12. Exercise Your Brain-Learn Something New. 

• Take up dancing, learn how to play a musical instrument,
   take cooking classes, create art, do a crossword puzzle,
   take art classes, play Sudoku, play chess, play Scrabble,
   and/or learn a new language.
​
Here are some benefits from learning:

Learning makes you more interesting. Learn something new so you are more interesting to other people. You will be able to add interesting discussion when you are with others. Learning gives you more talking points.

• Build self-esteem and confidence by mastering new
   knowledge and new skills.
• You'll make more friends. The more you know the more,
   the more you may have in common with someone else
   which can lead to more friendships. This will help you to
   be more relatable to others.
• Learning sets a good example. If you would like your
   family and friends to reap the same benefits from
​   learning, lead by example. 

 “Attention deficit hyperactivity disorder (ADHD) is a neurobehavioral disorder that typically begins in childhood and often persists into adulthood,” according to the CDC there is usually a combination of problems such as difficulty sustaining attention, impulsivity and an unusual amount of inappropriate movement.  The primary difference between ADD and ADHD is the absence or presence of hyperactive behaviors.  ADD is characterized more by lack of attention.  

Attention deficit hyperactivity disorder (ADHD) is a neural developmental disorder that can be present life-long and may affect children, teens, and adults. 

Significant Costs May Include  . . .
​

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​Considering our bodies are made up of more than 50% water, water is essential for human survival.  Adult bodies are composed of about 60% water while the body of a newborn is made up of about 74% water.  Every day we lose water from our body and it needs to be replenished daily.  Re-hydrating your body is just as important as re-hydrating your skin.  When you drink water your body gets the water first, then your skin. Think about that.  If you are not drinking ample water your skin is probably going to show it.

​Water is one of the most important sources of energy for your body.  Water provides a transportation system throughout your body for nutrients, oxygen, and waste.   H2O also helps regulate your body temperature and weight. Water helps to digest food. Water provides lubrication for joints, tissues, and your spinal cord.

​When you don’t consume enough water, some serious complications can arise. Your hydration needs depend on a variety of factors such as weather, altitude, diet, exercise, age, body fat, pregnancy, and medications.

​Hydration can benefit you on the inside and the outside.

​Whether you are exercising or not, hot weather requires a higher intake of water because your body is losing water through sweat plus maintaining a hot body requires more water.

​You should be drinking water before you are thirsty.  If you feel thirsty, you are already dehydrated.  Also, start drinking water before you go out in the heat.

​Drinks with alcohol, sugar, and caffeine do not count as hydrating.

Dehydration is very serious and its symptoms can come on quickly. Dehydration can cause serious problems that can quickly affect your heart and body temperature. Dehydration can quickly cause fatigue and possibly result in death. Children, elderly, and ill people are more likely to dehydrate.  Headache may be the first symptom of dehydration. Other symptoms of dehydration vary and may include some of the following: dry mouth, fatigue, decreased output of urine, having dark yellow urine, rapid breathing/too slow breathing, feeling dizzy, feeling light headed, confusion, irritability, agitation, headache, fainting, nausea/vomiting in young children, and muscle cramps.

​Dehydration can lead to heat exhaustion which can lead to heat stroke which can be deadly.

Heat exhaustion vs. heatstroke…  Heat exhaustion is usually accompanied by a fever no higher than 104 degrees F, excessive thirst, nausea, fainting, cool and clammy skin, weakness, muscle aches, heavy sweating, slow heartbeat and dizziness.  Heat exhaustion requires immediate attention.
​

Web MD says, “Heat stroke can occur suddenly, without any symptoms of heat exhaustion. If a person is experiencing any symptoms of heat exhaustion or heat stroke, GET MEDICAL CARE IMMEDIATELY. Any delay could be fatal.” 
​

“Seek emergency medical care for anyone who has been in the heat and who has… heat-related symptoms that are not alleviated by moving to a shady or air-conditioned area and administering fluids and salts.”
​

The Institute of Medicine generally recommends that men drink about 13 cups of water per day and women about 9 cups. The Cleveland Clinic suggests that you drink at least two cups of water 1 - 2 hours before exercising outdoors and you should drink 5 - 10 additional ounces of water for every 10 to 15 minutes you spend outside in the heat.
​
​

 

• Increases Energy-H2O brings nutrients and oxygen throughout the body to energize you.
• Majorly Affects Brain Function-Feeling ‘off’? You may want to drink some more water.
• Maintain weight-HINT: Your body may signal ‘hunger’ when it really means it is thirsty.  Drink water often to keep satiated.
• Fight fatigue-a well-hydrated body is a well-energized body!
• Lubricate joints, tissue, and spinal cord-water assists with repair, energy, and padding in joints.
• Slow the aging process-with proper hydration our organs do not have to work as hard.
• Reduce high blood pressure and high cholesterol-water helps keep the blood flowing and circulating easier.
• Improve Blood Sugar Levels-proper hydration may help your kidneys flush out excess blood sugar through urine.
• Improve the Look and Feel or Your Skin-without enough water, your skin may appear lose, dry, and rough.
• Cleanses Your Body of Toxins-water helps aid in the process of elimination of toxins from your body.
• Regulates Body Temperature-water helps absorb and transfer heat.  Temperature control has a direct effect on metabolic rate.
• Reduces Likelihood of Kidney Stones-“Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones.  Kidney stones can't form in diluted urine, so reduce your risk with plenty of water!” says WebMD.

​Your skin is the first place to be robbed of water because your organs receive the benefit of water before your skin.

What are some of the benefits of proper hydration?

Proper hydration slows the aging process.  Proper water intake improves the appearance of your skin.  If the outermost layer of the epidermis doesn't contain enough water, skin will lose elasticity and feel rough. Water keeps skin soft and supple.  Water combats the buildup of dead skin cells. Water fights oil and acne.  Reduce dead skin cells by drinking more water and your face will look less dull.

According to WebMD lines and wrinkles on your skin are more visible when you are dehydrated.  Drinking water pumps up the skin cells helping your face look younger.  Water also flushes out impurities and improves circulation and blood flow, helping your skin look radiant and glowing.

Because water helps your digestive system flush out toxins from your body, drinking enough water may help you combat a variety of skin issues including psoriasis and eczema. Dry skin, itchy skin?  Try drinking more water.

​A good factor to remember is that your largest organ, the skin, is a large shield to protect you. Skin plays a vital role in maintaining your body temperature and cooling it in hot weather.  Another role that your skin plays is that it is a protective barrier between you and the world.  If your skin is dry and cracked that barrier has been breached allowing the possibility of germs and toxins to enter the body possibly allowing infection and poisons to enter.

​Remember, your skin is your first line of defense and it is the first thing people see.  Your face is probably one of the first things you see in the morning.  

Keep well hydrated to benefit your body and your beautiful skin.

• 19 New Year


• Resolution Ideas


• for 2019

By Lourdes Wellness Spa
www.LourdesWellnessSpa.com


​
 



​Overcome resistance, perfectionism, and procrastination!

Get going on your fantastic goals for 2019!
​
Start your life anew.  Make it what you want it to be.

1. Relax. You can meditate, soak in a luxurious tub of hot water, or just look out a window and enjoy watching nature. It is your choice to relax or not.
2. Have Fun.  Play.  Find somebody to play foosball with, or volleyball, or go sledding.  Do something fun and engaging! 
3. Be creative. Try coloring or painting for fun and creativity.  Make jewelry. Or maybe, look at things differently and come up with a solution or different way of doing something.
4. Reduce Stress. How?  You cannot necessarily change what happens in your environment or to you, but you do have a choice on how you respond to what happens. You can also plan ahead to make choices which put you in less stressful situations.
5. Be Grateful! Appreciate what you have in life.  Appreciate the sun rising and setting.  Appreciate every smile you see and experience.  Appreciate the taste, smell, and feel of the food that you eat.  Appreciate having running water, electricity, and the roof over your head.  Appreciate the people in your life-your family, your friends, and the people you see when you are out and about.  Appreciate each day of life!  Be grateful. Be thankful.
6. Forgive. Forgive others and forgive yourself. Get rid of anger, bitterness, and resentment. You will live longer and happier.
7. Eat Less Calories.  Why?  You’ll feel better.  Try soups like a bone broth soup, chicken soup, or tomato soup.  Soups are filling, but can be low in calories.  Also, this is much easier on your digestive system.
8. Get Your Body in Motion, Move More! The more you move, the better you will feel.  Your body will function better. Do something.  Run in place.  Watch Jack LaLanne on youtube.com and follow along.  Every time a commercial comes on, get up and start marching in place or around the room. Go to a gym. Start a sport. Exercise in your chair, but do something!
9. Read More Books! Expand your understanding. Learn. Enjoy. Share.
10. Be Thoughtful.  Be organized and be timely. Think and plan ahead. Be more thoughtful of others. Be helpful. Think how you can be more polite, more helpful, talk in a better manner, and be more enjoyable to yourself and to others.
11. Increase Your Emotional IQ.  You motivate yourself, you regulate your behavior, you pause before you speak, you show empathy, you forgive and you forget, you apologize-it’s not always about being right, it’s about having good relationships, you protect yourself emotionally when appropriate, you benefit from criticism, you control your own thoughts, you give helpful feedback, you praise others, you help others, and you keep your commitments.
12. Get a Hobby.  You can volunteer your time to help a charity. You can garden, cook, join a club, learn to play a musical instrument, learn a new language, go fishing, etc.
13. Start Eating Healthier Food.  First, find out what is healthy food and why.  Start eating organic food.  Eat food with less processing, pesticides, herbicides, preservatives, nitrates, genetic modifications, artificial sweeteners, artificial flavor and color, chemicals and other non-life sustaining alterations such as microwaving, irradiating, etc. Learn to read the labels- natural does not necessarily mean “good”. 
14. Get Smart!  Find out what is really in your environment-in the food you eat, the air you breathe, in your food, in your clothes, in your home and surroundings, in your medicine, and more!  Do the research; you will be glad you did.  Protect yourself, your family, and your pets.
15. Stop Procrastinating.  Before you get ready for bed, make a “Do List” for the next day.  The next day, do the things that have to be done especially that day, after that, do the easiest, fastest items first.  As you accomplish your goals, do not strike through them.  Highlight your achievements as you accomplish them!  You’ll feel better.
16. Sleep Better.  Getting to sleep by 11pm or earlier really helps with the quality of your sleep.  Get rid of all the lights. To get to sleep easier, have a ritual to go to sleep.  Maybe you shower to get relaxed, light a candle, use some essential oils, drink chamomile tea, do an enjoyable activity like read a book, play a word game, play Sudoku, etc. Come up with your own bedtime ritual. You may want to try a sound machine to sleep. To wake up easier, try a gentle awake alarm clock that gradually brightens to rouse you from your sleep.
17. Become Tidier.  Make your bed every day.  Even if everything is not picked up, at least the bed is made.  Do not allow yourself to throw anything on the floor-always put dirty clothes right into the hamper.  Always rinse dishes and immediately put them in the dishwasher.  No dishwasher-then wash them immediately.  If you open a door, a cabinet, etc.-close it. Put things back where you got them from. If you do these few things, your place will be much tidier. There will be less clutter; you will be able to find things easier. It will help improve your mood.
18. Spend More Time With the People That Matter.  If someone is toxic, remove yourself. Focus on spending time with people that care about you and you care about them.  Also, if you are trying to improve yourself, spend time with people that you want to be more like.
19. Set Goals. Set long term goals, set goals for the year, set short term goals, and use your daily “Do List”. Have a list that you can see-maybe it is in your medicine cabinet to see daily or maybe it is in the front of your daily planner. Make sure you can see it every day.  These are your goals. They should not be seen daily by others. As you focus daily on your goals, they will become your reality.  Choose wisely.  Live your life conscientiously.  If you do not actively choose your goals, you will be merely existing and experiencing life by default.

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Enjoy the life you want in 2019!
 
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