Tuesday, January 17, 2017

By The Numbers

By Emma Stafford, RN, APN-C, ACHPN, APHN-BC
Nurse Practitioner
Meridian Integrative Health & Medicine

January is the month we review our finances and set our financial goals for the coming year. We look at the numbers and come up with a healthy economic plan. It is also a good time to do a health review and see how we are measuring up.

The Meridian Integrative Health and Medicine model of care is based on 5 Pillars of Health and Wellness: Nutrition, Activity, Sleep, Resilience, and Purpose. These pillars are at the core of your optimal health and well-being. Let’s look at these pillars and some easy ways for you to start improving your overall health.


• Eat three meals a day at basically the same time with a small snack in between.
• Cut your body weight in half and drink that many ounces of water every day.

ACTIVITY: Endorphins are released when you exercise and bring about a feeling of euphoria and general well-being.

• Strive for 30 minutes of moderate exercise most days of the week. These can include walking, gardening, housework, building, and dancing.
• Strength training with weights 3 times a week is best.

RESILIENCE: Resilience is the body’s ability to bounce back from adversity. Stress management techniques will elicit the relaxation response and allow you to more effectively cope with stress. Some call the relaxation response the shortcut to healing!

• 20 minutes a day of a meditation practice is the goal. Too hard or just starting out? Try deep diaphragmatic breathing two times a day. Here’s how: With one hand on your heart and one on your belly, inhale through your nose feeling your diaphragm and abdomen rise as your stomach moves outward. Slowly exhale pushing every breath of air from your lungs. Do 3-5 rounds of deep breaths.

SLEEP: A good night’s sleep may clear your mind. Scientists showed that the space between brain cells may increase during sleep, allowing the brain to flush out toxins that build up during waking hours.

• Everyone’s needs are different, average time is 7-9 hours a night.

PURPOSE: There is a place deep inside you that is yearning to believe that you were born for something. Purpose is your reason for getting up in the morning.

• Name three things that bring you joy -- things that you enjoy so much that worries disappear. Herein may lie your purpose. Unlocking your life’s purpose can be an enjoyable process. It can change emptiness to fulfillment and boredom into passion.

Want to know what your next step is? We are here to help you reach your greatest potential in all these areas. Book an appointment today by calling 732.994.7855 with our nurse practitioner for a one-hour comprehensive assessment where we can discuss your goals and areas for improvement based on our 5 Pillars of Health and Wellness.

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