TBA Law Blog

TBA Law Blog

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Take Action to Limit the Stress of Your Digital Life

Posted by: Julie Sandine on Aug 21, 2019
News Type: Wellness Wednesday
Because social media is such a prevalent – and addictive – part of our daily lives, it’s important to take action to ensure “digital wellness” is included in our regular healthy living goals. Turning off your phone notifications from time to time, or even simply leaving your devices in another room for a few hours, can provide a healthy mental break. Some smart phones have applications that are helpful in making you aware of your screen time and reducing it - consider adding such an app to your device, and perhaps removing a social media app that causes negative feelings or concerns. Not having this type of toxic communication in your daily life will be a relief.

Improve Brain Function with Hydration, Healthy Diet

Posted by: Julie Sandine on Aug 14, 2019
News Type: Wellness Wednesday
Did you know there are actually recommended strategies for enhancing your brain health? Some simple diet changes can help. The brain is 80 percent water and so even mild dehydration can affect its function. As such, drink more water! Additionally, eating more healthy fats, omega 3s and plant foods, as well as less processed foods and saturated fats, enhances brain health.

Practice Good Posture for Better Overall Health

Posted by: Katharine Heriges on Aug 7, 2019
News Type: Wellness Wednesday
As a result of our sedentary profession, maintaining good posture can be a great challenge. Sitting at a desk for extended periods of time throughout the day makes it difficult to not let your shoulders slump. However, the effects of this are negative, as slouching causes strain on both sides of your back due to the unbalanced position of the spine. Hunching over changes your breathing because your lungs can’t fully expand as you inhale. This shallow breathing results in your cells getting less oxygen, which makes you feel tired faster. To battle this, try taking a break to do a wall squat to realign your spine. Stand next to the wall with your knees at 90 degrees, make sure your shoulders are down and back in order to lengthen your spine, and hold for 10 seconds.

Meal Prep to Have a Healthy Breakfast Everyday

Posted by: Katharine Heriges on Jul 31, 2019
News Type: Wellness Wednesday
Experts say breakfast is the most important meal of the day, citing the fact that we are actually breaking our overnight fast. We need to provide fuel to our bodies before we put them to work and breakfast helps with energy, as well as decreasing hunger and cravings later in the day, improving cognition, and reducing one’s risk for obesity. Because the morning rush can be so chaotic and busy, try doing some preparations the night before so having a healthful breakfast the next morning is easier. For example, you could cut up fruit and nuts to add to yogurt or oats. Making a larger batch of steel-cut oats enables you to simply reheat individual portions as desired. If eggs would be appealing, you could whisk them with salt and pepper and refrigerate in a container so cooking them the next morning requires just one step. If you enjoy smoothies, you can place all ingredients except the liquid into a zip-top bag, then freeze and blend with the liquid in the morning.

Maintain a Healthy Balance of Iron with These Foods

Posted by: Katharine Heriges on Jul 24, 2019
News Type: Wellness Wednesday
Iron deficiency can be a problem, since this essential mineral helps your cells generate energy. This can be particularly problematic if your diet is primarily vegetarian, since we don’t absorb as much iron from plant foods as from meat. To combat this deficiency, strive to combine something with vitamin C with plant-based iron, which increases the absorption rate six-fold. Examples of this would include topping black bean tacos with red cabbage slaw or sautéing your spinach with bell peppers, or pairing dark chocolate (which is rich in iron) with strawberries.

In the Heat of the Summer, Don’t Forget Sunscreen

Posted by: Katharine Heriges on Jul 17, 2019
News Type: Wellness Wednesday
Even when you’re not pool or beachside, if you plan on spending time outdoors, it’s important to protect yourself with sunscreen. The minimum effective SPF in direct sunlight should be 30 or higher – SPT 15 blocks about 93 percent of UVB rays, 30 blocks about 97 percent and SPF 50 blocks 98 percent. To cover the body, most adults need approximately one ounce, and should reapply ever two hours.

Use Downtime to Practice Maintaining Balance

Posted by: Julie Sandine on Jul 3, 2019
News Type: Wellness Wednesday
We can always use more practice in getting and maintaining our physical balance! Utilize some “downtime” while in the line at the grocery store or gas station to work on your balance. While standing, ground your weight into one foot and then lift the other foot for a short time, balancing on one leg.  Release and then switch legs. Repeat this several times. Standing on both feet equally, lift onto the balls of the feet and stay there as long as you are able. Repeat several times. Then try lifting your toes off the ground and balancing on your heels in the same manner.

Try a Simple Exercise to Prevent Tension in Hands and Wrists

Posted by: Julie Sandine on Jun 26, 2019
News Type: Wellness Wednesday
To help prevent or offset discomfort in your hands and wrists, which could lead to problems such as carpal tunnel syndrome, try this exercise at your desk. Stand and hold your arms out straight in front of you, palms toward the floor, and clench your fists strongly. Move your arms outward toward each side and rotate your clenched fists outward, so that your thumbs are pointing toward the floor and your biceps are pointing toward the ceiling.  Hold this posture with fists clenched and rotated, then release. Repeat twice. Unclench your fists and give your hands a good shake to get the blood flowing in them once more.

Use Apps to Track Your Happiness and Mood

Posted by: Katharine Heriges on Jun 12, 2019
News Type: Wellness Wednesday
Although it is quite important to “unplug” from technology with regularity, you could consider getting some technology that can be used for the good. There are a number of apps that track happiness and other moods, which can help you make desired behavioral changes and undertake positive habits. Many such apps are free or have expanded options for a modest fee. For example, “Track Your Happiness” is an app developed by Harvard researchers, which sends you questions throughout the day to elicit your feelings and provide you with a happiness report (and insight as to when you feel your best). Take a few minutes to learn more about this in a TED Talk by Matt Killingsworth, who developed the program.

Dancing More Could Be 2 Steps to Better Mental Health

Posted by: Katharine Heriges on Jun 5, 2019
News Type: Wellness Wednesday
Let’s dance! Columbia University neuroscientists established that the positive effects of music are enhanced when we synchronize our movements with the rhythm. Recent studies revealed that dancing is not only a therapeutic resource (causing the brain to release dopamine and serotonin), but generally has a positive effect on our daily lives. After interviewing 1,000 people, Australian researchers learned that often whose who danced not only reported happier feelings generally, but were also more satisfied with their lives, especially in relationships. Music and dance activate not only our brains’ sensory and motor circuits, but also our pleasure centers, and enable tension to be released as our muscles relax to the music. Dancing is also a fun social activity that enables us to meet new people, connect with others, and share experiences, all of which positively impact our mental health.
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