There is a health practice that takes no energy, but quite a bit of self control. It is free, yet the cost of going without is high. Sunshine encourages it, but light hinders it. What is it?
The answer to this riddle may surprise you as it's not often though of as a "health practice". But it is as just as important for our health as exercising, meditating, managing stress, and eating nutritious foods.
What is it? Sleep!
Sleep is essential for all of the body's systems! Without adequate sleep the neurological, endocrine, musculature, digestive, and immune systems are compromised. But our society does not recognize the importance of sleep or value it the way it should.
You may be surprised, but my encouragement for you today is to get some more sleep!
Does Sleep Really Matter?
While adults generally need 7-9 hours of sleep each night, almost a third of adults don’t even get six! Getting less than six hours of sleep a night is associated with chronic inflammation, obesity, insulin resistance, diabetes, cardiovascular disease, heart disease, and hypertension. Lack of sleep can also increase the risk of psychiatric disorders such as depression & anxiety.
Melatonin, one of the main hormones that controls your circadian rhythms, actually increases your immune system function. This immune support may help your body fight off infections and protect you from illness.
Sleep is also crucial for...
- Enhancing memory and mental clarity
- Musculoskeletal growth and repair
- Boosting mood and energy
- Increasing stress tolerance
How to Get a Good Night’s Rest
My biggest challenge for you is to simply go to bed 30 minutes earlier than you have been going to bed over the last few weeks. Many of us have had our routines disrupted by the current state of things in the world. This may have impacted when you end up going to bed.
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During this time of sheltering in place it can be a challenge to stay active. The last couple weeks we have teamed with H4 Training and Mindful Movements to provide you with some great workout videos.
Today we want to share a video made right here at DuPage Family Wellness. In it Dr. Jamie leads you through a series of functional movement exercises. These movement sequences are the foundation of natural healthy movement.
What is Functional Movement?
Functional movement is based on the way a baby develops movement - how they move, organize movement patterns, and learn stabilization. This results in a solid foundation for all movement.
Research has found that the way a baby moves is the most efficient way to move. When we deviate from this type of movement we will not function at our best. These exercises allow us to reestablish these movement patterns so that they become natural again.
Functional Progression Exercises (in less than 15 minutes)
Go ahead and check out the Functional Movement Video. Be sure to stay to the end when I add on one more final movement pattern that I almost forgot about!
I would love to hear what you thought of this video! Were any of the exercises challenging for you? Did you think it would be easier than it was?
If you are interested in learning more about Functional Progression or would like to work with me directly to learn these movements give us a call at 630-448-0255.
Dr. Jamie
P.S. More information about Functional Movement can be found in the blog When “Acting Like a Baby” Isn’t a Bad Thing.
Mindful Movements is a premier movement studio specializing in yoga and Pilates. We are pleased to partner with them today to bring you a great virtual workout. You can do this class at your convenience in the privacy of your own home!
This 60 minute Hatha Yoga class is designed to nurture both your body and soul. Gentle poses and breathwork are incorporated in a way that decreases stress while increasing strength and flexibility.
Since exercise has been found to boost your immune system it is especially important to stay active these days. With the gyms closed, now is the perfect time to try something new.
We are grateful to Mindful Movements for sharing this opportunity with us.
*If you enjoyed this session, be sure to sign up for a virtual class with Mindful Movements!
Mindful Movements is a great place for both your physical and mental health. The instructors are very warm and encouraging. Exercises are modified to each client’s abilities, so you get a work out that is right for you.
So, check out their special new client rates for virtual classes now until you have the opportunity to enjoy a class at their Glen Ellyn studio.
Dr. Jamie
Everything we read online about “handling the shelter in place order” encourages us to exercise. We are told that it is good for both our physical and emotional well-being. Research even suggests that moderate exercise can boost your immune system. While this is great advice, all the gyms are closed! How do we get a great workout at home without a lot of equipment?
We are pleased to share with you a video workout led by Coach Hank owner of H4 Training. It was designed to be done at home using a simple band. Modifications are offered for those wanting more of a challenge, as well as those who need a less demanding option, making this a great choice for all levels.
So, go ahead - grab a band and jump on in!
*If you enjoyed this workout, be sure to sign up for a free 30 day trial at H4 Training!
H4 is a great place for both the serious athlete who needs a challenge, and those just wanting to start an exercise routine. They specialize in small group training, with four clients per coach. Exercises are modified to each client’s abilities, so you get a work out that is right for you. It is almost like having a personal trainer, but with the comradery of a small group.
So, check out their online programs now until you can join them for an in person class at their Wheaton or Geneva locations.
Dr. Jamie
When you understand the way your body works, you are more able to give it what it needs. Supporting your body and the systems in your body will allow them to function more efficiently. This can make a huge difference in your emotional and physical health.
Working with your body instead of against it is especially important during times of stress and danger. The world is facing a crisis now with the current Covid-19 situation and most of us find our lives disrupted. Our bodies will be affected by the societal stress we are facing.
Let’s take a look at the way our nervous system is wired to handle stress, so that we know how to support it and stay regulated in these trying times!
A Regulated Nervous System
The nervous system is a remarkable communication network that relays messages between the brain and the rest of your body. The autonomic nervous system (ANS) is the branch of the nervous system responsible for the involuntary functions of the body and influences things like internal-organ function, breathing, blood flow, and the release of hormones.
When you are faced with danger your sympathetic and parasympathetic nervous systems are designed to work together to keep you safe. Many people simply view the stress response as a sympathetic fight-or-flight response, but it is actually a bit more complicated than that.
Initially there is a freeze response, which happens before one is able to take action. This is often a short lived state which at times can be so brief that it is barely consciously noticed. In these moments, information is gathered through the senses to assess the danger and begin to process a response.
Next, a sympathetic fight-or-flight response is launched. Stress hormones such as cortisol and adrenaline are released.
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Over the course of the last few weeks, the Covid-19 situation has gotten closer to home. I wanted to give you a few updates from the office. We are continuing to see patients, but if anything changes in that regard, we will let you know.
In order to help with social distancing, protect our patients, and protect our team:
- We are wearing face masks and ask all patients to wear one as well.
- Please wash your hands when you arrive at the office.
- If you feel sick, or have been around anyone who has been sick, please stay home. We will happily reschedule your appointment.
- Parents: We have removed the shared toys in the office, so please bring items to entertain your little ones during appointments.
- We will use freshly laundered pillow cases over the pregnancy pillows for prenatal adjustments.
I will be on Facebook Live tomorrow to discuss what I have been doing to reduce my stress in regards to the current outbreak.
Additionally, I have incorporated some practices into my family’s daily life to support our immune systems. I hope you will also choose to include some (or all) of these practices over the next several weeks as well. It’s always a good time to support your immune system! If you have been following us on Facebook or Instagram these might look familiar.
Vitamin D
Nearly all the cells in our bodies have Vitamin D receptors. When we are deficient in Vitamin D our bodies can not function properly. Appropriate levels of vitamin D are vitally important for immune system function!
Research has found a correlation between children who took vitamin D and a reduced incidence of seasonal influenza A. In a randomized, double blind, placebo-controlled study of 430 children, half were given 1,200 IUs of vitamin D3 per day while the other half received a placebo.
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