ORCHA’s Post

Embracing Wellness: Tips for Seniors to Stay Healthy and Happy As we age, prioritizing our health and wellness becomes increasingly important. Fortunately, there are numerous simple yet effective ways for seniors to maintain their well-being and lead fulfilling lives. Here are some valuable tips to help seniors stay healthy and happy: 1. Stay Active: Regular physical activity is key to maintaining mobility, strength, and overall health. Engage in activities like walking, swimming, yoga, or tai chi to keep your body moving and your mind sharp. 2. Healthy Eating: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help seniors maintain energy levels, manage weight, and reduce the risk of chronic diseases. Stay hydrated by drinking plenty of water throughout the day. 3. Prioritize Mental Health: Social interaction, mental stimulation, and emotional well-being are essential for seniors’ overall health. Stay connected with friends and family, engage in hobbies you enjoy, and consider joining clubs or community groups to foster a sense of belonging. 4. Get Enough Sleep: Quality sleep is crucial for seniors’ physical and mental health. Aim for 7-9 hours of sleep each night and establish a relaxing bedtime routine to promote restful sleep. 5. Regular Health Check-ups: Stay proactive about your health by scheduling regular check-ups with your healthcare provider. Screenings, vaccinations, and preventive care can help catch potential health issues early and maintain optimal well-being. 6. Mindfulness and Stress Management: Practice mindfulness techniques such as meditation, deep breathing exercises, or progressive muscle relaxation to reduce stress and promote relaxation. 7. Safety First: Take steps to create a safe environment at home to prevent falls and injuries. Install handrails, use non-slip mats, and remove clutter to minimize hazards. 8. Stay Informed: Stay up-to-date on health-related news, tips, and resources. Attend educational workshops, read reputable health publications, and consult with healthcare professionals for personalized advice. 9. Maintain a Positive Outlook: Cultivate a positive attitude and focus on gratitude, resilience, and acceptance. Surround yourself with supportive people and embrace opportunities for personal growth and fulfillment. 10. Seek Support When Needed: Don’t hesitate to reach out for help when you need it. Whether it’s assistance with daily tasks, emotional support, or healthcare guidance, there are resources available to support seniors in their journey towards health and wellness. By incorporating these tips into your daily routine, you can enhance your quality of life and enjoy a fulfilling and vibrant seniorhood. Remember, it’s never too late to prioritize your health and well-being. Embrace each day with optimism and a commitment to living your best life.

Do you feel overwhelmed by wellness advice that doesn't suit your life? I’ve been there too. Even as someone who champions wellness, I still face my own challenges. For months, I kept hearing, "Wake up at 5 AM to be productive." It seemed like everyone was doing it. I felt the pressure to conform. Prior to this, I knew waking up early wasn’t for me. But I challenged myself to try it anyway. Spoiler alert: It didn’t work. Every night, I set my alarm, Put my phone away, and planned to wake up early. But when morning came, I always hit snooze. I remember staring at the clock, Feeling frustrated and defeated. I thought about friends who wake up early, Full of energy. I have read books that said early rising was the key to success. But it just didn’t make sense for me. In efforts to understand myself, I recently discovered I have a wolf chronotype. This means, I’m most awake and creative in the late afternoon and evening. Even with this recent discovery, I continued to find it challenging. Why? Because I wanted to truly fit into this mainstream wellness advice. Well, it didn't work, yet again. That’s when I came across a new wellness trend, That changed everything. It's called personalized wellness. It follows the idea that, There’s no "one-size-fits-all" approach to our health. It recognizes that, Everyone has different unique needs. What works for you, Might not work for me. Whether it’s sleep schedules, Diets, or exercise routines, It’s about finding what suits you. Instead of forcing habits that don’t feel right, You create routines that support your well-being. This discovery was a game-changer. I was tired. Yes, of following standardized routines that left me drained. Now, I schedule my most important projects for the evening, That's when my energy peaks. The words flow easily after sunset. I learned waking up at 7:30 AM is fine for me. My body doesn’t wind down before midnight, So, I adjusted my routine. My evenings are now focused on relaxation, Herbal tea, and dim lighting. These moments help me unwind, Leading to better sleep and more energy during the day. Key Lessons? 1. Self-awareness: Know what works for you and make choices that support your well-being. 2. Listen to your body. Respect its signals. Your body knows what it needs. 3. You don’t have to fit in. Everyone’s journey is different. Embrace yours without comparison. 4.Tailor your approach to fit your life. You’ll enjoy it more. Wellness is a process. You commit to discovering what feels right for you, And celebrate that uniqueness. Now to you, When do you feel most productive? Early mornings or late nights? 👉Follow Magdalene Wambui for more. #globallinkedinbootcampwithmuthoni #thoughtleader #lifelonglearning #healthandwellness #personalisedwellness #sleep #holistichealth #holisticliving

New Wellness Workshops-The 7 Chakras. Many people suffer from a variety of physical and mental ailments that have no real answer for causality after diagnosis. They try a lot of things with little to no relief. I would like to propose another option, a third alternative...Chakra Balancing or Energy Work. Most people in the U.S. have never heard of this or if they have, they know nothing about it other than hearing the words. I have a new wellness workshop series that explains the Chakras, their function, diagnostics, physical and mental problems caused by Chakra blocks/imbalances, and the basics of unblocking/balancing them called energy work. Perhaps your particular issue does in fact have a cause, explanation and remedy? Some common issues that may be caused by Chakra imbalance: headaches, migraines, irritable bowel syndrome, depression, inability to sleep or clear your mind, difficulty making critical decisions, relationship clashes at work or in your personal life, neck pain, back pain, lethargy, malaise, lack of motivation, acid reflux, nervousness, high stress, lack of drive, inability to relax, night terrors, etc. In Eastern cultures Chakra balancing/unblocking and energy work is quite common. Not so much in the U.S. However, the understanding and use of these practices is becoming more common and research continues to show very promising results in more than half of the individuals that try it! So...why not give this Eastern method a try? I have a new workshop series that explains the basics of this methodology. If your organization has a wellness program. These workshops are guaranteed to generate quite a buzz and many people might see some astonishing results. I have examples to share of people I have worked with over the past 25 years. I can bring some to give their personal testimony...hear their story directly from them! You can learn how to do this. I can train you! If you have a partner, I can teach you both how to work with this. Maybe you have a family member or friend who is struggling? Also, for those of you who might want to give it a try for a diagnosis and get some techniques to work with; you can come see me and go through my questionnaire, do some guided meditations, learn how to imagineer, set up affirmations, create a Tulpa, design your future, fully recreate yourself, learn to clear your mind, release trauma, build an in-home meditation space, visit a custom built healing room, etc. I can help your organization design a special space onsite for your employees! I am happy to introduce this fascinating methodology! Contact: Heidi Braun at Anoka Technical College for more information on these amazing workshops: heidi.braun@anokaramsey.edu 763-576-4045 #waymaker, #lifecoach, #couplescoach, #reikimaster, #Tulpacreation, #painrelief, #chakra, #chakrabalancing, #energyhealing, #guidedmeditation, #wellness, #wellnessretreat, #couplesretreat, #traumaclearing, #Fengshui, #healingroom

Sleep Programs can be your organization’s best wellness initiative yet. Here’s why: Poor sleep isn’t just a nuisance for your employees. It’s a significant contributor to chronic diseases and can extend into the workplace, leading to absenteeism, decreased productivity and even workplace accidents. So, how can employers help remedy employees’ lack of sleep to boost productivity and improve their health? By implementing a Sleep Wellness Program. Click below to learn more.

Sleep Programs can be your organization’s best wellness initiative yet. Read Totem’s latest blog to learn how.

HOW TO START A WELLNESS JOURNEY Living a healthy lifestyle is important for everyone, regardless of age or gender. It involves making choices that promote physical, mental, and emotional well-being. Embracing wellness is not a one-time decision, but rather a journey that requires commitment and effort. If you're a beginner looking to start your own wellness journey, this guide is for you. Here, we will explore some key tips and tricks to help you embark on the path to a healthier life. 1. Eat a balanced diet: Eating a variety of nutritious foods is essential for maintaining good health. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Avoid processed foods, excessive sugar, and unhealthy fats. Remember, moderation is key! 2. Stay hydrated: Drink an adequate amount of water throughout the day to keep your body hydrated. Water helps in maintaining proper bodily functions, aids digestion, and promotes overall well-being. Try to limit your consumption of sugary drinks and opt for water or herbal teas instead. 3. Get active Regular exercise is crucial for a healthy lifestyle. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Find activities you enjoy, whether it's going for walks, dancing, swimming, or joining a sports team. Remember, staying active doesn't have to be boring! 4. Prioritize sleep A good night’s sleep essential for your physical and mental well-being. Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine, avoid electronic devices before bed, and create a comfortable sleeping environment to promote better sleep. 5. Manage stress: Stress can take a toll on your health, so it's important to find healthy ways to manage it. Engage in activities that help you relax and unwind, such as yoga, meditation, deep breathing exercises, or hobbies you enjoy. Prioritize self-care and make time for yourself. 6.Practice mindfulness: Being present in the moment and Practice mindfulness can improve your overall well-being. Take time to appreciate the small joys in life, practice gratitude, and focus on the present instead of dwelling on the past or worrying about the future. 7. Cultivate healthy relationships: Building and maintaining healthy relationships is an important aspect of wellness. Surround yourself with positive and supportive people who uplift you. Invest time in nurturing relationships with loved ones, friends, and colleagues. 8. Avoid harmful substances: Avoid or limit the consumption of substances that can harm your health, such as tobacco, alcohol, and drugs. These substances not only have detrimental effects on your physical health but can also impact your mental and emotional well-being. To learn more click on the link below https://lnkd.in/d4HA5UZE

Totem’s latest blog explores the benefits of implementing a Sleep Wellness Program – for employees and employers alike. Read the blog to learn more!

Is your company considering offering a Sleep Wellness Program to employees? Here’s why you should. 

"The magic you are looking for, is in the work you are avoiding” Heard of that quote before? I bet you have! Someone on here recently celebrated how she had quit coffee and felt so much better from that simple act! She explicitly stated the downsides and upsides of it, and as a wellness enthusiast; I congratulated her and thanked her for confirming what I had always read & so dreaded about coffee! In the comment section; she asked me if I had found an alternative that can give the same energy boost and it reminded me that people often look for “quick fixes” in a lot of areas including their health and hit amiss. I shared that rather than looking for magic bullets & band-aids, it is always better to build a consistent set of habits- which I personally prefer to look at as Self Care habits- that can give you the benefits of “coffee” without any side effects! In this modern era of multi-tasking a job, business and family, it is very easy to feel stressed out & struggle with energy slumps, brain fog, poor focus and concentration and hence low productivity at work or business. And instead of the “coffee”; here are some habits that you can build consistently to take care of yourself so you can adequately cater to your responsibilities; 📌 Eat healthy foods, including fruits for a sugar boost to keep you going 📌 Plan out your day, the night before, so you can spend most of your mental energy on tackling the new day’s tasks rather than planning for them 📌Engage in low intensity daily exercises like walking, running, cycling or just skipping! 📌Set a sleep schedule & aim for at least 7 hours of sleep! 📌Eat your meals regularly, on time and mindfully 📌 Adopt Natural Stress Management practices like Aromatherapy that involve the use of Essential Oils such as Lemon Oil to boost your energies, Rosemary & Peppermint Oil to sharpen your focus and concentration, or Lavender to create a relaxing environment in your office/home. Are you the kind of person always looking for shortcuts to your health and wellbeing, I hate to be the bearer of bad news that they mostly offer short-term benefits, with an array of side-effects which the natural, self care practices mentioned above don't carry and instead offer long term benefits for your entire wellbeing. What band-aid practices/products do you currently have? Have they served you right? Let me know below #StressManagement #Burnout #SelfCare #Wellness #CorporateWorld #Entrepreneurship #MentalHealthMonth #MentalHealthAttheWorkplace #MentalHealthUganda

Here is your Wednesday Wellness Tip… Creating a Self-Care Toolkit/Plan When faced with a difficult situation, especially a situation that catches you off guard, it can be difficult to think clearly and make rational decisions as to what to do next. A self-care plan establishes a framework that helps us stay focused, rational, and adaptive during highly stressful situations, which can help support us in making better decisions. The best defense is having a plan ready for those times when you need it so you can activate it immediately. This is where creating a self-care toolkit or plan comes in. A self-care plan empowers us to take care of our well-being during challenging times, enabling us to respond effectively, stay emotionally balanced, and support ourselves and others throughout the crisis. In emergencies, we often experience higher levels of stress, anxiety, and panic. Having a self-care plan helps us respond effectively by providing us with pre-defined steps to calm ourselves down and address our physical and emotional needs, so we can help prevent, or at least curb, feeling overwhelmed, helpless or out of control. What should your self-care toolkit/plan include? It can include the following components: 1. First, identify coping mechanisms or self-care strategies that are helpful for you during stressful situations. Ask yourself, "What will help me relax?" (actively focus on breathing techniques, meditation, walking in nature, cuddling a pet, calling a trusted friend, listening to classical music, knitting, baking something...) 2. Identify people in your life who you feel comfortable reaching out to during a difficult or stressful time, such as a trusted friend, therapist, primary healthcare provider, or family member. Include their contact information and let them know they are part of your support system 3. Make a list of positive affirmations to bring a sense of calm to yourself or when you're having a difficult time. These can be "I am capable of handling any challenge that comes my way" or "I am surrounded by love and support from the people who care about me" 4. Make a list of people, places, or things (triggers) to avoid when you are feeling stressed or are having a difficult time Remember to update your self-care plan regularly, ensuring that all information is current and accurate. It might be helpful to write these down on a small index card to store in your wallet so you have access to it whenever you need it.  By having a self-care plan in place, we are not only taking care of ourselves but also enhancing our ability to support others who may be affected by the emergency. By maintaining our own physical and emotional well-being, we can be more present and helpful to those around us. Having a plan also helps us develop and further hone resiliency and coping mechanisms that can be beneficial not only during the immediate crisis but also in the long run, helping us navigate and recover from the aftermath. ~Kate #selfcare