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Playful Paths to Wellness

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As we start out the year, we all know in the hustle and bustle of adult life, it’s easy to overlook the importance of carving out time for fun and wellness. Yet, integrating play and mindfulness into our routines is often forgotten.

Being an adult is often hard because it comes with a multitude of responsibilities, such as managing finances, maintaining relationships, and balancing work-life demands. Additionally, the pressure to make important decisions and navigate challenges can lead to stress and uncertainty, making the journey of adulthood feel overwhelming at times.

But, playfulness is essential for healthy, happy adults for several reasons:

  • Stress relief
  • Enhanced creativity
  • Improved relationships
  • Emotional resilience
  • Physical health benefits
  • Personal growth
  • Mindfulness and presence

Here are five ideas to inspire your next, playful adventure in self-care…

1. Embrace your inner artist

Creativity is a powerful outlet for relaxation and expression. Tapping into your creative side has profound benefits for mental wellness. Engaging in art-making, like painting or drawing, can help process emotions and reduce stress. Consider taking up painting, pottery, or even adult coloring books. Craft nights with friends can also be a delightful way to bond while creating something unique.

If you’re new to art, try a guided painting class or a “sip and paint” session with friends for a fun, low-pressure environment. Alternatively, adult coloring books offer a meditative way to relax while exploring colors and designs. The beauty of creativity lies in the process, not the outcome — so let go of judgment and immerse yourself in the act of making.

Just some doodles I did

2. Dance it out

Dancing isn’t just physical exercise; it’s also an emotional release. Whether you’re grooving in your living room or taking a class like swing, ballroom, or hip-hop, moving to music is a joyful way to stay active and release endorphins that boost your mood.

Dancing also has social benefits — connecting with others on a dance floor or through a group class can create bonds and a sense of belonging. For solo fun, create a playlist of your favorite upbeat songs and have a mini dance party. One of my favorite playlist to dance like a wild woman in my living room to is, Spotify’s Dance Party. Remember, you don’t have to be perfect; it’s all about movement and joy. Many playful activities, such as sports or dancing, promote physical fitness. Staying active through play can improve overall health and well-being.

3. Try a new hobby

Learning something new keeps the mind sharp, stimulates your brain and introduces you to activities you might unexpectedly love. Hobbies like knitting or crocheting can be meditative, while gardening connects you with nature and provides tangible rewards (flowers, vegetables, or herbs!). Joining a group dedicated to your new interest, like a local club or online community, can help sustain your enthusiasm and expand your social circle. Playful interactions can strengthen social bonds. Sharing fun experiences with friends, family, or colleagues fosters connection and enhances communication.

Sooth the curious spirit curious, remember to choose something you genuinely enjoy; hobbies should bring joy, not pressure. Consider knitting, 3D printing, zentangle, woodworking, or even learning a new language. Playfulness encourages exploration and experimentation, allowing adults to step out of their comfort zones (like my baking below!) and discover new interests or talents.

I tried my hand at many, many Japanese Cotton Cheesecakes. This was the best one.

4. Belly laugh out loud

The science of laughter shows that it reduces stress hormones and increases endorphins. Seek out laughter by watching your favorite stand-up specials, attending a comedy night, or even revisiting funny moments with friends and family. For those who enjoy gaming, explore hilarious party games like Jackbox Naughty Party Pack or Really Loud Librarians. If you’re feeling bold, try out improv classes — they’re a double dose of comedy and creativity.

Don’t underestimate the simple act of sharing funny memes or videos with a friend to brighten your day. Screen old cartoons or animated series known for their humor. Cartoons can evoke nostalgia and laughter or play a prank on a willing friend. Laughter truly is the best medicine.

5. Water therapy

Being near or in water can be incredibly soothing as water has a unique calming effect on the body and mind. Spend time near natural water bodies like lakes, rivers, or the ocean to feel grounded. Swimming offers a full-body workout that’s also gentle on joints, making it an excellent choice for physical wellness.

At home, create a spa-like atmosphere with a warm bath, essential oils, and soft music. Incorporate sensory elements, like candles or bath salts, to enhance the experience. If accessible, try float therapy — an immersive sensory deprivation session designed to relax your body and clear your mind. You can do these solo or some places offer a larger tank for two!

Engaging in playful activities can enhance mindfulness, helping individuals stay present and fully enjoy the moment, which is beneficial for mental health.

Nothing quiets out the world like a float tank

Ultimately, playfulness brings joy and fulfillment to life. It reminds adults to enjoy the simple pleasures and maintain a sense of wonder, contributing to a balanced and satisfying life. Play also helps adults cope with challenges. By adopting a playful mindset, individuals can approach difficulties with a lighter heart, making it easier to navigate tough situations.

Incorporating playfulness into daily routines can lead to a happier, healthier, and more engaged adult life. These activities not only promote wellness but also invite moments of joy and balance into your routine. Explore them at your own pace, and remember to enjoy the journey. 🌟

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.

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.

Heart Healthy For Life

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February is American Heart Month, a time when all people can focus on their cardiovascular health. Heart disease has long been the No. 1 cause of death among adults in the United States. Research has also shown that current and former service members are at greater risk for heart disease and heart attack than the civilian population as well.

What are the risks of heart disease?

Coronary heart disease, or when the arteries that supply blood to the heart narrow or become blocked, is the most common type of heart disease. The loss of blood flow to the heart can lead to a heart attack.

Where does heart disease come from?

Some risk factors for heart disease are genetic—including your sex, family history, and race or ethnicity—and some lifestyle-based, including stress, smoking, diet, exercise, and sleep habits. While you can’t change your genetics, the choices you make as part of living a healthy lifestyle keep can keep your heart healthy.

Here are a few current stats from the American Heart Association (AHA):

  • Cardiovascular diseases claim more lives each year than all forms of cancer and Chronic Lower Respiratory Disease combined.
  • About 2,200 Americans die of cardiovascular disease each day, an average of 1 death every 40 seconds.
  • Approximately every 40 seconds, an American will have a heart attack.About 790,000 people in the US have heart attacks each year. Of those, about 114,000 will die.
  • About 92.1 million American adults are living with some form of cardiovascular disease or the after-effects of stroke.

What do experts say about heart disease?

Below is a list of tips from a collective of medical experts of scientists, specialists, and support staff found for people to achieve total fitness and optimize performance, particularly pertaining to the heart.

Get moving. One of the simplest ways to improve your heart health is to get at least 30 minutes of moderate- to vigorous-intensity activity at least five days a week. This can ward off other risks for heart disease such as high blood pressure, high levels of “bad” cholesterol, or excess weight. Importantly, 30 minutes of activity does not have to be done all at once. You can break this up into 10 minute chucks, such as taking a 10 minute walk after meals.

Make healthy food choices. Aim for a diet made up of colorful fruits, vegetables, whole grains, and lean proteins. Try tracking your food choices to notice your calories in (what you eat and drink) and calories out (energy used during physical activity and metabolic processes such as breathing and digestion). When it comes to making healthy food choices, think about what you can add to your diet rather than what you have to cut out. It could be as simple as trying one new vegetable this week or adding 1 piece of fruit to your daily routine.

Know your family’s medical history. Awareness of your family’s health history can help you take preventative steps and get ahead of heart disease before it becomes an issue. Ask family members about their health and discuss your risks with your healthcare provider.

Get enough sleep. Adults who get less than 7 hours of sleep per night are more likely to have health problems, including high blood pressure, which is a leading risk factor for heart disease and heart attack. If you snore or have non-refreshing sleep, morning headaches, or any other signs of sleep apnea, getting screened for it is a really important step for heart health.

Keep cholesterol under control. Your food choices can affect your cholesterol and triglycerides, which are waxy substances in the bloodstream that can clog arteries and increase your risk of heart disease. AHA suggests adults ages 20 and older get their cholesterol levels checked every 4 to 6 years.

Manage diabetes. High glucose levels in your blood can damage blood vessels and the nerves that control your heart. If you have diabetes, knowing your diabetes ABCs about diabetes can help you take control of your blood sugar, blood pressure, and cholesterol.

Monitor your mental health. Although the link between stress and heart disease isn’t clear, chronic stress might cause people to cope in unhealthy ways such as smoking, drinking too much, or overeating. Stress also might raise your blood pressure, a known risk factor for heart disease. So, make stress your ally to manage it effectively. Depression symptoms might worsen cardiovascular health too, especially if you eat unhealthy foods or live a sedentary lifestyle. Keep in mind help is available, and mental fitness could improve your heart health.

Quit smoking, or never start. Smoking is a major risk factor for heart disease. The good news is that your risk for heart disease greatly lowers after 1 year of quitting smoking. Think about why you smoke and why you haven’t quit, and then take steps to shake the habit once and for all. Which includes traditional, e-cigarettes and vaping.

Drink alcohol in moderation. The American Heart Association (AHA) and other organizations suggests 1–2 drinks per day for men and 1 drink per day for women. Drinking too much alcohol raises the levels of triglycerides (a type of fat) in your blood, which can contribute to heart disease. While you might have heard some alcohol (for example, red wine) can be good for you, the research is still mixed. If you don’t already drink alcohol, we suggest skipping it entirely to keep your heart healthy, so get good at sticking to “no.”

Be aware of your blood pressure. High blood pressure or hypertension can lead to heart attacks or stroke. Get your blood pressure taken at your yearly physical and know what the numbers mean about your unique heart health.

Taking time to care for your heart can be challenging as you go about daily life. But it’s easier than you think to show your heart the love it deserves each day. Small acts of self-care, like taking walks, getting quality sleep, and cooking healthy meals, help your heart. Research shows that self-care can help you keep your blood pressure in a healthy range and reduce your risk of heart disease and stroke. Making these small changes are even easier when you join forces with others.

When it comes to heart disease, there are some risk factors you can’t change. But with healthy lifestyle choices and a MySoulrenity Fitness Coach strategy, you can lower your risk of developing heart disease and keep your heart healthy and happy for life!

Protect Your Pets

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October is National Pet Wellness Month, which aims to raise awareness about how pets age and how that can change what they need for their health and wellbeing. Your pet is part of your family, so you’ll already be doing everything you can to keep them happy and healthy, from brushing their teeth, getting their vaccinations, and keeping them well-groomed.

We know you’ll be looking after your pet’s wellness every day, not just during Pet Wellness Month. But what better time for a refresher to make sure you’re looking after your pet’s wellness and maybe learn a few extra tips and tricks.

Vet Check-Ups
One of the most important ways to keep your pet at optimum health is to take them for regular check-ups with their vet. You should aim to take your pet to the vet at least once or twice a year for an examination – maybe more as they get older or if they have special health requirements.

Taking your pet for regular check-ups will mean the vet can pick up on any signs of illness or disease and treat it before it becomes too severe. They will also be able to advise you on what your pet needs as they get older, like how much exercise they need and if they require any extra supplements or vitamins to keep them at peak health.

Diet and Exercise
Pets can easily become overweight if they are eating too much and not getting enough exercise. So, it’s important to monitor their weight and ensure they’re eating the right food. Being overweight can cause significant stress to your pet’s body, which can develop into more severe illnesses like diabetes, high blood pressure, and liver disease. It can also put more pressure on your pet’s joints, which can cause problems with movement.

You should keep your pet on a healthy diet and make sure they are getting enough regular exercise. If you’re worried about your pet’s weight, you should speak to your vet to see what they advise. Consider supplements like Only Natural Pet to support your pet.

Dental Health
Dental care is just as important for your pet as it is for you. Cats and dogs will need to have their teeth regularly cleaned. If you don’t brush your pet’s teeth, plaque can build up which can cause gum inflammation. This can then develop into gum disease which can result in your pet’s teeth coming loose and causing them pain.

Some pets, like rabbits and hamsters, will require special foods and chews to help them wear down their teeth. If their teeth are left to overgrow, they can painfully dig into your pet’s mouth and even cause infection and disease. Don’t rely only on treats, try brushing with the Dual Ended Dog & Cat Toothbrush. 

Grooming
Dogs, cats, and rabbits will all need regular brushing. How often will depend on the length of their coat. Pets with very long fur will likely need daily brushing to make sure they don’t get matted, and pets with short hair will need brushing at least once a week. Most pets’ claws will keep worn down naturally, but you should keep an eye on them and clip them if they get too long.

Most pets won’t need to be bathed regularly, as they can manage this type of cleaning themselves. However, if they are particularly dirty, dogs can be bathed with a pet-safe shampoo. Cats and rabbits won’t need bathing regularly, but you might need to wash them if they have rolled in something that might harm them. You shouldn’t ever put rabbits in a bath of water, as this can cause them to go into shock – instead, just use a damp cloth to clean them.

Monitor Their Behavior
Whilst your pet can’t speak to tell you if they’re unwell, they will usually be able to communicate with you through their body language and behavior. You should keep an eye on your pet and recognise when they are acting abnormally. By noting your pet’s behavior when they are healthy, you can better recognise behavior that might be a suggestion that they are unwell.

Excessive scratching could mean that your pet is uncomfortable and needs some extra care. If they’re shaking their head more than usual, they could have an issue with their ears that might need the vet to treat. If your dog is heavily panting and drooling, it could be a sign that something is seriously wrong, and you’ll need to contact the vet.

Spend Quality Time with Them
You should aim to spend plenty of time with your pet. This can be good for their physical, emotional, and mental wellbeing. Dogs especially are social creatures and will want to spend time with you!

Pets that don’t get enough mental stimulation will likely resort to bad behavior due to being bored. You can find games to play with your pet, which can also help them to get some more exercise. However, just sitting with them can be a great way of bonding too.

You might be worried about your pet’s wellness if you leave them in kennels when you go abroad. Instead, you might prefer to take your pet on holiday with you, so they can really spend some quality time with you. Look into pet travel options as well to navigate the rules and regulations involved with taking your pet as a furry passenger. We’ll make sure that your pet’s journey is designed to keep them happy and healthy for the duration

The importance of annual wellness exams and health screens cannot be overstated. While there is a special spotlight on Pet Wellness in October, don’t forget to focus on health screens year-round. It is so much better to catch problems early when we can intervene and often at a lower cost than when they become big issues and often larger expenses. Pets are very good at hiding illness, so by the time you might see a problem, it has likely been going on and progressing for a while. 

If caught early, as in before your pet starts acting sick, your veterinarian can often intervene and treat or at least drastically slow down the progression of disease, and with a better prognosis. 

It is also less expensive to treat a smaller problem than a bigger one once your pet is sick and needs more treatments. So not only are you trying to look out for your pet’s health and quality of life, you are trying to make it more affordable to do so!

Oral Hygiene For Wellness

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Oral health is a key part of overall well-being and physical health. Many experts believe that excellent oral health has a significant impact on our lives and provide services to help our patients maintain or improve their oral health. Keeping the mouth free of harmful bacteria, infection and inflammation helps to prevent the entry and spread of germs or illness. Having strong, healthy teeth, gums and proper bite are also critical to a beautiful and healthy smile.

Great oral health helps you:

  • Eat and chew healthy nourishing foods
  • Defend your body against infection and illness
  • Get a good night’s sleep
  • Enjoy a feeling of well-being
  • Have the confidence to smile

Steps to a ‘smiling’ mouth

Here’s a simple list of steps to keep a healthy smile — brushing, flossing, rinsing, and chewing every day. Oral health is deeply connected to overall health as well, which is why keeping up with the basics is important. Regularly skipping flossing, for example, can lead to oral infections like gum disease. 

Brushing 

Brushing at least twice a day — ideally in the morning and in the evening — promotes optimum mouth health. Choose a soft-bristled brush for a comfortable cleaning experience. Toothy tip: Toss your toothbrush every 3-4 months, or after an illness to stay healthy. 

How to properly brush: 

  • Put your toothbrush at a 45-degree angle to the gums
  • Gently brush back and forth in short, tooth-wide strokes
  • Brush all tooth surfaces 
  • To clean behind the front teeth, tilt the brush vertically and make several up-and-down strokes
  • Don’t forget to brush your tongue 
  • Brush for 2-3 minutes 

Flossing 

While it may be the yuckiest part of oral health routines, daily flossing is a must. Floss gets into the crevices a toothbrush can’t, and it removes bacterial plaque buildup between the teeth and at the gum line. Toothy tip: Hate sticking your hands all the way in your mouth to floss? Get a long-handled flosser or a Waterpik to make the job less awkward.

How to floss:

  • Pluck off about 18 inches of floss
  • Wind nearly all of it around each middle finger, leaving an inch to push between your teeth
  • Tightly hold the floss between your index fingers and thumbs
  • Curve the floss around the base of each tooth. Get below the gum line, but don’t force floss. It could bruise or cut your gum tissue.
  • Use clean sections of floss as you move along 

Rinsing

Your teeth aren’t the only part of your mouth that need cleaning. Reduce bacteria in your mouth by swishing with an antimicrobial mouthwash. It removes bacteria and biofilm while freshening your breath. Ahh, clean. Toothy tip: Sensitive to the alcohol in mouthwash? Check out alcohol-free brands like Tom’s of Maine or Biotene. 

Chewing

Is this morning’s coffee still lingering on your breath? Turns out, chewing sugar-free gum can cure that stale breath AND clean your teeth. Plus, it’s a nice post-meal treat, and it neutralizes acids on your teeth which can wear away your enamel. Toothy tip: Chew gum for 20 minutes after eating to increase saliva flow and replace minerals your enamel has lost. Sugar-free gum can also help reduce dry mouth symptoms. 

See your dentist twice a year 

Practicing good oral hygiene won’t necessarily eliminate all of your oral health issues, but it can help reduce dental problems. Brushing twice a day with fluoride toothpaste, flossing, rinsing, and regularly replacing your toothbrush can minimize extra trips to the dentist.

Looking for a good dentist? The American Dental Association (ADA) suggests: 

  • Ask your primary doctor for a recommendation
  • Check with family, friends, and coworkers 
  • Look at local review sites (Yelp, Google, Healthgrades)
  • Reach out to your local or state dental societies

Visit your dentist every six months for a cleaning and oral checkup. Insurance often covers two cleanings as it is considered a preventative service. Additionally, if you often get cavities, your dental hygienist can apply fluoride directly to your teeth at your next visit. 

Black Health Matters

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A long but important journey

This year for Black History Month, it’s important to reflect on “Black Health and Wellness”, let’s take a look at how American healthcare has often underserved the African-American community.

As the COVID-19 pandemic has recently shown, a widespread disparity of access to quality healthcare negatively impacted outcomes for blacks and other minorities.

For African-Americans, the root of the problem goes deep, and back centuries. Beginning with slavery and, later, a lack of economic opportunity, often put medical care out of reach for many African-Americans.

Even in good economic times, during the Jim Crow era “Whites Only” hospitals were commonplace throughout the South. Black medical facilities were often understaffed, underfunded, or non-existent. This stark reality gave credence to the saying: “When white folks catch a cold, black folks get pneumonia.” 

Black folk remedies helped pick up the slack. A combination of African and local lore, folk remedies sometimes called for rituals and incantations, yet also involved many plant-based curatives. These included garlic for high blood pressure, or aloe vera for skin injuries — nature’s answer to maintaining wellness that has since been validated by modern medicine.

Finally, it was only when the government threatened to withhold Medicare payments to ‘Whites Only” medical institutions that hospitals became desegregated almost overnight in 1964. This was thanks to the the passage of the Civil Rights Act that gave blacks a better shot at institutional health care.

And by 2010, following years of negotiations with the health insurance industry, the Affordable Care Act was finally passed by the Obama administration, giving more access to medical care for Americans of every color.

Today, affordable medical care is still a larger concern for most Americans. However, African-Americans, other minorities, and especially the poor continue to remain the most vulnerable.

Black History Month rewind

Black History Month returned to its roots with a new focus on black family ties in 2021.

Through the theme “Black Family: Representation, Identity, and Diversity”, explored the wide-ranging diversity of black family life — from single to two-parent households to nuclear, extended and, more recently, bi-racial.

Family comes into focus for Black History Month
2021. Photo courtesy of the Worcester Art Museum.

Throughout black history, factors such as slavery, inequality and poverty have put pressure on maintaining family ties, especially during hard times when a better life meant traveling far from home.

This may certainly be the reason why family reunions have always remained popular with African-Americans. Today, that means annual get-togethers with far-flung family members reunited every year to joyfully exchange stories, memories and photos of the grandkids.

Paradoxically, economic pressures that pull black communities apart can also unite them. Friends and neighbors may pool resources, or find job opportunities for one another, or simply seek emotional comfort within their own micro-community. In that respect, they all may come to qualify for the title of “brother” or “auntie”.

Throughout American history, the black community has always exhibited an unwavering understanding of the value of family as an incomparable source of comfort, strength, and even survival.

Black History Month first originated as part of an initiative by writer and educator Dr. Carter G. Woodson, who launched Negro History Week in 1926. Woodson proclaimed that Negro History Week should always occur in the second week of February — between the birthdays of Frederick Douglass and Abraham Lincoln.

Since 1976, every American president has proclaimed February as Black History Month. Today, other countries such as Canada and the United Kingdom also devote an entire month to celebrating black history.

Authored by: Enie Hatford

Stoned N’ Social – Wellness + Unwell Times

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Join Natali and Sophia this week as we explore how to stay well in unwell times. Learn how to focus on your mind, body, and spirit for greater thriving results. We’ll be touching on dealing with (rather than avoiding) anxiety and stress. Most importantly, we will share our perspectives on the current state of events and guide you in a FREE ‘5 Minute Body Scan’ meditation. It’s all here, just give it a listen!

Listen here for the latest Stoned N’ Social episode!

Show Sophia’s podcast Queer Yet Smiling some love!

Send us your questions, comments, memes, and munchie recommendations via Instagram or old school email us at sns@mysoulrenity.com

We support the use of cannabis for mental expansion and inner growth, also as way to broach a variety of topics and only condone its usage in a legal capacity according to your local governing laws.

Every Wednesday @ 12:00 am ET via iTunes

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