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04/29/2022

We shared last week how we can use creative expression to help our bodies complete the stress cycle 🔄

Did you know that there are other ways we can do that too? One key element of completing the stress cycle is to give our bodies physical cues that we are safe. Deep, calming breaths can be tremendously helpful in regulating our nervous system, clearing our minds, and restoring us to equilibrium 🧘‍♂️

Check out this article by TED to learn about how breathing and other strategies can help you complete the stress cycle and avoid burnout.

Coauthors (and twin sisters) Emily and Amelia Nagoski share straightforward advice on how you can handle your stress *before* it turns into burnout.

04/19/2022

Dr. Emily Nagoski and her sister, Amelia, in their new book Breaking the Stress Cycle share that completing the stress cycle — using a strategy to let our bodies know that we are no longer threatened or in danger, and can stop feeling stressed— can be a very effective way to avoid burnout and emotional exhaustion. Creativity is one way to do this. 🤹

Creative expression makes space for us to experience big, complicated emotions in a safe environment. You can use creative activities like painting 🎨 or dancing 💃 to give your body an opportunity to exhale and release pent up stress.

Listen to this interview by Brené Brown to learn more.

04/14/2022

Daily physical activity is a HUGE stress buster, reducing stress hormones and releasing endorphins, but it can often feel intimidating. But guess what? It doesn’t have to be!

Instead of getting overwhelmed by elaborate workout plans, focus on simply moving your body – no matter how much time or energy you have. Turn on your favorite song and dance around your house with a loved one 🏡🕺 Take a ten minute walk 🚶 Even a small burst of movement can make a difference!

Curious as to how physical activity actually reduces stress? Check out this article.

Exercise reduces stress hormones and stimulates production of endorphins, which together help foster relaxation. Other techniques, such as breathing exercises and muscle relaxation, can enhance the...

04/07/2022

Daily sunshine can do wonderful things for both your physical AND mental health. ☀️ It’s April: National Stress Awareness Month. Set aside a little extra time this month to step outside, soak in the sunshine, and know that every minute is an investment in your wellbeing. Even just 10-15 minutes a day can help boost your serotonin levels and raise your mood.

To learn more about the science behind sunshine’s benefits, check out this article.

A mood boost isn’t the only reason to get increased amounts of sunlight. There are several health benefits of sunlight. Adding a little sunshine to your life by getting outside can relieve anxiety, reduce depression, and help with other conditions. We explain all about the health benefits of getti...

03/29/2022

Body dissatisfaction is rampant in the world today.

We are all constantly bombarded with unrealistic versions of a “perfect body” and repeatedly told, either outright or subliminally, that we are not enough.

Self-criticism is easy, but self-compassion, kindness, and balanced constructive criticism are far healthier. Self-growth and self-improvement must be approached from a place of kindness, gentleness, and self-love – not self-flagellation.

Instead of berating yourself about how you do or do not look, consider practicing self-compassion and treating yourself with gentleness.

To learn more about the value of self-compassion in the context of body dissatisfaction, check out this article by the Greater Good Science Center of Berkeley.

03/25/2022

Osteoporosis is a disease which weakens bones and disproportionately affects women. There are many strategies to prevent this disease, including strength-training activities like lifting weights.

Women sometimes stray away from lifting weights, thinking it will make them bulky or that weightlifting is “only for men”. But, this couldn’t be further from the truth! Weightlifting helps all genders prevent bone loss and increase overall strength.

What is your favorite strength-training exercise?

Check out this article to learn more about the benefits of strength training.

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that s...

03/21/2022

Gender stereotypes often restrict who we are and how we act. For women, self-compassion can be particularly challenging. It can feel pointless, selfish, or just plain wrong. But healthy self-talk is essential, and cultivating compassion towards ourselves is the first step to being able to show compassion to others.

Psychologist Kristin Neff identifies three core components of self-compassion: self-kindness, common humanity, and mindfulness of suffering. These manifest in two ways: “yin” self-compassion (think loving, connected presence) and “yang” self-compassion (think fierce, empowered truth).

This view of compassion is grounded in psychological science but doesn’t mesh well with traditional gender stereotypes, which tend to restrict tenderness to women and strength to men. However, self-compassion is important for all people, boosting emotional health, growth, and overall well being.

To learn more and discover how you can practice self-compassion, check out Kristin Neff’s article titled “Why Women Need Fierce Self Compassion.

Compassion isn’t always soft and gentle; sometimes it means being forceful and fierce.

03/17/2022

In his podcast episode titled “The Power of Play”, highlights that “play is the portal to [neuro]plasticity," our brain’s capacity to develop new neural pathways and change existing ones.

Dr. Huberman emphasizes that low-risk play opens up our brain to new opportunities for learning, not by developing specific gaming “skills” but by testing out the skills we need to thrive in a real world context. This is how we used play to learn as a child, and how we can use it as adults.

In celebration of Brain Awareness Week (March 14-20), try experimenting with more playfulness in your daily life. Maybe you could play a pickup game of soccer or try out a new board game that looks interesting. Remember, your focus shouldn’t be on picking a game that feels incredibly useful, but more in giving your brain the opportunity to flex and change through the process of low-risk play.

To learn more about this connection between play and neuroplasticity, check out Dan Huberman’s full podcast episode titled “The Power of Play”.

Listen to this episode from Huberman Lab on Spotify. In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulth...

03/08/2022

Happy International Women's Day!

At Seven, we are committed to health -- both inside and outside of our company. We prioritize equality, inclusion, and fairness at all levels, including leadership. We are grateful that half of our leadership team are women, and value who they are and their many contributions to our company. International Women’s Day is an excuse for us to recognize them for all they are and do -- and to elevate the cause of female equality everywhere.

This month, on our social media profiles, we will highlight female-focused health and wellness tips. Keep your eyes out for them and be sure to re-share them.

Who is one woman in your life that you can celebrate today?

02/28/2022

Salt can make a bland meal taste better, but too much sodium negatively affects cardiovascular health. But, don’t despair! Many flavorless dishes can be rescued by the addition of rich, tasty spices.

You can buy individual spices and low sodium spice blends at your local grocery store. Experiment with different spice combinations and you might be surprised at the delicious meals you create!

Here are some ideas:

If you're trying to cut back on your salt intake, you may wonder which spices to use instead. Here are 18 flavorful salt alternatives.

02/24/2022

Getting enough sleep every night is really, REALLY important. Regularly skimping on sleep (less than six hours a night) leaves you more than just groggy and unmotivated; it also puts you at a higher risk of developing cardiovascular disease.

Is falling asleep difficult for you? Try some sleep hygiene tips, such as limiting caffeine at least eight hours before sleep, avoiding screen time one hour before bed, and making sure your room is cool and dark.

Learn how sleep affects your heart health:

Diet, exercise and sleep all critical to heart health

02/16/2022

Does exercise feel like an impossible chore? Do you keep pushing it off ‘til later but “later” never seems to roll around?

Try these ten tips to get more movement into your day. Micro doses of exercise really do add up!

It can feel overwhelming when you're trying to make time for exercise. Here are some tips I give my physical therapy patients... and how I manage to keep myself moving.