A Message from Wellness Director, Ishaan

December 29, 2022

(Article written by Ishaan Vasudeva, West Columbia)

Hello everybody!

As we approach the New Year, many of us take the opportunity to reflect on our health and make resolutions to improve it. In this vein, I want to share some resources and tips to help you prioritize your individual health in the coming year. Most of these things you already know, however, sometimes we need the reminder. Let me also preface this by saying that taking care of yourself is no small task.

Exercise:

• Exercise can improve mental health and mood. Studies have shown that regular physical activity can reduce the risk of depression, anxiety, and stress.
• Exercise can help improve cardiovascular health and decrease the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
• Regular physical activity can also improve physical function and increase muscle strength and flexibility, which can help maintain independence as we age.

Rather than resolving to “exercise more,” try setting a specific goal, such as “exercise for 30 minutes three times a week.” This helps make your resolution more concrete and easier to stick to. Find an activity you enjoy: Whether it’s running, swimming, or dancing, finding an activity that you enjoy can make it easier to stick to your exercise routine. MoveSpring is a great place to get started and keep yourself accountable.

Nutrition:

• A healthy diet can help improve energy levels and overall health. Incorporating plenty of fruits, vegetables, and whole grains can provide important nutrients and fiber that help keep our bodies functioning properly.
• Eating a balanced diet can help maintain a healthy weight, which can help reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer.
• A healthy diet also helps improve brain function and reduce the risk of cognitive decline. Studies have found that a diet rich in fruits, vegetables, and healthy fats may help improve memory and cognitive function.

Before cutting out too many staples from your regular diet, try adding a few healthy foods first. Eventually the unhealthy foods will make their way out of your diet without much effort.

Sleep:

• Sleep is important for physical and mental well-being. Getting enough sleep can help improve mood, memory, and cognitive function.
• Lack of sleep can have negative impacts on health. Chronic sleep deprivation has been linked to an increased risk of developing conditions such as obesity, heart disease, and diabetes.
• The amount of sleep needed varies from person to person, but most adults should aim for 7-9 hours of sleep per night. It’s important to listen to your body and pay attention to your own sleep needs.

Consistency is key when it comes to your circadian rhythm. First aim for consistent times spent in bed before aiming to get enough sleep. Your circadian rhythm will have a large impact on the quality of sleep you get. The hours of each day you get the greatest benefits from your sleep are between 10:00pm and 4:00am

Take breaks: Take breaks throughout the day to stretch, walk around, and recharge. One of my favorite Buddhist proverbs goes “You should sit in meditation for 20 minutes a day. Unless you’re too busy; then you should sit for an hour”

Seek support: If you’re having trouble sticking to your health goals, don’t be afraid to seek support from friends, family, myself, or a healthcare professional. Personally, I did not start working on any goals in 2022 until February, so don’t sell yourself short if you don’t hit the ground running.

WEEKLY WORKSHOP: Lastly, I’ll be hosting a workshop every week at the corporate office in West Columbia, and I will create either a live or recorded version for others to be able to participate as well. These workshops will include topics such as: exercise, nutrition, sleep, meditation, breathing, goal setting, grounding, diseases, and other healthy habits to help you learn and grow. These workshops will be an open discussion and I encourage everyone to ask as many questions as you can, whether it’s for you or someone you know. You can find more resources on these topics through my teams channel here and if anybody would like to schedule an online session with me from any of our other offices, I’d be happy to assist.

I hope these tips will help you make your individual health a priority in the New Year. If you have any questions, comments, or concerns, please contact me.

Ishaan Vasudeva
ICE Health and Wellness Manager
Direct: 803-369-3863 Mobile: 803-338-7198

Ishaan Vasudeva has joined ICE as our Health and Wellness Manager and will be working out of our West Columbia, SC, office. Ishaan comes to us from The Woodcreek Club where he has worked for 3 years as the Director of Fitness and Assistant Golf Pro. He attended the University of South Carolina where he received his B.S. degree in Sport and Entertainment Management. Ishaan has over 10 years of weightlifting experience, 5 years of golf instruction, 5 years of yoga, 3 years of kickboxing, 3 years of mobility, 2 years of meditation, breathing and cold-water exposure practices (WHM), and he will be offering education services in all these areas as well as nutrition consulting.

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