This Is How Healthy People Start Their Day: 10 Quick Tips

When it comes to health, it seems like the early birds get the better end of the deal. After all, its old news that breakfast is the most important meal of the day, helping with everything from metabolism and energy levels to memory and concentration, and heart health. That’s enough to make just about anyone want to get up extra early to make all those delicious breakfast ideas you see on Pinterest.

Like we said, it’s almost enough to get us up early, but not quite. When in doubt, the snooze button usually wins. So does all this mean that you’re doomed if you’re more of a night owl? No…But we’re not saying that those first few minutes you’re awake aren’t crucial, either. Whether you like it or not, how you start your day influences how the rest of it unfolds. Don’t believe us? Try getting up a little earlier tomorrow—no 5 a.m. wake-up-calls necessary—and put these life-changing tips to the test. We promise you—and your health—won’t regret it.

1.    No alarm. Unless you’re one of those people who can wake-up naturally—and before 10 a.m.—but for most of us some type of wake-up call is essential. But instead of the horrible beeping of the typical alarm clock, opt for music or radio to wake you up. You know your fav song will get you pumped up to start the day!

2.    Get up.Now this seems like an obvious one, but most of us don’t do this—at least not for several minutes anyway. Instead you may opt to lay in bed and look through your phone (we all do it). This is a big no-no, though, as starting your day this way has been shown to increase feelings of anxiety and unhappiness.

3.    Or stay in bed a little longer. But make it intentional. If you just have to stay in bed for a few extra minutes, try doing some stretching, deep breathing or bed yoga (hint: child’s pose and hamstring stretch are bed-friendly). Even just doing a few stretches can help to get your blood flowing, while relieving tension.

4.    Grab some water. Even if your preferred drink to start the day is coffee or another caffeinated beverage, water shouldn’t be skipped. Not only are you dehydrated from going 6+ hours without fluids, but water helps to get your metabolism going and rehydrates your skin.

5.    Get some sunshine. Or at least keep your blinds partially open. Not only is sunlight refreshing and calming, it can also aid in the waking-up process. In fact, sunlight is one of the key ways your brain knows to decrease melatonin, while increasing adrenaline.

6.    Smell something energizing. In addition to the delicious scent of fresh coffee brewing, spark your senses with a fresh, invigorating scent. A great way to do this is with your face wash. Not only is rinsing off any pore-clogging bacteria a good thing (thanks, pillow case!), but a citrus-scented wash will energize you. Look for lemon, orange and grapefruit scents.

7.    Look at your calendar. Now before you start the getting-dressed process, take a quick peek at your calendar to see what lies ahead. For instance, if you have a big meeting with leadership, maybe you’ll opt for heals instead of flats. Or maybe your daughter has a soccer game and you’ll definitely want to remember to bring a jacket and sneakers to watch comfortably.

8.    Prepare for a fashion emergency. On the same note, there are those mornings when you feel like absolutely nothing looks good (maybe it was the extra slice of pizza last night). Where did all those cute blouses go? Well, in the event of a fashion emergency like this, don’t waste 30 minutes trying on different outfit options. Instead, reach for that go-to dress or top-bottom combo that you can always count on to look good. Are you taking a mental inventory of your closet as we speak?

9.    Be inspired. If you’re not super jazzed about heading into the office or doing a bunch of errands for the day, we don’t blame you. The struggle is real. So to help overcome feelings of dullness, start your day with an inspiring quote or a personal mantra. This will help to spark your motivation and determination when enthusiasm may be in short supply. After all, you are pretty amazing!

10.  Stay organized. It’s finally time to head out the door and get the day started, but now you can’t find your sunglasses. And your son doesn’t know where his lunchbox is. To avoid stressors like these, pick out spots for each member of the family and remember to put your stuff there each day when you get home. This will ensure that you don’t forget anything or lose it to the junk drawer.

Good morning, health!

So, you’ve tried these simple, healthy tips and your mornings still aren’t getting the job done? It may be time to call in the experts. After all, it isn’t just your a.m. routine that can influence how you feel. For instance, sleep disorders, thyroid conditions, allergies and more, can make you feel like you’re dragging through the day.

That’s why Gwinnett Medical Group Primary Care is prepared to help. With knowledgeable experts, an extensive range of services and resources, and convenient locations, you can receive customized care for all of your unique health needs.
 

If You’re Feeling Exhausted (Even After Sleeping A Full Night)—Here’s Why

You know it’s going to be a good day when you wake up feeling refreshed after a sound night’s sleep. After all, there’s no greater feeling than finally dozing off after a long day or week. So, why is it that despite getting 7+ hours of solid shut eye, the afternoon hours still hit you like a ton of bricks?

The simple answer is—it’s complicated. That’s because everything from your pre-sleep routine and undiagnosed sleep disorders to the way you wake-up and your daily habits, all impact your energy levels (or lack thereof).

So, assuming you already know that looking at your phone right before bed is a no-no, let’s focus on some of the other common culprits causing your on-going energy struggles:

   1. You’re not actually sleeping soundly. Now you think you’d know it if you had a sleep disorder—right? Well, turns out that 95% of the 70 million Americans with a sleep disorder are undiagnosed. And that’s because many sleep disorders have subtle symptoms and it’s hard to notice them while you’re asleep.

And it may not be a disorder that’s to blame for your interrupted sleep. If you share the bed with another person (or pet) anytime they move, it’ll likely disrupt your snoozing. 

   2. You’re not waking up the right way. While sleeping, your brain goes through several different stages: non-rapid eye movement, slow wave sleep and rapid eye movement (aka: the deep, dream-filled stage of sleep). And if you wake-up mid cycle, this could leave you feeling moody, stressed and drained; otherwise known as sleep inertia.

   3.  You don’t drink enough water. Dehydration can leave even the most well-rested person feeling fatigued. That’s because a lack of fluids leads to lower blood pressure, which slows the all-important process of getting oxygen to the brain. If you’re not drinking at least 6 to 8 glasses of water (or water-based drinks), expect to be yawning.

   4. You have a vitamin or mineral deficiency. Your body relies on vitamins and minerals to do pretty much everything. Whether it’s healing a wound or supplying energy, vitamins and minerals are essential. So, if your body struggles to get one or more of these key nutrients, you’ll more than likely experience fatigue:

·         Iron

·         Magnesium

·         Potassium

·         Vitamin B12

·         Folic acid

      5. You’re not getting enough activity. Workdays are actually the perfect recipe for tiredness. If you take sitting for hours on end and you add eye strain from staring at a computer screen and mental fatigue from going nonstop, it’s no wonder you feel completely drained at the end of the day.

   6. You have CFS. Also known as chronic fatigue syndrome, this condition is characterized by profound tiredness, which can come on suddenly and last for years. Unfortunately, women are nearly 4 times as likely to suffer from CFS and experts are still unsure of what causes this condition.

Put your energy issues to rest. It’s finally time to answer the question you’ve all been wondering—what’s the secret to feeling well rested? Considering that everything from thyroid issues and diabetes to diet and medications can play a role, it’s hard to say.

Overall, it comes down to better understanding your unique health needs. That’s why Gwinnett Medical Group Primary Care offers an extensive array of services tailored to suit your personal health needs.

Are You Wearing the Right Thing to Bed?

Are Santa's Health Habits Naughty Or Nice?

Your Survival Guide For Holiday Parties

With the countdown to Christmas officially underway, your only focus should be on having fun. Holiday cheer comes in all shapes and sizes. For some, this may mean doing some last minute shopping, traveling to see friends and family or attending that annual holiday party. Oh—and who can forget baking some cookies, too?

And with only a few days to go until the big 2-5 (can you believe it’s already here?) it’s hard to keep all that seasonal stress under wraps. That’s why we’ve created a Santa-approved survival guide to help make all of your upcoming holiday parties the best—and healthiest—yet.

Crunch your calories. Before heading to the party, which likely has some irresistible treats, help yourself to some healthy helpings of lean protein, whole grains and fresh produce. Maybe those freshly-baked treats won’t look so delicious with a full tummy—right?

Make a plan. And stick to it. Before heading to a party, decide what foods you’re willing to splurge on—whatever you think you’ll enjoy the most—and avoid those other high-calorie treats. By deciding on the splurge upfront, you’ll be able to savor every bite.

Be the life of the party. And we’re not talking about having an extra glass of eggnog. Instead, focus on socializing and talking up a storm with everyone you can. After all, it’s hard to eat nonstop when you’re busy talking. And, if you hear your favorite carol playing, a little dancing can burn extra calories.

Take a load off. While it’s great to be up and moving around during the party, you’ll want to be sure to wear comfortable, supportive shoes. Take advantage of sitting when you can and try this simple foot stretch: Raise, point and curl your toes throughout the night.

Give yourself a timeout. There’s no denying that catching up with family and friends can be delightful, but it can also be exhausting. To avoid festivity fatigue, give yourself a break. This may mean stepping outdoors for some fresh air, going on a short walk or offering to help the host with something so you’ll be occupied.

Avoid holiday road hazards. While snow may not be in the forecast, safety should still be a top priority while you’re driving. Between dense traffic, distracted drivers and chilly weather, you’ll want to be sure you’re prepared. Make sure that seatbelts are fastened; your vehicle is cleared off (if there is frost or winter weather) and that you stay alert.

Get some sleep for goodness sake. Staying well-rested isn’t just important for heart health, concentration, mood and digestion, it will also help you look and feel your best for all of the festivities.

Have peace of mind. To keep you focused on the things that really matter this holiday season ChoiceOne Urgent Care is available seven days a week, from 8 a.m. to 8 p.m. (holiday hours may vary). Whether it’s an allergic reaction, a broken bone or a flu bug, the experts at ChoiceOne keep the health of you and your family as their top priority.