What’s the first word you think of when somebody says “routine?”
Do you think of negative words like boring, dull, same old…
Or do you associate it with more positive words like planning, consistency, reliable…
How you think and feel about your daily routine can dramatically affect the rest of your life. If you dread your routine, you’re likely to go off course. If you look forward to it, you’re more likely to stick to it and achieve your desired outcomes.
Your daily routine is particularly important when it comes to your health:
How do some individuals maintain vitality and stay active much longer than others?
It’s less about genetics or diet and more about the power of a consistent daily routine.
Sticking to a well-structured routine has profound benefits for your overall well-being, such as:
1. Enhanced mental health: Regular routines reduce anxiety and depression, creating a sense of stability and predictability in your life.
2. Improved sleep quality: A consistent evening routine helps signal to your body when it’s time to wind down, leading to better sleep patterns.
3. Increased productivity: A set routine makes it more likely that you’ll prioritize tasks effectively, reducing procrastination and maximizing productivity.
4. Better stress management: Routine activities, especially those that involve relaxation or mindfulness, can significantly lower stress levels.
5. Healthier eating habits: Planning meals as part of your routine can improve nutritional intake and prevent impulsive, unhealthy eating.
6. Strengthened immune system: Regular exercise and sufficient sleep, both components of a good routine, can boost your immune function.
If you’re like most of us, that sounds like a pretty good deal!
And the best part is creating (and sticking to) a routine isn’t that hard.
On the contrary, with a few tips and some guidance, developing a routine that improves your overall health can be super rewarding and fun.
Are you ready to take advantage of all the benefits of a healthy routine?
Here are 6 keys to developing the perfect routine to help you win the day:
1. Start With Clarity (Mindful Mornings)
Begin your day by setting a clear intention. Dedicate five minutes to meditation, focusing on your breath to center your thoughts. Follow this with five minutes of journaling, writing down what you’re grateful for and your top three priorities for the day. This practice boosts mood and productivity and aligns your actions with your personal goals.
2. Hydrate and Nourish (The First Hour)
Start with two glasses of water within the first 30 minutes of waking to rehydrate and kickstart your digestion. Follow this with a balanced breakfast with a good mix of protein, healthy fats, and complex carbohydrates. For example, you could have a spinach and feta omelet with a side of whole-grain toast, setting a nutritious tone for the day.
3. Movement (Energizing Beginnings)
Incorporate at least 15 minutes of morning exercise. This could be a brisk walk, a series of yoga poses tailored to awaken your body or a short bodyweight workout circuit. Exercise boosts circulation, enhances mood, and sets a positive energy tone for your day.
4. Dress for Success (The Confidence Uniform)
Choose appropriate outfits for your day’s activities and ones that make you feel confident and positive. This doesn’t mean dressing formally but rather intentionally selecting clothes that reflect your personal style and the energy you wish to carry into your day.
5. Sunshine and Fresh Air (The Natural Reset)
Spend at least 10 minutes outdoors in natural light. Morning sunlight helps regulate your body’s clock, improves mood, and can contribute to vitamin D intake. This could be a short walk, a moment with your morning beverage on the balcony, or simply standing in a sunny spot.
6. Enjoy a Mindful Moment (Savoring the Start)
Conclude your morning routine with a practice that offers a sense of reward. Brew a cup of quality coffee or tea, and take the time to really savor it. This isn’t just about the beverage—it’s about taking a moment to pause and appreciate the start of your day before diving into your tasks.
Bonus: Supplementing Your Routine for Enhanced Well-Being
Adding a supplement like Stonehenge Health’sDynamic Liposomal Vitamin C to your morning routine can amplify the benefits of each of these practices. Its superior absorption and efficacy ensure that your body gets the immune support, antioxidant protection, and skin health benefits it needs to complement your health-focused lifestyle.*
Incorporating high-quality supplements ensures that as you nurture your mind and body through your daily practices, you’re also providing cellular-level support, rounding out a holistic approach to well-being.
Creating a structured daily routine incorporating these practices and mindful supplementation sets a solid foundation for health, vitality, and productivity.
Here’s to building a life filled with purpose, good health, and joy through the transformative power of routine.
Most folks with an athletic background have heard of plyometrics.
It’s a common practice in sports training, but it actually does provide some value outside of athletics, as well.
In this article, we’re going to take a look at some of the ways in which plyometrics might be beneficial specifically for an older population. Let’s jump in.
What is plyometrics?
Plyometrics, also called “jump training,” are exercises designed to increase muscular power and explosiveness.
The primary purpose of plyometrics is to improve the speed and force of muscle contractions, which leads to greater power output for athletic movements.
This is achieved through the use of explosive, fast-acting exercises that stretch and then quickly shorten muscles, known as the stretch-shortening cycle (SSC). This cycle enhances the neuromuscular system’s efficiency and reactivity, making it fundamental for improving performance in various sports and physical activities.
Is plyometrics training good for older adults?
It depends.
We need to begin this section with two caveats:
1. Always consult your physician before starting any new exercise program
2. Plyometrics training consists of explosive movements; thus, caution is a necessity
In general, plyometrics is not a great option for beginners and is better suited for people who are already in decent physical shape; often with a sports background. With the proper approach, however, most people can get started safely with plyometrics.
How to prepare for a plyometrics exercise routine
Here are some tips to consider before starting a plyometrics workout:
• Health status: Individuals with cardiovascular conditions, joint issues, or osteoporosis should be cautious. High-impact exercises can pose risks, including falls, fractures, or worsening of existing conditions.
• Fitness level: Older adults who have been consistently active and have a solid base of strength and cardiovascular fitness may be able to include lower-intensity plyometric exercises under professional guidance.
• Adaptations and modifications: Plyometric exercises can be modified to be lower-impact, focusing on controlled movements rather than high jumps and rapid changes in direction. Such modifications can make plyometrics safer and more beneficial for seniors.
• Professional supervision: Consulting with a fitness professional, particularly one experienced in working with older adults, can help tailor a plyometric program to the individual’s needs, ensuring exercises are performed safely and effectively.
• Gradual progression: It’s crucial for older adults to start slowly, with low-intensity plyometric exercises, gradually increasing intensity as their strength and endurance improve.
• Focus on safety: Incorporating balance and strength training exercises alongside modified plyometrics can help improve overall stability, reducing the risk of falls.
That said, there is plenty to be gained by adding plyometrics to your fitness routine.
Benefits of plyometrics
Beyond the primary benefits of plyometrics, such as improved athletic performance and increased muscle strength, there are several additional secondary health benefits people can obtain:
• Enhanced coordination and balance: Plyometric exercises often involve complex, multi-joint movements that require coordination and balance. Over time, these exercises can improve neuromuscular control and proprioception.
• Improved bone health: The impact forces associated with many plyometric exercises can stimulate bone growth and improve bone density, which is important for preventing osteoporosis.
• Increased metabolic rate: Plyometric training is high-intensity and can increase the amount of calories burned during and after exercise, contributing to fat loss and improvements in body composition.
• Better Cardiovascular Health: The intensity of plyometric exercises can also provide cardiovascular benefits, improving heart health and endurance.
• Enhanced joint mechanics: Properly performed plyometric training can improve the mechanics of the knees, hips, and ankles, potentially reducing the risk of injury in these areas.
With the proper approach, you can enjoy the health benefits of plyometrics training while staying safe.
Take your training to the next level with Dynamic Turmeric
Athletes of all shapes, sizes, and ages use turmeric supplementation because of its widely recognized anti-inflammatory and antioxidant properties, which contribute to its potential benefits for joint health.*
Turmeric has also been found to help support immunity, brain function, digestive health, and healthy joints. Many people across the globe even use turmeric for its abilities to help as an antioxidant, detoxifier, and its mood-improving capabilities.* Check out Dynamic Turmeric from Stonehenge Health today.
Beauty isn’t just about having a pretty face. It’s about radiating confidence and feeling comfortable in your skin.
Over time, beauty experts have shared numerous tips and tricks to help enhance natural beauty. Here are the top ten timeless beauty tips that you need to know, with a surprising unconventional idea taking the lead.
1. Embrace Your Unique Beauty
There is a profound truth in understanding that beauty is not a one-size-fits-all concept; it is diverse, subjective, and deeply personal. Recognizing this, it’s important to embrace the notion that every individual possesses a unique form of beauty – and yes, that includes you.
Your uniqueness is your strength. It sets you apart from the crowd and makes you who you are. So, cherish your individuality. Your so-called ‘imperfections’ are not flaws but distinguishing features that contribute to your overall beauty.
Instead of conforming to what society says is beautiful, which often tends to be narrow and unrealistic, focus on enhancing your natural beauty. Celebrate your unique features, your skin, your body shape, and your distinct characteristics. The most beautiful people are those who feel comfortable in their own skin and aren’t afraid to show the world their authentic selves.
Remember, confidence is key. There is nothing more attractive than a person who carries themselves with self-assuredness. Confidence isn’t about being arrogant or thinking you’re better than others; it’s about recognizing your worth and not being afraid to express it. When you wear your confidence proudly, it radiates from you, making you even more attractive.
So, step into your power. Embrace your unique beauty, and don’t let anyone make you feel otherwise. Because at the end of the day, true beauty comes from within, and there’s nothing more beautiful than being unapologetically you.
2.Commit to a Skincare Routine Inside + Out
Maintaining a radiant complexion requires more than just surface-level care. It’s about committing to a skincare routine that nurtures your skin from the inside as well as the outside.
Regular cleansing, toning, and moisturizing are foundational steps for preserving your skin’s natural glow. Cleanse your face twice daily to eliminate dirt and excess oils. Follow with a toner to restore your skin’s pH balance, and conclude with a moisturizer to keep your skin soft and hydrated.
It’s widely understood that exposure to the sun can cause skin aging, hyperpigmentation, and even skin cancer. Hence, it’s crucial to begin your day by applying sunscreen, regardless of the weather conditions. Opt for broad-spectrum sunscreens as they protect against UVA and UVB rays. Aim to use a product with an SPF of at least 30 for optimal protection.
But don’t stop there. Your skin’s health is also significantly influenced by what happens beneath the surface.
The Power of Vitamin C for Skin Health and Beauty
Vitamin C is a unique antioxidant that has a vital role in promoting collagen production, a protein that enhances skin firmness and elasticity, keeping it plump and youthful2.
Moreover, vitamin C protects against sun damage and supports the skin’s ability to combat harmful UV rays2. Furthermore, a high vitamin C intake helps decrease skin dryness and retains water in the skin, providing essential moisture2.
Because vitamin C deficiency can lead to dry skin and a reduction in collagen synthesis, along with an unsupported immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.*
This liposomal formula is a blend of 1,500 mg of fat-soluble and highly bioavailable vitamin C and ascorbic acid. Dynamic Liposomal Vitamin Cefficiently replenishes your daily needs.* Subtle, glowing skin, here you come.
3. Nature’s Spa: Cold Showers
Surprisingly, one of the most unconventional yet effective beauty tips is to take cold showers. While it might sound daunting at first, cold showers can provide numerous beauty benefits. They help skin feel firmer, which may also help reduce the appearance of other imperfections. Cold showers also stimulate blood circulation, promoting healthier skin and hair. Plus, they can wake you up in the morning and leave you feeling invigorated and refreshed, adding a natural glow to your beauty.1
To take a cold shower – start with 30 seconds of cold water at around 70°F and gradually increase the duration while you lower the temperature – go no lower than around 60°F
Be aware that cold showers can constrict your airways — making them particularly dangerous for people with heart and lung conditions.
4. Healthy Eating
Indeed, the adage “you are what you eat” holds true. A well-balanced diet with plenty of fruits, vegetables, lean proteins, and wholesome fats supports your skin’s health from the inside out.
The magic lies particularly in foods teeming with antioxidants like berries and leafy greens. Antioxidants, including vitamins C, A, E, and carotenoids, safeguard cells from damage inflicted by free radicals, according to Mayo Clinic3. Moreover, an antioxidant-rich diet, replete with fruits, veggies, nuts, whole grains, and fatty fish, fosters healthy skin.4
Therefore, incorporating nutrient-dense foods rich in antioxidants, including certain types of berries, nuts, and vegetables, into your diet not only combats harmful free radicals but also slows the aging process and promotes overall well-being.5
5. Sleep & Stress Reduction
The concept of beauty sleep is far from fictional. As you slumber, your body enters a restorative phase, mending and revitalizing your skin. Coupled with effective stress management techniques, you can further enhance your body’s healing process. Strive for a solid 7-9 hours of sleep each night while incorporating relaxation practices into your routine to keep stress at bay.
The enhanced blood flow carries oxygen and nutrients to your skin cells, promoting their health and vitality. This nourishment helps the cells perform their functions optimally and can even facilitate collagen production, a protein responsible for maintaining your skin’s elasticity and firmness.
7. Hydrate, Hydrate, Hydrate
Taking care of your skin is a key part of overall health and beauty, requiring attention to internal and external factors. Internally, dehydration can have a detrimental impact on your skin’s health. That’s why ensuring you’re drinking enough water to keep your body well-hydrated from the inside is crucial. Externally, your skin could be harmed by environmental factors like sun exposure, pollution, and harsh weather conditions.
A quality moisturizer plays a significant role here. Regularly applying a good moisturizer across your entire body helps restore the skin’s hydration levels, keeping it soft and plump. It also acts as a shield against external damage, trapping essential moisture and nutrients in the skin while warding off harmful environmental effects. Thus, staying well-hydrated, both internally and externally, is a vital beauty tip for promoting healthier, more glowing skin.
8. Remove Makeup Before Bed
Wearing makeup can enhance your features and boost your confidence, but it’s crucial to remember that leaving it on overnight can damage our skin.
One of the main problems with not removing makeup before sleep is that it can clog your pores. Throughout the day, makeup, combined with the natural oils and sweat our skin produces, can accumulate in the pores, leading to blockages. These blockages are often the root cause of unwanted breakouts, blackheads, and a dull complexion.
Therefore, it’s essential to always remove your makeup before going to bed, regardless of how exhausted you may feel. It might be tempting to skip this step, especially after a long day or a night out, but keeping your skin clean and clear requires consistency in your skincare routine. Your skin does most of its healing and rejuvenating while you’re asleep, so give it the best chance to do so by ensuring it’s clean.
9. Don’t Neglect Your Hair
The condition of your hair is not necessarily an indicator of your overall health or well-being, mainly as natural changes occur with aging. However, it still requires a similar level of care and attention as any other part of your body.
Regular trims, deep conditioning treatments, and avoiding excessive heat styling can help maintain healthy, shiny hair. Also, choose hair products suitable for your hair type and concerns.
Making the most of your hair doesn’t always mean investing in expensive treatments or products. It’s also about nurturing from within.
Biotin (B7), Vitamin D, A, and E all play an important role in the health of your hair.6
Omega-3 is a vital form of fatty acid that performs a critical function in maintaining your body’s overall health and well-being. These fatty acids are known for their nourishing properties that can help keep your hair healthy and support its thickening.6 However, omega-3 is classified as “essential” because your body cannot produce it on its own, and it must be obtained from dietary sources.
Adding a quality omega-3 like Stonehenge Health Dynamic Krill Oil to your routine can also help combat dryness from within and soothe a dry or irritated scalp.*
10. Don’t Neglect Your Teeth
A critical aspect of beauty that is often overlooked is dental hygiene. Your smile can be one of your most attractive features, so don’t neglect your teeth!
Regular cleaning and flossing not only keep your teeth and gums healthy, but they also prevent bad breath – a definite beauty faux pas. Remember to replace your toothbrush every three months. Electric toothbrushes deliver a more thorough cleaning so certainly worth the investment.
Regular visits to the dentist help catch any potential issues early and can provide professional cleanings that you just can’t get at home. A bright smile goes a long way in enhancing your overall appearance. So, make dental care a non-negotiable part of your beauty routine!
These timeless beauty tips, including our unconventional cold showers tip, are tried and tested methods for maintaining and enhancing natural beauty. Incorporating these habits into your daily routine can help you look and feel your best. Remember, beauty comes from within, so take care of your body, stay positive, and let your inner beauty shine through.
Sources:
1. The Benefits Of Taking Cold Showers For Your Skin | SkinMindBalance (aveeno.com)
2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
3. “Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic, March 1, 2022.
4. “Antioxidants: Are There Good for You? Pros and Cons.” WebMD.
5. “Antioxidants.” The Nutrition Source, March 3, 2021.
6. Almohanna, Hind M et al. Dermatology and therapy, March 2019.
