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What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

¿Se Puedes Deshidratar el Cuerpo en Clima Frío?

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Durante los meses más fríos, parece que no suda tanto, pero eso no disminuye el riesgo de deshidratación. Estar bien hidratado puede reducir el riesgo de enfermedades de clima más frío, mejorar su rendimiento y recuperación de la actividad, y evitar que su piel y labios estén secos.

Pruebe estos cinco consejos para mantenerse hidratado durante las estaciones más frías:

  • No confíe en la sed como indicador. Puede experimentar una respuesta de sed disminuida durante los meses más fríos, lo que lo convierte en una señal de deshidratación aún menos confiable.
  • Calientelo. Tome un vaso lleno de té o agua caliente con limón cuando salga de la casa por el día.
  • Piense fuera del cristal. Las frutas, verduras e incluso la sopa son una fuente natural de agua, junto con valiosas vitaminas y minerales.
  • Cuente las bebidas calientes. Durante el clima más fresco, la idea de beber mucha agua fría puede no ser muy tentadora. Para hacerlo más atractivo, pruebe con tés calientes descafeinados y chocolate caliente.
  • Ajuste por altitud. La probabilidad de deshidratación se acelera cuando entrenas en climas más fríos y altitudes más altas. Cuanto más trabaja su cuerpo, más necesita beber.

La deshidratación puede afectar su salud y rendimiento. Opta por más agua, bebidas descafeinadas y alimentos a base de agua cuando el clima se enfríe para seguir sintiéndote bien.

VEBA ofrece clases de Curación a Través de Medicina Natural. Únase a la Dra. V mientras para cerrar la brecha entre la sabiduría antigua y el mundo moderno, enseñando el camino natural hacia el bienestar mediante la curación de adentro hacia afuera. En esta clase, aprenderá el poder de los alimentos, hierbas, tés, aceites esenciales, puntos de acupresión, prácticas cuerpo-mente y remedios caseros para una variedad de condiciones. Aprenda el enfoque holístico para sentirse empoderado para recuperar su salud, tener energía y sentirse y verse fabuloso. Consulte nuestro calendario para inscribirse en la siguiente clase.

Can You Get Dehydrated in Cooler Weather?

From Sharp Health News, a publication of Sharp HealthCare

During the cooler months, you may not seem to sweat as much, but that doesn’t lessen one’s risk of dehydration. Being well-hydrated can lower the risk of cooler-weather illnesses, improve your performance and recovery from activity, and keep your skin and lips from being dry.

Try these five tips for staying hydrated during cooler seasons:

  • Don’t rely on thirst as an indicator. You can experience a diminished thirst response during cooler months, making it an even less reliable signal of dehydration.
  • Warm it up. Take a tumbler full of tea or hot water with lemon when you leave the house for the day.
  • Think outside the glass. Fruits, vegetables and even soup are a natural source of water, along with valuable vitamins and minerals.
  • Hot beverages count. During cooler weather, the idea of drinking lots of cold water may not be very enticing. To make it more appealing, try warm decaf teas and hot cocoa.
  • Adjust for altitude. The likelihood of dehydration accelerates when you train in cooler weather and higher altitudes. The harder your body works, the more you need to drink.

Dehydration can impact your health and performance. Err on the side of more water, decaf beverages and water-based foods when the weather gets cool to keep feeling great.

The VEBA Resource Center offers Healing Through Natural Medicine classes. Join Dr. V as she bridges the gap between ancient wisdom and the modern world, teaching the natural path to wellness by healing from the inside out. In this class, you will learn the power of foods, herbs, teas, essential oils, acupressure points, body-mind practices and home remedies for a variety of conditions. Learn the holistic approach to feel empowered to get your health back, have energy, and feel and look fabulous. Check out our calendar to sign up for an upcoming class.

Detox Your Body for Fall

Fall is a time for change. It’s a natural transition between the hot summer weather and cooler winter weather. In this time of flux, especially with less sunlight, energy levels begin to lull. In an effort to support our body’s natural processes, it’s very helpful to undergo a gentle body cleanse. 

VEBA Resource Center’s Holistic Practitioner, Dr. V, offers 5 tips on how you can detox your body gently and effectively during the changing of the seasons.

  1. Eliminate Processed Foods. One of the easiest ways to detox your body is to eliminate sugar and processed and canned foods. Focus on eating whole foods like fresh fruits, vegetables, homemade soups and whole grains.
  2. Drink 8-10 Glasses of Water. Drink plenty of water — about 8-10 glasses — per day. Fall is typically a dryer season and drinking water helps to reverse the effects of the seasonal weather. It promotes healthy digestion, hydrates internal organs and maintains the balance of body fluids.
  3.  Enjoy Warm Teas. Drink warm teas like dandelion or milk thistle tea to cleanse your liver and promote a healthy gallbladder. Both have been used for centuries as puratives for the body.
  4. Read an Uplifting Book. Fill your head and heart with positive messages. Read an uplifting book that focuses on self-improvement, motivation or inspiration to keep your mindset positive.
  5. Practice Gentle Movement. Incorporate yoga, light stretching and walking to prevent constipation and have healthy bowel movements. This helps to detoxify and cleanse the body.

Try these tips for 10 days to detoxify your body this fall. For more detox tips from Dr. V, read her blog post “10 Detox Tips to Improve Your Health & Immune System”.

Related Video: “Detoxing Your Mind”

Sneak Exercise Into Your Day Without Breaking a Sweat

Exercise, now more than ever, is important to help maintain your mental and physical health. While some folks have no problem waking up at the crack of dawn to get in their workout, others may have a more difficult time rolling out of bed and onto the treadmill. Still, there are ways you can work a workout into your day without breaking a sweat! Here are several ways to get your blood flowing during, in between and after your next Zoom session!

Stand Up & Hydrate

If you are teaching, sitting on virtual calls or tied to a deadline, be sure to get up from your desk every 30-60 minutes and grab a glass of water. While you’re up, do some quick stretches to get you going. Check out 3 Stretches, 3 Movements from VEBA Resource Center’s Health Coach and Nutritionist, Teresa Guglielmo.

Walk & Talk

If your schedule is booked solid, try walking and talking! Instead of sitting down for your calls, grab your headset, stand up and walk around the room. Your multi-tasking will help increase blood flow to the brain and help you stay focused. Plus, you’ll get in some extra steps! 

Movement on the Mat

Grab your exercise mat and unroll it in your office or living room floor for a quick stretching session, core workout or balance exercise. Stretching out after sitting all morning will wake up your body and get your blood circulating. Plus, it will feel great!

‘Om’ Gonna to Take a Break

In between calls or classes, do a quick yoga series, such as a gentle 15-minute flow. You’ll feel less stressed, and will also be boosting your immune system which will help you stay healthy!

Get Outdoors!

Sometimes, a change of scenery is enough to get you motivated to move. During your lunch break or right after school, try getting outside for a quick walk or bike ride. Make it a family affair and take the dog. Or, if you have access to a pool, jump in with the kids. Put your green thumb in action and give your garden some love. Whatever it is you choose to do, you’ll find that the fresh air will do your body good!

Scheduling a solid workout may seem daunting right now. By incorporating these small exercises throughout your day, you will be giving your body and mind a boost it needs to help you stay focused. Visit the VEBA Resource Center’s Movement playlist for more exercises to incorporate into your daily routine.