Kayla Repp, Author at Be Well Solutions

Enhancing Your Sleep Routine for Better Rest

Getting enough quality sleep can seem like an elusive task these days. Implementing a bedtime routine will help you prepare mentally, physically, and emotionally for sleep. It consists of relaxing activities that ready your mind and relax your body so you can fall asleep faster and stay asleep. Practicing a bedtime routine enhances your sleep-wake cycle to create a habit of knowing when to sleep and when to wake. As you personalize your sleep routine to fit your needs and preferences, consider these tips to make it as successful as possible. Set a Bedtime Start by choosing a bedtime that can be around the same time each day and will give you adequate hours of sleep. Then, aim to begin your bedtime routine about thirty minutes or more prior. Even a shorter routine of 10 minutes can be beneficial to [...]

Tags: Bedtime Routine, Guided Meditation, Journal, Mindful Activity, Relaxing, rest, sleep quality, Sleep-Friendly Environment, Tidy Up|

5 UV Safety Tips for Your Summer Vacation

Summer is here, and it’s time for fun in the sun! Whether you relax on the beach or go for a long hike, time spent outdoors benefits your mind and body. However, too much sun exposure can quickly ruin a good thing and increase your risk of sun damage, premature skin aging, and skin cancer. While planning your next summer vacation, add these UV safety tips to your itinerary and bring home memories instead of a sunburn. Seek Shade During Peak Sun Hours Ultraviolet (UV) Rays are strongest during peak sun hours between 10:00 am and 4:00 pm (Centers for Disease Control and Prevention1). During those hours, it is a good idea to find adequate shade and limit time in direct sunlight. Bring an umbrella or have ample shade available. Be extra mindful of areas with water and sand, which [...]

Tags: Cover Up, hydration, Shade, summer, sunglasses, sunscreen, Travel, UV protection, UV Safety|

Men’s Health Awareness – Strategies for Healthy Aging

June is Men's Health Month, a time dedicated to raising awareness about the health challenges men face and encouraging them to take proactive steps towards maintaining their well-being. Men’s health encompasses a wide range of issues, including physical fitness, mental health, and preventative care. This month offers an opportunity to highlight the importance of regular health check-ups, a balanced lifestyle, and the need for mental and emotional support. Overcoming stigmas and taking proactive measures can ensure age related problems are dealt with in a productive manner. Understanding Men’s Health Issues Men have a higher risk of heart disease, stroke, and sudden death than women. They are less likely to seek and get treatment for emotional conditions such as major depression, even though studies tell us over 30% of men suffer depression in their lifetime. Men are also more likely to [...]

Tags: Aging, Emotional Wellbeing, health, mens health, mental health, preventive care, wellbeing, wellness|

Dining Out Mindfully: Tips for Making Healthy Choices at Restaurants

Dining out at restaurants often goes hand in hand with times of celebration, social connection, and enjoyment. While dining out is an exciting part of life, it can easily disrupt healthy eating habits. We’ve compiled several ways to dine out mindfully and keep your nutrition goals in focus. Plan Ahead If you will be dining out for a meal, plan for it. Adjust your day for healthier or lighter meals before and after. Incorporate physical activity into your day, or add a few more minutes to your exercise session. If you know where you’ll be eating beforehand, consider looking up the menu to familiarize yourself with the options available. Whenever you plan for it, you can make adaptations to help you keep your goals on track rather than feeling guilty for enjoying a meal out. Don’t Arrive Too Hungry Skipping a [...]

Tags: be present, dining out, drink wisely, health, healthy choices, nutrition, plan ahead, portions, smart choices, wellness|

5 Ways to Incorporate Mindful Moments into Your Day

Life can seem busier every day, making it easy to rush through our busy days on autopilot. Practicing mindfulness allows you to pay attention in the present moment purposefully and without judgment. Instead of quick reactions or thoughtless choices, mindfulness brings intentionality and focus to decision-making. If you’re not sure where to begin when it comes to practicing mindfulness or if you feel like you don’t have time in your day to think about one more thing, here are five easy ways to incorporate mindful moments into your day. Mindful Breaks Even on the busiest day, you can have a mindful break for a few moments. As responsibilities and stress pile up, our thoughts start racing as well. Mindful breaks bring our thoughts back to the present and quiet the chatter. Take a mindful break by practicing several rounds of [...]

Tags: #awareness, #presence, #reflection, health, mindful, mindful activities, mindful breaks, mindfulness, technology, wellness|

5 Benefits of Outdoor Workouts for Mind and Body

As the warmer, sunny weather rolls around, our motivation to move more tends to rise. We might feel more inclined to take a quick walk outside during our lunch break or hike with friends on the weekend. The weather can certainly impact our will to exercise, but did you know outdoor activity can benefit the mind and body? Let’s explore five reasons to get outside and get moving. Stress and Mental Health Management Research has shown that outdoor activity can help decrease feelings of anger and depression while improving mood (ACE Fitness1). Sunlight increases our body’s production of the hormone serotonin. Serotonin is known for being a mood booster and promotes feelings of calmness (Healthline2). Studies have also shown that the Vitamin D we get from time spent in the sunshine also helps to stabilize mood and lower depression risk [...]

Tags: budget, challenges, corporate wellness, exercise, health, mental health, outdoor activity, outdoor exercise, social, stress, wellness|

Food Reactions: Navigating Dietary Restrictions for Wellness

In the journey toward wellness, maintaining a healthy relationship with food is crucial. Part of this involves an awareness of chronic conditions caused by overindulgence, such as diabetes, heart disease, certain types of cancer and high blood pressure. For others, it can involve understanding why certain foods make you feel uncomfortable or ill after eating them. These uncomfortable symptoms are suggestive of three possible reactions: food allergies, sensitivities, and intolerances. These conditions can significantly affect you and your family’s quality of life, and careful navigation and intervention can reduce risks and improve overall health. Understand the Differences: Allergy, Sensitivity, and Intolerance To understand uncomfortable reactions a person can have with a particular food, it’s helpful to understand the way doctors and other nutritional professionals classify the reactions. Allergic reactions involve our body’s immune system and may be triggered by even [...]

Tags: allergic reactions, communication, digestive symptoms, emergency preparedness, Food allergies, food intolerances, food labeling, food sensitivities, health, immune system, management strategies, support groups, wellness|

5 Ways to Take Charge of Your Health During Women’s Health Month

May is women’s health month. This month brings more awareness to the importance of health for women and girls and encourages actionable ways to make it a top priority. Our plates are constantly full as women. We care for other people and things daily, while our own needs often slip to the bottom of the to-do list. Let this time be your reminder to take stock of your health and learn to prioritize your care. Prevention Regular preventive physicals and screenings are a necessary part of healthcare. They help establish baselines, acknowledge family history, and monitor any changes in health that could become more serious. While preventive health is equally important for men and women, there are a handful of conditions that are more prevalent in women, including Breast Cancer, Irritable Bowel Syndrome, Osteoporosis, and Stroke (Advent Health1). For many [...]

Tags: #Anxiety, Balanced Nutrition, breast cancer, exercise, healthy eating, heart disease, mental health, Osteoporosis, physical activity, Preventive Healthcare, Screenings, wellness, women's health, Women's Health Month|

Reshaping Your Workout Routine Post-Pandemic: What’s Changed?

If there was one thing that the pandemic highlighted, it was health and the importance of taking care of our bodies to the best of our ability. Many schedules and routines have completely shifted in the post-pandemic era. As we step back into a workout routine or start one for the first time, we might wonder what has changed over the last few years and how to make those changes advantageous. More Reasons to Exercise According to U.S. News, the top three reported reasons to exercise before the pandemic were to control weight, feel good, and live a long and healthy life. Post-pandemic, the top three stated reasons changed to reduce stress, feel better mentally, and look better physically (U.S. News1). The Mindbody organization conducted a post-pandemic survey and found that 78% of Americans say “wellness is more important than [...]

Tags: #PhysicalActivity, exercise, exercise benefits, exercise habits, health and wellness, home workouts, hybrid workouts, mental health, post-pandemic, stress management|

The Connection Between Stress and Blood Pressure

Stress affects the body in many ways, including blood pressure management. Hypertension, or high blood pressure, when left unmanaged, can increase the risk of heart attack, stroke, kidney failure, and more (American Heart Association1). Stress is acute or chronic, so each has a unique connection to blood pressure. Exploring these different connections will help us find healthier ways to manage stress and control our blood pressure. Times of Acute Stress Acute stress is typically emergent and temporary, such as slamming on your brakes in traffic to avoid an accident. Our body enters flight or fight mode to protect itself during an emergency. It naturally produces stress hormones like adrenaline and cortisol to initiate specific body functions like increased heart rate, blood flow to muscles, and respiration. This reaction also temporarily raises blood pressure as a result. Responses like these are [...]

Tags: acute stress, blood pressure, health, hypertension, nutrition, physical activity, relaxation techniques, sleep quality, social support, stress management, wellness|

About Kayla Repp