Monthly Archives: November 2019

November 25, 2019

WELLNESS CORNER

YOUR GUT HEALTH  – THE KEY TO LONGEVITY

Lately, there has been an overwhelming concern regarding gut health and the overall digestive system.  It is likely that you or someone you know have suffered from one or more common digestive disorders, such as Irritable bowel syndrome (IBS), bloating, constipation, diarrhea, heartburn, acid reflux and/or gas.  I know, you may be asking yourself why are we discussing this in the Holiday Edition of MindBodyLive, but it is way more relevant during the holidays when our socialization is built around food.

Our health depends on the health of our microbiome.  When I use the term “microbiome” I am referring to the microorganisms in the digestive tract.  These organisms may be “good” or “bad”. The good bacteria help to manage the bad, multiplying so frequently that the unhealthy don’t have room to grow. A healthy balance of bacteria in your gut is referred to as equilibrium.  Many people don’t realize that digestive problems wreak havoc over our entire body, resulting in problems such as allergies, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer and more. 

So, having a healthy gut can mean more to us than just being annoyed with alittle bloating or heartburn. The next question you may be asking yourself is how does one reach that equilibrium or balance between the good and the bad bacteria.  Today, there are many prebiotics and probiotics supplements on the market. In addition to those supplements, we have to be aware of the things that can knock our digestive system out of whack. They are:

  •  Eating high sugar, processed food, high calorie diet and nutrient poor food choices makes all the wrong bacteria and yeast growing the ecosystem.
  • Overuse of antibiotics, anti-inflammatories, acid blocking drugs and steroids
  • Inadequate digestive enzyme function
  • Stress altering the gut nervous system causing a leaky gut and changing the normal bacteria

It is also important to note that conditions that may be unrelated to gut issues, such as eczema, psoriasis, or even arthritis are actually caused by gut issues.

So, remember, the onslaught of continuous poor eating over the holidays can lead to us having painful gut consequences.  I know, you want to be able to enjoy yourself but DON’T OVER DO IT.




 

November 25, 2019

GET MOVING

Overcoming Exercise Hurdles through the Holidays

The busiest time of the year definitely comes with some challenges when it come to our exercise schedule.  Personally, for me, my motto is I have to “take care of Me before the rest of the world awakes”. For some that may work and for some it may NOT.  My only downfall is that I always tend to feel disappointed in myself if I let “ME DOWN”. It’s okay to suggest to others that they meet you after you workout or better yet, they can join in, and be your workout buddy for the day.  Saying to people, that if they want to hang with you, they have to GET MOVING is okay. They’ll probably thank you afterwards and decide that they should accompany you more often. Having exercise MEET UPS, whether it’s cycling, dancing, walking or whatever, is just FUN.  It beats getting something to eat which will pack on the pounds vs.burning extra calories which is a WIN for everyone involved. Doing so will help you keep the “ALL ABOUT ME “ mentality with a dash of “I GOT YOU”, LOL!!

 

November 25, 2019

MORE THAN A DIET


Combating Holiday Stress

There are so many reasons why the stress meter during the holidays is always on 10. The shopping and the crowds, the back to back diet busting holiday parties, the house guests and the over budget impromptu spending.  With all of those things to look forward to, no wonder you’re STRESSED OUT. If you can relate to any of these, then read on for effective ways to get you out of PANIC mode and on the road to holiday bliss.

Even though it may be cold outside, you can still benefit from enjoying some sunshine.  It stimulates the production of feel-good serotonin and also helps relieve seasonal affective disorder (SAD), which impacts millions of Americans every year. To ease SAD symptoms, spend time outdoors or near a window on sunny days, or ask your doc about phototherapy (treatment using a box that emits full-spectrum light).

Next, for an all day pick me up, dab a little lemon or orange essential oil on a handkerchief, put it in your pocket and you instantly have a mood enhancer.  Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood. 

Now, as for walking, it does more than keep the pounds at bay.  Did you know that you can actually walk your worries away. Studies have shown that the rhythm and repetition of walking has a tranquilizing effect on your brain, and it decreases anxiety and improves sleep, so you should aim for a brisk, half-hour walk every day.

Nothing combats stress better than good old fashioned sleep, but you may be having trouble getting your zzz’s.  With that being said, you can achieve better sleep with a plant extract, commonly known as 5-HTP, it’s available in capsule form and it is known to increase serotonin, reduce anxiety and improve sleep.  As always, consult your primary care physician and do your own due diligence. There’s nothing like an aware and educated person when it comes to your own health and wellcare.

Next way to beat stress, may be new to many of you, just as it was to me, when I first stumbled upon this, but IT WORKS! Give it a TRY!  Squeeze the fleshy part of your hand between the thumb and your index finger. This area is called the Hoku spot in traditional Chinese medicine.  Applying firm pressure there for just 30 seconds can reduce stress and tension in your upper body. So if you start to feel overwhelmed by the holiday chaos, give your hand a squeeze and take a deep breathe.

Now, the next tip is easier said than done, but here we go – Do less, Enjoy more.  All of us have been guilty of this at one time or another, but I”ve come to realize that the only person who will notice or even care for that matter if you cooked 3 sides instead of 5 is YOU.  We go overboard overextending ourselves when it comes to shopping, cooking, sending cards and attending every event. Instead take care of yourself by saying NO at least once and maybe more, remember, they’ll still LOVE YOU and with social media, you won’t miss a thing, lol.

This next tip right here, is one that I do well. Stick with your daily routine, which means, keep your regular workout schedule, your weekly book club get together, etc., whatever it is.  Try not to bombard your schedule with so many extra things, aka more holiday than you can handle, they’re just THINGS that will zap your energy from the things that matter the most.

Finally, we’re going to wrap this thing up with the best thing ever – don’t forget to LAUGH!  Laughter reduces stress hormones, which in turn, helps the immune cells function better. So, remember to stay JOLLY!!

HAPPY HOLIDAYS EVERYONE!!