Tag: Dr. Barbara Edwards Princeton

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Tips for Self-Care

Self-care is an important step in maintaining a healthy, well-balanced life. There are different types of health ranging from mental to physical. It is important for self-care to factor in both mental and physical health.

 

Self-care for mental health

Increasing relaxation can help mental health by decreasing mental stressors. Some great ways to relax involve meditation and going on nature walks which can help relieve stress by giving the mind a release. Some outlets that can be employed to cope include journaling and talk therapy. Journaling is a cathartic way to voice your concerns which can help to relieve stress and give an opportunity to gain clarity when you look back at the things you’ve written in the past and have since overcome. Therapy is great for mental health since it involves voicing concerns to a third party who is a trained professional and can give helpful guidance about how to approach problems and develop healthy coping mechanisms. Regular socialization with friends and those close to you is also important to check in with your mental well-being since it reduces loneliness and reinforces positive bonds.

 

Self-care for physical health

Nutrition is a key factor in maintaining physical health since a lack of certain vitamins can result in deterioration of the body. Fitness is an important tool to maintain physical health since it keeps the body strong and increases stamina which helps it function at optimal levels. Some great exercises for physical health are swimming, yoga, Pilates and spin classes. Moving your body releases endorphins, popularly known as the “happy” brain chemical.

 

Mental health and physical health are connected so maintaining both is the key to a balanced, healthy life. Focusing on your needs as an individual helps you to be able to function at an optimal level.

 

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

 

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Developing Healthier Eating Habits

Woman eating a salad

We all know that we need to maintain a healthy diet to live a balanced, vital life, but a “healthy” diet can be hard to achieve when we are bombarded with messages about dieting simply to lose weight. While weight loss can be a side effect of a diet packed with nutrients and foods that are good for your health, the goal is to develop habits that keep you eating those healthy, whole foods. Here is a list of methods to keep in mind to stay on the right track towards developing healthier habits around food.

Self-Reflect

You won’t be able to notice unhealthy habits if you don’t allow yourself to take note. Reflection and self-awareness are key to implementing healthier habits. For instance, try keeping a food and drink diary to understand what you frequently reach for that leaves you feeling sluggish. Using this info, you can sketch out your food habits, good and bad. Knowing these habits is beneficial to you, as you can highlight which ones you would like to work on, and which you can keep.

Change Routine if Needed

If your daily routine is enabling your unhealthy behavior, it’s okay to change it! For most people who may have unhealthy eating habits, breakfast is not an essential meal. This may not seem that important to some, but in order to maintain a healthy diet and lifestyle, the age-old phrase “the most important meal of the day” really does reign true. Breakfast is so important because it provides energy for you to begin your day. If you haven’t eaten earlier in the morning, you may find yourself fatigued and too tired to get certain important tasks done. Skipping meals is another bad habit to watch for, as the inconsistency of when you eat can have negative effects on health. To enforce a healthy routine, make sure that breakfast, lunch, and dinner are consistently being eaten.

Eat Foods You Can Pronounce

Reaching for packaged foods as you sit down to watch a movie or to snack on quickly before a zoom call at work add up at the end of a week. As you track your eating habits, you may notice how large a percentage of your caloric intake is coming from processed foods with ingredients you can’t pronounce. Instead, try reaching for more whole foods that are grown on farms, rather than produced in factories. Food should bring you fulfillment and satisfaction – take the time to slow down to enjoy full meals rather than quick snacks.

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Benefits of Moving Your Body Daily

Man in blue jacket running in the daytime

It’s recommended that adults get 75-300 minutes of physical activity each week. This number may seem like a lot to some, but next to nothing for others. Either way, it serves as a reminder that a person should be exercising or moving to maintain a healthy lifestyle. If you shy away at the idea of “working out”, it’s okay! You don’t have to shell out dozens of dollars per month for a gym just to stay healthy, there are other ways to get your heart pumping!

Benefits of Moving

It likely does not come as a surprise for most that consistent movement is beneficial to your health. In addition to weight loss, there are a handful of benefits that can be gained by keeping active throughout all parts of the year. Moving your body or exercising carries the benefit of enhancing your mood and improving mental health. Studies have shown that sitting around and not staying active leads to increased anxiety and even depression. Moving around will also cause decreases in stress and can brighten your mood by giving you a sense of accomplishment. Moving around daily also helps support bone health and preservation, brain health, and sex drive.

Ways to Move

Of course, the best way to move your body is to incorporate a workout routine into your day. If you don’t have a gym membership, there are several other ways you can accomplish this and improve your health.

  • Walk – To get moving, one can simply go for a walk! Travel to a large shopping area and browse around or find a trail in the woods to get away from all of the noise and take a nice hike! Either way, walking is a great form of exercise that doesn’t take much effort at all.
  • Stretch – Another easy one, take a few moments each day to stretch, when you wake up, every hour or so while at work, after a workout, whenever it works for you! Stretching helps to move lymph fluid and regulate lactic acid buildup, leading to your body feeling more relaxed.
  • Dance – Dancing is very beneficial to your body as it incorporates weight-bearing exercises such as spinning as well as range-of-motion exercises like arm and hip swings.
  • Working out – This is the most beneficial if you are willing to put in a bit more effort. Working out, either weight training or cardiovascular, not only helps to strengthen your body and maintain healthy weight, but it also has amazing benefits for mental health, such as a decreased possibility of developing depression. If you don’t know where to start, check out fitness YouTube channels for a fun challenge.

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Ways to Improve Your Sleep

We all love to sleep. On average, people should sleep eight hours a day to feel refreshed and rejuvenated for the next day. However, many can’t seem to get eight hours as some have trouble falling asleep or they still feel tired even after eight hours. This can be for an assortment of reasons and without proper sleep, people often feel tired, moody, and unproductive throughout the day. Here are some ways to improve your sleep:

Sleep and Wake Consistently

Did you know that you can still have the proper amount of sleep and still be sleeping incorrectly? Having an inconsistent sleep schedule can throw your sleep cycle off and cause an eight-hour night of sleep to feel like a six-hour night, making you feel like you need to take a nap later in the day. Going to sleep and waking up at similar times each day can prevent this and make it so that you feel more well rested.

Reduce Screen Usage Before Bed

Blue light is the light emitted from devices such as smartphones and computers. Exposing yourself to this blue light reduces the production of the hormone melatonin, a chemical in the brain which aids in falling asleep. To fix this, reduce the amount of screen time before bed, or if screens need to be viewed late, install a blue light filter or wear specialized glasses that can block exposure.

Lower caffeine and Sugar Intake

Consuming drinks high in sugar or caffeine can cause the body to become energized which makes it difficult to fall asleep. Drinks containing high amounts include coffee, energy drinks, and certain types of tea. Switching to decaf at night or substituting sugary drinks for water or other products containing low sugar can help speed up falling asleep.

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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Recovery Tips After a Workout

Completing a workout feels so rewarding as endorphins are released to make you feel good about the work you’ve put into yourself. Working out regularly has been proven to provide both physical and mental benefits that can improve how people look and feel. However, hours or days after a lengthy workout one can have a different feeling—soreness. There are certain steps people can take after a workout that can improve recovery and prepare them for the next workout they do. Here are some tips for post-workout recovery:

Rehydrate

One of the most important aspects of working out is hydration. This applies even after the workout as muscles need to heal and replenish after intense exercise. Drinking water or even healthy drinks such as black or green tea, coconut water, and low-sugar sports drinks can help improve muscle flexibility and strength along with preventing any soreness. Try to avoid drinks that contain sugar, caffeine, or alcohol as these can cause dehydration.

Stretch

Stretching is very important when it comes to pre-workout and post-workout. Muscles after strenuous activity tend to build up lactic acid which can increase soreness and pain. Not stretching after a workout can increase these and may make the next workout more painful. Doing light workouts on days off or stretching after a workout can prevent acid buildup, boost circulation, and even remove certain toxins. Some light workouts can include walking, yoga, or swimming.

Eat Healthy

What someone eats after a workout matters. Eating healthy, whether it be a snack or a meal, is important, especially for the first 45 minutes after a workout. Foods that are best for this contain both protein and carbohydrates. These two components help with muscle recovery and recharging energy levels respectively.

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.