NEWSTART

Exercise can help your mental and physical health become better. 

Among the many benefits of exercise, better mental health is crucial. Sometimes exercise can seem like another chore, and you may not have the motivation to add it to your routine every day. What if our perspective to exercise sounds like playing with our children in the park, planting a garden in our backyard, taking our dog for a walk, and dancing to our best beats. Exercise can be fun, and the benefits include better sleep, better mood, better immunity from disease, and much more!

How much water do I need a day? 

Age              Daily Intake

1-3yrs            4 cups, or 32oz

4-8yrs            5 cups, or 40oz

9-13yrs          7-8 cups, or 56-64oz

14-18yrs        8-11 cups, or 64-88oz

Men 19+        13 cups, or 104oz

Women 19+   9 cups, or 7oz

Pregnant women     10 cups, or 80 oz

Breastfeeding women   13 cups, or 104 oz

Some of the benefits of having sufficient hydration every day include carrying nutrients and oxygen to your cells; flushing bacteria from your bladder; aiding digestion; preventing constipation; normalizing blood pressure; stabilizing the heartbeat; and cushioning joints. 

Researchers have estimated the duration of solar radiation exposure required to obtain the recommended doses of vit D. While in spring and summer 10 to 20 minutes in the sun are enough, in the winter months almost two hours would be needed. Therefore, for much of the population it is difficult to achieve the optimal values - source: Science Daily. 

Benefits of Vit D

1. Boosts immune function
2. Enhances calcium absorption
3. Boosts mood and reverses depression
4. Improves energy level
5. Destroys bacteria and virus and fights infections like cold, flu, pneumonia etc.
6. Improves bone health and muscle strength
7. Speeds wound healing
8. Lowers blood pressure
9. Regulates diabetes
10. Helps to maintain cell growth
11. Prevents and fights cancer
12. Aids in healthy weight management
13. May improve fertility in men and women
14. May reduce the risk of developing autoimmune diseases, osteoporosis, cardiovascular diseases, Alzheimer, periodontal disease, pre-enclampsia in pregnant women
15. Lowers inflammation

Sleep expert Mattew Walker states that healthy sleep is determined by the quality, quantity, regularity, and timing of the sleep. Sleep hygiene is setting a conducive environment for sleeping in the night. Good sleep hygiene constitutes a consistent sleep schedule, following a bedtime routine, forming healthy habits, and optimizing your bedroom for sleep. (source: www.sleepfoundation.org)

In essence, the quality and consistency of our sleep plays a huge role in our physical and mental health.

Faith and mental health are not antithetical to each other; in fact, they are complimentary. After all, if mental health is health, that includes our whole health - our physical health, our mental health, and our spiritual health. 

Faith can help us in many ways that traditional treatments can't. 

Of the 93 observational studies, two-thirds found lower rates of depressive disorder with fewer depressive symptoms in persons who were more religious. In 34 studies that did not find a similar relationship, only 4 found that being religious was associated with more depression. Of 22 longitudinal studies, 15 found that greater religiousness predicted mild symptoms and faster remission at follow-up. (source: www.psychiatrictimes.com)

In summary, if you or someone that you know is having a hard time coping with life stressors and anxiety, know that help is there. 

NEWSTART is a simple acronym that lays the foundation for a wholesome lifestyle.