August is National Wellness Month!

August is National Wellness Month, a time to put yourself first and practice self-care, reduce stress and focus on creating habits that will help you live a healthier life. These habits can be practiced well beyond August, but now is a great time to get started!

When you take conscious, mindful steps to create healthy habits – you’ll feel good. Research continues to show that certain things (you know what they are!) help us feel healthy, more energized and ready to have fun. The same habits also keep the urologic system working well now and into the future.

Did you know that chronic stress can cause pain in many places in your body, including your head, neck, shoulders and back? It can also cause tension in the pelvic floor, which can lead to pelvic pain. Taking steps to reduce the stress in your daily life can help reduce pain in your pelvic floor muscles and the rest of your body. 

Some stress-reducing steps include: 

Get good sleep. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. Remove electronic devices, such as TVs, computers and smart phones from the bedroom. Avoid large meals, caffeine, and alcohol before bedtime.

Move your body. Dance, walk, bike, swim – all of it helps your body function the way it’s supposed to. Experts say the best exercise for stress is the one you’re most likely to do. For example, if you enjoy group fitness, find a gym class or running club. If you want more alone time, walking is a good place to start. Some people find more intense exercises like running or aerobics help to reduce stress. Others find yoga is a great stress reducer. Use exercise as a chance to explore new places and have fun with friends. Exercise is not only vital for your heart, but it prevents disease, helps your body digest food better, helps you sleep, helps release stress and keeps your urologic system regular.

Try relaxation exercises. You can download an app that provides relaxation exercises, such as deep breathing or visualization. Or find an app that helps you practice mindfulness, a process of actively paying attention to the present moment.

Eat a healthy, balanced diet. A balanced diet can provide the energy you need to cope with stressful events. Have plenty of fruits and vegetables, lean protein, whole grains and low- or no-fat dairy. Limit foods with unhealthy fats, salt and added sugars. Keep an eye on how much caffeine you’re consuming – too much can raise your stress. Also, we sometimes eat without thinking, especially when summer foods look great. But we may not feel so great after we’re done. Think about what you put in your mouth and whether it offers your body good nutrients and fiber. You’ll feel more energized and “lighter” when you eat fresh (not-processed) foods, and when you’re mindful about your meals.

Drink refreshing drinks. Summer is a time where you may indulge in a sweet, refreshing cocktail, soda or iced tea more than other times of the year. At the same time, think about what your body needs. Water is – hands down – the most important drink to stay hydrated. Our bodies need about 8-10 cups of liquid to function well, with half of that being water. Not only will water help your urologic and cardiovascular system, it will help you maintain a healthy weight and make your skin look younger.

Drink alcohol only in moderation. Avoid using alcohol or other drugs to manage stress. If you choose to drink, drink only in moderation. This means one drink or less in a day for women or two drinks or less in a day for men.

Schedule fun activities or hobbies at least once a week. Get together with friends, garden, read, enjoy music, take a hike or cook a favorite recipe.

HAPPY WELLNESS MONTH!