Mark Hyman, MD’s Post

*Food: natural whole plant foods, anything with added salt oil and sugar is an overly processed ‘unreal’ food *Sleep: quietly reading w/lights low before bedtime, blackout curtains, eye pillows, ear plugs, temperature control and sleep hygiene & time-offline *Exercise: stretching, stabilizing & strengthening quickly (kriya), flowing (vinyasa) & holding isometrically (asana) *Stress-management: Self-care (see above & below) *Hot & cold Tx: sauna, steam room, hot springs, sunbathe wearing sunscreen, hot tub, hot shower & or sweat as well as cool pool, bath, shower, walk in the rain, play in the snow & or shiver

For the a good start of this week# a few tips#

Here’s why you should consider incorporating these into your daily life as well… Eat real food Nutrient-dense food that gives your body all the protein, fat, fiber, vitamins, minerals, and phytonutrients it needs. And focus on eating many non-starchy vegetables because they contain thousands of medicinal, life-extending phytonutrients. Get quality sleep Lack of sleep drives most of the hallmarks of aging, especially inflammation, mitochondrial damage, and altered hormonal and nutrient-sensing pathways. Aim for 8 hours of good quality sleep. You can improve your sleep by sticking to a sleep schedule, avoiding screens before bed, creating a dark and quiet space, and much more. Exercise Preserving, building, and optimizing muscle function are the keys to the fountain of youth. Try weight lifting, resistance bands, and body-weight exercises. Ideally, do three strength-training days each week to build and maintain your muscles and increase your mitochondria, which in turn will increase your energy, fat-burning, and longevity. On other days, I get outside for a hike or a bike ride or practice some yoga. Practice stress management Chronic stress increases the risk of chronic diseases. Try online guided meditations, regular yoga, writing down your deepest feelings, or talking to your close friends. Hot and cold therapy Hot and cold therapy improves cardiovascular fitness, heart rate variability, insulin sensitivity, cognitive health, and blood sugar and blood pressure levels. Any heat therapy works, including saunas, infrared saunas, steams, hot baths, hot springs, and even hot yoga! Finding a way— even just a hot bath—to regularly boost your temperature is an easy, cheap, and rejuvenating strategy to improve your health span and address the root causes of aging. I then love to follow up the hot therapy with cold therapy. I either fill up my tub with ice-cold water, take a cold plunge, or take a cold shower.

I completely agree with Mark Hyman's post on the five things he does every day to increase his longevity. Lately, I've been struggling to get to bed on time, and it's reminded me just how crucial quality sleep is for our overall health and longevity. Lack of sleep affects us in more ways than we might realize, driving many of the hallmarks of aging, such as inflammation, mitochondrial damage, and hormonal imbalances. Quality sleep is foundational to our health and longevity. If you're also struggling with sleep, know that making small adjustments to your routine can make a big difference. Let's prioritize our sleep and, in turn, our long-term health. Stay well-rested and healthy!

Wise tips:) I’ll start doing the hot and cold therapy.

See tips below. 👇 (If you’d like to work with me, drop me a DM and let’s chat about how I can help you.) 1. Eat More Protein: Ensure you consume enough protein to maintain muscle mass, keep you full longer, & boost your metabolism. I aim for 0.8-1g of protein per pound of body weight, but adjust as needed for your individual needs. 2. Weight Lift Regularly: As you age, muscle mass naturally decreases. Incorporate strength training exercises at least 2-3 times a week to build and maintain muscle, improve metabolism, and support joint health. 3. Get Quality Sleep: Aim for 7-9 hours of good quality sleep each night. Quality sleep is crucial for muscle recovery, hormone regulation, and overall health. Incorporate strategies to improve sleep quality, such as a consistent bedtime routine and a sleep-friendly environment. 4. Eat More Whole Foods: Ensure a balanced diet rich in lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. Pay attention to portion sizes and avoid processed foods and excessive sugar. 5. Stay Hydrated: Proper hydration supports all bodily functions, including muscle function and metabolism. Aim to drink at least 8 glasses of water a day, more if you are active. 6. Incorporate Flexibility and Mobility: Include activities like stretching, yoga, or Pilates to maintain flexibility, prevent injuries, and support overall mobility. 7. Manage Stress: Incorporate stress-reducing activities such as meditation, deep breathing exercises, or hobbies you enjoy. Managing stress is essential for overall health and well-being. 8. Stay Consistent with Cardio: Cardiovascular health is crucial. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming, to keep your heart and lungs healthy. Losing fat and building muscle is about consistency and making smart, sustainable choices that support your overall health and well-being, regardless of age. However, this becomes all the more important as you get older. What’s your favorite? What other tips would you add?

Psst, Hey You -- I see you and I get it... you're stressed, who isn't these days, right? I feel the heaviness as well and you might wonder, well what's the remedy? I say the remedy is combating that stress, de-stressing, as much as possible - everyday. I've realized the more I incorporate things that bring my stress level down, on a day to day basis (throughout my whole day!), and help to lower my cortisol levels, I can face whatever may come my way, a bit stronger, a bit calmer, and with a much more level head. So here I go... I want to share 4 ways you can easily bring your stress level down, fight against that cortisol, and come back to yourself, time and time again. 1️⃣ Mindful Meditation: Did you know that taking just a few minutes each day to sit quietly, focus on your breath, and observe your thoughts without judgment can promote relaxation and reduce your body's stress response? It feel so good, I promise, try it! 2️⃣ Regular Exercise: Let's get physical! You know that activities, such as aerobic exercise, yoga, or even a brisk walk, can significantly reduce cortisol levels and improve overall well-being. Exercise not only helps to release tension and stress but also promotes the release of endorphins, which are natural mood lifters -- we love that in our bodies. 3️⃣ Healthy Nutrition: Did you realize that eating a balanced diet rich in whole foods, fruits, vegetables, and lean proteins can help regulate cortisol levels? Sometimes we don't want to hear it, but it's true! Also, avoiding excessive caffeine, sugar, and processed foods can also prevent spikes in cortisol levels. 4️⃣ Quality Sleep: Prioritizing quality sleep is essential for managing stress and cortisol levels. You should aim (I know it's hard!) for seven to nine hours of uninterrupted sleep each night. Establishing a relaxing bedtime routine, creating a comfortable sleep environment, and practicing good sleep hygiene can all contribute to better sleep quality and lower cortisol levels. Well worth the try, right? By incorporating these practices into your daily routine, you can much more effectively manage stress and promote overall health and well-being... your life, your health, your happiness is worth the effort ❤️

✨5 Healthy Habits for a Healthy Mind: Nutrition, Exercise, and Sleep Tips✨ 1. Balanced Nutrition: Fuel your body and mind with a diet rich in fruits, vegetables, lean proteins, and whole grains. Incorporate foods high in omega-3 fatty acids, such as salmon and walnuts, to support brain health. 2. Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, yoga, or dancing not only improve physical health but also boost mood and reduce stress. 3. Prioritise Sleep: Establish a consistent sleep schedule and aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, avoid caffeine and electronic devices before bed, and ensure your sleep environment is comfortable and conducive to rest. 4. Practice Stress Management: Incorporate stress-reducing activities into your daily routine, such as deep breathing exercises, meditation, or mindfulness practices. Taking regular breaks, setting boundaries, and engaging in hobbies or activities you enjoy can also help manage stress levels. 5. Stay Socially Connected: Maintain strong connections with friends, family, and supportive communities. Social interaction is vital for mental wellbeing, so make time for meaningful conversations, virtual hangouts, or shared activities that bring joy and connection. 💗Shop our Wellness essentials! https://lnkd.in/ebGRkdiF Healthy Mind, Nutrition, Exercise, Sleep Tips, Balanced Diet, Physical Activity, Stress Management, Social Connection, Mental Well-being, Healthy Habits

I was going to a list of 5 things that you can do to help you feeling less overwhelmed, but felt this would only add fuel into the fire! So, rather than adding a big list of different tasks, let's focus on sleep. Improving your sleep routine is a big step towards enhancing productivity and well-being. A good night's sleep is essential for managing stress and maintaining optimal brain function. Therefor I have put together a sleep hygiene handout explaining the basics, such as the importance of avoiding meals right before bed, to help you understand the benefits of restorative sleep. its also got a handy check list. Sometimes, a little extra support like magnesium or herbs like Passion Flower can help promote deeper sleep. It's important to consider individual needs and any potential medication interactions. So, If you feel you need extra support with this I am only a phone call away, I didn't do all this studying just to keep all the information to myself! Remember, adapting your sleep routine can significantly impact your ability to manage stress, improve productivity so you can spent quality time doing the things you love the most, and I can almost guarantee that not involving stressing about deadlines or wiping in bed with a sticking cold. If you’re not on my email list and like this handout comment with ME below. Wishing you a restful week ahead. Anne-Lie North, Your Naturopathic Nutritional Advisor .