Did you know there are 4 research-based habits you can incorporate into your life to help you live feeling more balanced and with less stress? Join us today as Dr. Michael Olpin shares what these four habits are and why they are so important to living a more happy and whole life.
Episode Discussion Points
Research has shown if you do at least 4 habits consistently you will get your body and mind in the state of balance.
You don’t change a behavior overnight, but over the course of 9-weeks Dr. Olpin sees these behaviors changing his students. So, in his Mind, Body Wellness class he invites the students to participate in a Behavioral Contract where they promise to incorporate at least the 4 key habits into their lives during that semester. After reporting on in weekly, they find their lives are much more balanced and they are able to handle their stress better.
Getting Your Mind and Body In Balance
1.Exercise: this is one of the best things for us! The physiological effects of exercise are huge! This is the MVP of wellness.
2.Nutrition: there are lots of diets, but Dr. Olpin recommends thinking about what our ancestors ate and focus on that. Eat as natural as possible. Try to stay away from sugars, liquid oils & processed foods.
3.Managing Stress: There are two approaches to managing stress.
- First, preventing stress by how we think about things (Example it is near impossible to be stressed and grateful at the same time.) Other examples of positive thoughts to prevent stress are: acceptance, forgiveness, discovery, observing mindfulness, but gratitude or thankfulness are the most powerful.
- “Stress doesn’t happen to us like a virus or pathogen. Stress is a result of how we are thinking about our environment.”
- Second is turning the stress response off once it starts through meditation, yoga and other things.
4.Get Enough Sleep: Studies show that if you don’t get enough sleep you will start hallucinating (showing the importance of dreaming). Sleep in a place as dark and quiet as possible. Also getting rid of screen time as early as possible before bed can impact sleep.
- Spend Time in the Sun Every Day: This is especially important early in the morning. Getting a little sun every day will affect your sleep at night.
- If there is any blue light at night, melatonin doesn’t kick in and you have a hard time falling asleep. And melatonin is the hormone which helps us sleep deeply.
- Science seems to back Ben Franklin’s adage early to bed early to rise. At least sleep from 11pm-3am—which are the golden hours.
*Bonus: How to Think in Peace-Promoting Ways
- Reading uplifting literature
- Being kind
Invitation
Incorporate one of these habits into your life today and see if you can add all four in your life over the next month.
Connect with Dr. Olpin
Want To Hear More of Dr. Olpin & His Story?
If you missed Dr. Olpin’s personal story in last week’s episode as well as his meditation you can do anywhere to calm your stress response, be sure to check out last week’s episode here: https://www.tamarakanderson.com/podcasts/dr-michael-olpin-how-to-easily-decrease-your-stress-today
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Transcription
You can find the transcription of today's episode here: https://www.tamarakanderson.com/podcasts/dr-michael-olpin-4-habits-to-ensure-a-more-balanced-less-stressful-life
