Jump Back In Action
School has started for not just the kids, but for parents. In some ways it is easier for parents when kids are at school; in other ways it is not because the schedule of school-work-life is jam packed with event after event. Overwhelmed and not taking care of your health? If you find yourself getting into the “no exercise, eat late, poor sleep routine”, it is time to reassess and redirect your energy to your health.
Here are some steps to get you back on track. It’s not about finding more time necessarily, it is more about finding those small windows of time and being strategic and deliberate about taking care of your health. Remember, if you can’t physically do the activities you need to do to live your life, then that isn’t living.
If you are not exercising, look at times in your day where you could put in a 10 to 20 minute workout. Say you only have 10 minutes at one of your child’s soccer practice. You could go on speed walk, do some strengthening exercises against body weight, or find a gym near the practice. We do find if you put exercise first thing in your morning activities, you have a better likelihood of getting that training session in.
Start looking at what time you are going to bed. If you are going to bed at midnight and rising at 0500 hrs, that is simply not enough time to rest your brain and body. Remember the hours before midnight are more important for your brain than the hours after. Follow this checklist when trying to get to bed on time:
a. Is your device on a different floor; if not make a habit of putting it on a different floor; DO NOT SLEEP WITH YOUR MOBILE DEVICE! Get a battery powered alarm clock (this applies to fitbit sleep devices too).
b. No TV or Netflix right before you go to bed; your brain will be on overcharge and unable to get proper rest.
c. If trying to get to bed earlier and having a hard time, drop back the time you fall asleep by 30 minutes every 2 weeks until you get to the desired sleep time. Sleep for the brain and body is critical for long term functional health during the day.
Stick to a meal plan during your work week. What does that look like? We know based off of clinical research that with unrested, tired brains, patients typically overeat – especially at night. If you have a sweet craving after dinner, try to drink a glass of water and do the following:
a. Avoid sweets at night to help balance out your cortisol patterns at night; if you eat sugar or heavy carbohydrates at night your brain might have a hard time winding down from the day
b. Eat some protein and vegetables at dinner time; if you are still having food cravings increase your protein intake.
c. Slow down your eating. The first step to digestion is chewing. When we have busy schedules, we often eat fast. Slowing this process down will allow you to begin the digestion process and curb food cravings.
ABOUT THE AUTHOR
My name is Dr. Susan Clark, I am a licensed Chiropractor with a sports background. My niche is sports performance to include medically engineered products to get patients up and moving. Products we have designed are based on real cadaver and chronic patient injury patterns over the last 12 years.