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Build Better Boundaries

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Setting boundaries is essential for maintaining healthy relationships, self-respect, and mental well-being. Boundaries define what you are comfortable with and how you want to be treated. They protect your emotional, mental, and physical health by clarifying limits with others.

Why boundaries matter

Boundaries create clear expectations and reduce misunderstandings. Without them, you risk feeling overwhelmed, exploited, or unappreciated. They help you take control of your time, energy, and emotions, ensuring others don’t overstep your limits.

Types of boundaries

There are various types of boundaries:

  • Emotional boundaries: Protect your emotional energy by controlling how others interact with your feelings. For example, you might set a boundary around how much emotional support you can offer.
  • Physical boundaries: These pertain to your personal space and comfort level with physical touch.
  • Time boundaries: Help you manage how much time you dedicate to work, relationships, or personal activities. They ensure others respect your schedule.
  • Mental boundaries: Protect your thoughts, opinions, and values. It’s essential to voice your beliefs while respecting differing opinions.

Steps to establish boundaries

  1. Self-awareness: The first step to setting boundaries is recognizing your own needs and limitations. Understand what makes you uncomfortable and why.
  2. Communicate clearly: Be direct yet respectful when communicating your boundaries. Use “I” statements to express how you feel, like “I feel overwhelmed when…”
  3. Be consistent: Once boundaries are established, consistently reinforce them. Others may push back, but staying firm is key to maintaining respect.
  4. Practice self-care: Setting boundaries is a form of self-care. It’s not selfish to prioritize your well-being and protect your personal space.

Overcoming challenges

It can be difficult to set boundaries, especially with people you’re close to. Fear of confrontation or guilt may arise, but remember that boundaries help foster healthier, more balanced relationships. It’s also essential to recognize when others have set boundaries with you and respect them.

Establishing boundaries is a lifelong skill that empowers you to live authentically and protect your emotional and physical well-being. By communicating your limits with clarity and confidence, you strengthen your relationships and create an environment of mutual respect.

Reducing Ovarian Cancer Risk

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September marks the beginning of Ovarian Cancer Awareness Month, a time to support current patients and educate the general public on ovarian cancer. Ovarian cancer is estimated to affect just under 20,000 American women this year alone. Since the signs and symptoms of ovarian cancer can be easy to miss, and no diagnostic test exists for ovarian cancer, awareness around the disease is extremely important for early detection and intervention.

Signs and Symptoms

Only about 20% of cases are diagnosed in the early stages (stages I-II), since symptoms often don’t appear until the disease is in more advanced stages (stages III-IV). Some common symptoms of ovarian cancer include: 

  • Bloating
  • Trouble eating or feeling full quickly
  • Pelvic/abdominal pain
  • Urinary frequency
  • Fatigue
  • Menstrual changes
  • Back pain
  • Upset stomach, heartburn, or constipation

It’s important to visit your doctor if any of these symptoms persist for two weeks or more. 

Ovarian cancer is the fifth leading cause of cancer-related deaths among women. This month is a crucial time to educate the public about the symptoms, risk factors, and the importance of early detection, which can significantly improve outcomes.

Treatment

Like most other cancers, treatment for ovarian cancer can include a combination of surgery, chemotherapy, and radiation. Integrative medicine is also commonly added to a patient’s treatment plan, which includes modalities like massage, acupuncture, and yoga. These complementary therapies can help with stress alleviation and can relieve side effects of other treatments. 

Risk Factors

Certain factors can increase your risk of developing ovarian cancer. These risk factors include: 

  • Being a woman
  • Overweight or obese
  • Childbirth later in life or never having a full-term pregnancy
  • Hormone replacement therapy
  • A family history of ovarian cancer, breast cancer or colorectal cancer
  • A personal history of breast cancer
  • An inherited genetic mutation (BRCA1, BRCA2)
  • A family cancer syndrome (Lynch syndrome, Peutz-Jeghers syndrome, MUTYH-associated polyposis)
  • Fertility treatment
  • Smoking

If you have a personal or family history of cancer, it’s especially important to make sure you have blood tests and screenings periodically to catch it early. Practicing healthy behaviors and habits that look like incorporating movement/exercise in your day, maintaining a healthy weight and not smoking, can all decrease your risk. If you are a mother, you can also reduce your risk by breastfeeding if you are able.  

Every September, the nationwide movement to raise awareness for ovarian cancer takes place. It also honors those who have battled this disease and supports ongoing research efforts to find better treatments and ultimately, a cure.

By spreading awareness, knowing the warning signs, symptoms and risk factor, we empower women to take charge of their health and advocate for their well-being. Learn more about this often difficult to detect cancer and join the movement at: Own Your Ovaries – ovarian.org

Massage For Beginners

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People enjoy massages for a variety of reasons, including physical, mental, and emotional benefits.

Massage can set a mood of relaxation massages are deeply relaxing and can help reduce stress, tension, and anxiety. The gentle pressure and soothing touch of a massage therapist can induce a state of relaxation, promoting a sense of calm and well-being.

Often is to promote pain relief and improve circulation. Massages can alleviate muscle tension, stiffness, and soreness. This provides relief from chronic pain conditions such as back pain, neck pain, and headaches. Massage therapy helps improve blood circulation, reduce inflammation, and release endorphins, which are natural painkillers produced by the body.

Basic massage techniques

Remember that giving a massage is as much about the connection and care you provide as it is about the techniques you use. Approach the experience with empathy, mindfulness, and attentiveness to your partner’s needs and preferences. Target problem areas if your partner has specific areas of tension or discomfort, focus on those areas with extra attention and care. Use targeted techniques such as trigger point therapy or deep tissue massage to address knots and tight muscles.

With practice and patience, you can become more confident and skilled in the art of massage. Here’s a brief overview of some simple techniques to get you started.

Massage tips to keep in mind

Set the mood. Create a calming and comfortable environment by dimming the lights, and playing soft music. Consider using aromatherapy with scented candles or essential oils if desired. Ensure that the room is warm and free from distractions. The person receiving the massage is comfortable and supported with pillows, blankets, etc.

We never massage without massage oil. A small amount of massage oil or lotion to your hands can reduce friction and provide a smooth gliding motion. Choose a massage oil with a scent that is mostly inoffensive, or opt for unscented oil if they have sensitive skin.

Begin with gentle, long strokes to warm up the muscles and relax your partner. Use both hands to apply light pressure, starting from the neck and shoulders. Then work your way down to the lower back and legs. And don’t be afraid to use different techniques. Experiment with different massage techniques, such as effleurage (long, sweeping strokes), petrissage (kneading and squeezing), friction (circular motions), and tapping or percussion (gentle tapping with fingertips or cupped hands).

As you’re wrapping up

Check in with your partner periodically to ensure that the pressure and techniques are comfortable and enjoyable for them. Ask for feedback and adjust your approach accordingly to address any areas of discomfort or preference. Offer water and rest after the massage. Encourage your partner to drink plenty of water to stay hydrated and rest for a few minutes to fully enjoy the benefits of the massage. Offer to provide any additional support or assistance they may need.

Massages provide a nurturing and supportive touch that can promote emotional healing and well-being. The compassionate presence of someone massaging can help people feel cared for, accepted, and understood, fostering a sense of connection and trust.

Overall, massages offer a holistic approach to health and wellness, addressing the interconnectedness of the body, mind, and spirit. Whether seeking relaxation, pain relief, or emotional support, people enjoy massages for their profound therapeutic benefits and ability to enhance overall quality of life.

Family Wellness First

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There are a lot of factors which you cannot control in your life; like your genetic makeup, your past, and the circumstances around you, but you do have choices over what you eat, whether or not you exercise and the everyday life choices you make. When it comes to how you raise your children and family, it is up to you to make educated and intentional choices, as well as the habits you are inculcating in them.

Family wellness encompasses the physical, emotional, social, and mental well-being of all members of a family unit. It involves nurturing positive relationships, fostering open communication, and creating a supportive environment where each family member can thrive. Here are some key aspects of family wellness:

  1. Healthy Communication: Open and honest communication is essential for building strong family relationships. Encourage active listening, express appreciation and empathy, and create opportunities for family members to share their thoughts, feelings, and concerns in a safe and respectful manner.
  2. Quality Time Together: Make time for regular family activities and bonding experiences. Whether it’s sharing meals, playing games, going for walks, or engaging in hobbies together, spending quality time as a family strengthens connections and fosters a sense of belonging and unity.
  3. Physical Health: Promote healthy lifestyle habits for the entire family, including nutritious eating, regular exercise, adequate sleep, and preventive healthcare. Encourage outdoor play, sports, and recreational activities to promote physical fitness and reduce sedentary behavior.
  4. Emotional Support: Create a supportive and nurturing environment where family members feel valued, accepted, and loved. Offer encouragement, validation, and affection, and provide emotional support during challenging times. Teach children how to recognize and express their emotions in healthy ways.
  5. Conflict Resolution: Teach constructive conflict resolution skills to help family members navigate disagreements and resolve conflicts peacefully. Encourage compromise, active listening, and problem-solving strategies that focus on finding win-win solutions rather than assigning blame or escalating tensions.
  6. Boundaries and Respect: Establish clear boundaries and expectations within the family unit, and respect each other’s individuality, privacy, and autonomy. Encourage mutual respect, empathy, and understanding, and model positive behaviors for children to emulate.
  7. Stress Management: Help family members develop coping strategies to manage stress and build resilience in the face of life’s challenges. Encourage relaxation techniques, mindfulness practices, and self-care activities that promote emotional well-being and reduce stress levels.
  8. Education and Growth: Support ongoing learning and personal development for all family members. Encourage curiosity, exploration, and lifelong learning through reading, attending workshops, pursuing hobbies, and exploring new interests together.
  9. Community Engagement: Foster a sense of social connectedness and civic engagement by participating in community activities, volunteering, and supporting causes that align with your family’s values. Encourage empathy, compassion, and a sense of responsibility toward others in your community and beyond.
  10. Adaptability and Resilience: Recognize that family life is dynamic and may involve periods of change, transition, and adversity. Build resilience as a family by embracing flexibility, problem-solving skills, and a positive outlook in the face of adversity.

By prioritizing these aspects of family wellness, you can create a supportive and nurturing environment where all family members can thrive and flourish.

Keeping your family healthy will pay off

A healthier lifestyle has benefits, both long-term and short-term. While, healthier lifestyle guarantees that you and your family avoid chronic health problems including cardiovascular diseases and other health problems, it also helps you feel your best, give you more energy for everyday tasks and allow you to live a productive life.

Health and wellness are important not just because you want your children to live a healthy and long life, but also because seeing them in pain will be a source of pain to you as well. Knowing that you have the power to shape not only their present but also the future is a big responsibility.

Connection + Kindness

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Human connection satisfies a fundamental need to belong and is established by recognizing and valuing each other. Kindness fosters connection by creating a sense of acceptance and reduces feelings of isolation. A moment spent sending wishes of friendliness, concern, or support nurtures connection and builds an individual’s capacity for kindness. You can maintain social ties and strengthen them as we help each other.

Practicing kindness towards self

…or others promotes happiness and confidence while simultaneously building character. Improving someone’s day through an unexpected kind gesture enhances both the giver and receiver’s mood. It also has unintended physiological benefits such as boosting the immune system, reducing blood pressure, and lowering stress and anxiety. Kindness does not have to be grand or expensive, as the smallest gestures often have the greatest impact. For example, a moment of support during a time of need, words of encouragement, or a simple smile can make a world of difference.

Perspective is often limited by experiences

As a result, people don’t always see eye-to-eye. Extending simple gestures of kindness bridges this gap, allowing connections to form. Recognizing that someone may be having a bad day provides a sense of empathy and makes a moment of kindness more meaningful. View others in a positive light to make it easier to be kind.

Kindness is both a mindset and a habit. It will take effort to actively cultivate this behavior but once it is adopted, opportunities to apply it will appear everywhere. You can acquire a habit of  kindness through diligent daily practice as each small act will add up to a lot of good.

It is common to experience obstacles to kindness

Feelings such as fear, distraction, anticipation, or exhaustion. Fear exposes itself in multiple ways; fear of drawing attention or causing embarrassment, fear of having an act of kindness rejected or fear of doing something wrong. Attempt to overcome those feelings by knowing that being kind is never wrong. Wandering thoughts and countless forces demanding attention can lead to distraction. Many miss the opportunity to serve as they rush to complete their next to-do item. Focus on living in the present to avoid these kindness obstacles. Insufficient sleep or inadequate mental rest often leaves people running on their last reserves. Prevent the obstacle of exhaustion by making time for self-care and relaxation.

Reconnect by creating a habit of kindness. Improve connections with self and others by practicing some of these activities:

Mindful kindness

Whatever the act itself, we suggest it be underpinned by four principles:

  1. Awareness – We must be aware of the opportunity to be kind. We can’t recognize the need if we are completely absorbed in our thoughts, our own world, or our online alter egos.
  2. Non-judgment – We must prepare to suspend judgment if we want to be truly kind. It’s not for us to judge the good or bad, right or wrong of another person’s situation. It’s only for us to recognise there is an opportunity for us to be kind.
  3. Action – We must act in a friendly, generous and considerate manner to the person in front of us. Awareness without action can’t be kind.
  4. Unconditional – Being kind means offering kindness without conditions or expectation of reward. The real reward for a kindness is in the inner positivity, rather than any external reward or recognition.

When we practice kindness either to other people or towards ourselves we can experience positive mental and physical changes through lowering stress levels and increasing the body’s production of feel-good hormones such as dopamine, oxytocin and serotonin. Being kind helps boost the immune system, reduce blood pressure and reduce stress and anxiety.

The great thing is that it isn’t difficult to be kind.

5 Future Wellness Trends

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In the ever-evolving world of health and fitness, staying ahead of the curve is the key to unlocking your full potential. As we head into the future, it’s time to fasten our seatbelts and prepare for a thrilling ride through the most anticipated health trends in the world of wellness.

From futuristic fitness technologies that transform the way we work out to groundbreaking holistic strategies that nourish both body and mind, 2024 promises to be a revolutionary chapter in the health and fitness world.

In this blog post, we’ll take you on a journey into the future, exploring the trending health topics that are set to shape the landscape of health and wellness in 2024. Whether you’re a seasoned fitness enthusiast or just beginning your wellness journey, these health trends are designed to empower those pursuing healthier and happier lives.

1. Individuals making more informed wellness decisions

In 2024, we predict a significant shift in consumer awareness and behavior regarding wellness purchases and personal care choices. Today’s consumers are increasingly discerning, and prioritize research and expertise to improve their health. Two major factors drive this shift:

  • Firstly, consumers are more informed about how their choices impact their health, leading to a demand for transparency.
  • Secondly, people are less inclined to follow wellness trends blindly, opting for evidence-based practices over marketing hype.

One way to be more informed is to rely on peer-reviewed scientific research, ensuring that the information is subjected to rigorous scrutiny and is deemed credible. Seeking advice from recognized experts in the health and wellness industry provides trustworthy insights, particularly when these professionals possess relevant qualifications and experience.

The digital age continues to empower consumers with access to information, and they place a premium on credible sources of advice. This prioritization of research and expertise extends to healthcare choices, encouraging a sense of responsibility and proactivity in managing one’s well-being. Overall, consumers in 2024 will make more informed decisions to enhance their health and well-being.

2. Prioritizing the importance of sleep

The importance of sleep has undergone a significant transformation in recent years and will continue in 2024, with a growing emphasis on its vital role in our overall health and well-being. Studies have shown that insufficient sleep is linked to a multitude of health issues, including obesity, diabetes, cardiovascular problems, and even a weakened immune system. Notably, research such as a study published in 2022 emphasizes the important relationship between sleep duration and metabolic health, highlighting the role of sleep in regulating appetite and metabolism.

To enhance sleep hygiene based on these findings, consider practical tips derived from research-backed strategies. This includes establishing a consistent sleep schedule, creating a comfortable sleep environment (such as a cool and dark room), and limiting screen time before bed to minimize disruptions to the circadian rhythm.

With this growing wealth of evidence, 2024 will be the year that we gain a better understanding that sleep is not merely a passive state but an active and essential contributor to our physical and mental health.

3. Holistic health further integrating with fitness

Holistic health, which encompasses the interconnectedness of mind, body, and spirit, is becoming increasingly intertwined with fitness as people recognize the importance of a more comprehensive approach to wellness. While traditional fitness often emphasizes high-intensity workouts and achieving specific physical goals, holistic health encourages individuals to focus on overall well-being.

Research backs up these positive effects of mind-body practices on mental health. For instance, an analysis published in 2020 found that yoga interventions significantly improved symptoms of anxiety and depression. Mindfulness practices, often included in holistic fitness approaches, have also been linked to improved emotional balance, as evidenced by another 2020 study. Physical health benefits are also evident, with a study from 2019 reporting that regular Pilates practice was associated with enhanced flexibility, balance, and muscular endurance.

In 2024, the industry is predicting a greater emphasis on workouts that not only improve physical strength but also consider emotional and mental health. Yoga, Pilates, and mindful movement practices, for example, blend physical fitness with stress reduction and emotional balance, aligning with holistic principles.

4. Widespread adoption of health-monitoring technologies

Health-monitoring technologies, such as wearables, are devices and systems designed to track and measure various aspects of an individual’s health and well-being. These technologies have become increasingly popular due to their convenience and ability to empower individuals to take a more proactive role in monitoring and optimizing their health. We are predicting an even wider adoption of these wearables in 2024 as a result of a few factors such as:

  • Advancement in technology
  • Increased health awareness
  • A growing and aging population
  • Integration with healthcare systems

As these devices continue to evolve and provide valuable insights, we see them as having a significant role in the future of promoting proactive health management and improving the overall wellness of individuals.

5. AI Coaches will boost workout efficiencies

In 2024, AI coaches are poised to usher in a new era of fitness training by significantly enhancing workout efficiencies through advanced technology and personalization. These AI-driven coaches leverage machine learning, real-time data analysis, and personalized recommendations to provide a level of guidance and support that was once unimaginable.

One of the key ways AI coaches will boost workout efficiencies is by using data to tailor training plans to an individual’s unique needs. They can identify trends, pinpoint weaknesses, and make continuous adjustments to personalized plans, ensuring that workouts remain in sync with evolving fitness levels.

These trends are likely to redefine our understanding of health and how we prioritize wellness. From cutting-edge technologies to personalized nutrition plans, the coming year is poised to usher in a revolutionary paradigm shift in how we approach our physical, mental, and emotional wellness.

If you’re looking to stay ahead of the health trends and reap the rewards of diving into your fitness, health, wellness, and body self care routine, you’re in the right place with MySoulrenity.

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Wrap Up Well-being for Winter

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Even if you live somewhere you are fortunate to enjoy sunny days during the winter, the season itself can bring on a lot of additional stress. Beginning with end-of-year schooling in December, going straight into busy holiday activities, traveling to see family (often to cold, rainy and snowy climates), followed by the start of a new year… acclimating yourself to new changes, time constraints, catching up on work and more, can be a LOT to handle! All of this, in addition to fewer daylight hours, can throw you into a winter funk. 

But winter can be an amazing season for your physical and mental health. …

Just use these seven simple but powerful ways to enjoy winter, feel great and thrive! 

  1. Make time for self-care during winter break. After a strenuous fall, winter is the time to recharge. While it’s tempting to stay busy when you’re home for the holidays, be sure to make time for yourself. If you want to spend Saturday on the couch watching movies, or curl up in bed for a long winter’s nap, do it! If your body is telling you to slow down, listen to it and allow yourself to catch up on some much needed rest and relaxation.
     
  2. Keep moving with some form of regular exercise. This is truly a game changer during the winter months. Going to the gym, joining a class virtually  or even just going for daily walks will make you feel so much better during the winter season. This is also a great time to start the new year by learning a new skill and meeting new people. Check your local area for nearby places offering classes and workshops. Guaranteed there is one that’s perfect for you!
     
  3. Stay hydrated. A lot of people think they can drink less water in the winter, but that’s not the case. In fact, dry indoor heat can quickly dehydrate you, leaving you feeling sluggish and drained. Keep your water bottle filled and nearby, and sip on it throughout the day. Staying hydrated in the winter will help you look and feel your best!
     
  4. Eat colorful winter fruits.  Eating seasonal produce is always the best option, and there are so many delicious fruits at their peak during the winter months. Here are a few to get you started:  

    Apples. Fall may be peak season for most apples, but properly stored, there are many varieties in stores that are crisp, juicy and fresh all winter long! Try a Fuji, Braeburn, Rome or Gold Rush apple and enjoy their delicious taste and health benefits.

    Pears. There’s nothing better than a Christmas pear! The sweetest and juiciest of all winter pears. Other yummy winter pear varieties are Bosc, D’Anjou and Comice.

    Pomegranate arils. If you’ve never tried a pomegranate aril you are missing out! These are the little red seed pods inside the pomegranate. Most stores (including Trader Joe’s) sell small containers of fresh arils in the winter. If you want a tasty treat that’s power packed with nutrients, this is THE winter fruit you need to try! 

    Clementines, mandarins, and kiwis, oh my! Eat them fresh or toss them in a fruit salad for a delightful combination of flavors
     
  5. Do something that inspires and nourishes your soul daily or weekly.  What inspires you? Music, art, a good book, mediation, cooking?  This next year, commit to doing one thing every day or each week that brings you personal fulfillment. Not sure what that is? Ask yourself this question “If I had more time, I would….” With a busy schedule of, work, family, children, and a social life, it’s often easy to go weeks or months without doing the things that are important to us personally. Don’t put these things off until the next break or summer, weave them into your schedule. Even if it’s just 30 minutes a week.
     
  6. Write down your life vision for 2023. This is not a list of goals (although you can include goals). A life vision is the bigger picture. What’s important to you this year? How do you want to feel? What do you want to experience? In what areas do you want to grow as a person? A life vision can really encompass anything you want it to. It’s the process of writing this down that is transformative, and will help you to actualize your vision and enjoy a happier, more fulfilled year.
     
  7. Start a gratitude journal for 2024. Did you know that writing daily in a gratitude journal can be good for your health? Studies have shown that keeping a daily gratitude journal can lower stress levels, help you sleep better, and give you a more clear perspective on what is important to you and what you truly appreciate every day. In short, a gratitude journal can benefit your body, mind and soul.

And no worries if you are a person who doesn’t like to journal. Writing three short (one sentence) things in your gratitude journal is all it takes. And when you go back and read your gratitude journal, it truly does make you realize how many things there are to be grateful for – winter, spring, summer and fall! MySoulrenity shared a printable version of this if you’re signed up for our newsletter, if not, what are you waiting for!

Drive-By The Drive-Thru

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Next week National Fast Food Day will celebrate fast food restaurants and the food that they sell. Fast food usually consists of prepackaged and ready-made food that can be quickly cooked—often by deep frying or microwaving—and eaten; most is designed to be eaten on the go, and does not require cutlery. Common fast foods include burgers, french fries, fried chicken, fish and chips, pizza, tacos, chicken nuggets, hot dogs, sandwiches, and ice cream. Fast food is typically high in sugar, salt, saturated fat, and calories, and is linked to many health problems. Fast food restaurants usually sell food at either a counter or a drive-through.

But there’s a problem…

Fast food a.k.a. junk food is the main source of energy, fat, sugar and sodium in most Americans’ diet. Imagine that most of what we eat comes from foods that actually provide no real nutrients, but instead an excess of calories that makes us feel full and satisfied faster. According to a recent study, for US adults overall, 47% of energy, 75% of total sugar, 46% of sodium, and 48% of saturated fat consumed derived from junk food sources and sugary beverages such as sodas, juices and coffees..

Statistics from a survey conducted by the shows that a little over one-third (36.6%) of adults in America eat it on any given day and more than 90% of their total sugar intake are derived from junk foods. 

National Center for Health Statistics from Center for Disease Control

This problem is worse in kids’ and adolescents’ diets. One-third (36.3%) of children and adolescents consumed fast food on a given day. And adolescents consumed on average 13.8% of their daily calories from fast food on a given day. Most Americans eat at a fast food restaurant 1-3 times a week.

This is a very concerning trend, because eating big amounts of junk foods leads to nutrition-related non communicable diseases such as obesity, diabetes, and hypertension. So, there are many reasons why people should either stop or significantly lower their consumption of fast food foods. 

What would happen if you stop eating fast food? 

Here’s a list of what you can expect once you stop this habit:

  • You’ll start losing weight naturally. Cutting back on fast food means you’ll be receiving less amounts of fat, sugar and calories, which will naturally lead to weight loss. 
  • You’ll feel more energetic. Receiving more calories from junk food doesn’t mean you’re obtaining enough nutritional substance. By eating more home-made meals that are rich in protein, vegetables, and fibers, you obtain energy in a more balanced way.
  • You will feel more prone to doing exercise. If your body starts to feel lighter and more energetic, odds are that you’ll start looking for opportunities to engage in more dynamic activities or exercises. Of course, exercising has a very positive effect on health. 
  • You’ll improve your physical health. Eating foods that are high on sugars, fats, calories and sodium lead to a higher risk of developing hypertension, heart diseases, diabetes, certain types of cancers, obesity, even asthma. If you stop consuming these foods, your overall health condition will definitely improve and you’ll avoid these risks. 
  • You’ll breathe better. Believe it or not, eating fast food actually deprives you of oxygen! How can this happen? Fat accumulation tends to create deposits that can block your airways and lead to respiratory conditions like asthma or sleep apnea. If you consume less fat, these deposits will decrease. 
  • You’ll be more concentrated. Have you ever noticed that when you eat big amounts of fast food you start feeling drowsy? This is because this type of food lowers your blood circulation and oxygen flow, which also makes it harder to focus. 
  • You’ll improve your mental health. A recent systematic review and meta-analysis study discovered that there’s a significant positive association between frequent fast food consumption and the potential of symptoms of mental health problems. Abstaining from these foods can then be beneficial for your mental health.
  • You’ll experience a more rewarding satisfaction. Changing your eating habits to healthier alternatives can provide you a sense of fulfillment that goes beyond the immediate need of satiating your hunger. You’ll notice that you feel better about doing what’s best for you and your body, after all, “you are what you eat”. 

Let’s face it, since 2020, we’ve been brought an enormous change to our regular lifestyles. For most of us, that has meant eating more and exercising less. And we all know what that sum equals don’t we? Increased energy intake + reduced energy expenditure = weight gain.

Along with our helpful blog posts like this on all things health and fitness, we at MySoulrenity offer a variety of fitness coaching to help you get back to your pre-lockdown shape. We hope you choose to give yourself the self-care you deserve and cut back on fast food. Remember, diet and exercise work best together, so try to practice more intentional eating combined with the structure one of our amazing health coaches.

Suicide Prevention Awareness

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The National Alliance on Mental Illness (NAMI), is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

We can all help prevent suicide. Every year, NAMI and other mental health organizations and individuals across the U.S. and around the world raise awareness of suicide prevention during September, National Suicide Prevention Month.

Suicides in the U.S. reached all-time high in 2022, CDC data shows. About 49,449 people took their own lives last year, an estimated 3% increase compared to 2021 and is on rise this year. As more data comes in this year, on average, that means at the end of calendar year 2023 there will be one suicide death in the US every 10.9 minutes.

Suicides in adults ages 25 to 44 grew about 1%. The new data indicates that suicide became the second leading cause of death in that age group in 2022, up from No. 4 in 2021. Based on these statistics, someone out there may be contemplating suicide, possibly at this very moment. When an individual considers suicide, it may not be that they want to end their life, but instead may want to end the pain they’re currently in. Not knowing how to end this pain can feel like an insurmountable roadblock. When encountering a barrier like this, we may think we need to leap over it in a single stride, or find THE solution to our problems. No doubt that can seem impossible. And if that’s what living looks like, impossible, then one may start to think that dying is their only other option.

“Sometimes even to live is an act of courage.”

― Lucius Annaeus Seneca

Stress is certainly a normal part of our lives, and can be an important catalyst of growth and performance. At times however, our stressors can seem to overwhelm our ability to manage them. If we can be more aware of the common signs of poor stress management, then conquering our stressors may become a little bit more manageable. When stress feels overwhelming, it can impact us physically, mentally, and socially. Physically, we may notice disruption to our sleep patterns or experience appetite changes, which can lead to lower energy and more frequent sickness. We may experience emotional or psychological distress, leading to anger, low motivation, anxiety, or even hopelessness. Furthermore, when chronically distressed we may socially withdraw, isolate, or disengage in activities we once enjoyed. When these responses add on to the original stressors, it can begin to feel unmanageable.

How do we address this?

One way is to adopt MySoulrenity’s 4 C’s of Mental Wellness.

The first C of mental wellness is Connection. Establishing meaningful connections with others is a valuable tool in the prevention of suicide. We must be proactive in building and maintaining relationships with others. This doesn’t always come easily, but with some help, strong relationships can be a powerful buffer against stress.

Second, engaging in Craft is essential to promote mental wellness. This involves focusing on your strengths and positive attributes. For instance, when feeling down it may be helpful to reflect on past times of resilience. Hard times can sometimes feel never-ending. Thinking back on experiences in which you have overcome, for instance completing basic training, passing a challenging academic course, or finishing a race or competition, can enhance your motivation to endure the current moment.

Additionally, practicing Centering Yourself can be helpful. Being mindful of our emotions helps us differentiate between what is and what is not in our control. Focusing on what is currently in your control, while also practicing gratitude or being thankful for the good that is present, may help to further promote resilience.

The 4th C of Mental Wellness is seeking a Change of Scenery, specifically as it pertains to getting your body moving. Movement involves both physical activity, like daily exercise, and taking action to manage our stress. Mental wellness, like physical wellness, requires work and intentional exercise of healthy behaviors. We all get to choose how we exercise our mental wellness, whether it be talking to others, engaging in creative activities, or practicing meditation. Whatever we do, it should be regular and intentional.

If you find that you or someone you know is struggling, please seek or offer support. Wellbeing is a team sport, and none of us are expected to perform solo. If you’re or someone you know is in emotional distress or suicidal crisis know that help is available – dial 988 Suicide and Crisis Lifeline, where counselors are available 24 hours (English, Spanish). Not in the USA? Look at Google’s Crisis Information country list that comes from high-quality websites, partnerships, medical professionals, and search results.

If you have lost someone to suicide or a mental health crisis check out support groups, including an organization called Alliance of Hope for Suicide Loss Survivors that operates a 24/7 online forum.

Suicide Prevention Awareness Month provides a dedicated time for people, organizations, and communities to join their voices and share that there is hope, help is available, and healing is possible. MySoulrenity always has our door or inbox open for you to reach out to us, please don’t hesitate to look for support.

Health During Heat Waves

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If there’s one kind of weather extreme that scientists clearly link to climate change, it’s worsening heat waves. In general, climate models indicate that heat waves all over the globe will grow more frequent and more intense as the world warms.

There’s the typical hot summer weather—and then there are heat waves! Much like other natural disasters, heat waves can be very dangerous.

Most of the world’s population has experienced record-breaking heat in recent days. This year, something else is adding fuel to the fire: the El Niño climate pattern. That seasonal shift makes global temperatures warmer, which could make 2023 the hottest year ever recorded.

Heat waves are already the deadliest weather-related disaster in the U.S. Not only do extreme temperatures cause heat exhaustion and severe dehydration, they also raise the risk of having a heart attack or stroke. Those risks are even higher in neighborhoods that are lower-income and communities of color, where research has found temperatures are hotter than in white neighborhoods. However, anyone can suffer from a heat-related illness if they over-exert themselves or simply don’t take extreme heat warnings seriously.

What are heat waves?

A heat wave is a prolonged period of unusually high temperatures for a region. Interestingly, there is no universal definition in terms of “how high.” To be considered a heat wave, the temperatures have to be outside the historical averages for a given area.

That said, we often think of a heat wave typically lasting 2 or 3 (or more) days—and generally 10 degrees or more above average. Heat waves happen when there is trapped air that will feel like the inside of an oven! Usually, the culprit is a high-pressure system that forces air downward.

This force prevents air near the ground from rising. The sinking air acts like a cap. It traps warm ground air in place. Without rising air, there was no rain, and nothing to prevent the hot air from getting hotter.

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Heat can kill!

Heat is the number one weather-related killer. Heat kills by pushing the human body beyond its limits. In extreme heat and high humidity, evaporation is slowed and the body must work extra hard to maintain a normal temperature.

Most heat disorders occur because the victim has been overexposed to heat or has over-exercised for his or her age and physical condition. Older adults, young children and those who are sick or overweight are more likely to succumb to extreme heat.

Conditions that can induce heat-related illnesses include stagnant atmospheric conditions and poor air quality. Consequently, people living in urban areas may be at greater risk from the effects of a prolonged heat wave than those living in rural areas. Asphalt and concrete also store heat longer and gradually release heat at night, which can produce higher nighttime temperatures known as the “urban heat island effect.”

While extreme cold is also dangerous, heat waves become life-threatening more quickly if proper precautions are not taken. Heat was responsible for 1,577 deaths in 2021—a 56% increase from 1,012 deaths in 2018. 

Preparation and Prevention Tips – Heat wave dangers

  1. Properly install window air conditioners, sealing any cracks and insulating if necessary
  2. Check A/C ducts for proper insulation and clean filters
  3. Install awnings, blinds, or light-colored drapes and keep them closed to keep sunlight and heat out
  4. Upgrade your windows and weather-strip doors to keep heat out and cool air in
  5. Make sure your first aid kit is updated and get trained in first aid relief
  6. Have a plan for wherever you (and your family members/pets) spend time during a heat wave—home, work, and school—and prepare for power outages. Discuss heat safety precautions with members of your household.
  7. Check the contents of your emergency disaster kit in case a power outage occurs
  8. Be aware of weather forecasts and the upcoming temperature changes
  9. It’s not just the high temperature. The heat index is the temperature the body feels when the effects of heat and humidity are combined. See the heat index chart.
  10. A home generator is the safest and most reliable solution. Power outages are common during heat waves because the need for A/C puts too much pressure on the power grids. A standby generator, however, automatically keeps the A/C running, the lights on, food and medicine from spoiling, and medical devices operating. 

During a heat wave remember…

Stay hydrated with plenty of water—even if you’re not thirsty. Hot weather causes you to sweat, and it’s vital to replenish the lost fluids or you’ll overheat. Have a water bottle within reach as you go about your day to avoid dehydration. Try to stay inside during the hottest part of the day (10 A.M. to 4 P.M.) and limit time outside in the sun. Avoid strenuous activity and postpone outdoor games and events. 

While it’s tempting, please don’t drink alcohol, sugary soda, coffee, energy drinks, or other caffeinated beverages, as they dehydrate you! That’s the last thing you need during a heat wave. It’s also recommended that you eat small meals and eat more often. Eat food with nutrients (not empty carbs) and also food with higher water content (fruits and vegetables) and wear light, loose-fitting, airy, light-colored clothing and a hat made of breathable material. Tight clothing traps heat. 

Warning signs…

Heat and sweating also can lower the amount of fluid in the body, which can reduce blood volume and lead to dehydration. This can interfere with the body’s ability to cool off and may create strain on the heart.

When the body loses more fluid than is taken in, the body may not have enough water or other fluids to carry out its normal functions. Anyone can become dehydrated, and it can lead to serious complications for people at greater risk due to age, chronic conditions or outdoor activity like work or exercise.

People with a history of high blood pressure should monitor their blood pressure during heat waves. They also should drink plenty of fluids to stay hydrated, avoid the midday heat, eat a healthy diet, apply sunscreen if outdoors and wear a hat. In most cases, when in doubt, stay inside a cool environment in your home.

Your body isn’t keeping up with the heat if you experience:

  • Cold, clammy skin
  • Confusion
  • Dizziness
  • Disorientation
  • Rapid pulse
  • Excessive sweating or an inability to sweat
  • Fatigue
  • High body temperature (over 103 degrees) with dry skin (not sweating)
  • Headache
  • Muscle cramps or spasms
  • Nausea
  • Swelling in your arms or legs

If you or a loved one are exhibiting more than one or two of these symptoms, seek medical intervention immediately.

If you feel overheated, cool off with wet washcloths on your wrists and neck, or take a cool sponge bath or shower. Carry a cold water bottle spray or cooling facial mist with you, and spritz cold water on your pressure points to bring your body temperature down.

Keep others safe

During hot weather, check on your neighbors and friends, and be sure someone will check on you, especially if you live alone. Don’t forget about your pets! Keep their water dishes full, keep pets in air-conditioning, and never leave them (or children!) in the hot car. Don’t learn the hard way, some medications can affect your ability to stay hydrated and respond to high temperatures so check with your prescriber if you want to be safe.

During heat waves, tune in to a NOAA radio station and listen for weather updates from the National Weather Service (NWS).

Too hot at the house? Go to the library or a designated public shelter if your home loses power during periods of extreme heat. Text SHELTER + your ZIP code to 43362 (4FEMA) to find the nearest shelter in your area (example: shelter 12345). 

We hope these tips are helpful during the next heat wave. Print out this list and place it with your First Aid Kit so you’re better prepared when the next heat wave hits.

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