My online personal training coaching package gives you a double dose of results! I pair personal individualized training per your health and body goals with a 28 day meal plan that is customized for you unique preferences. My 1:1 personal training sessions include a custom workout plan, custom 28 day meal plan, daily email support, mobile access to the Brandi Jackson Wellness App, workout scheduling and nutrition recommendations to match your lifestyle health, fitness and body goals. Limited openings available.
Creating a healthy lifestyle with heart health in mindKatherine Hood
30 Minute FREE Presentation on Creating a Healthy Lifestyle, Long term Weight-Loss & Maintenance Strategies. This free presentation will be informative and additional time for Questions and answers.
I am Honored, Dr Ellis invited me (Katherine Hood) to do a free 30-minute presentation for her patients, and allowed me to offer it to my clients and the public. Swing by, bring a friend if you want information about how to establish a healthy weight, maintain it and strategies to keep the weight off, never having to diet again!
My online personal training coaching package gives you a double dose of results! I pair personal individualized training per your health and body goals with a 28 day meal plan that is customized for you unique preferences. My 1:1 personal training sessions include a custom workout plan, custom 28 day meal plan, daily email support, mobile access to the Brandi Jackson Wellness App, workout scheduling and nutrition recommendations to match your lifestyle health, fitness and body goals. Limited openings available.
Creating a healthy lifestyle with heart health in mindKatherine Hood
30 Minute FREE Presentation on Creating a Healthy Lifestyle, Long term Weight-Loss & Maintenance Strategies. This free presentation will be informative and additional time for Questions and answers.
I am Honored, Dr Ellis invited me (Katherine Hood) to do a free 30-minute presentation for her patients, and allowed me to offer it to my clients and the public. Swing by, bring a friend if you want information about how to establish a healthy weight, maintain it and strategies to keep the weight off, never having to diet again!
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
Stress Management is vital for the workforce as it can significantly affect their work-life balance, poor decision-making, constant fatigue, mental health, thinking patterns, productivity and overall well-being.
The ability to manage stress can be learnt through effective strategies, helping in:
- Improved focus
- Improved relationships
- Improved communication
- Improved moods
and better productivity at work.
To empower your teams with effective stress handling, book our workshops at samira@auraaimage.com/ nayanika@auraaimage.com or call us at +91 9958934766/ +91 7830222285
To know more about our services, kindly visit our website: https://auraaimage.com/corporate-services
Our Solution for a Leaner, Healthier and Happier Life. FullFITLifeFullFITLife
Why does most diets fail? What could make a lasting change to your body? Learn more in this video and visit www.fullfitlife.com for more information and to join a free community based on FIT Health, FIT Body and FIT Looks.
Self-care is a form of self-love. It's about accepting one's flaws and loving themselves. Self-care is taking care of one's own health. It is more about doing things you enjoy.
Good health is not just about healthy eating and exercise. It is also about having a good positive attitude, a positive self-image, and a healthy lifestyle. Physical fitness is not the single source of being healthy. Being healthy is being mentally healthy with emotional fitness. Being healthful should be one part of the whole lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Felling good and positive about yourself and taking care of your health is more important for your self-esteem and confidence.
Health is a state of complete physical, mental and social well-being for a healthy life cycle. A person requires having a well-balanced diet and has regular body exercise. Also, live in a properly secure house; get complete sleep, and good hygienic habits. So, how do we assure that we are taking all the right steps to have good health? What is right to maintain your body? Let’s spread awareness of the importance of health. In this blog, I share 10 tips to live a healthier life.
Drink more water:
Drinking water helps to maintaining a balance of body liquids. Your body is formed of about 60% water. The function of these physical liquids includes digestion, absorption, and creation of saliva, transportation of nutrients, and maintenance of body warmth.
Get enough sleep :
Sleep performs an important part in good health and well-being throughout the whole life. Getting proper and quality sleep at the right times can improve and protect mental health, physical health, and quality of life.
What to do When You Can't Seem to Lose Weight: Midlife Weight GainPamela Brown
Weight gain, especially during your 40's and 50's, is partly emotional. Learn a very important aspect of the weight management game and why it's important in weight control.
My Online Holistic Nutrition Evaluation + Coaching Single Session is great for identifying dietary risks that may be impacting your physical and emotional health outcomes including symptoms for low energy, mood swings, bloating, diabetes, heart disease, high cholesterol, high blood pressure, constipation, acne, eczema, PCOS, Depression, or Anxiety. The Holistic Nutrition Evaluation is the best way to target physical health symptoms by learning which foods you’re eating; put your health and wellness at risk. The Holistic Nutrition Evaluation Coaching Single Session is customized to the client’s individual dietary habits with real-life easy to use suggestions and nutrition planning.
Every year, we spend millions of dollars on healthcare and beauty systems. Our days begin with teeth brushing, hair combing, and perhaps even exercise. Even if there are still many who need persuading or incentivizing towards participating in such routines, there is a general consensus that these self-care rituals are good for us.
But when it comes to our emotional health, we are taught from a young age to “get over” our feelings, and yet in reality most of us just stockpile them, carrying their weight throughout life.
Emotional Obesity will teach you how to become aware of our feelings and to subscribe to the habit of daily rituals for our emotional health, just as we have for our physical health.
In this presentation you will find out how you can discover your core strengths and break with disturbing patterns, using the proven Core Quadrant method. Find out more: www.healthsavvies.com/power-of-you
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
Stress Management is vital for the workforce as it can significantly affect their work-life balance, poor decision-making, constant fatigue, mental health, thinking patterns, productivity and overall well-being.
The ability to manage stress can be learnt through effective strategies, helping in:
- Improved focus
- Improved relationships
- Improved communication
- Improved moods
and better productivity at work.
To empower your teams with effective stress handling, book our workshops at samira@auraaimage.com/ nayanika@auraaimage.com or call us at +91 9958934766/ +91 7830222285
To know more about our services, kindly visit our website: https://auraaimage.com/corporate-services
Our Solution for a Leaner, Healthier and Happier Life. FullFITLifeFullFITLife
Why does most diets fail? What could make a lasting change to your body? Learn more in this video and visit www.fullfitlife.com for more information and to join a free community based on FIT Health, FIT Body and FIT Looks.
Self-care is a form of self-love. It's about accepting one's flaws and loving themselves. Self-care is taking care of one's own health. It is more about doing things you enjoy.
Good health is not just about healthy eating and exercise. It is also about having a good positive attitude, a positive self-image, and a healthy lifestyle. Physical fitness is not the single source of being healthy. Being healthy is being mentally healthy with emotional fitness. Being healthful should be one part of the whole lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Felling good and positive about yourself and taking care of your health is more important for your self-esteem and confidence.
Health is a state of complete physical, mental and social well-being for a healthy life cycle. A person requires having a well-balanced diet and has regular body exercise. Also, live in a properly secure house; get complete sleep, and good hygienic habits. So, how do we assure that we are taking all the right steps to have good health? What is right to maintain your body? Let’s spread awareness of the importance of health. In this blog, I share 10 tips to live a healthier life.
Drink more water:
Drinking water helps to maintaining a balance of body liquids. Your body is formed of about 60% water. The function of these physical liquids includes digestion, absorption, and creation of saliva, transportation of nutrients, and maintenance of body warmth.
Get enough sleep :
Sleep performs an important part in good health and well-being throughout the whole life. Getting proper and quality sleep at the right times can improve and protect mental health, physical health, and quality of life.
What to do When You Can't Seem to Lose Weight: Midlife Weight GainPamela Brown
Weight gain, especially during your 40's and 50's, is partly emotional. Learn a very important aspect of the weight management game and why it's important in weight control.
My Online Holistic Nutrition Evaluation + Coaching Single Session is great for identifying dietary risks that may be impacting your physical and emotional health outcomes including symptoms for low energy, mood swings, bloating, diabetes, heart disease, high cholesterol, high blood pressure, constipation, acne, eczema, PCOS, Depression, or Anxiety. The Holistic Nutrition Evaluation is the best way to target physical health symptoms by learning which foods you’re eating; put your health and wellness at risk. The Holistic Nutrition Evaluation Coaching Single Session is customized to the client’s individual dietary habits with real-life easy to use suggestions and nutrition planning.
Every year, we spend millions of dollars on healthcare and beauty systems. Our days begin with teeth brushing, hair combing, and perhaps even exercise. Even if there are still many who need persuading or incentivizing towards participating in such routines, there is a general consensus that these self-care rituals are good for us.
But when it comes to our emotional health, we are taught from a young age to “get over” our feelings, and yet in reality most of us just stockpile them, carrying their weight throughout life.
Emotional Obesity will teach you how to become aware of our feelings and to subscribe to the habit of daily rituals for our emotional health, just as we have for our physical health.
In this presentation you will find out how you can discover your core strengths and break with disturbing patterns, using the proven Core Quadrant method. Find out more: www.healthsavvies.com/power-of-you
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These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
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Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
3. STRESS & YOUR HEALTH
Beforewegetintoself-care,weneedtotalkabouttheconsequencesofnottaking
careofourselves.AndthatisSTRESS.
S t r e s s i s s n e a k y .
Sometimesyoudon’tevenknowthatyou’refeelingituntilyourealizethatyourbreath
isshallowandquick,oryoufeelatensionheadachecomingon.
Thetruthis,somestressisnormal(andevengood)…butchronicstresscancausea
lotofdamagetoyourbody.
Itcanwreakhavoconyourhormones,makingyougainweight(especiallytheunhealthy
abdominalfat).
Anditcanalsotakeamajortollonyourhealth,pavingthewayforillnessanddisease.
Scientistsareconstantlylearningmoreallthetimeabouthowstresscanimpactyour
health.
It'sneverbeenabigsecretthatstresscausesillness,butuntilrecently,itwasnever
clearHOWitplayedarole.
STRESS&INFLAMMATION
Butnowitseemsprettyclearthat"chronicpsychologicalstress"canaffectyour
body'sabilitytoregulateitsinflammatoryresponse.That’sbecauseoneofyourbody’s
keystresshormones–cortisol–alsoplaysaroleincontrollinginflammation.
Asyoulikelyknow,inflammationisassociatedwithpracticallyeverydiseaseprocess
affectingourbodies!
Inflammationhasbeentiedtoimpairedimmunity,heartdisease,diabetes,cancer,and
more.
WILCOX WELLNESS & FITNESS
5. S T R E S S A N T I D O T E
Breathe
Away
Stress
Yourbreathisanincrediblypowerful
tooltocombatstress.It’sso
importantthatit’sworthtaking
severalshort“breathingbreaks”aday.
Deepbreathinghelpsresetyour
autonomicnervoussystem–the
systemthatcontrolsyourautomatic
functionslikeyourheartbeat,blood
pressure,swallowing,etc.–intoa
calmerspace.
Itonlytakes4-5minutestofeelmore
relaxedandlessstressed!
Breathworkisafoundationalelement
ofself-care. Onceyoumasterthe
techniques,youcancontrolyour
stressresponseanywhereyouarein
theworld-youjustneedyourbreath.
We'veincluded3techniquestohelp
getyoustartedwithyourbreathing
practice:onefordeepbreathing,one
forrelaxation,andanotherforenergy.
WILCOX WELLNESS & FITNESS
14. 17 TIPS TO SUPERCHARGE
YOUR SLEEP
01
STAY AWAY FROM CAFFEINE,
ALCOHOL, AND OTHER DRUGS
Caffeine, alcohol, and nicotine can
drastically affect the quality of your
sleep. (Not to mention they can also
increase anxiety and stress.)
Try to avoid anything containing
caffeine for at least 4-6 hours before
bed. Caffeine is found in coffee, tea,
soda, chocolate, some pain relievers,
and even drinks like kombucha. Check
your labels to be sure.
While at first, alcohol might make you
feel tired, a few hours later you could
experience a rebound effect, leaving
you tossing and turning at night. Try
not to drink for at least 4 hours before
you go to bed.
You know all about the health hazards
of smoking, but did you know that
nicotine is a stimulant? It can rev you
up, making it hard to go to sleep.
02
AVOID EATING BEFORE BED
Try to finish your last meal of the day
several hours before bedtime, and
steer clear of foods that cause you
indigestion.
If you get hungry at night, snack on
lighter foods that you know won't
disturb your sleep. Since we all have
different digestive triggers, this list of
foods will be individual to you.
03
DRINK (WATER) IN
MODERATION
Try not to down a huge glass of water
shortly before bed, because chances
are you’ll have to get up at least once
in the night to go to the bathroom. Be
sure you get all of your water in earlier
in the day.
04
WORK OUT EARLIER IN THE DAY
While regular exercise will help you
sleep better, working out too close to
bedtime can make it harder to fall
asleep. That’s because your body
secretes the stress hormone cortisol to
help power you through your workout.
Whenever possible, try to finish up
your workout at least three hours
before bed.
05
SET A REGULAR BEDTIME
This helps set your body’s internal
clock to have normal waking/sleeping
times.
Do your best to stick with this bedtime
every night (even weekends). This will
keep you on track during the week
and avoid that overtired Monday
morning feeling!
WILCOX WELLNESS & FITNESS
15. 06
CREATE A NIGHTTIME ROUTINE
Our bodies love to get on a schedule.
Creating a routine that you follow
every night will help set up cues that
it’s time to go to bed, signaling your
body that it’s time to wind down.
Read, take a relaxing warm (not too
hot or cold) shower or bath, meditate /
pray, and enjoy relaxing time with
your family – and avoid anything that
makes you stressed!
07
AVOID SCREEN TIME
Screens (phone, TV, tablet, computer)
emit blue light, which can delay the
release of melatonin, your body's
sleep-inducing hormone. Try not to
spend much time with your eyes
focused on them before bedtime.
If screen time is a must, you can
download a blue-light-blocking app or
use glasses that block blue light.
WAIT UNTIL YOU'RE TIRED
08
Forcing yourself to sleep before you
feel physically tired can lead to
frustration and stress, which makes it
even harder to fall asleep.
If you’re still feeling wide awake after
being in bed for 20 minutes, get up
and do something restful (like read)
until you’re sleepy.
WILCOX WELLNESS & FITNESS
16. 12
BYE BYE, CLOCK!
Place your bedside clock where you
can’t see it.
This is for two reasons: the light it
emits can keep you awake, and if you
are having a hard time sleeping,
seeing it tick away the time also can
make you feel stressed.
13
SOAK UP THE SUN
Natural sunlight during the day is a
must whenever possible, to help
reinforce your body’s circadian
rhythms.
Try to get some sunlight as early in the
morning as you can, and if you work
during the day, try to sneak out at
lunchtime to soak in some rays.
14
SAY NO TO LATE NAPS
Midday power naps (avoiding the
deep sleep phase!) can be a great way
to recharge.
But if you enjoy naps, make sure you
take it earlier in the afternoon vs. later.
Napping too late in the day can
reduce your body’s drive for sleep and
make it more challenging to fall
asleep when bedtime rolls around.
09
SET THE STAGE
Make sure your bedroom is inviting: it
should be cool (between 60 and 67
degrees), dark, and quiet.
Some people find that white noise –
either a fan, sound machine, or phone
app – helps them sleep.
Eliminate anything that could be
stressful or wake you up. If your pet
keeps you up at night, consider having
them sleep in another room.
It also can help to clear your bedroom
of clutter.
Is your mattress comfortable? They
need replacing every 10 years or so.
How about your pillow(s) and
blankets? Is it time to upgrade?
10
DIM THE LIGHTS
A few hours before bed, turn down the
lights to avoid stimulating your body’s
“awake” response.
11
JOURNAL
Some people find that writing about
the day's wins and worries helps them
destress, while others keep a journal of
the things for which they are grateful.
Others find that writing a list of to-do's
for the next day helps them relax.
Experiment!
WILCOX WELLNESS & FITNESS
17. 15
SLEEP-BOOSTING SUPPLEMENTS
Calming herbal teas containing
chamomile can help you wind down
before bed – just make sure they aren't
too hot, as your body likes to be cool
when it sleeps.
If you absolutely can’t get to sleep on
a regular basis, ask your doc or
pharmacist about taking supplements
such as magnesium or melatonin,
which help some people get to sleep.
17
ASK YOUR DOC
If you still are having problems falling
asleep or staying asleep – or you feel
tired during the day even though you
thought you slept enough – it's worth
checking with your doctor.
Sometimes health conditions such as
restless leg syndrome or sleep apnea
can interfere with sleep. And if you've
ever had a job with shift work, you
could have a circadian rhythm
dysfunction.
16
KEEP AT IT
If your body's sleep cycles have been
off for a while, it might take a while to
see major improvements.
Try to be patient – stress is the enemy
of sleep!
WILCOX WELLNESS & FITNESS
18. You wake up feeling energized, with
fewer aches and pains.
Your immune system gets a boost,
helping you fight off colds and illness.
You have lower risk of developing serious
conditions such as diabetes and heart
disease.
Your skin will have fewer breakouts.
Researchers believe this has to do with
the regulation of hormones in your body.
Your eyes are clearer and your overall skin
condition improves, looking smoother
and less wrinkled, because your body has
adequate repair and recovery time.
You have fewer cravings. When you are
well-rested, your body has better control
over your hunger hormones (leptin and
ghrelin).
Your focus and memory improve,
boosting your performance and reducing
your risk of getting injured.
You’re happier! Research shows that
when you get enough sleep, your mood
improves and stress levels drop.
YOUR BODY ON SLEEP:
AMAZING!
Getting 7-8 hours of quality sleep every
night makes a HUGE difference in how
you move, feel, and live!
CHECK OUT THESE BENEFITS:
WILCOX WELLNESS & FITNESS
22. REDISCOVER
YOUR FOCUS
CALM YOUR MIND
Find your why
Havingalarger
purposeinyour
lifecanhelpput
stressin
perspective.
Youmightfind
youhavemore
thanone“why”
–itcouldbe
yourfamily,your
health,orsome
othergoal.
Listentothevoiceinyourheadandbeawareof
whatit’stellingyou.Isitrepeatingstressful
thoughtsorphrasesthroughouttheday?That’s
onebigclue.
Everyonceinawhile,doaquickbodyscan:is
yourjawclenched?Areyourshoulderstight?Are
youholdingyourbreath?
Youoftenfeelfullofdread,sadness,oranger,
andwonderwhynooneelseisgettingwiththe
(your)program.
Overtime,stresscanbecomesuchahabitthatit
startstofeelnormal.
Howdoyouknowifstresshasbecomeawayof
life?
Ifthesesoundfamiliar,it’stimetoconsidermaking
somemindsetshifts.
Positive self-talk
Turnnegative
thoughtsinto
positiveones.
Example:
insteadof
thinking,“Today
istheworst…
Organize your time
Learnto
manageyour
timemore
effectively.Try
notto
overcommit.
Breakdownbig
problemsinto
I'mnevergoingtogeteverything
done,”tellyourself,“Icanhandle
thisifItakeitonestepatatime.”
smallerparts.Takeonestepata
time,insteadoftryingtotackle
everythingatonce.
WILCOX WELLNESS & FITNESS
23. POSITIVE VIBES ONLY
SOOTHE YOUR
SPIRIT
Create a practice
Setaregular
“positivity”
practice:read
upliftingbooks,
pray,meditate,
orwatch
inspirational
videosonadaily
basis.
Have fun
Maketimefor
hobbies,
interests,and
relaxation.
You'llcome
awayfeeling
rechargedand
Itinvolvessettingclearboundaries–bothfor
yourselfandothers–andmakingtimeforthe
peopleyoulove.Playingwithyourdog,hugginga
lovedone,orthesimpleactofhelpingsomeone
willallhelptoreduceyourstresslevels!
Keepapositiveattitude–butalsoacceptthat
therearethingsbeyondyourcontrol.
Surroundyourselfwiththingsthatliftyouup,and
saynotothingsthatyouknowwillcreatestress.
Takingcareofyourspiritmeanstakingcareofthe
thingsthatareinyourownbestinterest.
Tune out
Streamsome
chillmusicoran
inspirational
podcasttogive
youamental
"timeout"when
dealingwith
roadrageor
otherstressful
events.
readytotacklenaggingproblems.
WILCOX WELLNESS & FITNESS
24. EAT
How you nourish yourself has a powerful effect on how
you feel. When you eat better, you train better, and when
you train better, you feel better, and the cycle continues.
When you make the effort to feed your body nourishing
foods, it will reward you with better health, fewer aches
and pains, and happier moods!
Cooking your own meals is a great way to take excellent
care of yourself. One study showed that people who ate
regular home-cooked meals ate more fruits and
veggies, and were more likely to have a healthy body fat
level and not be overweight.
C O O K
Eating a whole foods-based diet that contains healthy
fats and natural, organic proteins is the cornerstone for a
body that feels great! Aim for a colorful diet: leafy greens,
blueberries, omega 3s (found in salmon and flaxseed),
beets, oranges, and probiotics.
E A T F E E L - G O O D F O O D S
Enjoy some dark chocolate in moderation. Studies
show it may help keep blood sugar in check, battle
anxiety and inflammation, and that its antioxidant
content might help prevent disease.
C H O O S E C H O C O L A T E
Focus on nourishing yourself well by keeping it simple
and focusing on the Habits for Massive Impact.
N O U R I S H
WILCOX WELLNESS & FITNESS
25. Aim to drink half your body weight in fluid ounces of
water daily. Flooding your body with enough water
helps with brain function, boosting your mood,
improving your physical performance, keeping your
digestive system happy, and preventing headaches...
plus, it can even help with weight loss.
H Y D R A T E
F O R H E A L T H
Drinking more water helps to clear your skin and give
you a healthy glow. Not only that, but it can cut down on
aches and pains associated with dehydration.
I N F U S E Y O U R S K I N
F R O M W I T H I N
Did you know that drinking green tea can help you feel
calmer and happier? Matcha green tea contains an
energy-boosting adaptogen that helps promotes
alertness... while at the same time promoting calmness!
Brew a cup to avoid the dreaded afternoon slump.
T R Y T E A F O R
H A P P I N E S S
This trendy fermented drink contains lots of good-for-
you ingredients that help improve your gut health. But
that's not all... it also contains lots of B vitamins, which
can help boost your mood!
K O M B U C H A L O V E
WILCOX WELLNESS & FITNESS
26. DO
Participating in life and stepping outside your comfort
zone will go a long way toward boosting your
happiness quotient.
Explore a new store, visit an art exhibit, sit down and
journal at a coffee shop. A change of scenery will do
you good!
T A K E Y O U R S E L F O N
A D A T E
Try a new activity: try kayaking or boxing. Grab some
friends and go on a hike.
P L A N A N A D V E N T U R E
Treat yourself to some downtime with a movie or a
quirky Netflix show you've been wanting to see.
HOG THE REMOTE
Make a playlist of your fave songs and turn it up!
GET YOUR GROOVE ON
Expand your mind: take a class, learn a language, pick
up a musical instrument.
LEARN SOMETHING
Studies show that being outdoors helps calm our mind
and lift our spirits!
G O O U T S I D E
WILCOX WELLNESS & FITNESS
27. BE
Taking some time to slow down and just "be" can help
recharge your internal batteries and reduce stress.
Aim for 7 to 8 hours a night. Create a restful before-bed
routine that signals your body it's bedtime, and avoid
electronics for 1-2 hours before you lie down.
S L E E P
Dry skin brushing before you shower each day helps to
care for your body's largest organ. It sloughs dead skin
cells AND revs up blood circulation. Simply brush your
skin with a natural-bristle brush and then shower off.
Be sure to slather on the moisturizer post-shower.
L O V E T H E S K I N
Y O U ' R E I N
Treat yourself to a spa treatment: get a massage or
pedicure.
P A M P E R Y O U R S E L F
Try diffusing essential oils. Some oils have been shown
to stimulate happy feelings and make you feel more
energized: lemon, orange, peppermint and jasmine.
E S S E N T I A L O I L S
Pour 1-2 cups of Epsom salts into a warm bath and
enjoy a relaxing soak! Be sure to drink a little extra
water when you're done.
E P S O M S O A K
WILCOX WELLNESS & FITNESS
28. BE, PART 2
Most of the time we smile because we're happy, but
studies also show that the act of smiling can actually
make you feel happier and put you in a better mood.
S M I L E
Does the little voice in your head constantly criticize
you and talk to you in a tone that you would never use
with another person? Tell it to back off and give
yourself some credit.
C U T Y O U R S E L F
S O M E S L A C K
On the other hand, do you need a talking-to about
upgrading areas of your life? Do you need a lecture
about getting out of your comfort zone? Maybe it's time
to show yourself a little tough love. No one can take
you to the next level but you.
T O U G H L O V E
This is a simple and easy way to pamper yourself: put
your favorite sheets on your bed and take a shower just
before bedtime. When you crawl between the sheets ...
bliss!
C H A N G E Y O U R
S H E E T S
WILCOX WELLNESS & FITNESS
29. CONNECT
More and more, researchers are finding that our social connections are a vital part of our overall
wellness. Taking time to connect with others will pay off in improved health and happiness!
Send a message to a friend, former coworker, or family
member you haven't seen in a while.
S U R P R I S E A N O L D
F R I E N D
Buy a box of pretty cards and send a thank you note
every day until the box is empty. You can thank former
teachers, classmates, friends, mentors, or anyone else
you can think of who has inspired you along the way.
Let them know exactly why you are grateful for them!
S A Y T H A N K Y O U
Next time you're out running errands, make it a point to
pay a compliment or say "hello" to at least one person
you don't know.
C O M P L I M E N T A
S T R A N G E R
If you want to meet new people, put yourself in places
to make it happen. Join a Meetup group, take a class,
or attend a community event and give yourself a
chance to mingle
J O I N A N E W G R O U P
WILCOX WELLNESS & FITNESS
30. REFLECT
Taking time for yourself can keep you on-track with
your fitness lifestyle.
If you find yourself constantly rushing, chances are
you're not focusing on the present. If you slow down,
you'll feel less stressed... and chances are you'll
actually get where you're going more quickly because
you're paying more attention!
S L O W D O W N
Take 10 to 15 minutes a day to journal your thoughts
and feelings. Often you'll find solutions to problems
before they ever arise!
J O U R N A L
Find 3 affirmations that resonate with you (examples: "I
am healthy," "I am strong," or "I deserve happiness") and
repeat them throughout the day.
A F F I R M A T I O N S
Make time to read books and articles that challenge
and motivate you.
F I N D I N S P I R A T I O N
Take 5 to 10 minutes during the day to focus on just
one thing: your breath. This will instantly relax you and
help stave off anxiety.
M E D I T A T E / B R E A T H E
WILCOX WELLNESS & FITNESS