the only time in the day you get to yourself. An overly scheduled day leaves little room for fun or creativity. Trying to pencil in a small amount of time in the day for “fun” can help reduce the urge to binge on TV or other stimulating activities at night.
Before bed is also when the mind
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can wander and the stress list comes into the forefront. Instead of ignoring stress, addressing it earlier in the day through yoga, counseling or exercise can allow the mind to quiet more easily at night.
Staying away from electronics for at least an hour and a half before bed allows the body to increase melatonin levels, the hormone that helps promote sleep. In some cases, melatonin levels may still be low due to stress, medications, nutritional deficien- cies or other hormone imbalances.
Create a sleeping space that is serene, calming and relaxing. Removing electron- ics, setting up an aromatherapy diffuser and having inviting comfortable bedding can help your mind prepare for sleep and has actually been shown to improve the quality of sleep.
2. Food Choices Did you know there is a science behind
snacks? From the creamy yet crunchy Oreo to the salty crisp corn chip, a lot of research goes into how the brain reacts to food. Foods are linked to memories, thus linked to emotions. Certain emotions can cause us to crave particular foods. Comfort eating is driven by the bodies’ craving for endor- phins. Endorphins are the bodies’ way to improve mood, similar to a “runners high” food can often simulate the same areas of the brain to gain an endorphin rush, therefore, addressing underlying emotions and implementing coping mechanisms is essential.
The problem with these comfort foods
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is much like other self-soothing behaviors, you steal tomorrow's happiness for today. Salt, sweet and sometimes just an excess of calories can initially create a chemical high but the sugar crash, dehydration and weight gain that ensue obviously take away from health moving forward.
Noticing patterns of eating can help
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create change. Overeating typically happens when fatigue and stress are higher, often at the end of a work day. Often poor choices happen when we aren't paying attention to what we are eating: in front of the televi- sion, eating out with friends or fiddling with our phone. Simply paying attention to what you are doing when you are eating has been shown to help reduce poor choices. Slow
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down and pay attention to how your body feels, what you are thinking about, why you are eating and how it’s making you feel.
Setting yourself up for success is a big
part of changing food habits. Unlike smok- ing cessation or starting to exercise, you have to eat multiple times a day. Planning ahead includes creating a meal plan and goals/restrictions. No one makes a good de- cision when they are tired, hungry and have no plan for re-fueling. Smaller plates and smaller portions help slow down overeat- ing and make you reassess how full you are before eating more. Lastly, taking a moment before eating to set your intention for your meal and check in with how you feel can make a difference.
3. Hydration In Dr. Batmaghelidj's book, “Your
Body's Many Cries for Water,” he outlines all the benefits and health conditions that can be improved by hydrating the body properly. He states you are not just what you eat, but what you drink. Not only is it essential for life to have water, it is needed for optimal cellular communication. Why is this important? Do you want to think more clearly, improve endurance and energy? Would it be nice to have more hydrated healthy skin? All of these things improve with adequate hydration.
What is the right amount of fluid
intake for you? There is a lot of talk around this, but the recommendation is always around half of your body weight in ounces, in addition to what you get from food. In- clude all things that do not contain caffeine in this total. Water, herbal teas, coconut water to name a few. We often hear, “I just don’t get thirsty,” or “I just don’t care for the taste of water.” In this case, make water more palatable by adding fruit to the water, adding more liquid to a smoothie blend or finding an herbal tea that can be watered down to improve water intake.
Invest in a reusable water bottle. Not only is this better for the environment, but it is a great way to gauge water intake in the day. Start the day with a big 12-16 oz glass of water before you drink coffee or eat anything else. Make it a goal to finish a bottle of water before you commute to work and on the way home. Whatever you do, it is best to think out the easiest way for you to slip extra water into your day and make it a point to be consistent.
4. Exercise
The dreaded exercise topic. I think the biggest reason we hear for people not able to keep up with a healthy movement pro-
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