August is National Wellness Month Celebrate with These 4 Easy Wellness Tips
Between last-minute summer vacations from the Phoenix Arizona metro with one last trip to San Diego and the beach and the start of back-to-school season, August as the last full month of Summer can be a hectic time. However, it is also National Wellness Month, which aims to raise awareness about the importance of self-care, stress reduction, and healthy habits. In honor of National Wellness Month, here are four easy ways to boost wellness
Before Summer ends...Head to the Beach for Meditation to San Diego or somewhere in California
- Practice deep breathing.
Most people tend to take shallower breaths when they are stressed out, which can lead to muscle tension and soreness. When you notice that you’re feeling tense, take a moment to practice deep breathing with the 4-4-8 technique, breathe in through your nose to the count of four, trying to draw the breath deep into your abdomen. Hold your breath and count to four. Then, breathe out through your mouth to a count of eight, creating a whooshing sound as you exhale. This will ensure that your body and mind receive the oxygen they need, while helping you restore a sense of tranquility.
- Reduce your sugar intake.
If you don’t have much of a sweet tooth, you may not think that you consume a lot of sugar. However, due largely to added sugar in products like salad dressing, juice, and sauces, the average American consumes a staggering 22 teaspoons of sugar each day. According to the American Heart Association, this number should be closer to 6 teaspoons. Excess sugar consumption is linked to numerous health conditions ranging from fatigue and irritability to heart disease and diabetes. Cut your intake with simple tweaks, like making your own salad dressing, reducing alcohol consumption, and avoiding soda or sweetened juices.
- Drink more water.
While the exact amount of water you should drink for optimal health varies based on several factors, the current recommendation from the Institute of Medicine (IOM) is approximately 13 cups per day for men and 9 cups for women. Staying hydrated is essential for helping your body eliminate toxins, boosting metabolism, improving mental clarity, and strengthening your immune system. To make your H2O a bit more enticing, try infusing it with lemon, cucumbers, sprigs of mint or basil, and fruits like strawberries or blueberries.
- Spend more time on your feet.
Have you heard the warning that “sitting is the new smoking?” While it may sound dramatic, sedentary lifestyles are linked to various health concerns, including high blood pressure, obesity, abnormal cholesterol levels, and a heightened risk of cancer and cardiovascular disease. Fortunately, even leisurely movement can help mitigate the harmful effects of too much sitting. Easy ways to spend more time on your feet include striving to stand up and walk around for at least ten minutes each hour, standing while talking on the phone or watching TV, and investing in a sit-stand desk.
- Nature Hikes:
Get up to the cool country in Arizona in August and September for some nature hikes along babbling brooks. In the Fall enjoy the many hiking trails in the Phoenix metro area including the 60 miles of criss crossing trails in the McDowell Mountains of Scottsdale.
West Fork Trail in Sedona (only 1.5 hours from Phoenix)