Tools to Keep Your Cool
During these crazy times it is super important we stay healthy and maintain some balance in our upsidedown worlds. You may not know, but studying health is sort of a hobby of mine. Through dealing with some major digestion issues, which then uncovered some hormonal issues, I have learned a shit ton about health and wellness over the last five years. I worked with a naturopath in 2015 (dropping close to $10K… back in my office job days…) to do full panel allergy and hormone testing and gain a better understanding of what was going on. I learned how we can use food and mindfulness to heal our bodies, and I found it incredibly interesting and empowering. To me, health is broken down into 4 major categories.
Nutrition - you are what you eat. Furthermore, you are what you eat eats (mind blown emoji).
Food is medicine, and finding the right diet for your body is imperative to living a fulfilled life. I believe that most of us don’t know how good we are supposed to feel. We have gotten used to being bloated or tired and needing a pick me up in the afternoon. This self quarantine/social distancing time could be a great opportunity to try out a reset diet like the Whole 30 (amazing for uncovering food sensitivities and feeling better than you thought you could), Will Cole’s Elimin8 Diet (a few steps further than the Whole 30, for people already experiencing some inflammation issues), a Candida Cleanse (you most likely have too much Candida in your body AKA yeast. Candida feeds off sugar and can often lead to leaky gut), or a homemade bone broth cleanse (give your digestive system a break for 1-3 days. We are not built to constantly be digesting). When your body is functioning well, all systems support each other, creating a balanced immune system and a happier life. It’s science.
Some Resources (if you’re into this kind of thing):
It Starts with Food (book)
The Inflammation Spectrum (book) - PS Inflammation is the root cause of majority of chronic disease. When i say Inflammation issues, I am not just talking about puffy face or bloated stomach. Inflammation manifests in the muscular system creating joint pain and arthritis, in the brain creating brain fog, anxiety, and depression, and in the GI track. This book is super informative and I am currently on week 7 of this diet plan.
Ultimate Health (podcast)
The Goop and The Goopfellas (podcasts)
Exercise - just cause you’re stuck at home, doesn’t mean you can’t do squats. Get it.
I try to yoga every day. It makes me a better human. It’s my workout of choice because it is low impact (AKA gentle) and it connects me with my breath. I think the key to developing a workout routine is to find something you actually enjoy doing - that way you will stick with it. If I can’t get to a class, I self practice. There are also tons of online classes. Peloton is currently offering a 90 free day trial and they have a million classes to choose from (like seriously, so many). They are divided into categories like Yoga, Running, Cycling, Strength, etc. and you can further filter them into level of difficulty, the amount of time you have, and the music you want to listen to (although they are seriously lacking in R&B yoga). My plan is to obviously cancel before the monthly charges begin, but in the meantime… take advantage! Or get outside and go for a run (away from people) or brisk walk. Do some push ups or 10 minutes of Abs. Plank. Jumping jacks. Squats. If you are working from home take a 20 minute exercise break before lunch. Move - it is good for your body and your mental well being. Sitting is the new smoking people (I read that somewhere…).
After some self practice and a sunburn in Joshua Tree, CA
Sleep - your bed is your charging station. Charge up.
We all need 6-10 hours of sleep a night depending on our bodies and how deep we sleep. When was the last time you work up without an alarm? How long did you naturally sleep? Are you tired when you wake up in the morning? Sleep is probably the most important thing we can do for our body. Repairing hormones are released, etc. One night of poor sleep can have our entire body functioning at half mass the next day (brain, digestion, immune system, etc.). Some tips on getting a good night’s sleep:
- don’t eat after dinner/2-3 hours before bed (especially sugar)
- limit blue light exposure 1-2 hours before bed (computer/cell phone/TV/etc.)
- wind down. Read a book, take a bath, light some candles - you’re worth it.
- use a noise machine to focus the mind and minimize outside sounds.
- keep your electronics out of the bedroom (try it - it makes a difference).
- black out blinds yo.
I fall asleep to rain and thunder sounds provided to me for free by an app called Insight Timer. They have tons of soundscapes and sleep music options. I also wear an eye mask and ear plugs to bed (cute I know). It almost lets my body know it is time to let go of the day and rest.
Mindfulness - this is not woo woo stuff. This has been studied and proven. Hop on the train.
Our physical bodies and genetic make up are not much different than they were 150,000 years ago, yet in the last 100 years the world around us has changed significantly (Jesus, in the last two weeks!). That amazing fight or flight response we have, that is meant for escaping that saber tooth tiger (why is it always a saber tooth tiger?) is set off nowadays by the NEWS. It’s true! And if your body is in this constant state of fight or flight, it cannot function properly. It believes you have no time to digest your food because you are in danger. It is unable to fend off a virus because that is not the imminent threat, your stress level is. You are literally compromising your immune system by being stressed (I’m not trying to stress you out). There are things you can do to combat this! Meditate 5-10 minutes in the morning and/or night. There are several apps to help, like Calm, Headspace, or Insight Timer (and it’s free). Keep a gratitude journal - write down 3-5 things you are grateful for every day. Gratitude is an incredible antidote to fear. Or take a moment every hour to connect with your breath. Set an alarm on your phone to remind you. The thoughts we consume are perhaps more important than the food we consume. Take your news and media in strides and be present as much as possible.
And don’t forget to PLAY!
Play - time spent with no purpose. When’s the last time you did that?
If you have small children or a dog (or a cat, I guess…) this is easier - they pull it out of you! This can also look like reading a good book or listening to an inspiring podcast (I am loving Don’t Keep Your Day Job right now). Dance around your living room! This is what life is all about.
I hope you find this useful. So much is out of our control right now, take advantage of the things we can. Please leave a comment and share with your loved ones!