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The Loneliness Epidemic: How Disconnection Is Destroying Health (And How to Fix It)

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The Loneliness Epidemic: How Disconnection Is Destroying Health (And How to Fix It) Smoking a pack of cigarettes a day. Staring into the abyss of a backlit TV screen for three hours every The post The Loneliness Epidemic: How Disconnection Is Destroying Health (And How to Fix It) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Smoking a pack of cigarettes a day. Staring into the abyss of a backlit TV screen for three hours every The post The Loneliness Epidemic: How Disconnection Is Destroying Health (And How to Fix It) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Michael Ludlum{authorlink}https://bengreenfieldlife.com/article/loneliness-the-hidden-epidemic-wrecking-health-and-how-to-beat-it/Articles by Ben Greenfield – Ben Greenfield Fitness Discover the best life-hacking secrets for body, mind and spirit optimization, personal productivity, work-life balance, family, relationships, survival, spirituality & more! https://bengreenfieldlife.com/wp-content/uploads/2022/02/cropped-BGL-Favicon-negative-5@512-32×32.png

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Got Parental Burnout? JBYB’s Carmel Rodriguez on Striking “Perfectly Imperfect” Balance

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Got Parental Burnout? JBYB’s Carmel Rodriguez on Striking “Perfectly Imperfect” Balance Trying to juggle work, family time, fitness goals, healthy eating, self-care, and social events can be overwhelming. So how does Carmel Rodriguez — Just Bring Your Body trainer, fitness influencer, model, entrepreneur, and mom of two — manage to strike the perfect balance? She doesn’t! And here’s why: Endlessly chasing an unrealistic ideal of “perfect balance” just adds unnecessary stress to your life. And anything that spikes your stress level — including the pressure to be perfect — is “not really the investment you want to make,” Carmel says. Instead, she embraces being “unbalanced and perfectly imperfect.” So what does that mean to her? “‘Perfectly imperfect’ means that on some days, you will have it down,” Carmel says. “You’ll get your workout in, you’ll have dinner on the table, you’ll hug your kids a thousand times, the house will be clean, and you’ll be able to relax for a second.” “And the next day, it’ll all go out the window,” she adds. “And that’s something to be happy about — because it may not be perfect, but that’s what life is about.” Here are her tips for finding your own “perfectly imperfect” sweet spot. 1. Let Go of Perfection “I’ve tried to be perfect in all aspects — and I failed every single time, because there’s no such thing,” Carmel says. Her advice: Let go of the self-imposed pressure to do all the things. “You want to keep going and going, and that’s okay — you need to have that drive,” she says. “But at the same time, you need to understand that we are human beings and we cannot keep going like that.” “We’re fighters by nature, but we need to just sit back and accept — that pile of laundry ain’t going nowhere for the next day or two, and we’re going to do takeout tonight,” Carmel adds. “The mythical ‘balance’ is that sometimes you have to let go of the things we think we have to hold on to so tightly.” 2. Embrace Where You Are Right Now When life is hectic, it’s normal to want to regain a sense of calm ASAP — or at least maintain the appearance that you’re handling everything with ease. “As parents, we want to look like we have it all together when we head outside that door,” Carmel says. But you may feel less stressed if you stop trying to fight the hectic pace of your life and simply accept that your current reality is not entirely together. “When I’m overwhelmed, everything is on top of me, my stress levels are high, I’m on the verge of a panic attack, and I just can’t cope — I will sit back, and I will breathe, and I will accept my situation,” Carmel says. “If we find the acceptance in it, a lot of weight will be lifted off our shoulders,” she adds. 3. Wake Up a Few Minutes Earlier If you have a hard time carving out time for yourself, try setting your alarm a bit earlier. “My best and most proven time management strategy is to wake up early,” Carmel says. “Get up as early as you can, and have a little bit of time in the morning for yourself.” You can use that time to do a breathing exercise, catch up on household tasks, or get your workout done and dusted before the rest of the house wakes up. “When that’s done, it’s finished, and the rest of my day can carry on,” Carmel says. 4. Look for One-Minute Tasks It can be hard to get motivated to tackle time-consuming tasks when you know you’re not going to have time to complete them. And that means those tasks just keep piling up. So instead of taking an all-or-nothing approach, Carmel tackles her to-do list one minute at a time — literally. “If you see something around you that you could do in under a minute, get it done,” she says. “Just do it right away. Get it out of your hair. Even if there’s a counter full of dishes and you can get four or five done, get four or five done, and then you can walk away. And you have little accomplishments throughout the day.” 5. Stay Active Together There may be days when you really can’t carve out 30 minutes for a full workout. But you can still get movement into your day by making your family time active. When Carmel’s kids were younger, she says, she would build obstacle courses in the yard using their toys. Or she would push both kids in the stroller, using the hill near her son’s preschool for an extra challenge. Now that their kids are older and both involved in competitive sports, Carmel and her husband turn practices and games into active family time. “My husband and I try to attend every single game with the kids,” she says. In between games, they find ways to train together — like running soccer drills with their daughter. “My husband would coach us, and we’d do the drills together and partner up,” she says. 6. Nix the “Parent Guilt” It’s normal to feel like you should devote every spare minute to family bonding time. But taking time out of your day to do a workout or cook a healthy meal benefits the whole family. “If I’m not functioning very well — my anxiety’s high, I’m overwhelmed, I’m overworked, unsatisfied, unhappy, angry — my entire family is going to feel that,” Carmel says. Working out gives her a chance to recharge and relieve stress. “That’s my investment in my family — taking care of myself for them,” she says. “And not only that…I paint a picture for my kids. They’re going to see that they need to make time for themselves.” 7. Minimize Obstacles “On a logistics level, you have to have your stuff carved out,” Carmel says. “You have to eliminate those

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5 Ways to Lower Cortisol Naturally

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5 Ways to Lower Cortisol Naturally If the endocrine system were a movie, cortisol would be cast as a villain. Also known as the “stress hormone,” cortisol seems to blame for every health complaint under the sun: mood swings, weight gain, bloating, skin issues, insomnia, and more. It turns out some of the fear mongering around cortisol may be justified. After all, this hormone has a hand in nearly all systems in your body — the cardiovascular, nervous, respiratory, reproductive, musculoskeletal, and immune systems, to name a few. So, if cortisol levels consistently get too high, any (or all) of these functions can run amok. Been feeling “off” lately? Suspect high cortisol may be the baddie in your personal biopic? Learn how to help lower cortisol naturally for the sake of your mental and metabolic health. What Does Cortisol Do? Like any hormone, cortisol directs cells, tissues, and organs to perform various tasks. During moments of stress specifically, cortisol helps the body mount a response — hence, why it’s referred to as a “stress hormone.” Once a threat is perceived — whether it’s imminent physical danger or the final level in a video game — cortisol orders the release of two more substances crucial to the body’s response: Adrenaline to rev your heart rate for action, and Blood sugar (glucose) to fuel the resultant need for energy. Cortisol also de-prioritizes tasks that aren’t immediately needed, such as immune, digestive, and reproductive functions, to preserve resources for the threat at hand. But cortisol is also constantly at work throughout the day, going up and down as needed to keep your blood pressure, blood sugar, and inflammation at normal levels. So, while it gets a bad rap, your body needs cortisol in order to function properly. Just not too much. Signs of High Cortisol While cortisol is helpful for seeing to your wellbeing in the immediate term, chronically (meaning sustained over time) high cortisol levels are likely to create problems. Here are the most common symptoms of high cortisol. 1. Trouble sleeping Cortisol levels naturally peak in the early morning to help you transition from sleep to wakefulness. Then, cortisol gradually decreases throughout the day to prepare you for sleep, reaching its lowest point around midnight. However, chronically elevated cortisol can disrupt this cycle. “High cortisol levels can make it difficult to fall asleep and stay asleep, leading to insomnia,” says Dr. Jennifer Pfleghaar, an osteopathic physician dually board-certified in emergency and integrative medicine. If you experience long-term insomnia — trouble falling asleep, staying asleep, or getting good quality sleep three or more nights per week for more than three months — see your healthcare provider for help. 2. Weight gain With additional cortisol comes additional blood sugar, which is helpful when you need energy to outrun a rolling boulder — less so when you’re fretting at your desk over a past-due bill payment. Over time, excess blood sugar due to chronic high cortisol can be stored as fat. Additionally, chronically elevated cortisol tells your body it needs fat and carbohydrates to mount a fight-or-flight response to whatever threat it’s facing. This increases appetite — it also makes you crave sweet, high-fat, and energy-dense foods, which aren’t conducive to healthy weight maintenance. 3. Skin issues Elevated cortisol levels can do a number on your skin. For one, cortisol can make your skin more sensitive and prone to irritation and infection, Dr. Pfleghaar notes. High levels of cortisol can also accelerate skin aging, leading to wrinkles, fine lines, and loss of elasticity, she says. It can even cause breakouts. “High cortisol levels increase oil production in the skin, leading to clogged pores and acne,” Pfleghaar says. 4. Bloating, constipation, and gas As mentioned earlier, cortisol can disrupt digestion. At high enough levels over time, this can lead to issues like bloating, constipation, and gas, Pfleghaar says. Chronically high cortisol can also throw off the balance of gut bacteria, “which is crucial for digestion and overall gut health,” Pfleghaar says. 5. Hot flashes and night sweats Research shows that cortisol levels rise in some women during the later stages of menopause. In addition to other effects, cortisol can cause body temps to rise. What Causes High Cortisol Levels? A combination of environmental, dietary, and other lifestyle factors can play roles in chronically elevated cortisol. 1. Stress When your body encounters stress, it triggers a cascade of events: The brain’s hypothalamus sends an SOS to the pituitary gland, which then tells the adrenal glands atop your kidneys to release cortisol to help you respond to a threat. This hormonal trinity is known as the hypothalamic-pituitary-adrenal (HPA) axis, and it looks like this: Stress >> Hypothalamus >> Pituitary gland >> Adrenal glands >> Cortisol But the cortisol response, like the threats it’s meant to combat, is supposed to be fleeting. If the hypothalamus constantly perceives perils — deadlines, commutes, kids to feed — it orders a constant stream of cortisol. 2. High-energy foods High cortisol levels make you crave fatty, sugary foods that, once consumed, may result at least momentarily in a reduction of cortisol. But this effect isn’t necessarily beneficial: Researchers worry it could prompt overconsumption of calorie-dense foods as people turn to sweet, starchy, and rich-tasting eats for stress relief. Furthermore, evidence suggests that cumulative consumption of high-sugar foods increases cortisol levels over time. Of course, consuming a high-sugar diet can also cause high blood sugar, which itself can be stressful for your body. This can keep your stress response activated, leading to more sugar cravings that can lock you into a destructive cycle: Increased stress >> Increased cortisol >> Increased blood sugar >> Increased Stress 3. Life stage It’s normal for cortisol levels to fluctuate throughout the lifespan. Research has found that cortisol takes a U-shaped trajectory over time, decreasing during the 20s and 30, stabilizing in the 40s and 50s, and increasing thereafter. Additionally, cortisol has been found to increase during menopause. 4. Medical condition In some cases, the culprit may be medical

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9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 1)

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9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 1) Neurotransmitters, those busy bees buzzing around 24-7, are key in the communication between your body and brain. When your neurotransmitter The post 9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 1) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Neurotransmitters, those busy bees buzzing around 24-7, are key in the communication between your body and brain. When your neurotransmitter The post 9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 1) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Hannah Miller{authorlink}https://bengreenfieldlife.com/article/neurotransmitters-1/Articles by Ben Greenfield – Ben Greenfield Fitness Discover the best life-hacking secrets for body, mind and spirit optimization, personal productivity, work-life balance, family, relationships, survival, spirituality & more! https://bengreenfieldlife.com/wp-content/uploads/2022/02/cropped-BGL-Favicon-negative-5@512-32×32.png

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Stressed, Tired, Moody? Find Out if It’s Hormones

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Stressed, Tired, Moody? Find Out if It’s Hormones Hormonal Imbalance What It Is  //  Symptoms  //  Causes  //  Tips  //  Conclusion Hormone health is a hot topic, and for good reason: Hormonal imbalance is experienced by an estimated 80 percent of women*, and can have profound effects on overall health. Everything from stress, cognition, mood, and energy to weight, skin, digestion, and sleep can be impacted by hormones. Operating like messengers within the body, hormones are chemicals that tell cells, tissues, and organs what to do. They help manage a myriad of processes, such as metabolism, sex drive, sleep, mood, and digestion. If you’ve struggled with any of the above functions, you may have wondered: Are hormone health and wellness to blame? What Is Hormonal Imbalance? A hormonal imbalance occurs when there is too much or too little of one or more hormones in the body. There are more than 50 different hormones, all dictating different functions. Even tiny changes in the levels of certain hormones can have a cascading effect in the body with serious potential outcomes. If, say, you don’t consume a rounded diet and subsequently lack key macro- or micronutrients, aren’t getting adequate sleep, or experience excessive stress, your hormone health can be disrupted. Other processes such as aging or certain medical conditions can also throw off natural hormone balance. Some of these imbalances require medical attention and consultation with your physician. But others can be impacted by lifestyle changes and supplementation. For example, stress can influence cortisol levels, which, over time, may negatively impact sleep, blood sugar and key hormone levels. This can lead to numerous symptoms and unwanted effects. Achieving hormone balance for women includes strategies to lower stress, help support healthy blood sugar levels through a healthy diet, and exercise to aid overall health and better hormone receptivity. Symptoms of Hormonal Imbalance Hormonal imbalance symptoms in women can manifest in many ways. If you are experiencing some of these symptoms, you may have a hormone imbalance: Fatigue Mood swings Brain fog Hot flashes Weight gain Problems sleeping Excessive/unusual sweating Headaches Irregular periods Bloating Low libido Acne/skin issues Irregular bowel movements Hair loss/thinning “Women should monitor for changes in menstrual cycles, mood, energy levels, weight, skin, hair growth, sleep patterns, libido, and digestion to distinguish between their normal variations and signs of hormone imbalance,” says Julie Pace, RDN, a registered dietitian who specializes in women’s health and hormone-related conditions. Some hormonal imbalance symptoms are much more serious than others, in which case those experiencing them should consult a healthcare provider. There are also normal changes that take place during perimenopause and menopause. But if you are in this phase of life, that doesn’t mean you should brush off symptoms that are disrupting your quality of life. Dr. Jolene Brighten, board certified naturopathic endocrinologist and author of Is This Normal, says, “The transition into menopause brings many unwanted hormone symptoms that typically begin with trouble sleeping, additional PMS mood symptoms, and in some cases, heightened anxiety. But while it is normal to experience these symptoms, it should never be considered normal for them to interrupt your daily activities.” What Causes Hormonal Imbalance? Hormonal imbalance can be the result of numerous influences. Some key hormones and factors to focus on include estrogen, insulin/elevated blood sugar levels, cortisol, and progesterone. 1. Stress Stress triggers the release of cortisol and adrenaline to help the body cope with perceived threats; adrenaline to increase heart rate and make the body more high-functioning, cortisol to release glucose — blood sugar — for additional fuel. Left unmanaged, however, this can affect the relationship between the body’s stress response system (called the hypothalamic-pituitary-adrenal axis) and its reproductive health system (the hypothalamic-pituitary-gonadal axis). When the endocrine system is functioning properly, the HPA axis and the HPG axis release the right hormones at the right times. But during chronic stress, illness, or injury, the stress center may send out “alarm signals” in the form of cortisol. When cortisol levels are chronically elevated, this can cause issues that include heightened blood sugar levels, weight gain, and trouble sleeping, among others. The result can disrupt hormone production, including estrogen. Finally, if there are problems arising within the HPG axis, this can lead to period issues (such as missed and irregular periods), mood changes and other symptoms including decreased sex drive. 2. Menopause As women near menopause, especially around the late 40s to early 50s, the HPG axis naturally slows production of sex hormones such as estrogen and progesterone. This can lead to hot flashes, sleep problems, and mood swings. Additionally, if the HPA axis is concurrently sending out those “alarm signals” in the form of elevated cortisol, this can compound some corresponding issues like elevated blood sugar and weight gain. 3. Excessive carbohydrate intake Consuming foods high in refined carbohydrates (such as sugary snacks, white bread, candy, and juices) can cause rapid spikes in blood sugar because of how quickly these simple carbs are metabolized. Over time, this bombardment of blood sugar can dull sensitivity to insulin, the hormone responsible for directing glucose into cells. With fewer and fewer cellular takers for the circulating glucose, the result can be chronically elevated blood sugar, weight gain, and even issues of the pancreas, where insulin is released. Further exacerbating this effect, cortisol can make you crave sugary foods. So, elevated stress causes elevated cortisol, which can lead to elevated glucose levels, which can lead to weight gain… which can further elevate stress, perpetuating a cycle in which millions of people have become stuck. 4. Lack of physical activity The more sedentary your lifestyle, the likelier you are to see a decrease in insulin sensitivity and a subsequent increase in blood sugar levels. Insulin makes cells — like those in your muscles — receptive to glucose for energy. And every move you make places demands on your muscles that glucose helps to fuel. But if you don’t ask much of your muscles, that glucose will instead stay in the blood, requiring more and

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Restorative Yoga Benefits for Mothers

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Restorative Yoga Benefits for Mothers Yoga can provide mothers with obvious and unexpected benefits for the mind, body, and spirit. One of the main reasons every mom should do yoga is that it offers them emotional and physical balance and self-acceptance. There are several different types of yoga, but today, we will focus on restorative yoga. What is restorative yoga? It’s a therapeutic style of yoga that revolves around using props in order to get into certain poses in an easier way, thus enabling you to completely surrender to the pose. This practice is not physically challenging and doesn’t require you to switch from one position to another quickly, but rather encourages you to stay in a certain pose for an extended time period. This form of yoga will encourage busy moms to slow down, heal, and reflect. Instead of focusing on physically challenging poses, restorative yoga emphasizes simple stretches. You will learn to practice stillness, center your breath and body, and hold certain poses for extended periods. Staying in a certain pose for as long as you are comfortable will help you achieve a state of relaxation. Like any type of yoga, you can choose to work either your entire body or a specific area. You can achieve restorative yoga poses by using many different props, such as pillows, blankets, chairs, straps, blocks, and bolsters. By using these props, you’ll allow your body to relax and stretch with support. Restorative yoga isn’t as popular as other yoga techniques since most people opt for something more physically challenging. Nevertheless, restorative yoga is far from easy (even though it might not look that way) and offers many different health benefits. Aids Weight Loss You might be thinking that there’s no way restorative yoga could help you lose weight since it isn’t an aerobic style of yoga, such as the fast-paced vinyasa flow. Or maybe you’ve learned that you can lose weight only by taking part in strenuous exercise and keeping a healthy diet. Although this is true, there are other ways to lose weight effectively. By practicing one of the calmest forms of yoga, you can lose significant weight by reducing the stress hormone cortisol, which is associated with too much stress and excess belly fat. The National Institutes of Health study, led by researcher Maria G. Araneta, PhD, MPH, of the University of California, San Diego, found that it also helps people get rid of subcutaneous fat. Restorative Yoga for Menopause Restorative yoga will help reduce the effect of hormonal changes associated with menopause by balancing your endocrine system. Your poses in a therapeutic yoga class will stimulate all your body’s organs, glands, tissues, and cells, significantly affecting your neuroendocrine system. As a result, it will also increase oxygenated blood flow to the glands in your head and neck. Calm the Nervous System Stress and anxiety cause our nervous system to move into fight or flight mode. On the other hand, restorative yoga can help bring back balance and calm to the nervous system. Practicing simple yoga stretches for just an hour a day will trigger the parasympathetic nervous system and get your body into a more balanced rest and digest state. You should feel a sense of calmness and rejuvenation when finished. Increase Flexibility Yoga is probably best known for increasing flexibility. However, restorative yoga isn’t about how bendy you can get, like some of the other more popular forms of yoga. Instead, it focuses on simply teaching you how to release tension in your body, especially in tight areas. Because of this, restorative yoga may be the fastest way for you to learn how to increase your flexibility. Injury and Illness Recovery Restorative yoga is excellent for all people recovering from a particular illness or who are partially immobile and unable to take part in more strenuous workouts. This form of yoga allows people with depleted strength and low energy levels to enjoy some exercise. Engaging in this form of exercise will help you become more active. You’ll also experience a faster recovery, seeing how restorative yoga will help you rest, relax, and fight stress. Restorative Yoga for Women with Breast or Ovarian Cancer According to a study published by the Wake Forest University School of Medicine, restorative yoga may help slow down the development of breast and ovarian cancer in patients suffering from these conditions. https://www.ncbi.nlm.nih.gov/pubmed/18544284 Strengthen Mind and Body By strengthening your mind-body connection, you’ll deepen your self-awareness and introspection and experience a heightened body awareness. With a solid mind-body connection, you’ll be able to access certain parts of your body and relieve those areas of tension very quickly. Try these 7 easy-to-follow poses to relax the mind and body: Restorative Yoga Sequence to Relax the Mind and Body – Yoga Rove Yoga can provide mothers with obvious and unexpected benefits for the mind, body, and spirit. One of the main reasons every mom should do yoga is that it offers them emotional and physical balance and self-acceptance. There are several different types of yoga, but today, we will focus on restorative yoga. What is restorative yoga? […] Robin R.{authorlink}https://robinsonestopfitness.com/2023/05/07/restorative-yoga-benefits-for-mothers-2/ Robin’s One Stop Fitness Fitness, nutrition, weight loss and alternative health. https://s0.wp.com/i/buttonw-com.png

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A Manifestation Exercise

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A Manifestation Exercise As human beings it’s our default setting to imagine the worst. Historically, being vigilant of danger is what kept us safer from being eaten by lions and out of harms way. Yet in today’s world we are of course (unless we happen to find ourselves roaming the African savannas!) not in danger of getting eaten by lions, but, our brain’s can still be triggered by unfavourable events to make us feel the same lion-threat is there. This renders many people into hyper states of anxiety and panic. The good news however is that we can learn to consciously choose a more appropriate response for the different (no lion is coming after me) threat.… Continue reading… As human beings it’s our default setting to imagine the worst. Historically, being vigilant of danger is what kept us safer from being eaten by lions and out of harms way. Yet in today’s world we are of course (unless we happen to find ourselves roaming the African savannas!) not in danger of getting eaten by lions, but, our brain’s can still be triggered by unfavourable events to make us feel the same lion-threat is there. This renders many people into hyper states of anxiety and panic. The good news however is that we can learn to consciously choose a more appropriate response for the different (no lion is coming after me) threat.… Continue reading… Poppy{authorlink}https://poppycross.co.uk/dream-baby-dream-a-law-of-attraction-exercise-to-inspire-pure-escapism-and-joy/Poppy Cross | Life coach

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What is the Sober Curious Movement—and Why Is It So Popular?

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What is the Sober Curious Movement—and Why Is It So Popular? Many people think that, when it comes to alcohol use, it’s all-or-nothing; you either pursue full sobriety or you drink whatever and whenever you want. But it doesn’t have to be all-or-nothing. There’s a movement aimed at helping people want to better understand their relationship to alcohol and make healthier choices for themselves without necessarily giving up alcohol completely. It’s called the sober curious movement. Let’s take a look at all things sober curious: what it is, how it differs from full sobriety or abstinence, and how (if you’re curious about it!) you can embrace the movement in your own life. What is “sober curious”, and why is it having such a moment? “The Sober Curious movement was launched by Ruby Warrington and her book, Sober Curious, in [late 2018],” says Elisa Peimer, LCSW, a therapist who has worked with a Sober Curious support group. “Sober Curious is a method of being mindful about drinking. People following it learn how to notice what triggers their drinking, what the act of drinking means to them, what needs it’s fulfilling, and how it’s adversely affecting their lives.” The movement gained momentum quickly, in part because it allows people to explore living a more sober lifestyle without making the commitment to give up drinking entirely. “The movement encourages a sober (or more sober) lifestyle, but embraces and welcomes individuals who are not ready to quit alcohol entirely,” says Ian Andersen, co-founder of mindful drinking and moderation app Sunnyside. The rise of the sober curious movement could also be viewed as an extension of health, wellness, and mindfulness in general becoming more mainstream. “As mindfulness in general has become more and more popular, being sober-curious feels like a natural extension of healthier lifestyle options like plant-based diets, yoga, and meditation,” says Molly Watts, author and host of The Alcohol Minimalist podcast. Finally, the sober curious movement has gained quite the following on social media. And as more people and influencers have embraced the movement—and been willing to speak out about their choices around drinking less, or not at all—the movement has spread to more people. For example, “hashtags like #mindfuldrinking and #sobercurious are driving millions of views on social media,” says Andersen. How is being sober curious different from being fully sober? Being sober curious differs from traditional sobriety in a few ways—most notably that it doesn’t require abstinence from alcohol. Instead, it encourages people to, as the name suggests, get curious about their drinking—and aim to make better, more mindful choices around their alcohol use. This allows people “to explore living a life without alcohol without having to fully commit to not drinking,” says Dr. Brooke Scheller, a Doctor of Clinical Nutrition who specializes in nutrition to support a sober or sober-curious journey.  “The focus is not on just abstinence, but on the choices we make when the stressors in our lives drive us to relieve them with alcohol rather than in more healthy ways,” says Peimer. It also appeals to a wider audience. While full abstinence is generally recommended for people with an alcohol use disorder, the sober curious movement is a fit for anyone who wants to have a better relationship to alcohol—or who want to cut back their drinking for reasons outside of addiction or alcohol use disorder, like improving their health. “Before this, sobriety was mostly reserved for those who identified as having a problem with alcohol,” says Scheller. “Over the last two years, people are now exploring a sober-curious lifestyle by cutting back or even fully eliminating alcohol for reasons that include physical and mental health reasons, to improve their careers, relationships, or even just because they’re sick of the hangover habit.” “Sober curious offers a flexibility to acknowledge your use of alcohol might not be healthy without the rigidity of an all-or-nothing approach,” says Peimer. Feeling curious? Tips on how to embrace the movement Practice mindfulness when you reach for a drink. Mindfulness is the foundation of the sober curious movement. “Sober curiosity is about mindfulness—looking at your actions in the moment and being honest with yourself,” says Peimer. “Notice what’s going on for you when you decide to drink.”  Before you take a drink, pause for a moment. Ask yourself “why am I taking this drink?”—and then, based on the answer, decide whether you want to move forward and have the drink. For example, when you stop to think about why you’re reaching for a drink, you may realize that it’s because you trying to manage challenging emotions, like boredom or anxiety—in which case you might opt to skip it in favor of a healthier coping mechanism, like calling a friend or going for a run.  Practicing mindfulness in the moments that you want or reach for a drink can help you better understand the motivations behind your drinking—and whether those motivations are in line with the kind of relationship you want to have with alcohol. Get curious and ask yourself some deeper questions. In addition to bringing mindfulness to moments when you want to drink, being sober curious means…well, getting curious. Ask yourself some deeper questions about your relationship to alcohol. “Be thoughtful about what drinking means to you,” says Peimer. “Is it helping you create a narrative that’s appealing? Is it a reminder of happy times? Is it an indication that the weekend is starting?” Understanding the reasons behind your drinking can help you make better, healthier choices around if and when to drink.  If you want to take things a step further, you may also want to ask yourself some questions about what it would be like to give up alcohol completely or consume less of it. “Ask yourself how your life would look without alcohol,” says Peimer.  If you want to see how drinking may impact your Sleep Score, check it after a night out with friends. You can also try comparing your Sleep Score on a night you haven’t

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Try a Mood Board for Your Fitness and Wellness Resolutions This Year

2023, Blog, crafts, fitness and wellness, Goal Setting, goals, mood board, new year, new years resolutions, resolutions, Stress /

Try a Mood Board for Your Fitness and Wellness Resolutions This Year The New Year is one of the best times of the year to set fitness and wellness resolutions. And one of the best ways to ensure you keep those fitness and wellness resolutions all year long? A mood board. Mood boards can be a great source of inspiration for making healthier decisions and moving towards your fitness and wellness goals. But what, exactly, is a mood board, how do they work,  and how can you use mood boards to become the happiest, healthiest version of yourself in 2023 (and beyond)? Sometimes called a vision board, a mood board is a collection of images, graphics, words, and other visual imagery collaged together. They essentially create a visual representation of a chosen topic, idea, concept, or goal. You can make a physical mood board (for example, by cutting out images from a magazine and collaging them on a piece of posterboard)—or, if you prefer the more tech-savvy route, you can create a virtual mood board using a digital design tool. What can you use a mood board for? Mood boards are extremely versatile. You can make one on just about every topic and for just about any reason (including just because you want to!). But one of the most effective ways to use them? To help you hit your goals. For example, let’s say you just bought a new home. You might make a mood board full of interior design images to help guide your decorating process—including the colors, styles, textures, and patterns you want to include in your home design. Or let’s say you’re still renting—but your goal is to buy a home in the near future. In that situation, you could make a mood board to keep you moving towards your goal, complete with photos of your dream neighborhood, the kind of home you’d like to buy, and images that will inspire positive financial habits. Mood boards can be a helpful tool in working towards any goal. But as the New Year approaches, they can be especially effective in helping you work towards your New Year’s resolutions—including your health and fitness resolutions. So how, exactly, can you use mood boards to help you hit your health and fitness goals—and keep you moving towards your healthiest, happiest self straight through 2023? Make sure all of your health goals are represented—mental, physical, and emotional When setting health resolutions for the coming year, it can be easy to focus on the physical—things like changing your diet or getting more exercise. And while you’ll 100 percent want to include those goals on your mood board, your physical health goals aren’t the only resolutions you want represented on your mood board. You’ll want to include your mental and emotional health goals as well. Think about the resolutions you want to make to improve your overall health in 2023—physical, mental, and emotional. For example, maybe your health resolutions look something like this: Physical: Run a 10k, learn to cook healthy meals at home, improve sleep hygiene and get 8 full hours of sleep each night Mental: Create a daily self-care practice, learn an instrument, read one book per month Emotional: Start seeing a therapist, schedule at least one “friend date” each week All of those resolutions are going to help you become a healthier, happier person—and so you’ll want to include them on your mood board. Include images that inspire you Once you know all of the health resolutions you want to include on your mood board—physical, mental, and emotional—it’s time to start putting your mood board together. And the first step in that process? Gathering images to create your collage. There’s no “right” way to search for, find, and collect imagery for a mood board. If you’re making a physical mood board, you might clip images from books and magazines or incorporate your own photos—while if you’re making a digital mood board, you might search the internet and take screenshots of images that align with your goals. But however you conduct your image search, the most important thing to keep in mind? Choose images that inspire you. Look for inspiring images that align with the goals you’re trying to hit. For example, is one of your fitness goals to finish your first marathon? Look for photos of people triumphantly crossing marathon finish lines or epic scenery shots of the location where you’d like to run. Are you planning on embracing a more plant-based lifestyle in the coming year? Make sure to incorporate lots of pictures of delicious, nutritious foods and meals to inspire your plant-based menu. Bottom line? The purpose of your mood board is to act as a visual representation of your health and fitness resolutions—and to inspire you to keep working towards those resolutions, even when it gets challenging. So, to make sure your mood board inspires you when you need it most? Choose inspiring images. Put your mood board on display A mood board is a great reminder of the goals that you’re working towards and inspiration to help you work towards those goals. But it can only remind and inspire you if you can actually see it. Display your mood board in a place where you’re sure to see it every day—for example, on your bedroom wall, on your dresser, or in your workout room. The more often you look at your mood board, the more visual reminders you’ll get of your fitness and wellness resolutions—and those reminders can help you stay accountable to hitting your goals and keeping your resolutions. Add to your mood board as necessary As the year progresses, your fitness and wellness resolutions may progress right along with it. So, if you want your mood board to continue to inspire you? Make sure to change and add to it as necessary. For example, let’s say your major New Year’s health resolution is to get better sleep—and, as such, your mood board is focused on

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