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Care Enough to Take Care
Of all the people in this world who know us, we
know ourselves better than anyone else can. We know best what makes us happy or
sad, what hurts, what feels good. No one else can take care of us as well. Just
as flight attendants instruct us to put on our own oxygen mask first before
helping someone else, we must make caring for ourselves a priority. Otherwise we
risk losing our health and ability to carry out our responsibilities for
ourselves and others.
Research tells us that the top three things we can do to take care of ourselves
are to 1.be physically active, 2. eat well, 3. sleep well.
Let’s look at each one.
Living a physically active life is the most important thing we can do to
take care of ourselves. Study after study finds that for both mental and
physical health, movement is essential. It benefits every organ in the body from
the brain to the bones.
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Begin
where you are and build slowly. If you currently spend most of your time
sitting, get up at least once an hour. Walk to the printer or copier, visit
with a colleague, get a drink of water, start a load of laundry, stretch,
step outside for a breath of fresh air.
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Take the
active option—park farther from the door, hide the TV remote, open the
garage door manually, push the lawn mower.
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Work up to
10 minute walks and try one before breakfast and lunch and after dinner. Now
you’ve met the recommended 30 minutes.
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Play an
active game—bowling, bocce, horseshoes, washer game. Play tag, red rover,
statues, hide ‘n’ seek with the kids.
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Play
ball—basketball, baseball, volleyball, tennis, soccer.
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Take a
yoga, Pilates, tai chi, dance class. Swim, bike, hike. Have fun!
Eat well
to fuel all this activity and for the pleasure found in good tasting food.
Healthful food is good tasting, really!
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Be
reliable about providing fuel for your body. If you know you can count on
delicious meals on a fairly regular schedule, you will be better able to
tune into physical cues of hunger and fullness.
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Eat a
variety of foods to avoid boredom and for better nutrition. Eating what is
‘in season’ assures you of the best flavor and highest quality produce. Try
new foods, new cuisines, new methods of preparation. You never know what new
favorite is awaiting your taste buds.
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Eat
together with your family and friends as often as possible. Numerous studies
have shown that people eat better when eating together. Children and teens
who eat with their family are less likely to engage in risky
behaviors and do better in school.
A good
night’s sleep is vital for mental and physical health. The body needs time
(7 to 8 hours for adults) to restore and renew itself. Studies show that few of
us get enough sleep which puts us at increased risk for diabetes, heart disease,
overeating, depression and inability to concentrate.
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Making
time for sleep and a regular bedtime routine are essential for good sleep
for both adults and children. Establish a consistent bedtime for the weekend
as well as during the week. Read or listen to soothing music or use
progressive relaxation techniques to help quiet your mind, prepare it for
sleep.
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Bedrooms
should be a soothing oasis of calm, quiet and darkness. Keep televisions and
computers out of the bedroom, shut out light with room darkening shades and
drapes, turn off electronic devices which emit light, dim the display on the
clock radio. A slightly cool temperature and comfortable bedding help as
well. Fans, “white noise” devices or ear plugs can block out sounds.
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Drinking
caffeinated beverages during the day may keep you from getting to sleep or
sleeping well at night. Try limiting coffee, tea, energy and soft drinks to
the morning. Some people find that red wine and chocolate can also adversely
affect sleep.
Be good to
yourself and adopt habits which help you take care of you.
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