Fun Friday – National Relaxation Day – 3 Ways to Chill Out

 

Attend a comedy show - Bored Teachers Comedy Tour at Mark Ridley's Comedy Castle

National Relaxation Day is near, it’s celebrated each year on August 15^th. Do you know how to relax? It’s not hard, but it may take practice, especially if you’re used to filling your schedule with things to do. You are now granted permission to chill out:

Here are 3 ways to relax and chill out:

1.      Get in a daily dose of laughter – There is scientific research that shows laughter is a good stress relief. Laughter helps your muscles relax, and increases circulation, among other benefits.

Chill out tip: Hold a car concert (or kitchen, living room, bathroom) – to be clear, a car concert is when you crank up the volume on your radio and dance like no one is watching…but rest assured someone may see you. The key here is to bob your head, move your shoulders, while listening to upbeat music. Jerky movements, singing off-key, anything that makes you laugh while doing this is acceptable. Have fun because you can.

2.      Create a Chill Out Day once a week – schedule a date with yourself. Block off time in your schedule to unwind and something that brings your joy or do nothing at all.  It doesn’t even have to be a full day of chilin’ out, it can be small blocks of time that you designate for your self-care.

 Chill out tip: Practice meditation and yoga. Put aside the busyness of your day and allow yourself to sit still, in a quiet place, and breathe.

3.      Eat foods that reduce stress – according to the Total Wellness blog, fueling your body with foods “filled with vitamins and nutrients can elevate mood and energy.” Some stress-busting foods include:

·         Bananas

·         Spinach

·         Green Tea

·         Dark Chocolate

·         Oatmeal

·         Turkey breast

Chill out tip: create a fun snack bar for you and your family and watch a funny movie.

All tips were adapted from the Total Wellness Health blog.

Although National Relaxation Day is once a year, this is just the start of building a healthy relationship with relaxing. If you’re already an expert at relaxing or using relaxation techniques, share your knowledge with someone else.

What suggestions do you have for ways to chill out?

Feel Good Friday – How Do You Live Your Best Life – 3 Ways to Get Started

Living my best life - Open Mic performance at Mark Ridley's Comedy Castle

Happy Friday! Today is the beginning of the July 4 Holiday celebrationin the United States. Thisis a good time to celebrate YOU. Today is a re-post about living your best life. Go out anad do it.

Stretched out on a couch, sipping flavored water, and snacking on a Honeycrisp apple with smooth peanut butter…my best life. This is only the beginning of my idea of living my best life. There are also adventures planned, art classes to try, and even weekend excursions.

What is your idea of living your best life? I have friends who have been zip lining, white water rafting, and parasailing. Those activities are not on my list, but I admire my friends for being intentional and chasing their adventures.

Living your best life means pursuing things that are meaningful to you, not things that someone else thinks you should be doing. On the list of friends pursuing their best life, are my sons. They too have been parasailing, and most recently skydiving. They are living their best life and they didn’t wait until they turned 50 or wait for the perfect circumstances.

Let’s do it…live our best life. Here are 3 Ways to do that:

1.      Take pleasure in the simple things – we sometimes forget to appreciate what we have smile, or made you sigh in appreciation.

2.      Live in the present – is there something you have been putting off, waiting for the right time? Do you want to try a new hobby, run a marathon, or simply walk a mile without breathing heavy? Just start where you are.

3.      Manage your inner critic – don’t let negative thoughts hijack your happiness. Shut it down. You deserve happiness, joy, and any other positivity you can think of.

What will be your first step toward living your best life? It doesn’t need to be a big step; any forward movement is good. Begin a new project, grab a book you’ve anted to read and head to a beach for relaxation. Any step you take toward something positive for yourself, is a step in the right direction.

Just do it

 

Wellness Wednesday – Brain Health Awareness Month

 

Peloton Yoga with Chelsea Jackson Roberts

How is your brain health? Celebrate June as Brain Health Awareness Month by focusing on your mind, body, and spirit. The experts say practicing meditation and mindfulness regularly can help you focus more efficiently.

AARP is starting a challenge called the Staying Sharp Challenge. In the challenge you will learn breathing techniques, yoga, and meditation; techniques to help with mindfulness, and strategies for managing stress.

If you are a member of AARP, take advantage of the challenge. If you are not a member you may want to consider joining; grab the free gift and take advantage of healthy rewards(resources). I do not receive any compensation for suggesting this, I’m simply sharing information I’ve found beneficial.

Whether you decide to join AARP or not you can still make an effort to focus on your brain health. Be aware of your thoughts, be kind to yourself, and be informed about your health and wellness.

If you have never tried meditation before, give it a try. You can search Google for meditations you may like. There are a variety of meditations that I like on the Peloton app (this requires a monthly membership). What I like about the meditations is that you can choose different time lengths – 10 minutes, 15 minutes, etc.

When selecting a meditation think about your needs. There are morning meditations, sleep meditations, meditations that focus on peace, kindness, and so on.

Click here for a meditation video.

What is one action you will take today to focus on a healthy mind, body, or spirit?

Motivational Monday – 7 Ways to Celebrate National Senior Health and Fitness Day

 

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” John F. Kennedy

 

National Senior Health and Fitness Day was established to focus on the betterment of the health of Seniors. The goal is to help Seniors “stay fit and healthy.” (Nationalday.com)This national day was established by the Mature Market Resource Center, and is celebrated on the last Wednesday in May, which this year is May 25^th.

Did you know that over 1,200 locations celebrate National Senior Health and Fitness Day? I didn’t know either until I stumbled upon an article. If this isn’t reason enough to get you moving toward health and fitness, below are 7 easy ways to get you started.

1.      Take a nature walk

2.      Drop-in on a fitness class

3.      Join a wellness challenge – if you don’t know of a challenge happening in your area, grab a few friends and create your own challenge. Use National Fitness Day  as a kickoff day for a longer challenge. You could make your challenge a 5-week event with rewards for goals you accomplish.

4.      Schedule a doctor’s visit – if you haven’t had a check-up in a while schedule an appointment, don’t put it off. You may have heard the saying, health is wealth. Invest in yourself.

5.      Dance – dance in your kitchen, swirl into the living room, moon walk to your bedroom. No matter the style of dance you choose, use dance as a fun way to move your body.

6.      Work in a garden – this can have a double benefit, exercise and relaxing at the same time. There’s a peaceful feeling to working in a garden. Eventually you

can use the fruits of your labor to prepare a healthy meal.

7.      Play a game that stimulates brain health – there are plenty of apps around that you can download to your phone. One of my favorites are the word searches. These are quick and fun to do while standing in line at the grocery store, waiting at a doctor’s appointment or some other appointment.

What would you add to the list of ways to celebrate National Senior Health and Fitness Day?

“Action is the foundational key to all successes.” – Pablo Picasso

Motivational Monday – Feed Your Body & Your Soul

 

What do you do when You’re feeling hungry? You seek food. At a woman’s health event that I attended; the theme was Feed Your Body & Your Soul. As believers in Christ, the message was that you feed your soul though the Fruit of the Spirit.

May is Women’s Health Care Month. As you feed nutrients to your body, don’t let your soul starve. Feast on the Fruit of the Spirit which are – Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness, and Self-Control.

Let’s focus on one fruit today – Joy. According to Rose Publishing, joy is more than happiness. “It is not based on financial success, good health, or popularity. By believing in God obeying his will, receiving his forgiveness, participating in fellowship with other believers, ministering to others, and sharing the Gospel, believers experience joy.”

There was joy in the room as I sat and listened to a speaker feed us nutritional facts for our bodies. She shared things we can do to have increased energy and improve our sleep. One of the things that stood out for me was that we need to “feed your gut fiber. Fiber comes from plants.”

We are encouraged to eat a variety of foods that provide fiber, not simply the same foods over and over. Beans are high in fiber, as well as other proteins. Whole grains also made the list of things to include in our diet. Always on the list for feeding our bodies is to drink plenty of water.

Your body is now on its way to being well fed; time to feed your soul. You can do this through prayer, Bible Study, attending a retreat, or attending a church service. Perhaps listening to gospel music energizes you or soothes your soul. Find a positive connection that strengthens your faith and adds to your feeling of joy.

One other thing the event speaker encouraged was to, “invite social connectedness as part of your healthy lifestyle.”

Chew on this – when you feed your body and soul the proper nutrients, you can increase your well-being. What will you feed your body and soul?

Motivational Monday – Laughter Wellness

 

Photo Credit: westmont.org

“Laughter can improve your mood.” I’ve seen this statement many times and I believe it. I came across an article recently that talked about Laughter Wellness. An invisible thought bubble popped above my head that said, “now that’s something I’d like to hear more about.”

The concept of Laughter Wellness is to spark laughter and positive energies while improving peoples’ health and quality of life. If you want to learn more about this, check out the article, A New Vision of Wellness. In the meantime, practice using your smile muscles.

We can surely find a reason to smile every day. If nothing jumps out at you that causes you to smile, create an opportunity. Here’s a story for you…

My son washed his clothes the other day, which is not a new concept for him. Afterall, he is a responsible young adult. However, when I opened the door to our compact laundry room, it looked like the aftermath of fireworks display or a kaleidoscope that popped open. I said, “buddy, did you pull your clothes from the dryer and toss them in the air?”

This laundry episode reminded me of a picture book titled, Don’t Let the Pigeon Drive the Bus. My spoof of this title would be, Don’t Let Your Son Do the Laundry. Better yet it could be a spin-off of the picture book, If You Give a Mouse a Cookie. You may be familiar with this book. The mouse was given a cookie, then he wanted milk to go with it. When he received the milk, he wanted something else.

In my story the main character would be a lion named Larry and the book would be titled – If you give Larry Laundry. Larry is a lion who roars about everything. He roars about cleaning his room, her roars about making his bed, but most of all he roars about doing laundry. What happens if you give Larry laundry to wash?

If you give Larry laundry to wash…he’ll want to use all of the laundry detergent.

Once he uses all of the laundry detergent…the washing machine will overflow, and he’ll need to use all of the clean towels to soak up the water and suds.

Guess what? I just made up this scenario as I’m typing this blog post. It is not well thought out, but it brought a smile to  my face, and could turn into a fun story for a child.

What does all this have to do with laughter wellness? It’s about finding something that makes you smile and lightens your mood.

How will you use laughter today to lighten your mood, and set off positive energies?

Motivational Monday – The Happiness List

 

Photo Credit: 81metalart.com

If you were asked to create a Happiness List, what would be on your list? Well, that’s what I’m asking you to do, make a list of seven things that make you happy.

I’ve heard friends complain about ho hum days of winter due to the lack of sunny days. This time of year, we can all use an extra dose of happiness. Creating a list of things that make you happy and implementing them often, can help weave joy into those blue days.

Below is a list of 5 suggested things to include on your Happiness List. If you come up with more than seven, that’s even better.

1.      Get Outdoors – if you follow my blog, you’ve probably herd me say this before, but it’s worth repeating. Get outside everyday or as often as you can. It it’s cold outside, bundle up, and take a walk to the mailbox, your backyard, or the end of your street. If you’re feeling motivated, take a 20-minute walk through your neighborhood. Take a different route that you would normally; relax and enjoy the sights, sounds, and smells of nature.

2.      Read a good book – read something just for fun.

3.    Talk with a friend – spending time chatting with a friend can lift your spirits and your friends.

4.      Laugh  - this one is self-explanatory. How can you be sad if you’re laughing? Engage in the things that you find funny or that make you chuckle.

5.      Do Nothing – chisel a little time in your day to do nothing. Unplug from social media, close your laptop, and silence your phone. Visualize what doing nothing looks like for you, then go do it. As I write this, I realize that “doing nothing” is not totally “doing nothing.” Rather, it means doing something you find relaxing. Maybe you like completing a crossword puzzle, a word search, or curling up on the sofa with a snack to watch a movie.

Beat the winter blues by creating a Happiness List. What will you include on your list?

Wellness Wednesday - Fall into a healthy routine - 3 affirmations to shift your thinking

When was the last time you took a relaxed stroll through a park, your neighborhood, or simply added a few extra steps to your day? Did you say yesterday? You are well on your way to a healthier, happier you.

A walk through my neighborhood was both invigorating and peaceful. I slowed my pace long enough to soak up the scenes of fall - colorful leaves scattered the ground and Halloween decorations graced front lawns. The scenes remeinded me of positive affirmations that also stir joy and peace.

Declare what you want to be true in your life, through affirmations. You can use positive affirmations for all aspects of life - improved self-confidence, weight loss, finances, and relationships, to name a few.

Below are three affirmations to start you on your way:

-"I claim my desires. I hold great visions. I am ready to receive.

-"I am attracting great succes and prosperity."

-"My body is heaalthy and strong."

Check out more positive affirmations here.

Fall into a healthy routine by shifting your thinking and including positive affirmations into your life.

Wellness Wednesday – National Women’s Health and Fitness Day

 Peloton Bike Ride -  Session for a first timer

Thank you Peloton. Several of my fit friends post pictures of themselves working out with the popular Peloton Bike to encourage others. I learned a few things about my body as I took my first ride on the Peloton bike. Today, September 29^th, is celebrate as Women’s Health and Fitness Day.

Today I celebrate with a fitness story. Along the fitness journey you may become bored with your routine workout, or just want to try something different. While away from home at a conference, I checked out the hotel fitness center. I was pleasantly surprised by the size and variety of equipment available.

As I completed bicep curls and headed for the Elliptical machine, I caught a glimpse from the corner of my eye. It was the Peloton bike staring at me, flirting, as if to say, come on over here, give it a try. I rolled my eyes at the Peloton, and got on the elliptical, moving my arms and legs at varying speeds.

It wasn’t until the next day, that I had the courage to venture over to the Peloton. I climbed onto the seat, slid my feet into the pedal straps, and scanned the menu choices for a workout. I attempted to get my rump positioned appropriately on the seat, but it kept fighting me, and would not fit. It certainly gave new meaning to the word fitness.

I selected a workout tailored to my needs, it said first timer. The trainer was encouraging and kept me motivated. I felt as though he was talking directly to me. The session was only 20 minutes, but it was intense. I may need to repeat that session a few more times before I’m ready to take the training wheels off and advance to a more intense workout.

What is your fitness routine like? If you’re not doing anything, just start. Do something at a moderate pace to get your body moving. Walking counts too, don’t discount the benefits of walking. Since it’s National Women’s Fitness Day, commit to doing one thing today related to fitness. One step, one day at a time, will lead you to your end goal.

Get fit and take a friend with you.

Fun Friday - Laughter H.E.L.P.S. - A Happier, Healthier You

Did you know that laughter can be used as a coping mechanism? Laughter can help get you through tough times. I was excited to be asked to be a guest blogger on Lori King's blog. Visit Lori's blog and see how I used laughter in a frustrating situation. Click here.

If you enjoy that blog post, check out similar essay in my eBook - Laughter H.E.L.P.S. (Hope, Encouragement, Love, Prayer, Strength).

Make a point to add laughter to your day.

Fun Friday – What’s in your closet? A Humorous Look at a Weight Loss Journey

 Do you remember as a child being afraid of monsters under the bed or in the closet? Well, there are still monsters in my closet; they’re in the form of clothes I can no longer fit. Here’s a peek inside my closet.

Two sections exist in my closet – Hopes & Dreams, and I Wish You Would. The Hopes & Dreams section holds the clothes in smaller sizes, that I didn’t want to let go. These are clothes that I hope I can fit again one day, but my body says keep dreaming.

In the I wish you would section are the sexy dresses I can’t fit any more. When I touch these dresses they scream, I wish you would…try to stuff yourself in here. I listen to them and move on. Never fear there is hope on the horizon.

A new section of my closet has birthed – The Comfort Zone. The clothes in this section are not judgmental; they are stretchy, soft, and encouraging. Warning – these clothes can grow with you and push their limits.

If you are on a weight loss journey, view it as just that, a journey, not a sprint. Don’t put  the greatest emphasis on how much weight you’ve lost, but on progress you’re making. Do one thing each day to get you closer to where you want to be. It can be as simple as drinking more water, stretching while sitting at your desk, or committing to taking more steps throughout your day.

Reward yourself along your journey. We all know, a person doesn’t become healthy, fit, or lose weight overnight. It may take baby steps and finding a way to have joy during the process. Everyday is not an upbeat day, but I find a way to incorporate humor, and you can too.

A reward can be a new journal (oh, wait that’s what I did), a home spa day, or popcorn and Netflix. You don’t have to spend a lot of money to make yourself feel like a million bucks.

Get rid of the proverbial monsters under your bed, in your head, and in your closet. Call the exterminator – prayer, hope, and determination.

Make your inner critic your new friend, chat with her about your outer beauty. Well, tell that inner critic to shut up. You are beautiful from the inside out.

Add a few new items to your closet – prayer, hope, determination, persistence, and humor.

You've Got This!

Motivational Monday – Is Your Body Ready for Summer?

Sun shiny days are increasing - people are driving their convertible cars, picnicking at parks, and dressing in less layers of clothing. Is your body ready for summer? I’m not talking about zero percent body fat, six-pack abs, nor flawless skin. What I am referring to, is the general health and well-being of your body. What are you doing to take care of it?

Just for giggles, take this quiz – Is Your Body Ready for Summer? Make a selection below:

A.      How long do I have to get my body ready?

B.      Is it summer already?

C.      What parts of my body are you referring to…toes?

D.     Other (fill in any other outrageous answer).

If your response is similar to any of those mentioned above, it’s time to get to know your body. Whether you’re light skinned, dark skinned, pale skinned or wrinkled, own it. I thought I saw wrinkles near my neck, but when I stretched my neck like an ostrich, they went away.

Now I walk around with my neck extended. People I pass think I’m walking with confidence. No matter what you’re going through, stick your neck out, hold your head high, and walk with confidence.

As you get to know your body, treat the encounter as you would meeting a new friend. Ask questions. What type of foods give you energy? What routines are good for your skin, nails, and hair? What exercises will benefit your overall health?

I am getting to know my body again. During this pandemic, my body has betrayed me. My clothes refuse to snap, button, or zip; and my chin hairs are determined to embarrass me. Let’s get our body summer ready together. It’s never too late. Here are 3 tips to help with your journey:

1.      Have a plan – determine what you want to accomplish and by when. What are your expectations for yourself in five weeks, two months?

2.      Establish a healthy eating plan – what does this look like for you? Commit to changing at least one behavior. Put it in writing as a contract with yourself.

3.      Include rest and relaxation – build rest into your plan. The experts say that people often panic and go to the extreme with eating and exercising. You need time for rest and recovery.

Summer is closing in on us, but don’t panic. Take baby steps and remain consistent. Your overall health is important. Put on your tank top, pull on that bright sun dress, let your toes breathe in a pair of strappy sandals. Top it off with a flash smile. Wear your confidence.

Is your body summer ready? No matter where you are in this journey, love your body. Sun shiny days are ahead.

Feel Good Friday – Stress Awareness Month

Wedding, baby showers, and graduation open house are all considered positive stress. On the other side of the coin is negative stress such as, job loss, health issues and other less than ideal situations. April is Stress Awareness Month, how will you celebrate?

In my household graduation season is upon us, an exciting time for sure. The positive and negative stressors are rolling around in my head like two kids wrestling? Seating is limited due to COVID, who will attend? Do we travel in two cars and let other family members celebrate with us after the ceremony? Stress.

That traditional graduation song, Pomp and Circumstance played in my head as I created a list of all the tasks to be completed before graduation day. I had to press pause and take my own advice for tackling stress…Find something that you enjoy doing and do it often.

Some of the experts I’ve come across suggest ways to destress. Below are 5 suggestions that you may find helpful:

1.      Read – read something inspirational to start your day and at the end of your day.

2.      Exercise – before you turn your nose up at this suggestion, I’m not suggesting that you train for a marathon. Just get up and move your body, take a brisk walk. You may be surprised by how clear your mind feels afterward. If it doesn’t, repeat the process.

3.      Make a change – do something different – rearrange a room, declutter a desk or closet.

4.      Help someone else – putting the focus on someone else takes the focus off your challenges.

5.      Laugh – if you’re a regular follower of my blog, you know I’ll throw laughter in when and wherever I can. You’re probably familiar with all the popular sayings – laughter is good for the soul. Laughter is good medicine, etc.

Here’s how you engage in laughter: ready a funny story, watch a funny movie, or go to a comedy show. Guess what? I’m in a comedy show with some funny friends and you’re invited. The show is FREE, but you must register early to reserve you spot. It’s a Zoom show that you can enjoy from your favorite comfy chair at home.

We all experience stress, managing it appropriately is key to finding balance in our lives. During Stress Awareness Month make an extra effort to be aware of what triggers stress for you and try a new way of handling it. 

Monday Musings – National Gardening Day

 

The sunshine pushed its’ way through the vertical blinds, warming my kitchen and everything in its path. This was the morning I decided to operate. I’m not a medical doctor, a psychologist, nor a plant doctor. It was evident that sunny day I almost killed…my house plant. It was so vibrant and growing profusely.

Did you know that National Gardening Day is celebrated on April 14^th? It’s a day created to give gardeners a “shove and a shovel so they can begin their gardening journey (NationalToday.com).” Studies have shown that plants keep you happier and healthier as they offer psychological and physical benefits – improving mood, reducing fatigue, and lowering stress and anxiety.

In my case, I’m a novice gardener just beginning to branch out from house plants to outdoor plants and flowers. Even the simple task of repotting my indoor plant sent me into a panic. All I wanted to do was to break off a section of my plan and share it with a friend. However, a few days after I repotted my plant, it looked droopy and leaned to one side. I thought I would have to begin plant CPR.

National Gardening Day was also established to encourage gardeners to share their expertise. If you have a passion for gardening, please  share a success tip for those of us just getting started. If you have a photo of your garden feel free to post it in the comments.

How will you celebrate National Gardening Day? Below are three tips from national day dot com (click for full details).

1.      Sign up for a gardening course.

2.      Visit your local garden center.

3.      Share on social media.

As the sunshine transitioned behind clouds and day became night, my plant survived and began to thrive again. For National Gardening Day join me in taking advantage of the beauty of flowers, plant and all the benefits gardening has to offer.

 

Wellness Wednesday - Palate Pleasers - Comfort Foods

 What foods are you finding comforting?

Soup's On - It's Progresso

Spring Mix Salad with Protein (nuts and cranberries)

Snack Time

Wellness Wednesdy - World Menopause Month

 

World Menopause Day

 

Feel Good Friday - Fit and Fabulous After 50

A trip to the zoo can be refreshing

 

Feel your best, look your best, because you are beautiful. Your are fit and fabulous and it's not always about your weight. Take care of your mental and spiritual health too.

Go to your happy place wherever that may be - watching a sunset, a trip to the zoo (oh wait, that's what I did), or a bubble bath with soft background music.

Today I have the honor of being a guest blogger for The Menopause Goddess blog. Check out the blog for more tips on how to be the best you and thrive during this stage of your life called menopause (click here).

Wellness Wednesday - Perseverance

Vegan Wrap

What have you done lately to focus on your health and wellness? If you've done nothing...get started. If you've started...keep going.

Your word of the day is perseverance.

You can do it. Yes you can.

Feel Good Friday - How do you prepare for a doctors visit?

Photo Credit:  Queensland Health

The alarm sounds, eyes shut tight, I feel for the location of the sound and hit snooze, one, two, more times. I sit up erect on the edge of the bed still refusing to let go of a peaceful slumber. Time to prepare for the day.

Are you doing things that are in the best interest of your health? Are you prepared for your next doctor's visit? Quite often there are things we "meant" to do before the next doctor's visit. I "meant" to lose a couple of pounds. Since that didn't happen for me, I prepared for my visit very creatively.

As I searched through my closet for something to wear, I tossed jeans aside for stretch pants. No heave sweater for me, I grabbed a short-sleeve breathable shirt. My goal was to dress in lightweight clothing that wouldn't add weight to the scale at the doctor's office. Mission accomplished.

Along this journey called healthy living, I have learned to take deliberate steps toward being aware of what is going on with my body. You know, your doctor will ask, "When did you first notice 'X' happening? How long have you been experiencing 'Y'?"

Here are a few suggested ways to prepare for a doctor's visit:

1.  If you are having health concerns track them in a notebook - Perhaps you've experienced frequent headaches. Make note of when they occur - is it after eating certain foods? Do they occur at a particular time of day? etc.

2.  Create a game plan - if your doctor has recommended changes to your health, create a plan for how you will begin that process. Take baby steps, change one thing at a time.

3. Eat healthy and exercise - whatever this means to you...do it. Start somewhere.

What would you had to ways to prepare for a doctor's visit? You do not have to select the thinnest wardrobe like I did. Nor do you have to stand in a yoga pose on the doctor's scale with one foot on and the other leg extended outward.

Schedule regular doctor's visits and make your health a priority.