Quick Bits for a Healthy Lifestyle

Hormone therapy, also known as hormone replacement therapy (HRT), is a medical treatment that involves the administration of hormones to address imbalances or deficiencies in the body.

Quick Bits

Three of the top factors that impact sleep and what to do about them…..

Waking up & feeling tired is a sign that you’re either not getting enough sleep, or you aren’t getting enough QUALITY sleep.
Here are some possible reasons:

Drinking alcohol in the evening

I see this all the time — patients are in the habit of drinking to either relax or socialize in the evenings and unfortunately, drinking severely impacts your brain’s ability to get deep sleep and often leads to waking up earlier (ever noticed that?).

Tips:

Try limiting your alcohol for 2 weeks….take note of your energy levels along the way.

High perceived stress during your daytime hours

Your body doesn’t know the difference between a work deadline and being in actual physical danger. When you have spent the day in fight or flight mode, your brain can begin to signal for more of the stress hormone, cortisol to be in circulation even while you sleep (with one eye open).

Tips:

Notice stressful moments in your day and commit to taking a pause for 2 minutes. Take deep breaths, be present, and remind your brain that you are safe.

Snoring

This is more than an annoyance to your sleeping partner. It can be a sign of sleep apnea – a condition where you stop breathing and/or have a barrier to getting enough oxygen as you breath in sleep. This has a huge impact on your brain and cardiovascular health.

Tips:

Having a sleep study done can give you answers. If this is present, wearing a device to sleep can make all the difference in how you feel waking up every morning.

This is not an extensive list, but a place to start exploring.

These tips are what help me and my patients really move the needle…..

Start Small

Think little steps that align with your goals. Let go of the “all or nothing” approach. Take short walks, practice mindfulness for 5 minutes. These small habits lay the foundation for lasting change.

Consistency Over Intensity

Consistency is the key to success. Develop habits that you can integrate seamlessly into your routine. Stacking habits is one way to do this slowly.

Build a Support System

Share your journey with friends, family, or a supportive community who you can navigate challenges with. A strong support system makes any journey more enjoyable and achievable!

Nutrition

Focus on wholesome, nourishing foods that fuel your body. Small changes in your diet, like incorporating more vegetables or staying hydrated, can have a profound impact on your health.

Move with Purpose

Physical activity doesn’t have to be a daunting task. Find activities you enjoy, whether it’s dancing, hiking, or simply taking the stairs. Make movement a fun part of your routine.

Reflect and Adjust

Regularly assess your habits and progress. Reflect on what’s working and adjust as needed throughout the year. Make choices that are aligned with what you really want for yourself.

The power of consistency, small steps, and the commitment to your health.

8 spices to boost your immune system…..

Several spices are known for their potential immune-boosting properties, of course using a supplement will often have a higher concentration of these, but adding to foods regularly helps!

Here are some of the best spices to help with immune support because they offer:

  • Anti-inflammatory effects
  • Antioxidant effects
  • And antimicrobial effects.

Turmeric

The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties. It may help modulate the immune system and support overall immune function.

Ginger

Ginger contains gingerol, a bioactive compound with anti-inflammatory and antioxidant effects. It has been studied for its potential to enhance immune responses and reduce inflammation.

Paprika

Paprika, made from dried and ground peppers, contains capsaicin which may have immunomodulatory effects by promoting anti-inflammatory responses and influencing immune cell activity.

Cinnamon

The key components in cinnamon, such as cinnamaldehyde and other polyphenols, have been studied for their ability to combat oxidative stress and reduce inflammation.

Cayenne Pepper

Capsaicin, the active component in cayenne pepper, has been associated with anti-inflammatory effects. While its direct impact on the immune system is an area of ongoing research, its potential to reduce inflammation may indirectly support immune function.

Saffron

Saffron contains various bioactive compounds that have been studied for their positive effects on cellular processes that are relevant to immune function.

Black Pepper

Piperine, a compound found in black pepper, has been shown to have antioxidant and anti-inflammatory properties. It may also enhance the bioavailability of certain nutrients (like turmeric) potentially supporting overall health and immune function.

Juniper berries

They contain antioxidants and have been traditionally associated with various immune-boosting health benefits.

Sometimes stress is sneaky…..

Negative thoughts.

Many people are unaware that their thoughts can contribute greatly to stress. In fact, negative thoughts have been linked to:

  • Anxiety
  • High blood pressure
  • And heart disease.

Microstressors

Did you know that stress can be cumulative? This means that the little stresses in your everyday life add up.
Examples of microstressors include:

  • Getting cut off in traffic
  • Monotonous work
  • Screaming toddlers/teenagers

Unhealthy habits

Your lifestyle plays key roles in chronic stress. It’s important to slow down, and set aside some time for yourself everyday.
Unhealthy habits that contribute to stress include:

  • Processed foods
  • Excessive alcohol
  • And lack of sleep.

Physical stress

This can be anything from sitting with poor posture, to autoimmune disease- both of which put a strain on the body that can be just as damaging as an injury. Other forms of physical stress are:

  • Poor gut health
  • Recent bacterial/viral infections

Environmental stress

Your environment can affect your mental and physical health. Loud noises, for example, can cause anxiety, while dark and cold settings can make you feel unmotivated. Environmental stress can also come in the form of:

  • Air and water impurities
  • Radiation
  • And toxins from pesticides or plastics.

Major life changes.

Change is an inevitable part of life.
Some changes, however, really impact our mental health.
Stress can take its toll on the body from something as simple as moving house, to something bigger such as:

  • The death of a loved one
  • Divorce
  • Or having a baby.Sometimes you have little control over what stresses life throws at you. However, you CAN learn to handle unavoidable stress in healthier ways.
 

Feel like your body is stuck in constant overdrive from stress?

Sign up for a strategy call and learn how you can start addressing your personal barriers.

Feeling the need for some detox?

Support your liver with these 7 powerful supplements:

Silymarin (Milk Thistle Extract)

Silymarin is a flavonoid complex derived from the milk thistle plant. Studies suggest that silymarin may have antioxidant and anti-inflammatory effects, potentially protecting liver cells from damage.

N-Acetylcysteine (NAC

(NAC) supports liver health by serving as a precursor to glutathione, a crucial antioxidant involved in detoxification processes and protection against oxidative stress.

Curcumin

Curcumin is the active compound in turmeric. Studies have shown that curcumin may have protective effects on the liver by modulating inflammatory pathways.

Omega-3 Fatty Acids

Omega-3 fatty acids support liver health by reducing inflammation, improving lipid metabolism, and potentially preventing liver diseases through their anti-inflammatory and antioxidant properties.
*Fish oil, flaxseed and walnuts are some of my favorite sources of omega-3s!

Vitamin E

Vitamin E is an antioxidant that plays a role in protecting cell membranes from oxidative damage…including liver cells.

Vitamin D

Vitamin D is involved in various metabolic processes, and its deficiency has been associated with liver diseases.

Alpha-Lipoic Acid (ALA)

ALA is a powerful antioxidant that may help regenerate other antioxidants, such as glutathione. ALA help to protect the liver from oxidative damage.

Need guidance on detox for yourself? Contact us today to get started!