Rejuvenate a Stressed or Slow Metabolism

Lady doing yoga to reset hormones and metabolism.

Are you feeling sluggish, tired, and frustrated with a slow metabolism? You’re not alone. Many people complain to me about a checked out metabolism, especially during periods of high stress or life changes. But, just because it is common doesn’t mean it has to be your norm. I have a holistic approach to heal your stressed out metabolism, so you can reclaim your energy and vitality. 

What if you could wake up in the morning feeling refreshed and energized, ready to take on the day? Your metabolism is humming along, efficiently converting food into fuel for your body and brain. You feel a renewed sense of balance and well-being. Maybe this sounds too good to be true, but it doesn’t have to be. 

If you’re experiencing a stressed metabolism, it’s crucial to address the root causes. These most commonly include stress, inadequate nutrition, lack of sleep, and hormonal imbalances. Let’s tackle each of these head on and find ways to rejuvenate your metabolism.

1. Stress

Chronic stress can wreak havoc on your metabolism and often leads to weight gain, fatigue, and mood swings.  Stress can come from external sources, life circumstances, and even illness or injury within the body. Incorporating stress reducing techniques like deep breathing, stretching, meditation, and prayer can help calm your nervous system and support a healthy level of stress hormones.

2. Nutrition

What you eat plays a vital role in healing your metabolism.  Choose whole, nutrient dense foods that nourish the body and provide the building blocks for metabolism supporting hormones. You can identify through Nutrition Genetic Testing what type of foods your body uses most efficiently. All of us benefit from avoiding processed foods, added sugars, and artificial additives that can disrupt the metabolism.

3. Sleep

Adequate sleep is often overlooked but is crucial for a healthy metabolism.  Lack of sleep can disrupt hormone production, increase cravings (usually for less nutritious foods), and hinders the body’s ability to run efficiently.  Aim for 7-9 hours of quality sleep each night to support your metabolism and overall well being.

4. Hormones

Especially during perimenopause for women, hormonal imbalance can significantly impact your metabolism.  Consult with a women’s health professional to address hormone issues and explore natural remedies to find balance (the 3 tips above can get you started). Men are affected as well, and naturally boosting testosterone levels is a simple solution (the product Vitality is my top recommendation).

Are you ready to take a step to reclaim your energy and revitalize your metabolism? By taking a holistic approach to healing your stressed metabolism, you can regain control of your energy and overall well-being. You deserve to feel your best! As an Integrative Health Coach, I help people transform their movement, meals, mindset, AND metabolism and get on a path to a healthier, happier life.

So, why wait? Start implementing some of these changes today and learn more about how a coach could support you on your journey HERE.  Don’t wait to embrace the transformative power of a rejuvenated metabolism. 

Interested in speaking to a holistic health expert this week? Schedule a Free Wellness Strategy call HERE to see what else you should add to your metabolic health tool kit.

Simple Steps Toward Lifelong Brain Health

Brain Health

Just as our physical body changes over time, it’s natural to see changes in our brain as well. Fortunately, it’s also true that we can maintain our cognitive fitness in similar ways that we maintain physical fitness.  At any age, lifestyle choices play a major role in how well we think, feel, learn, react, and remember. Each day, we can take simple steps toward lifelong brain health.

Failing brain health is a public health epidemic. Research shows that 3 out of 5 Americans will develop a brain disease in their lifetime. If we add emotional well being and mental focus to the brain health equation, I’d say we are close to 100% of individuals that will at some point have concern about how efficiently their brain is working.

Right now you may have no concerns and this is where the problem starts – we take our brain for granted.  Now is the time to start implementing strategies to keep it in tip top shape.

Already have concerns? Then these tips can help you as well.  The goal is to achieve your best brain at the stage of life you are in. The result, to have more success in relationships and business, overcome obstacles and be resilient to tough life circumstances, and continue to complete your daily activities independently for as long as the rest of your body will keep up.

Try these suggestions for taking care of your brain starting today.

 

1. Exercise Regularly

Physical activity delivers more oxygen to your brain and helps form new neural connections. Exercise boosts happy hormones as well as helps to relieve physical and emotional effects of stress. Aim for at least 150 minutes of moderate-intensity exercise each week.

2. Eat Healthy Fats

About 60% of the brain is made of fat.  That means fatty acids from foods like fish, nuts, olives, and avocado are needed for optimal functioning.  Specifically omega 3 fats have been shown to decrease cognitive decline, improve focus, and reduce rates of depression.

3. Sleep Well

We all know the feeling of brain fog when we don’t sleep well, but did you know your memory and learning capacity actually grow stronger while you sleep. Go to bed and wake up on a regular schedule and talk with a healthcare provider if you are having trouble getting quality sleep.

4. Address Chronic Conditions

Many physical health issues like obesity, diabetes, autoimmune disease, and high blood pressure can impact your brain.  Schedule regular screenings for these health markers and seek solutions to move back in the right direction when those numbers creep up.

5. Stay Connected

Block out time to spend with family and friends. Social ties help to slow the rate of memory decline and enhance mental and emotional health outcomes. Add some laughter to the situation and the brain boosting effects become even more powerful.

6. Express Creativity

Making art raises serotonin levels, while music enhances brain function. Experiment with different hobbies to find something you enjoy. The good news is that you don’t have to have artistic talent, you will see benefits regardless of your skill level.

7. Relax and Reflect

Relaxation reduces inflammation in the brain and helps it work more efficiently.  Forms of reflection could include prayer, mediation, a walk in nature, deep breathing, yoga, or listening to music.  Find what works best for you and savor the present moment.

8. Change Your Self Talk

Don’t speak to yourself in a way that you wouldn’t speak to a close friend.  Make your inner dialogue compassionate and encouraging. Don’t forget to give yourself credit for the small steps you take toward a better you.

This list might appear overwhelming, but addressing just one area can begin to reduce your risk of cognitive decline. And the investment is definitely worth it – keeping your brain healthy will help you to lead a longer and more rewarding life.

If chronic pain, injuries, or illness are keeping you from being able to any of the above, we have experts to help you overcome these obstacles.  Let’s work together to make summer 2023 YOUR TIME to TAKE BACK the health of your mind & body.  Click HERE to learn more about how we can help, or go directly to our Schedule to Book a Virtual Strategy Session. 

 

Natural Relief for Arthritis Pain

Natural Relief for Arthritis Pain

For the millions of adults who struggle with arthritis, new and natural relief for arthritis pain is always welcome news.  While traditional treatments such as pain medication and injections tend to be temporary and long term use result in unwanted side effects, natural treatments remain safe and effective for long term use.

We could provide you story after story of people who are traveling Europe with arthritis in their knees and toting grandbabies through Disney World with hip arthritis because they have cracked this code of arthritis pain relief – naturally.

To be clear, osteoarthritis is a condition of degeneration or breaking down of cartilage. This means that none of the treatments we are going to discuss will be a “cure” for arthritis.  However, most of the patients we talk to see surgery as a last resort and avoid the side effects of medication when at all possible.  They are also generally very happy when a natural solution decreases their discomfort and improves their quality of life.

Here are treatments that require no prescription, are non invasive, and have been shown in research to provide relief for arthritis pain.

1. Increase Anti inflammatory Foods

Choosing meals that include fish, nuts, seeds, olive oil, leafy greens, and berries will help the body decrease inflammation in the joints and surrounding tissues.

2. Decrease Inflammatory Foods in the Diet

In the same way that we increase anti inflammatory foods, we want to decrease foods that cause more inflammation (and thus pain) in the body. This includes highly processed foods – especially those with added sugar and hydrogenated oils.

3. Drink Herbal Teas

The polyphenols in tea can reduce symptoms of arthritis and are a simple addition to your routine.  Smart choices include ginger, chamomile, and green tea. We know these top 3 nutrition strategies can be “easier said than done” so we have a Functional Nutrition Specialist on our team to support you in implementing an anti inflammatory diet.

4. Maintain a Healthy Body Weight

Carrying around extra body fat adds extra stress to your joints.  For example, losing 10 pounds can take up to 30 pounds of pressure off of the knee joints.  If this is a concern for you, reach out to our Integrative Health Coach for guidance.

5. Exercise Regularly

When it hurts to move, we tend to move less. Unfortunately, that makes our muscles weaker and our joints weaker.  Frequent movement or any form of exercise is shown to improve function and mobility in patient’s with osteoarthritis. Low impact activities like walking, biking, weight lifting, or Pilates for example do not cause more damage.

6. Incorporate More Relaxation

Stress is inflammatory, so any way that we can increase relaxation and decrease the stress hormones our body produces will be beneficial.  Research shows relaxation techniques like deep breathing, mindfulness practices, or even laughing with friends improve current symptoms and outlook for patients with both arthritis and other chronic pain conditions.

7. Add in Anti Inflammatory Supplements

The most exciting research that has emerged recently is the use of natural supplements in significantly decreasing arthritis pain and improving mobility in patients.  The two that stand out among the rest are turmeric and fish oil. In fact, research shows that these supplements when taken regularly were as effective as the anti inflammatory medication that patient’s were taking without the negative side effects.

The take away . . .

The overarching theme of all these natural remedies is decreasing inflammation in the body.  We must dial down the inflammatory factors that are weighing on our joints – processed food, stress, extra body weight. In addition, well within our control is dialing up choices that flight inflammation – healthy fats, quality supplements, adequate sleep, and strong social connections.

If you have tried everything you know to do for your arthritis concerns – or you just want to prevent mild aches and stiffness from getting worse – contact us for a Free Discovery Visit with one of our Doctor’s of Physical Therapy.  They can review what has and has not worked for you and help you take the next best step in living your most active life free of pain.

We don’t want you to survive with arthritis, we want to see you THRIVE!

 

10 Tips for a Healthy Happy Family this Holiday Season

The season of joy and gratitude is upon us and we all desire to have a healthy, happy family this holiday.  However, more often than not I hear more about the fatigue, stress, weight gain, bloating, anxiety, and trips to urgent care.  If any of the above has overwhelmed your holiday experience in the past, you are not alone.

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The good news is, you have control over your health and happiness this season. It comes down to boosting your immune system to keep everyone healthier and busting stress to keep everyone happier.

Easier said then done, am I right? We have some simple tips – there is no time or energy for complicated – the whole family can use.

1. Get out in nature

Even on the cold days, try to get outside for some fresh air and sunlight.  It will improve your mood and energy levels.  Doing so in the morning will help set your circadian clock for better sleep as well.

2. Take a walk after dinner

A 10 minute walk after the largest meal of the day will significantly help regulate blood sugar.  This is important for energy, mood stability, and to prevent excess fat storage.

3. Load up on vegetables

Cookies and candy are everywhere, but let’s not focus on what not to eat. Just try to eat more of the good stuff.  Brightly colored vegetables fill your plate with illness fighting antioxidants and fiber that keeps us feeling full.

4. Include healthy fats

Make sure your meals include healthy fats like raw nuts, avocado, olive oil, or fresh fish.  These are required for brain and hormone balance, which is critical to keeping issues like anxiety and insomnia from ruining your holiday fun.

5. Drink more water

We tend to reach for coffee and cocktails this time of year, but getting plenty of water helps flush out toxins and keeps energy levels up. Just a small level of dehydration can result in moodiness, forgetfulness, and cravings.

6. Wash your hands

Spending more time indoors and in larger gatherings circulates more germs in the air that we simply need to wash away with soap and water.  Keep moisturizer on hand to prevent your skin from over drying.

7.Continue to Exercise

Even just a moderate amount of exercise will boost the immune system and metabolism while improving sleep and energy.  Your stress levels and waist line can’t afford for this healthy habit to neglected through the holidays.

8. Get more Vitamin D

Your body makes vitamin D when it’s exposed to sunlight and we aren’t seeing as much of that. Low levels result in poor mood, low energy, weight gain – just to name a few.  For many, a seasonal supplement is the easiest solution.

9. Practice Relaxation

Deep breathing, meditation and progressive muscle relaxation are good ways to destress. Taking a break to refocus can have benefits beyond the immediate moment, leading to long term physical and emotional health.

10. Prioritize Sleep

Sleep can be last on the priority list when we need extra time to wrap gifts or celebrate with friends. However, the benefits of sleep are countless – a strong immune system, level emotions, high energy, and healthy metabolism.

Cold weather doesn’t have to equal sickness. Family gatherings don’t have to lead to anxiety. Holiday meals don’t have to lead to weight gain. Take a few of these simple steps to keep the joy and gratitude flowing.

Ready to prioritize your health and happiness this season? There is no reason to wait until the New Year to set some goals and take steps toward a stronger, more vibrant you.  Click HERE to learn more about how Integrative Health Coaching can help you go from fatigued and frustrated with your health to feeling confident and energetic in your body.

Or click HERE to schedule your Free Embracing Health Strategy Session to set your end of the year goals and start feeling your best before everyone else sets those New Year’s Resolutions.