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An Insight of Maslow’s Hierarchy of Needs and Its Importance

An Insight of Maslow’s Hierarchy of Needs and Its Importance

Gain insights with this overview of Maslow’s hierarchy of needs from a clinical approach, enriching psychological perspectives.

The Humanistic Perspective

Because of behaviorism and psychoanalytic theory, the humanistic viewpoint gained popularity in the middle of the 20th century. Humanism is the term used to describe those who stress human potential and the capacity for change. The notion of biological determinism, which holds that the majority of human traits, both mental and physical, are predetermined from conception, is simultaneously rejected by humanism. The humanistic viewpoint stresses a person’s innate desire for creativity and self-actualization and focuses on how individuals grow. The idea that development is seen as an ongoing process that is influenced more by an individual’s social and environmental conditions than by genetics or other natural causes is also fundamental to the humanistic viewpoint. The use of the human viewpoint in a therapeutic setting was examined by several prominent humanistic thinkers, including Abraham Maslow and Carl Rogers. In addition to enabling a better understanding of pain, suffering, and emotions, this guarantees a more optimistic approach to enhance patient and nurse practitioner results. (Boston-Leary et al., 2024)


Functional Medicine’s Influence Beyond Joints-Video


Abraham Maslow’s Hierarchy of Needs

The development potential of healthy people was the subject of research by American humanistic psychologist Abraham Maslow (1908–1970). According to him, individuals aspire to self-actualization and begin accepting both themselves and other people for who they are. He saw that a lot of individuals were able to enjoy themselves and live comparatively guilt-free while also losing inhibitions.

Maslow’s hierarchy of needs is a psychological theory that explains a pattern by which human motivations often emerge at the following level by enabling the person to be fully satisfied with the previous level. As a result, many individuals start using it to encourage action. Several distinct underlying systems constitute the basis of motivation in Maslow’s hierarchy of wants; certain motivations are generated and given precedence over others. (Kenrick et al., 2010) Our knowledge of the self has also been substantially enhanced by Maslow’s ideas. The five levels of Maslow’s hierarchy of needs—physiological necessities, safety, love and belonging, esteem, and self-actualization—allow people to evolve. These five phases show how a person develops in order to meet their most basic requirements. 

 

Physiological Needs

The primary physical need for human life, according to Maslow, are physiological needs, which include food, water, sleep, shelter, sex, and maintaining bodily homeostasis. In order to be motivated by the next level of demands, many individuals must have their physiological needs—such as breathing, eating, drinking, or sleeping—met. As they exhibit stability and endurance and adjust to the changing demands of the healthcare system, many nurses in a healthcare context move away from physiological needs and safety. (Hayre-Kwan et al., 2021)

 

Safety

Safety, the second stage, takes over and becomes a dominating behavior if a person’s physiological demands are addressed and mostly satisfied. This may be achieved via working, saving money, and looking for safe havens. That individual has time to consider their desires once they are content and feel secure. However, many people may experience or re-experience post-traumatic stress disorder (PTSD) or transgenerational trauma when physical safety is lacking due to environmental factors like war, natural disasters, family violence, childhood abuse, or institutional racism. For this reason, safety needs must include mental, emotional, financial, and physical security.

Another example of how environmental variables impact safety is economic safety, which may be impacted by a financial crisis and a lack of employment prospects. In the absence of economic safety, it must show itself in things like a need for work stability, grievance processes to shield individuals from unjustified power, insurance plans, savings accounts, etc. Since children typically need to feel protected, this level of Maslow’s hierarchy of needs tends to prevail in their lives.

 

Love & Belonging

Maslow’s hierarchy of wants places love and belonging at stage three. Intimacy, companionship, and a sense of belonging are all necessary for love and belonging. Many individuals want to join a club or be a part of a society where they may be near their friends and relatives. Maintaining a positive nurse-patient connection in a healthcare context requires professionals to provide affection and belonging to people who are experiencing pain-like sensations. In addition to giving the person a good outlook to lessen their suffering, this will guarantee that their needs and desires are acknowledged. (Xu et al., 2021) During childhood, the desire for love and belonging is very strong and might take precedence over the need for protection. Children who attach to abusive parents exhibit this as a bad problem. Hospitalization, neglect, shunning, or ostracism are examples of deficiencies in this level of Maslow’s hierarchy that may negatively impact a person’s capacity to establish and sustain emotionally meaningful connections. Furthermore, a person’s growth may be greatly impacted by these adverse events.

 

Esteem

The fourth level of Maslow’s hierarchy is esteem, which is the universal human need to be respected and accepted by others. Since everyone wants to be someone at this point, a lot of individuals search for peer regard, self-confidence, and esteem. For instance, someone with money would purchase a high-end watch, while someone with a brain would be able to write, ponder, or even work a lot. The drive to compete and achieve at the top level is the cause of this. At the same time, a lot of individuals will often pursue a career or pastime because ego demands like status or respect are met by these pursuits. Since most individuals desire to feel valued, many will worry about receiving respect, prestige, significance, and acknowledgment from others. The desire for self-respect and self-esteem follows from this. Lack of positive reinforcement, however, may have an impact on a person’s self-esteem and their ability to improve. therefore taking care of the fundamental problems that are hurting and upsetting them in 2025. (Carroll et al., 2025)

 

Self-Actualization

Maslow’s hierarchy of needs places self-actualization at the top. Reaching the lowest levels of needs—such as having the ability to eat, sleep, feel secure, fit in with a group, and yet feel unique—is necessary for individuals to reach the greatest level of their existence. At the greatest level, we are able to relax, be creative, and accept things as they are. Even when there is no longer any pressure on particular requirements, it is still possible for any of the needs at lower levels to stay low. Self-actualization is the drive to become the best version of oneself by completing the tasks at hand. Humanistic theory defines self-actualization as a condition of self-fulfillment when individuals are able to reach their full potential in a way that is unique to them. Many people may have a highly distinct perception of or concentrate on this desire. There are several instances, such as:

  • Someone who is driven to become the perfect parent
  • Someone who wants to express themselves via sports
  • Someone who used their skills and abilities to create art as a means of self-expression.

 

Questions of the Hierarchal Status

When talking about human behavior, Maslow’s hierarchy of needs serves as a crucial basis for comprehending the relationship between drive and motivation. As one moves up the ladder, each requirement is shown in the levels that call for motivation. Numerous significant problems begin to surface while examining the hierarchical structure.

The first concern is the path of advancement when a person advances both within and between levels. Maslow first highlighted the need of attending to lower-level needs before moving on to higher-level requirements. This original idea gave rise to an understanding of how different people are in how they see and value each fundamental need. For instance, females may prioritize their reproductive requirements above those of other people. According to Maslow, satisfying every need is not a prerequisite for fulfilling needs at a higher level. The next level of demands takes precedence after a person’s fundamental, lower-level wants have been mostly met. Higher-level wants, like self-actualization, might be satisfied before certain lower-level needs are completely satisfied.

Whether a person climbs unidirectionally from the base of the pyramid to the summit is a second, related topic. Multidirectional mobility throughout the phases is conceivable because a person’s requirements at a given period of life may be influenced by a variety of variables. In light of being laid off, an employee who is considering raising a family—the third stage of Maslow’s hierarchy—may need to concentrate on the second level, safety. The second and third levels of Maslow’s hierarchy of needs would take unemployment into account, even if this worker had created a feeling of safety and security. Because human existence and progress are dynamic rather than static, the hierarchy must allow for this fluctuation, which is why it is significant. The main idea behind Maslow’s theory is that because self-actualization is the aim, fundamental needs must be satisfied before one is inspired to pursue higher-level wants. This encourages the person to evaluate every need that must be met in order to achieve self-actualization with a positive connection. (Taormina & Gao, 2013) People will see improvements in their bodies and mentalities as well as better lifestyles as they begin to incorporate Maslow’s hierarchy of needs into their daily routines.


Injury Medical Chiropractic & Functional Medicine Clinic

We collaborate with licensed healthcare professionals who apply Maslow’s hierarchy of needs to our patients’ pain and suffering in a clinical setting. In addition to posing crucial queries to our affiliated healthcare professionals, we counsel individuals to incorporate minor adjustments into their everyday schedules and provide them a secure environment.This material is envisioned as an academic service by Dr. Alex Jimenez, D.C. Disclaimer.

 


References

Boston-Leary, K., Alexander, G. R., & Davis, S. (2024). Leveraging Maslow’s Hierarchy of Needs to Build Nursing’s More Inclusive Future. Nurs Adm Q, 48(1), 55-64. https://doi.org/10.1097/NAQ.0000000000000613

Carroll, A., Collins, C., & McKenzie, J. (2025). Physician wellbeing in a national rehabilitation hospital, a qualitative study utilizing Maslow’s hierarchy of needs as a framework for analysis. BMC Health Serv Res, 25(1), 175. https://doi.org/10.1186/s12913-025-12310-x

Hayre-Kwan, S., Quinn, B., Chu, T., Orr, P., & Snoke, J. (2021). Nursing and Maslow’s Hierarchy: A Health Care Pyramid Approach to Safety and Security During a Global Pandemic. Nurse Lead, 19(6), 590-595. https://doi.org/10.1016/j.mnl.2021.08.013

Kenrick, D. T., Griskevicius, V., Neuberg, S. L., & Schaller, M. (2010). Renovating the Pyramid of Needs: Contemporary Extensions Built Upon Ancient Foundations. Perspect Psychol Sci, 5(3), 292-314. https://doi.org/10.1177/1745691610369469

Taormina, R. J., & Gao, J. H. (2013). Maslow and the motivation hierarchy: measuring satisfaction of the needs. Am J Psychol, 126(2), 155-177. https://doi.org/10.5406/amerjpsyc.126.2.0155

Xu, J. X., Wu, L. X., Jiang, W., & Fan, G. H. (2021). Effect of nursing intervention based on Maslow’s hierarchy of needs in patients with coronary heart disease interventional surgery. World J Clin Cases, 9(33), 10189-10197. https://doi.org/10.12998/wjcc.v9.i33.10189

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Managing Dehydration During Pregnancy: Symptoms and Solutions

Managing Dehydration During Pregnancy: Symptoms and Solutions

For pregnant individuals, dehydration during pregnancy increases the risk of health problems for the individual and the fetus. Is it possible to prevent dehydration by drinking more water and managing morning sickness?

Managing Dehydration During Pregnancy: Symptoms and Solutions

Pregnancy Dehydration

Maintaining proper hydration is an important part of a healthy pregnancy. Dehydration during pregnancy can occur for several reasons. A pregnant body needs more water to support the increased physical demands. Pregnant individuals need more water than non-pregnant ones and risk losing more water throughout the day. (American College of Obstetricians and Gynecologists, 2023) Pregnant individuals need eight to 12 glasses of water daily to prevent dehydration. Risks of dehydration during pregnancy include:

  • Low amniotic fluid levels and preterm contractions.
  • Early symptoms can include decreased urination, increased thirst, and dry mouth.
  • Serious symptoms can include dizziness, confusion, fainting, and low blood pressure.
  • In severe cases, intravenous/IV intervention may be required to replenish fluids.

Maintaining hydration can help the body meet increased pregnancy needs. (Mulyani E. Y. et al., 2021)

Causes

The body’s physiological changes during pregnancy cause it to require more water. Pregnant individuals need more water and lose more water throughout the day. Dehydration happens when the body loses more water than it takes in. Factors that contribute to dehydration during pregnancy include: (Song, Y. et al., 2023)

Increased Blood Volume

  • A pregnant body requires increased blood circulation.
  • Blood volume increases as much as 30% to 45%.
  • The body needs more water to keep up with the increased volume.

Changes In The Urinary System

  • The kidneys often increase slightly in size during pregnancy.
  • This causes changes in the urinary system, causing the body to lose more water.

Changes In The Respiratory System

  • The increased demands on the body cause increased breathing.
  • Each time the body exhales, it loses water through the breath.

Increased Metabolism

  • Pregnancy causes the adrenal and thyroid functions to become slightly hyperactive.
  • This leads to increased metabolism and sweating.
  • When the body loses water through sweat, dehydration risks increase.

Increased Nutrition

  • A pregnant individual requires 300 extra daily calories, which increases to 450 additional daily calories in late pregnancy.
  • Eating more means the individual needs added hydration to support digestion and prevent constipation.

Morning Sickness

Symptoms

Becoming mildly dehydrated during pregnancy is common, and early symptoms may include: (National Library of Medicine, 2023)

  • Increased thirst
  • Dry mouth
  • Chapped lips
  • Headaches
  • Dark yellow urine
  • Decreased urination
  • Constipation

If the body does not acquire enough water when mildly dehydrated further symptoms can present and include fatigue, dizziness, feeling overheated, and having Braxton Hicks contractions or tightening and release of the uterus that are not from labor contractions. (Mulyani E. Y. et al., 2021)

Emergency Symptoms

Severe dehydration can lead to serious pregnancy complications and require immediate medical care. Emergency signs and symptoms include: (National Library of Medicine, 2023)

  • Irritability
  • Confusion
  • Sunken eyes
  • Fainting
  • Low or no urine
  • Low blood pressure
  • Rapid heart and breathing rate
  • Shock

Risks

Staying hydrated is essential, and hydration status affects health and pregnancy outcomes. When pregnant, the body needs extra water to produce enough amniotic fluid, which fills the amniotic sac with the fetus. When amniotic levels are low, the fetus has little room to grow and move. This can lead to delayed growth and development and potential umbilical cord issues. If the umbilical cord becomes compressed, the baby cannot receive oxygen and nutrients, which can quickly lead to an emergency. (Song, Y. et al., 2023) Chronic, untreated dehydration during pregnancy increases the risk of complications and can include (Aziz M. M. et al., 2018) (Song Y. et al., 2023)

  • Preterm contractions
  • Decreased birth weight and length
  • Reduced head circumference and chest circumference
  • Neural tube defects – malformations in early development of the brain and spine.
  • Low milk production

Rehydrating and Adding Electrolytes

Individuals must drink eight to 12 glasses of water daily to prevent dehydration (American College of Obstetricians and Gynecologists, 2020). Rehydration with water and electrolytes, essential minerals the body needs for normal function, may also be recommended. Ask a healthcare provider if they recommend consuming electrolytes through sports drinks, Pedialyte, coconut water, or electrolyte powders.

Prevention

Dehydration prevention can be done through (American College of Obstetricians and Gynecologists, 2020)

  • Drinking 12 glasses of water per day.
  • Drink between meals if drinking water is difficult because of nausea or feeling full.
  • Always have a water bottle, and drink what is possible when nausea is not manifesting.
  • Other recommended sources can include milk, natural fruit juices, and broth.
  • To reduce water loss, avoid high-caffeine or sugar drinks.
  • Take frequent breaks and drink more water when in the heat.

Minor Dehydration Treatment

Most pregnant individuals can safely treat mild dehydration at home. Call a healthcare provider if there are any concerns about symptoms. To treat minor dehydration, rest in a cool area and replenish fluids. Drink water, a sports drink, or a rehydration solution like Pedialyte. If symptoms do not improve, contact a healthcare provider. (Song Y. et al., 2023)

Injury Medical Chiropractic and Functional Medicine Clinic

Fortunately, treating and preventing dehydration is possible by drinking plenty of water throughout the day, avoiding drinks with caffeine or sugar, and taking frequent breaks. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other associated medical professionals to integrate a treatment plan to improve the body’s flexibility and mobility and resolve musculoskeletal issues.


Pregnancy and Sciatica: How Chiropractic Can Help


References

American College of Obstetricians and Gynecologists. (2023). Nutrition during pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

Mulyani, E. Y., Hardinsyah, Briawan, D., Santoso, B. I., & Jus’at, I. (2021). Effect of dehydration during pregnancy on birth weight and length in West Jakarta. Journal of nutritional science, 10, e70. https://doi.org/10.1017/jns.2021.59

Song, Y., Zhang, F., Lin, G., Wang, X., He, L., Li, Y., Zhai, Y., Zhang, N., & Ma, G. (2023). A Study of the Fluid Intake, Hydration Status, and Health Effects among Pregnant Women in Their Second Trimester in China: A Cross-Sectional Study. Nutrients, 15(7), 1739. https://doi.org/10.3390/nu15071739

American College of Obstetricians and Gynecologists. (2023). Morning sickness: nausea and vomiting. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy

National Library of Medicine. MedlinePlus. (2023). Dehydration. Retrieved from https://medlineplus.gov/dehydration.html

Aziz, M. M., Kulkarni, A., Tunde-Agbede, O., Benito, C. W., & Oyelese, Y. (2018). Are Women With Threatened Preterm Labor More Dehydrated Than Women Without It? Journal of obstetric, gynecologic, and neonatal nursing: JOGNN, 47(5), 602–607. https://doi.org/10.1016/j.jogn.2018.05.006

American College of Obstetricians and Gynecologists. (2020). How much water should I drink during pregnancy? https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy

Mindful Snacking at Night: Enjoying Late-Night Treats

Mindful Snacking at Night: Enjoying Late-Night Treats

Can understanding night cravings help individuals who constantly eat at night plan meals that satisfy and choose nutritious snacks?

Mindful Snacking at Night: Enjoying Late-Night Treats

Eating At Night

Snacking after dinner and eating at night is common and not bad; however, snacking mindfully can help one truly enjoy and savor snacks. Consider some of the reasons why you might be hungry or not completely satisfied after dinner. Improving the nutritional value of nighttime snacks can make late-night hunger work toward meeting nutritional needs. Common reasons include:

  • Not meeting the right macronutrient balance during dinner.
  • Not being completely satisfied with dinner.
  • Dehydration.

Macronutrient Profile

Getting the right amount of carbohydrates, fat, and protein during dinner is integral to feeling satisfied. Adults need 130g of carbohydrates, 56g of protein, and 3.7L of water daily. The amount of fat required varies, but monounsaturated and polyunsaturated fats are the most healthy fats to consume, helping the body feel satisfied. Several studies show that eating protein during a meal reduces hunger and decreases cravings. (Kohanmoo, A. et al., 2020)

Unsatisfying Dinner

Another reason individuals eat at night is that they are unsatisfied with dinner. Eating satiating foods can help the mind and body feel full throughout the evening.

  • Satiety is the sense of satisfaction from food.
  • Foods high in fiber and healthy fats are known to help produce satisfaction.
  • When the body is full and satisfied, it produces hormones that signal to the brain there is no need to continue eating.
  • Try to plan healthy meals that are genuinely exciting to eat.
  • Create time to cook and make and eat meals you can genuinely enjoy.

Dehydration

Sometimes, when the body is dehydrated, it can have difficulty distinguishing thirst from hunger. As a result, some may eat in reaction to dehydration. This isn’t always bad, as some foods, specifically water-rich foods like melon and other fruits, can provide hydration. But sometimes, individuals don’t realize they are misreading their body’s thirst for hunger, and they reach for any food. They are still dehydrated, so they keep eating. If hunger persists after dinner, drink a glass of water and wait 20 minutes to see if that impacts hunger.

Maximize Nutrition

Snacking at night is not bad, but it is wise to plan to ensure the body gets the right balance of nutrients.

Satisfy Cravings

Many crave something sweet after dinner or later on. Eating healthy foods that satisfy cravings will help trigger hormones that tell the body it is done eating. Keep your favorite fruits and vegetables for a quick bite to get some sweetness and fiber. Vegetables like red bell peppers and carrots provide sweetness and crunchiness and can be satisfying. One small red pepper provides 100% of the daily recommended Vitamin C in 20 calories. (U.S. Department of Agriculture. Agricultural Research Service. 2018)

Foods that Promote Sleep

The foods chosen can affect sleep. Whole grains, walnuts, cherries, and kiwi increase serotonin and decrease the stress hormone cortisol. Complex carbohydrates contain melatonin, a hormone responsible for feeling sleepy. A whole-grain snack is a healthy choice before going to bed. (Nisar, M. et al., 2019) Some research shows that dark chocolate is rich in magnesium and can help promote deep sleep. However, it also contains caffeine, which can inhibit sleep. If dark chocolate is a favorite, make sure to eat it early enough in the evening.

Alternative Nighttime Routine

Some people eat out of boredom at night. To curb this, individuals in this category should change their routines. Here are a few tips to help adjust nighttime habits.

Healthy After-Dinner Activities

  • Go for a quick walk after dinner. 10 to 20 minutes can help, as physical activity signals the shift from dinner to other evening activities.
  • It also gives the body a chance to feel the fullness sensation.
  • Hobbies and other light meditative activities can help take the mind off eating.

Watch TV Mindfully

  • Many individuals eat more at night because snacking can go on and on in front of the television.
  • Use smart and healthy snacking strategies like portion control.
  • Remember to take a drink of water in between snacking.
  • Stay active – simple chores or activities while watching TV can help avoid overeating.

Rest and Sleep

  • Not getting enough sleep has been linked with increased appetite. (Hibi, M. et al., 2017)
  • Engage in activities to encourage rest.
  • Meditation can help calm down the mind and body.
  • Consider going to bed earlier.

Using an integrated approach, Dr. Jimenez’s Functional Medicine Team aims to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. We focus on what works for the individual through researched methods and total wellness programs.


Eating Right to Feel Better


References

Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & behavior, 226, 113123. https://doi.org/10.1016/j.physbeh.2020.113123

U.S. Department of Agriculture. Agricultural Research Service. FoodData Central. (2018). Peppers, sweet, red, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

Nisar, M., Mohammad, R. M., Arshad, A., Hashmi, I., Yousuf, S. M., & Baig, S. (2019). Influence of Dietary Intake on Sleeping Patterns of Medical Students. Cureus, 11(2), e4106. https://doi.org/10.7759/cureus.4106

Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Effect of shortened sleep on energy expenditure, core body temperature, and appetite: a human randomised crossover trial. Scientific reports, 7, 39640. https://doi.org/10.1038/srep39640

Finding The Right Physical Activity, Exercise For You

Finding The Right Physical Activity, Exercise For You

Finding the right physical activity that elevates heart rate and maintains it for 30 minutes a day increases the amount of oxygen delivered to the heart, brain, and muscles. Some form of aerobic activity will keep individuals moving in a healthy direction. ​This benefits the:

  • Heart
  • Muscles
  • Mood
  • Self-esteem
  • Amount of energy

It helps to lower:

  • Blood pressure
  • Cholesterol
  • Blood sugar
  • Body fat
  • Anxiety
  • Depression
  • Fatigue

Finding The Right Physical Activity, Exercise For You

Finding What Works For You

Doctors and health experts agree that individuals need to perform normal/moderate activity balanced with vigorous/intense activity. Some ideas for both types include:

Moderate Intensity Activities

General moderate exercises:

Many activities in the moderate-intensity list can be increased to a vigorous level by doing them faster or harder.

Vigorous Intensity Activities

General vigorous exercises:

Outdoor Moderate Activities

Moderate exercises:

Outdoor vigorous activities:

Vigorous exercises:

  • Sports – soccer, field hockey, tennis, basketball, flag football, volleyball
  • Hiking
  • Cycling
  • Mountain biking
  • Skating and skateboarding
  • Horseback riding

House and Yard Work/Chores

Moderate house and yard work exercises:

  • Sweeping
  • Vacuuming
  • Mopping
  • Washing the car by hand
  • Sweeping the garage, walkways, sidewalk, or patio
  • Mowing the lawn
  • Raking the lawn
  • Labor intense gardening

Vigorous house and yard work exercises:

  • Shoveling dirt, rocks, etc
  • Carrying groceries upstairs
  • Carrying boxes
  • Moving furniture
  • Cleaning and organizing the house

Mix it up

Finding the activities that work for you are important. But mix them up, so you don’t get bored and tired of them. For example, if getting bored with walking, try a light aerobics class, dancing, or something similar.

  • Try new routes for walking and biking.
  • Change the room for exercising or stretching.
  • Exercise at different times, so it doesn’t just become a chore.
  • Mix up the amount of time exercising. Do a full 30 minute or longer workout one day, then break the workout into smaller 15, 10, 5-minute workouts other days.
  • Having options allows you to pick and choose what suits your mood and schedule.

Job Physical Activity

If job occupation includes sitting for long periods, try adding short bursts of activity throughout the day:

  • If the commute permits, walk, jog, or bicycle to work.
  • Park several blocks away or the furthest in the parking lot to get some walking in.
  • Use the stairs instead of the elevator for a few floors.
  • Get coffee or use the bathroom on another floor using the stairs the farthest from the office.
  • Need to talk to a coworker, take a walk to their office or station instead of e-mail or phone.
  • Finding breaks to take quick walks and stretch out.

Get Involved In Competition

Competition can motivate individuals as it:

  • Requires specific and measurable goals to work toward. An example could be training to walk or run a race.
  • Learning the details of an event and preparing/training can generate or restore the excitement and challenge of the activity.
  • Instead of entering a competition, an individual can help with organizing and planning. This can provide friendship with other individuals interested in the same activity that can lead to working out together and staying motivated.

CrossFit Training

CrossFit training is a combination of various exercises to work out various muscle groups. CrossFit can be beneficial because:

  • It prevents boredom by providing a variety of workouts.
  • It helps maintain balance among various muscle groups.
  • For example, runners that have powerful leg muscles cross-train to strengthen the upper body.
  • It reduces the risk of injuries because the combination of exercises allows muscles to recover while working out a different set of muscles.

Whatever the case, it’s all about finding what works for you. But the objective is to keep the body moving to maintain overall health.


Body Composition


Why the brain needs sugar?

The brain needs half of the body’s energy supply because of its complex system. The brain needs glucose for brain cell energy. As neurons cannot store energy, they need a constant fuel supply to function properly. The ability to think, learn and recall information is connected with the body’s glucose levels. When blood glucose levels are low, the ability to think clearly is slowed down as the production of neurotransmitters is reduced, leading to communication disruption. Natural sugars can increase brain health for optimal functioning. When consuming naturally occurring sugar like apples and bananas, sugar is released incrementally into the bloodstream. This maintains energy levels at a steady pace, and the body does not crave more sugar.

References

Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.2, Each Organ Has a Unique Metabolic Profile. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22436/

Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: http://prevention.sph.sc.edu/tools/compendium.htm.

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