Updated: 01/07/2016 5:15 PM | Print Story |  Email

Reduce Your Stress

Millions of people make New Year’s Resolutions and nearly half of those people try to commit to losing weight. Dr. Lori Bethke from Entira Family Clinics stopped by to tell us why keeping your mind health is just as important as keeping your body healthy. 
 
1. Breathe!
- Take 5 minutes to slow your breathing down
- You can even place your hands on your abdomen to feel your breathing
 
2. Meditation
- You only need 5 minutes and a comfortable space to practice mindfulness
- If you really enjoy the benefits, get a yoga mat and pillow  your practice
 
Meditation Resources
+ Book -- "How to Meditate" by Pema Chödrön
 
 
3. Yoga
Along with reducing stress, yoga aids in flexibility, strength, improves your posture and more.
- Research suggests that yoga can positively affect levels of certain brain or blood chemicals
- You can try yoga for a week free at most yoga studios
- Yoga is also offered by many community centers and gyms as well as Community Ed classes
 
Yoga Resources
+ App --  Simply Yoga (free)
 
4. Stay Active 
Most of us know the benefits of working out: keeps weight down, builds muscle, reduces stress, and strengthens your heart and more. a combination of weight bearing exercise and cardio give you the best result.
 
- if you can't fit in daily exercise, get creative...
- rise and shine—and stretch. add a few crunches and push-ups
-  brush teeth and squat
-  dry your hair and knee lift
-  do calf-raises while washing dishes
-  5-minute clean. set a timer and clean as much as you can in that time.
-  take an extra flight of stairs any time you go up and down stairs
-  move on your lunch hour
-  propose walking meetings
+ take the stairs vs. the elevator in public places
+ counter-top push-ups
 
 
5. Make Healthy Food Choices
- The old food pyramid has changed  
- the visual now shows what a healthy meal should look like graphically on a plate
-  half of your plate should be fruits and veggies and only ¼ grains
-  also recommends making ½ your grains whole grains
- the protein source can be meat, but it can also be veggies, beans or eggs
- switch your milk to low or fat-free
- drink lots of water in favor of other beverages especially sugary drinks