A Service of Franciscan Missionaries of Our Lady Health System
Measure Your Intensity
Do you know when you've reached your physical limit during exercise? Your body will show signs of overexertion. If you are short of breath, in pain or can't workout as long as you had planned, you have probably reached your limit.
Sometimes exhaustion isn't about being physically tired or in need of an emotional pick-me-up. You might experience times when you are just done for a minute. Coping with emotional exhaustion is a combination of recognizing it as natural and looking for specific ways to ease these feelings so you can eventually shift out of them. Increase your self-care. Has your self-care routine been off lately? Lean into it now and practice healthy discipline. Even if you don't think it will help, go through the motions—because it will help! Take your supplements, eat cleaner, do some light exercise. Connect with your body, that sacred container for your soul. Temporarily take some responsibilities off your plate. What would make you feel better right now, and is something simple and actionable? Can you take a mental health day from work and go sit in the park? Ask someone else to watch your toddler for the afternoon and write at your favorite bookstore cafe? Put off a household chore unti…
It may be tough to change your eating habits, but your life could depend on it! A diet rich in fruits, vegetables, whole grains and healthy proteins can lower your risk for developing heart disease. Dump foods with added sugar, calories and unhealthy fats.
Try these simple guidelines when preparing heart-healthy meals: Control portion sizes using a smaller plate or bowl.Eat at least 4.5 cups of fruits and vegetables a day, including a variety of dark-green, red, and orange vegetables, beans and peas.Eat seafood (including oily fish) in place of some meat and poultry.Eat whole grains—the equivalent of at least three, 1-ounce servings a day.Use oils to replace solid fats.Use fat-free or low-fat versions of dairy products.
Forgetting things from time to time is normal, but unusual forgetfulness that gets worse over time can be a more serious matter. Memory loss can be caused by medications, emotional disorders, injury or illness. If you’re experiencing memory loss, see your health care provider to determine a cause.
In the meantime, here are some things you can do to help reduce the risk of developing memory problems: Lower your cholesterol and blood pressure. Don’t smoke or abuse alcohol.Get regular exercise. Physical activity at a moderate-intensity may help maintain blood flow to the brain and improve memory.Maintain healthy eating habits. Eating more green leafy vegetables and less saturated fats has been shown to help brain function. A serving of vegetables is considered a cup of raw vegetables or two cups of leafy greens.Reduce stress by maintaining social interactions.Keep your brain active. Challenge your brain with activities like reading, writing or learning a new skill.