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Sustainable Self-Care Practices

Sustainable Self-Care Practices

By: Kristin Dahl 

The relationship we have with ourselves is truly the most important relationship of all. Taking time to care for ourselves is crucial to living from a vibrant and vital place. When we honor the call for self-care, we nurture ourselves deeply and allow our bodies to reset and restore.

When we give ourselves time to unplug, nap, daydream, and just be, we allow our nervous system to move from a fight or flight state to a state of deep relaxation. In this state, our bodies renew and repair themselves more effectively. Our metabolism regulates, our hormones rebalance, and our skin begins to radiate. Giving ourselves this gift of downtime creates space for healing to occur.

Our culture demands almost a constant outflow of energy. It’s often when we are busiest that the most essential elements of taking care of ourselves somehow fall away.  We try to keep up with the quickening pace, pushing past the max of what our bodies are capable of; this results in low immunity, constant fatigue, brain fog, and unconscious stress. And, eventually, dis-ease in the mind or body.

So how do we take time for self-care when the demands are so high?

The most direct way is to simplify and prioritize the needs of your body over everything else. It often means saying no when you are already overcommitted and taking the time to be present with the basic needs of your body. Perhaps it’s reading, sipping tea or taking a bath, spending time in nature, or booking a massage. Maybe it’s a day at home in your jammies with nothing planned at all to just sink in or taking a “sick day” off of work before you really can’t make it in.

Self-care begins when we reconnect with ourselves. Take a peek through this guide for a few simple ways you can care for yourself a little more each day.

 

1. TAKE BREATH BREAKS

The fastest way that we can connect to our body is through our breath. This offers us a profound awareness and mindfulness of what we need to fully nurture ourselves.

Deep breathing for even just five minutes at a time throughout the day can offer your body and mind so much relief.  This could mean simple five minute breath breaks at the office or between clients or taking yourself for a walk around your neighborhood or office building and drawing in the fresh air.

 

2. UNPLUG

Unplugging is absolutely essential for our happiness and well-being. Take time away from technology as often as possible. Capture every moment with your heart and mind and allow yourself to sink into the moments. Spend more time with others over texting and chatting online. This unplugged time may be one of the best ways to reset our nervous system.

 

3. SPEAK WORDS OF KINDNESS TO YOURSELF

You are a beautiful being. Remind yourself that every day with gentle, loving internal and external dialogue. Always make an effort to be kind to yourself, just as you are to others.

 

4. ADAPT TO THE SEASONS

Tailor your diet, exercise routine, sleep schedule, and lifestyle to match the rhythms of nature and you’ll find yourself in better health and alignment. Especially in the winter time, honoring the gentle and internal energies of the season means slowing down, resting, and making time for grounding rituals.

 

5. EAT REGULAR MEALS AT REGULAR TIMES

Nourishing yourself regularly throughout the day with balanced meals helps keep your metabolism fueled, blood sugar stable, and moods stable.

 

6. DRINK WATER

Every cell, tissue, and organ in the body needs water to work efficiently. Without enough water poor health is quickly on the horizon. There are a number of functions that water performs for the body: regulating body temperature, transporting nutrients and electrical signals to cells, lubricating the joints, and flushing out toxins and wastes. A mere 5% drop in the body’s water levels can cause a 30% loss of energy.

 

7. GET MOVING

Engage in regular activity to keep the lymph and qi in your body flowing. The helps maintain a healthy metabolism & hormones, regulates body temperature, and pacifies emotional imbalance.

 

8. GET ENOUGH SLEEP

Every bit of our being benefits from regular, restorative sleep. Setting a routine that includes 7-8 hours of sleep before midnight is key for restoring harmony.

 

The daily practice of tuning in, getting intimate with ourselves, and creating boundaries with those around us creates a life of more happiness and helps us navigate life with more ease. When we deeply honor, nourish & care for ourselves, we have so much more to offer. Do this for yourself as often as possible. You are worth this radical self-love and self-care.

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BODY POSITIVE YOGI we love

BODY POSITIVE YOGI we love

Yoga is inherently both challenging and healing, and the people who are brave enough to make yoga part of their lives are inspiring, to be sure.

One of the best things about yoga is that everyone can do it. There are varying types and levels, and the whole point is that it’s an ever-evolving journey.

@MYNAMEISJESSAMYN

 

 

 

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A GUIDE TO TRUE EMBODIMENT

A GUIDE TO TRUE EMBODIMENT

By: Kristin Dahl

As women we are often obsessed with our bodies and experience a great deal of pain as our bodies change (monthly, yearly, after kids, with health conditions, etc.) This fixation is generally driven by a body-obsessed culture in which everywhere we turn there is a reinforcing image or message that our bodies must be “perfect.” Many of us don’t feel at home in our bodies or have a really difficult time inhabiting them. Generally, this dissatisfaction with ourselves leads us further and further away from our inner riches, and we look to “fill up” on material things or experiences that offer a fleeting sense of satisfaction but bring us no closer to the depth and connection we are craving.

True embodiment is being grounded in the body with the heart, mind and spirit joining as a cohesive whole. It’s when mind and body become one. When we align our intellect with the innate inclinations of the body.

How you feel about your body and the messages you send yourself everyday can truly impact your health in both a mental and physical sense. When we are constantly at war with ourselves, we not only risk the isolation it creates, we also risk the long-term effects it can have on our well-being. The tendency to block out hard feelings is our primal and mammalian response to protect ourselves. However, the body stores unfelt feelings and “fight or flight” patterning in our limbic system. Over time, this stresses the nervous system which influences every organ system and function in the body, adversely affecting our health.

When we honor our feelings, however painful they may be, we move through challenging emotions and begin healing. In order to become embodied, we must allow ourselves to engage in the present moment, listen to the impulses of our bodies and honor our feelings. When we come into a clear conversation with our bodies, we receive messages about how we can best support ourselves. What foods are working, what exercises feel best, when we need rest, and so on. We begin to live in tune with the rhythms of our body and breath, and our life reflects this fluidity.

Let us begin to honor this sacred connection to ourselves and not just our external appearance. Give yourself time each day to fully get in touch with yourself. Become aware of what body parts need attention. Practice self-massage to create more flow in the body. Let your body rest when you are run-down. Walk in nature and move slowly with engaged awareness. Just begin to respect your body more & all that it does for you – automatically. The more we nurture and nourish our bodies, the more vital and balanced our bodies become, and the less susceptible we are to dis-ease.

Below are 5 tools to help initiate a deeper connection with yourself:

 

1. ALLOW YOURSELF AN HOUR TO EASE INTO THE DAY

 

Ground yourself before offering all of your energy to the world (your phone). Give your life space away from technology often so you can sink into yourself more, and you’ll have more to offer those around you. Take “tech breaks” throughout the day, week, or month.

 

2.  GROUND YOURSELF WITH BREATH

 

Take brief “breath breaks” throughout the day. Simply inhale deeply for the count of 7, then hold for 2, then exhale slowly to the count of 7. Connecting to our breath is a powerful way to get back into our bodies and feel ourselves again. Take several moments throughout the day to ground yourself through your breath. Begin your day with 5-10 minutes of deep breathing & end your day the same way.

 

3. PRACTICE ABHYANGA

 

Abhyanga (self-massage) is a practice in ayurvedic medicine to restore whole body health. Put in simple terms, abhyanga is the practice of massaging or anointing your body with oils from head to toe; a warm bath or shower usually follows the process. By massaging these oils, usually infused with herbs, into your skin, you help them sink deeper, creating more benefits than just placing oil on the skin. This practice creates a deeper connection with the body & decreases the effects of aging on the skin. It increases muscle tone, lubricates joints, increases circulation, moves lymph through the body, increases detoxification, increases bowel regularity, calms nerves, decreases stress levels, improves quality of sleep, balances the doshas, and increases feelings of self love and self worth.

 

4. HONOR YOUR FEELINGS

 

Anxiety, loneliness, boredom, and anger are emotions we all experience throughout our day-to-day lives. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. Find ways to nurture, comfort, and resolve your issues without using food. Sure, food may offer a fleeting comfort, maybe distract you from the pain or even numb you into a food coma, but food won’t solve the problem. If anything, eating emotionally will make you feel more disconnected. It’s important to honor your feelings, whatever they may be, and reach out to loved ones when you need support. This will help you get clear and connect you to your heart space once more so you can make conscious decisions.

 

5. BE MINDFUL WITH YOUR MEALS

 

Tune into your body’s true needs, regardless of the messages you are receiving from the outside. Practice non-attachment to diet plans or protocols. Our bodies are always changing and what may have worked before might not be the best choice now. Be present with meals & focus on what is giving you energy and what makes you feel sluggish.. Try not to eat in a rush. Eat & chew slowly. This will support proper digestion and relaxation during meals, which helps to support the bodies natural rhythms.

Follow these amazing ladies wellness journey

@cheryljacksonradio @cheryljacksonent @theekymlee @theonlyurs @zuralovespinknvsg

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TIPS FOR ALIGNING WITH SPRING

TIPS FOR ALIGNING WITH SPRING

By: Carolyn Barron 

At the heart of Chinese medicine is the concept that our bodies are a process—the gentle unfurling of destiny through an elemental dance, a perpetual phase shift of the five elements mixing and melding, refining and defining, transforming and transposing. Our mortal forms are truly nothing more than alembic vessels that metamorphose this sacred magic in sync with the rhythm of nature, the cadence of transformation mirroring that of the cosmos at large.

Spring is the season of the Wood element, whose medicine is all about forward momentum, reaching upwards and outwards toward empyrean expansiveness. Wood is a pioneering spirit, pushing through the soft, yielding, mossy detritus of earth toward individuation in the process of becoming. It initiates growth and rebirth, gestating in the primordial mycelial web of earths womb until it leaps through a crack towards the light. Wood surges, pulsates with the moxie of a pubescent boy, longing to explore its environment and to strive, push, ramble, reform, shape. When it falls out of balance, it can be a bit contentious, obstinate, recalcitrant. It’s nature’s phallus, after all.

There’s a palpable, potent magic in the instability of emergence that occurs during a seasonal phase shift, particularly winter to spring. Spring winds are vectors of change, and if we can harness their diaphanous oscillations, they help us switch directions. There is a concept in Chinese medicine called ‘grasping the wind’, which is a process of engaging with change in way that is both assertive AND yielding, reminding us that the medicine of duality contains both stillness and action.

Who or what are you becoming? ’Tis the season to determine your direction and take action. Be assertive, wield your wand, push and strive in the ways you know best, but perhaps this time you bend with the wind and make a little space in there for something novel and numinous to emerge.

Here are a few rituals + recipes to align the body and mind with the sprightly, emergent magic of spring.

1. FREE AND EASY WANDERING: LET NATURE BE YOUR GUIDE

Wood loathes to be restrained. If stifled, it’s prone to ennui and rage, like our inner teenagers listening to Minor Threat in the back of class, disgruntled and exasperated, exploding silently with sparks of exasperated lightning. The antidote to restraint is flow, the footloose and fancy-free kind. In Chinese medicine, freedom + flow have their very own archetype – The Free and Easy Wanderer – Taoist masters with a light heart and open mind, who traversed the wilds in cadence with the rhythm of nature, meandering and flowing spontaneously like a bubbling spring.

Spring is the perfect time to practice free and easy wandering, a gentle practice that aligns our hearts and bodies with the uncomplicated, unfettered movements of nature, to shake loose the stagnations of winter and free the qi to support the expansiveness of spring. As the Taoists and punk idols of yore would say, culture is bondage. Let nature teach you some new dance moves. A tiptoe through the tulips, a spontaneous drift through the urban sprawl, a foraging fete in the mossy badlands – loosen the shackles of patterned movement, don’t force it, relax completely into boundlessness, and throw your goals to the wind.

2. VISIONING: SET INTENTIONS WITH A VISION BOARD

Despite being a rambling man, Wood thinks ‘decisiveness’ is a sexy word (ah, the paradoxes of nature), so make some decisions, why don’t you! Wood needs vision, plans, direction. It longs for a vector of intentionality to know where to grow and what to do with its budding, nascent energy. It is up to us to give it a sacred container, softly supportive with room for holy chaos, else it will ramble rambunctiously across the garden bed with the gusto of wild mint forever and ever.

If you’re a vision board’er and list maker, well friends, THIS is the season for you. Ensconce an entire wall in a vision board worthy of Matthew McConaughey’s lair in True Detective season one. Draft a manifesto… there are so few manifestos these days. Pinterest like you’ve never Pinterested before. The cosmos is on your side, we are all unfurling and uncurling toe-to-toe with the fern frond, everything is going upwards despite the force of gravity.

3. GREENING: DETOX YOUR LIVER WITH GREEN VEGGIES

Like Chinese alchemists devoted to decoding the universal flow, with focused observation of the inner and outer worlds we, too, can easily see the season’s resonances, processes, and correspondences. The season of spring and the Wood element are governed by the liver, and the season’s color, unsurprisingly, is green. Liver energy is at its peak in spring, and the energy of the liver is to keep things moving freely and sprightly, detoxifying that which doesn’t serve, coursing the flow of qi and the flow of our lives via the blueprint of our unconscious minds.

Gently support the detoxification pathways of the liver by indulging in an abundance of green. Be it pea shoots, wheat grass, parsley, celery, wild lettuce, fennel fronds, farmers market salads, or fresh green juices, chlorophyll is the alchemical ally of the liver, gently removing toxins from the body and engendering ease + transformation. The liver is also our body’s hormonal furnace, breaking down excess hormones and shuffling them with grace and ease to greener pastures. My favorite way to boost the liver’s hormonal detoxification pathways is by increasing dark leafy greens, high fiber grains, and cruciferous vegetables. Cruciferous veggies, like collard greens, Swiss chard, kale, mustard greens, and brussels sprouts, are high in a compound called Indol 3 carbonyl, which, like a wizened Pac Man, helps the body gobble up egregiously excess estrogens that aren’t being utilized by the body for homeostasis.

I recommend eating at least one serving of green vegetables at every meal, making sure you are also eating enough fiber to shuttle debris out through the bowel. If you have hypothyroid issues, cruciferous should be avoided – or at the very least steamed or sautéed – as raw cruciferous can suppress thyroid hormones. Bitter and sour flavors are decongesting and cleansing for the liver, increasing the bile secretions which help our bodies breakdown fats and aid digestion. Adding lemon juice to warm water, or knocking back a few shots of raw apple cider vinegar, are ways to introduce the sour flavor into our predominately sweet Western palate. As most of us know, anything done in excess weakens the liver, causing it to rebel (here’s looking at you, freshman year of college!). Keep it simple, with small uncomplicated meals spaced frequently throughout the day, avoiding the cumbersome alembics of alcohol, caffeine, fried foods, and complicated meals, opting instead for a palate of Marie Kondo- inspired minimalism, embracing the nimble elegance of mother nature in her verdant prime.

 

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THE SAGE SMUDGING TUTORIAL

THE SAGE SMUDGING TUTORIAL

By:Tanja Alexandra Kern

The ceremony of smudging with dried sage has been a tool for spiritual cleansing since ancient times. This fragrant ritual is believed to help remove and purify negative energies. Below is more info on when to use this technique, plus a simple step-by-step smudge ritual you can perform anywhere.


7 OCCASIONS TO SMUDGE

 
 
1. When moving into a new home

2. In a room where negative energy was created by arguments, fights or illness

3. To cleanse antiques, used or pre-owned objects

4. To clear your own and/or someone else’s energy

5. To cleanse and purify crystals

6. To keep your workplace harmonious, especially after stressful assignments

7. When renting or purchasing a new place to start your own business


THE 4 STEP SMUDGING RITUAL

 
 
YOU WILL NEED:

a bundle of dried sage

a fireproof plate or bowl (many like to use abalone shells)

a lighter or match

 

THE STEPS:

1. Prepare your bundle of dried sage and your fireproof plate or bowl. Go into the space, or before the object or person you plan on cleansing.

 

2. Set your intention and create an affirmation if you wish. For example “May negative energies be transformed into light, love and happiness.”

 

3. As you light the dried sage, repeat your affirmation or prayer, and then either slowly walk around the room, move it around a person, crystal or object or use a feather to gently guide the smoke in your desired direction.

 

4. When this is complete, take a moment to close your eyes, and feel the shift of the energies.

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Andrea Hannemann's Advice on Being an Expert in You

Andrea Hannemann's Advice on Being an Expert in You

By Roger Kamholz

Better known as EarthyAndy, lifestyle blogger Andrea Hannemann shares plant-based recipes, her commitment to green living and her aspirational island lifestyle with her husband, Shem, and their soon-to-be three kids.

Following @earthyandy’s journeys — from Canada to Hawaii and from two kids to three — manages to be inspiring, beautiful and informative. Life and Money by Citi recently asked her about her lifestyle, her home in Oahu,HI, and sharing her diet with her family.

To get to the place you are today, you say you had to become “an expert in you.” How would someone else do that for themselves?
 

Andrea: The best advice I would give to someone on becoming an expert on themselves would be to take the time to learn how to listen to their body and recognize internal cues. The easiest way for me to do this was to eat simple, natural foods to help eliminate sugar, salt and fat cravings. Otherwise, my body might be saying, “I need cheesecake or a soda!”
 

Eliminating processed foods and processed sugars and eating “clean” for a few weeks helped me feel how my body reacted to certain foods. If I found something that didn’t agree with me, I eliminated it from my diet. The thing that helped me the most was learning to listen to my body and seeing what worked for me and expanding on that day by day. Every one of us is unique and if ultimate health is important to you, it’s worth it to take the time to become an expert on you, once and for all.

You’ve gone through a major transformation in the way you eat and conduct your life. What’s been the key to sticking with your new regimen?
 

Andrea: I feel the best I have ever felt in my entire life! It took almost a year of feeling sick and struggling with energy levels every single day. I look back to that time of my life and I am so grateful for the health that I enjoy today. That is what motivates me to continue taking caring of my body.
 

What’s a common misconception about veganism? Before you adopted your current lifestyle what was your “take” on a plant-based diet?
 

Andrea: People often think that eating a plant-based diet is restrictive, confining or boring. I would say that I saw veganism as a healthy way of living, but I always thought that animal protein was essential to a “balanced” diet until I read The China Study (a nutrition study). It changed the way I thought about food, my health, and how to maintain a balanced diet.

How have your kids taken to eating plant-based, and how did you get them to join you?
 

Andrea: Our kids love the way we eat, and it's fun having them help in the kitchen and teach them how food can help our bodies grow strong and healthy. Ira is 5 right now and is so curious about where things come from and why we eat what we eat. Often before eating something he’ll ask, “Is this healthy?” Getting the kids in the kitchen is fun and important for them to understand where our food comes from and how it benefits us.
 

If you have one shot to convince a meat eater to go plant-based, what are you cooking?
 

Andrea: Vegan tacos, for sure! We have a good friend of ours who is from Venezuela who taught us how to make beans the way she grew up with them and they are insanely good. We make a big pot of them just about every week. We also make a plant-based cilantro sour cream that is soooo good on anything, and we prepare the vegan tacos with chopped red cabbage, fresh salsa, rice, and sliced avocados on soft corn tortillas. I promise you right now they wouldn’t even notice the meat is missing!

What’s an easy, healthy, go-to afternoon snack you recommend having around?
 

Andrea: A great snack that is fun to make with the kids and that kids love are date balls. They are really fast and easy to make — just five ingredients. You can refrigerate or freeze them and they’ll be good for a few weeks but they never last longer than a day in our house.
 

You’ve built this large social following over the years. As it’s grown bigger, how has what you share changed?
 

Andrea: When I started @earthyandy, it was to journal my health journey and to follow people whom I could learn from. I feel so grateful that I have been able to add to the community, help people, and share my experience and what has worked for me. I share what means most to me and what I believe can be a help to others. I love to share recipes, my family, our travels and whatever might benefit someone else who is looking for support on living a healthy lifestyle.

What do you want to be doing five years from now?
 

Andrea: I love being a mom, and our boys are everything to me! I am 9 months’ pregnant right now with our third son who will be born in just a few weeks. I imagine in five years I’ll be pretty busy with the boys and that is exactly what I want to be busy with.
 

Take us to your ‘happy place.’ What would we see, hear and experience? What do you do when you’re there?
 

Andrea: Aww, my happy place. You would see my family and the ocean for sure with a big beach and beautiful waves in every direction. You would see fresh fruit with hiking trails not too far away. You would hear laughing and playing and the sound of the ocean. We would be having fun in each other’s company, telling stories and laughing. What I do when I am there is everything, but nothing really specific. I surf, I play with the kids, we swim in the ocean, we run through the trees and tall grass, we lie in the shade of a tree or umbrella, we make food, we laugh, we nap, we talk, we just live it up and take it in.

Roger Kamholz creates content for Citi’s Global Consumer Bank and has written about dining and travel for more than 10 years.

 

 

The content reflects the view of the author of the article and does not necessarily reflect the views of Bellytox or its employees, and we do not guarantee the accuracy or completeness of the information presented in the article.

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Arianna Huffington on Prioritizing Well-Being for Success

Arianna Huffington on Prioritizing Well-Being for Success

As you drift off to sleep at night, do you struggle to stop the mental loop about what you need to do tomorrow? Do you have trouble shutting off thoughts about the coming weekend’s line up? Well, you’re not alone.

“Burnout is a global epidemic,” says Arianna Huffington, co-founder of The Huffington Post (now HuffPost), CEO of startup Thrive Global and a reformed workaholic on a mission to help people around the world enhance their well-being, performance, purpose and create a healthier relationship with technology in today's "always on" culture.

The idea that burnout is the price we have to pay for success, Huffington warns, is not the recipe for good health, for good relationships or even for success itself, really. (And she’d know, having once had a health scare stemming from work-related exhaustion.) Huffington believes the key to thriving in work and life is prioritizing your own well-being, which includes knowing when to unplug and recharge — literally and figuratively. Here is her advice for recognizing the signs of burnout, and the small shifts in mindset and behavior that can help you course-correct.

 

Being present in the now

That the human attention span is now as little as eight seconds may be debatable. What’s not up for debate: that we face a daily onslaught of distractions, mainly in the forms of buzzes, notifications and texts emanating from our devices. (Recent research from Duke University suggests we receive 65 to 80 smartphone notifications per day.) Electronic communications were supposed to help us streamline and maximize our time, not make it harder for us to focus and be productive.

Yet juggling multiple devices and tasks can negatively affect performance and efficiency, according to research. (Multitasking — in the form of second screening — is becoming the norm even during activities like watching TV). But the human brain is not equipped for multiple streams of communications happening in one breath. Concentration and memory suffer, and scientists at the University of Sussex are now trying to determine if multitasking may even be responsible for physical damage to the brain.

Huffington stresses that we need a better understanding of the impact of our newfound connectivity. “The smartphone is only 10 years old,” she says. “We are just now beginning to create the new rules of the road. We need to rebuild our culture.” Equally important, she says, is the need to disconnect periodically. “Downtime is a feature, not a bug, of the human operating system,” notes Huffington. “Achieving, conquering, building, and then refueling and recharging — it’s the stuff that the ancient philosophers talked about that science validates.”

Make room for silence and solitude

“Technology can replace many of the functions that humans perform,” says Huffington. “But creativity and innovation are two of the functions technology will never be capable of replacing. Both are the first to go when we are running on empty.” People are having trouble being alone, but silence and solitude, she says, are incredibly important for creativity and innovation.

In the book Peak Performance: Elevate Your Game, Avoid Burnout and Thrive with the New Science of Success, Hamilton creator Lin-Manuel Miranda says, “A good idea doesn’t come when you’re doing a million things. The good idea comes in the moment of rest. It comes in the shower. It comes when you’re doodling or playing trains with your son. It’s when your mind is on the other side of things.” And he’s on to something: Researchers believe more than 40% of creative ideas surface when the brain is at rest, according to the book’s authors Brad Stulburg and Steve Magness. Dr. Marcus Raichle, a neurologist, attributes this activity to a part of the brain called the default-mode network, which quietly works out problems when we let our thoughts drift.

A counterintuitive idea emerges: unplugging actually improves productivity and output.

Put your own oxygen mask on first

That poor sleep or a chronic lack of zzz’s is linked to health issues such as depression, weight gain, high blood pressure and lower immunity should be no surprise to anyone. All the systems in your body — central nervous, immune, digestive, cardiovascular and endocrine — use those slumbering hours to regulate the function and production of a variety of hormones. Studies also show that we need sleep and sunlight in the right amounts at the right time to regulate our moods. And when you lose sleep, you lose focus. “Have you tried to pay attention when you’re sleep deprived?” asks Huffington. “It’s really hard!”

A major factor in sleep disruption is stress. “Stress is a deadly killer, especially for women,” notes Huffington. “Take time to reevaluate your life. Put your own oxygen mask on first. Come up with a plan to gradually eliminate the unnecessary stressors.” Start with the word no. Simply saying “no” when you are feeling overwhelmed can begin to give you back a little control. Find your purpose beyond the obligations of work, family and friends, too.

Do for yourself as you do for others.

Change starts with micro steps

Sustainable change is incremental, Huffington says. “If you go from 60 to 0, you’ll never stick to it. Be honest with yourself and make realistic goals.” If you’re scrolling through social media for four hours a day, try and take it down to 3.5 hours, she suggests.

“The most important micro step,” she emphasizes, “is to turn off your phone and escort it out of your room.” Study after study continues to paint a picture of the negative health consequences of phone and tablet use before bed. The sleep hormone melatonin, a key ingredient for a good night’s snooze, is negatively impacted by nighttime screen use. Poor slumber accounts for an annual loss of $411 billion in the US, according to the nonprofit RAND Corporation.

“Sleep equals energy equals time. Teach yourself good sleep hygiene.” Think in terms of energy management over time management, Huffington says. It’s not about needing more time but figuring out how to be more intentional with the time we have.

After all, in the “attention economy” of our world today, Huffington says, “our time and attention [are] being monetized.” Shouldn’t you, then, treat those as valuable resources, too?

 

Liz Puzio creates content for Citi’s Global Consumer Bank and is trying to take micro steps to slow down, sleep more and stress less. She has covered trends in health, fitness and well-being for over a decade.

The content reflects the view of the author of the article and does not necessarily reflect the views of DECALO or its employees, and we do not guarantee the accuracy or completeness of the information presented in the article.

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Turn Bad Habits into Rewarding Routines

Turn Bad Habits into Rewarding Routines

Have you heard that a habit is formed in 21 days? Or that to change a habit, all you need is willpower? Well, you can dismiss both notions.

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Healthy Traveling

Healthy Traveling

When we think of healthy travel issues, most of us think of travel to exotic destinations where they have tropical diseases. Domestic travel can make you sick, too, though unless you take some precautions. 
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You Are What You Eat

You Are What You Eat

You are what you eat ---- this often-used phrase has come to describe the belief that a person's totality, including his health, appearance, mood, and thoughts, is shaped by the food he eats. 
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Who is BellyTox?

Who is BellyTox?

We are human, we are passionate, we are emotional, we are strong, we are a compilation of individuals who decided to change the pace of life and actively participate in global healing and positive change.

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Dieting For Weight Loss

Dieting For Weight Loss

The most common reason that people cite for dieting today is weight loss. While most of us would love to claim the noble mantle of dieting for health the vast majority of us are doing so for vanity.

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