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Tips to Stay Hydrated

It’s starting to get hotter, so here are some easy tips that you can use to stay hydrated!

  • Drink more water than usual
  • Don’t wait until you’re thirsty to drink more fluids
  • Drink from 2-4 cups of water every hour while working or exercising outside
  • Avoid alcohol or liquids containing high amounts of sugar
  • Remind others to drink enough water

And don’t forget to use a re-usable water bottle to also stay environmentally friendly! Stay cool.

Source: CDC

Why should I drink green tea?

Sometimes I find myself asking, why should I drink green tea when I can drink coffee? What’s so healthy about it? Well, green tea has a high concentration of EGCG which may help against free radicals that can contribute to cancer, heart disease, and clogged arteries.

Here are some of the benefits of green tea:

  • Interfere with the growth of bladder, breast, lung, stomach, pancreatic and colorectal cancers
  • Prevent clogging of arteries
  • Burn fat
  • Counteract oxidative stress on the brain
  • Reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases
  • Reduce risk of Stroke
  • Improve cholesterol levels

So what are you waiting for? Go out and brew yourself a great cup of tea!

Source: WebMD

WELLNESS WEDNESDAY: DEEP BREATHING

Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, this type of breathing slows the heartbeat and can lower or stabilize blood pressure.

Here’s how to take a deep, healing, diaphragmatic breath:

First steps. Find a comfortable, quiet place to sit or lie down. Start by observing your breath. First take a normal breath. Now try taking a slow, deep breath. The air coming in through your nose should move downward into your lower belly. Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if that feels more natural). Alternate normal and deep breaths several times. Pay attention to how you feel when you inhale and exhale normally and when you breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation.

Now practice diaphragmatic breathing for several minutes. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale. Your chest will rise slightly, too, in concert with your abdomen. Remember to relax your belly so that each inhalation expands it fully.

Breath focus in practice. Once you’ve taken the steps above, you can move on to regular practice of breath focus. As you sit comfortably with your eyes closed, blend your breathing with helpful imagery and a focus word or phrase that will help you relax. Imagine that the air you breathe in washes peace and calm into your body. As you breathe out, imagine that the air leaving your body carries tension and anxiety away with it. As you inhale, try saying this phrase to yourself: “Breathing in peace and calm.” And as you exhale, say: “Breathing out tension and anxiety.” When you first start, 10 minutes of breath focus is a reasonable goal. Gradually add time until your sessions are about 15 to 20 minutes long.

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