Smart Steps to Improve Your Health From Head to Toe

If you’re not sure how to get and stay healthy, you’re not alone. Many people fall into the trap of believing that overall health has to be a huge hurdle. The truth is that it’s not, and there are many small practices you can apply to your daily life that will put you in a better position to manage your health without getting overwhelmed.

Start by getting organized.

If you have any type of medical condition, getting yourself organized and having all of your documents together is crucial at helping you communicate with your healthcare providers. Scan your files and turn them into PDFs. In order to use a PDF file converter, you’ll have to download a program, but then you’ll be able to reformat PowerPoint, Excel, Word, and other types of files into an easy-to-share format that all of your providers will appreciate.

Prioritize your mental health.

The US Department of Health and Human Services has declared July National Minority Mental Health Awareness Month. Even if you aren’t currently suffering from overt mental health concerns, now is a great time to evaluate your mental well-being and how your daily actions might affect you. Consider joining a support group if you find that your self check-in reveals you’re not doing quite as well as you thought.

Keep your house clean.

There are many reasons that keeping a clean home is a boon to your health. Not only does a cleaner home reduce stress, it can also benefit your physical well-being. If you currently use harsh cleaners, such as ammonia and bleach, do your research, and ditch these in lieu of healthier and more effective alternatives, like peroxide, vinegar, baking soda, and essential oils.

Try yoga.

Yoga is good for the mind, body, and soul. You can drop in with Tatiana for morning beach yoga sessions to start your day off right. After your workout, make a point to enjoy and appreciate the beauty of the bay.

Experiment with new recipes.

We tend to revolve our days around food, and that’s only natural. But, one thing that many of us neglect is preparing ahead of time so that we have healthy options when hunger pangs come to call. Fill your refrigerator and pantry with whole foods, such as lean proteins and vegetables, and don’t be afraid to try healthy versions of your favorite treats. Wholesome Yum shares a tasty sugar-free avocado brownie recipe that even the kids will love.

Enjoy time with friends.

Grab the girls, and start planning a weekend getaway with your best pals. The Venue Report blog shares several awesome options that you might consider. Breaking your daily grind is an excellent way to reset your mental and physical health thermometers and help you avoid burnout at home and at work.

Exercise with the kids.

If you’re busy raising a family, exercise might not be a top priority. But it should be. Even if you can’t make it to the gym or to the beach for a morning yoga session, strive for at least 30 to 45 minutes of physical activity every day. Walk to the mall, wash the car together, or simply run through the sprinklers. These and other simple activities make it easy to have fun with your family while keeping your muscles active and your heart strong.

From keeping your medical records in order and appreciating the state of your mental health to keeping your house clean and skipping town with your best friends, the small steps you take every day can help you get to where you need to be for your health and well-being. You don’t have to completely overhaul everything you do, but do make smart choices that help you live up to your best potential.

Creating Lasting Habits for a Healthier You

Self-care is important for your mental, emotional and even physical well-being. However, people often find it difficult to prioritize self-care amidst their busy schedules, and they assume that self-care requires a lot of time and money. The truth is, there are several simple yet effective ways to work self-care into your life without sacrificing a lot of time or money. Here are some practical tips from Wellness with Tatiana that can help you incorporate self-care into your life.

Spend More Time in Nature

Spending some time in nature every day, whether by walking in the park or hiking in the mountains, can have a positive effect on your overall well-being. Time spent admiring the beauty of nature can help reduce stress levels, boost your mood, and energize you for the day ahead. Plus, spending time outdoors is completely free and requires little effort.

Get Fit!

Regular exercise is key to living a healthy and well-balanced lifestyle. Now’s time to adopt a fitness routine that includes cardio, strength training, and yoga. Reach out to Tatiana today for your next fitness training session!

Learn to Meditate

Headspace notes that meditation is a simple yet powerful technique that can help you manage stress, improve focus and restore inner peace. The beauty of meditation is that it can be done anywhere, from your office to your bedroom. Start with short sessions of just a few minutes a day and slowly build up to longer sessions.

Practice Gratitude

Taking a moment to appreciate the good things in your life can be a powerful way to boost your mood and improve your overall mental health. Gratitude is a simple concept, and it doesn't take a lot of time or effort to practice. Take a moment each day to write down three things you're grateful for in a gratitude journal, and you'll soon start to see positive changes in your outlook.

Unplug from Social Media

Constant notifications, comparisons, and negative news can take a toll on your mental health. Setting aside some time each day to unplug from social media can be a great way to recharge and reduce stress levels. Turn off your phone notifications, limit your scrolling time, and only follow accounts that inspire positivity and uplift your mood.

Manage Negative Emotions if You're Stressed at Work

If you're constantly stressed at work, chances are you're not taking good care of yourself. Learning how to manage negative emotions like anxiety, anger, and frustration is crucial for your well-being. Practice deep breathing, take short breaks to stretch or walk around, and seek support from coworkers or professionals if you need it.

Prioritize Better Sleep

Sleep is an essential part of self-care, and it's critical to prioritize it. The Sleep Foundation recommends establishing a bedtime routine that helps you wind down, relax, and prepare for a good night's sleep. Simple things like turning off electronic devices an hour before bedtime, drinking a cup of herbal tea, or taking a warm bath can help make your sleep more restful and rejuvenating. Quality bedding is also essential, so find affordable ways to update your bedroom for optimal sleep. There are plenty of appealing options when it comes to comfortable bed linens, including those made of soft cotton and even bamboo, available in a wide variety of striking designs.

Embrace a Healthier Diet

What you eat has a significant impact on your physical and mental health. Make small changes like incorporating more fruits and vegetables into your meals, avoiding processed foods, drinking more water, and reducing your caffeine intake. These simple changes can have a positive impact on your energy levels, mood, and overall health.

Establish Boundaries

Establishing boundaries at work and in your personal life is an important part of self-care. Learn to say no when you need to, prioritize your own needs, and make time for yourself every day. It's okay to take a break when you feel overwhelmed or stressed, and it's essential to be kind to yourself and permit yourself to say NO when necessary.

Self-care is critical for achieving a happier, healthier life. Incorporating these simple practices into your daily routine can help you prioritize self-care without sacrificing too much time or money. Start small, be consistent, and remember to be kind to yourself along the way.

Wellness with Tatiana is here to help you achieve your fitness, health and overall well-being goals. Connect with Tatiana today!

Turn Your Midlife Crisis Into a New Beginning

Many people suffer from anxiety over aging. They worry that as they get older, they can no longer enjoy the things they used to or find that they have regrets over how they have lived their lives so far. Midlife does not have to be a time to reflect on your life with regret. It can be a time when you start new hobbies, enjoy a new career and learn to live your life unabashedly as yourself. Here is how you can find inspiration in aging rather than anxiety.

Challenge Yourself To Be Healthy

If you want to age gracefully, you must take your health seriously. The components of overall health include skincare, exercise and healthy eating. Be kind to your skin; apply sunscreen and moisturize regularly when you go outdoors.

Growing older may make your workout routines more difficult than before. Learn how to exercise for your body and have fun with it. As you age, you become at a higher risk for falling, so try to focus on workout routines that increase your balance and endurance. Yoga can be a great option to build your strength, stamina, and flexibility. Exercise can also counteract heart disease and other illnesses.

Integrate more whole foods into your life. Whole foods not only give you energy, but they can boost your mental health. Consider investing in new kitchen gadgets to assist in healthy eating. For example, an Instapot can help you prepare easy, healthy meals.

If you are looking for guidance on making healthy changes, contact Tatiana Stollman. She provides nutrition consultation and is a certified yoga instructor and personal trainer.

Seek a Career Change

Look for new employment opportunities. Your work is a significant part of your life. Experts say that people will change careers about five to seven times. Work does not have just to be a means to pay the bills. It can be fulfilling and part of what makes you happy.

A new degree might help you to make your career transition. You may consider this a helpful option: a bachelor’s in business. It can provide you with valuable knowledge for many different careers, including starting your own business. Plus, with an increasing number of accredited online degree programs, you can take classes on your own schedule.

Become an Entrepreneur

If you’ve always dreamed of entrepreneurship, consider starting your own business. Use your passion to create a business plan to improve your company's chance of overall success. The business plan should have financial projections and a detailed description of your company and explain how you plan to sell your services.

You’ll also need to think about how to structure your business. Many new entrepreneurs structure their businesses as LLCs to gain tax advantages and to limit liability in case of litigation. If you’re wondering how to start an LLC, the process typically takes six distinct steps including naming your LLC, filing an operating agreement, and applying for an EIN.

Leave Your Comfort Zone

Sometimes a midlife crisis means you must make a fresh, clean start. If you feel stagnant or unsatisfied in your community or at home, it may be time to move elsewhere. People decide to move for many reasons, including a long commute, a house that is too big or too small, or a lack of career opportunities.

Look into places that you always loved and start the home search. Before you find a new place to live, however, make sure that you research the prices in the area to ensure you can afford to live there. You may find that it suits your lifestyle and bank account to look for a smaller place or a nearby city.

Find Your Midlife Opportunities

To turn a midlife crisis into something positive, allow yourself to learn new things. Maybe you change jobs or open a business, or perhaps you shake up your living situation. Incorporating healthier living can make a difference too. When you open yourself up to new experiences, you live a more fulfilling life.