Finding New Ways to Achieve Wellness at Work or From Home

The below article was written by Daniel Corridon, C.E.O. of Stay Fit Housing LLC, and originally published on October 6, 2021 at Thrive Global.

Mental health, over the past year and a half, has undeniably come to the forefront of household conversations – and rightly so. During the pandemic, 4 in 10 adults have reported symptoms of anxiety – up from 1 in 10 adults the previous year. But one’s well-being isn’t limited to their at home performance. 

In addition to raising a family and finding personal fulfillment, our occupations, for better and for worse, take up a significant part of our daily lives. And due to the built up expectation of ‘hard work is good work,’ it can be extremely difficult to fight for your workplace wellness. Especially as hybrid and work-from-home businesses models continue to persist.

With a growing number of workers reporting that they don’t have enough time to exercise and eat right, the need for employee faceted health programs that address both mental and physical health has never been greater.

Fortunately, for many of us, the stress management and health-preserving techniques we adopted in our personal lives can be translated to the workplace. How we introduce these lessons into actionable workplace items, however, can be tricky and heavily nuanced. 

In addition to regular sleep, staying hydrated, and daily exercise, there’s a whole new set of issues to consider in today’s ever-evolving work environment. Unfortunately, employers may not always be privy to the wellness requirements of their staff. That is why it is up to all workforce members to support and encourage the adoption of all types of wellness initiatives and programs.

Wellness programs are a type of employee assistance program (EAP) that provide employees with resources to help them succeed in their wellness journey. They can be designed to help employees achieve wellness success by helping them identify key issues and building a plan to address them.

There are a variety of means to enhance employee wellness both within formal programs and as part of your organization’s overall benefits. These include but are not limited to:

On-site Fitness Centers
The fitness industry is reemerging right now with gyms and fitness clubs popping up all over the place, offering everything from free weight training to personal trainers. A gym membership can be expensive, however, and it can be difficult to find the time and interest to go to the gym regularly. As a result, employer-provided fitness services are becoming more and more popular. Many of these services are gamified as well to increase competition, teamwork, and overall office morale.

Corporate Housing
For many of us, where we live can be a much more temporary concept – especially as business travel returns. After turning your home into the perfect work-life environment, moving to a new location can be a terrifying and isolating experience.

To avoid this very predicament – and ensure a smooth home-to-home transition – employers are increasingly looking to provide the mobile worker with enhanced corporate housing options during extended business travel. 

The reasons for this policy change are manifold: they can provide employees with a more comfortable home away from home, new ways to de-stress, and offer them curated nutritional guidance to choose from while away. There are several advantages to using corporate housing versus hotels, including 4-5 times more living space to enjoy and entertain, gourmet kitchens for cooking, and the option for pet-friendly residences.

How you live starts with the quality of your home environment.

Smoking Cessation Programs
Stress can manifest itself in many different ways, most often as harmful or addictive habits, such as smoking.

Smoking is the single largest cause of preventable death worldwide, killing nearly 7 million people each year. Despite the amount of public health knowledge, nearly 14 of every 100 adults in the U.S. smoke. Employees who smoke are more likely to experience health issues, which may limit their ability to exercise, focus, or generally feel good. Many employers have a smoking cessation program or have policies to help these employees quit smoking. And find positive, health-promoting habits to manage both their professional and personal stressors.

Transit Options
One of the first things that employees should request from their employers is a variety of transportation options. Not only does this promote a healthy work-life balance, but it also gives employees a better chance at getting to and from work by encouraging them to take public transit or use a bike-sharing service. Biking or walking to work is a healthy, affordable, and environmentally friendly way to get to the office. It is, therefore, not a surprise that bicycling has become quite popular during the past year and a half.

Massage Sessions
Many companies will offer their employees allotted budgets for health and wellness purchases over the course of a year. But deciding what you are going to do with that sum can sometimes be overwhelming. If you are struggling to determine how you should invest your self care allowance, massage is always a great place to start.

The benefits of massage are well documented. It’s a simple, natural way to relax, and it can improve circulation, reduce stress and muscle tension, relieve aches and pains, and aid sleep. Low back pain and neck pain from sitting for long hours at a computer are examples of conditions that can be effectively treated with massage.

Yoga Classes
Yoga is another excellent way to invest the money you have set aside for health and wellness. That is partly why it is becoming more and more popular; to the point where employers are starting to offer classes for their employees. 

It’s an excellent form of exercise, and it can help to keep employees healthy and on top of their game. Yoga is not only good for one’s physical health, but it also improves mental health, relieves stress, reinforces effective breathing techniques, and reduces the risk of heart disease and stroke.

Lunch and Healthy Snacks
Your physical and mental health begins and ends with your diet. That is why healthy food options in the office kitchen have become more commonplace and will continue to be so as employees return. 

Kombucha, fresh produce, and various fruits and nuts have emerged as excellent health-promoting energy boosters for employees to tackle the day. While employers might believe that they have to provide unhealthy snacks to keep their workforce happy, these types of snacks may actually hinder employee productivity and increase the risk of various health conditions. The solution, therefore, is simple: provide healthy snacks to your employees so that they feel more energized and alert.

Meditation Sessions
Research shows that meditation can improve health and boost productivity. It can also be used to reduce stress and anxiety, which is why many companies are teaming up with meditation experts to help their employees de-stress and improve productivity at work. 

A meditation session can differ significantly based on the instructor and the individual. It should be noted that meditation is not suited for everyone, but for those that it works for, it can be extremely effective for improving one’s mindfulness and reduce the mental anguish of stressors.

Meditation can be done in a group, one-on-one, or even by yourself in your own home. A session usually lasts for 20 minutes but can be longer or shorter. The sessions can be done 1-2 times a week, or once a day. Some people follow a meditation practice for years and learn to do it without guidance. 

Intermittent Naps
A nap at work seems unlikely, right? That’s what people say until they try one. After all, you likely had a late night the night before, and your morning alarm probably went off way too early. Many tech companies such as Facebook and Asana have special nap rooms in their offices for employees to visit and take a rest. Employees feel refreshed and renewed to continue with their work. At the very least it is a reminder to all team members that you don’t have to be ‘on’ all the time – and that is okay.

Wellness Challenges
Workplace challenges related to wellness are effective in promoting healthy lifestyles within your workforce. They are also excellent pathways for encouraging employee engagement. Whether these are client initiated or employee initiated, when implementing wellness challenges, it is important to consider how these programs can help employees to achieve their wellness and workplace goals.

Since 2020, wellness has become an unavoidable buzzword. One that is as overused as it is under-utilized. Many major corporations are realizing the benefits that employee health and wellness can have on the bottom line, such as with employee retention. For example, over 87% of workers say they consider an employee wellness program as a major factor when deciding on a job. That is because, like all of us, employees appreciate being valued. And nothing demonstrates employer care than investing in the well-being of their employees. 

Organizations that look to offer their employees a healthier life now have the option to encourage better nutrition and exercise to ultimately promote a more productive, less stressed workforce. But these programs won’t be implemented on their own. It is up to workplace leaders to initiate, support, and invest in this philosophy.

The Return of Business Travel: How to Avoid Sacrificing Recent Wellness Success

The below article was written by Daniel Corridon, C.E.O. of Stay Fit Housing LLC, and originally published on September 29, 2021 at Thrive Global.

In the past year and a half, the nature of business has significantly changed. After transitioning to an all-digital job interface, the possibility of face-to-face, in-office interaction is once again a reality. In addition to added safety precautions and hybrid work schedules, the return to work also means the return of business travel. 

Pre-pandemic, a high percentage of business travel was spent in airports, hotels, and rented cars. While most of these critical modes of transportation are the same, how they are used – and how they impact employee well-being – is completely different. Understanding the importance of wellness and holistic living, that standard of corporate mobility has changed – drastically.  

The pandemic forced many of us to switch to remote work, but for some, a return to the office is imminent. According to the findings of a Gensler survey, employees are most eager to return to the office for the networking and community aspects, which are difficult to replicate organically while working from home. The COVID-19 Delta variant surely has and will delay office openings for the remainder of 2021, even still, some major employers plan to have employees return after Labor Day. 

In many cases, remote work served as a sufficient substitute for in-person activities, especially in terms of saving time and costs. However, many companies are worried that a sense of community has been permanently compromised. In-person client visits, conferences, and internal summits involved more than absorbing information and executing against an agenda; it was also about building and further cultivating solid business relationships. According to a study by Harvard Business Review, 95% of people agree that face-to-face meetings help build and maintain these relationships.

Indisputably, organizations are stronger if they have deeper client relationships only truly achieved through face-to-face interaction. In fact, the Global Business Traveler Report revealed that 80% of business travelers are worried that the inability to travel to meet face-to-face will negatively impact their professional life. Furthermore, investing in in-person client interaction speaks to the organization’s quality and commitment to an overall positive customer experience.

Improving Employee Well-Being in a Post Pandemic World
According to Gallup’s 2021 report, 57% of North American employees report feeling stress on a daily basis since the start of the pandemic, up by 8% from the previous year. Therefore, by looking into what you can do to improve employee well-being during business travel in 2021, you could greatly increase their happiness and reduce the risk of burnout. As an example, you can provide them with access to a healthy living regimen, including hiking groups that promote physical and social wellness.  

An eventual return to the office also means some employees will be back in the air for business travel. That being said, organizations will have to adapt to their employees traveling in a post-pandemic world. The most significant change is how the pandemic highlighted the importance of employee well-being. 

Post-Covid Business Travel: Focus on Employee Well-Being
How can organizations keep employee well-being as a priority now that business travel is resuming? Fortunately, 78% of the world’s employers are committed to creating a workplace culture of health to boost employee engagement. There are several avenues to meet this initiative for keeping your employees safe and happy during their travels by facilitating the opportunity to live in a furnished residence that supports both their health and well-being, particularly for extended assignments or relocations. This will help ease the transition to new surroundings and help enhance overall well-being, which will have a positive impact on workplace performance.  

For some, traveling for business is a chance to visit new places and learn about cultures they may not otherwise encounter. Travel, after all, can help businesses develop a better understanding of their customers and affiliates all over the world. However, there’s also the risk of business trips and employee relocations going poorly, which could lead to the loss of strong talent. That is why it is critical to keep employees secure, satisfied, and health-focused.

Extended travel poses a myriad of challenges for employees who are often under significant work-related stress, and coupled with being away from family, this combination can be detrimental to both the employer and the traveler. Ensuring the well-being of your employees should remain a priority during business travel. Businesses should look into offering exercise programs while their employees are traveling to keep their minds sharp and reduce stress. Giving employees back their free time could help them have a better experience, and thus improve employee satisfaction.

How to Support the Mobile Workforce 
For companies that routinely send employees on long-term assignments, there are a few considerations to keep in mind for temporary relocation. The first is ensuring they have access to appropriate communication. For example, some organizations provide a dedicated phone number for employees on the road to call for support.

Adequate travel expenses are crucial for employees since they can be quite costly and the location might be more expensive than where they currently live. That means businesses should take into account the housing prices near their intended destinations and overall cost of living adjustments.  

Elevating Business Travel During COVID-19
With the global marketplace becoming more competitive, businesses need to travel overseas. In this case, they may need to relocate their employees for business travel. Relocating employees is a sensitive matter since it may mean uprooting them from their family and friends in the short or long term. Still, there are ways to ensure that the process runs smoothly.

Major factors to consider when moving an employee include living costs and benefits. If an employee moves to another city, state, or country for work, their employer can face several challenges. Before you decide to relocate an employee for business, you need to consider the benefits and drawbacks of the move.

For one, hiring a global mobility relocation outfit is essential. A specialist will know the ins and outs of relocating people on and offshore — from preparing personal effects to finding upscale accommodations and even navigating complex tax matters in another state or country. Second, businesses can provide their employees with the support they need during and after the process. A top employer with sterling employee retention typically provides great benefits, a stable workplace, and opportunities for personal and professional development. Healthy employees are more likely to remain at their current company, and 65% of worldwide employers believe that wellness programs attract and retain workers.

Reshaping Business Travel Recovery Post Covid-19
Global business travel is re-emerging, and companies are a big reason for this trend. With the amount of time spent on the road, it’s critical to find a solution that can make employees feel safe and comfortable when away from home. Full-time workers in the US with chronic health conditions miss 450 million additional days of work each year compared to healthy workers. For those who travel for work, this is where employee corporate housing and wellness lifestyle comes into play. This kind of accommodation provides a wide variety of benefits to the business, including:

• Curated nutritional guidance that keeps any specific dietary restrictions in mind

• Access to social groups to help the employees meet others who share the same healthy hobbies

• Clean, safe, and fully furnished residences

• Living like a local in an upscale residential community to acclimate easier

• Meal kit subscription services with healthy recipes

• Spin, Pilates, Yoga, Cardio Boxing, and HIIT classes to stay fit and active

It shouldn’t feel like an employee is outside of their element during business travel. They should feel just as at home so they can focus on doing their best work. That’s why it is important to plan ahead and do everything in your power to ensure the business travel your employees will be engaged in during 2021 goes as smoothly as possible. 

As a final note, equipping employees to feel their best also prepares them for doing their best. So, companies who go the extra mile to ensure positive outcomes with business travel will help fortify employee satisfaction and maximize return on investment.

Managing Stress and Anxiety Can Make Your Business Stronger

When you are an entrepreneur, it can seem like anxiety and stress are a guaranteed part of your workday. You are responsible for not only overall business success but also for many of the day-to-day details. It is a lot to take care of. Whether you are trying to start up a new company or keep an existing one afloat, you need to manage daily tensions. Fortunately, there are proactive steps that business proprietors can take to help relieve the pressure, especially the following tips.

Delegate When You Can
As a motivated entrepreneur who has personal resources invested in your company, it can be hard to let go of responsibilities. Business owners can fall into the habit of trying to handle everything themselves.

However, assigning responsibilities when you can comes with advantages. First, it frees you to spend time on high-level tasks that impact your business. If you have a dependable payroll system, for example, you don't need to consume time and energy worrying about tax errors or employee payouts. You can focus more energy on functions that strengthen your organization's effectiveness. Finding a reliable payroll for startup system is the key. It should help set a schedule, determine withholdings, stay abreast of tax payments, and keep your records organized. Clean and efficient record-keeping starts you out on the right track, and you won’t have to worry about getting into trouble with the government.

Stick With Proven Processes
When you are backed up with work, cutting corners can seem like a good idea. In some cases, though, your business methods may be your strength. Using dependable methods can keep you from making costly mistakes or doing something over again.

On the other hand, if you see an opportunity that makes financial sense, don't be afraid to investigate and see if a new approach is a good fit. Automating marketing emails, for example, can save you from repetitive tasks and prevent errors while personalizing your message to the customer.

Take Breaks
Leaving the building for a quick walk can help you hit the reset button when you are bogged down. Studies show that physically detaching and engaging in physical activity during work hours enables you to maintain focus and reduces the need for recovery after the day ends. Breaks can help you maintain the mental strength you require to keep your company performing at its peak.

Stepping away from a confounding problem or intense situation gives your mind a chance to back up and get a different perspective. If you are struggling with something at work, try relaxing for five minutes and see if your viewpoint changes.

Find a Hobby
At first, enjoying a hobby can seem like an inefficient use of your time when you could be concentrating on business functions. However, if you are feeling overwhelmed, give yourself something to look forward to by adding leisure time to your schedule. A hobby is a worthy diversion if it helps you clear your head and return to work refreshed.

A study published in The Journal of Positive Psychology indicates that everyday creativity supports positive functioning. In this capacity, your hobby can help strengthen your business by improving your mental abilities.

A hobby that connects you to other people also gives you a chance to interact with individuals outside your work setting. You can make new friends and find emotional support while disengaging from business concerns.

Managing your stress level while running a business does not mean you are taking time away from your productivity. In fact, stress management can strengthen your business. When you perform at your peak, you can give your best to your company and position yourself for growth in the future.

Jennifer McGregor is a pre-med student who knows how difficult it can be to sift through the mountains of health-related information on the web. Together with a friend, she co-created Public Health Library to write about health and wellness topics and to create a forum for sharing reputable health and medical information.

13 Ways to Stay Fit and Healthy

These trying times have likely taken a toll on your health. As we get bogged down in the day-to-day stresses, it can be helpful to take a step back and get a reminder of what is needed in order for us to be our best selves. Here are 13 ways you can Stay Fit and healthy:

Find Ways to Boost Your Mood
Don’t ignore the influence your mind has over your physical health. The right mindset makes all the difference in how you view yourself, your lifestyle, and your relationships. Staying positive can help keep you feeling your best, all the way around.

• Take small steps to care for yourself each day.

• Add mood-boosting foods to your meal plan.

• Optimize workouts with motivational apps. These will be on your smart device during a lot of physical activity, so be sure to protect your smartphone with a durable and versatile case.

Create a Fitness-Focused Space
Even if you are a hardcore gym rat, you can find fulfilling and worthwhile workouts in your own digs. Working out at home is one way to Stay Fit when you are avoiding public spaces or just cannot make it to the gym, and in fact, with a little creativity, you can create a nice supplementary program to your usual workout routine.

• Incorporate daily yoga practice to your at-home routine.

• Choose the perfect fitness equipment for your workout goals.

• Implement exercises to ease joint pain as you amp up your workouts.

Upgrade Your Eating Habits
Good food means good fuel for your body. Focus on nutrient-dense foods in all your major food groups. Be sure to include lean protein, healthful fats, whole grains, and colorful fruits and veggies (the more colorful the better!), basically replacing foods that contain trans fats, added salt, and refined sugar. And when it comes to actually pausing to eat, whether it is at the dinner table or on the fly, be mindful of how you are consuming the food (mindful eating), which forces you to slow down and enjoy the meal or snack, as well as help with digestion.

• Add healthy snacks to your shopping list.

• Start meal prepping to spend less time in the kitchen.

• Improve your nutrition by changing how you prepare your meals.

Give Your Body the TLC It Needs
Caring for your body involves more than healthy eating and exercise. Your wellbeing requires a “whole body” approach to overall health, which entails getting enough sleep, finding ways to reduce stress, and enjoying the company of others.

• Schedule a couple more hours of sleep per night.

• Take a vacation -- an essential step, as ZenBusiness notes here, for reducing job stress, especially for those in management or leadership roles.

• De-stress to support heart and overall health.

• Make socializing a priority for better mental and physical health.

When your schedule, health concerns, or other issues get in the way of your gym routine, you can innovate ways to Stay Fit and healthy. By focusing on boosting your mood, getting active, eating well, and taking a break when your body needs it, you will be ahead of the game when you return to your usual fitness plan.

Personal Trainer Sheila Olson encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila to spread the word about her fitness philosophy.

You Can Rebuild Your Life Again

Are you trying to start your life over again? You might be going through a divorce, recovering from losing your home or job, or maybe you are simply trying to rebuild everything after the COVID-19 pandemic. Either way, it is possible to start over again, no matter your age or what is going on. It may seem like an uphill battle, but the process is probably easier than you think, and below are some steps you can take.

Create a Fitness Routine
Exercise is the first course of action many people turn to when they want to lose weight. It has many more benefits besides tightening your abs, though. According to experts, working out benefits your mental well-being and can help you feel better about yourself. Discover what types of exercise would be most helpful for you, such as dancing, cycling, or even playing a team sport like basketball. You might even appreciate changing up your routine from time to time. This may make it more likely that you will stick with working out. Having a fitness routine can help you develop strength and improve your overall mood as you rebuild your life.  

Give Your Diet an Overhaul
Step back and take a look at what you are eating. Is it fresh food or something that would be found in a "clean" diet? Or do you fall victim to eating processed meals often, like TV dinners or fast food? If the latter is the answer, look for ways to slowly sneak in healthy snacks. Start menu planning so that you know what is for dinner before you even get home. Break bad habits and make it possible to move toward a new and healthy lifestyle. 

Take a Close Look at Your Finances
Having enough money is a problem many people face, no matter where they are in life. In a post-pandemic world, finances can be stressful for anyone. You can work on saving money by stashing a certain percentage of your paycheck every pay period or consider gig-work as a way to bring in additional funds. If you are a homeowner, refinancing your house is a possibility. When you refinance, this decreases the equity that your home currently has, giving you the chance to reduce your monthly payments or freeing up additional funding. This can give you the opportunity to get your new life started off on solid financial footing. 

Develop Hobbies You Enjoy
Life shouldn't feel like a rat race all the time. Consider working on some hobbies or interests that can give your life meaning and help you improve feelings of self-worth. Volunteering with organizations that interest you, taking up a physical hobby, like hiking, or even socializing with friends more often are good examples of ways you can find fun and meaning when living life on your terms. 

Create a Wind-Down Routine
Another way to develop a healthier lifestyle is by creating an evening wind-down routine. This will signal to your body that it is time to get ready for bed. You might find your body feels more at ease with a routine in place, and it can be a good way to start your life over, one step at a time.

Even after difficult changes in life, whether due to the pandemic or personal circumstances, it is important to understand you can start over, step-by-step. 

Stephanie Haywood is happy to be living her best life. Personal development and self-care gave her a boost when she needed it most, and now she works to share the gift of self-knowledge, self-care, and self-actualization with everyone who visits MyLifeBoost.com.

Natural, Inexpensive Cleaning Products for Your Home

2021 is a great time to become more conscious about the cleaning products we use in our homes and around our families. Choosing to go more natural and eco-friendly has many benefits, and doing so does not have to break the bank.

Cleaning products that are purchased at the store are usually made with many chemicals that can be unhealthy to not only the environment but also to your family — not to mention they can also be expensive. 

There are many positives to using all-natural cleaning products. For starters, a lot of the commercial cleaning products sold in stores contain chemicals such as bleach and ammonia that can irritate the skin, eyes, and throat, and can even cause more serious health problems like cancer. 

We curated these three natural, inexpensive cleaning products to ensure you will be more sustainable, and at the same time keep your space sparkling. Additionally, most of these products are ideal for shopping on a budget!

Remove harsh products out of your cleaning routine and explore these simple, yet effective natural cleaning products for the home.

1. All-Natural Everyday Cleaner
When it comes to eco-friendly natural cleaning products, citrus is your friend. Its strong acid components work well to get rid of pesky stains and odors in the home. But be sure to not use this recipe on natural stone tile or countertops.

• Ingredients:

  • Recycled citrus peels 

  • 1 teaspoon castile soap

  • 1 cup white vinegar

  • 2 cups water

  • 20 drops lemon essential oil (optional)

• Directions: 

1. Fill an empty jar with slices of citrus peels, fill with white vinegar, and set out for about two weeks so it has time to infuse.  

2. Next, strain vinegar from the jar and place the peels in compost. Mix the vinegar with castile soap and water. 

3. Add 20 drops of lemon-scented essential oil (optional).

4. Pour mixture into a spray bottle. 

2. Non-Toxic Air Freshener
Another ingredient that is low cost and great at getting rid of odors is baking soda. This recipe is simple to create and you can relax knowing that you are avoiding the harsh products found in a store-bought air freshener. 

• Ingredients:

  • Baking soda 

  • Natural scents, such as cinnamon sticks, rosemary, dried lavender flowers, dried orange peels, or essential oils

• Directions: 

1. Fill any jar halfway with baking soda. 

2. Add your natural scents to the jar. 

3. Mix the ingredients to make sure the scent is well dispersed.

4. Open the lid of your jar wherever you need to get rid of odors.

3. Eco-Friendly Glass Cleaner 
Did you know cornstarch can also be used to clean glass surfaces? Cornstarch is an ingredient that is low cost and chemical-free — not to mention most people have cornstarch lying around in their cupboards. Cornstarch is the perfect natural substitute since it breaks down the water bonds that cause spots and streaks.

• Ingredients:

  • 2 cups water

  • 1 tablespoon rubbing alcohol

  • 1 tablespoon cornstarch 

  • ¼ cup white vinegar

• Directions: 

1. Mix together all ingredients.

2. Shake up this mixture until well combined and pour into a bottle with a spray nozzle. 

Check out the infographic below for more natural cleaning recipes.

Makenzie Pohl is a content creator who develops helpful and compelling stories. Her passion for digital marketing and creative writing has led her to cover unique topics ranging from travel to lifestyle. She calls San Diego, California home, and enjoys dining out, photography, and traveling in her spare time.

Reduce Financial Stress and Improve Your Health

Your money has a direct impact on your mindset. When you are feeling at odds with your income or expenses, it manifests into financial stress. But how do you manage one when you don’t have the other? In this post, we explore how your health impacts your wealth, vise versa, and how to improve both.

The connection between health and money has been studied for centuries. In ancient Greece, philosophers pondered the idea that without health, there is no wealth. Today, money is one of the basic needs of survival. When we don’t have basic necessities, our body compounds the loss into stress. This type of stress results in both psychological and physical ailments that are even more complicated to solve.

If you have experienced fiscal or fitness-related stress, consider the following (and the infographic below):

• 15 minutes of movement: Exercise helps combat high blood pressure, helps ease sleep problems and anxiety, and helps manage weight gain. The best part? A healthier you means fewer co-pays and doctor’s bills.

• Asking a professional: Sometimes help goes beyond our own physical abilities. Asking a professional financial advisor or therapist for assistance will help you prioritize what you need to work on.

• Meditating: Meditation creates self-awareness, which can result in better spending habits, less anxiety, and an improved overall cognitive function.

• Completing a small goal: Small goals give you the confidence to complete loftier tasks down the road. By building confidence with small goals, you are improving your mindset to be able to improve the more complex issues you face.

• Eating healthy: Eating healthy means more than fruits and vegetables. Focus on maintaining a regular eating schedule. Try and home make three meals per day to start to combat the risk of diabetes, and eventually – healthcare costs.

• 8 hours of sleep: Sleep is one of the most underrated necessities in our lives. Lack of sleep and constant work has been glorified, but it may not give you the most glory in return. Aim for eight hours of sleep per night to improve your productivity and your life.

• Reflection: Reflect often. Write in a journal about your physical, mental, and financial state, and then look back at the end of the week at your reflections to find common themes. Once these themes are identified, it will be easier to maintain the good and combat the bad.

Jessica is a Content Marketing Specialist, developing high-quality content for diverse industries, including: tech, finance, travel, and lifestyle. Her work can be seen featured on sites like Better Homes and Gardens and wikiHow. Read more of her posts on Possible Finance.

How to Achieve a Whiter, Brighter Smile Naturally

In-office dental bleaching treatments are expensive, and the ones that you get over the counter don’t always guarantee results. So, how do you maintain the brightness of your smile and create that perfect first impression without ending up with a significantly lighter wallet?

Naturally, of course. Did you know that there are some natural foods and beverages that can help you get a winning smile? All of this without having to spend a lot of money, or purchasing plastic-packaged, disposable whitening products from the market that will eventually harm the environment. 

There are many foods that whiten teeth. Below is a list of natural food and drinks that you can incorporate into your diet to effectively combat dental stains, and to reveal a healthier, shinier smile:

• Apples and Carrots: Apples and carrots have one thing in common – that giant, satisfying crunch when you take a bite. This hard, crunchy, and gently abrasive nature of apples and carrots give them natural scrubbing properties. They can fight stains and contribute to gum health at the same time.

• Strawberries: If you have been shying away from smiling your fullest because of pale, stained teeth, all you need in life is more strawberries. Strawberries are known to gently lift stains and have natural whitening properties. They are packed with Vitamin C and have countless other health benefits too.

• Pineapples: Not that anyone needs an excuse to eat more pineapples, but these fruits are an excellent source of Vitamin C and Bromelain. The latter is a naturally-occurring enzyme that has cleansing properties and can help with dental staining or general discoloration.

• Cheese: Here is one less thing to feel guilty about next time you ask for more cheese at a restaurant – it can help rebuild enamel for a healthier, brighter smile. It contains a protein known as casein which contributes to the health and formation of new enamel, and also lactic acid, which helps prevent caries.

Believe it or not, but the answer to most of our health-related problems lie within an inexpensive, healthy, natural diet, self-care, a regular routine that nourishes mind and body, and of course a positive attitude towards life. For more, check out the below infograph.

Lydia McAllister is a content creator who develops helpful and compelling stories. Her passion for digital marketing and creative writing has led her to cover unique topics ranging from business to lifestyle. Lydia calls Missouri home, and in her spare time, she enjoys solving crosswords, getting outside, and cooking.

The Power of Protein

Are you looking to stay healthy during your travels this summer?

If so, you may want to add more protein to your diet. There are many good sources of protein to choose from, including egg whites, lean beef, legumes, nuts, seeds, and seafood, among others. Protein is vital because it helps your body stay healthy and work properly.

Did you know that there are more than 10,000 types of protein found within the entire body?

Having protein in your diet is vital because it helps the body repair cells and make new ones, including the muscle cells that are damaged during exercise. It is also important for development in kids, teenagers, and pregnant women.

There are many benefits to this essential macronutrient. It can help improve bone density, sleep, and brain function. It can also boost muscle development and muscle mass, as well as strength. Protein also plays a key role in maintaining the proper pH of your body, since it regulates the number of acids and bases in your blood and bodily fluids.

While protein is important for maintaining a healthy physique, it is possible to consume too much of it. The daily limit is about 25 to 30 grams per meal. To learn more about the power of protein, see the below infograph.

Dr. Myur S. Srikanth is a board-certified bariatric and cosmetic surgeon at the Center for Weight Loss Surgery. He has been performing bariatric surgery exclusively since 2000 and has performed over 4,000 weight loss surgeries. Dr. Srikanth performs nearly every operation that is currently available to treat obesity.

5 Ways to Sleep Better Tonight

When most people consider ways to look and feel younger, they often think of making dietary changes, anti-aging creams, and exercising. However, one of the most effective ways to look and feel your best is also the most ignored: getting a good night of sleep.

According to data from the Centers for Disease Control and Prevention (CDC), one in three American adults do not get the recommended seven to nine hours of sleep per night. However, those who do consistently get the recommended amount of sleep experience improved concentration and focus, reduced risk of heart disease and stroke, better functioning immune systems, and decreased inflammation. If you have been looking to reap the rewards of sleep, here are five ways that you can upgrade your evening routine.

Use a light-blocking eye mask
Light can majorly disrupt your sleep routine. Whether coming from the TV, another room, or the outside, light essentially tells your brain that it is time to be awake. Light has even been named as one of the top external factors to affect sleep quality.

If you consistently face excess light in your room at night, start using a light-blocking eye mask. Instead of relying solely on light-blocking curtains, an eye mask can go with you wherever you travel and can filter light coming from inside your home. When looking for a quality sleep mask, be sure to find one that is specifically designed to block light (since traditional sleep masks only filter a small portion of light). One quick online search will yield a number of fantastic options.

Wear comfortable clothing to bed
Never underestimate how disruptive an uncomfortable set of pajamas can be. A top that is too tight, or fabric that is scratchy, can interrupt your sleep without you even knowing. Whether you prefer to wear pajamas, nightgowns, or tops, make sure that all of your bedtime clothing is comfortable and properly fitting. The right clothing can help you drift off faster and leave you feeling more refreshed in the morning.

Turn the temperature down
If you are like the majority of people, you leave your heat or AC programmed somewhere in the 70s. This is wise for the daytime, but if not changed in the evening, temperatures in this range can disrupt your sleep. Research has shown that the optimal temperature for sleep ranges between 60 degrees to 67 degrees. While this may sound chilly, it actually helps your body temperature cool off more quickly, and ensures a higher quality of sleep. So, when bedtime is approaching, don’t be shy when turning the temperature down.

Try a high-quality melatonin supplement
While it is always important to check with your doctor first, melatonin has become a go-to for many who experience occasional insomnia. Melatonin is naturally produced in the body, and levels of it rise several hours before going to bed. For those who have had several evenings of insomnia in a row, a melatonin supplement can often be the push needed to get good rest.

Limit caffeine and electronics hours before bed
Aside from light, electronics and caffeine are two of the most significant sleep disruptors. If used too close to bedtime, just one by itself can cause a miserable night of sleep.

How far in advance should you stop using both caffeine and your electronic devices? For caffeine, experts recommend having your last coffee or energy drink at least six hours before you plan to go to bed. Additionally, you should put your phone away and stop watching television at least 30 minutes before falling asleep. Ideally, you will want to put all electronic devices away one to two hours before bed for the best results.

By following the above strategies, you can enhance your sleep quality beginning this week. If practiced over time, you will start to look and feel better than you ever expected.

Personal Trainer Sheila Olson encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila to spread the word about her fitness philosophy.

Budget-Friendly Tips for Head-to-Toe Health

When it comes to looking after your health and wellness, it can be hard to find the time or the money to invest in yourself. That is why following a few simple and budget-friendly head-to-toe health strategies can have you feeling and looking great.

Prioritize Self-Care
Everyone talks about eating healthy and sleeping more, but did you know that prioritizing self-care will keep you healthy from head to toe? Self-care doesn’t have to be expensive, and you can treat yourself to a bubble bath at home, enjoy a soothing cup of tea, or curl up with the book you bought on sale. Not only will taking some time for yourself make you relaxed and feel amazing, but you will also experience a huge boost in self esteem and maintain a positive mindset as you work towards your other health and wellness goals.

Take Care of Your Teeth
You may think that brushing and flossing your teeth is just another part of your daily routine, but it is actually very important for your overall wellness. Oral health has been connected to problems such as depression and sleep apnea, both of which can have a negative effect on your sleep and can easily derail every aspect of your life.

So, double down on a dental health routine that includes brushing and flossing multiple times a day. If you have crooked teeth, however, you may discover that keeping your teeth clean and healthy is often a challenge. If this is the case, it may be time to look into an at-home aligner such as SmileClubDirect or byte, both of which allow you to straighten your teeth without visits to a dentist. While SmileClubDirect can give you results in about six months, byte’s aligners can realign teeth in around three months — and byte clocks in about $100 cheaper. Just keep in mind that if your teeth are severely misaligned, you will need to consult an orthodontist or a dentist for treatment.

Cleansing Your Body
When it comes to head-to-toe health, having a great skincare routine will give you healthy, glowing skin, as well as all the confidence in the world. The most important part of good skincare is choosing safe and healthy skincare products.

Avoid ingredients that will harm your health such as formaldehyde or citrus-based oils. Head-to-toe health starts in the shower, so use a safe, healthy shampoo that removes dandruff, and be sure to massage it into your scalp in the shower. For great skincare, and a budget-friendly water bill, avoid showering with very hot water, as this will strip the oils from your body and hair, and make your skin feel dry.

If you have eczema, it is especially important to use mild soaps and to moisturize immediately after bathing to ward off feeling itchy.

Facial Routine
When it comes to cleaning your face, you can choose from an array of affordable options. Find the best cleanser for your skin type to ensure you don’t dry out your skin. You can also try a DIY facial mask with ingredients you already have in the kitchen! Also, don’t forget to moisturize with a healthy moisturizer after washing, and enjoy healthy and happy skin.

Add a Supplement
Over time, our body begins to lose collagen, which can affect our hair and nails, as well as skin hydration and elasticity. To counteract these effects and improve skin health, many people have found significant benefits in collagen supplements, which have been shown to encourage the body to produce its own collagen. If you opt for a supplement, know that you won’t see overnight results. Wondering how long it takes for collagen supplements to work? While the answer varies by individual, know that through patience and regular use of a supplement, you will reap the benefits soon enough.

Enjoy Fragrances
Pamper yourself with a new fragrance, and smell as good as you feel. Finding a great body mist or perfume will give you a boost of confidence, and you will love the way you smell. When searching for fragrances, be sure to avoid products with harsh chemicals, and purchase safe products that will smell and feel good. You can also try a homemade perfume using essential oils, and smell great without spending a fortune on a new fragrance.

Take the Time for a Massage
Getting a massage might seem expensive, but you can find great bargains on deal sites that make pampering yourself more affordable. Give your body an amazing spa day that will boost your health, and take away all your stress. More budget-friendly options include getting a foot massage to feel relaxed and healthy or massaging at home to relieve tight muscles.

Be your best self with head-to-toe health that is affordable, and can easily fit into your daily life. Skincare should be a priority, so make sure you develop a routine that works for you. Find safe, healthy skincare products your body will love, find ways to stay moisturized to ward off dryness, and DIY home remedies to give your skin the moisture it needs. Let your skin glow, and reach your health and wellness goals.

Jennifer McGregor is a pre-med student who knows how difficult it can be to sift through the mountains of health-related information on the web. Together with a friend, she co-created Public Health Library to write about health and wellness topics and to create a forum for sharing reputable health and medical information.

Self-Care Sunday Recipes To Fill Up Your Cup

Whether you are burnt out from a stressful week at work or just feel like treating yourself to a relaxing Sunday, taking a self-care day is always a good idea! This does not mean that you need to fill your bath with lots of bubbles and soak your body while you are drinking wine until the stress falls off your shoulders — self-care looks different to everyone and can change depending on what you need to fill your cup.

If you have gone awhile without practicing self-care, try to reflect on what Is stopping you. Many of us have internalized myths, like: “I only deserve self-care when I’ve worked hard enough,” or “Self-care is selfish. I need to take care of others now.” In reality, you can only be productive at work and kind to the people around you when you are kind to yourself. The more you practice showing up for yourself and setting boundaries to protect your mental and physical health, the more you will be able to show up at work, for your friends, and family as well.

There are five types of self-care: 

• Emotional: processing, reflecting on, and connecting with your emotions

• Social: reaching out to nurture social connections

• Physical: improving your physical health

• Mental: stimulating your mind with an intellectual activity

• Spiritual: engaging in a spiritually practice or activity

Before you treat yourself to a Sunday that is good for your mind, body, and soul, check in with yourself first and find out what you need to feel better.

Are you missing your friends and feel like social self-care should be on the menu today? Call up a loved one to have a chat or meet them for a cup of coffee and a walk. Do you feel disconnected and restless? Perhaps a yoga session or a guided meditation will help you feel more centered again. Is your body feeling sluggish? Some physical self-care in the form of a run, walk, or nap may be what makes you feel like yourself again.

If you have been feeling emotionally drained, find an activity that lifts your spirit. Whether that is writing in your journal, talking to a mental health specialist, or trying out a new recipe — do something for yourself!

And, finally, focusing on work and other people's needs can be tiring. Don’t forget to reset by stimulating your brain on the weekends (and evenings after work). Watch a movie, read a book, or play a board game to foster your intellect, creativity, and the child within.

Check out the recipes below to make the most out of your self-care Sunday! Never forget that self-care should not just be practiced on the weekends, as tending to the needs of your body and mind are crucial to maintaining a healthy and balanced lifestyle. 

Mona Freund is a San Diego-based content marketing specialist. When she is not working on new content, you can find her surfing in the Pacific Ocean, playing frisbee with her puppy Pesto, or baking her famous chocolate chip cookies.

What Does Your Smart Fitness Equipment Track?

The innovations of smart technology are making home workouts easier and more effective than ever before. For many, Apple Watches, Pelotons, and other exercise technology provide more efficient ways to stay active than joining a traditional gym. However, these devices are starting to raise concerns about the collection and sharing of personal data, including location, health analytics, and personal information.

While smart fitness technology can save you time and money, there are certain levels of security you have to be willing to give up in the process. Some devices only store your information for the device itself, but others have been known to share and even sell this data to other entities.

But much like other sectors of smart technology, there are numerous ways to prevent your fitness device from letting your information fall into the wrong hands. It is important to be fully aware of exactly what kinds of data this technology collects and the steps you can take to prevent any major privacy risks.

Here are some tips to protect your privacy:

1. Turn off any settings that explicitly give your device permission to collect personal data. 

2. Enable your WiFi network’s encryption options.

3. Disable your device’s camera and microphone.

4. Check if your device defaults to a public profile, and if so, set it to private.

5. Don’t share any personal information or photos that are not required to register your device.

6. Manually check for software updates in case your device doesn’t do so automatically.

7. If you are a California resident, the California Consumer Privacy Act entitles you to the following abilities when contacting your device’s support team:

   • Finding out what personal data your device is storing. 

   • Requesting that your data be deleted (within legal regulations).

   • Asking for your information to not be sold.

If you are Interested in learning more about smart fitness equipment tracking, check out the below infographic from The Zebra:

Julian Carter is a writer and journalist specializing in a variety of areas, including health and tech. He enjoys writing about new and exciting revelations within different industries. You can find him on Twitter @JulianBCarter.

How to Create a Home for a Healthy Mindset

In 2020, it became apparent how our space can directly impact our well-being, as our bedrooms became offices and kitchens became classrooms. By re-framing the way we live, we can create a more positive environment that encourages a healthy mindset.

As you create a more well-rounded home, consider the health aspects you need more of. Whether increased physical activity, a sanctuary for space, or a more social environment, recognizing what is impacting your mindset is the first step to creating a mindful home. Once you have identified your needs, create a list of to-dos inside and outside of your space.

The infographic below gives inspiration for maximizing your well-being, no matter the type of adversity you face in your home life.

Jessica is a Content Marketing Specialist, developing high-quality content for diverse industries, including: tech, finance, travel, and lifestyle. Her work can be seen featured on sites like Better Homes and Gardens and wikiHow. Read more of her posts on Rocket Mortgage.

Desk Exercises to Stay Fit While Working

Working from home presents new challenges to those of us used to getting up, putting on real clothes, and going to the office from 9 to 5. In addition to Zoom failures and only communicating over email, our health has taken a toll from the new sedentary lifestyles many office workers found themselves in over the course of the pandemic.

No longer are we rushing between meetings, utilizing our standing desks, or even going for a walk down the street for a quick coffee break on a busy day. Now, getting our daily steps and exercises in is completely up to us — and ask any work-from-home office worker, and they will tell you that getting exercise in is harder than it looks when you don't leave your home some days.

That is why easy exercises that can be worked into your day-to-day routine are vital for keeping you energized and healthy, even while working from your home office. There are a number of resistance training, aerobic, and stretching exercises you can do right from your makeshift desk to ensure you are staying healthy, even if you are working in your pajamas. 

• Stretches: Try a neck stretch or torso twist as a break from looking at a spreadsheet.

• Resistance training: Desk push ups or leg extenders can help train your muscles, even while you are in a meeting.

• Aerobics: Jumping jacks are a great way to get your heart rate up during a long day, especially if you can't sneak a lunch break walk in.

For more heart-healthy exercises you can sneak in while you work (plus tips on the benefits of exercise) check out the visual guide below:

Emily Borst is a digital content creator who creates compelling stories worth sharing. Her background in writing has helped her cover unique topics, including sharing her passion for health and wellness. In her spare time, she enjoys traveling, reading, and eating her way through Austin, Texas.

Repair with Self-Care: Getting the Most with Less

Have you ever wondered about the rise of the self-care concept? Interwoven with the “make time for me” mindset, it can seem a bit self-indulgent. But it actually has medical roots going back generations and then came to embody empowerment. Regardless of how or why it has traversed the ages, the common thread is that making time for self-care affects your outlook on life and provides cohesion between our mental and physical states — what health practitioners term the “mind-body connection.”

The impact of self-care is one reason why we at Stay Fit are so passionate about the Stay Fit Living @ Stay Fit Housing concept. There is no better way to emphasize the importance of self-care than to demonstrate the ease with which you can incorporate a few daily moments of focus into your routine — without having a superstar bank account.

Physical fitness for you
For some people, having a gym membership is a motivator — after all, if you are spending money on it, you may be more inclined to faithfully attend to get your money’s worth. There are some affordable memberships out there, but when you factor in other variables — such as the commute, childcare, showering, and changing — you are chipping away at your busy day. Even if your apartment building has a gym or you can afford the expense and room for a home gym, you may find that you simply don’t look forward to intense cardiovascular or weight conditioning regimens, which is hardly a recipe for self-care success.

The notion that physical fitness has to hurt to be effective is simply not true. Engaging in any physical activity realizes self-care benefits, whether it’s playing or walking with your dog outside or hiking or yoga. Vowing to walk or take stairs whenever possible also counts — and if you must count, use a step-tracking device to set and track daily step goals.

Meditation and music
Even financially-secure celebrities embrace the no-cost self-care practices of meditation, reading poetry and inspirational quotes, and finding time to really listen to music. It can stimulate your mind at the beginning of your day and relax it at the end.

Vacate the stress in — or near — the ‘hood
The “staycation” is also enjoying a resurgence — the idea that you can achieve the benefits of a traditional faraway vacation at or near your home. If you or your partner get vacation time through work, you are entitled to that time, even if you cannot afford your dream cruise or tropical beach escape.

Fortunately if you live in (or near) a city like Los Angeles, there are ideal opportunities for staycations that still provide the necessary physical and mental escapes. Choose a vacation rental with all of the necessities of home, the amenities of a grand hotel, and the luxuries of a paradise destination. Prepare healthy meals in a fully-equipped kitchen; workout in a gym; meditate in a private, calming room or by a poolside lined with lush vegetation — all vital to your continued self-care. Stay near the beaches of Playa del Ray or Redondo Beach for sand satisfaction, or stay in Central LA for easy access to leisure activities for every member of the staycation family. Or surround yourself with the extravagance of Bel-Air, Beverly Hills, and Brentwood — but on your budget.

Have it all
Think of self-care as preventative health care that you can work within both your time and financial budgets. It is an investment that will reap mind-body rewards for you, your family, and others around you — even your employer. If you empower yourself and make a self-care commitment, everyone will benefit.

Emma Grace Brown lives her life by her rules; it works! When she's not snuggling puppies, Emma promotes female empowerment through her website. Her mission is to help those who live with self-doubt to realize they don't have to mold themselves to conventionality.

Best Foods to Support Lung Health

We all know regular exercise can help improve our breathing and lung function, especially for those with lung disease. Physical activity can help reduce symptoms that impact your breathing and contribute to stronger, healthier lungs. Aside from exercise, what we put into our body has just as much importance. 

To keep our lung function healthy enough to take our daily stroll around our neighborhood or swim a few laps in the pool, here are a few lung healthy foods you can add to your diet: 

• Apples have been proven to reduce lung damage caused by smoking or side effects of lung disease because of the presence of antioxidant quercetin.

• Beets are packed with vitamins and nutrients like potassium and magnesium, and beetroot and beet greens have been shown to improve lung function and optimize oxygen intake.

• Leafy Greens like bok choy, kale, and spinach are high in iron, potassium, calcium, and other vitamins which have anti-inflammatory properties, which help reduce lung inflammation. 

• Pumpkins are rich in carotenoids and other anti-inflammatory properties, which help contribute to higher lung function and overall health and comfort. 

For more information on how to keep our lungs healthy, check out the visual guide below on additional lung healthy foods, foods to avoid, and how to maintain lung comfort while eating.

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

11 Health Benefits of Smiling

We probably all know that smiling and laughing help boost our mood and confidence — and even a simple smile with a stranger can go a long way. In fact, a survey found that 48 percent of adults believe that a smile is the most memorable feature of a person. But did you ever think of the other benefits a simple smile can have? The saying “laughter is the best medicine” actually deems true, with many studies showing that smiling actually has many physical and psychological health benefits. 

Did you know that smiling has the power to lower blood pressure? When we are stressed, our heart rate and blood pressure rise, but combating that stress with smiles and laughter can relax the heart muscles, thus contributing to decreasing heart rate and blood pressure. 

Smiling can also help increase endurance. A study found that runners who were smiling through their workouts actually used less energy than those who weren’t, and those who were frowning through their workout put in a higher amount of effort. 

Who knew a simple smile could be so beneficial to our overall health? The next time you are feeling down, make sure to turn that frown upside down! Your body will thank you. To learn more about other science-backed benefits of smiling, check out the visual created by Auraglow below:

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

Staying Fit and Happy as a Senior

Feeling good at any age involves taking an active role in one’s own health. Some simple, healthy lifestyle choices can do a lot to prevent decline and disability during those golden years. By adopting and maintaining good habits, you are sure to enjoy many years full of happiness, independence, and fulfillment. Here are some of the best ways to support your lasting health and wellness.

Socialize Frequently
Maintaining friendships and engaging in regular socialization is extremely important for your physical and mental health. According to Elder Law of East Tennessee, staying social can reduce your risk of depression, dementia, malnutrition, and some forms of cancer. Whether you live alone or with a partner, consider downsizing into an independent living community to prevent loneliness and isolation during your senior years. These communities offer all kinds of socialization opportunities, including exercise classes, game nights, and clubs, with the added convenience of housekeeping and meal preparation services.

Mix Up Your Exercise Routine
Most people know that regular exercise is important for preventing disease and staying mobile. But did you know that each type of exercise provides unique benefits for seniors? Aerobic exercise—such as running, walking, swimming, cycling, and hiking—is great for supporting your circulation, heart health, and lung capacity.

Strength training, like lifting weights or using your body weight for resistance, can help preserve bone and muscle density to combat frailty.

On the other hand, balance exercises reduce the risk of falls and stretching routines can relieve stiffness and pain while enhancing mobility. Try to incorporate all types of exercise into your fitness routine to reap the greatest benefits.

Eat a Balanced Diet
Eating a nutritious diet is the best way to support your physical fitness efforts, especially during your senior years. Aim for a clean diet packed with nutrient-dense foods. According to Healthline, seniors might need to make some diet adjustments to accommodate their changing nutritional needs.

Find ways to consume more protein, fiber, calcium, and vitamins D and B13. Healthy high-protein foods include tuna, hard-boiled eggs, and chickpeas.

Limit Bad Habits
While good habits can enhance your golden years, bad habits can rob you of your time, money, and health. Fortunately, it’s never too late to benefit from breaking a bad habit! For example, limiting your consumption of sweets and sugary beverages like soda will reduce your risk of osteoporosis and type 2 diabetes.

And even if you’ve been a smoker all your life, American Cancer Society says quitting now will provide almost immediate health benefits, including lower blood pressure and improved circulation. If you struggle to quit on your own, note that professional therapies are available to help.

Don’t Neglect Your Healthcare Needs
No matter how well you take care of yourself or how healthy you feel, visiting the doctor is important. Regular trips to the doctor can help you manage any existing medical conditions and catch other health problems before they become serious.

Remember, Medicare can help you cover these checkups and screenings. Many Medicare Advantage plans will cover even more healthcare services, including vision, hearing, and dental, so you can stay on top of your whole-body health and receive the services you need to maintain a high quality of life. Take a look at your coverage during the open enrollment period and check if there is a plan out there that will better meet your needs.

One of the most important things to remember about health is that prevention is always better than looking for a cure. Take a proactive approach, be mindful of your needs, and try making small, healthy changes to your lifestyle. Take steps to keep your body strong and healthy during your senior years, and it will help you live the life you want.

Bob Shannon created SeniorsMeet along with his wife, Mary. Their goal is to create an online meeting place for seniors like themselves who thrive on community. The site offers information and resources that are helpful to seniors as well as ways to keep in touch.

A Self-Care Calendar for You

2020 has been such a crazy and challenging year for many. As it comes to an end, the opportunity to push reset arises and becomes the perfect time to focus on self-care. Take this time to move on from this tough year and pamper yourself with some self-care activities by following this 31-day Self-Care Calendar. From meditating to giving yourself a spa day at home, this calendar is packed with attainable and fun ways to help give yourself some well-deserved TLC.

Here is a description of each day from the Self-Care Calendar, plus downloadable wallpapers to help you stay motivated and on-track throughout your journey:

Day 1: Eat Clean - Eating clean is a great way to start off the first day of your self-care journey!  Make a day out of it and take a trip to your local farmers market. 

Day 2: Listen to a Podcast or Read - Take the time to read that book you’ve been making to get to or start that new podcast your friend recommended! 

Day 3: Meditate - If you need to compress, use this day to meditate and recharge your batteries. Since this year has been stressful, there’s no better way of relaxing and getting rid of the bad energies. Download this wallpaper to motivate you to get your meditation on:

Day 4: De-clutter Your Space - Go through your old clothes today and get rid of things you don’t need. Hopefully this will also help you cleanse and de-clutter your mind in the process! 

Day 5: FaceTime With a Friend - Reconnect with a friend today - old or new! That way you can chat about everything that’s happened this year, and maybe even over a glass of wine! 

Day 6: Host Wine Night - Hosting a wine night, whether it’s by yourself or with friends (in person or virtual), serves as a great and fun way to de-stress and close out a long week. 

Day 7: Spa Day - Give yourself a bubble bath, use your favorite candle and make your own DIY spa day!

Day 8: Start a New Skill - Take on a skill that you haven’t tried before, like baking a new recipe, learning a new language, or how to paint something. 

Day 9: Buy Some Flowers - Send a friend some flowers to brighten his or her day. You can even send some to yourself! 

Day 10: Get Crafty with DIY - Get creative today and make something DIY for your home or for a friend. 

Day 11: Practice Gratitude - Start off the morning by practicing gratitude. You can do this by thinking about something you’re grateful for — focus on the positives! Download this wallpaper to help remind you of all the things you’re grateful for:

Day 12: Stay Hydrated - Remember to drink water today! Fill up your water bottle and take this day to stay hydrated. 

Day 13: Compliment Someone - Find a way to compliment someone today, whether it be by texting someone or leaving a friendly comment on social media. 

Day 14: Cuddle a Pet or Human - Cuddle your pet or loved one today! Cuddling has many benefits, like lowering stress, which makes it a great addition to your self-care routine. 

Day 15: Coffee In Bed - There’s nothing quite like spending a cozy morning with coffee in bed.

Day 16: Go for a Walk - Today, make sure you go outside and go for a walk. Walking has many benefits, so go out there and enjoy nature!

Day 17: Turn off the Electronics  - Take some time today to turn off the electronics and do something like read a book. 

Day 18: Throw a Dance Party - When was the last time you busted out those dance moves? Be sure to throw yourself a mini dance party today to get your spirits up. 

Day 19: Cook a New Recipe - Try out a new recipe today. Make yourself something decadent to treat yourself for everything you’ve accomplished this year! 

Day 20: Write Down Some Goals - Sometimes self-care is doing what’s best for you, which includes planning for your life in the long run. Today, write down your top three goals that you want to achieve in the New Year. Take that paper with your goals and tape it somewhere you can see it each day, like your bathroom mirror!

Day 21: Try Yoga - Go take a yoga class today (in-person or virtual). Yoga is great for de-stressing and is perfect for boosting your mood!  

Day 22: Breathe - Remember to take a deep breath today. Be sure to breathe in and breathe out to release that bad energy. 

Day 23: Say Yes - Say yes to something fun today that you’ve never done before! This is a great way to step out of your comfort zone and try out a new activity. 

Day 24: Pick Out Your Favorite Flick - Snuggle up on the couch and watch your favorite movie today — a great way to escape the real world for a few hours. 

Day 25: Do an Act of Kindness - Make sure to do something nice for someone today and make them smile! For more inspiration, be sure to download this kindness wallpaper:

Day 26: Chat With Family - Make some time to catch up with family members today and share your new self-care habits! 

Day 27: Incorporate Hygge Into Your Home - Add some Hygge decor into your home and add some warmth with some fuzzy textures and twinkly lights. 

Day 28: Shopping Spree - Treat yo’self is today’s motto. Put on a cute outfit and get yourself something nice. Make a day out of it by going to the mall with your friends, or just chill in the comfort of your own home and do some online shopping.

Day 29: Make a New Friend - Try to make a new friend today, or reconnect with an old one! 

Day 30: Garden - Spruce up your yard today with some new flowers or plants! If you don’t have a garden, go shopping and pick up some plant babies of your own. Download this wallpaper to help you get inspired to garden:

Day 31: Take a Nap - Congrats! You're finished with your self-care calendar now, so take a nap! You deserve it after this crazy year. And feel free to repeat this Self-Care Calendar in a future month (maybe even next month!). Stay Fit and Live Well!

Makenzie Pohl is a content creator who develops helpful and compelling stories. Her passion for digital marketing and creative writing has led her to cover unique topics ranging from travel to lifestyle. She calls San Diego, California home, and enjoys dining out, photography, and traveling in her spare time.