Shannon Medical Center | Health Beat | Summer 2018

Summer 2018 5 W hat does having a balanced life mean to you? For some people it means spending week- ends with family and friends with no work- place interruptions. For others it may mean a balance between time spent with other people and making time just for themselves. But what about a balance of physical and emotional wellness? That seems like something most of us would want—to feel both physically and emo- tionally healthy. So how do we get there? The tips and advice that follow should help. THE PATH TO EMOTIONAL WELLNESS Emotional health doesn’t just happen. It takes skill. People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They are able to cope with life’s challenges and bounce back from setbacks.They’re not happy all the time, but they are good at managing nega- tive feelings. And when life gets too challenging, they know they can seek help from a doctor or therapist. To help improve your emotional health: Accentuate the positive. Don’t dwell on the negative. Focus on what’s good. If you make a mistake at work or in a relationship, forgive yourself and move on. Spend time with friends who make you feel good about yourself, and avoid ones who bring you down. Tamp down stress levels. Stress isn’t always a bad thing. It can help you get things done. But you don’t want stress to hang around. To manage your stress levels: ●  ● Exercise regularly. ●  ● Practice relaxation techniques, such as deep breathing exercises. ●  ● Take a break from projects that are stressing you out. Come back later with a fresh outlook. ●  ● Do your best to get a good night’s sleep. Speaking of sleep… Sleep is an important tool for your well-being. It helps you think more clearly and get a better grasp on your emotions. You can’t function well, emotionally or physically, when you’re battling fatigue. For better sleep: ●  ● Go to bed and get up at the same times each day. ●  ● Make your bedroom dark and quiet. ●  ● Don’t use electronics, like your tablet or phone, right before going to bed. ●  ● Avoid caffeine in the afternoon and evening. Try a little mindfulness. To be mindful is to be aware of what’s happening in the present— of everything going on inside and around you. At work, take little breaks to close your eyes and breathe slowly through your nose. When you take a walk, listen to the leaves flutter in the wind. Be aware of your footsteps, the birds singing or the scratchy claws of a squirrel running up a tree. THE ROAD TO PHYSICAL WELL-BEING Physical fitness means making healthy choices about diet and exercise. It means getting preven- tive screening tests. And it means reviewing your risk factors for disease with your doctor and find- ing out how to lower them. To help improve your physical health: Get moving. Find a physical activity you like, and try to engage in it for 30 minutes at least five days a week. (If 30 minutes seems too much, start out exercising just 10 minutes at a time. It’ll get easier!) For many people, their exercise of choice is walking. For others, it may be working out at a gym or taking an aerobics class. Make exercise a priority. Put it on your calendar, and don’t break the appointment. If you need motivation, consider an exercise buddy. You’re more likely to stick with an exercise rou- tine if you know someone is waiting for you. Eat healthy foods. This may sound easier said than done—especially when you’re really busy. But think of it this way: It takes just as much time to grab an apple as it does to grab a doughnut. It’s true that it typically takes more time to make healthy meals at home, compared to zipping through the drive-thru. But home-cooked meals are usually healthier meals. And they encourage families to sit down and dine together. Some quick tips for making meals more nutritious: ●  ● Scrutinize food labels. Check for unhealthy fats like saturated and trans fats, and don’t eat a lot of foods that contain those types of fats. The same goes for sodium (salt). Look for foods with no added salt or less than 5 percent of the Daily Value of sodium per serving. ●  ● If you or your family chooses to eat red meat, make it lean. Check for words like round , loin or sirloin on the package. Trim off as much fat as you can before cooking. ●  ● Get more fiber from your foods by choosing whole-grain breads, cereals and pastas. And work beans, nuts and seeds into your meals. Find a healthy weight—and keep it. Maintaining a healthy weight may lower your risk for type 2 diabetes, heart disease and certain types of cancer. To help keep the pounds from piling on: ●  ● Eat smaller portions. ●  ● Add a colorful variety of fruits and vegetables to your salads. ●  ● Keep a food and activity journal. It can help you track your eating patterns, making it easier to see where to make changes. Keeping a record of your physical activity can be a positive force that pushes you to do more. Connect with your primary care pro- vider. When was your last checkup? Ask your provider if you’re current on all your vaccines. And find out if you’re due for any screening tests. Sources: American Academy of Family Physicians; American Heart Association; National Institutes of Health