In this episode, Dr. Lisa reviews ten simple ways to give you an extra boost to prevent that afternoon slump. As the days are getting shorter, it can really help to be more conscious of how you start your day and go through your day to support your energy.
Start day with doing something you love – avoid checking email, social media, news first thing in the morning
Stay hydrated –drink a glass of water upon waking, put pinch of sea salt in water or on breakfast/smoothie, carry water bottle, use Water Minder app
½ to 1 ounce water per pound you weigh
150lbs – 75 ounces
1L = approx 35 ounces – aim for over 2L at least
Get out in daylight within the 1st 1-2 hours of waking or use light box
End shower in 2-3 minutes cold water
Have protein with your breakfast
Practice some breathing exercises – eg. breath of fire, easy box breathing, Calm or Insight Timer app
Take a movement break
dance to your favourite song
get out for a walk around the block
go up and down stairs
stand up for a phone meeting
walk during a meeting you just have to listen in on
Smell some essential oils – eg. grapefruit, peppermint
Take a short rest break – sit in silence and enjoy a cup of tea outside
Iron: Episode 138: Top 5 Reasons Why You and Your Kids Need Iron
Thyroid: Episode 88: Exhausted, Gaining Weight and Forgetful – Is it Your Thyroid? (previously released as Episode 42)
Adrenal: Episode 137: Tired and wired? What you need to know about stress, cortisol and your adrenal glands!
Today’s Mama Must-Have:
Dr. Lisa loves mid-day squares of dark chocolate.
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
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Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
This episode was originally released on June 18, 2020. We had such great feedback on the tips provided that we decided to re-release it. Even if you had previously listened to this episode, it is still useful to listen again to be reminded how powerful simple daily habits can make a world of difference when it comes to your health. (Note: for the month of August, we are re-releasing some “oldies but goodies” – popular previously recorded episodes. We will go back to releasing new episodes in September 2021).
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:
Adding fresh herbs and spices to your food
Eating more veggies
Getting in “exercise snacks” throughout the day
Connecting to nature
Being a part of a community
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
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)
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
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
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
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
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
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
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”
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
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)
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!
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Please tell your perimenopausal mama friends about us, too!