Monthly Observance: Nutrition Month
During the month of March, people strive to better themselves by starting a healthy lifestyle that includes good nutrition and adequate physical activity. National Nutrition month is a great way to continue your SMART goals you set in the beginning of the year.
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
A theme to this month’s nutrition is “Food Connects Us.” Food is a connecting factor for many of us, it connects cultures, families and friends. Sharing a meal is an opportunity to learn about where ingredients are sourced, preparation and who made it. Food helps create memories, value traditions, improve and impact health, and influence our relationships. Take a look at the National Nutrition website for more information. Another helpful tool is the MyPlate can help you to determine how many calories a day you need to maintain your current weight based on your age, sex, height, weight, and physical activity level. You can then click on the results to see recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level. It is important to remember to balance your healthy diet with physical activity. Adults need 150 minutes of physical activity each week, including aerobic activity and muscle-strengthening activity. This can be 30 minutes a day, five days a week. Be sure to always hydrate, hydration is key!
Weekly Observance: Sleep Awareness
National Sleep Awareness Week March 9th – 15th
Is your sleep related to your mental health? Hint: There’s a BIG connection between sleep and your emotional well-being.
Sleep is critical to your overall health. While you sleep your mind and body undergo restorative processes, consolidating memories, processing emotions, cleansing toxins and recreating cells. Poor sleep can make one more irritable, lack in cognitive skills and attention spans, and make it harder to cope with daily stress. Adults who do not receive the recommended 7 to 9 hours, are more likely to experience mild or greater levels of depression. On the other hand, adults who may currently experience depression, may have their sleep impacted by their current state of mind.
Utilize the recommendations below to help you improve your connection between sleep and mental health:
- Spend time in bright light, during the day, natural light or equivalent brightness.
- Exercise regularly, aim for 30 minutes a day for 5 days a week, however try to not exercise 2 to 3 hours prior to falling asleep to help your body rest.
- Eat healthy meals, and aim for consistent times day after day.
- Work on wind-down time each night as part of your relaxation routine.
- Control your surrounding environment, put down your devices an hour before bed, and sleep in a quiet, cool, dark room.
- Avoid before bedtime: heavy meals, nicotine use, caffeine use, and alcohol.
If you are still struggling with your sleep or mental health, it may be time to talk with a doctor, health coach or any other professional.
Day Observance: World Obesity
Recognition Day March 4, 2025
The World Health Organization (WHO) has categorized obesity as a global epidemic. Humans across nations are experiencing weight gain at a rapid pace that is being considered as “globesity.” To be considered obese, a person’s BMI would need to be at 30 or exceed 30. It is estimated by 2035: that 1.9 billion will be living with obesity, that is 1 in 4 people, almost 400 million children will be living with obesity, that is 1 in 5 children, 4 billion people will be living with overweight or obesity, and childhood obesity will increase 100% from 2020 to 2035. Looking at the projected upward trends and wondering what you can be doing to impact change? Take a look at the root causes throughout society, throughout a person who may be living with overweight or obesity.
Biology: the body has built-in mechanisms to protect itself from starvation- this can make weight loss difficult
Food: ultra processed foods are a major contributor to the rapid rise of obesity
Genetic Risk: our genes account for about 40-70% of the likelihood of developing obesity
Healthcare Access: lack of access to professional care
Life Events: prenatal life, early adulthood, pregnancy, illnesses, and medications can influence weight gain
Marketing: celebrities, commercials on the TV, advertisements, music and more create a complex relationship between food and health
Mental Health: mental health disorders and medications can lead to weight gain
Sleep: lack of sleep, hormonal shifts, and high levels of stress can affect your weight
Stigma: how you or the world views you can have significant consequences
How can you overcome all these obstacles? Sounds familiar- diet and exercise. Nutritional balance is the key to losing or maintaining a weight goal, along with adequate amounts of exercise.
