The Influence of Emotions on Physical Health

Have you ever noticed how your emotions can affect the way you feel physically? The mind-body connection is a two-way street, where our emotions can have a direct impact on our physical health. Stress, for instance, can manifest itself in various ways, from tense muscles and headaches to digestive issues and compromised immune function. When we experience negative emotions like anger, fear, or sadness, our bodies respond with a cascade of physiological changes. On the other hand, positive emotions such as joy, love, and gratitude can have a healing effect, promoting relaxation, improving cardiovascular health, and boosting our immune system. Taking care of our emotional well-being through techniques like therapy, journaling, gentle yoga, and engaging in activities that bring us joy is crucial for maintaining optimal physical health. 

The Power of Positive Thinking

Our thoughts have an immense influence on our perception of the world and can shape our experiences. Positive thinking goes beyond mere optimism—it’s about cultivating a mindset that empowers us to navigate life’s challenges with resilience and grace. Research suggests that positive thinking can have a profound impact on our overall well-being. When we approach situations with a positive mindset, we tend to have lower stress levels, improved immune function, and better coping mechanisms. By reframing negative thoughts, practicing gratitude, and focusing on our strengths, we can harness the power of positive thinking to create a ripple effect of well-being in both our mind and body. 

Practices for Mind-Body Harmony: Yoga and Meditation

Yoga and meditation have been practiced for centuries and are renowned for their ability to enhance the mind-body connection. Yoga, with its gentle movements, breathwork, and focus on mindfulness, helps us become more in tune with our bodies. It increases flexibility, strength, and balance while promoting relaxation and reducing stress. The deliberate integration of movement, breath, and mental focus creates a harmonious union between the mind and body. 

Similarly, meditation is a powerful tool for cultivating mindfulness and deepening the mind-body connection. By bringing our attention to the present moment and observing our thoughts and sensations without judgment, we can develop a heightened awareness of our body and the subtle signals it provides. Practicing meditation regularly has been linked to reduced stress, improved emotional well-being, and increased resilience. It can help us tap into our inner wisdom, fostering a sense of calm and equilibrium. 

The mind-body connection is a fascinating realm waiting to be explored. Understanding the influence of emotions on our physical health, embracing the power of positive thinking, and integrating practices like yoga and meditation into our lives can lead to a profound transformation in our well-being. By nurturing our minds and bodies in harmony, we unlock our true potential and embark on a journey of self-discovery and self-empowerment. Take a moment each day to tune into yourself, appreciate the intricate connection between your mind and body, and embrace the beauty of this remarkable synergy. 

Our needs change not only with the seasons but also with our cycles. It can seem daunting to adjust your routine and diet four times a month, but like anything, it gets easier with practice. And the benefits far outweigh the effort it takes to live in harmony with your cycle. 

In this blog, we’ll explore the different stages of the menstrual cycle and provide exercise options, dietary tips, ways to work with your cycle, and tips for effectiveness at work during each phase. 

Menstrual Phase: 

During the menstrual phase, hormone levels drop, leading to the shedding of the uterine lining and the start of your period. It’s essential to listen to your body during this phase, as energy levels can be lower, and discomfort may arise. Gentle exercise options that focus on relaxation, stretching, and light movements can be beneficial.  

Try activities such as: 

• Yoga or Pilates: These practices promote flexibility, reduce cramps, and enhance relaxation through gentle movements and deep breathing. 
• Walking: Engaging in low-intensity walks can boost circulation, relieve bloating, and improve mood without placing excessive strain on the body. 
• Light strength training: Incorporate resistance training using bodyweight exercises or light dumbbells to maintain muscle tone and support overall strength. 

Dietary Tips:  

Focus on foods rich in iron, such as leafy greens and lean proteins, to replenish lost nutrients. Include anti-inflammatory foods like turmeric and ginger to help reduce cramps and discomfort. 

Work Tips:  

During this phase, prioritize self-care and allow yourself sufficient rest. Plan your workload accordingly, aiming for tasks that require less physical and mental exertion. Take breaks when needed, practice mindfulness, and ensure you stay hydrated. 

Follicular Phase: 

The follicular phase occurs after menstruation and lasts until ovulation. Hormone levels, particularly estrogen, start to rise, providing an energy boost and improved focus. This is an ideal time to engage in activities that enhance endurance, aerobic capacity, and overall performance.  

Consider the following exercise options: 

• Cardiovascular exercises: Jogging, cycling, swimming, or dance workouts can help improve cardiovascular health, endurance and mental clarity. 
• High-intensity interval training (HIIT): Incorporate short bursts of intense exercise followed by brief recovery periods to enhance fat burning, stamina, and overall fitness. 
• Group classes: Joining group fitness classes or team sports can be a great way to stay motivated, engage socially, and challenge yourself physically. 

Dietary Tips:  

Include complex carbohydrates such as whole grains, legumes, fruits, and vegetables to support sustained energy levels. Additionally, focus on incorporating foods rich in B vitamins, magnesium, and antioxidants to help combat potential mood swings and support overall well-being. 

Work Tips: 

Leverage your increased focus and energy levels during this phase to tackle complex tasks, brainstorm ideas, and engage in collaborative projects. Set ambitious goals and plan your schedule accordingly, as you’ll likely have the mental stamina to accomplish more. 

Ovulatory Phase: 

The ovulatory phase occurs when an egg is released from the ovary and typically lasts around 24 to 48 hours. Estrogen levels peak during this phase, increasing energy, motivation, and the desire to connect with others.  

Opt for exercise options that enhance power, agility, and social engagement: 

• High-intensity workouts: This is the time to push yourself physically. Engage in challenging workouts like sprints, circuit training, or kickboxing to maximize your power and strength potential. 
• Dance classes: Channel your charged-up social battery and confidence into dance classes like Zumba or hip-hop, which promote coordination, self-expression, and fun. 
• Partner exercises: Engage in activities that involve teamwork, such as partner yoga, doubles tennis, or rock climbing, to foster connection and enhance motivation. 

Dietary Tips:  

Consume foods rich in omega-3 fatty acids, such as fatty fish or chia seeds, to support brain health and reduce inflammation. Additionally, prioritize foods with a high water content to stay hydrated and support optimal hormone function. 

Work Tips:  

Leverage your enhanced communication skills and confidence during this phase to build relationships, network, and collaborate. Engage in presentations, team meetings, and negotiations, as your ability to articulate ideas effectively is heightened. 

Luteal Phase: 

The luteal phase occurs after ovulation and lasts until the start of your next menstrual cycle. Hormone levels, including progesterone, rise during this phase, which may lead to increased fatigue, bloating, and mood fluctuations. 

Opt for exercise options that promote stress reduction, stability, and gentle movement: 

• Low-impact exercises: Engage in activities like swimming, walking, hiking, cycling, or using an elliptical machine to minimize joint stress while maintaining cardiovascular fitness. 
• Yoga and meditation: These practices can help reduce stress, improve flexibility, and promote a sense of serenity and stability. 
• Strength training with lighter weights: Focus on higher repetitions and lighter weights to maintain muscle tone without placing excess strain on the body. 

Dietary Tips:  

Emphasize foods that stabilize blood sugar levels, such as complex carbohydrates and protein-rich sources like legumes and lean meats. Additionally, include foods rich in calcium and magnesium to support muscle relaxation and combat premenstrual symptoms. 

Work Tips:  

During this phase, concentrate on tasks that require attention to detail, organization, and planning. Take advantage of your analytical and focused mindset to complete administrative work, financial tasks, or strategizing. 

Women are cyclical beings. Our needs, energy, focus, and hormones all fluctuate like the seasons. By aligning our exercise routines, diet, work strategies, and self-care practices with the different stages of our menstrual cycle, we can enhance our physical performance, improve our overall well-being, and maximize our productivity.  

Remember to listen to your body, honor its needs, and adapt your approach accordingly. Embrace the power of your menstrual cycle, and let it become a guiding force toward achieving your health, fitness, and professional goals. Your menstrual cycle can either be a burden or a superpower.  

Protein is an essential macronutrient that is necessary for the growth, repair, and maintenance of muscles, bones, and other tissues in the body. Women require an adequate amount of protein in their diet to support various physiological functions and maintain optimal health. The amount of protein that women need per day can vary based on several factors such as age, activity level, and overall health status. 

The Bare Minimum 

According to the Dietary Reference Intakes (DRI) set by the Food and Nutrition Board, the recommended daily intake (RDI) of protein for adult women is 0.8 grams of protein per kilogram of body weight per day. This means that an average sedentary woman weighing 65 kg, or 143 pounds, would require 52 grams of protein per day. However, this is just a general guideline, and the actual protein requirements of an individual woman may differ based on various factors. 

Individual Protein Needs 

Age is a significant factor that influences protein requirements in women. During different stages of life, the body goes through several physiological changes, and protein needs may vary accordingly.  

Pregnancy & Lactation Protein Needs 

For instance, during pregnancy and lactation, women require higher amounts of protein to support fetal growth and milk production for their growing babies. The RDI of protein for pregnant women is 1.1 grams of protein per kilogram of body weight per day, while lactating women require 1.3 grams per kilogram of body weight per day. 

Age Factor 

Similarly, as women age, the body undergoes changes that can impact protein requirements. Older women may require higher protein intakes to maintain muscle mass and bone density. The International Osteoporosis Foundation recommends a daily protein intake of 1.0-1.2 grams per kilogram of body weight for women over 50 years old to reduce the risk of fractures. That’s about 65-78 grams of protein for a 145 pound woman. 

Activity Level 

Activity level is another important factor that affects protein requirements. Women who engage in moderate to high-intensity physical activity or resistance training require more protein to repair and rebuild muscles. The American College of Sports Medicine recommends a protein intake of 1.2-1.7 grams per kilogram of body weight for active women. 

Heart Health 

Getting enough protein in your diet is imperative to heart health. One study showed that women who ate more protein, about 110 grams per day, were 25% less likely to suffer from heart disease than those who ate less protein, about 68 grams per day. 

How to Get Enough Protein 

While meeting protein requirements is crucial for optimal health, many women may struggle to get enough protein from their diet. Incorporating protein-rich foods in every meal is an excellent way to ensure adequate protein intake.  

Good sources of protein include: 

• Lean meats 
• Poultry and fish 
• Eggs 
• Dairy products 
• Legumes 
• Nuts 
• Seeds 

Women who follow a vegetarian or vegan diet can obtain protein from plant-based sources such as:  

• Soy products  
• Quinoa 
• Lentils 
• Beans 

What about supplements? 

In addition to whole foods, protein supplements such as whey protein, casein protein, and plant-based protein powders can also be useful in meeting protein requirements. However, it is essential to choose high-quality supplements from reputable brands and consult a healthcare professional before using them. NeoraFit Plant-Based Protein Powder is a great source of protein and an easy way to supplement your protein intake to hit your protein goals. 

The amount of protein that women need per day can vary based on age, activity level, and overall health status. While the general guideline is 0.8 grams of protein per kilogram of body weight per day, women may require more or less depending on their individual needs. Incorporating protein-rich foods in every meal and using high-quality protein supplements can help women meet their daily protein requirements and maintain optimal health. 

What Is It?

The therapy involves exposing the body to extremely cold temperatures for a brief period of time, usually through the use of a cold shower, ice bath or cryotherapy chamber. While the idea of exposing oneself to such low temperatures may seem counterintuitive, research has shown that cold exposure therapy can offer a wide range of benefits.

What Are the Benefits?

One of the primary benefits of cold exposure therapy is its ability to reduce inflammation throughout the body. Inflammation is a natural response to injury or infection, but chronic inflammation has been linked to a number of serious health conditions, including heart disease, cancer and autoimmune disorders. By exposing the body to cold temperatures, cold exposure therapy can help reduce inflammation, which can in turn help prevent the development of these conditions.

Reducing inflammation can also improve overall skin health, with cold exposure therapy proving to be an effective treatment for certain skin conditions, such as eczema and psoriasis.

Another benefit of cold exposure therapy is its ability to improve cardiovascular health. Cold exposure causes the blood vessels to constrict, which can help improve blood flow and lower blood pressure. This can help reduce the risk of heart disease, stroke and other cardiovascular conditions. Endurance levels and overall physical performance can also benefit. When exposed to cold temperatures, the body produces more adrenaline and norepinephrine, which can help increase energy levels and improve overall physical performance.

Mental health may also get a beneficial boost. Cold exposure has been shown to help reduce feelings of stress, anxiety and depression, and have a positive effect on overall mood. Many people report that starting their day with cold therapy shocks them awake and makes them feel more alert. Not to mention, it’s likely the most uncomfortable part of the day so everything else seems easier in comparison!

Cold therapy has also been shown to aid in weight loss by boosting the body’s metabolism. In order to maintain homeostasis in cold temperatures, the body expends a lot of energy – read: burns fat – to keep the body warm. One study showed that metabolic rate (metabolism) increased by 350 percent. Yes, 350 percent! I had to read it three times to be sure.

It’s important to note that while cold exposure therapy can offer a wide range of benefits, it is not suitable for everyone. People with certain health conditions, such as Raynaud’s disease, should not participate in cold exposure therapy. Start slowly, and with guidance, to allow the body to adapt to the cold temperatures.

How Can I Start?

The good news is, starting cold exposure therapy is incredibly easy and basically free. While there are amazing cold plunges that you can purchase out there – the easiest place to start is with a 15 second to 3 minute cold rinse at the end of your shower. When you’re done cleansing, turn the water to cold and step out. Once the water is cold, step back in. You can use a timer to measure your progress and gradually increase your time.

If you’re looking to try cold exposure for the weight loss and fat burning benefits, try starting your day with 500 milliliters to one liter of ice water. Drink it pretty quickly and go about your morning. This makes me physically shiver so I actually enjoy doing some sort of exercise immediately afterwards to warm up.

Another easy way to implement cold exposure into your life is by placing an ice pack on the back of your neck and shoulders while watching TV or working at a computer.

Cold plunges or ice baths are another great way to try cold exposure therapy. It’s recommended to do these in groups for safety, especially if you’re trying a cold plunge for the first time or if the water is deep enough to be potentially dangerous. If you have a pool, you can take daily 20 minute cold plunges or swims. There are many DIY versions of ice baths, including filling your bathtub with ice, and options to purchase temperature controlled cold plunge tubs. If you live near natural cold water sources, start your day with a cold dip in nature.

Cold exposure therapy is a simple yet effective way to improve overall health and well-being. By exposing the body to cold temperatures for a brief period of time, cold exposure therapy can help reduce inflammation, improve cardiovascular health, boost mental health, aid in weight loss and even improve certain skin conditions. While it’s not suitable for everyone, it is an alternative therapy that has been gaining popularity in recent years backed by scientific evidence. So, is it worth trying? I would vote, yes.

However, as thoughts turn to warmer weather (and fewer clothes!), many of us revisit our resolutions, galvanized by the desire to feel more comfortable in our own skin. At the same time, we may be afraid of losing steam again.

All of which begs the question: How can we make sure our resolutions stick this time? It all comes down to balance.

Let’s take a closer look at how a holistic approach is a key to maintaining fitness resolutions — and overall health and wellness.

Resolutions Roundup: What Are Your Goals for Spring?

Is weight management your goal for spring? Maybe your goal is to work on incorporating more exercise into your everyday life and adopt a healthier sleep schedule.

Perhaps you’re interested in eating more nutritious foods, embracing anti-aging behaviors related to hydration to skincare, or having more energy for your everyday activities.

While all these goals may seem very different on the surface, the reality is that they all go together. If you focus on one of these things without acknowledging the others, you will likely fall short of the goals you set for yourself.

On the other hand, if you recognize the interconnectedness of these healthy behaviors, you’ll not only be more successful in achieving your resolutions this spring, but the process will be easier, too.

A Holistic Approach to Fitness Goals

Let’s backtrack a bit to one of the goals mentioned earlier, which is a common goal for many people – weight loss.

By now, most of us are aware of the many benefits of maintaining a healthy weight. From controlling cholesterol levels and regulating blood sugar to preventing diabetes, arthritis, and other diseases, weight management is about much more than looking and feeling good.

Yet despite the undeniable importance of weight management and despite our best efforts with implementing weight loss routines, it’s a struggle for many people. This is because long-term weight management doesn’t happen in a vacuum. Rather, it happens within the context of overall healthy habits comprising all aspects of wellness.

For example, restricting calories without prioritizing adequate nutrition and hydration will deplete you of energy, while implementing an exercise routine without also committing to a regular sleep schedule potentially leads to fatigue. In both of these scenarios and countless others like them, the changes being made are not sustainable.

So what is sustainable? Incorporating all of these elements into a daily routine for a healthy body and mind.

Improving Daily Routines: The Key to Overall Health

Every day you wake up to a blank slate. The best way to make the most of it? Formulate a realistic plan that not only makes it easy to get your day off to the best start, but will also help you power through all your other goals.

That’s where Neora’s comprehensive line of high-quality synergistic health and wellness products comes in.

Our Plant-Based Protein Powder is formulated with a wide variety of clean plant-based proteins, containing all the functional fuel you need to maximize your nutrition for the day. When you start your morning with a delicious protein powder smoothie, you’re not only loading up on 20 grams of protein (that will boost your energy levels and help you feel fuller for longer), but you’re also laying the foundation for healthy lifestyle habits throughout your day – especially if you pair it with other Neora wellness products.

The more energy you have and the better you feel, the easier it will be to keep moving toward your goals of getting fit and healthy for spring. Rather than veering off track as you may have in the past, you’ll propel yourself forward. In addition to getting your “summer body,” you’ll see many other improvements as well — from better sleep to more radiant skin.

While changing up your lifestyle habits to lose weight is a short-term solution, adapting your lifestyle habits with a focus on overall wellness leads to lasting results. The even better news? You don’t have to do it alone.

Neora offers a natural line of weight management, wellness, hair care, and skincare products designed to work together. And there’s no better time than now to start!

Learn how to get a powerful jumpstart on your weight loss goals for spring with the NeoraFit New Year Reset Program.

By the time the holidays are over and it’s (finally!) the new year, many of us are ready for a reset. As the experts in all things holistic health and wellness, we’ve got you covered with these five post-holiday wellness tips to boost your self-care after the holidays. Here are a few ways to reset your health and wellness routine and get on track to meeting your 2023 resolutions. 

Make Hydration a Habit

When it comes to establishing healthy post-holiday habits, this one’s a must. It’s no secret that your body needs to be properly hydrated to function. Water is also essential to flush out waste and deliver nutrients to the cells while also improving cognition, sleep quality and mood. Even mild dehydration can deplete your energy and lead to tiredness.

In addition to drinking plenty of water, water-rich foods are also beneficial for maintaining good health. For an additional hydration boost, consider incorporating more celery, cucumber, watermelon, strawberries and bell peppers into your diet. 

Super-Charge with Superfoods

Boost your diet and support your 2023 weight management goals with superfoods! Because they’re so nutritionally dense, superfoods are must-haves in your wellness routine reset.

Packed with vitamins, fiber and phytochemicals, blueberries (and other berries) top the list of antioxidant-rich superfoods. However, many other plant-based foods are equally beneficial, including kale, sweet potatoes, beans and nuts. In addition to improving your health, many superfoods are also associated with elevating your mood. These include green tea, red bell pepper, okra, flaxseed, bananas, dark chocolate and avocado.

If you’re looking for a serious superfoods boost to kickstart your refresh, our Superfood & Antioxidant Boost Powder just might be your secret weapon this year! Look good and feel great with clean, nutrient-dense ingredients formulated for you. 

Prioritize Your Z’s

The post-holiday season may leave you feeling like you’ve been burning the candle at both ends. Unfortunately, all of those late nights can add up to physical, mental and emotional health consequences, including everything from low sex drive to weight gain and even trouble concentrating. On the other hand, getting sufficient sleep can help your body ward off illness, regulate appetite and weight and counter seasonal sadness.

But holiday stress isn’t the only reason you might feel sleep-deprived in the winter. Other factors like less sunlight, colder temperatures, changes in exercise and unregulated eating habits can all make you feel more tired this time of year.

So, what are some strategies for better sleep in cold weather? Start by establishing a consistent sleeping and waking routine. Other natural winter sleep aids include keeping your bedroom on the colder side, spending more time outdoors, exercising regularly and avoiding screens and any blue light-emitting distractions (like television or your phone) before bed.

Getting your circadian rhythms in balance is also important, but not always easy. That’s where our Sleep+ Wellness Chews come in. Formulated with an exclusive natural Circadiplex adaptogen blend, they can help you fall asleep, stay asleep and wake up feeling rested.

Show Your Skin Some Love

We live in our skin every day, which is why our complexion should be one we love to be seen in. Cold winter weather can take a serious toll on your skin. The combination of dry air and relatively low humidity with harsh indoor heating can lead to itchy, dull and flaky skin.

Room humidifiers are an excellent way to restore your skin’s moisture. Other winter wellness tips to defend against harsh weather include moisturizing daily, adopting a gentle cleansing routine and adding our Youth Factor®Complete Vitality Complex into your skincare routine, which works from the inside out to replenish, restore and rejuvenate.

Tap into Your Natural Energy

During the hustle and bustle of the holidays, many people fall out of their exercise routines. Combined with festive seasonal foods, the result can be weight gain and reduced energy levels that go along with it. While we’re all tempted to hibernate from winter’s chill, incorporating more activity into your life is a powerful way to jumpstart your reset and make getting through the winter months a little easier.

Keep in mind that you don’t have to start training for a marathon. A daily walk, yoga and stretching are all effective forms of exercise that can also help you minimize cravings, stave off the winter blues and feel better.

We also know that getting started can be the hardest part, which is one of the reasons we’re big fans of our Energy+ Wellness Chews. These small but mighty chews deliver an immediate dose of energy and focus to help you get up and get going.

Become Your Best Self This Year With a Little Help From Neora

If the holiday season left you feeling zapped of energy and ready for a reset, these five tips can help you recover and recharge for the year ahead. Plus, our science-backed natural wellness products offer a powerful partnership in doing so. To lay the foundation for your best year yet, shop Neora’s clean beauty and holistic wellness products.

How Important Is Sleep To Weight Loss? 

There is much to be learned about the connection between sleep and weight loss, but there is no doubt that the link between the two is strong. One clinical trial indicated that sleep can affect the hormones associated with feelings of hunger and appetite, concluding that less sleep sent subjects reaching for more food, especially for high-carb, high-caloric ones. Another study noted that sleep deprivation and “circadian misalignment” could lead to further physical complications including metabolic disorders (we’re looking at you, diabetes). Researchers have also found that those who get 6 or fewer hours of sleep are more are risk of obesity. And naturally, more hours awake, means more hours in which to eat. 

Sleep Gives You Fuel To Fire On All Cylinders 

Whichever way you decide to get your body moving and burn calories—be it yoga, cycling or walking—you aren’t going to get very far if you can’t keep your eyes open. Energy will be even more important if you are pushing your body out of its usual bounds in order to lose weight. If your body isn’t getting the sleep it needs, it’s a good bet that you’ll find it harder to wake up for morning workouts or find yourself dragging later in the day and make excuses when you do have time for exercize. Not to mention, working out in an exhaustive state could be risky, leading to accidents and injuries that could put you on the sidelines. 

The Tools You Need To Get Back On Track 

So how can you get better sleep when everything has gone off kilter? We all know the best practices, such as turning off screens before climbing into bed and dropping your thermostat to a sleep-supporting cool temp (65 degrees is the common suggestion). And then there’s the biggie: Get on a regular sleep schedule. Easier said than done, right? Fortunately, Neora has two ways to help your Circadian rhythm fall into a steady beat. Our Wellness Chews come in a Sleep Formula, with melatonin and tryptophan to help you fall asleep faster and stay asleep, and in an Energy Formula, fueled with green coffee bean extract to get your mind and metabolism revved in the morning.  

Giving yourself good sleep is a gift that will be rewarded tenfold. In addition to improving your chances of losing weight, you can also expect sleep to boost your mood. And our Wellness Chews deliver in that respect, too. Both formulas contain our exclusive Circadiplex Complex, a blend of ashwagandha root and leaf extract, gotu kola powder and reishi mushroom powder which boost the body’s ability to resist and recover from stress, while stimulating an overall feeling of balance and normalization.  

Just remember, weight loss isn’t just about reps, it’s also about rest.  

With less time for workouts and more time eating big holiday meals, you may be waking up later and feeling a bit sluggish this month. A calendar full of dinners and parties makes meal prep feel pointless. But there are small ways that you can incorporate movement so that you feel good throughout the holidays! 

Mindset First

First, change your mindset around movement. Instead of moving to burn calories or get fit, move to feel good! Movement of all kinds – running, yoga, weight training, Pilates, swimming, etc – supports mental health. Movement releases stress, energizes you, AND boosts your metabolism so those heavier meals don’t leave you feeling fatigued.  

Once you change your mindset around movement, you’ll be more motivated to fit in some type of workout. You might even decide to relax in a yoga class instead of relaxing on the couch with wine and Netflix! 

Fit Movement in Where You Can

Running straight from the office to a holiday party? Instead of an hour yoga class or even a 15-minute workout video, do a few seated stretches in between meetings. Right before you eat, head to the restroom and do 30 air squats to give your metabolism a little boost before your meal. While your shower is warming up, set a timer and do a one-minute plank! Do a few push-ups while your morning coffee brews. Take the stairs instead of the elevator whenever you can!

Use The Cold to Your Advantage

We burn more calories in the cold because the body must work harder to maintain homeostasis. First thing in the morning, head outside for a quick cardio burst workout. Use your backyard or a nearby park and plan a 10-15 minute workout or go for a short run! A nice, hot shower after a cold, outdoor workout is as satisfying as dessert. Plus, cold exposure has been shown to boost the immune system, help reduce stress, and boosts energy! 

“The most wonderful time of the year” can feel like anything but wonderful for those who struggle with mental health.  

Prioritizing self-care during this time can feel difficult for many. If you tend to get stressed or experience symptoms of depression during the holidays, this blog is for you. Use the tools below to help you enjoy the season while managing the holiday blues and the stress of the season.  

Remember it’s okay to not be okay.

If you’ve experienced the loss of a loved one, the holidays may remind you of their absence. In French, “I miss you” is “Tu me manque”, which literally means “you are missing from me”.  

If you already see a therapist, schedule your sessions ahead of time to prepare yourself and work through your feelings. There’s absolutely no shame in talking about your feelings and getting help. 

Set boundaries and respect your time.

Holiday to-do lists can include many outings, social gatherings, events, and obligations. Many of these may be fun and fill your cup, but they may at times feel draining – both emotionally and physically. Remember that “no” is a complete sentence and that setting boundaries is a way to protect your time and energy so that you can maintain your peace and actually enjoy the things that you’ve said yes to.  

Ways to set boundaries during the holidays: 

• Schedule shopping trips and holiday crafting. Set time limits. If you know an all-day excursion will likely cause you to feel drained, opt for an hour or two instead. Choose one or two stores rather than shopping at multiple places.
• The holidays can be an expensive time and many people stress over money. If finances are a concern, set a budget for holiday spending. Choose thoughtfully thrifted gifts or homemade ones instead of expensive gifts. Start budgeting for the holidays as early as possible. 
• Social events may fill up your calendar. It’s okay to say no to some of these, particularly ones that you instinctually want to decline. Avoid overdoing it so that you have time to recharge between events. If you have people in your life who are emotionally draining to spend time with, don’t feel obligated to accept their invitations. A simple phone call or text thanking them for their invitation but respectfully declining is perfectly acceptable. 

Know your triggers.

Some activities, movies, and even people may be triggers. Avoid the things that you know will be painful. Swap out triggering activities for something that will be meaningful for you. Skip watching holiday movies if they will trigger painful memories. If a family member or acquaintance is challenging to be around, skip events that they are going to. Or if you must go, limit your time at these events instead of staying the entire time. 

Manage your expectations.

Set realistic expectations of events and family to avoid disappointment. High expectations are normal – holiday movies, decorations, and music are all reminders that this is supposed to be “the most wonderful time of the year” filled with happy families, abundance, and joy. But looking back honestly at how holiday events have felt in the past and how the people in your life have treated you will help you set realistic expectations. 

Make your space cozy.

If decorating for the holidays feels daunting, let go of the pressure to go all out on holiday decor and instead focus on creating a comforting space.  

Decorating is not a necessity, but if you choose to decorate, find ways to make your home feel cozy. A soft blanket or throw pillows can add some warmth to your space or a candle or essential oils with relaxing scents can do the trick. 

Give yourself time to recharge.

Schedule plenty of time for self-care. Whether that’s an appointment with your therapist, a yoga class, a meditation session, a massage, or simply a relaxing bath, you deserve some me-time during this stressful season. 

Treat yourself. 

This season of giving is full of opportunities to give to others – but we often forget to give to ourselves. Find small ways to give back to yourself throughout the holidays. A comforting meal, a small gift you find for yourself doing holiday shopping, or even writing a note for yourself can be great ways to give yourself love and appreciation.  

Above all else, be kind to yourself. Give yourself time and space so that you can enjoy the season. 

Flexibility is incredibly important and something we often lose as we age. Lack of flexibility can cause pain, limit your mobility and eventually your independence. Maintaining mobility is key to aging gracefully and keeping your ability to do everyday things without needing help.  

Stretching isn’t just important for keeping your muscles flexible, it also affects your ability to strengthen your muscles. When muscles become too tight or rigid, it’s more difficult to effectively work the muscles and get stronger. Muscles that are too tight stay locked in a shortened position and when you go to use them, they’re weak and it’s difficult to activate them. Stretching keeps your muscles healthy, strong, and pliable, which helps you reduce risk of injury.  

How often should you stretch?

So how often do you need to stretch to keep your muscles healthy and mobile? The answer is daily. This does depend somewhat on your level of activity and what your days look like, but ideally, you’re stretching every single day for at least a few minutes. Those that exercise vigorously and regularly should stretch for at least ten minutes every day after physical activity and should include a rest day with a long stretch session. Those that are less active but sit for long periods still need to stretch daily. Taking a few 2-3 minute stretch sessions throughout the day can help you maintain flexibility.  

If stretching isn’t already a part of your fitness routine, aim to add 3-4 stretch sessions per week of about 10-15 minutes. Ideally, you’ll increase to about 6 sessions per week and possibly lengthen the time of your sessions. Start small so that you don’t get overwhelmed! 

What to Stretch

There are about 600 muscles in the human body. But you do not need to stretch them all! When you’re just starting, focus on the main muscle groups. Most people need to focus on the lower body – the hips, legs, and calves especially. Those who sit for long periods, work at a desk, and parents of small children also need some chest and shoulder stretches.  

It’s always recommended to work with a professional who can assess your body’s needs and create a personalized program for you. But if working with someone one on one isn’t an option right now, use resources like books, online videos, group yoga, Pilates, or stretching classes at your local gym or community center.  

When to Stretch 

While there’s no such thing as a bad time to stretch, there are better times to stretch. If you run or play sports, you’ll want to warm up before physical activity, but you don’t necessarily want to stretch before. Studies have shown that stretching before intense physical activity, like running, can make your muscles perform worse. Warm up with gentler exercises, then cool down with stretches. Don’t skip your post-workout stretches!  

For those who don’t do any strenuous activity, stretching first thing in the morning is a great way to wake up and get your blood flowing. If you sit for long periods, taking 1-10 minutes to stretch during your lunch break or even just scattering in short stretch breaks throughout your day can help you stay alert and out of pain. Use bathroom breaks as a reminder to get up and stretch! Utilizing a doorway to stretch your chest, or a curb or step to stretch your calves is a great way to use what you already have in order to stay flexible. 

Benefits of Stretching 

Stretching isn’t just about being able to touch your toes. Below are some benefits of stretching to help you get motivated and start stretching regularly! 

1) Improves your flexibility

Flexibility is an important part of overall health and maintaining flexibility will help you keep your mobility and ability to do everyday activities as you age. Doing things like reaching up for a glass on a high shelf can become more difficult with reduced flexibility as you age. So, staying flexible keeps you independent!

2) Improves posture

It’s no secret that sitting for long periods or using your phone a lot can led to poor posture. But poor posture can cause pain, tension, and even lead to spinal injuries over time. Stretching can help you keep proper posture, so you feel better every day.

3) Improves range of motion

Range of motion refers to how far you’re able to move a joint. Being able to move your joints through their full range of motion allows you to function better. This is important for everyday activities, but it’s especially important for things like weight training.  

4) Improves blood flow to your muscles

Stretching helps to increase blood flow to your muscles and improves your circulation. Better circulation to your muscles helps speed up your recovery time so you experience less muscle soreness after exercise. 

5) Improves performance in physical activities and sports

Better flexibility and being able to move freely through your joint’s range of motion allows you to move better and perform better in sports, weight training, and any physical activities. The increase in circulation also helps you to recover faster and brings more nutrients into the muscles so they can repair better and get stronger.  

6) Helps reduce pain

Tight muscles can cause pain on their own, but when muscles are tight, they’re also more likely to become injured. Stretching tight muscles can keep you out of pain. 

7) May reduce your risk of injury

When muscles are tight and then are called on for strenuous activity, like going for a run or even just quickly stepping off a curb, they’re more likely to not fire correctly which can lead to muscle strains, sprains, and other injuries. Staying flexible helps you reduce your risk of sudden injury. Tight muscles can also lead to poor posture which can cause back injuries over time.  

8) Relieves stress and can contribute to better mental health

Tight muscles cause pain, and chronic pain can lead to stress. Stretching mindfully with a focus on deep breathing can be especially good for reducing stress. Yoga is great for this because of its focus on deep breathing and moving mindfully. Less stress means better mental health and better mental health is crucial for everything in life. When you’re stress-free, you’re more patient and kinder to those around you, and you’ll have better relationships.  

9) Helps reduce tension and headaches

Tight neck and shoulder muscles can lead to tension headaches. Stretching regularly can help keep your muscles free from tension and lead to fewer headaches.  

If you want to start working on your flexibility but don’t know where to begin, my book Yoga for Flexibility comes out on September 6th and is available for preorder now on Amazon! The book includes flexibility plans, yoga pose tutorials, and yoga sequences you can follow on your own as you begin your flexibility journey.