work balance

Health and Wellness

If you are sleep-deprived, you may not be aware of what is causing the problem. There are habits that can actually make you more prone to losing sleep. The following steps can help you achieve uninterrupted sleep:

  • Sleep naturally – Do not use sleep aids or sedatives: they can be addictive.
  • Don't ingest alcohol, drugs, caffeine or chocolate before bedtime.
  • Eat your last meal at least two hours before bedtime to allow adequate digestion time.
  • Exercise early in the day to help you sleep better that night.
  • Read inspirational, soothing material before going to sleep. 
  • Keep a notebook at your bedside. If something is on your mind, write it down and then forget about it until morning.
  • Keep your attitude positive and mentally prepare to sleep well.
  • Use relaxation tools and better breathing techniques.
  • Monitor your thoughts at bedtime. Keep them positive.

Aside from weight control, regular exercise has many benefits: improved mental health, improved health of your muscles and bones, and reduced risk of heart disease, high blood pressure and premature death.

If you don't include any physical activity in your daily life, dig deep within yourself to discover the barriers that are inhibiting you. Maybe you continually make excuses for yourself. But you're never too old to find time for physical activity.

Starting your routine
When starting any exercise regimen, determine how often you plan to exercise and what time of day will work best for you. Are you are interested in an individual sport or joining a team?
Lack of motivation could mean you are not selecting physical activity that interests you. Consider some new activities: aerobics, cycling, dancing, hiking, gardening, golf, racquetball, swimming, stair climbing, walking, yoga or even kickboxing.

Small changes
Here are some easy ways to include more physical activity in your daily life:

  • Ban the remote control—get up to switch the channel. 
  • Take the stairs instead of the elevator or escalator at work, your apartment, the airport or the mall. 
  • At home, view going up and down the stairs as a chance to be active rather than as an annoyance. 
  • Choose a parking spot that forces you to walk, rather than driving around until you find a spot closer to your destination

Staying healthy is crucial for all-around well being. In addition to a good diet and regular exercise, here are a few tips to help keep you healthy:

Examinations & regular check-ups
Regular dental exams, internal check-ups and gender-specific exams are extremely important.  From heart disease to cancer to genetic disorders, there are warning signs, tests and other precautions you can take advantage of to prevent, detect or deter an illness at its root.

Alternative/holistic medicine
With consumer demand increasing, more and more holistic health practices are gaining national acceptance and going mainstream, including acupuncture, vitamin therapies and herbal supplements. The focus of such practices is on the mind and body through nutrition and lifestyle changes. There is a wealth of resources on the Internet on alternative health fields.

Take time for yourself – de-stress


Too much stress can be paralyzing. It can make you afraid to take chances, sap energy and creativity, damage relationships and even make you physically sick.

Stress can make even simple requests feel like unmanageable demands. The turmoil in today's corporate world is not letting up. As stress levels rise, tolerance often goes down. It seems as though we're always rushing at home, too. We rarely seem to have time for our own needs. We're caught up in a “hurry pattern.”

Stress is unavoidable. The important question is: How much do you allow stress to affect your quality of life? Stress can be good, if it motivates you to change, improve or achieve. If you think of stress as energy that can be directed toward positive, creative endeavors, you may be better able to control it.
15 ways to manage stress

  • Organize yourself
  • Talk to someone you trust
  • Work off stress
  • Get enough sleep to recharge your batteries
  • Take time out to play
  • Do something for others
  • Relax & take one thing at a time
  • Agree with somebody
  • Plan ahead
  • Develop a hobby
  • Eat sensibly & exercise
  • Don't put off relaxing
  • Don't be afraid to say “no” 
  • Delegate responsibility
  • Set realistic expectations


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