2025 Monthly Tips

• MARCH

  Monthly Observance: Nutrition Month
  During the month of March, people strive to better themselves by starting a healthy lifestyle that includes good nutrition and adequate physical activity. National Nutrition month is a great way to continue your SMART goals you set in the beginning of the year.

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

  A theme to this month’s nutrition is “Food Connects Us.” Food is a connecting factor for many of us, it connects cultures, families and friends. Sharing a meal is an opportunity to learn about where ingredients are sourced, preparation and who made it. Food helps create memories, value traditions, improve and impact health, and influence our relationships. Take a look at the National Nutrition website for more information. Another helpful tool is the MyPlate can help you to determine how many calories a day you need to maintain your current weight based on your age, sex, height, weight, and physical activity level. You can then click on the results to see recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level. It is important to remember to balance your healthy diet with physical activity. Adults need 150 minutes of physical activity each week, including aerobic activity and muscle-strengthening activity. This can be 30 minutes a day, five days a week. Be sure to always hydrate, hydration is key!

  National Sleep Awareness Week March 9th – 15th
  Is your sleep related to your mental health? Hint: There’s a BIG connection between sleep and  your emotional well-being.

  Sleep is critical to your overall health. While you sleep your mind and body undergo restorative processes, consolidating memories, processing emotions, cleansing toxins and recreating cells. Poor sleep can make one more irritable, lack in cognitive skills and attention spans, and make it harder to cope with daily stress. Adults who do not receive the recommended 7 to 9 hours, are more likely to experience mild or greater levels of depression. On the other hand, adults who may currently experience depression, may have their sleep impacted by their current state of mind.

  Utilize the recommendations below to help you improve your connection between sleep and mental health: 

  • Spend time in bright light, during the day, natural light or equivalent brightness.
  • Exercise regularly, aim for 30 minutes a day for 5 days a week, however try to not exercise 2 to 3 hours prior to falling asleep to help your body rest.
  • Eat healthy meals, and aim for consistent times day after day.
  • Work on wind-down time each night as part of your relaxation routine.
  • Control your surrounding environment, put down your devices an hour before bed, and sleep in a quiet, cool, dark room.
  • Avoid before bedtime: heavy meals, nicotine use, caffeine use, and alcohol.

  If you are still struggling with your sleep or mental health, it may be time to talk with a doctor, health coach or any other professional.

  World Obesity
  Recognition Day March 4, 2025
  The World Health Organization (WHO) has categorized obesity as a global epidemic. Humans across nations are experiencing weight gain at a rapid pace that is being considered as “globesity.” To be considered obese, a person’s BMI would need to be at 30 or exceed 30.  It is estimated by 2035: that 1.9 billion will be living with obesity, that is 1 in 4 people, almost 400 million children will be living with obesity, that is 1 in 5 children, 4 billion people will be living with overweight or obesity, and childhood obesity will increase 100% from 2020 to 2035. Looking at the projected upward trends and wondering what you can be doing to impact change?  Take a look at the root causes throughout society,  throughout a person who may be living with overweight or obesity.

  Biology: the body has built-in mechanisms to protect itself from starvation- this can make weight loss difficult

  Food: ultra processed foods are a major contributor to the rapid rise of obesity

  Genetic Risk: our genes account for about 40-70% of the likelihood of developing obesity

  Healthcare Access: lack of access to professional care

  Life Events: prenatal life, early adulthood, pregnancy, illnesses, and medications can influence weight gain

  Marketing: celebrities, commercials on the TV, advertisements, music and more create a complex relationship between food and health

  Mental Health: mental health disorders and medications can lead to weight gain

  Sleep: lack of sleep, hormonal shifts, and high levels of stress can affect your weight

  Stigma: how you or the world views you can have significant consequences

  How can you overcome all these obstacles? Sounds familiar- diet and exercise. Nutritional balance is the key to losing or maintaining a weight goal, along with adequate amounts of exercise.

• FEBRUARY

  American Heart Month
  Did you know? 1 in 5 adults die from cardiovascular disease under the age of 65.  February is the American Heart Month. Let this month allow you to show love to one of your vital organs. The heart acts as an electrical circuit board and communicates with the lungs in order to oxygenate the blood that circulates throughout your body. Ways to improve your cardiovascular health:

  • Get enough quality sleep: Try to aim for 7-9 hours of sleep a night. Go to bed around the same time and wake up at the same time. Avoid exercising 2-3 hours prior to sleeping to allow your body to adequately rest. Lastly, avoid caffeine and nicotine to promote quality sleep.
  • Eat better: create a heart healthy eating style for life. Read nutrition labels, pick up foods low in saturated fat, sodium and added sugars. Try a mix of lean cuts of meat, eat fish once or twice a week, and eat two or more meatless meals each week. Consider whole fruits, dried fruits, unsalted rice cakes, fat-free and low-fat options, or raw vegetables as a snack.
  • Maintain a healthy weight: Stay hydrated, choose healthy snack and food options, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous intensity exercise per week, and consider keeping a log throughout your day to track these healthy ways forward!
  • Be more active: Adults should spend at least 150 minutes each week doing physical activity. Sit less- try taking the stairs, park farther away, march in place or take a walk around the building. Not enough time in your day? Try starting with a lower goal, for example 10 minutes each day to increase your mobility and get that heart pumping!
  • Stop smoking: Select a quit date, talk with your healthcare provider about programs and products that can help you quit, join a support group and call 1-800-QUIT-NOW.
  • Control cholesterol: Eat a heart-healthy diet that is low in saturated fats, limit alcohol consumption, and combine diet, exercise and weight management solutions to help lower high blood cholesterol.
  • Manage blood sugar: Eat a diet rich in whole foods, monitor your carbohydrate intake, and talk to your healthcare provider on how often you should check your blood sugar levels.
  • Manage stress: Use relaxation techniques that combine breathing and focused attention to calm your mind and body, consider meditation, and try something different, for example take a yoga class. If you have an EAP available through your company this might be a great resource to tap in too!
  • Control blood pressure: Have your blood pressure checked each time you visit the doctors, monitor it at home with at home cuff, and track your numbers. If they are consistently increasing it would be recommended to contact your primary care physician.
  • Practice self-care and find support: Try to do at least one positive action for your heart health each day, stop putting off the appointments you’ve been meaning to make, ask friends and family to help meet your goals you set, and join an exercise class or weight management group to connect and start a new well-being journey!

  Your heart allows you to love others, take this month to reciprocate the love. Check out this 28-day Towards a Healthy Heart Calendar

  Random Acts of Kindness
  What is #RandomActsOfKindnessDay? A movement that was inspired by Anne Herbert in 1982 “Practice Random Acts of Kindness and Acts of Senseless Beauty.” Which ultimately led to the creation of the Random Acts of Kindness Foundation in 1995. It is a day where any individual can practice being kind to someone in their life and influence them on a positive level. This year the Random Acts of Kindness Day falls on February 17, 2024. The Foundation has created and inspired many ways to impact people at home, school and the workplace. Here are a few ways to create Kindness on this day:

  • Make muffins and take some to neighbors
  • Send a fun postcard in the mail
  • Order UberEats or DoorDash to surprise a loved one with a treat
  • Send flowers or candy for no reason
  • Ask someone how they are doing and really listen
  • Call a family member you haven’t spoken to in a while
  • Pick up trash in your neighborhood
  • Rake the leaves of a neighbor who isn’t able
  • Offer to babysit for new parents
  • Pay for coffee or a meal for someone in line with you
  • Leave a note for someone, no explanation is needed
  • Share words of encouragement, you never know who might need them
  • Mail a card
  • Express gratitude to someone who has helped you

  There are plenty more ways to enact kindness, what will you choose on February 17th? Check out this article HERE for 100+ random acts of kindness you can practice today!

  World Cancer Day
  United by Unique also known as World Cancer Day February 4th. Cancer… The word we all have a fear of in our lives, whether it’s directed towards yourself, your loved ones, peers or anyone in your life you may know. Cancer is more than a diagnosis, it’s a personal matter. Behind every diagnosis is a unique story filled with grief, pain, healing, suffering, love and more. The impact is not just to the health of the diagnosed person but also financially, mentally, emotionally, socially and more. World Cancer Day is launching a three-year campaign to share your unique story, impact change, and be united with the changes to come. How can you participate? Here are a few ways:

  • Participate in the Upside Down Challenge: flip a video or picture of yourself upside down. Start the sentence with “cancer turned my world upside down.” Post it to your social media platforms using #WorldCancerDay and #UnitedByUnique. Lastly tag @worldcancerday so they can see and share your work.
  • Use their toolkits and campaign materials to promote, and support those with cancer and let them know they matter!
  • Donations are applicable through their website.

  Every experience with cancer is unique and it will take all of us, united, to create a world where we look beyond the disease and see the person before anything else. This World Cancer Day, let’s unite together to rewrite the future of cancer care – one where the needs of people and communities come first!

   

• JANUARY

  Blood Donor Month

  Fact: Every two seconds someone in the U.S. needs blood or platelets. It is essential for surgeries, cancer treatment, chronic illness, traumatic injuries and more. 

  Fact: Red blood cells must be used within 42 days and platelets must be used within 5 days, they cannot be manufactured and can only come from volunteer donors. 

  Fact: The most universal and requested blood type to be donated is O negative.

  Fact: One donation can help save more than one life.    

  So why donate? To be a part of the process of saving someone’s life. Are you interested in donating? CLICK HERE to locate the nearest blood drive or center to you. This link also provides a helpful guide for first time donors, eligibility requirements for donating and more! 

  Resource Link

   

  New Years Resolutions

  New Year, Same Resolutions?  

  New Year’s Resolution week starts January 1st through January 7th. About 40% of Americans are going to set New Year’s Resolutions, however, come February the majority will not continue with them. Here are 7 ways to help you this year with your goals for 2024:

  • Goal setting is a marathon, not a sprint- start with SMART goals; specific, measurable, achievable, relevant, time-bound
  • Goals are tools, not to measure value- many people say “I want to lose 10 lbs” instead try “I want to invest in my health”
  • Be mindful of setting too many goals- focus on one or two
  • Be on your timeline, not social media’s- the only validation needed is yours
  • Remember your goals are your own
  • To move forward, let go of the past
  • Know that some of your best goals are the ones you never achieve

  Happy New Year Everyone!

   

  Mind-Body Wellness Day

  Take a moment for yourself on January 3rd to embrace the International Mind-body Wellness Day. January is known as a time to reset after the overwhelming holidays, time to recharge, and become aware of what you might need both physically and emotionally. This includes mindfulness, meditation, changes in diet, and/or spiritually- anything that personally helps you achieve balance and promotes your interconnection for mind, body and soul. 

  Here are some tips to embrace your day:

  • Start with something you enjoy that helps you relax, for example meditation, yoga, journaling, and more.
  • A good night’s sleep is especially important when you are trying to achieve balance with your mind and body. Restful sleep can reduce stress, improve mental clarity, and lower extreme daytime exhaustion the next day.
  • Additional ways to create balance are eating healthy, staying hydrated, and exercise daily (by doing something that you enjoy).

  It’s important to listen to both your body and mind and find what works best for you. Everyone may have different practices on how to achieve it, creating a mind-body connection is important and can contribute to our overall health and well-being.