Each year brings upon newer and faster options for complete health and wellness. Fad diets, 5-minute workouts and miracle pills promise perfection in a flash. But proper care of the mind, body and soul takes more than a quick fix. Forget magic potions—gain control of your health the natural way and end the crash diet cycle. Simple changes to your daily routine create long-term goals you can sustain for a lifetime.
Just like your body needs fuel to perform, essential oils can assist in flexing your mental muscles. These therapeutic oils produce more than pleasant smells. The powerful aromas are intrinsically tied to our nasal receptors that send signals to the brain’s center. Used to heal the mind at the cellular level, each different scent has the ability to trigger important sensory perceptions, memory and general processing. The list below are common go-tos to help you get started.
Anxiety: lavender, chamomile, vanilla
Depression: lemon, peppermint, rosemary
Fatigue: basil, eucalyptus, jasmine
Headaches: basil, cinnamon, eucalyptus
Muscle soreness: bay, frankincense, lemon grass
Conduct aromatherapy by applying the essential oils to the skin or inhaling the selected fragrance. Always consult a doctor before ingesting essential oils.
The Center for Disease Control and Prevention reveals some of the leading causes of death include obesity-related conditions, such as heart disease, stroke, type 2 diabetes and certain types of cancer, that are preventable with weight loss. With more than one-third of adults being listed as obese in the U.S., the abundant benefits of proper nutrition and exercise are too often overlooked. From gluten free and Atkins diets to vegetarian and vegan regimens, choosing the right nutritional habits can be overwhelming. Rather than focus on strict diets, consider all things in moderation. A simple transition to wholesome eating is as easy as gradual removal of poor food choices. For example, remove processed foods like pre-packaged goods and replace them with smart proteins, like salmon. Packed with Omega-3s, this superfood helps boost mood, fight depression and decrease odds of Alzheimer’s disease and cancer. As an added bonus, salmon is chock full of age-defying vitamin D, providing women with much needed bone growth to encourage a sturdy and vibrant aging process.
Kick start your wellness program with this heart-healthy recipe from laserspinewellness.com:
- ½ tablespoon fresh ginger, finely chopped
- 2 cloves garlic
- 1/3 cup low sodium soy sauce
- 1/3 cup orange juice
- ¼ cup honey
- 2 scallions, chopped
- 1-2 pounds salmon fillets
- Mix the ingredients together in a small bowl. Whisk until the honey is fully dissolved.
- Place salmon in a plastic storage bag and pour in mixture. Marinate in the refrigerator for one hour.
- Heat grill.
- Place fillets on grill and cook until done.
- Serve with rice and vegetables for a well-rounded meal.
For sides, stick to fiber-rich veggies like broccoli that help you feel full on less than 30 calories per serving. For a sweet after-dinner treat, opt for blueberries rather than processed starches like cookies. Blueberries are not only delicious but also help prevent memory loss and promote low blood pressure. They’re also high in antioxidants that help fight wrinkles and keep you looking as great as you feel.
Maybe you’re too busy. Perhaps it’s just not “your thing.” But before you dismiss the idea of calming your soul with meditation, ask yourself, what do you have to lose? Studies show taking even a few minutes per day to meditate can produce significant health benefits. Health Magazine states meditation has been proven to reduce blood pressure, boost mood and improve digestion. Studies also report diminished stress-induced inflammation leading to relief from inflammatory conditions such as arthritis and asthma. No need for chanting or sitting in strange postures. Simply taking out dedicated quiet time to recenter your thoughts helps calm the soul.
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