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The Counseling Center

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Men’s Health; Heith’s Health Tips

Heith Gray, Health & Wellness Coach, The Counseling Center

Preventative Health Care, Go to your doctor on a regular basis!

Regular check-ups can help find potential health issues prior to them becoming a problem. When you see your doctor regularly, they are able to detect health conditions or diseases early. Early detection will give you the best chance for getting the right treatment quickly. By getting the correct health services, screenings, and treatment you are taking important steps toward living a longer, healthier life.

The benefits of regular check-ups include:
-Reduce your risk of getting sick
-Detect potentially life-threatening health conditions or diseases early
-Increase chances for treatment and cure
-Limit risk of complications by closely monitoring existing conditions
-Increase lifespan and improve health
-Reduce healthcare costs over time by avoiding costly medical services

Prioritize Sleep, Sleep is more important than you think!

33% of Americans get less than 7 hours of sleep a night. Poor sleep habits can be detrimental to your overall health. Lack of sleep and poor sleep quality can put you at risk for weight gain, obesity, hypertension and cardiovascular disease, to name a few.

Here is a few tips to help out:
-Adhere to a regular wake and sleep pattern 7 days a week
-Avoid napping during the day as it can cause disturbances in your regular sleep pattern
-Associate your bed with sleep. Not for tv, or snacking, or even reading
-Establish a regular bedtime routine. Avoid conversations, or activities that may cause emotional upset. As best as you can, attempt to leave all problems and worries behind when laying in bed
-Make sure your sleeping environment is calm and relaxing. Not too hot, not too cold. Comfortable bed. Minimal lighting.
-Stay away from stimulants, such as caffeine, during the 2nd half of your day
-Avoid having large meals close to bedtime. Large heavy meals can cause sleep disruption. A small snack is acceptable

Movement, Move at least 30 minutes a day!

Most of us live a pretty sedentary lifestyle. Not because we’re lazy, but mostly because our jobs and to an extent our lifestyles do not require a large amount of physical activity. We might sit at a desk for 5 hours a day, then sit on our couch for another 3. This can be rather costly to our overall health in the long run.

The good news is, we don’t have to go run a marathon, or lift 5000lbs to get healthier. Just move for 30 minutes. Park at the end of the parking lot when you get groceries and walk a little further. Take the stairs instead of the elevator. Go outside and take a long walk. Join a staff CrossFit class 😉.

Here are a few of the benefits of just moving for 30 minutes a day:
-Improved heart health (reduced risk of stroke, cardiovascular disease, diabetes)
-Weight loss (making the choice to add extra movement will increase caloric burn)
-Mood Boost (when you do something intentionally to improve your health, your sense of well-being automatically improves, and then leads to better choices throughout your day
-Energy (extra movement increases metabolism, which increases energy)
-Self Confidence (moving throughout your day gives you a goal, it can easily turn a day of feeling sorry for yourself into a day of being proud of yourself and being confident)

Brain Break, Give your brain a break!

Our brains are being used constantly and we struggle to rest them and give them a much deserved break from our chaotic lives. But, it is vitally important to your overall health to let your brain relax.

Here are some ways to give that brain a break:

Put the phone down. Always looking at your phone can add so much stress. Even if it seems like a minimal task, such as looking at facebook or Instagram, your brain is working hard to process everything your eyes are seeing. When you look at something and don’t even try to read it, your brain in the background took that in and attempted to process it.

Leave work at work. This is extremely hard, (and sometimes impossible) especially for my TCC friends. But, to the best of your ability, when you clock out, leave work at the time clock. Taking your worries and stresses home everyday will lead to being overstressed, poor health, and overall unhappiness at work, and no one wants that.

Meditate. I know some people may find that odd, or pointless. However, taking a few minutes at the end of your day to close your eyes, turn on some soothing music or sounds, and focus on your breathing and let your mind go, can dramatically improve your overall health, and brain function.

Positive Affirmation, Tell you how awesome you are!

No, you don’t have to stand in the mirror and tell yourself that you’re great and it’s going to be a good day. But, you do need to take time to appreciate you! We as human beings are always focusing on our shortcomings, and things we didn’t do correctly. THINK ABOUT IT!!! YOU ARE AWESOME! I don’t care who you are, what you’ve done, or where you are from. You my friend are still standing today, after all that has knocked you down or attempted to knock you down, you have gotten back up and kept moving forward. Life is not easy, yet here you are, every single day, waking up and taking on that day. Be proud, be confident, understand that you are here for a reason, for a purpose, and it is no accident that you are where you are today.

I’ll leave you with one of my favorite quotes from one of my favorites, Rocky Balboa:

>“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”

I encourage you to follow us on Facebook and Instagram as we continue to share our thoughts and practices in the business of Mental Healthcare. If you or someone you love is in need of behavioral treatment of any kind–reach us at 740.354.6685 or 24/7 on the Crisis Hotline 740.354.1010.

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The Counseling Center is the region’s leader in behavioral healthcare. Our licensed behavioral and primary healthcare providers employ advanced treatments to help our patients achieve long-term mental and physical health goals. We are leading the way in shaping positive outcomes for mental health, substance use disorder, physical health, and recovery housing.

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