All posts tagged “healthy habits

hnational-eating-healthy-day
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National eating healthy day!

Today is National Eating Healthy Day! The goal of today is to try and eat healthy. However, that does not necessarily mean eating vegetables and fruits all day. A new movement in the nutrition world is a concept called intuitive eating. Intuitive eating is being aware of what your body is telling you.

There is a campaign called Healthy at Every Size (HAES).  This campaign utilizes intuitive eating to help promote a better body image and a better mindset. One problem that many people in the United States struggle with is overeating. Intuitive eating is an approach to help combat this. By being more in tune with your body, your mind and body will find a harmonized approach to food.  The HAES movement is aimed to help support everyone from every size to race. The social, behavioral and biological factors that make you who you are, all influence your quality of life, this includes your eating habits.

Becoming more aware of when you eat, how often you eat and how full you are from one food item can help lead you down a different road to a relationship with food. You don’t have to change who you are and your eating habits, you simply become more conscious of the food that you are eating. This will allow your mind and body to fall into a better rhythm, which consequently can help change you eating habits further down the road.

Here are some steps on how to start the process and where to go next:

  • First step to eating healthy is to become more aware of when you are eating and how full you are.
  • Second step is allowing this process to take time and finding peace with food.
  • Third step is to be able to respect when you are full. No shame in not finishing everything on your plate! Use a smaller plate, bowl or container and to help you feel and think you are full.
  • Fourth step is to respect your body. Your body is your personal temple and you are the only one who knows how to keep it at peace. Listen to your body when it tries and tells you things!
  • Finally, the last step is once you feel that you have a good grasp on intuitive eating, try become more aware of when you are moving. Exercise can help maintain a better metabolism as well as make you feel more awake. This will help you to have a better feeling of when to eat as well as when you are hungry and full. It also can eliminate extra food and drinks you digest to keep you awake.
  • Important note: stop thinking about going on a diet! Everyone has their one treat that they can’t stay away from and you shouldn’t have to. Dieting can be hard on your body and mind which throws them out of sync completely. You don’t need to go on a diet to start or enhance your eating healthy habits.

Below is more information on HAES and intuitive eating:

Intuitive Eating

HAES

caption-arrow  Feature photo by Garry Knight

A mother and child fast asleep.
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The connection between sleep and sickness

Sleep leading to sickness

Recent studies have confirmed what most people kind of already knew; sleep is good for you. Too little sleep can be directly related to cardiovascular, endocrine, and immune function as well as a lot of other health issues related to a lack of sleep. In a long term sleep study, over 22,000 participants reported their sleeping patterns in parallel with their health from 2005 to 2012. This study found that getting six or less hours of sleep per day had a direct correlation with experiencing sickness of flu-like symptoms and that the more sleep people got, the less they faced these negative health outcomes.

Sleep should be on the agenda

A lack of sleep isn’t just important to bodily functions, it also sets the tone for the rest of the day and many people don’t realize how much sleep may determine their plans and activities. As mentioned earlier sleep can cause a plethora of negative health issues but even more so is the lifestyle that usually comes with not sleeping enough. Turns out, short sleepers are also more likely to have negative health behaviors like not exercising and poor nutrition which in the long run can be detrimental to health. Creating good sleeping habits can translate into other positive health behaviors because of the increased energy and productivity that accompanies being well-rested.

Sleep is serious business

An interesting point Dr. Sanjay R. Patel of the Center for Sleep and Cardiovascular Outcomes at the University of Pittsburgh makes is that “society does not stigmatize the person getting in their car and driving after only four hours of sleep the way it does the person driving after drinking, even though the risk to others on the road may be the same.” Meaning that a lack of sleep can be just as detrimental to motor function and cognitive skills as drinking, but is largely overlooked and the seriousness of the matter is rarely emphasized. He goes more in depth about just how neglected the science of sleep is by mentioning how little physicians usually discuss sleep with their patients due to the lack of training and attention given to sleep in medical school.

While sleep may still be a little bit of a mystery it is clear that adequate sleep is closely related to good health. Not getting enough sleep is not only bad for the body, but also makes it harder to create and sustain other healthy habits, so get those Z’s!

For the full article, click here.

caption-arrow  Feature photo by  Sima Dimitric