Learn to Meditate

The physiological, psychological and spiritual benefits of meditation are numerous - including relaxing the nervous system, improving emotional stability and providing peace of mind. Meditation requires no special equipment, can be done pretty much anywhere and has no side effects. Anyone can learn to meditate by letting the attention focus on the breath for a sustained period of time.
 
Need help learning how to meditate?
 
Lake Health offers a great Meditation and Guided Relaxation class on Mondays in the TriPoint Meditation Room from 5:30-6:30 pm. Contact the Best of Health Line at 440-953-6000 for more information and to register. (Drop-ins are welcome.)

Stretch Throughout the Day!

Those who do repetitive tasks or sit at a computer or desk for long periods throughout the day can potentially develop neck, shoulder, hip or low back pain as well as headaches. By incorporating simple stretches at work you can help relieve muscle tension and reduce stress throughout your day. Here are a few simple stretches you can do at your desk to help relieve tension and stress.

Shoulder Shrugs
Inhale and shrug your shoulders up to your ears. Hold for 10 seconds and slowly release them back down. Repeat 5 times.  Roll shoulders forward and backward 10 times in each direction.

Ankle Point and Flex
Place hands on the seat of your chair.  Lift one foot off the ground a few inches. Point foot for a count a five then flex foot for a count of five.  Repeat several times.  Repeat with other foot.  Perform without band.

Overhead Stretch
Place arms out in front of you and interlock fingers with your palms facing outward.  Raise arms above your head and stretch.

Head-Neck Roll
Lower your left ear to your shoulder.  Hold for 15 seconds. Roll your chin to your chest and up to the other shoulder. Hold for 15 seconds. Repeat 3 times.

Wrist Circles
Hold arms out in front and circle hands around.  First in one direction then repeat in the opposite direction.

When Dining Out, Plan Ahead

• Check on-line menus for nutrition information 
• Choose those dishes that are lower in fat and sodium
• Have a few selections already in mind when you get to the restaurant to prevent having to look at the menu when hungry
• Ask questions regarding preparation
• Substitute French fries for healthier side dishes
• Ask for all toppings to be put on the side so you can control the amount used
• Ask for a box when you order so you can put half your meal in the box when you get it to prevent overeating

National Sleep Awareness Week

Listed below are a few sleep hygiene tips to help you relax, fall asleep, stay asleep, and get better sleep so that you wake up refreshed and alert:

• Avoid watching TV, eating, and discussing emotional issues in bed.
• Minimize noise, light and temperature extremes during sleep.  Consider sleeping with ear plugs, window blinds, or an electric blanket or air conditioner.  The slightest nighttime noises or luminescent lights can disrupt the quality of your sleep.  Keep the bedroom at a comfortable temperature-not too hot (above 75 degrees) or not too cold (below 54 degrees).
• Avoid naps, but if you do nap, make it no more than 25 minutes about 8 hours after you awake.  
• Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings.  
• Caffeine is another stimulant that should be avoided four to six hours before bedtime.  Caffeine may be found in coffee, soda, tea, and various over the counter medicines. 
• Establish a regular bedtime and wake time schedule.

March is National Nutrition Month

Use this time to take a look at what you are eating and how much you are eating.  Ask yourself the following questions:
 
    Do I eat from all the different food groups?  
    Do I eat a variety of foods within each food group?
    Do I use portion control?
    Do I choose whole grains?
    Do I eat too many empty calorie foods?
    Do I eat a rainbow of colors when choosing fruits and vegetables?
    Do I choose lean meats and other proteins?
    Do I choose healthy oils and fats?
 
If you have answered no to any of the above questions, take some time to think about ways you can improve your eating habits in that category.  By doing this, you will be more consciously aware of the behaviors that need to be changed in order to live a healthier lifestyle.