Globally, health experts agree that incidences of stress and obesity are rising. In the US, recent studies show that up to 1 in 5 adults often or always feel lonely, anxious, or depressed. Similarly, obesity is growing rampant, with two-thirds of all adults in the US qualifying as such. 

As it happens, the fact that these two issues are on the rise at the same time is no coincidence. Health experts have found that excess weight and heightened stress levels perpetuate a toxic cycle, where one encourages the development and progression of the other. This is concerning since the World Health Organization (WHO) notes that obesity-related complications are responsible for nearly three million deaths from around the world every year. With this in mind, it’s important to understand how stress and weight are connected and how to cultivate a positive weight-loss mindset. 

Where weight and stress meet

Although stress is primarily mental and weight is physical, they are undeniably linked, where one’s symptoms manifest in the other. To start, when the body is stressed, it causes hormonal changes. Chief among these fluctuating hormones is cortisol, which regulates the body’s fight-or-flight mode. During this period, the metabolism naturally slows. High cortisol levels also cause slower production of the hormone leptin, which controls feelings of satiety and hunger. Without enough of this, appetites can increase and lead to weight gain. Stress can also demotivate a person from pursuing weight management methods like diet and exercise.

Meanwhile, eating is a self-coping method for many people, even though any relief it brings is temporary and causes more problems down the road. For some people, what makes weight management tricky is that the extra pounds slowly creep up, making many underestimate the impact of what they’ve gained. However, when you look at the difference between overweight and obese individuals, it’s clear that graduating to obesity carries severe health issues. The extra adipose tissue you gain when obese can trigger inflammation and deregulate blood sugar. Over time, this can lead to up to 200 pressing chronic ailments. A few examples of this include sleep apnea, Type 2 diabetes, heart disease, cancers, gallstones, and, of course, anxiety and depression. Societal biases against obesity can also heighten any depressive ideation. From here, the two continue to impact each other, while an individual just gains more weight and feels more depressed. 

Ways to manage mindset

Obesity is not easy to reverse, but having a positive mindset is the first step in the process. To begin, try to be more compassionate with yourself. We are our own worst critics, so the next time you find yourself thinking overly harsh thoughts about yourself, picture saying this to somebody you care about. Instead, surround yourself with a support system that can quell any of your self-criticisms and lift you up. Having this kind of support is not only inspiring but also a great opportunity for you to receive first-hand tips that can help you.

Next, find a weight loss approach that suits you. There’s no point in following the latest diet or exercise if you find it unsustainable. Even if the approach you opt for is slower to show results, if it’s something you can maintain, you’re bound to feel more fulfilled. For example, if you’re not too keen on traditional gym classes, maybe you’re better off with something like walking. Though more low impact, it’s free, easy to do, and great at helping lower stress, blood pressure, and overall body weight. When you’re doing something, you actually enjoy, it’s easier to keep a level head and keep going, even when the going gets tough. 

Finally, learn to celebrate small wins. Most people end up hyper-fixating on their bigger goals. While not losing sight of what you ultimately want is good, these big goals do take time to reach. As such, you may feel like this goal is so far off and you’re not working to get there fast enough. Naturally, this can lead to feelings of depression. To fight this off, recognize your mini milestones. Doing this helps you acknowledge the progress you’ve made so you can cut yourself some slack and see that you are making changes slowly but surely, along the way to unlocking your best life!

Article written by Sophia Emma Exclusively for Lifestyle Magazine

The post Is Stress Affecting Your Weight? How to Manage Your Mindset for Weight Loss appeared first on Lifestyle.

According to research, gratitude is a game-changer. How can something so easy and simple improve sleep, brighten mood, boost immunity, and reduce depression, anxiety, chronic pain, and disease?

To say that gratitude is powerful is an understatement.

The Mental Health Benefits Of Gratitude 

Gratitude improves mental health by instantly imparting a better outlook on life and increasing happiness.

But the benefits don’t stop at increased happiness.

Being more grateful is linked to a better self-image, less anxiety, and even less depression because taking a few minutes to intentionally practice gratitude increases dopamine and serotonin levels. 

The Physical Health Benefits Of Gratitude 

This is where it gets interesting. Being grateful makes you feel better emotionally, and the “feel-good” hormones it releases affect your physical well-being, too. Gratitude reduces stress, which leads to better sleep, lower blood pressure, and increased energy. As a result, you move more, creating better overall physical health.

For instance, maybe your gratitude practice inspires you to go for a walk, during which you get more oxygen into your body and bloodstream and load up on Vitamin D from basking in the sunshine.

Being able to sleep soundly reduces appetite because it balances your hormones, and less stress helps you make smarter food choices and engage in less comfort eating. The cumulative effect is a healthier and stronger version of yourself. 

Gratitude promotes heart health because lower stress levels and healthier blood pressure put less strain on the heart. Besides, the added exercise and sleep strengthen your heart, giving it time to recover and heal overnight. And since heart disease is a leading cause of death, there’s never been a better time to practice gratitude and calm your nervous system.

Setting aside two or three minutes daily to be grateful can unlock the mental and physical benefits of gratitude.

Find a place to be alone, put your hands over your heart, close your eyes, and breathe deeply. Think of people and blessings you’re thankful for. Remember the simple things we often take for granted, like nature, laughter, hope, opportunities, things we’ve survived, and people we’ve had the honor to serve.

Just be grateful.

Open your heart and let your Creator know how much you appreciate His abundant blessings. Doing so will set the tone for your day and your life, too.

Unlock your best life with the empowering benefits of gratitude.

The post The Mental and Physical Connection of Gratitude appeared first on Lifestyle.

Our brains are the command center of our lives and are essential for the quality of our physical, emotional, and mental performance. Chronic stress, poor diet, smoking, and excess alcohol take a severe negative toll on our brain’s functionality. 

These habits also contribute to high blood pressure, cognitive decline, and dementia.

But you can always learn new habits and strategies and change your life. Here are 8 tips to prime your brain for success and unlock your best future.

Mediterranean Diet (MeDi)

High-quality foods are essential to your brain health and physical fitness.

The Mediterranean diet focuses on plant-based foods such as fruits and vegetables, nuts, seeds, beans, fish, whole grains, and healthy oils like olive and avocado. 

Based on a study of 502,536 participants, people who followed the principles of the MeDi had a 23% lower chance of developing dementia. Research has also found that the MeDi may improve cognitive capabilities, such as memory.

Tame Stress 

Chronic stress harms brain function. Yale Medicine defines chronic stress as “A consistent sense of feeling pressured and overwhelmed over a long period of time.” 

There are many causes of chronic stress today because life is busier and more complicated than ever. These include life changes, unfulfilling jobs, economic distress, and family dysfunctions. 

When stressed, the brain increases glucocorticoid production, including the stress hormone cortisol. 

The mind goes into overdrive and starts worrying about the future and everything that might go wrong, causing panic and anxiety. 

Reading the Bible and praying have a calming effect on the mind that keeps us anchored in the present. Practicing Mindfulness helps us stay focused on the present rather than dwelling on the past or situations that cause us to worry. Other key concepts include paying attention to our surroundings, accepting ourselves, and focusing on our breathing.

Physical Activity

The Center for Creative Leadership asked over 1,500 executives how exercise impacts their performance. Approximately 90% said that physical activity “clearly impacts” their performance, 12% reported “some impact,” and no one reported zero impact.

They reported regular exercise improved mental clarity, focus, alertness, and problem-solving.

In addition to improving your brain, exercise has physical benefits such as lowering blood pressure and cholesterol, reducing anxiety, improving sleep, decreasing insulin resistance, and strengthening your immune system.

Be Mentally Active

People who don’t “exercise” their brains are at significant risk for early cognitive decline. You can do many activities to give your brain a workout, such as reading, memorizing scripture, learning a new language, playing games, or working on a jigsaw puzzle.

Sleep Well

The importance of sleep and its effect on brain health is huge! When you get good quality, deep sleep, the brain repairs itself and rejuvenates your immune system. In REM (Rapid Eye Movement) sleep, the brain compiles details you learned during the prior day.

Inadequate or insufficient sleep can contribute to feeling exhausted, cause concentration, mood, and memory disorders, and suppress the immune system.

You know the drill: create a bedtime routine by going to bed at the same time nightly and waking up at the same time in the morning. Over time, this will help set your internal clock and become a regular sleep pattern. Also:

• Turn off your electronics at least two hours before bedtime. This includes cell phones, computers, and social media.
• Eliminate caffeine after 12:00 p.m. The most common sources of caffeine are coffee, tea, soda, and chocolate.
• Avoid eating before bedtime to prevent gastrointestinal issues that may keep you awake.

Stop Smoking

Although people feel that cigarettes or cigars help to calm them and are pleasurable, they pose severe risks to brain functionality. 

A study by the American Heart Association (AHA) found that smoking is associated with cognitive decline, leading to worsening performance. You deserve better. So do yourself a huge favor and stop smoking.

Be Socially Active

Social connections can help reduce stress and depression and prevent memory loss. Look for ways to interact with others, especially if you live alone. 

Brain atrophy has been linked to a lack of socialization. 

Interpersonal relationships and being socially active enhance physical well-being and strengthen brain health. 

Find Inspiration

How often do we take the little things in life for granted? We often overlook these special moments of inspiration, which can be so good for brain health. 

For example, Psych Central says watching the sunrise gives you a feeling of awe, bolsters your mood, and helps you have a “big picture” mentality where we view situations broadly rather than focusing on limited details. It opens your mind to evaluating scenarios entirely rather than breaking them into detailed parts. 

People may also find inspiration from art, visiting a park, or watching the sunset.

Conclusion

A healthy brain keeps our sensory, cognitive, behavioral, emotional, and motor functions working smoothly. Good habits such as eating properly, being physically, mentally, and socially active, and getting sufficient sleep are essential to overall well-being and life satisfaction.

The preceding tips can boost brain health, priming your mind for success and well-being so you can unlock your best life!

The post 8 Ways To Prime Your Brain For Success appeared first on Lifestyle.

It has long been proven that the mind-body connection is real, with physical health influencing mental wellness and vice versa. So, besides making healthy lifestyle changes through diet and exercise, you can refer to a previous post about the science of happiness for strategies for boosting your mental health and overall quality of life. These include finding your purpose for a more fulfilling life, nurturing supportive relationships with family and friends, and practicing self-compassion.

However, a lesser-known fact is that focusing on eye health specifically can also influence your mental health. Below, we look at how poor eyesight can contribute to poor mental health and what you can do to invest in eye care for better holistic wellness.

The connection between eyesight and mental health

In this digital age, one of the most straightforward ways your eye health can impact your mental well-being is through the stress-related effects of excessive screen time. Specifically, prolonged exposure to the blue light emitted by electronic devices can increase the risk of digital eye strain. Its symptoms include fatigue, dryness, headaches, and blurred or double vision, which otherwise go beyond physical discomfort to also contribute to or worsen stress levels.

Besides stress-inducing digital eye strain, research shows that vision problems like myopia (nearsightedness), hyperopia (farsightedness), and astigmatism can also lead to poor mental health. Findings of a systemic review published in the Journal of Clinical Medicine found that the proportion of depression is higher among those with poor or low vision, especially older adults. Since your eyesight is essential to navigating your surroundings and performing basic tasks, getting your vision compromised can worsen your mood and mental health due to increased feelings of loneliness, helplessness, and isolation.

Fortunately, these mental health concerns can be addressed through the eye care tips in the next section.

Eye care tips to boost your mental wellness

Update your eyewear

As previously mentioned, individuals with vision impairment are at higher risk of chronic stress and depression due to the difficulties of daily life. So, it’s best to regularly update the prescription of your eyeglasses for optimal vision correction and comfort. When ordering an updated pair, consider going to Ray-Ban not only for its wide range of frame styles like the bold Wayfarer and timeless Clubmaster to suit your features but also for the high-quality design and material that prevent discomfort while you wear your glasses all day. Besides prescription glasses, the countless frame and lens combinations include protective features, such as blue light filters to reduce glare from digital screens and other artificial sources.

Regulate your screen time

Because digital eye strain can also negatively affect your mental health, remember to regulate your screen time by taking regular breaks to rest your eyes, rehydrate, and even do simple eye exercises like blinking and rotating your eyeballs. Additionally, you can better monitor your screen use by using a mobile app like Digital Wellbeing for Android devices. Much like Apple’s Screen Time feature, the app allows you to set up screen time limits for certain apps, schedule Focus and Bedtime modes to take a break from your phone, and track your overall screen usage to foster a healthier relationship with technology.

Get routine eye exams

Lastly, schedule routine eye exams every one or two years for ongoing monitoring and assessment of your vision and overall eye health. Going to a qualified optometrist can not only detect early signs and symptoms of eye problems but also introduce treatment and prevention approaches to avoid these conditions from affecting your mental well-being.

Overall, eyesight is one of the five basic senses that help you experience life to the fullest, so make eye care a priority in your daily life. For more helpful resources on health and lifestyle, continue exploring the rest of the posts here at Lifestyle.org.

(Article written by Sophia Emma Exclusively For Lifestyle Magazine.)

The post Poor Eyesight Can Lead to Poor Mental Health— Here’s What You Can Do appeared first on Lifestyle.

Chronic stress can wreak havoc and cause harmful disruptions to our health and well-being. It can make us vulnerable to disease, drain joy from our lives, and throw our metabolic systems into disarray, from the immune system to blood sugar and the cardiovascular system.  

In fact, the damaging effects of long-term stress are so pervasive that researchers have been unable to produce an exhaustive list of everything that stress can cause to go wrong in the human body. This means that stress can trigger symptoms that physicians might be unaware of or know are stress-related.  

In addition, medical research estimates as much as 90 percent of illnesses and diseases are stress-related.

What Is Stress?

Stress can be anything from aggravating things that go wrong during the day to losing a job. 

Anything that interrupts your daily routine or nightly sleep can have a cumulative effect on the body and brain. 

Bad things happen to the brain when a person is overly stressed for a long time without relief. Consider this:

“Chronic stress and prolonged exposure to cortisol also increase the production of glutamate. Glutamate is an excitatory neurotransmitter that plays a vital role in mood regulation, cognition, and memory functions. Excessive glutamate, however, can contribute to the damage or death of brain cells.”

Hormones

Powerful hormones are released during stressful situations or events. These include corticosteroids, cortisol, and others released from the parasympathetic and sympathetic nervous systems. 

These hormones are released in ways that drive the body to respond appropriately during stress and then bring the body back to a normal state.

When these hormones continue to run rampant throughout the body of a person who is dealing with ongoing chronic stress, they cause mental and physical health issues.  

Life Events That Trigger Stress

Certain life events cause stress in all people. Some of these include the death of a spouse, divorce, jail time, change in financial situation, sexual difficulty, pregnancy, mortgage, change in residence, change in church activities, going back to school, change in sleep habits, vacation, and minor violations of the law. 

Just about any significant change in one’s situation or circumstances – positive or negative – is perceived as stress by the body.

Symptoms of Stress

Stress-related physical illness can include backaches, insomnia, cancer, fibromyalgia, endometriosis, absence of menstruation, changes in sexuality, sexual dysfunction, headaches, colitis, irritable bowel syndrome, colds, infection, dermatology changes, and emotional disorders such as anxiety, depression, and sleep disturbances.

Eliminating Stress

It’s impossible to eliminate all stress from your life, and even if you could, you wouldn’t want to because stress, when “used” appropriately, has an important function.  

However, we can reduce some of its harmful effects and hormonal responses by implementing stress reduction techniques. 

Stress-Reducing Strategies

Most people find these strategies helpful: following a balanced diet, regular exercise, and 7-9 hours of uninterrupted sleep each night.

Other effective techniques include deep breathing, prayer, meditation, memorizing scripture and reading Bible promises, staying present and not dwelling on the past or the future, or becoming overwhelmed by everything that has to be done, focusing on one thing at a time instead, and spending time with trusted friends and loved ones. 

You’ve Got This!

While it’s true that life gets increasingly stressful every day and chronic stress damages one’s health, you can control the damage. 

Using stress reduction techniques and getting emotional support disrupts stress’s disruptive influence in your life. 

Consistency is king. By consistently managing your stress levels, you will reduce any long-term effects on your health and, as a bonus, unlock your best life! 

The post Stress Kills Brain Cells appeared first on Lifestyle.

With everything that’s happening in the world today and living lives of constant and never-ending activity, it seems our stress and anxiety levels reach new highs each day.

Taking care of our mental well-being is crucial. 

Controlling our mood is a must, too. Otherwise, it will quickly control us, plunging us into overwhelm and depression. 

Of the many tools and rituals for reducing stress and finding calm, exercise is among the best.

Physical activity improves mood. 

Research has proven time and again its many positive impacts.

Why does exercise boost your mood?

Exercise causes the brain to release a neurotransmitter called endorphins.

Endorphins interact with receptors inside the brain, reducing pain and triggering positive feelings throughout the body. 

Have you ever heard someone refer to a “runner’s high”? It’s the euphoric state runners often feel at some point during their run. 

The euphoria comes from all the endorphins released during a strenuous workout. 

Once the runner slows down, that wash of chemicals courses through their bodies, making them feel extremely happy, content, and satisfied. 

But, is pounding the pavement for endless miles the only way to enjoy exercise-induced euphoria?

Absolutely not! Although it’s called the runner’s high, this euphoric experience accompanies many other physical activities.

Other neurotransmitters are released during exercise besides endorphins.

Two other neurotransmitters released by physical activity are serotonin and dopamine, critical players in mood regulation. 

Serotonin is nicknamed “the feel-good” hormone because it makes a person feel satisfied and happy, which is why it helps regulate mood, appetite, and sleep patterns. 

The more a person exercises, the more serotonin will be available for the brain to receive. 

Similarly, dopamine, nicknamed “the reward” hormone, is directly tied to your feelings of pleasure and motivation. 

When you exercise, you boost dopamine levels, leaving you feeling accomplished and satisfied at the end of a workout session.

How does exercise reduce stress levels?

Exercising regularly reduces the amount of stress hormones in the body, such as adrenaline and cortisol. 

Adrenaline is the “go” hormone that spikes and triggers you into action when extreme stress hits, like the sudden rush you feel when slamming on your car’s brakes to avoid a collision. 

That rush you feel is adrenaline surging through your body to help you think fast, act quickly, and, in this case, hit those brakes! 

Adrenaline is helpful when it functions as designed. But, if you’re constantly on edge and stressed out, it can cause major damage to your body. 

Cortisol levels rise whenever you’re stressed. And, like adrenaline, too much cortisol in your system for an extended period without relief (chronic stress) can create physical issues that cause discomfort and increase the risk of disease. 

Exercise helps your stress levels and boosts your mood in another significant way: it can improve your sense of self-esteem and self-confidence, both of which are necessary for your overall well-being. 

Sticking with your plan and seeing yourself improve over time and achieve fitness goals is something to be proud of. It should give you a sense of accomplishment while boosting your self-esteem. 

Regular physical activity can improve your body image and help you see yourself more positively.

How much exercise for mood enhancement?

According to experts at Harvard Health, not much! 

Even a simple fifteen minutes per day of running or an hour of walking can boost your mood, ease stress, and combat depression. 

Though specific amounts of exercise were recommended from the study’s findings, the doctors at Harvard Medical School emphasized that any amount of exercise has the power to combat feelings of depression and boost one’s mood. 

The quality of your life is directly tied to the quality of your mindset, which you can improve and brighten with a few minutes of physical activity every day. 

The post How (and Why) Exercise Brightens Mood appeared first on Lifestyle.

Walking is amazing. Not only does it relax the nervous system by reducing stress, but it also lowers blood pressure and strengthens the heart.

And It’s Easy!

Many people who are at risk for stroke and heart disease are overweight and find it hard to exercise. However, walking is a low-impact exercise that almost anyone can do, and it is a great way to start adding physical activity to your lifestyle.

Walking allows you to start where you are.

It’s easy and doesn’t cost much money to get started. Just put on your walking shoes and get out there!

Start Like This…

Start with five minutes if that’s all you can do or have time for. You could also walk to the mailbox and back three times a day. Start small.

Don’t be surprised if you feel so good and enjoy it so much that you add a few more minutes to your walk after a few days.

Whatever you do, don’t underestimate the power of action by just getting started.

Challenge Yourself

To gain greater health benefits, experiment with how fast you walk by picking up the pace or alternating a faster pace with a slower pace.

After a few days, start picking up the pace and increase your time.

After a couple of weeks, you might find yourself up to 20 or 30 minutes or even 45 minutes and logging thousands of steps.

If you don’t have time for thirty minutes all at once, you can break it up into three 10-minute sessions throughout your day.

Remember to discuss your walking plans with your doctor if you have high blood pressure or are at risk for heart disease so that you can create a safe walking plan that’s appropriate for you.

Enjoy The Benefits

Give yourself the gift of enjoying walking. Walking is relaxing and lowers blood pressure, especially if it’s outside in a pretty park in the fresh air. You will feel better, and your mood will brighten. But the benefits do not stop there.

Regular physical activity strengthens the heart because it’s a muscle. Therefore, a brisk walk works out more than your leg muscles; it conditions your heart, too.

Your heart gets stronger as you continue to condition it through walking, making it easier to pump blood through your body. Your muscles will strengthen, and you will burn body fat, which is good for your blood pressure in the long term.

All it takes is a short, enjoyable walk each day.

As you get stronger, your walks will become longer, and you may even try swimming or riding your bike.

A healthy diet, regular physical activity, and losing weight are among the most effective ways to reduce hypertension.

When you consider that walking can greatly reduce stress, it’s little wonder that walking has such beneficial effects on your health and well-being.

You were designed to move! Are you ready to get started? Then let’s lace up our shoes and go for a walk.!

The post Walking: Lower Your Blood Pressure And Strengthen Your Heart! appeared first on Lifestyle.

Vision changes are not uncommon, especially with age, but you may be at risk for certain eye diseases and be unaware of them. These conditions can deteriorate your vision, not only increasing your chances of vision loss and blindness but also putting you at risk for more health problems, including falls and fractures, injuries, poor mental health, and social isolation. Vision impairment can significantly impact your quality of life beyond the physical aspects. However, you may be surprised to discover that many eye conditions that can lead to vision loss or blindness can be prevented or treated. This is why an eye exam is essential for maintaining eye health.

Why get an eye exam?

You may not notice your vision change until it’s too late, and it can be harder to treat eye diseases when they’ve progressed. Beyond checking for how well your eyes see, an eye exam can detect eye diseases and allow you to find the best preventative measures or treatments to stop or slow their development. Undergoing one every one or two years can help you closely monitor your eye health and keep your vision intact for longer. Here are some of the conditions an eye exam can catch:

Glaucoma

Glaucoma is a group of eye diseases that damage the optic nerve, which can lead to vision loss and blindness. Not many people realize they have the condition as there are usually no early warning signs, and it progresses slowly. By the time you notice the vision changes, it may be harder to treat or lead to irreversible vision loss. As such, it’s important to have regular eye exams to detect it early. A comprehensive dilated eye exam is used to check your eyes for glaucoma, and if it’s detected, your doctor can discuss treatment options to prevent it from worsening. Glaucoma currently has no cure, but early detection through an eye exam can help you maintain clear vision for longer.

Age-related macular degeneration (AMD)

AMD affects the macula, the part of the eye responsible for sharp central vision. The condition is a leading cause of vision loss in people over 50. Lifestyle factors like diet, smoking, and weight can also increase the risk for the disease. During an eye exam, you may be asked to look at an Amsler grid, which helps you notice any blurry, distorted, or blank spots in your field of vision. A machine can also be used to scan your retina and create detailed images so your doctor can understand what’s going on. Early detection and treatment can help slow the progression of AMD.

Cataracts

Cataracts are a clouding of the lens of the eye, causing blurry vision, difficulty seeing at night, and increased sensitivity to light. Your doctor may also dilate your eyes to look at your lenses and spot any clouding that may be causing faded vision. Cataracts are very common, especially with age, but they can be treated with surgery to restore vision. Early treatment can involve new corrective lenses, but you can also be recommended to avoid prolonged sun exposure without protection, which can increase your risk of cataracts. Wearing sunglasses can help you protect your eyes and the skin around it from sun damage and aging.

Dry eye

While your eyes can become dry from not blinking enough or age, it can also be a chronic condition. Dry eye is a condition that occurs when the eyes don’t produce enough tears or the quality of tears is poor. It can cause irritation, burning, stinging, and a feeling of something being in your eye. During your eye exam, your doctor can perform tests to measure the volume of your tears, tear quality, how quickly you make them, and how long it takes them to dry up. If you take too long to produce tears or they dry quickly, you may have a dry eye condition. Dry eyes may also indicate more serious chronic health issues, such as lupus or vitamin A deficiency. An eye exam may shed light on other ailments and help with early prevention. 

Article written by Sophia Emma

Exclusively for LifeStyle Magazine

The post 4 Eye Diseases That an Eye Exam Can Catch appeared first on Lifestyle.

The Centers for Disease Control and Prevention released these startling statistics on the flu on February 16, 2204, in which it estimates that the United States has had at least 24 million illnesses, 260,000 hospitalizations, and 16,000 deaths from flu this season.   

A strong defense against the flu is a strong immune system. But boosting our immune system isn’t just good for flu prevention; it’s also important when you plan to use certain forms of transportation, like flying on an airplane or when your kids start school, and bugs tend to spread through the class.

Here are three simple things you can do daily to boost your immune system to protect yourself against the flu and other viruses.

Eat Plenty of Fresh Fruits and Vegetables 

Healthy food fuels your body with the disease-fighting nutrients needed to prevent disease and stay healthy. 

While eating a whole foods-based diet consisting of fresh fruit and vegetables is always good, it’s essential during cold and flu season.

If you suspect you might have been in contact with someone sick or feel under the weather, consider increasing your Vitamin C intake. Eat citrus fruits. And add some broccoli, cauliflower, and kale to your menu to help fortify your immune system.

Avoid or reduce eating processed foods because digesting them takes your body extra time and effort. Why is this important? You don’t want to overwork your body when it needs that energy to reinforce your immune system to help keep you from getting sick or getting well quicker.

Get Physical Activity 

In addition to eating well, try to get some physical activity on most days of the week, even if it’s going for a walk. And do it outside, weather permitting, because the negative ions in fresh air positively affect the immune system. Walking is amazing for reducing stress, which weakens the immune system. Use physical activity to destress and stay well. 

Sleep 

Getting the sleep you need is one of the absolute best things you can do to maintain a healthy immune system. According to some studies, losing hours of sleep each night can compromise your immune system by half. 

You’ve heard it before, but it’s worth stressing: get seven to eight hours of sleep each night. Make yourself a priority at bedtime by turning off your phone and screens, keeping your bedroom dark, quiet, and calm, and lowering the temperature to encourage deep, restful sleep. Sleep will restore your mind and body and resupply your energy reserves. 

You deserve to be strong, healthy, and well. And if there was ever a time of year to take extra special care of yourself, it’s now. So even though these three tips might not be exciting, they work. Increase your odds of staying healthy this cold and flu season by eating healthy, getting physical activity (outside if possible), and getting the sleep your body needs every night to repair itself and stay strong.

The post How To Boost Your Immune System And Stay Well This Winter appeared first on Lifestyle.

Wow. That’s a pretty strong statement. Here’s another article on the many benefits of walking we published a while ago on Why Walking Is Amazing, if you missed it.

God designed us to walk; it’s one of our strengths. Walking is a beautiful thing – a wonderful experience! Don’t think so? Then, ask someone who tragically lost the ability to walk.

How unfortunate we spend most of our time sitting down. 

Sitting down and sitting still is unhealthy. Consider these findings reported by the Mayo Clinic, “Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.”

If anything is clear, it’s this: we need to move more; adding walking to our lifestyle is a great start.

What if we made walking a habit, like brushing our teeth, doing the laundry on the weekends, or taking the trash out every week? 

Here are some ideas to add more walking to your life so it becomes a habit, like brushing your teeth.

Find A Walking Path

Find a safe nearby trail, path, or route you might enjoy walking. If it’s too far away, you won’t do it daily. If you have a favorite place over thirty or forty minutes away, save it for the weekends. 

Otherwise, look for something nearby. Your neighborhood is ideal if it’s safe and pedestrian-friendly because you can leave from your front door and be on your way.

Use The Same Route

Using the same route forms a groove in your mind to make walking a habit. When you know a route well and how long it takes to walk, you can quicken your pace to beat what you did last time. And you can measure your progress to track improved fitness levels. 

Listen Or Plan or Pray or Meditate…

Own your walking experience. People use walking for many different reasons. For some, it boosts creativity. Others use it to mediate and talk to God. Some want silence and the gift of connecting with themselves. Some like relaxing and listening to their favorite music, podcasts, or books. Others like socializing with their friends during their walks by inviting them to join them or calling them on the phone and talking while they walk. 

You can entice yourself to go walking by saving your favorite music or podcast for your walk and only listening to it there. This is a great way to bribe yourself for those days you don’t feel like walking. 

The More, The Merrier

We mentioned this briefly, but consider walking with others or forming a walking group. If you don’t want to start one, find one in your area or invite a friend or neighbor to be your walking buddy. But promise you’ll still walk if something comes up and they can’t join you. Walking with a partner has many benefits: it’s safer and more fun, boosts your social connection, strengthens your immune system, builds accountability, and makes time pass faster.

If walking doesn’t excite you, create momentum to quickly build this habit by setting your timer for five minutes and going for a short, pleasant walk. You’ll find that you actually DO enjoy walking because of how it makes you feel. In fact, chances are you’ll want to walk longer next time you go because the fresh air will relax your mind and body, calming your nerves, reducing stress, and clearing your mind.

Give these tips a try to encourage yourself to make walking a daily habit for better health, a stronger mind, and a more peaceful, less-stressed life.

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