Special Edition

Welcome to our second of two special edition, wellness-focused newsletters we’ve put together to kick off 2024.

4 daily habits to manage stress

Take a deep breath + soak in sunrise at Masterson Station Park. | Photo by Lauren Magee

Take a deep breath, LEX. A 2022 study showed 55% of Americans report feeling stressed during the day. While some levels of stress are unavoidable, there are daily activities we can add to our routines to alleviate and manage it.

Here are four healthy habits that can help combat stress:

Step outside

Fresh air and sunlight can do wonders for our stress levels and overall well-being — so grab your coat and head to a local park. Exposure to sunlight is said to increase the brain’s release of serotonin, a mood-boosting hormone.

The colder months mean less sunlight, which can drastically affect mood. Pro tip: If you’re struggling to head out for your morning walk (or the temps just won’t allow it), a sun lamp, which is meant to simulate a daily dose of sunshine, could be a good addition to your routine.

Write it down

When in doubt, write it out. Keeping a daily journal to make note of your feelings is a proven way to relieve stress and get stressors off your mind. Is your pen at the ready? Choose from blank journals or a themed guided journal to add to your morning or nightly routine.

Develop a meditation practice

Meditation can be used as a way to check in with yourself and restore balance. From guided meditations to sitting in silence, meditation offers a host of benefits — including stress relief.

If a “moving meditation” is more your speed, strolling through a local museum can be a great way to clear your head.

Stretch it out

Whether you prefer to take breaks at your desk throughout the day or roll out your yoga mat in the morning or evening (or all of the above), stretching can help eliminate stress that manifests in our bodies (think: tense shoulders, stiff or tight muscles, etc.). Check out these seven stretches to add to your routine, or try out a yoga class at one of these local studios.

More ways to combat stress in 2024

Asked

What’s your preferred stress management strategy?

A. Getting active with exercise
B. Jotting it down in a journal
C. Setting aside time to stretch
D. Slowing down with a mindful meditation
E. Other

Let us know how you restore balance

Health

Do you know your healthy heart numbers, Lexington?

a woman wearing a blood pressure cuff smiles

When it comes to your heart health, a few numbers can tell you a lot. | Photo provided by UK HealthCare

February, aka American Heart Month, is right around the corner — so we’re sharing the numbers you should keep in mind if you want to help your heart stay healthy into the future.

Here are the basics to remember:

Blood sugar

What number to aim for: Less than 100
Why: Elevated blood sugar can lead to diabetes and an increased risk of heart attack and stroke.

Blood pressure

What number to aim for: 120/80 or lower
Why: High blood pressure, or hypertension, can damage your heart, arteries, and kidneys if left untreated.

Blood cholesterol

What number to aim for: Less than 200
Why: Sustained high cholesterol can increase your risk for heart disease and heart attacks.

Body mass index

What number to aim for: 18.6-24.9
Why: The higher your BMI, the greater your risk of heart disease, hypertension, and diabetes.

Need help improving your current numbers? We’ve got some easy tips + tricks to help you move yours in the right direction.

10 easy ways to manage heart health

News Notes

Drink

Did you know? Your brain and your gut are said to be directly linked, and a healthy gut can help improve your mood. Enter: Olipop, a new kind of soda packed with gut-boosting goodness.

Wellness

Breathing exercises can go a long way for stress management, helping to slow your heartbeat and lower blood pressure. Want to give it a try? Check out these five breathing techniques you can do at your desk, on your couch, or wherever you happen to be reading this.

Try This

If you’re looking for ultimate relaxation with minimal movement, look no further than The Sound Healing Center of Lexington. Tonight (and every Sunday) at 5:30 p.m., owner Amy Hudson hosts a Weekly Sound Bath where attendees can lie down, rest, and soak in the sounds of crystal singing bowls.

Learn

Interested in building your own mindfulness practice? This card deck has 100 mindfulness exercises to add to your routine.

Health

When it comes to your heart health, a few numbers can tell you a lot. Knowing your numbers, getting them checked regularly (which you can do at UK HealthCare’s Gill Heart & Vascular Institute), and learning what else you can do for your heart are all great first steps toward better heart health.*

The Buy

A day of supporting your mental wellness

Equip yourself with some of these favorites and enjoy a whole day dedicated to ease, relaxation, and well-being.

8 a.m. | 🌅 Use a sunrise alarm clock, designed to wake you up gently with gradual light.
10 a.m. | 🍋 Diffuse essential oils in your space to promote relaxation and mindfulness — we like this organic set + ceramic diffuser.
12 p.m. | 📗 Take your lunch with a little reading. Try “Today I Noticed” or “101 Essays That Will Change The Way You Think.”
2 p.m. | 🌊 Play white noise, ocean waves, or bird calls as you stretch or meditate with a white noise machine.
6 p.m. | 🦔 Lean into discomfort with an acupressure mat that can stimulate nerves for increased relaxation.
8 p.m. | 🚿 Unwind with a hot shower and an Herbal Zen shower steamer — you won’t believe how good they smell.

The Wrap

From the editor:

Hey there, LEX. Even though our newsletter is designed to be read in 5 minutes, life’s a marathon, not a sprint. Don’t give up on those fitness goals that you have for 2024 — we believe in you. Besides, you’re already on the right track; researchers say reading releases dopamine, similar to exercise’s benefits for brain health.

† Disclaimers and Legal | * Advertising Policy

The company may also generate commission from affiliate links in the newsletter.

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