Trouble Sleeping? Here’s a summary of tips from Shawn Stevenson’s “Sleep Smarter” which can help you wind down and relax at bed time: -Spend more time in the sun: Getting a couple hours of direct sunlight (especially in the mornings) can help your body reset its internal clock and help you get ready to sleep when the sun goes down. -No screens before bed: The light from your phone or TV can interrupt your body’s ability to get ready for sleep, so try to read a book or do something else not involving electronics in the hour before bedtime. If you do need to use your phone, download the “f.lux ..read more

In recent years, some studies have shown that having regular Vitamin C intake (about 90mg daily) can help prevent people from getting the common cold, and having healthy Vitamin D levels (at least 400iu daily) can help in the event that you do get sick, by lowering the length and severity of viral infections people experience. Vitamin C is found in most fruits, and Vitamin D can be found in fish, eggs, and your body can naturally produce it from being out in the sunlight every day. By adding in just a couple servings of fruits, vegetables, healthy meats, and a few minutes of sunlight every d ..read more

The Texas Summer is around the corner. How much water is enough to stay healthy in the heat? Water boosts your metabolism, helps control your appetite, prevents muscle cramps, helps with digestion and sleep, and keeps your organs healthy, so getting plenty of water is essential! A good estimate to start with is to divide your body weight (in pounds) in half and drink that many ounces of water per day. If you are very active or work outside, try drinking enough ounces to equal ¾ of your body weight ..read more

Did you know that just 15 minutes of exercise a day is enough to significantly reduce your risk of heart attacks? Research shows that taking a brisk walk every day is enough to make you feel better and live longer, without the need for grueling cardio workouts or running on the treadmill. Get out and take a fast paced walk for 15 minutes a day and you will feel more fit in no time ..read more

Now that Spring has returned and many places around town are opening again, it’s the perfect time to go outside and get some sun. It’s estimated that nearly 1 billion people worldwide are deficient in Vitamin D, and sunlight is a great source of Vitamin D for your body. Spending even a few minutes a day outside in the direct sunlight is enough to boost your Vitamin D levels which can help you with better immunity, bone health, less pain and depression, and better sleep ..read more

Are your feet sore at the end of the day? If your feet and calves feel tense or swollen at the end of the day, try the “RICE” (Rest/Ice/Compress/Elevate) program at home. Prop your feet up at home for 20 minutes, with some ice near your ankles or heels. After bringing your feet down, try massaging the bottom of your feet for a few minutes as well. Putting your feet up and icing them (or putting them in cold water for a few minutes) should help decrease any swelling in your feet and calves and can give you some relief before bed time ..read more

Does your back hurt when you’re sitting? Try this stretch, called Brugger’s Relief Position. This exercise is meant to stretch out your back and shoulders when you have been sitting for too long, here’s what you do: – Arch your back – Push your chest forward – Pull your head back – Tuck your chin down a little bit – Stretch your arms behind you It’s recommended to try this position for 30 seconds every 10 minutes you sit. Does your lower back hurt at the end of the day ..read more

Still avoiding the gym? Here are some at home exercises you can do to help keep good posture during COVID. These will help stop back pain, stop shoulder pain,and stop headaches. https://www.wellandgood.com/at-home-workout-moves-for-better-posture ..read more