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Taking Care of Yourself this Winter

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blog taking care of yourself this winterHere in the Chicago area, we’ve had a fairly mild winter. Sure we had a crazy few days of twenty below zero but that only lasted for a short time. Even though the temperatures haven’t been bad, the grey cloudy sky can leave you feeling down.

Many people get the “winter blues.” Scientifically speaking severe cases of this may be called seasonal affective disorder (SAD). This affects an estimated 10 million Americans with women being diagnosed four times as often as men.

If you have symptoms severe enough to be clinically diagnosed or you are feeling down, it’s time to do some self-care. This is not an alternative to professional guidance from a psychologist or therapist, but honestly self-care is important for everyone.

Self-care doesn’t have to take long or cost a lot of money. Some self-care techniques only take five minutes and are completely free. While it’s nice to take vacations or do spa days, these little things may be more practical.

So, take time now to look at our biggest tips for taking care of yourself, and start implementing them for the rest of the winter. Maybe you will make a new habit that will serve you for the rest of your life!

 

Grounding 

Bringing awareness to the present moment, often done through awareness of your body and surroundings, is called grounding. Most of our worries are about the future or the past, so focusing on the here and now can be extremely helpful in dealing with stress.

Simply close your eyes and pay attention to your breath or look at your surroundings noticing the different sensory input you are experiencing. The key is to be intentional and slow down to notice your body’s experience.

For more directed grounding exercises check out the following. 

  • Box Breathing (also known as Four Square breathing)
  • 5-4-3-2-1
  • Basic Breathing for Stress Management (from @core360belt) 
  • Self-Compassion Meditations (with Kristen Neff)

  

Social Connection 

We all know that meaningful social connections are good for your mental health, but did you know they make a huge impact on your physical health? Positive connections lead to the activation of the parasympathetic nervous system. This is often referred to as co-regulation of the nervous system and is the state where healing takes place.

So, connect with a friend...

  • in person, if you are able
  • with a video call so you can be face-to-face. 
  • through a phone call.
  • by email and text.

And remember to set some time aside to focus on the people you have in your life on a daily basis. Having a meal, playing a quick game, reading a chapter of a book, or going for a walk together in the evening can be a great way to connect.

 

Healthy Boundaries

When we are connecting with others it is important to have healthy boundaries. It is a way to protect yourself and your relationships.

You may often go along with what others want without considering what is best for you. When we do this it not only drains us but can lead to resentment. You need a little margin, or you will find yourself overscheduled and overwhelmed. 

Honor yourself by thinking through what you are willing to give; financially, physically, and even emotionally. After doing so, you may find that you need to learn how to say “no” to others without feeling guilty as well. 

One of my friends decided to become more comfortable saying “no” by practicing at the checkout counter. When the cashier asked if she would like to round up her purchase she would say "no" even though it was uncomfortable. This was easier than saying “no” to people was close with, but it helped her grow into it.

 

Handling Chronic Stress

Stress is a part of life and can be good for you. When you are stressed it sharpens your senses and releases adrenaline that can help you handle the situation. But when stress becomes chronic, you will benefit from finding healthy ways to handle it. 

Reframing the way you perceive stress is a valuable tool in reducing the impact of chronic stress. Shifting your perspective is not an easy thing to do, but it is often possible. This may look like taking a long view of a situation by asking yourself if the thing causing you stress will even matter in five years. It may mean accepting things the way they are. 

Acceptance can be extremely difficult, but it can also be a really valuable tool for handling the stress you cannot change. Once we recognize that we can’t change the stress right now, we can stop fighting against it. This may involve grieving the fact that things aren't the way you'd like. Over time this process can lower stress levels.  

You can find more ways to handle stress here. 

 

Movement

Another important aspect of self-care is getting some movement in your day. It doesn't have to be a full exercise program, but intentionally adding movement to your day can be so beneficial. You may choose to:

  • Walk somewhere instead of driving
  • Take a movement break at work
  • Make a phone call while walking or have a walking meeting
  • Skip using a convenient tool or food processor to prepare or chop something, and do it yourself with a knife
  • Carry your child instead of using a stroller
  • Use the basket instead of a grocery cart
  • Put on music and dance around your house instead of watching TV
  • Take the stairs instead of the elevator
  • Walk on an incline
  • Park further away at a store

Also, remember that movement doesn’t have to mean moving your body from one place to another. I would consider it “moving more” if your muscles are more engaged. For example, sitting on a stool would be moving more than lounging on a La-Z-Boy since your muscles will be more engaged to support your body.

 

Practice Gratitude

Feeling gratitude activates the hypothalamus and floods your brain with the feel-good hormone dopamine. Studies have found gratitude decreases the prominent stress hormone cortisol. It also decreases blood pressure, while increasing heart rate variability.

By placing your attention on things that bring you pleasure, you can cultivate gratitude in an authentic way. They don’t need to be big things, even little things that bring you joy are worth celebrating. 

For more ideas on gratitude check out Creating a Gratitude Practice.

 

Acknowledging Our Difficult Emotions

There is a reason for any emotion you are experiencing. It is important to accept both “good” and “bad” feelings. Fighting against difficult emotions can have a negative effect on your mental, emotional, and physical well-being. It is important to allow yourself to lean into these painful emotions and accept them without judgment. 

Difficult emotions tend to come like a wave. Let them wash over you and then pass on. Resisting them does not tend to be an effective way to handle these types of emotions and can often make them last longer. 

The key is learning to lean into these emotions to the extent you are able to without it dysregulating your nervous system. If you find the intensity of the emotions is too much or you stay in these difficult emotions too long, you may want to reach out to a professional for some support. 

 

There is no right or wrong way to do self-care. In fact, ideally, the focus will shift from what you decide to do and allow you just to be. What works for one person may not work for you. I'd love to hear what you are doing to take care of yourself this winter!

Dr. Jamie 


 

Don't Forget the Basics: Sleep

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blog sleep dont forget the basics2How much sleep do you get each night? It is important to remember that the amount of time you spend in bed is not equal to the number of hours you actually sleep. It takes time to fall asleep, so you need to take that into account.

Sleep is essential for the basic repair of systems in the body including neurological, endocrine, immune, musculoskeletal, and digestive systems. Without adequate sleep, you cannot be healthy. Unfortunately, it isn’t always a priority in our society.

Adults generally require 7-9 hours of sleep each night, but American adults only average 6.8 hours (this is over an hour less than it was in 1942). One-third of adults don’t even get 6 hours of sleep.

To make matters worse, more than a third of Americans have trouble sleeping every night while over half report sleep problems at least a few nights a week. It is no surprise that the use of sleep aids has dramatically increased in recent years.

Let’s look at the importance of sleep and what you can do to improve yours. 

 

Sleep is Crucial 

Have you ever realized that you get sick a lot more when you aren’t sleeping well? It is no coincidence. Sleep directly impacts your immune system, but that is not all it impacts. Sleep is also important for:

  • Enhancing memory and mental clarity
  • Musculoskeletal growth and repair
  • Boosting mood and energy
  • Increasing stress tolerance

 

What happens when you don't get enough sleep?

Melatonin (one of the main hormones controlling your circadian rhythms) increases immune system function to protect you from infections. If you are not getting enough sleep it can not do its job.

Sleeping for less than 6 hours a day is associated with low-grade chronic inflammation, worsening insulin resistance, and an increased risk of obesity, diabetes, and cardiovascular disease. It is also associated with heart disease, hypertension, and psychiatric disorders like depression and anxiety.

You can eat a perfect diet, but if you are not sleeping enough and managing your stress, you can still tend towards poor health!

Read more ...

The One Food to Clean out of Your Pantry this Year

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blog cover overcoming mediocrity 1Many people use the new year as a time to focus on eating healthy. It is a great goal, but all the nutrition advice can make it difficult to know where to start. One health “expert” says one thing, while another says the exact opposite. So, who do you believe and where do you start? 

As I’ve researched nutrition and studied functional medicine, I’ve drawn my own conclusions based on research. Some of it went in direct conflict with what I had always been taught. But as a doctor, I need to follow the research, not just someone’s opinion.

With that in mind, I think the one change that can make a huge difference in your health is to drastically reduce the polyunsaturated fatty acids (PUFAs) in your diet. This may come as a surprise to some of you, but there is a compelling case for this that can’t be ignored.

Let’s look at these oils, what they do in the body, and how to avoid them.

 

What are PUFA’s

Polyunsaturated fatty acids (PUFAs) are unsaturated fats made up of a chain of hydrogen and carbon. This type of unsaturated fat has two or more double bonds in this chain. This structure is less stable than other oils and can create many problems.

PUFAs are vulnerable to light, heat, and even oxygen. These vulnerabilities can lead to damage that leads to oxidization. When we have oxidized fats, we are ingesting free radicals which leads to inflammation. PUFAs are high in Omega-6 which also leads to inflammation.

Inflammation is extremely damaging to the body, contributing to nearly every chronic health condition you can think of (diabetes, metabolic syndrome, autoimmune disease, cardiovascular disease, some cancers, rheumatoid arthritis, asthma, mental health issues, cognitive decline, dementia, obesity, etc.). 

 

Which Oils to Avoid

When we talk about oils, all of them contain a blend of various types of fatty acids. They have a varying percentage of mono and polyunsaturated fatty acids (PUFAs), saturated fatty acids, and sometimes even trans fatty acids. I am actually totally fine with saturated fatty acids for most people. My recommendation is to remove the oils that tend to have the highest percentage of PUFAs and of course trans fatty acids. 

Take a look at the oils below (PUFAs are in blue). Think about where you can make some changes by switching a higher-level PUFA for a lower one. It is especially important to consider this when cooking. 

Could you cook with butter or coconut oil instead of vegetable (soy) oil? Would lard be an acceptable exchange for seed or nut oils? Just changing a little thing can make a big difference.

Read more ...

Don't Forget the Basics

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blog hydration dont forget the basicsAt the beginning of the year, many people make a point of realigning their goals. This often takes the form of a New Year’s resolution.

You may have a resolution to save money, exercise more, read more, eat healthy, or cut down on alcohol. These are all great goals, but it is important to include the basics alongside them.

One of the basics is remembering to stay hydrated while you are working towards your other goals. In fact, staying hydrated can help you achieve many of your other goals and feel good in the process.

Staying properly hydrated is more involved than simply drinking eight glasses of water. Let’s look at some of the nuances surrounding hydration and learn one trick to make it happen.

 

Beyond Water

You need water, but you also need all sorts of minerals. Your current water processing and filtering systems have probably stripped away most of those minerals from your water. 

If you are drinking just plain water (especially if you have a lot of it), you can dilute the mineral-rich fluids in your body. This makes your kidneys work way harder than they need to, and you may find yourself running to the bathroom constantly to pee off all of that excess fluid. 

Adrenal cocktails are a great way to counter these concerns. These are mineral-rich drinks that particularly focus on supporting sodium and potassium levels. This allows your body to replace the minerals lost and keep the liquid from diluting them. It also contains Vitamin C which helps in the utilization of these vitamins and provides bio-available copper. 

 

Adrenal Cocktails

There are several ways to make an Adrenal Cocktail. My favorite recipe consists of 1 cup of coconut water, the juice of 1 lime, and 1/4 tsp. salt. You can find more adrenal cocktail recipes here. 

After you try some of these recipes, you can experiment with some of your own. It’s easy to make one. Just include a source of sodium, potassium, and vitamin C.

 

Gel Water

When I'm not drinking my Adrenal Cocktails, I make sure all of my water is some form of gel water. 

Read more ...

Magnesium: Are you Getting Enough

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blog magnesiumYou may be familiar with vitamin D, zinc, and vitamin C, but what about magnesium? As important as magnesium is, it doesn't get the recognition it deserves. Magnesium is the fourth most abundant mineral in the body (1) and is needed for more than 300 biochemical reactions in the body (2).

It does so much in the body and not having enough can lead to all sorts of problems. However, since our soil is so depleted our food is depleted too. Because it is difficult to get through our diet, it is important to be intentional about getting enough magnesium.

Let’s look at the important function it has in the body and learn the best way to see if you are getting enough. 

 

Why Magnesium is Important

Magnesium is important for many systems and functions in your body including:

  • nervous system regulation 
  • muscle function
  • energy production
  • blood glucose levels (3)
  • blood pressure (4)
  • inflammation (5)
  • brain function - depression and anxiety (6, 7)
  • sleep (8, 9)
  • heart health
  • protein formation
  • immune system function
  • heart health (10)
  • creating and repairing DNA and RNA

It is also beneficial in treating preeclampsia, migraine, depression, coronary artery disease, and asthma (11).

 

Do You Have Enough

In spite of how important this mineral is 50% of U.S. adults get less than the recommended daily allowance (12). Many of us in the functional medicine world believe that people generally need much more than the RDA daily amount.

In fact, I find that many patients do well working up to taking 5x’s their body weight in mg of magnesium each day (so a 150 lb. person would work up to supplementing with 750 mg of magnesium). Remember that magnesium is a powerful mineral and building up too fast can cause unwanted side effects.

Read more ...

More Articles ...

  1. Making and Keeping New Year's Resolutions
  2. Happy Holidays 2022
  3. Stress Eating During the Holidays
  4. A Trick for Holiday Stress
  5. Gifts That They Will Love
  6. Using Thanksgiving as a Springboard to a Gratitude Practice
  7. A Delicious Real Food Thanksgiving Feast
  8. Nature's Multivitamin
  9. Daylight Savings Time
  10. Some Tricks for Treats
  11. The Health Benefit of a Carrot Salad
  12. Are You Eating Enough Protein?
  13. Do You Have a Slow Metabolism?
  14. My Favorite New Lab Test
  15. Are You Eating Enough?
  16. Why I'm No Longer Drinking Plain Water
  17. Grilling Out this Fall
  18. The Surprising Benefits of Connection
  19. Overcoming Mediocrity Available Now
  20. Eating Healthy on a Budget

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"The doctor of the future will give no medicine, but will interest his patients in the core of the human frame, in diet, and in the cause and prevention of disease." - Thomas A. Edison 

Helping your body to function at its best so that you feel great and live the life you love!

We know you want to keep moving and eat nutritious "real" food, but sometimes it's hard to remember to do what you know you should do. Sign up for our email list to get friendly tips and reminders. We'll keep you on track with a weekly e-mail.

 

Latest Articles

  • Taking Care of Yourself this Winter
  • Don't Forget the Basics: Sleep
  • The One Food to Clean out of Your Pantry this Year
  • Don't Forget the Basics
  • Happy Holidays 2022

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