The Record Special Sections Health Quarterly 10-27-2019 | Page 12

12 ❚ SUNDAY, OCTOBER 27, 2019 ❚ THE RECORD
HEALTH QUARTERLY / ADVERTISING SECTION
Being Well
Find Time to Care for Yourself
B
etween hectic schedules,
ever-growing to-do lists
and caring for others, it can
be easy to put self-care on
the backburner. Committing to
a healthy diet, getting adequate
sleep, reducing stress, exercising
regularly and unplugging from
your devices can help keep
you healthy, both mentally and
physically. Consider these
self-care ideas from the sleep
experts at Mattress Firm to help
bolster your well-being.
NOURISH YOURSELF
While eating well may seem
like an obvious self-care tip, it’s
not always easy to change your
eating habits. Properly nourishing
your body with the right foods,
like fish, leafy green vegetables
and berries, can help maintain
a healthy weight, reduce risk
for diseases such as diabetes,
improve memory and reduce
inflammation, among other
short- and long-term benefits.
GET A GOOD NIGHT’S REST
Getting a proper night’s sleep
– most experts recommend 7-9
hours for the average adult –
can have a positive impact on
how you feel both mentally
and physically. Having both the
proper routine – limiting caffeine
and sugar intake before bed and
reducing distractions such as TV
or smartphones – and the right
mattress can be key to ensuring
your bedroom is the sleep oasis
you need for quality rest.
PRACTICE RELAXATION
TECHNIQUES
Whether you have a few spare
minutes or an entire afternoon
of free time, finding a quiet place
to relax and practice meditation
or yoga can help you reduce
stress and anxiety, become more
self-aware and create a sense of
calmness during even the busiest
of days. Try setting up a secluded
area in your home (or office)
where you can concentrate on
your practice and really listen to
yourself.
UNPLUG AND UNWIND
With 24/7 access to the
Internet, social media and
television, it can be easy to create
bad habits associated with the
always-connected, smartphone-
obsessed world. However,
screens – and the blue light they
emit – have been proven to
negatively impact sleep and
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mental performance. Setting
aside some time – aim for a couple
hours in succession – each day
to unplug from your devices can
lead to better sleep, productivity,
emotional wellness and creativity.
MAKE SURE TO MOVE
While it’s important to take
care of yourself mentally, taking
care of your body can be just as
important to provide peace of
mind. Finding time each day to get
in at least 30 minutes of aerobic
exercise, whether it’s a full-blown
workout, a walk around the
neighborhood with your dog
or a bike ride to a favorite
destination, can boost your mood,
reduce stress and anxiety, and
help keep your waistline trim. Find
a regimen that works for you, be
it multiple short active periods or
PHOTO/GETTY IMAGES
Meditation or yoga can create
a sense of calmness during even
the busiest of days.
one long gym session, and make
it part of your daily routine for
an easy way to boost both your
physical and mental well-being.
-- Family Features
Don’t Let Hidden Allergies
Ruin Your Holiday Cheer
T
he holidays are a time to
gather for food, friends
and festivities. While
everything may seem
merry and bright, if you have
asthma or allergies, this is when
you need to be cautious. A season
full of tradition and good cheer
can often come with hidden aller-
gy triggers if you’re not aware
and prepared. The American
College of Allergy, Asthma and
Immunology shared the most
common hidden holiday allergies:
PHOTO/BRANDPOINT
Candles and fires: Although
many people light candles to
If you have food allergies, be vigilant about what is
enhance the holiday atmosphere, inside all tasty treats at holiday parties.
those scented candles can quickly
trigger allergy and asthma symptoms,
Trees and wreaths: Fresh fir trees and
including headaches, watery eyes and
wreaths are beautiful, but some people
aggravated noses. Wood burning fireplaces
have contact skin allergies to a substance
are also a trigger due to smoke. Consider
called terpene, found in the sap of trees.
flameless candles and an electric fireplace,
What’s more, some live trees still have
which have a calming appearance but no
See ALLERGIES Page 18
scent or smoke to make you cough.