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3 Things a Healthy Body Needs Food, Water, and Air
I have always been a big proponent of good health. I spend a good amount of time researching, reading articles and books, and watching videos featuring doctors and health experts covering a range of health and wellness topics. There are three areas, in particular, we can focus on to maximize our health and wellness: food, water, and air. I’ve talked a lot about food in the past. It comes down to eating a healthy diet, rich in fruits and vegetables. It’s important to eat those fruits and vegetables when they still look like what they did while they were still growing and part of the larger plant. You want to avoid cooking them when you can (though some must be cooked). Cooking certain fruits and vegetables changes their cellular structure, which can prevent you from getting the most nutritional benefit from that food source. It’s also important to eat organic fruits and vegetables — that is, foods that aren’t treated with pesticides or other harsh chemicals. Food aside, this month I want to focus more on water and air. Water is, in essence, the most important thing you consume on a daily basis. However, numerous studies have found that about 75% of Americans are chronically dehydrated. Part of the problem is that people assume they get hydration when they drink other beverages, such as coffee or alcoholic drinks. Yes, there is water in these beverages, but both are also diuretics that, in general, work to dehydrate you.
When you don’t get enough water, you can experience all kinds of issues, such as fatigue, foggy memory, irritability, and an increase in anxiety and stress. On top of that, you’re at a greater risk of developing kidney stones. Good hydration helps mitigate these issues. Plus, drinking plenty of water can kick start your metabolism. It’s especially helpful when you drink cold water because your body has to use more energy to warm itself back up. On top of this, people have a tendency to eat, rather than drink, when they’re thirsty. Thirst can feel like hunger, and if you’re dieting, that feeling can be stronger. The best way to combat this is to reach for a glass of water the next time you feel hungry when you wouldn’t necessarily expect to, such as an hour after eating a meal. While there’s not necessarily an ideal amount of water to drink every day, a good rule of thumb is 8–10 glasses of water. Unless you’re really paying attention, this can be hard to do, which is why I always carry a big cup of water with me wherever I go. I have one for the car
and one at the office, and this makes drinking water easier. You can also get a large water bottle that stores all the water you need in a day. All you have to do is commit to drinking the whole bottle by the end of the day. Now, I want to talk a little about air. Many people have more trouble breathing than they may realize. As a result, they end up breathing more through their mouth than their nose. Interestingly enough, I’ve noticed an increasing body of research that shows nose breathing is more important than we give it credit for. It comes with many benefits. For example, breathing through the nose helps fight infections, ensures better blood flow and helps maintain your lung volume. Additionally, it helps maintain body temperature and aids you during workouts — which is something I learned firsthand.
Over the past couple of months, I’ve been using my climber, which gives me a full-body workout.
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Worried About Slipping and Falling This Winter? A Trip to the Physical Therapist Might Help
When was the last time you slipped and fell on a patch of ice? If your immediate thought was “last winter,” then you’ve probably been dreading the arrival of this year’s snowy walkways and frozen parking lots. We don’t blame you! Slipping and falling can be dangerous, especially for older people. According to the National Council on Aging, emergency departments treat more than 2.8 million fall-related injuries every year, and falls are the leading cause of fatal injuries among older adults. Those are some pretty scary statistics, no matter your age. So, what can you do to protect yourself? Well, apart from wearing nonslip shoes and watching where you walk, one of the best ways to keep yourself safe from falls is by improving your balance, and a physical therapist can help. Usually when physical therapy makes the news, it’s because a therapist helped a famous athlete recover from an injury or assisted a car crash
victim in learning to walk again. These cases are inspiring, but they leave out half of the story about what PT can do. Not only can physical therapists help people recover from injuries, but they can also prevent them by guiding patients through exercises to improve their balance, strength, and flexibility. Physical therapists are movement experts with a keen insight into how the muscles in your body work together. Identifying your weak spots and strengthening them with targeted exercises can help give you the coordination and agility you need to stay on your feet in slippery or icy conditions. A licensed physical therapist can customize a workout specifically for you, but you can also start improving your balance today with simple at-home exercises. ChoosePT.com is a great resource and offers guides to easy workouts like marching in place, standing on one leg, and walking heel to toe. To learn more about which exercises will help you the most, reach out to a physical therapist for some advice.
A TOOTHBRUSH IS A USEFUL TOOL
E very 3–4 months, we throw out our old toothbrush and replace it with a new one. This practice keeps our teeth healthy and strong. However, even when you stop brushing with your old toothbrush, it doesn’t mean that it is no longer useful. After sanitizing an old toothbrush, try using it in these ways! Household Hacks One of the best things your toothbrush can be used for is cleaning. The long handle and bristles make it perfect for cleaning hard-to-reach places where a cleaning cloth just won’t cut it. • Keyboard: A computer keyboard can catch dust particles, pet hair, crumbs, and other debris between the keys. While using a can of compressed air might clean some of it, going
over the keys with an old toothbrush can help remove those particles for good. • Jewelry: Over time, necklaces, bracelets, earrings, and rings can become dirty, and what better tool to clean them with than a toothbrush? The bristles allow you to get into those tiny, delicate nooks. • Keurig: Don’t dread cleaning your coffee maker anymore! A toothbrush lets you reach the places a rag can’t go and scrubs away the hard stains. Beauty Hacks An old toothbrush can be used to help you achieve your perfect look. Just remember to disinfect it thoroughly first before using it on your face! • Mascara: One of the biggest issues when putting on mascara is clumping your lashes
together. By using a toothbrush to carefully brush out your lashes after you’ve applied mascara, you can remove any unwelcome chunks. • Eyebrows: When you’ve just woken up or finished washing your face, you might realize that half of your eyebrow is pointing in the wrong direction. Instead of using your fingers, simply pick up an old toothbrush and brush them out! No more need for an extra eyebrow comb. • Hair: When you want to give your hair a little extra texture, a toothbrush is the tool for you. Instead of having flat braids, give them some volume with a few quick brushes. You can also use a toothbrush and some hairspray to tame those pesky flyaway hairs! you sleep, and during the day. At the same time, I challenge you to drink more water. Make a goal to drink 8–10 glasses a day. I believe the better we treat our bodies, the better our bodies will treat us — and these are just two simple steps we can take for that healthier body. With that, we wish you all a happy Thanksgiving. Let us know if you have any questions or if there is anything we can do to help this holiday season.
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absorbed into the bloodstream, which results in a more effective (and less tiring) workout.
After about 10 minutes on the climber, I would end up breathing through my mouth. So, I tried keeping my mouth closed to see what would happen. My heart rate was hitting 155 beats per minute while on the climber, when I was breathing through my mouth. When I kept my mouth closed, I only achieved 138 beats per minute — and I wasn’t out of breath. These results are anecdotal, but they tell an interesting story. I researched it further and found that nose breathing allows oxygen to be more readily
I also try to breathe through my nose more when I sleep. This, of course, is much harder to do, but I have noticed that when I’m able to do this, I end up sleeping more soundly, and I wake up with more energy. I just feel better. I encourage you to give it a try. Focus more on breathing through your nose rather than your mouth. Focus on it when you exercise, when
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Black Friday in 2020
and most Black Friday sales aren’t offering much. Studies show that Black Friday deals aren’t any better than other sales throughout the year. And here’s another thing to consider: Some of the “deals” are intentionally misleading. The New Reality of Shopping for Deals
Traditionally, Black Friday — the day after Thanksgiving — marks the start of the holiday shopping season. Retailers advertise all kinds of deals to bring people in, either to their brick-and-mortar store or online shop. This year, however, many retailers are skipping the in- person deals and focusing their attention online. The Centers for Disease Control and Prevention (CDC) has discouraged large groups of people from gathering and that includes shoppers. And shoppers are responding. A recent survey by CreditCards.com found that a vast majority of people will be shopping online this holiday season. The survey shows that over 70% of those aged 55 and older will be shopping online. This compares to just 51% in 2019. Why the increase? While COVID-19 was cited as a primary reason fewer people will be making shopping trips, it wasn’t the number one reason — convenience was. It’s simply easier to shop online and have the items delivered right to your door. Another factor is that there are fewer deals Women's Retirement Road Map Thursday, Nov. 5 at 1:30 p.m. Your Taxes in Retirement Thursday, Nov. 12 at 1:30 p.m. Your Taxes in Retirement Thursday, Nov. 18 at 1:30 p.m. To register, visit our Upcoming Webinars All are welcome to join!
This is especially common for electronics. Retailers love to put electronics, such as TVs, front and center. You can get a big TV for an amazing price. According
to a CNET report, TVs sold on Black Friday are specifically made for Black Friday. Manufacturers intentionally leave out features in order to cut costs so retailers can advertise those “amazing” deals. Basically, they’re cheap, and not in a good way. As you shop this holiday season, watch out for those supposed deals.
It pays to research any products you’re interested in. Shopping online also makes it easier to compare prices and features to ensure you’re getting a product that best suits your needs and makes the most sense for your budget. Use tools like CamelCamelCamel.com or the Honey price tracker (JoinHoney.com) to make sure you’re not getting fleeced. Would you like to be a Campbell Wealth Management Ambassador? Would you like access to exclusive CWM Ambassador events?
All you have to do is refer a friend. Do you know someone who: • Wants to be better prepared for retirement? • Is looking for a second opinion regarding their portfolio? • Has gone through a major life event (death of a spouse, retirement, etc.)? Call us at ( 571) 800-6371 and let’s set up an introduction! If they are important to you, they are important to us.
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CampbellWealth.com (703) 535-5300 330 John Carlyle St., Suite 400 Alexandria, Virginia 22314
Give Your Body a Healthy Boost
How Physical Therapy Can Help You Avoid Winter Falls
Don’t Throw That Old Toothbrush Out!
Black Friday Deals? Not So Much
Become a Campbell Wealth Ambassador!
Is ‘Glamping’ the Perfect Winter Getaway?
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Is ‘Glamping’ the Perfect Winter Getaway?
Cabin Fever Has Never Been So Stylish
W hen COVID-19 struck the U.S., travel restrictions had people canceling their vacation plans left and right. This meant that many would-be vacationers had to find some getaways a little closer to home — namely, camping trips and their fancier cousin, glamping trips. If you haven’t heard of “glamping” before, it’s essentially glamorous camping. You have access to the beautiful, rugged outdoors as well as all the comforts of home. While traditional winter camping certainly wouldn’t be a relaxing getaway for most people, glamping during the winter months can give you access to the peace of the outdoors like you’ve never experienced before without so much as a shiver or sniffle. If you’ve decided to make glamping your go-to method of escape from the cabin fever that besets us all during the cold, dark winter days, you might be thinking: How can I make sure I have the best glamping experience possible? Luckily, there are a few tips and tricks you can apply to any glamping location to ensure that your time away from home is just as relaxing as that Caribbean cruise would have been.
Step 1: Decide which kind of lodging you want. Glamping shelters come in all shapes and sizes depending on the level of comfort you desire on your trip. The most rugged glamping lodgings usually still include a wood-burning stove and a nice comfy bed, whether you opt for a log cabin or a specialized glamping tent (sometimes called a yurt). However, some of the more posh options include amenities like fresh linens, private bathrooms and showers, fully stocked kitchenettes, and even TVs. Step 2: Decide how you want to spend your time. Obviously, the point of glamping is to spend time in the great outdoors with winter activities, such as snowshoeing, snowmobiling, and other fun snow activities. However, glamping really shines during the frigid evenings. You can retreat indoors, throw some logs in the stove, prepare some hot cocoa or cider, and just watch the snowfall from your window. There’s no right or wrong way to glamp. All that matters is spending time in the wilderness with all the comforts of home — all while feeling refreshed and at peace.
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