wellness Archives - Robert Bruton | Flight Risk Studios llc

You can do several things daily to promote good mental health and wellness. Here are some of the best practices:

Practice mindfulness: This involves being present at the moment and paying attention to your thoughts, feelings, and surroundings without judgment. It can be done through meditation, deep breathing exercises, or simply taking a few minutes to focus on your senses.
Exercise: Regular exercise has been shown to improve mood, reduce stress and anxiety, and increase self-esteem. Even a short walk or stretching session can positively impact mental health.
Get enough sleep: Sleep is essential for good mental health. Aim for 7-9 hours of sleep each night and establish a regular sleep routine.
Connect with others: Social connections and supportive relationships are essential for mental health. Make time to connect with friends and family, join a club or group that interests you, or volunteer in your community.
Practice gratitude: Focusing on the positive things in your life and expressing gratitude can improve mood and overall well-being. Consider keeping a gratitude journal or taking time each day to reflect on what you are thankful for.
Take breaks: It’s important to rest and recharge throughout the day. This can include taking a short walk, listening to music, or engaging in a hobby you enjoy.
Seek professional help if needed: If you are experiencing persistent sadness, anxiety, or other mental health concerns, consider contacting a mental health professional for support and guidance.

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Getting started with a positive mental health wellness routine can be challenging, but prioritizing your mental health is worth the effort. Here are some steps to help you make it a part of your daily routine:

Identify your goals: What aspects of your mental health do you want to improve? Is it reducing stress, improving mood, or practicing self-care? Identify your goals and write them down.
Create a plan: Once you have identified your goals, create a plan that includes specific actions you can take to achieve them. For example, if your goal is to reduce stress, you may plan to practice meditation or deep breathing exercises for 10 minutes each day.
Start small: Trying to change too much too quickly can be overwhelming and challenging to sustain. Instead, start with one or two small changes you can easily incorporate into your daily routine. For example, you may start by taking a 5-minute break to stretch or take a short walk during the workday.
Set reminders: It can be easy to forget to prioritize mental health when busy. Set reminders on your phone or calendar to help you remember to practice your daily routine.
Find accountability: Having someone to hold you accountable can help you stick to your routine. Consider finding a friend or family member interested in prioritizing their mental health or joining a support group.
Celebrate progress: Celebrate small wins and progress towards your goals. This will help you stay motivated and reinforce positive habits.

Remember that everyone’s journey toward good mental health is unique; finding a routine that works best for you may take time. Be patient and kind to yourself as you explore different strategies and see what works for you.

Vitamin D plays an essential role in many areas of your health. It contributes to bone strength, heart health, and disease prevention. It also plays a vital role in the immune system.

One study found that insufficient levels of vitamin D3 have been reported in 36 percent of healthy adolescents and 57 percent of adults in the U.S. Other studies estimate that one billion people worldwide have insufficient vitamin D3 levels.

A significant challenge to overcome high rates of vitamin D deficiency is that it’s not easy to maintain sufficient levels of vitamin D with diet and lifestyle, according to Amy Myers, M.D.

Nicknamed the “sunshine vitamin,” the primary source of vitamin D is through sun exposure, which triggers a process on your skin that produces vitamin D.

However, busy lifestyles mean we’re spending fewer hours outside. On top of that, fear of skin cancer means wearing sunscreen during that limited sun exposure, which reduces the body’s ability to absorb vitamin D by more than 90 percent. Living farther north, where you receive fewer direct sun rays, or having darker skin, which consumes less sunlight, further reduces your ability to produce vitamin D.

Not many foods are naturally rich in vitamin D. These foods include salmon, fish liver oil, organ meat, such as the beef liver and egg yolks.

Vitamin D works as a kind of light switch in your body, turning on or off genes and processes that your body needs to maintain health. Active vitamin D is sent to many different areas of your body, including your bones, intestines, colon, brain, and immune cells, which all have vitamin D receptors, according to Meyers. The active vitamin D binds to these receptors and promotes vitamin D responsive genes, essentially turning them on.

Adequate levels of Vitamin D reduce your risk of infectious disease by strengthening your natural immune system, according to Myers. Vitamin D turns on essential peptides in your immune system that trigger a strong anti-microbial response, allowing you to quickly and effectively fight off invaders before they can develop into a full-blown infection.

If you decide to take a vitamin D supplement, it should be vitamin D3, the form of the vitamin that is most beneficial to your body. Also, because vitamin D is fat-soluble, it should be taken with a meal for better absorption.

According to a report from WebMD, one study proved that people who take their vitamin D supplement with the most substantial meal of the day get as much as 50 percent better absorption.

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