According to the Cleveland Clinic, here are 3 health trends to consider adopting into your daily routine. They range from ‘exercise snacks’ to adding little ‘sprinkles of joy’ into your life.
The Clinic asked medical professionals which wellness activities they believed individuals should consider adding into their daily routine. The following are three healthy habits trends:
#1: Set healthy boundaries in your relationships.
Create healthy boundaries in your relationships, if you're experiencing emotions of exploitation, contempt, or indifference, advises psychologist Chivonna Childs, PhD.
We must establish limits in order to safeguard our mental health, she argues. "By establishing boundaries, we show others how to treat us."
Here’s what Dr. Childs recommends:
Practice saying "no." Keep in mind that you have the freedom to refuse anything that goes against your values or makes you feel uncomfortable; also, depending on the connection, you are not necessarily required to provide a reason.
"No" is a full phrase, according to Dr. Childs.
Some additional insights:
Understand manipulation.
When someone attempts to convince you that your emotions aren't real or that something didn't happen the way you believe it did, they are gaslighting you.
Allow no disrespect.
Leave the situation if you don't like how someone is treating you. Make it clear to them that you will not tolerate being treated disrespectfully.
Put your privacy first.
Even if you're in a relationship, you have the right to privacy whenever and whenever you want it.
We all need alone time, according to Dr. Childs. It is a component of self-care. Don't be hesitant to express your preferences for behavior and how you want to be treated in any relationship.
Dr. Childs counsels, "Be honest with each other about your values." Discuss what each of you needs from the other, what is working, and what is not.
Setting limits may be difficult, both for you and the other person in the relationship, Dr. Childs cautions.
Some individuals won't like it when we create limits since they can no longer abuse us, she claims.
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#2: Adopt ‘exercise snacks’.
Making time for exercise may be challenging, particularly if you have a hectic schedule and are not a regular exerciser. It could seem tough to get the necessary 150 minutes of exercise each week if you don't already have a program in place.
Endocrinologist Shirisha Avadhanula, MD, adds that hearing that you need to exercise for 30 minutes a day might be overwhelming if you're just getting started. However, a little really does go a long way, as the saying goes. Add what she refers to as "workout snacks" to your regular regimen.
Dr. Avadhanula defines an ‘exercise snack’ as 15 minutes of exercise twice a day throughout the week. "Let's take the scenario where you have a desk job and receive an hour for lunch.
You may exercise moderately during the last 15 minutes of your lunch break, then repeat the process at the conclusion of the workday.
That suggests 150 minutes of weekly activity may be achieved by exercising for 15 minutes twice a day for five days a week.
However, what exactly is "moderate-intensity exercise"? It is any physical activity that increases your heart rate and causes you to perspire, according to the U.S. Centers for Disease Control and Prevention (CDC).
That may be pulling a lawnmower, going for a fast walk, riding your bike, doing a brief aerobic circuit, etc. Did you know the naturally occurring anthocyanins in tart cherries help to reduce joint pain and muscle soreness? Consider adding Cherry capsules for joint pain.
#3: Focus on lifestyle and health first.
Adopting a new diet or looking for strategies to improve your health might be stressful. You can get disheartened if your eating habits aren't flawless, or you might become so committed to a certain eating approach—such as adopting plant-based or keto—that any departures from it make you feel like a failure.
Dietitian Devon Peart, MHSc, BASc, RD, advises you to put less focus on categorizing yourself as a certain kind of eater going forward. According to her, having rigid eating habits might cause feelings of guilt or inferiority, such as "I didn't do it properly" or "I couldn't keep to it."
For instance, it's OK to sometimes eat fish if you consider yourself to be a vegetarian. Don't panic if you sometimes eat something heavy in carbs, even if you're attempting to stick to the keto diet.
Focusing on overall health rather than achieving a certain weight is another aspect of this more flexible strategy, which is beneficial. According to Peart, "I believe that's occurring to some level with the body positivity movement and having greater self-acceptance."
Try to be as realistic as you can when you change your daily habits. Instead of setting a target weight on the scale, make a commitment to increase your intake of veggies, cut down on sweets, or start exercising for 10 minutes each day.
Make sure your objectives are doable and reasonable, and above all, be nice to yourself if you make mistakes.
"Progress above perfection," argues Peart.
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