Time Management and Your Health

"I'm too busy"...the most used excuse for an individual not adhering to exercise. Now, this doesn't mean that being busy on many occasions isn't justified. But, everyday? 

"Time is of the essence" is a phrase commonly used in business when a deadline is a condition of a contract. I'd argue with your health in mind that time is of the essence. Unfortunately, in life, we never know when our deadline is. I know that sounds grim. On the contrary, a few changes in our habits can have a tremendous effect on our health. Healthy habits, such as proper hydration and proper sleep, are proven to lengthen our life and make it much more enjoyable. 

Time management is a system or process that you use to organize your tasks in life. This is different per person. Common time management tools are calendars and planners. Today, there are a number of phone apps. Note: There is no set way to time manage. Too each his own.

Here are a few tips to manage for your health:

1. Rank Your Tasks by Most to Least Importance- We all have tasks that need to be completed each day. Until that day starts! Then more gets added to our plate. It happens. By ranking them, it allows us to eliminate the tasks that are more pressing in need and most probably causing the most stress. The key moving forward is to better understand where your health ranks in your everyday life. How high do you have it ranked? 

2. Stop Half Working on Tasks- How many times during the day do you have a task that should take 20 minutes only to have it take 30 minutes because you couldn't not pick up your cell phone? Often, it is just to check a text or browse on Facebook. Fight through the impulse to pick your phone up. That 10 minutes when added to the other times you "half worked" could be the 30 minutes you been trying to capture to exercise. Self-sabotage is tough to overcome. 

3. Learn to Say No- We all have our own issues and tasks to complete daily. As do others. Friends and coworkers will often ask us to help them. As much as we want to help them with their issue or work, do not help if it sets you back with your important tasks. You need to learn to say no respectfully.  

Hydration and Weight Loss

Hydration...Living in south Louisiana, we all know to well how important water intake is during the hot summer months. Heat stroke and other heat illnesses are prevalent. Especially to those who work and or exercise outdoors during these times. 

But have you ever thought about the link between your water intake and your weight management?

Study after study have proven the connection is strong. 

Here are a few examples of studies:
1. Finding: You consume less calories when hydrated

"A 2010 Virginia Tech study[ii] followed 48 adults over 12 weeks who were dieting. Participants were split into two groups: one that followed a low-calorie diet and another that followed that same diet, but drank 500 ml (about 2 cups) of water before breakfast, lunch and dinner.
After 12 weeks, the participants who were drinking more water had lost about 5 pounds more.
Why? For one, they were eating less; the second group ate about 75-90 less calories per meal.  Plus, by drinking more water, the research team concluded that they were drinking less sugary drinks."

(*Source: Dripdrop.com- https://dripdrop.com/blogs/news/hydration-and-weight-loss-does-drinking-water-help-you-shed-pounds)

2. Finding: Lose more weight independent of diet or activity

"A study examined the dietary habits of 173 overweight women who were trying to lose weight. Many boosted their water intake up to one liter or more during the yearlong study. As for the results: The group that drank more water lost about five additional pounds per year, independent of diet and activity."

(*Source: Dripdrop.com- https://dripdrop.com/blogs/news/hydration-and-weight-loss-does-drinking-water-help-you-shed-pounds)

3. Finding: Dehydration results in higher Body Mass Index

"According to a study published in the Annals of Family Medicine, how hydrated we are could be linked to our BMIs. The University of Michigan's Tammy Chang, M.D., and her colleagues used data from a national health survey of nearly 9,500 adults and conducted urine tests to determine participants' hydration levels. "What we found was that people who were inadequately hydrated had increased odds of being obese," said Chang.The study found that people who aren't properly hydrated have higher body weights—and are 1.59 times more likely to be obese.

There are a couple of explanations for the findings. First, drinking water helps you feel full. Secondly, people who choose water over sugary sodas reduce their caloric intake, resulting in weight gain."

(*Source: https://www.womansday.com/health-fitness/nutrition/a55603/drinking-water-prevents-weight-gain/)

Tips to Hydrating:

  1. Fix a glass of water the night before: Drinking a glass of water early in the morning is a great way to get the head start on your hydration each day. Fixing a glass of water to consume right after you wake up is a great example of planning for the day. 

  2. Track your water intake by using a refillable bottle with ounce markings. 

  3. Add flavor: Lemons, limes, or other fruit can give you a an opportunity to add flavor if bland water is a deterrent to drinking it. 

  4. Grab your allotment of water for the day: 8 glasses is the general rule to how much water you should consume each day. Grab 4 bottles of water out the fridge here at Gibson. 

Focus on the Whole Team: The Holidays are Back, Be Prepared

It doesn’t matter the sport. They all have rivalries. Football…Alabama vs Auburn. Basketball…Duke vs North Carolina. Softball…Arizona vs UCLA. We all have that foe that we love to beat and hate to lose to. Our health habits have a foe as well, the holidays. As I wrote in my article “Finally Beat Your Rival…The Holidays!,” there are a few ways to beat the holidays. Here are a few more tips to help you be victorious this holiday season.