Author: Vital Sphere
Vital Sphere
I’m Vital Sphere, a dedicated health enthusiast passionate about holistic wellness and self-care. My journey revolves around exploring the best in nutrition, fitness, mental health, and women's health, along with navigating unique health challenges with resilience and optimism. My aim to inspire and empower others to embrace healthier lifestyles through knowledge and practical tips. Whether it’s crafting balanced meals, finding the perfect fitness routine, managing stress, or discovering supplements that work, I’m here to help you every step of the way. Together, let’s make every step toward wellness count! Join me on this journey to better health, one choice at a time.
You may end up with more hours in the day to do other things, but this sleep schedule isn’t worth the health costs.
If you’re reading a page-turner in bed, you’re sabotaging yourself.
Experts say there isn’t one magic amount you must hit every night, but ranges to keep in mind.
This is one social media health trend that might not be total BS after all.
We know you know this: “Moving your body is essential, especially as you age. It’s about maintaining vitality, protecting your bones and staying youthful and vibrant,” says Latreal Mitchell, a personal trainer and founder of Fitness Bunch Foundation. Dress the part. “Even if you aren’t planning to exercise right away, you’re more likely to squeeze in a quick yoga flow, walk or stretch if you’re already dressed for it,” says Lindsey Benoit O’Connell, CSCS, a certified meditation teacher and trainer and founder of The LAB Wellness. “Plus, workout clothes are basically the next best thing to PJ’s!” Involve the fam. If you have kids…
Joy can be more than a feeling: When subjects did a “micro-act” of joy (such as cheering for someone else’s happiness or making a gratitude list) daily for a week, they saw a 26% increase in their well-being, per the Big Joy Project, a program from UC Berkeley’s Greater Good Science Center and HopeLab. Make a joy list. “Set a timer for five minutes and brainstorm happiness-inducing activities,” says Judy Ho, Ph.D., a neuropsychologist and the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation. “It’s OK to include grand items — a vacation to Bali! — as well as small things like morning coffee.”…
Just as your body needs exercise to stay healthy, so does your brain, says Sandra Bond Chapman, Ph.D., chief director of the Center for BrainHealth at the University of Texas at Dallas. Because of neuroplasticity, the ability to grow new neural pathways at any age,doing things that stimulate different networks is key. Here’s how to cross-train your brain. Make real-life plans. Live human interaction has multiple benefits, including preventing isolation (which carries a host of health risks). Make a date to try something new with a friend, such as taking a painting class or seeing a play. Everything from planning…
You deserve pure pleasure, whether it’s a delicious meal, a foot rub or sex. Engaging in pleasurable activities may boost happiness, which is linked to longer life. No guilt! Blast beats. There’s a reason you have a favorite artist or genre: Listening to music feels nice! Numerous studies have found that music helps reduce stress and that listening with the intention of relaxing helps lower cortisol levels. Regress. Participating in playful activities — video games and coloring count! — has been found to lower adults’ feelings of stress (along with their blood pressure). Play releases dopamine and other feel-good chemicals. Fantasize. Don’t be afraid…
Smart goal! Research has shown that chronic stress can cause body-wide inflammation and lead to digestive problems, insomnia, low libido and difficulty concentrating. Stre-e-e-tch. Stretching relaxes your body, of course, but there’s evidence that it can ease your mind. One study showed that 10 minutes of slow, mindful stretching could reduce anxiety. Practicing deep breathing while you’re at it helps calm your nervous system. Start with a downward-facing dog pose; inhale and exhale and feel the stress ebb. Walk outside. Just being in fresh air relaxes the mind. Take a brisk 10-minute stroll: Research shows that it can lower anxiety…
We love this intention — our physical and mental health depends on the repairs that take place during sleep, and sleep deficiency is linked to many chronic health problems, including heart disease, diabetes and depression. Be in nature. Spending at least some time in a park or garden can help you sleep better at night, says Ellen Wermter, a behavioral sleep medicine specialist with the Better Sleep Council, who points out that exposure to natural light makes your circadian rhythm more robust. Being in green spaces is also known to reduce stress and anxiety, which leads to better sleep. Think of a…