Using a Major Life Transition to Form Good Habits

With so many stressors out there, it’s no wonder many of us fall into bad habits. Smoking, abusing substances, eating unhealthy foods, failing to exercise every day, and falling into unhealthy relationships are all examples, and these behaviors can affect both your physical and mental health. When a period of transition occurs — such as a move, leaving a job or a relationship, or seeking treatment for a substance abuse or mental health disorder — it’s the perfect opportunity for you to start forming good habits.

Exchanging bad habits for good ones can have a major impact on your life. From boosting your self-confidence and esteem to helping you live a healthier lifestyle, there’s no limit to the things you can do once you get an idea of how to get started. The key is to begin slowly and map out a plan that will be easy for you to follow so that you can succeed and stay motivated. With the first success, you’ll be empowered to move on.

Keep reading for some great tips on how to form good habits.

Reduce Stress  

If you’ve recently had a job change or a setback in your career, think of this as an opportunity to reduce stress. Our jobs are a major contributor to the way we handle stress and anxiety, so changing things up could be beneficial. Consider taking on a position with fewer responsibilities, or move from full to part-time and pick up a side gig that makes you happy.

Clean Up and Declutter

Cleaning and decluttering your home can help boost your mental health, so if you’re moving or have recently divorced or separated from your partner, think of this as a chance to streamline your life. Go through your belongings and decide which ones you want to keep, which ones can be sold or donated, and which ones you can put into storage to prevent them from taking up space in your new home. If you do opt for self-storage, keep in mind the overall average price of a storage unit booked in New York City over the past 180 days is $91.36.

Focus on Yourself

If you’ve recently found that your relationships are taking a toll on you, take some time out for yourself and focus on your needs. Negativity in our interactions with others can affect our self-worth and our ability to see value in others, but stepping back and making an effort to spend time making yourself happy can do the opposite. Practice self-care and learn to enjoy being alone by meditating or engaging in a healthy activity, such as yoga.

Turn Your Health Around 

Many people find that after a health scare (either for themselves or a loved one), they are inclined to take better care of themselves. Use this time to learn what the best-balanced diet is for your needs, how to work in exercise every day, and how to get good sleep each night. You might do some research online and consider the easiest way to begin new routines in these areas. All of these things can have a dramatic effect on your health, both now and in the future.

It’s not always easy to make major healthy changes to your lifestyle, but with some careful planning and a positive attitude, you can turn your bad habits into good ones in no time. Talk to your friends and family members about your goals in order to have some accountability, and consider keeping a journal where you can write these goals down to stay motivated.

Article Contributed by Susan Treadway

Magnesium; What Is It?

Magnesium is the fourth most abundant mineral in the body. Found in bones, teeth, and red blood cells, magnesium serves as a building block for DNA and is an essential element required for proper functioning of the nervous, muscular, and cardiovascular systems.

How much magnesium you need depends on your age and gender. But for men over 30, I recommend at least 400 mg/day.

Because magnesium supplements can interact with some medications, it’s important to discuss the need for a dietary supplement with a healthcare provider before taking one.

Why We Need To Supplement

Modern farming techniques have caused a depletion of magnesium in the soil, and our reliance on highly processed food also means we get less. Water-softening technology has stripped drinking water of magnesium, contributing to our deficiency.

Signs You’re Magnesium Deficient

It’s estimated that nearly half of Americans are magnesium deficient. A magnesium deficiency is difficult to diagnose due to its wide distribution throughout the body and symptoms associated with other health conditions. But early signs of a deficiency might include everything from irritability and muscle weakness to an irregular heartbeat.

Another common sign of a magnesium deficiency is cramping. Cramps can affect any muscle in the body but are most common in muscles or muscle groups that span two joints – e.g. the calf muscles of the lower leg (gastrocnemius) and the hamstring muscles of the rear thigh. Muscle cramps can last anywhere from a few seconds to minutes, and a muscle cramp in a particular location may also reoccur multiple times until it finally goes away.

Cramping occurs when the normal mechanisms controlling muscle contraction and relaxation become temporarily impaired. Genetics are also known to play a role (some people are simply more prone to muscle cramping than others all other things being equal) as does age (muscles in the elderly are more prone to cramping than in younger people).

However, most scientists agree that “true cramps” – those we normally associate with vigorous exercise, fatigue, and dehydration/electrolyte imbalances etc. – are caused by hyperexcitability of the nerves that stimulate the muscles, which also explains why much attention on preventing cramps has been focussed at minimizing this excitability through optimum nutrition and conditioning protocols.

Some studies have shown that a 6% carbohydrate-electrolyte sports drink can help delay the onset of exercise-induced muscle cramps in endurance activities such as distance running, but not prevent them entirely.

Moreover, magnesium supplementation has also been shown to help sufferers of “night cramps”, which involves nocturnal muscle cramping (normally in the legs). 

*In my personal experience I have had many clients over the age of 60 over the years who have complained to me about “night cramps” in their legs. I recommended a magnesium supplement of 400 mg/day, and in all cases, the cramps went away. 

If you drink a lot of water but run to the bathroom soon after, it means that your body is not absorbing the water. You are low on electrolytes and will be dehydrated at the cellular level, while also feeling thirsty during the day.  One of the ways to solve this problem is to make sure you are drinking quality water from spring, glacial or artesian aquifers. These sources already have a naturally high mineral content. 

You can also put a pinch of natural sea salt in your water and just give it a shake. You won’t taste it and it will help add the necessary electrolytes to make it easier for your cells to absorb the water. 

Brett’s Bottom Line:  

Regardless of the reason, most of us are deficient in magnesium. After reading this article it should be clear that is an essential element responsible for proper muscle contraction, supporting the normal rhythm of blood pressure, nervous system function, maintaining bone density as well as mental health.  It is also known to be involved in glucose and insulin metabolism. In fact, studies have shown that a diet rich in magnesium may help protect against metabolic syndrome.

Scientists continue to discover the potential benefits of magnesium, ranging from helping to prevent migraines to treating anxiety, severe asthma, and ADHD.  And while findings are preliminary, another study released the same month suggests that this key mineral could possibly slow the progression of Alzheimer’s disease. Magnificent Magnesium, make sure you’re getting enough.