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| Susan Ann Varady, Ph.D. Wellness Enhancement |
| THIS PAGE INCLUDES INFORMATION ABOUT WAYS TO ENHANCE YOUR HEALTH AND WELLBEING. IT IS NOT INTENDED TO TAKE THE PLACE OF MEDICAL ADVICE OR TREATMENT. |
Exercise – bottom line: just MOVE, everyday! Our culture has used technology to remove exercise from our daily
lives so. . . we have to add it back in.
Beyond the basics, try to incorporate variety such as: strength training, flexibility, cardio training, slow fat burning
training, activities that encourage agility, ones that demand hand-eye coordination, etc.
Find activities you love, but be willing to try something new as well. Our bodies easily adapt to the “usual” and
some variety can shock the system (in a good way). Having an exercise buddy or joining a group fitness class can
be very helpful – the other people will hold you accountable.
Healthcare – see your physician regularly, take medication as prescribed but also discuss how long you will need
to take it, treat injuries immediately, see your dentist regularly, take care of your sexual functioning, try alternative
approaches to chronic health problems (ongoing issues that have not responded to traditional/Western medicine),
and be an educated health services consumer - read up on ailments, treatments, and prevention.
Unhealthy Habits – Smoking, excessive alcohol consumption, drug use, unprotected sexual activity, unsafe
body art, excessive rituals, etc. These habits negatively impact our health and wellness. Examine your reasons for
engaging in these behaviors and work to make changes. You might need the help of a professional.
Diet - Focus on whole, organic foods. Eat lots of fruit, vegetables, whole grains, and legumes. Minimize fats and
animal products. Shop around the outside of the supermarket, this will help you avoid overly processed foods.
Drink water throughout the day - the number of ounces should be at least half your weight in pounds (e.g., a 150 lb
person should consume 75 ounces of water per day), more if you exercise or in extreme heat.
Sleep – Most adults need 7-9 hours of sleep per night. Excessive sleep or lack of sleep can indicate a serious
problem that requires medical help. Research shows that people who are well rested are healthier and live longer.
Sleep deprivation, combined with excessive caffeine and sugar intake, lead to anxiety, poor concentration, lack of
energy, and irritability.
Sleep Hygiene Tips
lives so. . . we have to add it back in.
Beyond the basics, try to incorporate variety such as: strength training, flexibility, cardio training, slow fat burning
training, activities that encourage agility, ones that demand hand-eye coordination, etc.
Find activities you love, but be willing to try something new as well. Our bodies easily adapt to the “usual” and
some variety can shock the system (in a good way). Having an exercise buddy or joining a group fitness class can
be very helpful – the other people will hold you accountable.
Healthcare – see your physician regularly, take medication as prescribed but also discuss how long you will need
to take it, treat injuries immediately, see your dentist regularly, take care of your sexual functioning, try alternative
approaches to chronic health problems (ongoing issues that have not responded to traditional/Western medicine),
and be an educated health services consumer - read up on ailments, treatments, and prevention.
Unhealthy Habits – Smoking, excessive alcohol consumption, drug use, unprotected sexual activity, unsafe
body art, excessive rituals, etc. These habits negatively impact our health and wellness. Examine your reasons for
engaging in these behaviors and work to make changes. You might need the help of a professional.
Diet - Focus on whole, organic foods. Eat lots of fruit, vegetables, whole grains, and legumes. Minimize fats and
animal products. Shop around the outside of the supermarket, this will help you avoid overly processed foods.
Drink water throughout the day - the number of ounces should be at least half your weight in pounds (e.g., a 150 lb
person should consume 75 ounces of water per day), more if you exercise or in extreme heat.
Sleep – Most adults need 7-9 hours of sleep per night. Excessive sleep or lack of sleep can indicate a serious
problem that requires medical help. Research shows that people who are well rested are healthier and live longer.
Sleep deprivation, combined with excessive caffeine and sugar intake, lead to anxiety, poor concentration, lack of
energy, and irritability.
Sleep Hygiene Tips
 | Keep a regular sleep schedule - go to bed and awake up at the same time each day (even weekends!) | |
| Create a comfortable sleep environment - cool temperature, little noise, comfortable mattress and pillows, | |
| "sleep only" bedroom (not an office, studyhall, etc) | ||
| Avoid alcohol and caffeine - even early in the day these substances can negatively impact the sleep cycle | |
| Watch your diet - spicy foods, foods with MSG, excessive liquid can all impact sleep | |
| Bed is only for sleep - if you can't fall asleep within 15-30 minutes, get up and do something else like | |
| reading until you are sleepy enough to try again. | ||
| Exercise regularly - studies show that regular exercise improves sleep. However, many people cannot | |
| exercise within 3 hours of bedtime because they are too revved up to sleep. | ||
| Stop tobacco use - tobacco is a stimulant so it can cause difficulty falling and staying asleep. | |
| Avoid watching the alarm clock - counting the minutes pass can contribute to insomnia | |
| Create a soothing bedtime routine - include reading, a bath or shower, meditation, or relaxing music. | |
| If you experience worried thoughts or thoughts of "things to do," keep a notepad by the bed so you'll | |
| remember these things in the morning. | ||
| If problems continue, talk to your doctor about treatment options. | |
| GENERAL TIPS/REMINDERS TO HELP YOU STAY IN BALANCE |
| Try to keep work, play, love, humor, exercise, spirituality, creativity, and relaxation in your life. |
| Identify activities you truly love. If they are not a regular part of your work or leisure life, consciously add them. |
| All aspects of life work together – lack of balance in any one area will spill over into the other areas. Increased | |
| wellness and balance in any area will positive impact other areas of your life. |
| Create specific goals for the changes you want to make. Some examples might be: calling two friends each week to | |
| check in, adding strength training twice per week, switching to whole wheat pasta, reducing your red meat intake to one serving per week, attend three “Go Active Club” events per month, etc. Monitor your progress. Tell someone else your goals – it will help hold you accountable. |
| Reward yourself when you meet your goals. Choose something that puts you in a positive mood. Preferably, avoid | |
| unhealthy rewards (ice cream sundae, smoking, etc). Maybe buy a new CD, a new workout outfit, get a massage, etc. |
| Remember, there are no short-cuts to health, wellness, and happiness. The principles are pretty simple but definitely | |
| not easy. It will take hard work and perseverance to make lasting changes. |
| Keep a log of your daily: mood, typical negative thoughts, foods eaten, exercise, social activities, etc. |
| Schedules are important, but so is spontaneity! Being overly rigid and adhering to a schedule to the point of never | |
| deviating from it can cause added stress, and you’ll probably miss out on great experiences. |
| Instead of thinking “everything in moderation,” focus on: most things in moderation, with more emphasis on things that | |
| are healthy. For example – if you primarily eat healthy, whole foods, an occasional deviation is definitely okay. However, eating only unhealthy foods but doing so “in moderation” is not really good for your body (oh, I eat in moderation – only one hamburger, one small order of fries, a medium coke, a few cookies, a small scoop of ice cream – nothing in excess, but nothing really healthy). |
| If your lifestyle doesn’t control your body and health, your body/health will control your lifestyle (in a negative way!) |
| Be kind to yourself and others. Remember that “golden rule” about treating others as you would like to be treated. |
| Assert yourself: figure out what you want out of a situation and ask for that result. |
| Humans are social creatures and do better when they interact with others. |
| Don’t be afraid to ask for help, admit areas of weakness, admit mistakes, etc. |
| Use it or lose it – this applies to pretty much everything in life. Use your body, mind, creativity, empathy, etc to keep | |
| yourself in shape. |
| Every day is a new opportunity to shape our lives for the better. Instead of focusing on regrets about the past, learn | |
| from the past and then look forward to what you can do differently today. |