The Health Benefits of Taking on New Challenges

 
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Taking on new challenges and remaining open to life-long learning is yet another way to remain healthy and vital throughout your lifespan. While taking on new challenges when you are out of school, such as starting a new job, training, or moving into a promotion may feel exciting, what about taking on a new challenge after your career is well established and you are settled into the routine of your life?

Last week we looked at the health benefits of being curious and open-minded throughout your life, which is also about life-long personal growth and learning. Taking on new challenges may have a similar feel, however, one of the main elements of taking on a new challenge is that it requires that you confront some of your personal fears. Let’s say you take on the challenge of learning a new instrument, a fear might be, “what if I am no good at it” or “what if it’s too hard” and so on. These fear-based thoughts will prevent you from taking action and enriching your life. Taking on a new challenge and continued learning could be so many different things. It could be moving to a new home or city, learning to rock climb, learning a new language, instrument or skill.

Whatever challenge you choose, the most important aspect of allowing yourself to grow is both that you do it at all and how you approach it. Learning to combat the fear-based negative thoughts will be the first challenge you will have to address. So, let’s look at how to approach those thoughts as a part of this vitality and wellbeing creating process.

Negative, fear-based thoughts are a pattern of conditioning that often begin quite young. You may have battled many thoughts that hold you back in life, or you may be a victim to them right this very moment. Either way, the first step is always awareness. When you notice that these thoughts in fact exist and are having an impact on your life, this will help you make a choice on how to respond to them. The second step is recognizing that these thoughts are just thoughts. These thoughts are not you and they do not define you. Know that you do not have to believe everything you think.

Once you have these first two steps underway, the third step is knowing what to do with the thought. In this step you can ask yourself, “is this a true thought?” Let’s use the example of a fear thought based on your desire to learn a new instrument: “what if it’s too hard?” Now, is this a true thought? Well no it’s not because you haven’t even tried yet. Then, ask yourself, “is this a useful thought?” With this same example of learning a new instrument, no it’s not useful. This thought is not helping you move in the direction of taking on a new challenge that can open you up to living a life of vitality and wellbeing. Do you see how this one, maybe even seemingly reasonable, thought is limiting your ability to take action on learning a new instrument (or any other challenge?) I can guarantee you that these thoughts are not true and most certainly are not useful.

Once you’ve been able to determine this, you can take action on creating a reality based thought, something like this, “although I have some fears about not being good at a new instrument, I am going to choose to try, practice and enjoy the process of learning.” This is called reframing. Reframing allows you to live in a space of reality and empowerment rather than in a space of undetermined fear and placing limits on your life because of these fears.

So, what would you like to learn? What’s a new challenge you’d like to take on no matter what stage of life you may be? Today is just the right day to take action. When you challenge yourself, you build up your self-esteem and your self-worth. When you learn and grow, you continue to build a life for yourself that you are excited to live. Allow yourself this opportunity to expand. This keeps your brain active and reduces stress, a perfect combination for longevity and vitality! Take on a new challenge and expand your knowledge and your personal power beginning today.

Not sure what challenge and new learning to take on? Here are some ideas on where to spark your interest:

-       Do challenging word and number puzzles

-       Take or audit a class that interests you at a local community college

-       Write down five areas that interest you that are outside of your area of career/work

-       Research books and/or classes about those topics

-       Read one book on this topic, and then another and another

-       Sign up for a class on this topic

-       Learn a new language

-       Learn to play an instrument

-       Learn to knit

-       Take an art class

-       Take a workshop

-       Join a book club

-       Go to a museum

-       Join a community sports league

- Take a new class at a gym/yoga studio/recreation center

When you begin the process, be sure to check in with and challenge any limiting thoughts and beliefs that hold you back. Notice the impact on your life when you allow yourself this freedom to live a life of progression and growth for years to come.

The Health Benefits of Moving Your Body

 
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Having a healthy balance between activity and rest is essential to living a long, healthy life of vitality. Over the past several blog posts I’ve been outlining a variety of areas of wellness necessary to live well, feel well and be well on all levels. The area of movement and exercise is one that is commonly focused on in the wellness world, but often one that is difficult to create a routine around that sticks for the long term.

Our bodies are designed to move. Haven’t you heard that sitting is the new smoking? Yikes, that makes sitting sound super unhealthy! There’s a ton of information out there about the optimal type and amount of exercise and movement that we need. However, really the best kind of movement is movement you actually enjoy doing and the best amount of time is how much time will realistically fit into your current schedule—without creating any additional stress.

Beyond identifying what you like to—and are willing to do—and the realistic amount of time you can commit to it within your schedule, the next most important aspect of movement and exercise is consistency. If you only sporadically move your body, you will not receive the same level of long-term benefits that come along with consistent exercise. These benefits are well researched, vast and most impressive. Some of the benefits of movement and exercise include improved sleep, increased energy, reduced cholesterol, reduced blood pressure, reduced cognitive decline, increased mobility throughout your lifespan, increased mood stabilization, and reduced stress levels. These are all pretty convincing reasons to get off the couch and get moving. 

I find the most difficult part of being consistent is that I don’t ever really feel like exercising. Now, if you suggest taking a restorative yoga class, to that I say, yes please! Doing thirty minutes on the elliptical machine and 15 minutes of strength training, not quite as exciting to me. While yoga can absolutely serve as exercise (and so much more!) for me, it’s more of a relaxation practice, and I find that to get in exercise I personally need to more traditional movement. To shake the low motivation I have to remind myself that I am most likely never gonna feel like it (at least not very often.) So, to stay motivated, I find it is super helpful to focus on the benefits, including how I feel after I complete a workout. I want to be healthy—health and vitality are two of my personal values—so this means I need to exercise. I have to plan it and prepare for it so I don’t talk myself out of it. When I do move my body, I feel accomplished, stronger and more emotionally balanced. Focusing on those super valuable positives helps me to get off the couch and to the gym.

If you are struggling to get exercise into your routine, I suggest that you keep an exercise log. First, plan out what days you will exercise, what form of movement you will do, and for how long you will do the exercises directly onto your calendar. If you put it into your mindset by writing it out and planning ahead of time, you are far more likely to make it happen. Then, keep a log of how you feel before you exercise, how you feel after you exercise, and what motivated you to do if you didn’t feel like. When you reflect on this log it will serve as a helpful reminder of why you are choosing your health and vitality over a temporary feeling of laziness—or even dread.

If you are just not a gym person, the most effective way to start the process of moving is finding a form of movement that you really enjoy. (You can catch an older blog on 5 ways to get more movement without the gym here!) This could be dancing, joining a community sports team, walking, yoga, pilates, signing up for a community 5k and training for it (with a friend makes it even better!), swim, hike, taking a dance class… Finding something you enjoy and doing it along with a buddy can make it something you actually look forward to doing regularly! 

When you commit to regular movement and exercise you are committing to your health and wellbeing and creating a greater life of longevity and vitality. To begin to make it happen for you, first identify what movement you actually enjoy, then the amount of time you can dedicate to doing it. Create your exercise log and plan for exactly when you will do it. Begin using these tools and see the impact moving your body can have on your life for the better beginning today!

The Health Benefits of A Good Night's Sleep

 
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I am now at the half-way point of outlining the eight essential areas of wellness for vitality! Today’s topic is one that alludes many… Sleep…Ahhh… doesn’t a good night’s sleep sound just delightful? Do you remember the last time you got one? Sleep is an area of wellness that can be the most neglected and the most difficult to grasp. With all of the foundations of wellness, when it is neglected it will negatively impact how you feel on all levels. Getting a good, restful night’s sleep is essential to living a healthy life of vitality and wellbeing.

If you suffer from chronic insomnia, waking during the night and having trouble getting back to sleep—or just struggle to fall asleep despite feeling exhausted—you are not alone. Sleep is allusive to so many and it is an area that many people spend a ton of money on to attempt to remedy with varying results.

Loss of sleep can cause an imbalance in blood sugar, which causes cravings. Lack of sleep can cause you to be a bit, let’s say, grumpy? Or even worse, super irritable, causing challenges in relationships and overall contentment. Lack of sleep will cause you to feel drained and not have enough energy to engage in the other areas of wellness needed to live a life of vitality. When you are exhausted, do you feel like preparing a healthy meal, getting in time for exercise or even a date night or something social and fun? Probably not.

On the other side, when you sleep well you feel refreshed, energized and able to make clear-headed decisions throughout the day. Here are some suggestions to help you get the zzz’s you need to feel vital, energized and prepared to take on whatever challenges come your way.

If your goal is to sleep through the night and wake feeling rested it can be helpful to attempt some of the following strategies to create a sleep plan that works for you:

-       Go to bed at the same time each night, your body thrives on routine and consistency for your personal circadian rhythm

-       Create an evening ritual that helps you focus on the transition time from the activity of your day into time for rest, this will signal to your brain and body that it is time to slow down and prepare for sleep

-       Find a good book, reading can help shift your focus from your thoughts or the long to-do list running through your mind and prepare your mind for sleep

- Avoid blue light exposure (cell phones, iPads…) at least an hour before you go to bed

- Avoid stimulating TV shows, movies etc… at least an hour before you go to bed

-       Take a warm bath before bed with Epsom salt and calming essential oils such as lavender and/or vetiver, ylang ylang, bergamot and sandalwood (my favorite!)

-       Have your room as dark as possible, the smallest amount of light can cause sleep disruptions, use a sleep mask if it is comfortable for you

-       Use a sound machine to block out any external noise that may disrupt your sleep

-       Keep a sleep journal, logging your routine in the evening such as what you had for dinner, when you go to bed and anytime that you wake up- this can help you notice patterns or triggers that disrupt your sleep- it also helps you recognize when you are making some progress and what helps you sleep well

-       Practice stress reduction techniques daily to help maintain a more positive mood and to create less restlessness at night, a great resource is the Insight Timer app with guided meditations, binaural beats and even bedtime stories to help you fall (and stay) asleep

-       When you are struggling to calm your mind, say to yourself “this is the time that I have designated for my mind and body to rest, I can return to my thoughts and worries the next day when I can actually do something about them”—use this or other coping thoughts that help return you to the present moment and away from the distracting and distressing thoughts, such as stating to yourself, “this is my time to rest, I can return to these thoughts later” etc...

-       When you wake up in the middle of the night, first try to do a body scan in your mind’s eye and notice if you are holding tension in any areas of your body—if so, with awareness, allow the tension to release—if your mind wanders away, come back to focusing your attention on your body—this may be a difficult process at first as it is the nature of the mind to wander, this takes practice and perseverance

-       Practice counting your breaths or use the so-hum breath (saying “so” in your mind as you inhale and “hum” in your mind as you exhale) to help keep a single point of focus to your mind until you drift off to sleep

-       Do not have any caffeine after lunch

-       Limit or avoid alcohol, try not to have any at least 2 hours before your bedtime as it can cause your body to not enter a state of deep sleep

-       Drink enough water throughout the day, when you are even a little bit dehydrated it creates disruptions in all of the systems of the body

-       Do some movement and exercise during the day, even a short walk or gentle stretching in the evening can help improve the quality of your sleep

-       Try some type of tea such as chamomile or other rest, sleep or calming teas to help induce a feeling of being sleepy, although this may not help you sleep through the night, it may help you get a few hours of deeper sleep

Did you try any of these and find that they improved your sleep? I’d love to hear what works for you! Have another suggestion that helps you? Share it with me so I can help get the word out! Sleep is so important and can create greater health in mind, body and spirit.