3 Tips for successfully treating your body like a temple

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This last year has felt like 10 combined into one. It hasn’t been easy for any of us and during this time I feel a lot of us (or I know at least myself) have at times neglected to take care of ourselves. Pouring that extra glass of wine on a weeknight, order fried take out for the 4th night in a row. I am guilty.

It would probably be accurate to say that everyone has heard the phrase “treat your body as your temple,” or alternatively “my body is my temple.” Sometimes these concepts are dismissed or laughed off, but in many cases they are more or less embraced – at least in theory – as a good basic ethos to carry around in life.

Whether you notice issues with your eyesight and decide to consult an eye doctor, or just know that you would feel better if you tidied up your diet or got more exercise, there are a lot of benefits to be had from treating your body as your temple.But how do you actually go about embracing that ethos successfully, without driving yourself crazy?

Here are some tips.

 

Have fun with the process, rather than making it a form of self punishment

“Health practices,” in general, tend to be associated with difficulty and struggle in a variety of different ways.

Last year I decided I was going to run my first half marathon. I did it, but in the process realized how much I dreaded running. And so after reaching my goal I fell back into old habits, coming up with excuses not to exercise.

When you think of “living healthy” or “living clean” there is a good chance that the images that come to mind are things like relatively unappetizing looking salads, difficult early morning runs, and having to turn down birthday cake when it’s on offer.

 

Rather than viewing the concept of “treating your body as your temple” in terms of self punishment, look for ways to have fun with the process, and don’t be too rigid and dogmatic with yourself, either.

I traded in my running shoes for a spin bike and have never been happier.

If you can take up some physically active pastimes that you really enjoy for their own sake, and can find ways of tidying up your diet in a way that you find tasty and manageable, and that you can stick with about 80% of the time, then you’re off to a great start.

 

Begin with the basics – by getting your sleep cycle right, and then moving on to food, breathing, et cetera

There are many different pastimes and practices that contribute to good overall health, but it is generally a good idea to start with certain fundamentals before getting carried away with all the fine tuning.

First and foremost, start by getting your sleep cycle right so that you can wake up each morning feeling rested, and can be relatively in sync with the natural rhythms of the world around you, and of society as well.

To do this, avoid eating for a few hours before bed, go to bed at the same time every night and wake up at the same time every morning, expose yourself to bright light first thing in the morning, and limit your exposure to blue light in the evening.

Once you have this pillar of health sorted out, it will be a lot easier to get the rest of the pieces lined up.

 

Pace yourself, and avoid overexertion

There’s a very detrimental idea that is fairly common and popular these days, which is that – particularly with regards things like exercise – more is always better, and that the idea of “pacing yourself” a code word for laziness.

Ultimately, however, pacing yourself – ensuring that you are pushing yourself, but not too much – is essential for avoiding both physical trouble, and also psychological burnout.

 

And just remember friends, your body truly is a temple so take care of it and give it a hug every once in a while.

xo

Mia

Boosting your calorie restricted diet

I have struggled with my weight for most of my life. Having been a professional athlete fitness has always been a part of my life, but over the years in talking with experts I have realized nutrition is just as if not more important than the fitness side when it comes to being healthy. So recently I have been focused on my eating habits and tracking calories.  You might have gotten used to portion control and meal planning to keep your calories in check, but to work out effectively, you also need to make sure you’re meeting your nutritional needs. So, how do you do that without adding tons of calories to your diet?

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Do not fast

The very first thing that should be made clear: calorie-restricted diets should not be a term used interchangeably with fasting or with tea cleanses that require you to cut your calories down to extreme lows. Intermittent fasting can help, but you have to make sure that you’re eating a healthy amount of calories a day so you avoid issues like malnutrition because your body simply isn’t getting enough energy. This is all about managing weight but in a healthy manner. 

 

Get your nutrients from the right places

What food you’re eating matters as much as how much you’re eating, of course. You might be within your calorie goals in terms of your diet, but if you’re relying entirely on processed foods, you’re going to be missing out big time when it comes to the nutrients. Fresh food diets are much, much better because whole foods not only have more nutrients in them, but they have a higher bioavailability, meaning that it’s easier for your body to absorb them. Look at some of the fresh food delivery services near you if you have trouble getting your hands on fresh produce.

 

Use supplements to make up

If you’re trying to push for specific exercise goals, then you should make sure that you’re also adjusting your diet to those aims. You might find that even with a well-balanced diet, you still need a few extra nutrients to meet your daily recommendations. To that end, you can take a look at a supplement store for easy ways to slip those nutrients into your diet. Of course, you should talk to your doctor about supplements if you’re on any medication or dealing with any chronic health issues. They’re safe for the majority of people, but it’s worth looking out.

 

Keep track

Simply put, you should make sure you know exactly what your body is getting, instead of doing guesswork. There are some pretty great diet tracking apps out there that look not only at the calories you’re eating, but the macronutrients such as fat, protein, and carbs, and then break it down even deeper into the micronutrients. Using these apps, you can fine-tune your diet and what supplements you’re taking to ensure that you’re meeting all the needs of a healthy body while still maintaining the calorie count that you need to manage your weight.

 

It may be the case that you need to adjust your calorie restrictions, allowing yourself a little more to get the nutrition that you need, as well. You can set standards for yourself, but don’t make them so inflexible that you can’t get the nutrients that you need.

Good luck with those fitness goals friends,

xo

Mia

How to create a healthier home

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I know this might be pretty obvious, but everyone wants to feel healthy and at their best right? I know during this pandemic feeling our best doesn’t come as easy. It has been mentally and emotionally draining on all of us but you are probably still trying to do what you can to wake up feeling good. Some steps you might be taking is easting right, exercising regularly, and making sure you  get enough sleep. Each of these is vital, but there may be one influence on your health you overlook, and that is your home. Your home plays a significant role in your wellbeing and impacts everything from your mood to your physical health. Creating a healthy home is an investment in your wellbeing and can enhance every area of your life. If you want to create a healthier home, here are some things you can do: 

Improve Air Quality

You may not have thought about your home’s air quality, but if indoor air quality is poor, it can cause various problems. Low indoor air quality can cause allergy symptoms and exacerbate conditions such as asthma. A reduction in indoor air quality can occur if your home has inadequate ventilation or if your air conditioning is not functioning correctly. If you spot an issue with your air conditioning unit, it is wise to call an emergency ac repair service to get the problem solved and ensure your air conditioning is working efficiently once again.

Keeping up with maintaining your HVAC system is the best way to keep it working efficiently for longer. 

Another important way to keep your home healthier is to install a carbon monoxide alarm. Carbon monoxide can pollute your home without you even knowing as it is an odourless gas. The effects of carbon monoxide poisoning are potentially severe, so it is vital to reduce your exposure.

 

Reduce Excess Moisture

Having excess moisture in your home can lead to mold and mildew forming. Mold and mildew not only look pretty gross, but they also are not great for your health. Depending on your sensitivity to mold spores, they can cause you to have allergy-like symptoms including a runny nose, itchy eyes, and headaches. 

Mold can appear in many forms in the home and could look like patches of black dots on your wall or other surfaces, or even have a ‘furry’ appearance. If you notice mold in your home, you may want to get it removed to prevent it from spreading and get your home looking great again.

To prevent mold from forming in your home, it is essential to keep your moisture levels low. The most crucial step in reducing moisture in your home is to prevent condensation. Condensation often occurs in the bathroom and kitchen. Activities such as taking your daily shower and cooking can create large amounts of condensation, leading to mold developing. Improving ventilation in your home while you are showering or cooking is the best way to keep moisture at bay. The simplest solution is to open the window before you shower or start cooking, as this will prevent condensation. If you hang wet laundry around your home, this can also increase moisture levels. If possible, it is best to let your laundry dry outdoors rather than inside, where it can create condensation.

Here is to a healthier and happier home my friends,

xo

Mia

What you can do about work related health issues

I have shared quite a bit on my social media channels how much I love my job and how lucky I am to be part of a team I care about doing work that  I am passionate about. One’s job should have a positive impact on one’s life, but let’s be honest, it’s not always rainbows and butterflies. And sometimes, when we don’t take the time to check in, the work life balance can tip a little too far one way and impact your health. It might not be a physical impact, but more so a mental one that you might not even know is effecting you until it is a little too late. So I wanted to share with you some ways that you can make sure your work doesn’t impact your overall health.

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Start Moving More 

It’s easy to forget, especially since many of us have had to pivot to working from home and may be at a computer for longer hours than usual, but humans were really not supposed to sit down as much as we currently do. While it can be comfortable to sit, comfort in itself is probably overrated! Here is the thing, many of us are now going from our bed to our office chair to the couch in the evening and then right back to bed, and that is too much sitting! Research suggests that this might have severe long-term health consequences. The solution? Move more. You can take regular walks throughout the day, get a standing desk, or even cycle or run to work. I also wear an apple watch to remind me to get up for at least a minute each hour. 

Better Work Set Up

As well as sitting, humans were also not really designed for typing all day long. We get used to it, but it can have a harmful impact on certain aspects of our bodies, most notably our wrists and hands. Mine is doubled because of a previous life as a tennis player. If you’re feeling pain in this part of your body, then visit a hand surgeon. I recently booked an appointment and found out that I have a cyst in my wrist. Other common concerns could be carpal tunnel syndrome, which is a common consequence of typing in an incorrect position. Beyond that, it’s about reviewing your work setup. There are ergonomic keyboards and mouse setups that are easier on the wrists. 

Work/Life Balance

It’s normal to feel a little bit of stress at work. But if you’re feeling overly stressed, then there’ll be a problem. This level of stress can have short- and long-term impacts on your health, not to mention your overall enjoyment of life. If you can’t see how your working life will calm down, then it’s important to take steps to improve your work/life balance. Having a cut-off time for work, doing relaxation activities, and taking time throughout the day to get some headspace will all prevent a build-up of stress. Whenever I think I have a busy or stressful day ahead I try and start my day with meditation to clear my head and get me ready for the tasks ahead. 

Maybe it is time for a career change 

I must say I am so lucky to have a job I love, but trust me before working at the Weather Network I had many jobs I did not love. Sometimes I was working several jobs at once and the stress was just overwhelming. I understand making ends meet, I bought a condo straight out of university and so money and finances is important, but it isn’t everything. Sure making a steady income can take a lot of the stress away. You know that you can pay your bills each month, you can invest in activities that have a positive impact on your overall health, and you can do things that do create a healthy lifestyle like purchasing a gym membership or healthier (and usually more expensive meals). Maybe it is time to ask for that raise that you know you deserve. Or if you don’t think it is the right fit and it isn’t benefiting you both financially and emotionally, than maybe it is time to move on.

 

 

 

Why has your sleep worsened over time?

I remember when I was younger I could sleep anywhere at anytime. Heck, when I was living in Florida I even slept through a hurricane, but as the years go by I have found it harder to get to sleep. I also tend to wake up in the middle of the night and find myself tossing and turning a lot. In doing some research I realized I am not alone in this.

Many people find that their sleep gets worse over time, either in terms of the amount of time spent sleeping or the depth of the sleep. If you have found this to be the case, then it might well have started affecting numerous other parts of your life. With less sleep, it is harder to concentrate and your emotions are more likely to be all over the place. You will also find you are less able to think straight, and a number of other problems too. So what is the cause? As it turns out there are actually a number of issues that might lead to your sleep getting worse over time. 

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Aging and Decreased need 

One of the most common reasons is simply that you are getting a little older. As we age, our need for hours of sleep actually decreases quite a bit over time, with the result being that you probably don’t need anywhere near as much as you did in your twenties. This is a normal part of aging, and not something that you have to worry about as such. But being aware of it could help you to pinpoint any other issues which might be causing your sleep problems in turn.

Sleep Apnea

There is a condition known as sleep apnea which can be quite distressing for a lot of people. One of the main results of this condition is that you can’t sleep properly for the simple fact that your airways are not fully open as you sleep. You therefore start to snore a lot, and basically wake yourself up repeatedly throughout the night. If you fear you might have sleep apnea, you should aim to get some medical help for it. It might need some intervention to help improve it.

Other Disorders

Sleep apnea is one kind of problem that can occur with sleep, but there are a lot of other disorders that you might have too. One which is becoming more common is known as REM sleep behaviour disorder, and it is characterized by unusual behaviour happening during sleep, such as shouting or screaming or flailing about. The sleeper might not even be aware of these behaviours, but they will certainly wake up feeling tired the next day. If your partner has warned you that you are exhibiting these behaviours, be sure to see your doctor.

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Poor Diet 

The thing about eating badly is that you might not notice the effects right away. But over time, you will almost certainly find that having a poor diet leads to a number of bad things, one of the most common results being that you might not sleep quite as well. If you think you might be eating a lot of heavy, processed foods, or you know that you could probably cut down on alcohol and caffeine, you should certainly consider doing those things. That could be all that you really need to do in order to improve your sleep.

If you are feeling like me, unable to get a good night’s sleep, I hope that this might help you a little,

sweet dreams my friends

xo

Mia