Workplace Wellness Whisperer – (Mar 12)

Hello Workplace Wellness Seeker,

Do you agree that over the last decade, an epidemic of “lifestyle diseases” has developed?

Unhealthy lifestyles, such as inactivity, poor nutrition, tobacco use, and frequent alcohol consumption, are driving up the prevalence of chronic disease, such as diabetes, heart disease, and chronic pulmonary conditions. Although chronic disease was once thought to be a problem of older age groups, there is a shift toward onset during the working age that adds to the economic burden, because of illness-related loss of productivity due to absence from work (absenteeism) and reduced performance while at work.

Workplace wellness takes advantage of employers’ access to employees at an age when interventions can still change their long-term health trajectory.

I invite you to benefit from my daily wellness tips on my YouTube channel to help you and your employees to help you and your employees support wellness at work and at home.

Here’s is a summary of this week’s videos that you can listen and incorporate at your workplace starting today.

Tip #1 – Rhythmic Breathing Is Good For Your Mental Health

Did you know that slowing down, paying attention to your breath, focusing on the timing and pace of your breath does to your brain?

A recent study in the Journal of Neurophysiology revealed that several brain regions that are linked to emotion, attention, and body awareness actually get activated when we pay attention to our breath. Paced breathing involves consciously inhaling and exhaling according to a set rhythm. For example, you might inhale for four counts, hold for 2, exhale for six, and hold for 2 and then repeat.

These findings represent a breakthrough because, for years, we’ve considered the brain stem to be responsible for the process of breathing. By tapping into these networks using the breath, we gain access to a powerful tool for regulating our responses to stress. Quick breathing rates may trigger feelings like anxiety, anger, or fear and we tend to be more attuned to fear when we’re breathing quickly. Conversely, it is possible to reduce fear and anxiety by slowing down our breath and engaging our diaphragm.

Different types of breathing (rapid, intentional, and attentional) are linked to activation of brain structures involved in thinking, feeling, and behaviour. I invite you to use breathing strategies as a tool to help you manage your thoughts, moods, and experiences.

Tip #2. Myth: Fasting is Like Reducing Your Calories!

Fasting is like reducing your calories? Wrong! You may have heard about calorie restriction and fasting diets and wondered why they’re getting so much attention in the news. Aren’t they just another way of dieting to lose weight? No, they’re not.

Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients. But let me be clear here, Calorie reduction does not give you the same benefits as fasting, especially the hormonal changes.

During fasting, unlike caloric reduction, your metabolism stabilizes or even goes up to maintain normal energy levels. Hormones like adrenaline and growth hormone increase to maintain energy and muscle mass. Blood sugar and insulin levels go down as the body changes from burning sugar to burning FAT! You may be tempted to try one of these eating patterns. It’s important to make sure that whatever you try provides you with a safe level of nutrition.

If you’re ready to begin your fasting journey, contact me and I can guide you on the benefits and risks before making any significant changes to your eating patterns.

Tip #3. Try This Herb To Support Your Liver

Do you know how you can support your liver?

Milk thistle is a flowering herb related to the daisy and ragweed family. It is native to Mediterranean countries. It is also called Mary thistle and holy thistle. I recommend you use milk thistle for problems with the liver and gallbladder. Silymarin is the primary active ingredient of the herb. Silymarin is an antioxidant compound taken from milk thistle seeds. It supports the liver function by supporting protective glutathione levels. It also optimizes the production of bile that makes fat digestion and absorption easier on the liver. Milk thistle is particularly beneficial if your liver is damaged by industrial toxins, found in your personal care products.

You can take small cup once or twice a day. It odourless and easy to consume. Try it out and incorporate this in your daily routine for improving digestion and for detoxification.

Tip #4. How To Mitigate The Harmful Effects Of Artificial “Junk” Lighting?

Are you aware of the harmful effects of artificial “junk” lighting?
One of my Self-Care pillars is sleep, and what I love most about VivaRays Clip’N’Go glasses, is that I get such an amazing good night sleep when I put them on at sundown. I definitely notice the difference when I’m not able to put them on because I don’t get that much needed deep and restorative sleep, I don’t wake up as energized and I’m not as focused the next day. Because my brain seems like it’s constantly in thinking mode, I had a difficult time shutting down and falling asleep, it would literally take me hours, just laying there in bed, my body was tired but my brain was not. But once I started using the VivaRays, it’s so much easier for me to fall asleep, just like that, and I feel so refreshed in the morning.
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Tip #5. 5 Ways To Increasing Your Stamina

Stamina is the strength and energy that allow you to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you’re doing an activity. It also reduces fatigue and exhaustion. Having high stamina allows you to perform your daily activities at a higher level while using less energy. I recommend these 5 tips to build stamina:

1.Exercise. Exercise may be the last thing on your mind when you’re feeling low on energy, but consistent exercise will help build your stamina. All my podcast guests recommend at least 20 minutes of walking everyday to reap so many health benefits.

2.Yoga and meditation. Yoga and meditation can greatly increase your stamina and ability to handle stress. It will give you a sense of overall well-being by increasing endurance and reducing fatigue.

3.Music. Listening to music can increase your cardiac efficiency. Research has proved we have a lowered heart rate when exercising while listening to our favourite music.

4.Ginseng. Ginseng is an herb that is used for overall health and vitality. It can also be used to boost cognitive function, reduce stress and boost energy levels.

5.Good Quality Sleep. Sleep has a positive effect on speed, accuracy, and reaction time. Without a good night’s sleep we are not able to think clearly and may be more sensitive, moody, or irritable.

If you’re ready to leverage your workplace wellness strategy and explore how to optimize individual, team and your company’s performance, book your complimentary Workplace Wellness call here.

Check out my Blog post, 10 Entrepreneurship Tips for Risk Taking & Following Your Passion and for the full details you can also check out my inspirational podcast episode with Matt Rizzetta episode #35 on the Self-Care Goddess Podcast.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4945172/