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Having gratitude can be good for your health

Having posititve thoughts and a positive attitude throughout the day can boost our morale. If we focus too much on the negative or find something negative in everything we do, it only will bring us down. With Covid-19 being all we hear or talk about right now, lets focus more on us as we seem to have a little more time.

Take a few minutes each day to practice gratitude from the HEART, recommended by the American Heart Association.

1. Health: What did your body do for you today?

Did you know you take about eight million breaths a year? Your feet can take you up a mountain, your arms can hold someone you love. Take a minute to marvel at the finely tuned machinery of your body.

2. Eat: What did you feed your body to nourish yourself today?

Was it an old favorite, something you made, or something new and different? Did you eat fruits or vegetables? We comsume a lot of meals each year, each sitting is a new opportunity to fuel or bodies. Take a minute to reflect on what nourishment you comsumed.

3. Activity: What did you do that you really enjoyed today?

Did you get outside for a walk? Or try a home workout? Take a minute to think back on one particularly awesome moment.

4. Relationship: Who do you look forward to seeing?

Is it someone who sets your heart on fire, always has a smile for you, has your back, or makes you laugh until you cry? Take a minute to smile as you think about this special person.

5. Time: What are you doing right now?

Every single day you wake up with 24 brand new hours. The past is history, the future is a mystery, and today is a gift. That’s why they call it the present! Take a minute to be thankful for the gift of time.

Scource: American Heart Association

Tell me something good!

Welcome to your random tidbit of good news for the day. 🙂 In today’s “Tell me something good” we explore the perception that the country is becoming a more dangerous and violent place each year. According to the FBI’s Uniform Crime Reporting (UCR) Program, violent crimes peaked in the mid-1990s and have since fallen dramatically! There’s no real consensus as to why it’s happened. Economists, sociologists, and political scientists disagree.

The perception of the public may be different, but the evidence is clear. We’re living in one of the least violent periods of American history.

Working from home? Free ergonomics webinar tomorrow

If you’re spending more time working at home right now, we want to make sure you have the right setup for spinal health and to limit aches and pains.

Now is the time to ensure your temporary at-home office is ergonomically correct. The term ergonomics applies to the relationship between workers and their environment, and involves arranging things in the environment so workers can use them safely and efficiently. Proper ergonomics in the workplace is the first step in reducing the likelihood of injuries.

Briotix, Norton Healthcare’s partner in workplace performance services, shares tips below that will keep you sitting up straight and getting through your self-isolation pain-free.

In addition, Briotix is offering a free 30-45 minute educational webinar to help you avoid potential injuries to your back, neck and wrists. The webinars will be Thursday, April 2 at 9 a.m. The webinar could fill up, so please register early. Click here to register.

This program is not mandatory in any way. However, the goal of this program is to help you achieve better health.

Kick off to National Walking Day

National Walking Day is TODAY, April 1st, celebrate this day of movement by getting up and takign a walk!

For anyone who is participating in Spring into Action and reaches 7,500 steps on April 1st will not only receive 1 point towards Step 4, but will get entered to win a Fitbit Inspire. Make sure your device is synced or manually enter your steps on NGoodHealth.com for that day. Five Spring into Action participants will win!

There is still time to sign-up Spring into Action, visit www.ngoodhealth.com to join the challenge.

Earn healthy action points for the 4 steps! 7,500 steps = 1 point!

Questions?
Contact N Good Health at (502) 629-2162 or submit a service request form on Nsite.

Feel stronger with this workout!

This total body workout from the Y @ Work team can be done just about anywhere with just your “self” and a chair, bench or stair.  Be sure to do the warmup movements to prepare your body for the work and look at the pictures for good form.  It will only take 20 to 25 minutes to perform these exercises.

By including strength movements like these with cardiovascular activities like walking, running and cycling you will increase your strength and endurance, feeling stronger and more energetic.  Do it for YOU! 

April is National Stress-Awareness Month

As health care providers we take care of our patients and our families but sometimes don’t make time to take care of ourselves.  We have this backwards!  When we place self-care as a priority through good nutrition, exercise or stretches and relaxation, we can better serve others. Life can be stressful but managing that stress is key to maintaining a happy balance between life and work. The Mayo Clinic has identified three areas stress can impact most, including your body, mood and behavior. 

If ignored, stress can affect your body and contribute to health symptoms such as headaches, high blood pressure, weight gain/loss, fatigue, tense muscles, digestion issues, disrupted sleep and more.

If not managed properly, stress can also affect your mood with symptoms like restlessness, irritability, sadness or depression, feeling overwhelmed or a lack of motivation or ability to focus on tasks. 

Common effects of stress on your behavior include but are not limited to angry outbursts, drug or alcohol abuse, social withdrawal, over/under-eating or even decreased desire to exercise. 

If you have any of these symptoms, you can explore stress management strategies such as regular physical activity, deep breathing, meditation, massage, laughter or music. Aim to get plenty of sleep and eat a healthy diet that includes plenty of vegetables, fruits, water and steers clear of excessive caffeine and alcohol intake. 

While at work, taking even a short walk and stepping away from your workspace can help manage stress levels.  Be sure to include some simple, effective stretches right in your work area.  Schedule a free Life Balance assessment through Norton Healthcare’s Employee Assistance Program to support your emotional and mental well-being when stress might be too much.

Taking care of yourself through stress management means you are better able to take care of others and continue providing great human interactions.

Create a Circuit Workout at Home For the Family

Don’t have workout equipment? No problem, a circuit workout is all you need.

It’s best if you keep it to 3-4 exercises, that can last anywhere between 30 seconds to 3 minutes. For a great workout try alternating between cardio and strength exercises. Repeat the circuit two to three times.

Some examples of cardio exercises:

  • Jumping jacks
  • Jumping ropes
  • Jogging or marching in place
  • Stair-climbing or step-ups
  • High knees
  • Mountain climbers
  • Star jumps
  • Burpees

Examples of strengthening and stability exercises:

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Hip lift or bridge position
  • Tricep dips on a chair
  • Lunges
  • Squats or chair position
  • Wall sits

Have fun with it, write all the exercises on pieces of paper and pull out two cardio and two strength exercises each day.


Scource: American Heart Association

Take a breath . . . for stress/anxiety relief

When you are stressed or anxious, your breathing tends to be shallow and possibly irregular. Deep breathing is one of the best ways to lower stress in the body and it provides quick results. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then relays this message to your body. Breathing deeply allows for more carbon dioxide to enter your bloodstream which quiets down the brain and helps synchronize your breathing with your heartbeat.

Take a few moments to try these breathing techniques and feel the calming sense come over your mind and body.

Are you ready for some asparagus facts?

​*Click on the photo for more info on a heart healthy diet.

  • Asparagus is related to onions, leeks, and garlic.
  • It takes asparagus three years to grow from seed to harvest.
  • Oceana County, Michigan is the self-proclaimed asparagus capital of the world.
  • One of the most popular varieties of green asparagus is named after Martha Washington, the wife of George Washington.
  • California grows about 70% of all the asparagus grown in the United States.
  • More than 50,000 tons of asparagus are grown in California every year.
  • White asparagus comes from the same plant as green asparagus, but it is grown underground to block sunlight and prevent photosynthesis, thus inhibiting production of chlorophyll.

Monday Motivation

Not only is dancing FUN, it’s also a full-body workout & it’s excellent for your heart, balance & coordination. It can be a great creative outlet & also a great way to relieve stress. You don’t have to be a pro- simply turn on one of your favorite songs & get moving!

Action: Try dancing for 5-10 minutes in the morning before work or when you get home for a quick energy boost that doesn’t require a shower. If you like more structure & would like to turn it into a workout, pull up a dance workout video on YouTube & get groovin’!