Like eating healthy foods, staying hydrated, and exercising, getting good quality sleep is vital to one’s overall health! Do you get enough sleep everyday? Well, in case you don’t know it’s recommended that adults get at least 7 hours of sleep at night. Your body is at work at night while you sleep to repair and maintain the body so not receiving enough sleep at night could negatively affect you both mentally and physically!
Before we talk about how to get good quality sleep let’s briefly talk about the benefits of sleep. Good quality sleep helps lead to the following:
Improved Mood
Healthy Heart
Regulated blood sugar
Improved Mental Function
Restored Immune System
Stress Release
Athletic Recovery
Maintaining a Healthy Weight
Now, the question at hand is…how do you receive good quality sleep? Here are some ways one can improve his or her sleep quality with only small lifestyle adjustments:
Create a consistent sleep schedule by going to bed and waking up at the same time each day.
Create a quality sleep environment by minimizing light and distractions. Also, setting a cool fan can serve as a noise machine and help you relax.
Avoid alcohol and caffeine at bedtime. Having either will only keep you up at night, especially if you consume it in the late afternoon or evening.
Exercise during the day improves your overall sleep quality. In addition, it helps you to fall asleep faster and the amount of time spent sleeping increases.
This may seem like a hard one but avoid screen time before bed. Turning off all tv’s, tablets, cell phones, etc. at least 30 minutes before bedtime will make it much easier to fall asleep. Instead, choose a relaxing routine like reading, sleep meditation, or a warm bath to help lead to a good night’s sleep.
It’s true, getting good quality sleep at night will help improve your body’s overall health in numerous ways! If you find it difficult to fall asleep at night I encourage you to choose at least one tip listed above and see if you find it helpful! I didn’t mention anything about naps but if you can find the time to rest during the day, do it! Your body and mind will thank you later!!!
You can read the full article on quality sleep & benefits here.
How do you balance it all? A question many women, especially, are asked quite often. Is there such a thing as balance?
According to merrian-webster.com balance is defined as physical equilibrium; the ability to retain one’s balance; stability produced by even distribution of weight on each side of the vertical axis.
When I think about balance I immediately think of a scale. If too much weight is applied to one side then the scale will eventually tip over and be unable to remain in balance.
Are you in balance?
Balance from a health and wellness standpoint, in my opinion, is putting yourself first. Taking care of your mind, body, soul, and spirit so you’re able to show up as the best version of yourself and effectively handle all of your daily responsibilities. For example, this could look like scheduling some time during your busy day for a walk to move your body. This could be making sure you start your morning being still, reading, journaling, or taking time to pray & meditate. This could also mean scheduling a weekend stay-cation to relax and reset. The more you check in with yourself and give your body and mind what it needs to prevent burnout the more “in balance” you will be!
In addition to this, balance also has a lot to do with prioritizing your to-do’s, you know that list of everything you need to get done! I don’t know about you but I write lists in my head while I’m laying in the bed trying to fall asleep! {I know, not good!} Let’s face it. Many of us lead busy lives with demanding schedules & timelines so we must prioritize accordingly versus trying to do it all in one day, at one time! Our lives evolve and seasons change so do what you need to do according to its importance but ALWAYS keep your needs first, no matter what to avoid stress and/or burnout!
As a wife, mom of 2 very active boys, and one who’s working to build a business I can tell you that I MUST ensure I do what I need to do everyday to take care of me! I’ve been asked the big question too, how do you do it all? How do you stay in balance? Here are some of the things I do to ensure I take care of me first, in an effort to prevent burnout:
Rest when I need to without feeling guilty about it
Stick to my morning routine (quiet time with God, read, journal, and prayer)
Move my body (it helps to reduce stress and gives me energy)
Make sure I take breaks when needed to fuel my body
Ask for help when I need it
Prioritize my daily tasks (personal tasks and business tasks)
Stay well organized (there is no other way for me) Haha!!
If you find yourself stressed, all over the place, or possibly on the verge of burnout, stop! Take a moment to check in with yourself and give your body what it needs. You deserve to live a full, energetic life so prioritize YOU first and all else will work out just as it should!
“Balance is not something you find, it’s something you create.”
In celebration of Women’s History month, I wanted to share with you the 8 best superfoods proven to support women’s energy levels and add nourishment to the body! Adding these superfoods will allow you to feel more energetic and empowered, allowing you to successfully take on everything you need to accomplish for the day! It’s true, women wear many hats and oftentimes we put others’ needs before our own. With this being said, it is vital to our overall health and wellbeing that we be intentional about eating the right foods to nourish our body so we can show up as our best selves and accomplish all of our “to-do’s in a healthy way! If we don’t it can lead to burnout and no one wants to travel down that path.
Here are the best superfoods for women’s health:
#1 Pumpkin Seeds – Best for PMS Symptoms
#2 Avocado – Best for Healthy Weight
#3 Dark Leafy Greens – Best for Prenatal Health
#4 Salmon – Best for Bone Health
#5 Beans & Legumes – Best for Energy
#6 Ginger – Best for Bloating
#7 Oats – Best for Milk Supply
#8 Dark Chocolate – Best for Stress and Mood
There you have it! All of these foods are super beneficial to women’s health packed with powerful nutrients to support your overall health! Try to add some to your diet! Small changes will lead to great impact! Let’s eat healthy together!
Did you know that 1 in 2 adults have high blood pressure, yet only 1 in 4 have it under control?
(Source: cdc.gov)
This is an extremely important fact because if high blood pressure is left uncontrolled it can lead to the following: heart disease, heart failure, stroke, kidney disease, complications with one’s pregnancy, and cognitive decline later in life. Therefore, we must be intentional about taking daily actions to aid in maintaining a heart healthy lifestyle!
In honor of heart month, here are 7 strategies one could take to live a heart healthy lifestyle:
Learn your health history
Eat a healthy diet
Move more, sit less
Quit smoking
Take medicines as directed
Choose your drinks wisely
Monitor your blood pressure at home
Take note and be mindful of these strategies! All are super important and can help you live a life with a healthy heart! Remember, small changes over time lead to big results. Let’s make sure we are living a heart healthy life together!
Have you ever wondered what cities were deemed to be the healthiest here in America? Which city do you think made the number one spot? Well, you do not have to wonder any longer because Mindbody + Classpass annual Wellness Index, a study that takes a holistic look at Americans’ relationship with wellness, has been released! And guess what, Atlanta has made the list again!!! Let’s get into it!
The Top 10 Healthiest Cities in America are as follows:
10. Tampa Florida
9. Oakland, CA
8. New York, NY
7. Los Angeles, CA
6. Albuquerque, NM
5. Chicago, IL
4. Atlanta, GA
3. San Diego, CA
2. Miami, FL
1. San Francisco, CA
The study was based on several factors such as rest, stress, exercise, alcohol intake, whether they smoke or not, closeness with family, and spiritual fulfillment.
No doubt, after reading the article, you can see that most of the cities prioritized exercise and getting the proper rest. Top exercise activities were pilates, strength training, and yoga! In addition, many residents in these top cities avoid too much drinking and smoking altogether!
I wanted to point out a few things from the number one city, San Francisco. Residents in this city spend an average of $331 per month on fitness, beauty, and wellness. More than half of the residents work out at least 90 minutes or more per week, they get at least 7-8 hours of sleep per night, and they have the highest number of non-smokers in the U.S. We can see why this city comes in at number one!
It’s true, in order to stay well in the world we live in today getting enough rest, moving our body, limiting smoking and alcohol, maintaining good, healthy relationships with friends and family, and staying spiritually fulfilled is extremely important to our overall health and wellbeing.
If you would like to read the full article, and I suggest you do, you can access it here.
In honor of Black History Month I thought it would be a great idea to highlight and support black owned businesses in the wellness industry this week! When we support black owned businesses we’re not only supporting their actual business but it helps raise awareness, it celebrates their successes, and helps to recognize contributions to their communities as well!
Fun Fact: Between February 2020 and August 2021, Black-owned businesses increased by nearly 40 percent. (Study by Merchant Maverick) You can read the full article here.
This proves that although the pandemic was extremely difficult to endure on so many levels, it still created opportunities for many entrepreneurs.
Here are some of some black-owned businesses in the wellness industry you can support! Some I use personally and some I have on my list!! Remember, even if you can’t buy from them you can always share, like, and comment on their socials for support and engagement to help increase awareness!! There’s always a way!
GOLDE: Superfood self care essentials to support your wellbeing and always 100% natural & vegan friendly. My personal favorite is the Matcha Turmeric Superfood Latte Blend and their Superwhisk frother. Click here to learn more.
Donna’s Recipe: All-natural vegan friendly hair recipe with hair products created to encourage and stimulate hair growth. I’ve been using both the hair vitamin and the strengthening oil since the day it launched back in January 2021 and I’ve been using it ever since! It’s a must for me because, if you’re consistent, you will see a difference for sure! Click here to learn more.
My Happy Flo: Daily all natural, plant-based vitamins that support healthier hormones, reduce inflammation, & replenish key nutrients. I promise you this will change your life if you experience unhappy “times of the month.” I’m currently on my third month and all I have to say is no more migraines. Plus, the extra boost of energy is an added bonus! Click here to learn more.
Marimad Luxury Spa: Marimad Luxury Spa offers affordable, safe and painless treatments for people of all ages and ethnicities and was founded with one goal in mind, the wellbeing of their clients. Owned by one of the best and one who happens to be a dear friend of mine! Book your appointment today and tell her I sent you! Click here to learn more.
Gymwrap: A fitness sweatband developed using a patented revolutionary process that provides maximum sweat absorption. It is the unique blend of fabrics that allows heat to escape while letting cool air in and we all know how important this is for our hair! I love working out with mine! Click here to learn more.
Organically Bath & Beauty: Family owned, small business located in Texas offering a robust collection of vegan skincare for all skin types, all of which are handmade. Click here to learn more.
Black Girl Sunscreen: We all know how important sunscreen is for our skin. Black Girl Sunscreen is an SPF 30 lotion formulated for women of color. It dries completely clear and protects without leaving a white-cast on the skin. Protect your skin!! BGS is one of my personal faves! Click here to learn more.
Hot Head Thermal Care: Hot Head™ is the “original” flaxseed deep conditioning heat cap making it easy to deep condition at home with heat. I promise you it is the absolute best thing ever!! I use it every week! Click here to learn more.
Renewed Scents: Luxury inspired fragrances that are non-toxic, vegan, & cruelty free created to stimulate your senses and encourage self care. The packaging is absolutely beautiful too! Click here to learn more.
Lindwood Court Candles & Decor: All natural, small batch candles for the modern millennial. I purchased the SoHo at an outdoor festival one day and absolutely LOVED it! It has scents of Pineapple, Lavender, Bamboo, and Dark Musk! Divine!! Click here to learn more.
Of course there are SO many other brands, I could go on and on. If you’re looking for a new black-owned business to support you can start here!
