Our digital devices make us more connected than ever. However, the amount of time and frequency with which we’re using them may be causing more health issues than we realize.

WHY IT MATTERS

“There’s no denying that technology is convenient – indeed that is the whole point of it. It is far easier to keep in touch, to plan things ahead, and to multi-task with the help of it. But this almost complete reliance on technology is also making us suffer by introducing changes in our brain and body functions.” – Jim Kwik

It’s true. Our reliance on technology is introducing changes in our brain and body, and some of them are starting right when we wake up.

Consider the fact that 80% of us check our phones within 15 minutes of waking up.  The problem with this is that as you wake up the brain should naturally roll from delta waves (deeper sleep) to theta (daydreaming) to alpha (awake and relaxed) to finally beta waves (alert and looking for stressors).

However, when you look at your phone which contains messages, emails, notifications, etc., all of which the brain views as possible “threats,” it means your brain skips straight from delta to beta. Thus, robbing it of the priming it needs to appropriately align everything in the body: from your stress hormones, to your heart rate, to your neurotransmitters, to even the way your synapses are firing in the brain.

Just like you can reap the benefits of being in a fasted state from food when you wake up in the morning by allowing your body to burn some more fat if you wait a short time before eating, you can also reap the benefits of being “fasted” from your digital devices in the morning by taking advantage of the creative state your brain is in.  This is about health and about control, because smartphones make a good servant, but a bad master!

Start a daily digital fast.

STEP 1: WAIT ONE HOUR BEFORE LOOKING AT YOUR DEVICES EVERY MORNING

Just doing this one step can be a game-changer! Your brain is in one of its most creative and suggestable states first thing in the morning. Take advantage of this by writing out your intentions, working on a creative project, or doing something to advance your life goals.

Other great things to do that reduce stress and help your body / brain get into rhythm include: meditate, spend time with family (without your phone interruptions), go for a walk, mindfully make a cup of coffee, read, or just be present to your morning.

Charge your phone in another room, or make sure it’s on airplane mode. There are very few things in this world that can’t wait 60 minutes after your waking up to get your attention. Instead, give your morning attention and intention to the most important thing you can: yourself!

STEP 2: ADD ON OTHER TECHNIQUES

• Don’t look at your phone while you’re eating
• Have rooms in the house where technology is not allowed (i.e. kitchen, dining room, bedroom)
• Take larger technology breaks (4 hours or more of no technology) every weekend
• Take a digital-free vacation
• Don’t use digital devices to take breaks

Learn to be more present and get more out of every moment with a daily digital fast!

Water is essential for your metabolism and the health of every cell in your body, but not all water is absorbed the same.

WHY IT MATTERS

Eating your water doesn’t mean chewing your actual water, though that could be an interesting future challenge. Before we get to what it means and how to implement it on the back side of this card, let’s give you a quick reminder of all the amazing things water is essential for in your body and why you need it every day. Water is the major component of most body parts, and it also:

• Boosts your metabolism
• Hydrates your skin
• Regulates your body temperature
• Helps deliver oxygen all over the body
• Allows body’s cells to grow, reproduce and thrive
• Acts as a shock absorber for the brain and your entire spinal cord
• Helps the brain manufacture hormones and neurotransmitters
• Lubricates joints

“Eating rather than drinking your water is a better way to hydrate cells.” – Dr. Howard Murad, dermatologist

How to eat your water:

When you consume water-rich foods, you absorb the water and nutrients more slowly because of the way the water is trapped in the structure of these foods. “Eating your water” means eating water-rich plants like cucumbers, romaine lettuce, zucchini, fresh berries and any of the numerous melons – all of which are over 90% water.

Eat your water first

Our favorite tip to implement! Just like grandma always said, start with your veggies before any meal. When you start your meals with water-rich foods – a.k.a. when you “eat your water first” – not only will you hydrate your cells better and boost your metabolism, but you’ll also reduce your blood sugar spike for any foods you consume after. Talk about a win-win!

“The fundamental concepts of mobility and stability are not hard to understand.  Mobility and stability must coexist to create efficient movement in the human body.” – Gray Cook, Athletic Body in Balance

Your body follows a pattern of mobility and stability that allows you to produce movement and freely move in a variety of planes to meet all of your daily, and athletic, tasks.

However, if you have pain hampering any of your joints, not only can it cause problems for your daily movement, but it can also start to cause even more dysfunctional movement patterns that will creep over to pain manifesting itself in other, surrounding joints.  Which is why this month we continue to push our series on relieving pain through movement!

Below are some of our favorite “movement snacks” that you can add to create lasting mobility and stability changes in your joints and relieve pain throughout your body.  You were designed to move! And you were designed to enjoy a life where movement occurs without pain!

Healthy Is Knee and Hip Relief

The infamous ACL injury is one of the most common in sports (100,000-200,000 per year). Interestingly, these injuries typically occur when no one touches the player. Why? One of the biggest clues to the puzzle is the joint right above the knee: the hip.

WHY IT MATTERS

Strong hips decrease the stress on the knees by controlling how the legs bend, twist, and pivot. Weak hips cannot stop the knees from moving into extremely stressful positions. For example, if an athlete’s knees cave inwards when landing from a jump there is a good chance they have weaker hips. Does the idea of strong hips hold true for other conditions like osteoarthritis? Yes! Strong hips can significantly decrease hip and knee osteoarthritis symptoms. Stronger hips help avoid knee and hip injuries and decrease symptoms when you already have knee and hip pain.

Healthy Is Shoulder Relief

Did you know that having good balance on one foot may decrease your chances of having an arm or shoulder injury? This is because every time we use our shoulders, we generate force through the core. In short, healthy shoulders start with a healthy core.

WHY IT MATTERS

Think about throwing a ball as far as you can. You most likely do not stand square to your target and just swing your arm in a circle. A successful throw has components like pivoting and pushing off your back foot while rotating your hips and torso forward to generate force. While throwing, the shoulder’s job is to have a smooth, circular motion that transfers the force generated from the core to the hand (most of the force generated should not come from the shoulder). A mobile yet stable shoulder, along with a strong core, helps you maintain your autonomy and independence.

Healthy Is Elbow Relief

Why is it called tennis elbow when only about 5% of cases are caused by playing tennis? What if you could get tennis elbow from playing golf, and golfer’s elbow from playing tennis? Well, you can. Confusing? Let’s make it simple.

WHY IT MATTERS

Tennis elbow (lateral epicondylitis) occurs when the outside of your elbow and muscles on the back of your forearm (wrist extensors) get irritated, whereas golfer’s elbow (medial epicondylitis) is on the inside of the elbow (wrist flexors).

These issues occur when your muscles are not used to twisting and bending. This is why you can get tennis elbow from anything that excessively stresses the front of the forearm (e.g. carrying a suitcase) and golfer’s elbow from anything that excessively stresses the back of the forearm (e.g. painting).

Healthy Is Foot and Ankle Relief

As you look at your feet, most of us may notice our big and little toes tend to “bend” inwards towards each other. This issue is most likely due to the types of shoes we wear every day.

WHY IT MATTERS

The type of shoes you wear are vital to maintaining healthy feet and ankles.

Wide Toes:
Shoes with narrow toes are in fashion right now, but they are contributing to many foot issues that make activities painful. When the feet are held in a “squeezed” position all day our muscles, tendons, ligaments, and joints become tight and compressed, leading to issues like bunions and motor neuromas. Try finding shoes with a wide toe box.

Strong Arch:
A healthy arch is strong, providing all the support you need. When the feet are constantly supported they lose their strength. One of the most effective ways to strengthen your arches is by walking barefoot when you can, like at home.

Even Heel:
The elevated heel is contributing to issues like low back pain, knee pain, decreased ankle mobility, increased calf tightness, and painful feet. You want your heel the same height as your toes so your feet can find their most natural and comfortable position.

Healthy Is Hand and Wrist Relief

The human hand is unlike any other hand. Why? Not because of opposable thumbs (most primates have those), but rather because of extra thumb muscles no other species has. Simply put, the human hand makes life easy by being so complex.

WHY IT MATTERS

Try writing your name on a piece of paper without using your thumb. Chances are your penmanship is not nearly as neat. The brain requires more focus to move your hands than your legs. With so many hand and wrist complexities, we want to provide you with simple solutions that help them stay healthy.

Is one of these areas causing you pain? Check out this series of challenges at your next Healthy Is Wellness coaching session and learn about simple exercises to incorporate into your day to help you on your way to pain relief.

Over the next few weeks we’ll be exploring our pain relief series of challenges, starting with low back and neck pain relief. One of the main things we want you to think about as we talk about relieving pain is not “how do I achieve ‘perfect’ posture to eliminate pain;” but instead, think about “how much time do I spend in the same posture” (i.e. sitting at a desk typing, driving, leaning a certain way, etc.), as this affects your body chronically more than trying to achieve some magical, perfect posture.

As you read about these first two pain spots, keep this idea in mind of how you can use our suggestions to create micro-breaks from your day-to-day routines and postures that go with those routines. Sprinkling these exercises in throughout the day in that micro-break form is more important than trying to find a big chunk of time to do them all at once. Enjoy finding relief by trying these suggestions out, and adjust them to make them easier for yourself if needed. As we always say, small changes = big impacts.

Healthy Is Low Back Relief

The back was designed to absorb and distribute significant forces. By developing your back’s ability to absorb forces and work effectively with its teammates (hips, shoulders, and knees) you are able to enjoy life without pain knocking at your door.

WHY IT MATTERS

Back pain is one of the most prevalent issues currently affecting adults, and we commonly believe that these issues occur because we are told we have “slipped disks” or our backs are “out of place,” “misaligned,” and “degenerated.” Truth be told, many of the things we think of as abnormal are actually normal.

• 68% of 40-year-olds who do not have back pain have signs of disk degeneration on imaging
• 50% of 40-year-olds who do not have back pain have signs of disk bulging on imaging
• 60% of back pain recovers in 1-3 weeks, 90% in 6-8 weeks, and 95% in 12 weeks

Most back pain recovers quickly. Your back is resilient, not fragile. Strengthen your low back with this modified plank, and check out our Healthy Is Low Back Relief challenge at your next Healthy Is Wellness coaching session for even more ideas.

Healthy Is Neck Relief

Ever try driving a car without moving your neck? The quick left-right check before turning is nearly impossible. Now try to also drive with a screaming headache on a busy road. This is what neck pain does: it stops us from moving and distracts our brains!

WHY IT MATTERS

Why is neck pain so common? Maybe because we have designed our lives to minimize how much we need to move our neck. Think about the longest duration you have used your computer, phone, or television and barely moved your neck. A long time! By frequently moving your neck you are avoiding pain by:

• Providing joints with nutrients and removing waste
• Increasing joint fluid that reduces friction
• Building stronger muscles, ligaments, and tendons
• Improving tissue flexibility
• Avoiding vulnerable positions
• Reducing muscle tension (which also helps avoid headaches and jaw pain)

Try out this exercise to start relieving neck tension, and check out our Healthy Is Neck Relief challenge at your next Healthy Is Wellness coaching session.

This year, don’t make a resolution: make a habit!

Skeptical of resolutions? So are we! Research shows that 80% of New Year’s resolutions fail within the first three weeks. But, if you can make it to two and a half months (66 days, to be exact), then you can turn that resolution into a habit.

According to research, in 66 days you can actually rewire the way your nervous system works, influence the way your body’s hormones are controlled and shared, and use your desired changes to actually make them a habit. So, how do you do that?

STEP 1: FIGURE OUT WHERE YOU’RE AT.

You can’t get to where you want to go if you don’t know where you’re at. Yet year after year many of us take on lofty health goals only to see them come crashing down as soon as too many external stressors press upon us. A large part of this stems from never taking the time to first assess where we are. If you asked us how to get to Seattle, we’d first have to ask: “where are you starting from?” 

Healthy Is Wellness provides a comprehensive look at where you are in our monthly coaching sessions, so we recommend starting there. But, if nothing else, analyze what it is that you want to change and what has stopped you from making that change in the past. Answering those two questions will help significantly with giving you a starting point from which to launch into your desired habit.

STEP 2: DECIDE WHERE YOU WANT TO GO.

This doesn’t have to be overly complicated. Simply write down the answers to the following questions:

• What is my goal?
• What is going to stand in the way of reaching that goal?
• What is going to help me reach my goal?

We call the last two barriers and accelerators. The most common barriers we see are a lack of time, lack of social support from those closest to you, and the inconvenience of making a change. Accelerators, on the other hand, look like people, rules, or certain tools that will help you reach your goal. The more honest you are about each of these, the better you are going to be at addressing them in your plan.

STEP 3: MAKE A PLAN.

Again, this doesn’t have to be overly complicated. Simply do the following three things:

• Make a list of your accelerators and write out how you’re going to use them in creating your new habit and achieving your goal.
• Make a list of barriers and write out how you’re going to navigate them or address them in creating your new habit and achieving your goal.
• Decide when you’re going to start your new habit to help you reach your goal, and make a plan on your calendar of when you’re going to do this behavior each day.

Bonus: Healthy Is Wellness coaches are trained in this behavior change process and would love to help you out! If you’ve never been to a coach or just have a quick question, shoot us an email at info@healthyiswellness.com.

STEP 4: DOUBLE YOUR CHANCES OF SUCCESS!

Did you know you are twice as likely to succeed by having an accountability partner? Research shows that you have a significantly higher chance to succeed in reaching your goals when receiving social support. You’re also 600% more likely to start your new habit if you share it with someone close to you!

So, decide now: who are you going to share your goals with to double your chances of success, and who are you going to support in their Track to 66 journey?

STEP 5: GET YOUR TRACK TO 66 HABIT TRACKER.

We are here to help you achieve your goals this year by providing proven strategies to enhance your success. At your health coaching session this month, get your Track to 66 Habit Tracker to map the pathway to your goal.

According to Brian Tracy, the author of perhaps the best selling book ever on achieving your goals (called “Goals!” if you’d like to check it out): “If I was given only five minutes to speak to you and I could convey only one thought that would help you be more successful, I would tell you this: WRITE DOWN YOUR GOALS, make a plan to achieve them, and work on your plans every single day.”

Want to know more about forming a habit this year? Then join us at our January Healthy Is Wellness events to start your journey to Track to 66!

Control the highs and lows.

DID YOU KNOW

Did you know that when you breathe in your heart rate goes up? And when you breathe out your heart rate slows down. Meaning, you can control your stress response through your breath.

Or did you know that you can become 31% more creative and also reduce stress by practicing something as simple as a 2-minute gratitude practice each day?

Or that eating in a calmer state can lead to less inflammation, decreased fat storage, and can actually help improve your gut microbiome?

If you’d like to learn how to easily implement all of these improvements into your life, then check out our Healthy Is Wellness Calm challenges below!

Take control of improving your mental wellbeing with one of our Calm challenges.

HEALTHY IS CONTROLLING YOUR BREATH

Breathing is a vital part of wellbeing. Even more important than food and water, it is air that is the primary source of energy for the human body. Reduce stress by breathing through your nose, breathe using your diaphragm to positively affect your heartbeat, and focus on creating a smooth, continuous rhythm.

HEALTHY IS 15 MINUTES OF “ME TIME”

Get recharged, relieve stress, enjoy life more, and boost mental wellbeing by planning for at least 15 minutes of time each day to invest completely and entirely into you.

HEALTHY IS A MORNING ROUTINE

The first few minutes after waking up paves the way for the rest of your day. Keeping this time stress free has major impacts on your mental and physical health, even helping combat cancer. Take control of your morning again with this challenge.