Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

4 benefits of massage therapy

Leading a healthy lifestyle involves many factors such as exercising daily for a minimum of 30 minutes, eating a healthy (Mediterranean based) diet and learning how to take a break and relax from our busy lives and routines.  One way to treat yourself to a small slice of calm is by getting a professional massage by a Licensed Massage Therapist.

If you decide to get a professional massage, only go to someone who is licensed in your state. In choosing where to go, ask your family, friends or healthcare provider if they can recommend someone who is reputable.

The benefits of a high quality professional massage are:

1. Relaxes muscle tension
2. Can temporarily improve your mood.
3. Can boost immune system function at the cellular level.
4. Can temporarily alleviate certain types of pain

Generally, most people who have a professional massage performed by a licensed, experienced professional find it to be a pleasant experience . People with certain medical conditions or on particular medications may be advised not to get a massage. If you don’t know your status, always check with your doctor first.