Category: Health

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Five Ways to Create a Productive Morning

Not everyone is a morning person that can stick to a routine and enjoy it. Still, having a morning routine that is effective and productive can help start your day on the right track, day in and day out. If you struggle with this, read on for five tips that can help you implement a productive morning routine. 

Don’t Hit Snooze

Some people may struggle getting out of bed because they still feel tired. That is where the snooze button comes in—this  is the first way you ruin your productive day! Make sure to keep your alarm anywhere else but next to you to reinforce that you need to get up in order for your alarm to be silenced. This will make it increasingly harder to go back to bed and oversleep. 

Cold Shower 

While taking a cold shower may seem like a crazy idea on the surface, it has many potential health benefits. Implementing cold water in your shower will help wake you up, burn calories and reduce stress. This doesn’t mean the water needs to be freezing, it just needs to be a little colder than normal and you can work your way down to colder and colder if you desire. If this seems impossible at first, begin by turning the temperature down for the remaining 30 seconds of your shower to start seeing how it impacts your mental state. 

Lemon Water 

Lots of people start their day with coffee or tea, and while both drinks have some health benefits, these are not the best morning drinks for your body. Water with lemon actually helps keep your body hydrated, while coffee contributes to dehydration. Having a cold glass of water takes minimal effort and boosts your mood and can also help with motivation. Try transitioning to this drink by opting for a warm mug of lemon water to start.

Prep Your Days

One of the most beneficial things you can do for yourself is plan. If you make a plan and a to-do list for your days, this helps keep you on track and prioritize your most important tasks first. Not only does this keep you on track but it limits your stress because you know exactly what you need to get done for each day. 

Quiet Time

Include at least fifteen minutes every morning to yourself. You can spend this time exercising, mediating, doing yoga or anything that would benefit your mind and body. Keep your phone away from you and set a timer so you can stay on track with this habit. If you have your phone nearby, you will be tempted to check your email or scroll on social media during this time. By indulging in your phone this can dictate how you spend your day, but it is YOUR day so take advantage of some me time by building mindfulness into your routine. 

Implementing these habits into your morning routine may help you become the morning person you don’t believe yourself to be. Not only that, but it can increase your motivation on the work you need to get done throughout the day.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Helpful Ways to Limit Negative Self-Talk

It is easy to be hard on ourselves and think that no matter what we do, someone else can do it better. Have you ever noticed that the things you say to yourself are not things you would ever say to another person? This is negative self-talk and it can be detrimental to mental health. So read on for some ways to limit this habit.

Step Back

When catching yourself thinking negative thoughts, or putting yourself down, stop and think for a second. A great tip is to as yourself, “who told me this?” You will start to find that the only person who is telling you these things is yourself. As Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.” Remember that our insecurities start with the things we tell ourselves to believe.

Support System

Another way to catch yourself practicing negative self-talk is by telling someone you trust the exact thoughts you are thinking. This gets your thoughts out there and a new perspective from someone you trust can help you realize that the thought itself is outlandish. Being vulnerable in this way can help those you trust become closer to you, and when you feel more supported, you can practice more self-love.

Affirmations
Listening to some positive affirmations or even reciting them to yourself will help give you a positive frame of mind. There are plenty of television shows and social media channels that promote and showcase negativity. Creating a safe and positive space can change the daily way you think about yourself.

Humans are prone to error which is why there is the “nobody is perfect” mantra. It is easy to be hard on ourselves and difficult to be nice. A way to start addressing your negative self-talk is by implementing these steps when you catch yourself thinking negatively.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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How the Weather May Impact your Mental Health

In the Northeast, we run the gamut of weather events. Between hurricanes and blizzards, extreme heat and floods—we experience it all between each of the four seasons. As the weather here can be extreme, you can expect to experience some mood changes related to the weather. Read on for ways the weather affects your mental health.

Stress

If you find yourself stressed when extreme weather is predicted, this is not an abnormal feeling. Many people find these situations stress triggers, and chronic stress goes hand in hand with mental illness. These trigger anxiety and depressive symptoms which is why you find yourself in a worse mood during months of extreme weather like the cold.

Weather Phobia

There are instances where you are not just stressed out about the weather, but feel intense fear regarding it. Having a weather phobia is rare, but is extremely possible. It’s normal to have fear about things we cannot control, and being worried about how weather could affect your day negatively could cause some anxiety. If you find your fear of impending weather is having an impact on your ability to live your daily life, try talking to your doctor or a therapist who can help you learn coping mechanisms.

Heat vs Cold

When it comes to humidity and the hotter months, people tend to be easily irritable. Research has shown that when there is more humidity, aggression and conflict happen at a higher rate than during the colder months. Still, during colder months, you may find yourself feeling grumpier and less motivated to leave your home to do the things you normally love to do.

While we’ve all experienced how the weather can have a small influence on mood, some people experience this on a deeper level. Seasonal Affective Disorder happens when the seasons change. Be aware of how the weather can impact your mood in both positive and negative ways and seek help if you feel as though coping mechanisms could help you regain a sense of control of your emotions when the weather seems to always rain on your parade.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Things to do With Holiday Leftovers

Following a major holiday, there are usually plenty of leftovers to enjoy for days. Though eating the same thing for a couple meals straight can become stale fast. Here are a few ideas to help you enjoy your leftovers!

Mashed Potato Pancakes

Mashed potatoes are a holiday favorite for Thanksgiving and Christmas, so try taking them in a new direction with these mashed potato pancakes. For these you need an egg, flour and mashed potatoes. You can add whatever you’d like into the mix to make them your own. After mixing, just form a pancake and fry them in the pan for about five minutes and enjoy!

Ham and Cheese Bake

After a long and tiring holiday, cooking may be one of the last things you want to do. Making something easy is always appreciated during this time of year. That’s why the Ham and Cheese Bake is an easy way to get rid of the leftovers that are taking up space in your fridge, and you can get rid of more than one leftover item by putting it in the bake.

Veggie Fried Rice

Spice up your veggies with this fried rice recipe. The recipe itself is Spicy Vegetable Egg Fried Rice, so if you are not one who likes spicy avoid adding the heat. Fried rice is a simple and effective way to use up those veggies. Just chop them up and add them to the rice and top it all with seasonings and sauces you like.

Don’t just keep eating the same meal after the holidays, try and change it up. Trying some new recipes can help clear out space in the fridge and give you more dinner ideas for the future!

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Signs You Are Overworking Yourself

Work is part of being a productive member of society. Work can be anything from school work, work for one’s job, or domestic work within the home. While work is important for growth and keeping oneself busy, doing too much of it can be bad for one’s physical and mental health. Often people don’t know or realize that they are overworking, but there are symptoms to look out for. Here are some signs someone is overworking themselves:

Trouble Stopping

People who work too much often feel as though they have to keep working and are always responsible for some sort of a work-related task. This can take the form of being on work devices for too long or even being on them over the weekend or on break. Not taking breaks or taking days off for the weekend can have a huge impact on one’s mental health.

Working Overtime Regularly

There are times when working overtime is necessary for getting a project or assignment done. However, working weekends or the evenings regularly is not a healthy habit to have. Even if one is getting compensated for working overtime, the long term effects can become a huge detriment. Burnout is common amongst people who take on overtime shifts as well as amongst students.

Constant Distraction

People who feel overworked may get constantly distracted or become more easily distracted. Being overworked and stressed out can cause people to think about and over analyze their short and long term work. Constant stress can disrupt thinking processes which can lead to further distraction.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.