Healthy Lifestyle

Not a Social Butterfly?

Nurturing your social wellness is as important as going to the gym! Relationships and a sense of community are not just beneficial for your mental health; they are good for your physical health, too. It makes sense because those two things are strongly connected.

Most of us don’t think about how important meaningful relationships are to our health. We tend to focus on the importance of eating healthy and moving our bodies, thinking they are the most important things. But those things alone will not leave you feeling your best.

Having strong social connections has been linked to motor skill retention, cancer survival, increased immune function, memory preservation, and longevity. Social isolation, on the other hand, has been linked to increased risk for heart disease and Alzheimer’s disease. 

So, what do you do if you are not a social butterfly or if your community is smaller than you would like? Let's see if we can make a plan!

People Around You

When you start your day tomorrow, notice the number of people you come into contact with throughout your day (the lady at the grocery store, the dad at the bus stop, a co-worker at the office, etc.). Is there a way you can connect with some of them?

Just smiling or striking up a short conversation can begin to create a sense of community. It doesn't have to be anything deep, but it could be. You never know how a conversation will go and the interesting people you could meet if you don't try.

Just One Call 

Take a minute to think about someone in your life who you would like to get to know better. Whose picture just popped into your head?

Consider giving them a call. Just tell them you were thinking about them and wanted to check in. Then, use a question that will get more than a one-word answer; something different than a general "how are you?".

You can ask them what the best part of their day was, if they are looking forward to anything this week, or what their favorite show is right now. If you aren't ready to call, start with a text.

It is also nice to reach out to friends you haven’t spoken to in a while. Sometimes you can pick up right where you left off. You can use social media to send them a memory, but consider taking it a step further. Asking specific questions about their life can open a conversation. If there is a way to continue the conversation offline, all the better.

Put Away Technology

Unless you are making that call, consider putting away your phone and start connecting with those around you. It is hard to feel connected unless you are doing so in real life. Liking someone's post will not connect you in the way a personal conversation would.

It's easy to get lost scrolling through your phone and realize you have missed your day. And, it can be difficult to go to bed if you don't feel satisfied with your day, which could result in you staying up late on technology. This can create a cycle that keeps you more connected with your phone than others. Check in with yourself to see if that's really what you want.

Join a group.

If you feel like your social circle is lacking, join a group. Find a group centered on something you are passionate about to meet like-minded people. This could be a church, a gardening club, a card group, a fitness class, a sports team, or a volunteer group. (The library has a couple of book clubs, and you can find a variety of groups on Meetup.) 

Once you join a group, make sure you participate. You will form much deeper relationships by interacting with the group consistently. Look for ways to interact that feel authentic to you, but don't be afraid to push yourself out of your comfort zone a little. Also, keep an eye out for people you may want to get to know outside of the group. 

Invite a Friend for a Walk 

Going for a walk with someone gets you moving and gives you a chance to get to know them. It can be easier for some people to talk when they aren't sitting face-to-face. They may feel more able to have deeper conversations when they are moving. It can even be helpful for conversations that may be difficult because going out of the house might help each person be aware of the tone and volume of their voice. Check it out and see what works best for you and those in your life.

Remember, it isn’t a contest to see who has the most friendships. How deep and meaningful those relationships are matters more than numbers. Little things can make a big difference when done intentionally. 

Dr. Jamie

Moments of Peace

"We are so busy watching out for what's just ahead of us that we don't take time to enjoy where we are," said the great philosopher, Calvin (from Calvin and Hobbes). Sure, he was flying down a hill in his little red wagon when he said it, but it applies to our lives as well.

Life can feel like a race to meet all our responsibilities and get through the day. It can take the joy out of life if we are not able to slow down and be present in the current moment. You may be laughing at this, thinking, “You don’t know my life.”

However, slowing down does not mean that you have to go through your life at a snail's pace. It simply means that you pause from time to time to draw your attention to the present. Taking small breaks when you can is valuable, too.

Mindfulness is a tool you can use to bring calm into your life as you navigate a society that prioritizes speed, productivity, and goals. It is a counterbalance that eases anxiety, depression, burnout, and disconnection.

Let’s look at how you can use it as a remedy to our “what’s next” culture.

Mindfulness

Mindfulness is the practice of creating a moment-by-moment awareness. It means bringing your attention to the present through your thoughts, internal feelings, physical surroundings, and bodily sensations.

Moments of mindfulness do not have to be complicated. It can be as simple as intentionally looking at your surroundings, noticing sensory input, focusing on your breath with your eyes closed, gentle stretching, or savoring a cup of tea.  

Since most concerns are about the past or future, focusing on the present can give a sense of peace. If feelings of regret or worry come up, allow them to pass through your mind without grabbing hold of them. Let them come and go like a wave washing over you.

Resisting

It is common to resist mindfulness because slowing down makes us vulnerable. We find ourselves alone with our thoughts, which can lead us to experience emotions we have been avoiding. Each time that this occurs, gently bring your attention back to the moment.

Taking time for mindfulness may also make you feel like you are lazy or like you are missing out on more important things. But investing in your mental and physical health (and they go together) is never a waste of time. 

It is also helpful to remember that this doesn’t have to take long. A few minutes out of your day may be achievable when an hour-long meditation may not. Take a look at the lists below and consider doing one thing intentionally to bring mindfulness into your daily life.

Mindful Moments

Start to notice textures, sounds, and sensations in everyday life. Pulling your attention to these little things for just a minute can start you on the path to mindfulness.

• Put on a cozy sweater or sweatshirt
• Open the window for a cool breeze
• Massage or stroke your face
• Notice the flavor of your food
• Close your eyes and let the sunshine on your face
• Mindfully drink your coffee 
• Smile at a fond memory

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Eww Gross!!!

Okay, here’s a wild fact: when astronauts first landed on the moon, they left behind four bags of poop. So, human waste is literally part of our space legacy.

As natural as it is, we don't talk about poop often. Some people believe that's because our brains evolved to be grossed out by poop - it helped keep us safe from disease. While there are benefits to this disgust, a lack of openness can leave us wondering if what we are experiencing is normal. This may cause us to miss important messages the body is giving.

Pooping is one of the most honest things our body does - it doesn’t lie and it doesn’t sugarcoat messages. The frequency, consistency, and color of our poop are great indicators of our digestive health, which has a tremendous impact on our overall health.

So What’s “Normal” Anyway?

Let’s break it down. A healthy poop should:

• Be soft and smooth, like a ripe banana

• Hold its shape when flushed (no crumbling confetti)

• Be chocolate brown - not too dark, not too pale

• Smell - okay-ish. Not great, but not really terrible

• Come out easily - no straining, no drama

You should poop 1 - 3 times a day. If it hurts or you find yourself pushing like you’re in a gym squat competition, something’s off.

Your Poop Is Talking - Are You Listening?

Here’s what different poop signals might mean:

• Too soft or mushy - You might need more fiber

• Hard and dry - Probably not drinking enough water

• Very dark - Could be internal bleeding (don’t ignore this)

• Pale or clay-colored - Might be a liver or absorption issue

• Less than once a day - Constipation alert

• More than three times a day - That’s diarrhea territory

• Super stinky - Could mean toxins or gut imbalance

If you experience any of these symptoms for more than a few days, it’s worth talking with your doctor. Your poop might be telling you something important.

Squat Like a King

Squatting is actually the most natural way to poop. A researcher named Dov Sikirov found that squatting helps everything line up better, so you don’t have to strain.

That’s why the Squatty Potty exists - it’s a little stool that helps you get into a squat position while still using a regular toilet. It’s simple, smart, and yes, their unicorn commercials are legendary.

You can buy the classic 7” white squatty potty here or an adjustable height bamboo squatty potty here.) 

Moving Like We Were Meant To

Long before treadmills and fitness trackers, movement was simply a part of life. Our ancestors didn’t schedule workouts; they moved throughout their days with purpose. Whether they were sprinting to catch dinner, hauling water from the stream, or building shelters, their bodies stayed strong because movement was an integral part of everyday survival.

Fast forward to now, and we can still see this instinct towards movement - just watch any child for five minutes. They jump, spin, squirm, and sprint like movement is their favorite language. That kind of playful, unstructured motion is the foundation for growing bodies.

But here’s the truth: we adults could benefit from reclaiming that natural approach to movement, too.

What Is Natural Movement?

Engaging your entire body in the way it was designed to move is better than working on isolated muscles at the gym. Lifting, throwing, sprinting, or crawling are functional movements that activate multiple muscle groups at the same time and support real-life strength.

Focusing too narrowly on single muscles can lead to imbalances and even pain. We especially see this in young athletes who develop overuse injuries because they aren’t strengthening or stretching holistically.

So let’s shift our thinking. It’s time to ditch the idea that movement has to be structured or intense to be worthwhile.

Everyday Movement 

You don’t need hours or equipment to get your body moving - just a little intentionality. Try these simple tweaks to bring more natural movement into your day:

• Park at the far end of the parking lot 

• Stand up during phone calls

• Go barefoot outside to engage new muscles

• Take the stairs whenever possible

• Carry your kiddo instead of using the stroller

• Shop with a basket, not a cart

• Play chase or tag with your kids

• Sit on the floor while reading or watching TV

• Crank the music and dance around the house

Rediscover the Joy of Movement

Let’s break out of the “only-at-the-gym” mindset and bring movement back to our lives in joyful, functional ways. Think about how you moved as a kid - did you roll down a hill, balance on a curb, or skip down the sidewalk? You don’t have to do flips anymore (although kudos if you still can), but that playful spirit can live on!

If you loved sports back in the day, maybe a local class or group through the Warrenville Park District would be just the thing to rekindle that spark. They have a bunch of group classes for children and adults. I've also really enjoyed playing Pickleball during their open court time.

I’d love to hear how you’re incorporating fun, functional movement into your life! If you are struggling with this, let's brainstorm together at your next appointment.

Dr. Jamie

P.S. 

Got a Child Heading Back to School Soon?

Getting ready for school can be exciting… and overwhelming. Emotions may run high for both parents and children while shopping for supplies, planning meals, and adjusting routines. Just knowing this can make a difference; if we expect it to be hard, we can give a little more grace.

 

A parent's calm can help set the tone, especially if your child is not so excited to go back to school. Kids will sense your stress, so it's essential to remember to care for your own needs as well as theirs. Take breaks when you can if you are feeling overwhelmed.

 

Be sure to accept their feelings without trying to cheer them up or get them to look on the bright side. It might not feel like you are doing anything, but sometimes just listening with an empathetic ear is what kids need most.

 

Let’s look at some practical ways to minimize your stress and set your family up for success.  

Why Sleep Is a Non-Negotiable

In today's fast-paced world, running on empty is almost seen as an achievement. Exhaustion is praised, and feeling well-rested might even earn you an eye-roll or sarcastic "must be nice." But let’s flip the script - sleep is not a weakness. It’s one of your body’s greatest tools for healing.

Every system, from your brain and hormones to your immune system, digestion, and muscles, needs sleep to function well. If we truly care about our health, sleep deserves to be at the top of the priority list.

A Daily Essential

Take a moment and ask yourself honestly: Do I truly value sleep? It’s easy to say yes in theory, but our habits often show otherwise. We tend to sacrifice rest for emails, entertainment, errands, or other things that seem pressing.

A fascinating study placed participants in a quiet, clock-free space for up to 24 hours a day. With no time cues, most people initially slept up to 20 hours, then gradually began adjusting to about 8 hours a night. Many seemed to need to catch up from years of sleep debt.

Want to see how much sleep your body needs? Try this quick reaction time experiment:

1. Each morning, take the reaction time test. https://www.humanbenchmark.com/tests/reactiontime 

2. Track your scores.

3. After 3 days, go to bed 30 minutes earlier. Repeat for a few days.

4. Do you notice any changes in your score? What about your focus or mood?

5. Keep adjusting your bedtime until you find the sweet spot for your body.

Light Matters More Than You Think

Artificial light has dramatically changed how we sleep. Your body’s internal clock - your circadian rhythm - relies on natural light cues to release the sleep hormone melatonin. Here’s how to reset it:

• Turn off screens 2 hours before bed. 

• Wear blue light-blocking glasses. 

• Install blackout curtains. 

• Cover glowing devices like alarm clocks.

• Use a sleep mask for full darkness.

• Get morning sunlight exposure. 

Move More to Sleep Better

Daily movement, no matter how gentle, is great for your sleep. It doesn’t have to be a workout. Just get your body moving:

• Take the stairs for a few flights

• Carry your groceries instead of pushing a cart

• Play tag or kickball with your kids

• Walk across the office to refill your water bottle

• Sit on the floor instead of the couch

• Dance by yourself or with your family after dinner

Nutrition That Nurtures Sleep

Your eating habits can make or break your sleep:

• Have a light dinner if digestion is tricky.

• Consider a small bedtime snack if you’re prone to low blood sugar.

• Watch your caffeine - it may impact you more than you think.

• Extreme diets like low-carb or low-fat can disturb sleep in some people.

Pay attention to how food affects your body, because it’s different for everyone.

Stress Needs a Gentle Exit

Stress doesn’t just turn off when the lights go out. Help your nervous system wind down with calming activities:

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