7 Wellness Tips for National Wellness Month

August is a month chock-full of transitions and life changes. More specifically, it is a time to say goodbye to summer, hello to school days, and endure minor weather changes. We did not want to miss the opportunity to close out August without sharing our tips and tricks for National Wellness Month! At HealthStart Foundation, teaching children about how to build healthy communities is the mission we stand by. We take great pride and joy in our whole child approach. Nutrition and physical fitness are important for wellness along with emphasizing the importance of social and emotional health. While there are many components to making up a whole and healthy individual, we want to focus on 7 points that will help with stress management, in particular. We believe these habits will benefit your overall health for the coming months! 

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1. PLAY IT UP!
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 At HealthStart, we aim to reach youngsters in their early years of learning and development. Something we have noticed about children (in addition to being little sponges during the first decade of life), is that playtime is a top priority. This is by design- when we consider how learning and playtime go hand-in-hand and are crucial to development: Playtime ignites exploration and learning, and learning sparks curiosity and imagination.

Somewhere along the journey of being a wide-eyed child and becoming a hustling and bustling adult, humans tend to forget about the simplicity of play and its benefits on the mind, body, and emotions. Now, more than ever, it would do us some good to put life on a quick pause for the sake of embarking on a childlike adventure. We also want to remind children that it is more than okay to play. The great thing about play is that it can take many shapes and forms! Here are some suggestions about how to implement more low-stakes fun into your daily life, whether it’s with family, friends, or during quality alone time.

TIP: 
1. Playtime can be as simple as slowing down to smell the roses or observing the clouds as they pass by.
2. It can also look like planning a themed party or hosting a game night (for friends or family). Let yourself get lost in an engaging world with good company!
3. You can try action-oriented play, like throwing a frisbee with your dog, dancing in your room to an upbeat song, or doing a few cartwheels on an open bed of grass. 

2. STRETCH IT OUT
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Do you have fond memories of taking part in the obligatory stretch time during P.E. class in elementary school? Instilling small habits like the toe touches and the windmills we were taught to do as kids is something that’s beneficial for kids AND adults. Even when stretching can feel painful or unnecessary, it keeps our bodies from getting into more trouble. This kind of trouble can take the form of a pulled muscle or an injury that could have been mitigated or avoided. In addition to keeping our bodies safe, an important lesson we love to teach at HealthStart is the lesson about lymph! Getting lymph to flow helps move toxins out of the body. Let’s keep our bodies safe and toxin-free! 

TIP: 
Stretching can be done at any time of the day and anywhere! 10 minutes in the morning, 5 minutes before bed, just after a workout, or sprinkled in throughout the day. It is your time, and YOUR body will thank you no matter what hour of the day you choose to warm up those muscles and release the pent-up tension. 

RESOURCE:
Yoga is one of the best ways to stretch, and it’s fun! Here’s a recent post of ours that shows how to-do yoga poses!

3. BREATHE IN AND OUT
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On the subject of stretching and yoga, a cousin of yoga is breath-work. One of yoga's fundamentals is becoming more aware of your breathing. It may seem silly to focus on something that is fundamental to being alive, but that is exactly why we tend to forget about the miracle that breathing truly is! Do you ever catch yourself holding your breath during an anxiety- provoking situation? Here’s a suggestion: trade in your breath-holding for deep, guttural breaths that wake you back up and send the message to your body that you are alive, present, and well! Taking a moment (yes, just a moment) to catch your breath, helps rejuvenate your mind, your body, and your emotions.

TIP: 
Quick Breathing Exercise:
Breathe in (inhale) for 4 seconds
Hold for 8 seconds (you can do it!)
Release (breathe out/exhale) for 4 seconds
Do the exercise a second time and add an audible sigh of relief (AHH)
Do the exercise a third time and place your hand on your stomach to help you engage in diaphragmatic breathing.

RESOURCE: 
HealthStart has wonderful resources. One of these resources comes in video form, where you can find additional tips and tricks. If you’re interested in learning more about our Snack Science Video Series (SSVS), click this link: www.healthstartfoundation.org/snackscience.html

4. EAT IT UP
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During times of stress, it’s easy to fall out of a usual food routine and into one of two categories- The over-eating category or the under-eating category. When life gets messy (as it often does), we encourage you to look at things differently! At HealthStart, our approach is quality over quantity. We love teaching kids about how the foods they eat affect their bodies! We get to do this by sharing about the five body systems and the foods that are fantastic for keeping those systems healthy and strong. 

TIP: 
Instead of focusing on the quantity of food (like counting calories), look at the quality of grub that you consume on a daily basis. This is something that we stand by and enjoy promoting at HealthStart- choosing to devour foods that are beneficial to your body systems- ***** Eventually, your body will crave things you didn’t know you could ever enjoy. 

RESOURCE: 
Recipes. At HealthStart, we are happy to offer recipes that fall into three appealing categories: affordable, quick, and healthy. Follow the link for a list of easy and delicious meals! https://www.healthstartfoundation.org/recipes.html​

5. SWEAT IT OUT 
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Did you know that sweating is super good for you? We know it’s not always the most flattering look or smell, but it does the body good to sweat it out! If you’ve been a victim of this summer’s Texas weather, we encourage you to flip the narrative and think about how glistening under the heavy sun can truly make you feel lighter. Our body releases and rids itself of toxins as our pores open up and perspiration flows out. Here are some easy ways to intentionally get the beads of sweat rolling!

TIP:
1. Intense cardio or a brisk walk around the neighborhood is a sure-fire way to get the wet and wild look. 
2. Sit in a sauna for about 10-15 minutes. Many gyms have a complimentary sauna with a monthly membership. 
3. Sit or lie down outside- either right under the beaming sun for 10-20 minutes or reading under a shade tree for that same amount of time. 

RESOURCE:
Check out our previous blog, "How to Choose the Right Sport For You"

6. TALK IT OUT
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We all have our preferred way of communicating. However, nothing beats a heart-to-heart with someone close that you trust. Whether it’s face-to-face or over the phone, we are better off after communicating (speaking and/or being heard). Sometimes, what we need most is for someone to listen to us. It’s also crucial to check-in with your kids to find out if they’re in need of a venting-session themselves. Whether you’re on the giving or receiving end of the conversation, it is a gift to open up and share. Let’s trade in our DMs and text messages for a heart-to-heart connection. 

​TIP:
1. Make a list of those you feel are easiest to speak to. Someone with whom you feel you can let your guard down and speak openly to. 

2. Journaling is a great option if the people you wish to connect with are unavailable or you’re simply not in a position to have a conversation. Journaling is a healthy way to get all of your thoughts and feelings on paper without judgment. Journalizing can start at an early age, as soon as a child is learning how to write. Give your child a fun journal with stickers and markers and they might just go to town!

7. DREAM IT UP
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Dreaming can take shape in two forms- quality sleep time or carving out time to let your mind roam into an imagination station. Sleep is vital to a child’s body and brain development. It doesn’t stop there- sleep is still crucial for adult’s attempting to function amongst this chaotic world. Sleep helps our moods, clarity, and our mobility.

I know it’s been said that dreams are for those who sleep- but giving our brain’s the time to wonder is actually very healthy. When we give our minds permission to escape and envision positive things happening, we are creating healthy pathways in our brain. Whether you’re dreaming with your eyes open or closed, here are some ways to help you escape to dreamland:


TIP:
1. Many of us have a tough time falling asleep with ease. Here are some ways to make hitting the hay less of a chore- don’t look at a screen within an hour or two of bedtime. Take melatonin or magnesium before bed. Slow your body down with a thorough stretch time or breath-work. 
2. Give yourself time to envision good things happening in your life. Unlike a structured goal-setting session, simply let our mind get to a creative space. 

We hope you will find these suggestions helpful. While it can be easy to get stressed out about managing your stress, give yourself freedom and grace to design your life and what works best for you and your family! Pick one or a few to focus on, even if it involves making small changes throughout the year. Choices turn into habits and habits can transform your life! Once again, the month of August is a time of transition but it is also a time to focus on self-care, establishing healthy routines, and, therefore, getting a better handle on stress. Self-care helps manage stress and promotes happiness. Who doesn’t want to have more of a reason to smile!?