Episode 26: Back to the Basics! 10 Simple (and Free) Tips That Can Make a World of Difference for Your Energy, Vitality, Hormone Balance and More

Jun 18, 2020 | Podcast | 0 comments

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The majority of your health, energy and vitality is determined by the small, consistent habits that you incorporate daily. In this episode, Dr. Lisa and Dr. Toni “go back to the basics” and uncover 10 simple (and free!) things you can do to support energy, immunity, hormone balance, mood, digestion, disease prevention and more. Pick 1 or 2 health habits that resonate with you and that are easy to incorporate. Every little bit helps!

In this episode, we cover:

• Deep breathing
• Prioritizing sleep
• Drinking water
• Practicing Hydrotherapy
• Adding fresh herbs and spices to your food
• Eating more veggies
• Getting in “exercise snacks” throughout the day
• Connecting to nature
• Practicing gratitude
• Being a part of a community

1. Deep Breathing
   • Dr. Lisa’s favourite technique is Box Breathing aka 4-4-4-4 Breath
   • This technique is simple and easy. You can notice benefits of box breathing even after 1-2 minutes
   • You can practice deep breathing while you are showering, working, walking, watching tv, driving or stressful transitions with your kids, like bedtime
   • It helps to reduce stress, anxiety, possibly blood pressure and cortisol
   • Boosts feeling of well being and ability to be calm and present
   • Dr. Toni’s enjoys repurposing the HypnoBirthing Calm Breath (inhale to count of 4, pause, exhale to count of 6-8) in addition to the HypnoBirthing guided relaxation track available on HypnoBirthing Institute website as a free download

2. Prioritizing sleep – aim for about 7-8 hours
   • Sleep is essential for mental and emotional health, in addition to proper metabolism and immune system function
   • Give yourself permission to make sleep a priority over other things you could be doing – let yourself sleep!
   • Add in an afternoon nap if you need to (especially if you have little ones still napping) 
3. Drinking Water 
   • Hydration first thing in morning can make a huge difference in your energy, reduce your frequency of headaches and migraines, improve your digestion function and bowel movements
   • You can increase the quality of your tap water by using a filtration system
   • Adding lemon or other citrus fruit can add in flavour and more benefits for your health: 

• D-limonene is the essential oil found in the rind of citrus shown to have anti-inflammatory, antioxidant anti-stress and anti-anxiety properties, plus in animal studies shown to reduce triglycerides, LDL cholesterol, blood sugar and blood pressure, protect against stomach ulcers

4. Practicing Hydrotherapy aka “water therapy”

• 30-60 seconds cold water spray at end of your shower
• Boosts your alertness, energy and mood
• Helps your skin and hair to have a healthy glow (flattens follicles)
• Supports your immunity and circulation to our internal organs
• May support your weight loss with the production of more brown fat that produces heat, increasing your metabolism and temperature
• Reduces your muscle soreness and can speed up your recovery post-workout
• Other hydrotherapy options include cold spray on your feet while waiting for shower water to warm up or wet warming socks at the first sign of a cold
• You can check out the free mini-class online by Wim Hof with focus on breathing, cold showers and power of your mind

5. Adding spices and fresh herbs to your food

• Provides extra antioxidants for a quick and easy win for your health 
• Cinnamon can lower your blood sugar level and reduce inflammation
• Ginger – supports digestion, good for nausea (even in pregnancy), can reduce pain and inflammation associated with arthritis, migraines and menstrual cramps
  • Add cinnamon, nutmeg and ground ginger to your chia pudding, yogurt, oatmeal or smoothie in the morning
• Oregano – antibacterial properties, helps prevent against damage to your DNA and cells, plus has nutrients like calcium, vitamin K, manganese, iron, tryptophan
  • Add oregano and thyme to pasta sauces
• Turmeric-  used to reduce pain and inflammation for menstrual cramps, arthritis, may help to prevent against cancer and dementia
  • Add turmeric powder to hummus, baba ghanouj, scrambled eggs or omelettes with some black pepper and/or a bit of healthy fat)
• Garlic – antimicrobial properties can help treat and prevent candida, fungus and other infections, support cardiovascular health
  • Enjoy roasted whole and spread on bread or crackers
  • Add garlic, parsley and cilantro to salad dressings with lemon juice, olive oil, coconut aminos, salt and pepper
  • Add dill to homemade coleslaw or salads
  • Add rosemary to barbequed meat to reduce advanced glycation end products (AGEs) and roasted veggies like squash, sweet potato and potatoes

6. Eating more vegetables

• Aim for at least 8 servings a day with a rainbow of colours
• More variety of veggies provides more nutrients
• Higher fruit and vegetable intake (5 servings or more) is linked to decreased risk of cardiovascular disease, especially:
  • Leafy greens like lettuce, spinach, swiss chard, mustard greens 
  • Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale
• Also provides more fibre for improved digestion, balanced blood sugar and can help prevent hypertension, diabetes, cancer
• How can you get more in? Try one new veggie per week
  • Add spinach or greens to smoothies or “green eggs”
  • Switch out a serving of pasta, rice, bread for cauliflower rice, vegetable pasta or konjac noodles/rice
• Research shows that intake of starchier vegetables like potatoes, corn, and peas were linked with more weight gain

7. Getting in “exercise snacks” throughout the day
   • Great for switching up your emotional state, maintaining your muscle mass, your cardiovascular and lymphatic health, and spending time with your kids
   • Walking or running, outside or doing stairs or laps inside!
   • Indoor dance party in your living room
   • Set a timer to do some push ups, lunges and/or squats for 1-2 minutes every hour to reduce the amount of time you’re sitting during the day

8. Connecting to Nature
   • calming, connects me with something bigger than myself and my little problems, simple as being mindful and observing the trees in the yard and the neighbourhood park, grateful to live with large pine trees in front and back yard
   • Aim for at least 20 minutes 2 times a week
   • Studies show getting outside can lower blood pressure and stress hormone levels while boosting mood and memory
   • Induces calm and relaxation by reducing rumination 
   • Can be done alone or with others (while physically distance as necessary)
   • Can include taking a nature walk in a park, forest bathing, sitting in your backyard or balcony, listening to nature sounds, looking at pictures of nature scenes or hugging trees (as they were urged to do in Iceland to help overcome social isolation
   • Doctors are starting to write prescriptions for getting out in nature

9. Practicing gratitude
   • Research shows that grateful people experience less pain and depression, plus better sleep and self-esteem
   • Can be as simple as feeling thankful for hugs from family, connecting to family and friends online, summer weather, having time to listen to a podcast for new information or getting to drink your coffee or tea while it’s hot!
   • Gratitude practice can include a gratitude journal or mental review in the shower or in bed before sleep

“Where your attention goes, your energy flows”

10. Being part of a community
    • Social isolation and loneliness has a bigger health impact than smoking on your risk for heart disease, stroke, cancer and Alzheimer’s disease
    • Reduces stress and anxiety
    • Options include:
      • Talking with friends and family over phone, WhatsApp or Zoom
      • Playing games with friends online
      • Online book clubs
      • Online groups like Mom Halo, Mamas and Co, Camp Hoo-ha, Business Networking International (BNI)
      • Volunteering 

Today’s Mama Must Have:

Dr. Toni is thankful to have Arnica homeopathic pellets and ointment to safely manage the inevitable falls, bumps and bruises that happen in daily life with a toddler. 

Dr. Lisa finds a real benefit from a gratitude journal and writing down what she’s grateful for in a regular ringed notebook from the dollar store. In the morning, she reflects on, and writes down: what would make today great; three amazing things that happened yesterday; plus people and opportunities that she’s grateful for.

Thank you for joining us today! 

Find the show notes at stephanies48.sg-host.com or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

Stay safe everyone!