Healthy Habit Journal

  • Home
  • Healthy Habit Journal

Healthy Habit Journal Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Healthy Habit Journal, Health & Wellness Website, .

There’s no magical “one size fits all” remedy to being sick, but there are many great ways to improve immune function:- ...
01/03/2021

There’s no magical “one size fits all” remedy to being sick, but there are many great ways to improve immune function:

- eat a balanced diet
- take supplements
- avoid cigarette smoke
- sleep 7-9 hours
- relax
- stay hydrated

Maintaining a strong immune system starts with basic hygiene. It’s important to wash your hands regularly, sanitize surfaces, and wear a mask. Keystone habits like staying hydrated, getting enough sleep, eating a balanced diet, and managing stress are also great ways to boost your overall immune system. Adding these habits into your routine can help you maintain strong defenses—no matter the season.

While a variety of foods are considered immune-supporting, this section focuses on the ginger root. Let's dive into the ...
28/02/2021

While a variety of foods are considered immune-supporting, this section focuses on the ginger root. Let's dive into the details of how ginger positively impacts the body.

What is ginger?
"Ginger" refers to the thick root, also called a rhizome, of the Zingiber officinale plant. The plant is most likely native to Southeastern Asia. For many years, it's been used as a food, spice, flavoring, and form of traditional medicine.

Chemically, gingerol is similar to capsaicin, the compound that gives chili peppers their spiciness. Generally, fresh ginger is spicier than cooked ginger because of the way heat affects gingerol. Researchers believe that gingerol could also be the compound responsible for many of ginger's health benefits.

How does ginger support the immune system?
Ginger primarily supports the human immune system by acting as an antioxidant and anti-inflammatory.

Antioxidant
When cells in the human body use oxygen, they create byproducts called free radicals. In small amounts, free radicals are neutral or even positive in how they affect the body. Problems begin when the body becomes overloaded with free radicals and experiences oxidative stress.

Antioxidants are thought to essentially “turn off” free radicals, neutralizing their negative impact and restoring balance in the body. Ginger appears to be teeming with these powerful antioxidants. One research team was able to isolate over 50 individual antioxidants within ginger.

Anti-inflammatory
When the human immune system recognizes that a potentially damaging microbe is trying to colonize part of the body, it begins an attack. Inflammation is part of this immune response process.

In small doses, inflammation is good. You develop a fever due to inflammation to help fight an infection. The skin around a wound becomes red and swollen due to inflammation. These are protective measures. In a healthy body, this inflammation only lasts a short time, until the threat has passed.

Many people experience low-grade chronic inflammation much of the time, however. When inflammation occurs for too long, it's no longer protective. Instead, it can weaken the immune system and lead to further infection and disease. Ginger and other spices have been shown to play a role in fighting this chronic inflammation. Many people may sip a cup of ginger tea or suck on a ginger candy to help with inflammation and ease their symptoms.

Final thoughts: Because of its antioxidant and anti-inflammatory properties, ginger supports the human immune system. Since most people experience little to no side effects from ginger, this spicy root is worth adding to your diet if you're looking for something to strengthen your wellness routine.

The ketogenic diet (or “keto diet”) is one of the fastest-growing diet trends of the past decade. And while the approach...
24/02/2021

The ketogenic diet (or “keto diet”) is one of the fastest-growing diet trends of the past decade. And while the approach can be helpful for some (and may be an effective treatment for certain conditions like severe epilepsy), it also can make adherents feel awful—often because of a little-known electrolyte imbalance.

What electrolytes do you need on a keto diet?
No matter what diet you are on, your body needs a balanced mix of several different minerals to be healthy. They include:

- Magnesium plays an important role in more than 300 enzymatic systems within your body. Nerve function, energy production, protein synthesis, blood pressure regulation, and blood sugar control can all be affected by a magnesium electrolyte imbalance.

- Calcium is the most abundant mineral in your body, and vital to much more than bone health. Things like vascular contraction and vasodilation, which affect the flow of blood throughout the body, will be impacted when you have too little calcium. A prolonged calcium deficiency can lead to a number of health issues, including dental problems, cataracts, and osteoporosis.

- Sodium plays a massively important role within the body, influencing fluid levels, blood pressure, and muscle contractions, just to name a few.

- Lastly, you may know potassium best by its presence in food sources like bananas. But you could think of potassium as the “yin” to sodium’s “yang.” This mineral works in conjunction with sodium on many of the same bodily functions. In fact, increasing potassium can help flush out excess sodium, which is why doctors often recommend hypertension patients up their potassium intake. Potassium also helps curb or lessen the severity and duration of muscle cramps.

Think of Zinc as the gatekeeper of your immune system, and Zinc homeostasis is the proper term for when your body reache...
20/02/2021

Think of Zinc as the gatekeeper of your immune system, and Zinc homeostasis is the proper term for when your body reaches the “sweet spot” of Zinc, supporting immune health.

When this happens, it means two things for immunity:

- Balanced immune cell numbers and functions.
- Balance between tolerance and defense mechanisms.

Essentially, the two zinc homeostasis results above reflect how proper zinc intake is essential for a functioning immune system.

Zinc in your routine
Men require around 11mg of Zinc per day, while the daily recommended dose for women is around 8mg. In some cases, people with Zinc deficiencies can increase their daily intake over the average 8-11mg per day mark.

Just like anything in your diet, it’s important that you don’t overdo it. Generally, it's recommended that people stay away from dosages of around 40mg per day. That dosage range can produce negative effects in users that include anemia and weakening of the bones. All in all, Zinc dosages should not exceed 25mg per day. While Zinc deficiency is a condition that always needs to be addressed, it’s fairly rare in countries such as the United States as Americans tend to source enough of the element through their diet.

When we think about Zinc, it’s helpful to imagine this chemical element acting as a gatekeeper for our immune system. For Zinc to perform its job as a gatekeeper of immune function, the proper balance of this chemical element has to be achieved within the body.

How are habits formed?There are three staged components involved in making a habit: cue, routine, and reward—this is oft...
16/02/2021

How are habits formed?
There are three staged components involved in making a habit: cue, routine, and reward—this is often referred to as the “habit loop.” The “cue” triggers your brain to let the behavior unfold, basically pushing you to do something in the pursuit of a result. The “routine” is the behavior itself, and the “reward” is whatever result you get out of following that habit—whether it’s just to satisfy your taste buds or that minty freshness after brushing your teeth.

How do I break up with my bad habits?
We’ve listed some below to help you get started:

Find new ways to destress yourself – as humans, when we’re stressed, we tend to do things that we wouldn’t do otherwise. Find new ways to focus on you and ground yourself through morning walks, meditations, or even a minute of deep breathing.

Keep an eye out for your triggers – Look out, recognize, and acknowledge what triggers the habit you’re trying to break. Is it stress? Is it a certain day of the week? Too many work meetings? While we might give into our cravings or old habits, the first step is always acknowledging what gets us there.

Replacing the bad habits with good ones – Flip the script and look for a creative solution or new habit you can replace your bad or unwanted ones with, especially if it can create the same feeling in your brain (read more about good habits here).

Examine the reward – Look at the end result and think through the feeling you get with your unwanted habit. If replacing it with something else, list out all the positive rewards of the new habit. You may find that the rewards of the new habit outweigh the fleeting dopamine “high” of the habit you’re trying to break.

Stay steady and patient – Be kind to yourself! This kind of work takes time, and it’s always good to make sure to follow new habits slowly and regularly, building it into a ritual that leaves you fulfilled and satisfied.

Whether we want to believe it or not, we were all made to be morning people. We are genetically programmed to sleep duri...
12/02/2021

Whether we want to believe it or not, we were all made to be morning people. We are genetically programmed to sleep during the night, when it's dark, and wake up when the light starts to come through. Here are some things you can do to get yourself in that state of mind and stop thinking of the alarm clock going off in the morning like it's the worst thing:

- Think about the benefits of waking up early
- Go to bed earlier
- Don't make a sudden transition
- Get out of bed straight away
- Rethink your morning routine
- Change your pre-sleep routine (remove phone)
- Decide WHY you want to wake up earlier
- Commit

How long does it take to form a habit?If you’ve ever tried to start and stick with a new habit, there’s a good chance yo...
08/02/2021

How long does it take to form a habit?
If you’ve ever tried to start and stick with a new habit, there’s a good chance you’ve heard that it’ll take you 21 days to build it into your routine. Is there any truth to this statement, though? Is it a myth or fact that it takes 21 days to form a habit?

According to a formal study conducted by researchers at the University College of London, it takes more than three times as long as we’ve been led to believe. On average, it’ll take about 66 days for you to establish a new habit. In the context of this study, a habit was considered established when it felt automatic for the participants.

It’s important to note that, even though 66 days was the average, there was also a lot of variation among study participants. For example, one participant reported that their habit felt automatic after just 18 days. Another didn’t get there until the 84th (final) day of the study.

The Habit Loop
The more you know about the way habits are formed, the easier it is to actually create long-lasting ones in your own life. James Clear’s “habit loop” framework is an easy one to understand, and it helps to illustrate the way our brains work when it comes to forming new habits. The Habit Loop is broken down into these four steps:

Cue: Something that signals to the brain that a reward is possible
Craving: The desire for a reward
Response: The actual habit you hope to implement
Reward: The satisfaction of the craving

Keep the loop listed above in mind as you start making plans and setting goals. It will help you to get off on the right foot and increase your chances of seeing progress throughout the new year!

You've likely recognized wellness before, in others. Maybe a sparkle in a friend's eye, bounce in their step, or glow to...
04/02/2021

You've likely recognized wellness before, in others. Maybe a sparkle in a friend's eye, bounce in their step, or glow to their skin prompted you to say, "You look well!"

But, what exactly is wellness?

The illness-wellness continuum
In 1972, Travis conceptualized the "Illness-Wellness Continuum". This image features a double-sided arrow. On the left end of the continuum lies illness, and on the right end lies wellness. Travis used the Illness-Wellness Continuum to illustrate his belief that wellness is ever-changing, not static. Throughout our lives, we each move along the continuum.

On the continuum, a lack of illness symptoms is not wellness, but the centerpoint, labeled "neutral." The purpose of most healthcare is to move people experiencing illness toward this neutral place in which they no longer have symptoms. Wellness involves moving beyond neutral, to a point at which a person is happy, healthy, and thriving.

You might be thinking, "That sounds great. So how do I move toward the wellness end of the continuum?!"

Dimensions of wellness
In 1976, physician Bill Hettler developed the six dimensions of wellness. The dimensions built on the concept of wellness as something positive rather than a lack of illness. Later, others added onto Hettler's idea. Now, there are eight commonly recognized dimensions of wellness:

- Physical
- Intellectual
- Emotional
- Social
- Spiritual
- Vocational/Occupational
- Financial
- Environmental

Once you recognize the dimensions in which you could use some work, you can identify the lifestyle changes that will promote greater wellness in your life. Take some time to reflect on the dimensions of wellness to determine what wellness means to you. Ask yourself how you could make improvements to your life in each area, with no goal in mind beyond your own well-being.

What is a routine?According to the Merriam-Webster dictionary, a routine is a “habitual or mechanical performance of an ...
01/02/2021

What is a routine?
According to the Merriam-Webster dictionary, a routine is a “habitual or mechanical performance of an established procedure”. Even if you don’t consider yourself to be a particularly structured person, there’s a good chance you have at least a couple of routines in your life.

Why are routines important?
Despite the fact that we all follow routines (at least to a certain extent), some people are still more comfortable with routines than others. If you’re part of the group of people who don’t love routine, you might change your mind when you learn more about the benefits they can provide. Here are some of the top reasons why it’s important to establish some solid routines in your life:

- Reduced Stress
- Better Sleep
- Healthier Habits
- Better Time Management and Productivity

The science
What’s happening in our brains when we’re trying to establish a routine, though? A lot, actually. Stated below are some highlights from the research conducted by Charles Duhigg, a journalist and author of one of the top books on habit change:

- “Chunking” occurs when the brain converts a series of actions into a routine that happens automatically
- Chunking is at the root of any new habit
- Habits occur because our brain constantly looks for ways to save effort and work more efficiently
- When we have healthy routines and habits in place and our brain works more efficiently, we have more bandwidth to handle new challenges and aren’t bogged down by basic behaviors

Research shows that it takes an average of 66 days to form a habit. However, there’s a lot of variability associated with that number. It depends on a lot of factors, including the complexity of the routine the individual is trying to create.

Tips for building a routine
Have you tried unsuccessfully to establish new routines in the past? If so, here are some tips that can help you flip the script this time around:

- Decide what you want to accomplish
- Identify your motivation
- Make a list
- Add just one thing
- Set Reminders
- Make it enjoyable
- Add another step

Whether you want to create a routine around better eating habits, exercise, sleep, hygiene, or something else entirely, keep the tips listed above in mind. Follow them and you’ll be on your way to more structure and stability before you know it!

"Success is the sum of small efforts repeated day in and day out."
20/01/2021

"Success is the sum of small efforts repeated day in and day out."

"Motivation is what gets you started. Habit is what keeps you going."
20/01/2021

"Motivation is what gets you started. Habit is what keeps you going."

"Habit is the intersection of knowledge, skill, and desire."
20/01/2021

"Habit is the intersection of knowledge, skill, and desire."

Address


Website

Alerts

Be the first to know and let us send you an email when Healthy Habit Journal posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share