below are nine nice visualization of how many fruits/veggies you should be eating in a day:This is based on the Centers for Disease Control and Prevention (CDC)’s Daily Recommendations. The CDC reported in 2010 that only 33% of adults were eating the daily recommended amount of fruit, and even fewer —27% — were meeting their veggie quota. They went on to explain in a 2000 calorie daily diet a person needs to eat 2 cups of fruit and 2 1/2 cups of vegetables everyday.
For most people, they do. This is because clutter is linked with stress. A stress survey conducted on behalf of the Huffington Post revealed home organization is one of the most common stress triggers. 84 percent of those polled worry their home isn’t clean or organized enough, and 87 percent of the women polled experience anxiety over maintaining their homes.
When you leave a room, clean up after your mess, to save a headache later. Also have a place where everything belongs. If you cannot store it, then get rid of it. If you find that you are no longer using items anymore, consider donating them to someone else who will use the item more often.
Clutter, both mental and physical, can do a number on our productivity and eat away at our time. Think of all the minutes we waste looking for items that aren’t where they should be. Plus the sheer stress of a cluttered life means we may miss deadlines, work longer hours, and lose important stuff. Clutter equals stress.
Some other tips: Instead of focusing on stuff, focus on function of the room. If it is a play room, then there will be a lot of toys for example. Think of a system to keep them all organized. In another room, maybe the intention is “office” but it has become cluttered to the point of almost no return. In this case, remove items that are not meant for the “office.” Place items in a storage room or donate the items that are no longer in regular use.
Some great questions to ask yourself are:
Do you like to have your home neat enough to have drop-in company? Are you happy to be company-ready after 15 minutes of cleaning?
Is your home organized enough that you can generally find everything you’re looking for without having to search?
Can you truly relax in your home, or is it an energy drain (feel stressful)?
There are many benefits of smiling. Smiling is good for your health as it can actually make you feel happier, reduce stress and help you live a healthier life. Check out these fifteen benefits put together in more detail at Charlie Pulsipher:
1 – Lower Heart Rate
2 – Reduce Stress
3 – Better Mood
4 – Increase Productivity
5 – Encourage Trust
6 – Produce Empathy
7 – Avoid Regret
8 – Kill Pain
9 – Increase Attention
10 – Contagious
11 – Build Attraction
12 – Earn Success
13 – Look Younger
14 – Longevity
15 – Boost Immune System
That is a wonderful list! Better yet, it is not the only list. Inspiyr.com offers 9 benefits of smiling and About Health offers 10 reasons as well. The research is bright and shiny. So this should be a good reminder to offer your teeth to those around you, not only could you make their day, but you will be benefiting yourself also.
Obviously, as a Christian life coach I bring some bias to the table and I will be up front about that, as my own personal faith has helped me through some very difficult and stressful times in my life. I wanted to share some sources that are from more neutral sources. These studies below represent ‘spirituality’ and ‘religion’ and not only Christianity.
Part of this, no matter what a person’s take on religion or spirituality is, is about finding identity. Once a person knows who they are and what they are all about, they are better able to manage the difficulties and stress in life. Having a foundational starting point of morality, community and theology can be a wonderful place to learn about yourself, your purpose in life, learn about humanity and God. Thus religion can be a huge benefit in life by simply helping a person discover who they are and what this world is all about.
Water is so essential to our human bodies. Fortunately a lot of people have already said it for me:
Our bodies are made of mostly water:
Therefore it plays many roles in our body:
If that were not enough….
Some added benefits…
The old myth once was that we need drink 8 8 once glasses of water everyday:
Science is showing that is great if you are about 160 pounds. But that could be too much water for a kid and not enough for someone who is much larger. The new adage is to divide your weight in half in pounds then multiply by .8 then the number will be in ounces.
So maybe an easier number to remember is 40% of your body weight. Here is a nice cheat sheet:
Research has shown that the health benefits of laughter are far-ranging. While more studies need to be done, studies so far have shown that laughter can help relieve pain, bring greater happiness, and even increase immunity.
Laughter relaxes the whole body.
Laughter boosts the immune system.
Laughter triggers the release of endorphin.
Laughter protects the heart.
Laughter reduces the level of stress hormones.
While increases the level of health-enhancing hormones.
A good belly laugh exercises the diaphragm, abs, shoulders and the heart.
Laughter produces natural pain killers!
Laughter simulates many organs and soothe tension in the brain and body.
Laughter is contagious and can bring people closer together and happier together.
Laughter is an awesome distraction from negative emotions and stress.
Laughter is an amazing coping device in good times and in the difficult situations. It also helps you connect with other people. Laughter can improve mood, lessen depression and anxiety and generally make you feel happier. Laughter is best practiced with friends but can be practiced simply by watching TV, searching the internet for entertaining stories and memes. I recommend also going out to be entertained at a comedy club or enjoying an evening with entertaining friends. Finally, take life lightly, find humor in every day living. Why so serious?
Last week, I wrote about the importance of having a “second passion” or hobby in life. Balancing work life with creative life and family life can be challenging. Time management is so important. In order to de-stress, this blog stresses the importance of prioritizing and learning to put the most important things in life in the proper order. So here is a list to summarize on what should be near the top of your list. These are all things the most successful people do but they are also vital for self-care. if a person is not taking care of himself, then they will not ever be successful and productive. Here is a list of priorities to consider for your own personal self-care plan.
1. Make time for family and friends. 2. Exercise. 3. Pursue a passion. 4. Use your Vacation time to relax. 5. Disconnect from technology periodically. 6. Volunteer. 7. Get enough sleep/Recharge. 8. Plan ahead. 9. Socialize. 10. Enjoy a hobby. 11. Network. 12. Reflect/ Meditate.Join a religion. 14. Laugh and smile more. Try better posture.
15. Celebrate success.
16. Stay hydrated.
17. Learn to listen better.
18. Eat healthier also enhance diet with anti-oxidants and amino-acids.
19. Learn/Try New Things.
20. Reduce clutter.
Self-care needs to be holistic. So think of all areas of your life: physical, emotional, spiritual, social, financial, recreational, close relationships and more. Here is a nice Self-care checklist from Lucille Zimmerman.