Kayla Repp, Author at Be Well Solutions

Maximizing Your Home Workouts: Tips for Space, Equipment, and Motivation

Home workouts have been gaining popularity with no signs of slowing down. They bring flexibility and convenience to your exercise schedule to enforce a lasting habit. The variety of home exercise is growing with more apps, equipment, and virtual classes available at your fingertips. However, it can still come with distractions and challenges. We’ve compiled a list of tips to help you maximize your home workouts and build a successful habit. Plan Your Space Plan your workout area to be a more successful space. You don’t need a large home gym with state-of-the-art equipment to create an exercise-friendly environment. Begin by choosing a space with minimal distractions. Avoid high-traffic areas of the home and consider a corner or room with a door. Consider distractions near you, such as chores, work, or electronics. Determine the activities you plan to do and [...]

Tags: exercise, exerciseroutine, ExerciseTips, fitness, health, homeworkouts, motivation, stayingmotivated, wellness, workoutequipment|

Unlocking the Power of Nutrition: A Guide to Reducing Cancer Risk

The power of healthy nutrition is often understated. But, as the American Institute for Cancer Research (AICR) reminds us, nearly one third of cancer cases are preventable through lifestyle changes. Some of these lifestyle changes revolve around not using tobacco products and regular exercise, but the majority of recommendations focus on nutritional strategies. As research evolves, so does our understanding of how diet influences cancer risk. Certain foods provide the potential to fight cancer, while others increase the risk. The AICR has recently updated their guidelines, providing actionable steps people can take to reduce their risk by making better dietary choices. Here are some dietary strategies the AICR endorses to reduce lifetime cancer risk. Embrace a Plant-Based Diet One of the cornerstone recommendations is to prioritize whole grains, vegetables, fruits, and beans. These foods are rich in fiber, vitamins, minerals, [...]

Tags: #balanceddiet, #HealthyEating, AICRGuidelines, CancerFightingFoods, CancerPrevention, HealthyFoodChoices, HealthyLifestyleTips, nutrition, Plant-BasedDiet, ReducingCancerRisk, ReducingObesityRelatedCancer, WholeGrains|

Exercise and Cancer Prevention

Regular exercise comes with a host of benefits, including cancer prevention. According to the National Cancer Institute, “Approximately 40.5% of men and women will be diagnosed with cancer at some point during their lifetimes.” With studies showing how prevalent cancer is, being able to lower our risk can make a significant impact. Let’s explore the relationship between exercise and cancer prevention and exercise recommendations. The Benefits of Exercise Observational studies created adequate research to show evidence that exercise can help lower the risk of certain types of cancers, including bladder, breast, colon, endometrial, esophageal, kidney, and stomach cancer (National Cancer Institute). Although more research is needed, limited evidence points to a lowered risk of other cancers like pancreatic, blood, prostate, ovarian, thyroid, liver, and rectum cancer as well. Regular physical activity aids in cancer prevention in several different ways. It [...]

Tags: #PhysicalActivity, CancerRisk, CancerTypesandExercise, exercise, ExerciseandCancerPrevention, ExerciseandQualityofLife, ExerciseforCancerRecovery, ExerciseRecommendationsforAdults, health, HormoneRegulationandCancer, PhysicalActivityGuidelinse, WeightManagementandCancerPrevention, wellness|

Managing Mental Health During Chronic Illness

Chronic illness can be challenging to manage because of how it impacts nearly every aspect of our lives. Between navigating medical care, ensuring basic needs are met, and completing daily tasks, it can take a toll on our mental health and quality of life. A chronic illness differs from an acute illness, such as the flu, because a full recovery may not be possible. Learning to cope with the illness becomes part of everyday life. Understanding how to manage your mental health during chronic illness can help you cope more healthily and bring more enjoyment back into your life. Manage Stress Chronic illness can wear on us physically, mentally, and emotionally. The challenges it brings to daily life can trigger increased feelings of stress, anxiety, depression, frustration, and more. Unmanaged stress can negatively affect mental health as well as symptoms [...]

Tags: #mentalhealth, ChronicIllnessManagement, CopingwithChronicIllness, health, MentalResilience, MindfulnessandStressRelief, SelfcareforChronicIllness, StressManagement, wellness|

Understanding Genetic Breast Cancer

October is Breast Cancer Awareness Month. Generating more awareness, understanding, and prevention in this area is imperative because nearly one in eight American women will have breast cancer during their lifetime (Breastcancer.org1). In recent years, there has been more research on the topic of genetic breast cancer, its types, its risk factors, and treatment. Understanding genetic breast cancer can also help you understand personal risk and steps toward prevention. Types Mutations found on specific genes inherited from parents are the cause of genetic breast cancer. The American Cancer Society2 states, “In normal cells, these genes help make proteins that repair damaged DNA. Mutated versions of these genes can lead to abnormal cell growth, which can lead to cancer.” The most commonly inherited mutations are in the BRCA1 or BRCA2 genes. Around 55-65% of women with a BRCA1 mutation and 45% [...]

Tags: #breastcancer, BRCA1andBRCA2, BreastCancerAwareness, BreastCancerPrevention, BreastCancerScreening, BreastCancerTreatments, GeneticBreastCancer, GeneticTesting, health, wellness|

Building Bonds and Health: Incorporating Wellness into Family Life

In today's fast-paced world, where schedules are packed and stress levels are high, it's more important than ever to prioritize wellness within the family unit. Incorporating wellness practices into family life not only fosters stronger relationships but also promotes physical and mental well-being for every member. Institute for Family Studies[1] discusses various strategies to build a healthier family environment through regular exercise, mindfulness activities and healthy eating habits. These approaches can help create a more intentional and connected family life contributing to overall wellness. Here's how families can embark on a journey towards wellness together. Prioritize Physical Activity Encourage the whole family to engage in regular physical activity. Instead of viewing exercise as a chore, turn it into a family adventure. Whether it's going for a walk after dinner, playing a sport together on weekends, or joining a family-friendly workout [...]

Tags: ActiveLifestyle, BuildingStrongFamilies, FamilyBonding, FamilyCommunication, FamilyHealth, FamilyNutrition, FamilyWellness, health, HealthyEatingforFamilies, HealthyFamilyHabits, HealthyLifestyle, HealthyLifestyleChoices, MindfulnessPractices, PhysicalActivityforFamilies, wellness, WellnessJourney|

Nutrition Tips for Aging Gracefully

Healthy eating is a necessary part of wellness at any age. The habits we create with food today will impact our health tomorrow and years into the future. Proper nutrition can help prevent and manage diseases and conditions, lower injury risk, manage weight, and provide adequate energy as we age. Consider the following tips to age gracefully with healthier eating. Variety is Key Eating various foods can help ensure the intake of numerous essential nutrients. Eat the rainbow when it comes to fruits and vegetables. The colors of these foods depict different nutrients, so eating an assortment will help avoid gaps in vitamins, minerals, and fiber. Incorporating foods from each food group will create a more balanced diet, including recommended nutrients for older adults like potassium, calcium, vitamin D, dietary fiber, and vitamin B12 (My Plate1). Prioritizing nutrient-dense foods you [...]

Tags: #balanceddiet, #HealthyEating, #HeartHealth, Aging, AgingGracefully, DiseasePrevention, HealthyAging, HealthyHabits, HealthyLifestyle, HydrationTips, ImmuneSupport, NutritionalGuidelines, NutritionTips, ProteinIntake, SeniorNutrition, wellness, WellnessTips|

The Science of Stress: Understanding Its Effects on the Mind and Body

Stress is something we often experience daily. Anytime we face a stressful situation, the body automatically prepares to react. It releases stress hormones like cortisol and adrenaline that act to increase our heart rate and breathing, contract muscles, and elevate blood sugar for quick energy. These functions are necessary to help us respond in an emergency. However, prolonged and unmanaged stress can become chronic and negatively affect both mind and body. Stress and the Body Chronic stress affects every system of the body. Tense muscles can lead to soreness, neck and back pain, headaches, and migraines. Consistently elevated stress hormone levels increase the risk of heart disease, heart attack, and stroke. It can trigger or exacerbate respiratory and gastrointestinal conditions. Long-term stress can also suppress immune system function and cause fertility and reproduction complications. Chronic stress even affects the body [...]

Tags: #mentalhealth, #stressrelief, ChronicStress, EffectsofStress, EmotionalWell-being, HealthyHabits, HealthyLifestyle, MentalResilience, mindfulness, PhysicalHealth, SocialSupport, StressandAnxiety, StressAwareness, StressManagement|

Exercise and Aging: Maintaining Mobility and Health as You Grow Older

Physical activity is a leading component of healthy aging and maintaining mobility. However, exercising consistently and adapting your routine as needed can be challenging to navigate. We can begin by exploring the necessary elements to incorporate into a balanced exercise routine and the benefits of regular activity. Functional Exercise According to the American College of Sports Medicine1, “Functional Fitness describes exercises that are designed to help us maintain our physical independence. The goal is to replicate movement patterns we use in everyday life (aka activities of daily living or ADLs) in order to keep us strong and mobile.” Whenever you sit or stand from a chair, you perform the components of a squat. Step-ups imitate the motion of walking up or down stairs. A farmer’s walk with dumbbells or kettlebells simulates walking while carrying items like groceries. Incorporating strength movements [...]

Tags: #FunctionalFitness, #PhysicalActivity, BalanceandFlexibility, ExerciseTips, health, HealthyAging, HealthyLifestyle, InjuryPrevention, Mobility, MuscleBuilding, SeniorFitness, wellness|

Hybrid Work and Wellness: Balancing Health in a Remote Work Environment

The shift towards hybrid work models, where employees split their time between working remotely and in the office, has become increasingly prevalent. This transition offers numerous benefits, such as greater flexibility and reduced commuting time and employee satisfaction, but it also presents unique challenges for maintaining wellness. Balancing health in a remote work environment requires strategies to ensure both physical and mental well-being. We’re looking at ways you can navigate this new era. Establish a Routine Creating a consistent daily routine can help maintain a clear boundary between work and personal life. Start your day at the same time, take regular breaks, and set a definitive end to your workday. This structure can prevent work from spilling over into your personal time and help you stay organized. Designate a Workspace Having a specific area in your home dedicated to work [...]

Tags: #mentalhealth, health, HybridWorkWellness, RemoteWorkBalance, RoutineForSuccess, SetBoundaries, TakeTimeOff, TechProductivity, wellness, WellnessStrategies, WorkFromHomeTips, WorkLifeBalance|

About Kayla Repp