National Wellness Month

AUTHOR:  Jessica Nyrop
DATE:  08/09/2021

How to celebrate National Wellness Month this August!

Healthy Habits are Not Developed and Adhered to Over-night...

It commonly takes 4-6 weeks to adapt or implement a habit.  We can use the month of August to practice well-being in order to make it a priority all year long.  Being well is not just a one-time event, it is comprised of small daily acts that are based on positivity, compassion, and mindfulness.

"August is National Wellness Month".

Photo obtained from pancreatic.org

Ways to Practice Wellness this Month:

  1. Drink more water: 90% of our body is made out of water.  Water is an essential nutrient that assists with nutrient transportation, hydration, excretion of waste products, joint lubrication, tissue health and maintaining body temperatures. 6-10 cups of water each day is helpful, but if you feel thirsty drink! Ideally, we should consume .5 oz. water per 1lb of body weight; a person who weights 140 lbs. should consume 70 oz. of water per day (without taking into account exercise and environment).
  2. Allow your skin to glow: Our skin is the largest organ of the body.  It protects the internal parts of our body from harmful environmental factors each day. Hydrating the skin through water consumption and moisturizer can help to maintain skill cells and decrease risk of dry skin (dead skin cells). Applying sunscreen protects our bodies from harmful, UVA and UVB rays.  Dermatologists recommend a minimum of 30 SPF or higher.
  3. Revamp snacks: Snacking can be fun; we may he hungry (physical hunger) or have an appetite (psychological hunger).  We tend to reach for something salty or sweet that is convenient.  Decreasing processed snacks that contain sugar and fat and replacing with healthy snack such as carrots and hummus or yogurt with berries will increase the amount of fiber, phytochemicals, and antioxidants we are putting into our bodies.  Aim for your snacks to have the colors of the rainbow.
  4. Take a breath: Breathing is an innate process we hardly think about during the day while away and at night while asleep.  However, taking time to assess how we are breathing has been linked to decreasing stress throughout the day. Next time you have a micro break, inhale for 4 counts, hold for 4 counts and then exhale for 4 counts – the Navy Seals even use this technique to establish calm.
  5. Self-care and self-love: Self-care is the way in which we care for our mental, emotional, and physical health, though activities we do to keep us our best selves. Practicing self-care is an action-oriented way that we can show ourselves self-love.
  6. Self-care actions:
    • Recognize and accept emotional state
    • Taking time for yourself
    • Getting enough sleep
    • Exercise
    • Eating right
    • Using self-talk
    • Removing negative self-talk
    • Forgiving yourself
    • Committing to self-love
    • Continue to learn
  7. Get outside: Take your exercise routine outdoors. Fresh air, trees, flowers, birds, animals all do wonders for the soul.
  8. Put on your shades: Protecting the eyes from the sun is just as important as sunscreen.  Make sure your sunglasses protect your eyes from UBA and UVB rays.  Glasses should be large enough to cover the eye; polarized will also help to reduce glare.  If you wear glasses, investing in transition lenses or prescription sunglasses will help to keep your eyes protected from the sun.
  9. Go green: Going green will help to reduce your carbon footprint.  Simply daily tasks of using less packaging, plastic, recycling, buying produce from local farms, planning a garden, recycling, reducing waste, composting, turning off water, and turning off light are simple things we can do each day to help the earth.
  10. Sleep: The amount of sleep we require changes with age.  The amount of sleep as we age can be dependent on responsibilities, life, time avilable to sleep, and environment.  Trying to get the best sleep when we can is vital to both physical and mental health.  When we don’t get adequate sleep, our appetite changes; we tend to crave sweet and savory foods.  Inadequate sleep each night affects brain function, similar to consuming alcohol – we don’t process information as quickly and reactions are delayed.  So, set up a sleep routine and stick to it!

Connect with Me

headshot of jessica nyrop.

Jessica Nyrop

Associate Director for Fitness and Instruction

Recreation

175 Alumni Arena

Phone: 716-645-2534

Email: jenyrop@buffalo.edu