July 2024 Archive — Practical tips on gut health, relaxation, and achieving health goals

This month’s posts focus on simple, useful steps you can use right away. If you’re caring for a family, managing a prescription under TRICARE, or trying to lower stress, you’ll find clear tips here. Read on for quick takeaways and actions you can try today.

Top gut health takeaways

Gut health shows up in energy, mood, and how well your body fights infections. Start with food: aim for fiber from vegetables, fruits, beans, and whole grains. Add fermented foods like yogurt or kefir for live cultures. Not ready for fermented food? A daily fiber-rich meal and consistent hydration help too. If you’re on antibiotics, talk to your provider about timing and whether a probiotic is right — and check TRICARE coverage for prescription options through the formulary search tool.

Watch for common mistakes: skipping meals, eating lots of processed food, and chronic low water intake. Small swaps work best. Try one change per week — add an extra vegetable at dinner, swap a snack for nuts or fruit, or replace a sugary drink with water. Track how your digestion and energy shift over two weeks.

Practical mental health and habit tips

Stress and health goals go hand in hand. Use short, practical relaxation tools you can do anywhere. Try box breathing: inhale 4 seconds, hold 4, exhale 4, hold 4. Do it for one to three minutes when you feel tense. Progressive muscle relaxation works well at night — tense and release each muscle group, from toes to shoulders.

To reach health goals, break big aims into tiny actions. Want to exercise more? Commit to 10 minutes daily. Want better sleep? Choose one bedtime routine change: dim lights 30 minutes earlier or drop screens. Small habits stack fast.

Health anxiety is real, but you can reduce its power. Limit symptom checking online to a single, timed search and then stop. Set a 10-minute “worry window” daily to write concerns down, then move on. If anxiety affects daily life, talk to a TRICARE provider about counseling options or covered medications—use the formulary search to see coverage for mental health meds.

Parents: quick mindfulness exercises help kids build focus and calm. Try a 60-second breathing game or a five-minute body scan before bedtime. Keep it playful. Short, regular practice beats rare, long sessions.

Final practical notes: if a medication or supplement is suggested in any of these posts, check TRICARE Prescription Explorer’s formulary search to confirm coverage and cost tier. Talk to your TRICARE pharmacist or primary care team before starting new meds or supplements, especially if you’re on other prescriptions.

Want the specific articles? This archive includes guides on achieving health goals, gut health facts, natural GI tips, relaxation techniques, managing health anxiety, and mindfulness for kids — all written as easy, practical steps you can use this week.