Making Sleep a Priority
/By Courtney Marden
Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be ready for another day. It is not about the total shutdown of the brain and body, conversely, sleep is all about regeneration, resilience, and restoration. This is important because it allows your cells to repair themselves, your brain recharges and your body releases important hormones. When it comes to health, sleep is as fundamental as regular exercise and eating a balanced diet. Getting adequate rest at night will help protect your mental health, physical health, and quality of life!
Here are my top 15 tips, tricks, and products for a great night sleep:
Consistent relaxing night routine tells your body you are ready for bed
Sleep and wake up at the same time every day- the circadian rhythm
Legs up the wall & slow stretch
Put electronics away
Read, journal, meditation practice
Focus on slowing down your breathing to regulate the nervous system
Himalayan salt rock lamp
Keep your room dark and comfortable
Magnesium powder
Lavender oil
Gaba, valerian root and l- theanine
Cbd if it works for your body and you are comfortable with it
After dinner slow walk to help digestion and wind down is always great
Sunlight and/or vitamin D supplement
Try not to nap during the day
I recommend that you try a few of these at a time to discover what works for you.
Sleep well, be well.
Relaxation Strengthens Health
/By Courtney Marden
The immune system is one of the most critical curators of our physical wellness. It is our defense system that works to protect us from invaders like viruses or bacteria. It is so precisely designed that it can distinguish between harmful unwanted pathogens and our own healthy cells and tissue. If our immune system is weakened, perhaps as a result of chronic stress or invading pathogens, our whole body system won’t operate as usual.
Psychologists in the field of "psychoneuroimmunology" have shown that state of mind affects one's state of health due to the belief that the brain is intimately connected to every organ in the body, especially the immune system. For stress of any significant duration, all aspects of immunity go downhill and the whole system becomes overwhelmed.
Ongoing stress makes us susceptible to illness and disease because the brain sends defense signals to the endocrine system, which then releases an array of hormones that not only gets us ready for emergency situations but severely depresses our immunity at the same time. Psychology Today states that stress is responsible for as much as 90% of all illnesses and diseases, including cancer and heart disease. The way it does this is by triggering chemical reactions and flooding the body with Cortisol and Adrenaline that, among other things, decreases the needed inflammation, decreases white blood cells and NK cells (special cells that kill cancer), increases tumor development and growth, and increases the rate of infection and tissue damage.
It is important to be aware of the simple day-to-day stress and incorporate some mind-body therapies to help reverse it. Practicing mindfulness helps to increase self-esteem that lowers symptoms of anxiety and depression. Mindfulness also combats the anxiety-inducing effects of negative thinking. Relevant to the COVID-19 pandemic, there are certain meditative practices that help to treat, or reduce the severity of the disease (William Bushell). Studies are just now exploring research into the potential anti-inflammatory, anti-stress, and anti-infectious properties of meditation and yoga practices. I learned in a recent Stress & Health Management class different ways of practicing mindfulness including yoga, observed breathing, positive thinking, and meditation. By making them a normal part of our lives, they become a buffer that guards against the breakdown of the immune system. I incorporate mindfulness meditation into my daily routine, preferably in the morning, and have seen significant changes in my body’s ability to fight off sickness.
William Bushell, Ryan Castle, Michelle A. Williams, Kimberly C. Brouwer, Rudolph E. Tanzi, Deepak Chopra, and Paul J. Mills. The Journal of Alternative and Complementary Medicine. http://doi.org/10.1089/acm.20 20.0177.
“How Stress Affects the Immune System.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/how-the-mind-heals-the-body/201411/how-stress-affects-the-immune system.
Challenge = Change
/by Claire Gendron
I’ve been exploring more of the free Premium workouts on the Nike Training Club app, and I’ve built trainer Kirsty Godso’s workouts into my schedule. The majority of her workouts are targeted towards building strength and endurance through HIIT and cardio. Her fiery and energetic personality is perfect for her intense training style, and the way she instructs her workout is motivating and holds me accountable, without making me feel overwhelmed. Her 32-minute “Total-Body Blast 6” is a great cardio workout that packs the most into a ½ hour. A muscle-activating warm-up is followed by a strength circuit (moderate weights optional), a few series of cardio exercises, and a quick finisher before the cool-down. These exercises are intended to get your heart rate up between recovery times, and the overall workout covers everything from strength and stability to plyometrics and conditioning. I’d highly recommend this if you want to break a sweat with a quick, intense workout and complete it with a short run or walk to recover.
I’ve been focusing on stretching more, especially on off-days. Stretching is critical for post-workout recovery, injury prevention, decreasing muscle tension, and improving mobility. I love @alomoves “Yoga For Runners,” made especially for athletes. This slow-paced, 30-minute stretch focuses mainly on muscles in the lower body and is perfect after a run or high-intensity workout. This thorough stretch helps to release tension and reduce any soreness you might be feeling in your hips, calves, quads, and shins. It’s categorized as “moderate” level and uses a strap (you can also use a resistance band). I modified a few stretches to fit my abilities. I would suggest giving this a try if you’re a runner, you enjoy long walks, or spend a lot of time on your feet.
After seeing a few Instagram posts about @barrys at-home workouts, I gave it a try this morning. I purchased the $20 two-class pass, this is a half-price package available for first-time members. These classes are live-streamed and scheduled throughout the day, and this morning I signed up for a 35-minute bodyweight class. I didn’t know what to expect, but I absolutely loved it. I was able to do the entire workout from my room with only a mat. I used my computer to stream and participate in the class. I loved how the instructor was able to interact with everyone and provide feedback, and the live-streaming format created a fun group/community feel. The specific workout I did was mainly lower-body focused and consisted of a warm-up, two 15-minute circuits, and a cool-down stretch. I liked the quick pace and the synergy of the workout. The mix of cardio and strength got my heart rate up, kept me engaged, and was complimented with well-timed rest periods. I’ll definitely be doing another, and the group-class environment was a nice way to change it up. I believe they also have some free workouts saved to their IGTV, so check it out!
Home Workouts With or Without Equipment!
/by Claire Gendron
If you’re looking for short, efficient workouts, I highly suggest checking out some of @samiclarke ‘s. Her workouts and exercise programs are posted mainly through the @fitplanapp, which is currently offering a 14-day free trial. However, to encourage everyone to stay active, Sami has been posting numerous at-home workouts on her Instagram page in addition to live streaming her own follow-along workouts a few times a week. All of her Instagram workouts are 30 minutes or less and can be done with or without basic equipment. I’ve been loving these because they typically consist of 3 rounds of exercises, following a 45-second on, 15-second off format. This style, combined with her passionate and motivating instruction, makes her workouts enjoyable and passes the time quickly. I specifically like the upper body workout posted on April 21; it uses light weights and builds strength in your arms, chest, and back with a repeated series of eight exercises. The total workout is only 24 minutes, and I liked how the exercises were marked by time (as opposed to being rep-based), as I thought this allowed me to focus more on the form and quality of each.
I’ve been having trouble with yoga lately since my focus and attention span is definitely being tested… however, I’m still trying to incorporate some form of stretch into my morning routine since it helps me start my day and wake up both mentally and physically. What’s working best for me right now is the 15-minute “Rise & Flow Yoga” on the Nike Training Club app. Although it’s a premium workout, it’s currently included with all free memberships. The flow is quick and direct, and the instructor's upbeat approach is an excellent alternative to a more calm, meditative practice. I’d suggest this workout if you need a little energy-booster or simply want to jump-start your morning, and it’s also a great way to stretch and loosen up before a higher-intensity workout.
After trying so many different workouts, I’ve found that HIIT is my preferred style. I love the fast pace and constant movement, and I always feel like they push me to work my hardest. I’ve tried a variety of HIIT workouts and even made my own, but I think @rocamoons’ “Quick Full Body Fat Burner” might be my favorite. Similar to her sculpt & flow that I mentioned last week, this workout is posted on her Instagram IGTV and YouTube page. The total workout is 24 minutes, including the warm-up, and consists of three rounds of six exercises each. It doesn’t require any equipment and modifications are provided for each exercise, making it optimal for any level. Moana’s energy compliments the high intensity of the exercises, especially since the workout is filmed in a follow-along style. These exercises are great for cardio endurance and conditioning, and the addition of body-weight exercises can help build strength; I’d definitely recommend trying this one out for a good sweat.
Boxing -- Give it a Try!
/By Claire Gendron
This week, I tried some new at-home workouts and found a few I loved. I started to incorporate boxing into my workout schedule this winter and early spring; I loved the environment and energy of the class, and I always felt great after. However, after taking a break when the studio closed, I realized how much I missed that kind of workout. I signed up for Title Boxing Club’s On-Demand membership and started a free, 30-day trial. I did Michael’s Intermediate “Boxing 30” class, which consisted of a cardio warm-up, three boxing rounds, and a core circuit. Although the online classes are shorter, I was able to do this in my room without any equipment, and I was sweating after the warm-up. I thought the instructor was great and, although there were fewer boxing rounds (the in-person ones have 9 to 12 instead of 3), I was pleasantly surprised at how similar it was to the classes I had previously gone to. And I was VERY sore the next day.
I’d also highly recommend @rocamoons Sculpt & Flow. It’s accessible from her Instagram page (divided into two live videos) or on her YouTube channel. This 28-minute workout is slightly more focused on the “sculpt” aspect and only requires light weights. This is a perfect alternative to a traditional yoga class if you’re looking for something a little more upbeat, or if you want something targeted more towards strength/toning. It starts with a warm-up flow and stretch, leading into a quicker-paced flow that incorporates weights and cardio exercises, and ends with an ab circuit. I really liked how smooth the transitions between exercises were, and Mona’s energetic personality made the workout entertaining and enjoyable.
I mentioned the Nike Training Club app last week, and I did their “Head to Toe Meltdown” workout this morning. This workout is slightly longer than the others, averaging around 45 minutes (including the warm-up and cool-down). It’s composed of multiple high intensity, body-weight circuits intended to improve endurance and conditioning. The length of each exercise decreases as the circuit progresses, and there are 2 to 4 exercises in each. It went by a lot quicker than I anticipated since each exercise was 60 seconds or less, and the rest periods were just long enough for me to control my breath without losing momentum. I liked how this one didn’t require any equipment, and I didn’t need much more space than my mat. I broke a good sweat, and I definitely felt like I got a good, full-body workout by the time it was done. I’d recommend this workout to someone who likes quick-paced exercises and would suggest going for a short walk after to let your body cool-down and recover.
Exercise & Fresh Air = Immune & Mood Support!
/By Claire Gendron
It’s no secret that soaking up fresh air and exercising daily is good for your health. But now more than ever, it’s a must! I am confident that decreasing stress and improving mood is on the top of most peoples wish lists lately -- but did you know both of these will boost your immune system?
It’s no secret that soaking up fresh air and exercising daily is good for your health. But now more than ever, it’s a must. I’m sure decreasing stress and improving mood is something most people are focused on lately, and both of these will boost your immune system, as well.
Not only does blood flow and use of oxygen throughout your body increase with movement, but physical activity also allows your brain to produce and release more endorphins. Endorphins are the neurotransmitters that act as natural painkillers and improve your mood (they’re responsible for feelings such as the “runner’s high” or post-workout euphoria). Exercise also reduces the body’s stress hormones, adrenaline and cortisol; this benefits the immune system since the body’s ability to defend against antigens is reduced with stress. Additionally, cortisol can suppress the immune system’s effectiveness, and while this isn’t dangerous short-term, it can temporarily make you more prone to infections or illnesses.
Even thirty minutes of daily movement can produce these effects. Exercise can also be a great distraction by allowing you to shift your focus. I do believe, though, it’s even more beneficial when it’s an activity you enjoy. What works for one person might not be something you like, so taking the time to discover what makes you feel best is important. For example, I personally find boxing to be one of my favorite releases when I’m feeling stressed or overwhelmed, while someone else might be more inclined to take a meditative yoga class. Both of these are great, and I’ve often gone to yoga when I know I need to relax and slow down. But forcing yourself to go on a run if you hate running might not improve your mood as much. Even a simple stretch or quick walk can be all you need to clear your mind and stay healthy.
Vitamin C - One Rock Star Nutrient!
/by Claire Gendron
Incorporating Vitamin C into your diet can help boost your body’s immune system and disease defense, especially during times like this. It is shown to help combat pneumonia, and can reduce or prevent infections caused by bacteria and viruses. Additionally, its role as an antioxidant contributes to the body’s ability to control chronic disease and improve mood. Vitamin C increases the gut’s ability to absorb iron, which is crucial for blood flow and oxygen circulation throughout your body, and helps repair and regenerate connective tissue.
Citrus fruits are typically the first source of Vitamin C that come to mind, but make sure to add bell peppers, broccoli, brussels sprouts, cauliflower, cabbage, spinach and all leafy greens to the list.
Highlighting a few -- first our beloved bell peppers; this vegetable provides lots of antioxidants, vitamins, and nutrients, but are specifically rich in Vitamin C. Just one red bell-pepper contains nearly 170% of the recommended daily intake of Vitamin C, and can be incorporated into any meal. I’d suggest adding them to an omelette with spinach, tomatoes, and goat cheese, or dipping in hummus for an easy and healthy snack. I’d also recommend the fajita shrimp and chicken sheet-pan meal we made last night; simply cook shrimp, chicken, red onion, and red and yellow bell peppers with fajita seasoning, and serve in lettuce wraps with cauliflower rice, cilantro, and avocado. (from the Whole30 cookbook, similar recipe here https://tastythin.com/shrimp-sheet-pan-fajitas-paleo-whole30/)
Another rock star is raw broccoli; provides 135% of the RDI of Vitamin C, and when steamed or cooked, a half-cup serving still contains 84% of the reference daily intake. Steamed broccoli (I personally think it tastes best when cooked in a bamboo steamer) goes well with this citrus-ginger marinated salmon recipe (https://www.mealgarden.com/plan/recipe/203652/), or stores in the fridge as an easy addition to a bowl with greens, quinoa, sweet potato, edamame and/or chicken, cashews, and dressing of your choice.
Citrus fruits are great sources of Vitamin C. One medium-sized orange provides 78% of the recommended daily value, and half a grapefruit provides more than half the RDI. I try to eat half a grapefruit before breakfast each day, and I find it helps my digestion and I personally love the taste. Also, especially on warmer days, try this salad for a light lunch or side dish: arugula, baby kale, blood orange and grapefruit slices, pistachios, fennel, avocado, hemp seeds, and dress with a mixture of olive oil, lemon, champagne vinegar, and a dribble of honey.
Function Like a Well-Oiled Machine
/Boosting your immune system is a hot topic these days, and for good reason. It needs to be top of mind each and every day, especially given coronavirus. The current pandemic is a solid reminder that nothing is more important than our individual health --with a focus on building up our immunities. By concentrating on your immune system, I have no doubt it will provide you with the ability to fight off infection, but also give your body the ability to recover quickly and effectively if/when any kind of illness sets in. The best fight against any ailment is a strong, well-functioning immune system, period.
Malnutrition is the leading cause of immune deficiency. When most of us hear the word malnutrition, we think of this as a problem in developing countries, actually it is a major problem right here in the U.S. Many Americans depend on processed and refined foods, and therefore that leads to obesity, which are all major, contributing factors to malnutrition. Two facts I want to share:
FACT #1: 40% of Americans do not get the daily recommended dietary intake of fruits and vegetables.
FACT #2: The daily recommended amount of fruits and vegetables is the minimum in order to get the critical nutrients for the immune system to work properly. (Scary, right?!)
We need our immune system working like a well-oiled machine to fight off new viruses that may sneak into our bodies. A healthy lifestyle will only fight off those awful viruses. Good nutrition, exercise, sleep, community/relationships and minimizing stress will only benefit you in the long run.
There’s a lot there but today I am focusing on consumption, and what you put into your body every day. Let’s talk about a plant-based diet daily (no, not specifically vegetarian or vegan!), just lots of fruits and vegetables. Nutrients work like a team – you need all your players on the field – meaning, you need one to absorb another and so on, and so on. It’s also important to find quality food (e.g. local, organic, etc.) and a variety of different plants, the colors of the rainbow, to confirm you’re getting all the necessary nutrients day in and day out.
But, as we all know, challenges lie ahead. During this current crisis, getting to the store to fill the fridge with fresh vegetables is not always an option. So do your best in planning ahead, but also consider purchasing vegetables that tend to have a longer shelf-life (many are included on my list below).
IMMUNE BOOSTERS -- to name a few!
Vitamin C – citrus fruits, broccoli, bell peppers
Vitamin D – sunlight, mushrooms, fatty fish and eggs
Zinc – oysters, beef, crab and lobster
Probiotics – kimchi, miso, yogurt and kombucha
Selenium – brazil nut (eat 2 a day!) and fatty fish
Vitamin A –sweet potatoes, carrots, bell peppers – all yellow & orange fruits & veggies
Vitamin E – leafy greens, nuts & seeds, avocado
Black Elderberry – supplement/liquid
Another way to confirm you are getting all the needed vitamins and minerals is by taking the above list in supplement form. For as long as my family can remember, our morning routine is to take a handful of goodness to start each day. Recently there has been a lot of talk in the media about what vitamins are good and what to stay away from during the coronavirus outbreak. The recent research I’ve done shows the benefits of all the vitamins and minerals listed above – especially when getting them from food. With supplements, make sure you are taking the ones with the most potent bioavailability. But, please always consult with your doctor before incorporating any new vitamin, herb, or medication.
Message me with questions, I would love to help guide you.
My Community
/By Lily Frontero, Junior at UConn
I’ve always thought of my health and wellness being pretty simple- putting colorful foods into my body and staying active. With this mindset, I am energetic and happy which is my primary goal. This all changed when I returned four weeks ago from my study abroad experience in Perugia, Italy. While I was there, I realized I was missing a third part of health and well being- community.
To access my apartment in Perugia, I had to walk down an alley that had shops positioned from left to right in a zig-zag formation. At the top of the hill was the tea shop, then the pizza bakery, followed by “the vegetable guy,” the butcher, and lastly the wine and olive oil shop. Every morning walking up that alley to get to school, I watched the shop owners catch up about their night before, or simply laugh about something together. It became clear to me, they were all like family.
After my first day of classes, I went to “the vegetable guy,” and was very excited to learn he spoke English. I asked him if I would have trouble eating at a specific restaurant that night because I had a cow’s milk allergy. He assured me I wouldn’t have trouble. The next day I came down with a virus so I stayed in for a few days, but when I felt better, I went back to the “vegetable guy’s” store. When I walked in, he asked if I had been feeling better because one of my roommates had told him that I had been sick. It occurred to me that not only did he care about my well being after only being in his shop once, I did not even know his name yet. So I asked for his name and apologized for not knowing already. When I paid for my vegetables, he said his name was Alessandro.
The next day, my roommate and I went to the fish market to pick up salmon. On our way back to the apartment, we stopped in to get vegetables from Alessandro and as we entered the shop, he was popping open a bottle of prosecco. In a semi circle surrounding him, was every shop owner from our alley singing and cheering. While Alessandro was pouring his prosecco, he noticed my friend and I trying to not disturb his celebration and invited us to join the party. He offered everyone a piece of cake, except for me. He remembered my allergy and said “no cow’s milk for you,” while laughing. I’m still shocked when I think of how Alessandro, after only meeting me once, remembered my allergy, and so kindly made an effort to show me he cared. The butcher raised his glass for a happy birthday toast. As my friend and I raised our glasses to join and said “cin, cin!” with all the shop owners, my friend and I knew we were a part of something special.
The following week, I asked Alessandro how his birthday was, and he exclaimed “ha! I’m still drunk!” As I laughed, he told me to go look in the refrigerated glass case. He said, “All of those yogurts in there are goat’s milk with fruit and I thought you would like the cheese on the top shelf. They are all sheep’s milk.” I was overcome by his thoughtfulness. Alessandro, barely knowing me, knew when I was sick, remembered my allergy, and took time to order foods he knew I could enjoy. I grabbed cheese, yogurts, and a head of broccoli. As I went up to pay, I was amazed that even though he knew I would only be in Perugia temporarily, he cared for me as if I would live there and be one of his customers my whole life.
Due to the coronavirus outbreak, I had to come home from Perugia early. I was sad to be pulled out of the community I had been so thoughtfully welcomed into. Although my time there was technically cut short, it wasn’t too short to know that community is my third pillar of health and well being. When I arrived home and my parents put me in self-quarantine, I understood the importance now more than ever to stay healthy. Before going to Italy, I would’ve thought that staying healthy only meant eating well and staying active. I know now I need to create community even if it currently means simply waving to someone during my daily walks. I never wanted to travel outside Perugia when I was there because I loved my community. Similarly, quarantining with my family gives me the same feeling of gratitude. I have always been thankful for my community at home and appreciated how special mine was, but it wasn’t until now that I ever thought of my community as part of my overall health and wellness.
Super Star ACV
/There are a couple of products in this world that sit at the top of the totem pole for me, one is apple cider vinegar (ACV) . Remember how the father in ‘My Big Fat Greek Wedding” used Windex as the cure all – well my Windex is ACV. As far as I’m concerned, there’s not much this magic liquid can’t do! It is the perfect goto product for almost any need, whether it be for your skin and/or hair, managing blood sugar levels, aiding in digestion, or for keeping your home spic & span, Apple Cider Vinegar can do it all.
Why is ACV so fantastic? First and foremost, it is a completely natural product. The process of making ACV goes like this: apple juice (from real apples of course!) is fermented to hard apple cider, which is fermented a second time to apple cider vinegar. You may be saying to yourself, ‘I have heard fermented foods are good for me, but I’m not sure why?’ A fermented food is a food that has had its carbohydrates and sugars turned into alcohol or beneficial acids. Fermented foods, just like living foods, have living enzymes that your body needs for proper digestion, which ensures that your body makes full use of the food you consume.
Below are the many ways that ACV can be added to your everyday!
HAIR:
Use ACV as a rinse in your hair after shampooing to add a healthy body and shine! Mix a tablespoon or two in a glass of water and pour over your head at the end of your shower or bath. Make sure to rinse out well!
FACE:
ACV can assist in regulating the pH in your skin. It is important that we balance the pH in our skin because the pores of our skin are made up of a combination of oil and sweat glands which help to keep your skin healthy and elastic. Making sure the skin’s pH is in a healthy range will ensure even greater health for your skin.
Dilute 1 tbsp of ACV with a glass of water and use it as a toner on your skin after washing your face at night. Also, apply in the morning before putting your daily moisturizer on and try dabbing a little on any dark spots and let it soak overnight!
DIABETES AND WEIGHT LOSS:
ACV lowers glucose levels, which can be helpful for someone that has diabetes. It is also known to make you feel full for a longer period of time-- so it could aid in weight loss.
PROMOTES ALKALINITY:
Even though ACV tastes acidic, it actually promotes alkalinity in your body. When bodies are in an alkaline state, we are able to fight off major diseases more effectively. Studies have actually shown that cancer cannot live in an alkaline body.
CLEANING SPRAY:
Most household cleaning products are full of unwanted chemicals. Therefore, even if you do not realize it, you will end up ingesting the chemicals. For example, if it is on your countertop, your food is then exposed to the chemicals and subsequently ingested by you and your family. To prevent this, create your own cleaning spray! It’s as simple as this:
Pour ½ ACV and ½ water in a spray bottle and clean away! Your house will sparkle, smell fresh, and be chemical free!
SINUS AND ALLERGIES:
First of all, ACV does wonders for your immune system. Since it is rich in natural minerals, vitamins, and enzymes, apple cider vinegar is a detox-wonder. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively as well as aid in stimulating circulation and help detoxification in the liver. In addition, it also breaks up mucus throughout the body and cleanses the lymph nodes to allow for better lymph circulation. A healthy lymphatic system results in the removal of toxins from the cells in your body, while improving your immune system.
So, when you are feeling under the weather or allergies have gotten the best sinuses, dilute 2 tablespoons of ACV in a glass of water or hot tea, and enjoy!
SUNBURN RELIEF:
Of course it is best to avoid too much sun exposure and a sunburn, but when it happens, dilute some ACV in water and pat the solution on your sunburn, or pour a cup into a cool bath!
Believe it or not, I have other uses for Apple Cider Vinegar, but I think these will keep you busy for a bit! Have a happy & healthy day!
Real Food
/The most powerful medicine of all time is food. REAL FOOD. Food that grows from the earth or has a mother. Let me clarify, food that grows in clean soil and is born from a mother that has not been treated, sprayed, and/or fed harmful chemicals and pesticides that enhances or speeds up growth. It’s obviously not possible to control the quality of all food you consume, but my rule of thumb is to control what you can, when you can!
Those individuals who suffer from illnesses such as: acid reflux, acne, IBS, arthritis, depression, anxiety, migraines, insomnia and many others, may significantly improve their conditions or reverse their illnesses or diseases entirely by simply eating the food that we are actually all meant to consume, REAL FOOD.
Learning to read labels and to understand what foods are highly processed and best to avoid is key. Also, reminding yourself that you are truly the best doctor in the room. Our bodies communicate with us all of the time, all we have to do is listen. Instead of listening to our bodies, we do this instead. We go to the doctor’s office. Americans have been trained over the past few decades to go to a doctor and let them tell us what is wrong. After explaining our ailments or symptoms, the doctor prescribes pills. That is because they focus on the specific ailments/symptoms that brought you to the doctor’s office in the first place, not the body as a whole. I am not claiming that prescription medicine in never necessary, of course there is a need with certain illnesses or conditions, but the fact is that the United States consumes 75% of the world’s prescription drugs and we make up only 5% of the worlds population... :(
Our bodies are amazing machines, but we must fuel our engines properly.
I am not a doctor and have never personally taken anyone off of medications. But, over the years, I have experienced many clients freeing themselves of medications that a doctor prescribed for lifetime. After small lifestyle changes, my clients (or their doctors) have stopped the meds when realizing that their disease/symptoms have been reversed by eating REAL FOOD and living a healthy lifestyle!
I often hear the comment, ‘Living healthy seems like a lot of work’ my response consistently is “I promise you, it is a lot more work to be sick”.
Self-care is awesome, YOU DESERVE IT!
Some of my favorite quotes to live by:
‘Take care of your body, it’s the only place you have to live in.’
‘Your health is your greatest wealth.’
‘If you don’t take care of your body, where will you live?’
Probiotics 101!
/As a health & wellness coach, one of the biggest frustrations I hear from clients is “there is so much information available! How do I weed through real facts and what is just another marketing push by a company focused on the bottom line? Supplements land at the very top of this list! Are supplements necessary? How do I find good quality supplements? Are supplements a waste of money? Which ones are most important for me to be taking?
Specifically probiotics are the biggest mystery of all!
What exactly is a probiotic?
Probiotics are credited with providing many health benefits connected with gut health and much much more! We could get very scientific here, but the quick answer is that probiotics help to increase the amount of healthy bacteria in your gut. They are responsible for everything from nutrient absorption to immune health. The key with probiotics is to make sure you are taking the right one to get the results you are seeking.
Probiotics can be consumed as a supplement, or you can focus on eating fermented foods. If using probiotics for specific needs, see below three strains and some of the conditions they are most helpful with;
Bifidobacterium - IBS, constipation, lung infections, ulcerative colitis, restoration of intestinal bacteria after chemotherapy
Lactobacillus - Reduces cholesterol and vaginal infections, promotes weight loss, prevents and reduces cold, flu, allergy and eczema symptoms, increases GABA (an inhibitory neurotransmitter that helps you feel relaxed)
Saccharomyces - GI support, diarrhea, aids in improving multiple ailments like lactose intolerance, acne, high cholesterol, fever blisters and canker sores. Also, helpful with IBS and Crohn’s disease.
Do probiotics need to be refrigerated?
Most do, but don’t disregard the ones you find on the shelf. This just means the company that manufacturers them uses a technology that allows the probiotic to stay alive at room temperature. The company includes freeze-dried organisms that comes in packaging that prevent moisture (blister packs) seeping in. But, make sure to consume the capsule immediately after removing from the individual packaging to ensure its high potency. You will find more options of high quality probiotics in the refrigerator section, so I tend to lean towards buying these.
How do I know if the probiotic I am purchasing is high quality?
Quality matters when buying any supplement, but especially when it comes to probiotics! Buy professional brands that practice ways of testing to confirm the bacteria in the probiotic will survive on the shelf and in your gut! Just as you check the label on foods, make sure you check the labels of your supplements. Many times you will find unwanted binders and fillers (such as; lactose, cornstarch, etc.)
How do I know the correct dose to take?
When looking for a probiotic you want one that contains billions of organisms. A dose will range from 5 to 100 billion CFU’s. This measure is used to determine how potent it is - best to start low (30-50 billion) and work your way up! Also, make sure to look for a probiotic with multiple strains. But if you are taking one for a specific reason, make sure that the one you chose is high in that strain.
High quality supplements can be extremely effective, but it is never a bad idea to include high probiotics foods into your everyday. Set a goal to squeeze at least one of the following foods in once a week; yogurt, kefir, miso, tempeh, sauerkraut, kombucha, natto, goats milk yogurt, kvass, raw cheese, apple cider vinegar, kimchi, salted gherkin pickles and brine cured olives. A few of these foods might be new to you — perfect reason to give it a GO! I am confident you will discover some new fav’s and start consuming daily!
Here’s to a healthy gut, healthy life!
Buy Local! Buy in Season!
/While in Bermuda, I stumbled upon this gorgeous crop of tomatoes. I stopped to speak to the farmers and learned how Bermuda does not officially claim foods to be ‘organic,’ but how using pesticides is not even an option in their minds. When I asked if they spray the crops with chemicals, the farmer responded with “of course not, if we spray we might infect another farmers crops.” I was both shocked and amazed! Oh how I wish we could adopt this level of consideration in the US! Of course, I appreciate that Bermuda is a small country, and the food is kept to feed the locals, but this type of respect and awareness demonstrated by the Bermudian’s could bring positive change to the health of American grown foods!
How can we bring this healthy practice into our lives? Buy local!
Why is local produce better for your health? Here’s why:
Local foods, for the most part, retain more nutrients because they are allowed to ripen naturally. Foods that travel are often picked before being totally ripe and ready.
Local grown food is, for the most part, safer. To ripen, veggies and fruit are artificially ‘ripened’ using ethylene gas (no BUENO!).
Foods that are in season are proven to contain more nutrients than those out of season.
Local/small farms typically use less chemicals than the big industrialized farms. Many small farmers are not certified organic as the certification fees may be cost prohibitive, but you can be sure these crops are cleaner and more nutrient dense than the ones coming from the big guys!
Buying local, talking to the farmers creates a connection with our food. This gives us the opportunity to be aware and appreciate what we are fueling our bodies with. You are what you eat!
Fresh food tastes better when it is picked and consumed at it’s peak of freshness! What tastes better than a ripe tomato picked off the vine or biting into an apple plucked directly from the tree?
Just saying… it is also amazing to support your local economy!
I encourage everyone to visit your local farmers market or join a local co-op! There is no better way to support your health and your community!
Raise a glass to your health!
/We have it with dinner. It's our go-to for celebrations or after a long day. We love its aroma and different flavors and say things like "Fruity, Earthy" or "Bouquet, Structure." Different styles define who we are. It is our favorite gift when we want to bring something special. Yes, we are talking about wine. Wine is as diverse and unique as each of us. Face it, wine is the center of happiness. It relaxes our minds and in moderation can contribute to your physical health. But how exactly and with all of the health benefits can some ingredients actually be harmful?
New studies about the health benefits of wine from decreased mortality rates to attacking cancer cells are pretty impressive. However, over-consumption, sugar, and additives can make this divine elixir anything but healthy.
Before we dive into all of the benefits lets, look at what we don't want in our wine and why.
Wine is a tricky business because when it comes to their growth cycle, grapes tend to march to the beat of their own drum. Their natural flavor, color, and growing cycle are driven by nature. To capture sameness and establish predictability, producers rely on synthetic pesticides, GMOs, chemical additives like Copper Sulfate, Ammonium phosphate, Ferrocyanide, added sugar and large amount of sulfates (Sulfites are naturally occurring antioxidant and antibacterial compounds in grapes and are utilized to protect the wine from oxygen until it reaches your glass.) which yields a product that tastes the same, bottle after bottle, year after year. Pesticides, chemical additives, and sweetener also make it possible to maximize yields and hide flaws that may exist in those bottles, like bacteria and other unpleasant elements. Unfortunately, this processed wine chemically-altered wine is completely unnatural, and you can taste it. Some of these additives have been linked to side effects ranging from nausea and respiratory issues to more severe problems that can affect the liver and kidneys. Ever wake up with a bad headache when you have had only one glass? It was probably the additives. (up-to 300 chemical additives imbued in almost all mass-produced wine. Yeah. 300. Crazy, right?) To make matters worse wine labels do not list their ingredients, so we are left with little to no information on what exactly is in our wine.
Now that you know the bad let's get at the good part. Wine contains Resveratrol which is a polyphenic bioflavonoid antioxidant that fights off free radicals that cause health problems such as cancer and can rejuvenate aging cells. It also protects the heart by keeping blood vessels flexible and reduce the risk of unwanted clotting. Resveratrol has been shown to hamper the formation of beta-amyloid protein, a key ingredient in the plaque found in the brains of people with Alzheimer’s. It also boosts the immune system. The antioxidants are believed to fight infection and protect cells against the effects of free radicals, which may play a role in viruses and disease. Wine can lower your cholesterol due to the high-fiber in certain grapes as well as reducing stress.
What to look for? The best option is to opt for a more natural clean wine. One without all of the added stuff, so you get an altogether better-tasting wine experience for everyone. Be careful because not all organics are alike. Look for companies that are transparent, not mass produced and are low in sulfates.
We love Scout & Cellar for this reason. Because of the slow-crafted, intentional way Scout & Cellar wines are made, they require minimal sulfur additions to remain stable. Most have less than 50ppm, all must have less than 100ppm. As a point of reference, the FDA allows up to 350ppm. Remember that headache?
What does clean-crafted mean? The short answer: wines that are grown naturally—without the use of synthetic pesticides—and bottled consciously—without added sugars or non-organic chemicals to modify texture, flavor, color or aroma. The result is a wine that is natural, delicious and provides an all-around better wine experience —just like nature intended!
And because they are not a mass produced brand you get unique one-of-a-kind (sometimes limited) wines that cannot be purchased at stores. You just contact your consultant for a one-on-one experience to learn about specials and different selections or go online and have it shipped directly to you. You choose how much, what and when. Or let them do all of the work with their easy to join the wine club. You pick the number of bottles you’d like to receive, as well as how often you’d like to receive them (monthly, bi-monthly or quarterly), and they take care of everything else.
Scout & Cellar rely on nature and not chemicals. Discovering the world’s most delicious clean-crafted wine is not just a taste experience it's a lifestyle. Because everyone deserves to live cleaner, healthier, and better.
Click the link on my home page to learn more about Scout & Cellar, order your clean-crafted wine and how to become a consultant!
By Julie Chicos
Executive Consultant, Scout & Cellar
Founder, Live Healthy-Be Beautiful
Heart Healthy
/On this last day of February, I want to take a moment to acknowledge the concept of being “heart healthy” that’s been thrown around for the past 28 days. I do love that we highlight this important way of living, but my hope is that we all continue to live “heart healthy” all year long!
It goes without saying that this one organ is pretty stinkin’ important. Of course, it’s critical to care for the whole body, as all of our organs depend on one another to function effectively, but the heart deserves special attention and love. With small changes like replacing bad habits with healthier alternatives, your heart will thank you by improving your overall well-being! By taking care of this kind-of-a-big-deal organ and adopting a healthier lifestyle, you will reduce the risk of certain diseases, improve your mental health, boost energy, lose weight (if this is your goal), and much, much more.
The other day, I was with an old friend who has recently lost a significant amount of weight. She did it the right way, slow and steady, which for the most part is the key to keeping weight off for good. After telling her how proud of her I am and complimenting how fabulous she looks, I asked: “Don’t you just feel so good?!” Her answer is what has become a major concern of mine recently, because I have heard it many times. She responded “You know, I actually didn’t feel that badly before - but yes, it’s nice to feel better in my clothes, etc.”
This response has had my brain reeling ever since. It reminded me that while many people don’t feel badly or unhealthy being overweight in the present moment, what’s to fear lies in the long term. As we all know, being overweight and living an inactive lifestyle creates the opposite effect of the benefits I mentioned above - among many other detriments. Please remember that we have been given one body to live in and it’s truly our job to take care of it. Our health is our wealth – for real! We are all working hard at our jobs, raising families, and caring for family/friends, and an unhealthy lifestyle only detracts from all this work. While life is totally unpredictable and we will never know what might come our way, by practicing educated and intentional self-care, you give your body it’s best shot!
Coco Chanel said it beautifully:
“Elegance is when the inside is as beautiful as the outside”
Happy heart healthy month always and forever!
Cayenne Peppers - The Power Behind the Heat
/SOME LIKE IT HOT! This fiery little guy might be mistaken for a skinny bell pepper or jalapeño, but don’t be fooled - cayenne pepper can hold its own! A popular spice used in many different cuisines, cayenne has also been used medicinally for thousands of years. Capsaicin is the active ingredient in cayenne peppers that provides its medicinal properties. Capsaicin is also responsible for how hot these amazing peppers are -- more Capsaicin = more heat!
Capsaicin increases your body’s heat production, leading you to burn more calories and in turn boosts your metabolism. Need I say more? Well, I will, because there is a lot more to share! Some more of Capsaicin’s fabulous benefits:
Increases blood flow stimulation and aids in reducing blood pressure
Inhibits growth for H-pylori (the bacteria that causes ulcers), helps the stomach defend against infections, increases digestive fluid production, and aids in delivering enzymes to the stomach
Helps with arthritis and carpal tunnel
Improves Psoriasis
Shows strong possibility of reducing risk of cancer
Cayenne pepper is such an easy spice and veggie to add to many of your favorite foods or recipes. Add to a salad, stirfry, eggs, homemade sweet potato fries, or homemade dressings.
Which Eggs to Buy
/Are you confused when standing before all the different choices of eggs at the grocery store? Which ones are the best to buy? What do all of the labels actually mean? If so, here’s the lowdown:
Cage Free: While yes, these birds aren’t in cages, they might be kept shoulder-to-shoulder in a barn. A cage-free label does not mean the hens ever go outside.
Free Range: Sometimes this means the same as cage-free. Certified Humane Free Range standards says free-range hens have access to two square feet of outdoor space, but do not measure how much time they actually spend outside.
Pasture Raised: This isn’t officially defined by the U.S. Department of Agriculture (USDA), but it usually means that the hens have access to more outdoor space than if they were simply “free range” or “cage free.” The birds are raised largely outdoors and may forage for their food.
Natural: There’s most likely nothing very “natural” about these eggs.
Fresh: Same as natural. The package will continue to say this long after the eggs are fresh.
No Pesticides: Pesticides weren’t used in farming the chicken feed. This does not reflect how the chickens are kept or treated.
No Antibiotics: This is actually one to pay attention to because it is important to human health. This term means that farmers used no antibiotics in the hens’ feed/water during growing periods or while they layed the eggs. In general, an extra dollar is rarely better spent than for antibiotic-free animal products.
If you have a farmer nearby or a friend who raises chickens, this is of course the best source. If you are purchasing from the store, your best bet is to choose organic. Organic eggs are required to come from chickens that are raised cage-free, fed an organic diet grown without pesticides, managed without antibiotics and hormones, and have seasonal access to the outdoors. But please beware, not all organic egg producers agree on the definition of “outdoor access.” If you are curious about if those eggs are truly organic, refer to Mr. Google and check out the company’s reputation and standards.
Wake Up Your Body with Morning Yoga!
/by Stephanie Lundgren (200-HR RYT)
Hello!
My name is Stephanie Lundgren and I am a 200-HR Registered Yoga Teacher. I’m so excited to tell you all about the benefits of starting a morning yoga practice and to give you a simple, all-level sequence to start your morning out right!
Why morning yoga?
Wake up your body and mind without caffeine
Open up your joints and activate your muscles for the day ahead
Center and clear your mind
Sustained energy throughout the day
Start your day with a positive outlook and a sense of achievement
Morning Sequence
1) Cat and Cow
Find some gentle movements in your spine.
Modifications: Place a blanket or pillow under any sensitive joints. If you are dealing with wrist pain, feel free to come to your elbows.
Transitioning between these two poses helps relieve any back pain and stiffness. Starting out with this sequence also allows you to begin to connect with the breath and ground into your body.
Begin by coming to all fours with hips over knees and shoulders over wrists. As you inhale, drop the belly and lift the tailbone, pulling the chest through the upper arms. As you lift your gaze, make sure not to crane your head back.
As you exhale, round the spine, press away from the floor, lift the space between the shoulders toward the ceiling, drop the tailbone and release the head toward the ground.
Repeat this motion with your inhales and exhales for about ten breaths.
2) Downward Facing Dog (Adho Mukkah Svanasana)
Wake up the back of your legs and stretch the entire length of your spine with downward facing dog.
Modifications: Bend the knees deeply if there is any pain in the low back. If you are dealing with pain in your shoulders or wrists, coming to a child’s pose (hips over ankles, forehead to the floor with your hands stretched out in front of you) can achieve the same amount of lengthening of the spine.
A common misconception of this pose is that the goal is to straighten your legs and get your heels to the ground. In fact, it’s highly recommended to have a slight bend in the knees to encourage more lengthening of the spine.
From all fours, walk your hands forward about 6 inches. Begin by pressing through the hands and bringing the tailbone back toward your heels, creating a straight line from your hands to your hips. Once you’ve found length here, begin to raise your hips, bringing your heels toward the ground without compromising the length in your low back. Release the back of your neck to bring your ears in line with your upper arms.
Hold this pose for 10 deep breaths.
3) Plank (Kumbhakasana)
Engage your core and bring some energy into your body!
Modifications: This pose can be done from either your hands or elbows and with your knees raised or lowered depending on your needs.
Coming from downward facing dog, stack your shoulders directly over wrists, creating a straight line from shoulders to heels. You may need to adjust your feet further from or closer to your hands. As you press through all points of your hands, lift the space between your shoulder blades to the ceiling. Make sure to keep your tailbone tucked in and your frontal hip bones drawing in toward your bottom ribs. As you press back through your heels, draw forward through your chest and the top of your head. Make sure to keep the head in a neutral position as not to create stress in the neck. At any point you are more than welcome to drop your knees, but be sure to keep drawing your frontal hip bones and lower ribs together to keep your core engaged!
Hold for 1 minute or 10-15 deep breaths.
4) Lunges (Anjaneyasana)
Open up the hip flexors, a tight spot for those who spend a lot of time sitting down.
Modifications: Place a blanket or pillow under your knee if you are feeling any discomfort. This pose can be as intense or easeful as you’d like, depending on how deeply you move into the pose.
Coming from all fours, place your foot in between your hands and bring your torso to upright. Before going straight into the stretch take a moment with your hands on your hips to tuck your tailbone more toward the ground. This will likely already bring the stretch into your hip flexor. Now, begin to press your hips forward adjusting the front foot so that your knee does not go passed your ankle. Switch sides.
*to add an extra stretch here, extend the arm (matching the side of the back leg) up and overhead to stretch the entire side of the body*
Hold each side for 5 deep breaths.
5) Wide-Legged Forward Fold (Uttanasana)
Reverse blood flow towards your head, release tension in your neck, and bring more length to your hamstrings.
Modifications: bend the knees deeply if there is any pain in your low back. If there is pain in your hamstrings, ease off the intensity of the stretch by bringing your hands to your knees.
Coming to a wide stance (feet about shoulder-width apart) at the top of your mat, slowly roll forward into a forward fold with a deep bend in your knees. Either holding opposite elbows or clasping your hands behind the back of your head, release the muscles in the back of your neck. Maybe find some movement here, swaying side to side or shaking your head yes and no.
Hold for 10 deep breaths.
6) Warrior II (Virabhadrasana II)
Start your day feeling like a warrior!
Modifications: Find a wider stance (left to right) for better balance and for wider hips. If there is pain in the shoulders, bring your hands to your hips instead keeping the rotation of the shoulders.
Step one foot back so that your feet are about as wide as arm span. If comfortable, your front heel should bisect the inside arch of your back foot (if not, take a wider stance as stated above). Drop your back heel back slightly so that your foot is at a 15 to 20 degree angle. Bend into the front knee so your knee is over your ankle (never passed it!). Continue to ground down through the outer edge of the back foot. Draw your back hip forward as you open up the shoulders to the side, stacking shoulders over hips. Extend arms out energetically in opposite directions, in line with your shoulders (otherwise, take the modification stated above). Grow tall through the top of your head. Switch sides.
Hold for 5 deep breaths on either side.
7) Gentle Hip Opener
Open up those hips!
Modifications: If this stretch is too intense, place blankets or pillows under the knees to prop them up. If staying upright is enough of a stretch, please stay here.
There are a few different options here. You can either come to a cross-legged position, to cobbler's pose with the bottoms of your feet coming to touch in front of you, or bring your shins to parallel with one in front of the other. As I mentioned, staying upright may be enough of a stretch, if not, begin to lean forward toward your shins. If there is any pain in your low back or knees, be sure to back off the stretch. Make sure to switch the way your legs are crossed if you’re not doing cobblers pose, bringing the other shin in front, or on top of the other.
If doing cobbler’s pose, hold for 10 breaths. Otherwise, hold for five breaths on each side.
8) Bridge Pose (Setu Bandha Sarvangasana)
Open the hamstrings, reverse blood flow and find strength and space in the back.
Modifications: Bring a block below your sacrum (the spot between your lower back and the top of your butt) at whichever height is most comfortable to you.
From your back, plant your feet on the mat just below your sit bones about hip-width apart. place your arms straight by your sides. Pressing your feet and hands into the ground, begin to lift the hips. Lift the chest and draw the chin away from the chest, lengthening the back of your neck. Place a block under the sacrum if there is any discomfort in the low back.
Hold for 10 breaths.
9) Spinal Twists
Find mobility throughout the entire length of your spine.
Modifications: Place a blanket or pillow under your knees to prop them up if the stretch is too intense.
From your back, draw your knees into the chest and drop them to one side. Place your arms in a T position and bring your gaze in the opposite direction of the knees, bringing the twist into your neck as well (only if this is comfortable for you). Keep the shoulders planted on the ground.
Hold for 5 breaths each side.
10) Reclined Bound Angle Pose (Supta Baddha Konasana)
Reconnect with your breath and find a sense of grounding before heading out into the day ahead.
Modifications: Place blocks, blankets, or pillows under the knees if this becomes too intense.
Plant your feet on the ground, let your knees splay out too the side bringing the bottoms of your feet to touch. Place one hand on your heart and one on your belly.
Hold for 10 breaths, feeling the chest and belly rise and fall with each breath.
We’d love to hear from you if you try this sequence out!
Winter Blues
/
Seasonal Affective Disorder (SAD) is real and far more common than most of us realize. The other day a friend verified just how real it is when she stated “SAD, of course it’s real, how could it be possible for anyone NOT to have it when you live in places that get hit hard with cold winters?!” During the months when we are given warmer temps and sunshine, we are able to soak in so much of what nature has to offer, and then, what feels like overnight, it’s cold, it’s dark, and our shoulders are locked in a tense and hunched position when battling what feels like the frozen tundra. Yes, SAD is real, legit, bona fide, it no doubt exists. So, I am a big believer in facing things head on, owning it and taking action to get the most positive results out of any situation.
Below I have some simple steps to face the winter blues head on. But also know that there is never any shame in reaching out for help. When we keep things bottled up inside, most times the negative thoughts become more overwhelming and scarier than ever! Reach out to family, friends or professionals for support. Sending lots of love and positive moods your way ❤️
Get Outside
This may be the last thing you want to do, but a little fresh air and sunshine always seems to do the trick. Bundle up and go take your dog for a walk, meet up with a friend or take a mindful walk by yourself. It’s so crucial to get every ounce of vitamin D that you can with these shortened days! For those of you who are avid skiers, snowshoers, or any outdoor winter activity; the fresh air and social aspects of these sports are a huge bonus to warding off SAD.
2. Exercise
Warm yourself up from the inside out! Get your blood-flowing, create a more clear mindset, and raise your heart rate and mood. Try a workout class with a friend, some hot yoga, or get some fresh air with a run outside! Choose a way to move your body that brings you joy and leaves you feeling stronger and more energized.
3. Socialize
Make plans with friends to meet for coffee, go for a walk (and hit the first three points all at once!), or even just talk over the phone. Having someone to talk to and/or hold you accountable makes getting through these frigid days and getting done the items on your to-do-list far easier. Also, having something to look forward to might just keep you going throughout the week.
4. Eat Well
Eating colorful, whole foods with lots of vitamins and minerals will not only lift your mood by providing the nutrients your brain and body need to function well, but also by adding a little color to your day. There’s something about a meal filled with all the colors of the rainbow that instantly makes me feel better. Make sure to include foods rich in selenium, omega-3 fatty acids, the amino acid tryptophan, vitamin B-12 and D, and complex carbohydrates. Some of these foods include: lean protein, flax seeds, eggs, nutritional yeast, almonds, walnuts, leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, black-eyed peas, and soybeans and many more!
(Keep an eye out for a blog on the benefits of eating all the colors of the rainbow coming soon!)
5. Take your supplements
You may have heard that you should take a vitamin D supplement especially during the winter when there is less daylight. But something you may not have heard is that you should be taking this along with a vitamin K supplement. Vitamin D cannot be readily absorbed into the bloodstream without vitamin K. My favorite way to get these nutrients is in this super convenient (flavorless) dropper. Just four to five drops a day and you get all the vitamin D and K you need at the perfect ratio.
Vitamin B (and more specifically, vitamin B-12) is another important supplement that aids brain function. Having a high quality multivitamin that contains vitamin B-12 or a Vitamin B Complex supplement are the best ways to get the amount that you need. As I mentioned before, there are some foods that contain vitamin B-12, but most people are still deficient because they contain relatively low amounts.
6. Stick to a schedule
Going to sleep and waking up at roughly the same time every day is another way to fight symptoms of seasonal depression. Creating a consistent schedule and getting 6-8 hours of sleep every day will allow your body to get used to a pattern it can rely on. Sleeping too much or too little and at unusual times can lead to lethargy and lack of motivation. When it’s dark by 4:30, it’s easy to just go right home, get into comfy clothes, and not want to do anything for the rest of the day. If you do this, you may notice that you’re more tired a lot earlier in the day. This is likely because you’re sending messages to your body that it’s time to start winding down for bed. I suggest creating an evening routine for when you do want to start sending those messages and not starting this until about an hour before going to sleep. Turn off electronic devices, turn down the lights, light some candles, read a book, do something that tells your body it’s time to go to bed.
7. Seek professional help
If you feel that what you are dealing with is something you can not tackle on your own, there is never any shame in reaching out for professional help. Having a friend or family member who you feel comfortable talking to is so great, but sometimes speaking with a doctor or therapist might give you more constructive and concrete ways to approach things.
If you are struggling with SAD, just know you have company. Let’s take these winter blues head on and work through the tough times together. Last year, I heard a talk by a well-known psychologist and he said something that has continued to stick. He said, “One of the best things you can say to someone going through a tough time is ‘I know how it feels to be down’ or ‘I know how it feels to….’ whatever it is, whatever any one is going through, we have all had our struggles in life and one way or another and it always helps to know you are not alone.
