Few things as simple as hydration have such a profound impact on your health. If you aren't hydrated, you are starving every cell in your body, preventing them from working at their best. It is important for digestion, energy levels, blood volume, skin, and the mind.
Dr. Hyman explains, “Water is so essential for our brains that a loss of just 1-2% can significantly impact our cognitive function, making it harder to focus, concentrate, make decisions, or even connect with others.”
If we know how important it is to stay hydrated, why is it so hard to make it a part of our daily routine? Let's remind ourselves of the benefits and look at fun ways to stay hydrated.
Proper hydration impacts
- Immune system - boosts your immune system and can help prevent infections.
- Nutrients to cells - helps deliver vitamins and minerals throughout your body.
- Kidney & liver function - vital in eliminating waste from your cells
- Weight regulation - boosts metabolism, increases satiation, and raises sympathetic nervous system activity.
- Brain function - increases sleep quality, improves mood, and sharpens attention, memory, cognition, and the ability to concentrate.
- Joints & skin - keeps joints lubricated and skin supple.
- Reduces negative symptoms - staying hydrated can help prevent headaches, irregular periods, and constipation.
- Regulates acid levels in the bloodstream
- Lowers your risk of anemia and heart attack
Fun Ways to Stay Hydrated
1. Kombucha
Kombucha is a fermented drink made with tea, sugar, and a SCOBY. That funny word is an acronym for a “symbiotic colony of bacteria and yeast.” As the bacteria eats the sugar, it produces probiotics, which are good for your gut. Some brands are high in sugar, so read the label carefully before buying a jar.
2. Water Kefir
Traditional kefir is a fermented drink made from milk with a variety of bacteria and yeast. Water kefir uses the same process but uses water as the base. It is easy to make. Just get the grains, put them in sugar water, and let them ferment. Some people enjoy adding flavor to enhance the taste. You can also do a second fermentation to make it bubbly.
3. Coconut Water
Coconut water is naturally sweet, making it taste great. It is a good source of nutrients such as magnesium, calcium, phosphorous, and potassium. In fact, it has more potassium than a banana. Look at the ingredients, though, because some companies add sugar, preservatives, or additives.
4. Mineral Water
Mineral water with a splash of juice gives you the flavor without the higher sugar levels of straight juice. You can also put a couple of tablespoons of balsamic in your sparkling water. Start with a fruity flavor such as mango, blueberry, strawberry, peach, or lemon.
5. Tea
Tea has been used for centuries for its health benefits. It is thought to decrease inflammation while improving gut health. With so many flavors, tea is a great alternative to coffee. As with most things, quality matters. Traditional tea bags may release chemicals and mycotoxins as they steep. Organic loose-leaf tea made with an infuser is a safer choice.
6. Zevia (if you can't give up soda just yet)
This soda contains only pure ingredients and has lower sugar levels than traditional soda. Many flavors mock popular drinks on the market. It can often be found at Target, Jewel, Whole Foods, and Walmart.
Let me know your tricks for staying hydrated.
Dr. Jamie
I am more concerned about the level of movement you get throughout the day than how much you workout. Our culture is so focused on exercise that we forget the value of simply moving throughout the day.
We think we are living an active lifestyle if we go to the gym regularly; however, if we sit the rest of the day, we are still living a sedentary lifestyle.
Let's explore how we can change our mindset around movement.
The Danger of Sitting
According to Dr. James Levine, the director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.”
Even more surprising is that the negative effects of sitting are apparent in those who exercise daily. We need to change our view of movement and find ways to incorporate natural movement into each part of our day!
Cavemen's Workouts
When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Movement was simply a part of life for most of our ancestors, as their survival depended on it. They didn’t need to go to a gym, because they moved to secure food, shelter, and safety.
This functional movement got their whole bodies moving; they did natural movements in a natural environment. This is very different from the precise repetitive movements that most of our workouts at the gym include.
Are You Living in Captivity?
In the wild, orca whales can swim 100 miles daily while foraging for food. In captivity, this natural unrestricted movement is not possible. Instead of swimming through the ocean without restriction, the captive orca spends its day swimming in circles. This lack of natural movement is one reason an orca’s fin may collapse while living in captivity.
As humans, we restrict our movement due to work, busyness, or other lifestyle choices. We have put ourselves into “captivity” without even realizing it!
Ways We Put Ourselves in Captivity
- spending hours in one position (sitting in a chair at work or resting on a couch at home)
- walking on flat ground
- binding our feet in shoes (sometimes really unnatural shoes like high heels)
- engaging in repetitive exercise
- using machines that force our bodies into precise, but unnatural movements (ellipticals, treadmills, etc.)
Human’s “Collapsed Fin”
Instead of a collapsed fin, our lack of natural movement can show up in...
- knee pain
- hip pain
- collapsed arches
- arthritis in your joints
- tight hamstrings
- leaky pelvic floors
- bunions, etc.
Many patients tell me that they have “bad knees” or a “bad back," but most never consider why. We must look at how we move (or do not move) our bodies, as well as the cumulative stress we have put (or not put) on our muscles, ligaments, tendons, and joints.
Incorporating Natural Movement in Your Life
Long-term change is the goal, so start small and work your way up.
- walk somewhere instead of driving
- sit on the floor instead of reclining on the couch
- take a movement break at work
- make a phone call while standing
Read more ...
We have four weeks and one day until spring! That's right; spring begins on March 20th at 4:01 Central Standard Time.
Seeing the end of the wintery tunnel is a welcome sight for many, but we still need to get through the next 29 days.
Let's look at some natural ideas to boost your mood any time of the year.
Nutrients
Make sure to give your body the nutrients it needs to thrive. This includes eating enough calories including healthy protein, carbs, and fat. Doing this through whole food sources will help provide the vitamins and minerals you need. So focus on eating meats, vegetables, fruits, nuts, and seeds at every meal.
Packaged items are often high in sugar, refined grains, and omega-6 fatty acids. They also tend to contain chemicals and preservatives. These things do not provide good nutrients and cause inflammation in the body. Many common health concerns involve inflammation, so minimize these ingredients and stick to whole food.
Whole foods support the beneficial microbiome in our gut, especially if you eat fermented foods. Foods like yogurt, sauerkraut, kimchi, and kefir are rich in probiotics. You can encourage the good bacteria to multiply by giving it the food it needs. It thrives on fiber from fruits, vegetables, and starchy tubers.
Sleep
Getting the proper sleep helps boost your mood. Sleep in a cool room with a comfortable bed. Keep your room quiet or consider a sound machine. Only use your bedroom for sleep and sex. Generally, you will benefit from not being overly full or hungry. Be sure your diet isn’t too low carb or low fat. Since caffeine and alcohol interfere with your circadian rhythm, limiting them (especially later in the day) will help you sleep better at night.
Exposure to natural bright light in the morning may be the most important habit for a great night's sleep because it helps reset your circadian rhythm. Finding ways to be outside in these Chicago winters can be challenging, but exposure to natural light is extremely beneficial. It helps your sleep and directly impacts your mood significantly. Too much artificial light, however, can negatively impact your sleep and mood. Install black-out curtains, cover electronics that emit light, avoid screens two hours before bed (computers, smartphones, television, etc.), use blue light-blocking glasses, and wear a sleep mask.
Sleep hygiene is important, but good habits will not matter if you do not make enough time for sleep. Mathew Walker says, “You have more of a chance of being struck by lightning than you do of being in that tiny, tiny minority of people that can thrive with fewer than 7 ½ to eight hours of sleep.” And, remember, being in bed for eight hours does not equal a full eight hours of sleep; you need to account for the time it takes you to fall asleep.
Movement
I am more concerned about how much you move throughout the day than how much you exercise. When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Our ancestors didn’t need to go to a gym, because they moved to secure food, shelter, and safety. It was a natural part of their life; their survival depended on it. Children also incorporate movement naturally in fun spontaneous ways. Unfortunately, we tend to lose this as we get older and "more mature."
Take some time to think about how often you move throughout your day as an adult. If your job requires you to sit for eight hours, are there ways to break it up? Remember that movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or discretely stretching in your seat.
Here are some other ways to include movement in your daily life...
- sit on the floor or stand instead of reclining on a couch or a chair with a back
- take a movement break at work
- 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
- park further away at a store
Read more ...
Whatever your relationship status, you deserve a great Valentine's Day. A relationship does not need to be romantic to be life-giving. Remember the many special people in your life, both friends and family. Take time to appreciate them and celebrate how special they are.
Loving and taking care of yourself is also worth celebrating. In addition to creating a stronger connection with yourself, it helps you connect more meaningfully with others. Realizing the impact of connecting with yourself may create a desire to make it a priority each week.
Nature is somewhere we can find connection as well. Being in nature can make you feel a part of something bigger than yourself. Taking time in nature does not require anything more than a little bit of time, and it can be done with others or in solitude.
These connections increase both your emotional and physical wellness, so let’s explore some ideas to encourage these connections.
Connecting with Yourself
You can not deeply connect with others without being connected to yourself. Knowing yourself and what you value is the foundation for all other relationships. It will help you determine what relationships you want to invest in and allow you to show up authentically. This will make the relationship richer for both parties.
Slowing down can help you connect with yourself, but it can be tricky to know where to begin. Your body can help you notice feelings that may have been overlooked for too long, so start noticing what is going on in your body. Is there tightness in your body from stress? Do you feel a sense of lightness when you are peaceful or happy? Use these sensations to draw your attention to what you are feeling and start to put words to your emotions.
Recognize these feelings without judgment. Do not try to change them. Each one provides valuable information about things that matter to you. Intense emotions can indicate that something is important to you.
Here are some ways that may help you connect with your inner world...
- bundle up and go for a relaxing walk.
- read a book and contemplate your reaction.
- take some time to journal.
- sit alone by the fire.
- go to a coffee shop alone (Kindred in West Chicago is my favorite)
- do a guided self-compassion meditation (with Kristen Neff).
- practice box breathing (also known as Four Square breathing).
- use art as a tool for self-connection. (You don’t have to be an artist, even an adult coloring book can help with reflection.)
- experiment with the 5-4-3-2-1 grounding exercise.
- work with a therapist to get in touch with your internal world.
Connecting with Others
The American Association for the Advancement of Science published a study that found “a lack of social connection is a greater detriment to health than obesity, smoking, and high blood pressure.” On the other hand, positive connections improve your immune system and lead to a 50% increased chance of longevity.
So, what is social connection and how do we cultivate it? Author and researcher Brene Brown defines connection “as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”
The first step to developing this type of relationship is to find people that you would like a deeper relationship with. Look for people that you share common interests with and see regularly. If you don’t already have people like this in your life, try finding some through community groups (meetup groups, book clubs, local schools, spiritual communities, etc.)
It takes time to establish deep friendships, but here are some ways to increase the likelihood of developing them with the people in your life…
Make time for important people in your life
- connect around the dinner table a few times a week
- invite friends to go out for coffee
- have a game night at your house
- hang out in the evening with the people in your home
- call a family member
- text an old friend
Do an activity together
- go for a walk
- enjoy a round of golf
- do some shopping
- head to the bowling ally
- challenge yourselves to a room escape
Read more ...
The second Friday of January has been deemed Quitter's Day. The day is intended to encourage those who are giving up on their New Year's Resolutions to keep pushing towards their goals even if they do not do it perfectly.
Many view it as failure when they do not meet all of their goals; it can be a painful experience, leading to embarrassment and shame. But, what if we could reframe the experience of "failing" by looking at the bigger picture?
Most of our success is a process. We don't wake up knowing new skills; we need practice. So, ask yourself if failing is simply a footstep on the path to greatness. Are there ways to modify your goals that will still take you in the direction you want to go?
Let’s explore this topic and see why many leaders deem failure necessary.
Growth From Failure
Think about one of your greatest achievements. Did you accomplish it easily without any challenges? Most likely you didn't because messing up is part of the learning process.
Winston Churchill said, "Success consists of going from failure to failure without loss of enthusiasm." Accepting our failures as part of a bigger picture helps us from letting discouragement hold us back.
Making a mistake gives us valuable information. When we embrace these mistakes, we can take what we’ve learned and apply it toward achieving our goals. It can also be a chance to reconsider and modify our goals.
Limits of Playing it Safe
Elon Musk allows failing to be an option in his work, saying, "If things are not failing, you are not innovating enough."
Understanding the importance of failing, frees us up to risk, try, fail, and learn more. If you never fail, your goals may be too small. It might keep you from failure but will limit your ability for growth. Achieving greatness inherently comes with the risk of failure.
If we can embrace our mistakes as a part of learning, we will not need to play it safe. We will be free to try innovative ideas with the potential for huge success. No one is good at something the first time they try, but there are benefits in taking a risk!
Failing Forward
Many people seen as the most successful were often considered failures at one point. Did you know that Howard Schultz was rejected for a loan 242 times before he secured the funds to start Starbucks?
I like the term "failing forward." We fail forward when we keep persevering despite failure, knowing that failing is a part of the learning process. Embracing this truth frees you up to be (and accomplish) all you can be!
So, when you start to feel like a failure, remember the words of J.M Barrie who authored Peter Pan. He says, “We are all failures - at least the best of us are.”
What would you try if you knew you wouldn't fail? How can you embrace failure, knowing it is part of the process?
Dr. Jamie
Most people do not realize how good their body should feel. Lack of energy, stomach issues, and pain have been accepted as a normal part of life. I am here to tell you that it is not normal to live with these symptoms.
Do a little exercise and ask yourself what aches and pains you have accepted as normal. Write down two or three things that stand out to you. If nothing comes to mind, keep reading and try this exercise again when you are done with the article.
If you have a formal diagnosis, this question can be especially important. It is easy to believe that the diagnosis means your symptoms will be part of your permanent story. But, this does not always have to be the case.
We need to begin by looking at the bothersome symptoms you may face. They may tell us something about how your body performs basic human functions. When one of your basic functions is not optimal, it can lead to unpleasant symptoms.
Let's consider what these symptoms may be trying to tell you.
Issues to Address
- Hydration - Can you urinate without discomfort? Is your urine a “normal” color? If you are unsure, check out the following chart.
- Digestion - Can you take in food and process it normally? Do you have regular pain-free bowel movements of proper consistency? Check out the following chart if you are unsure if your stool is “normal” or not.
- Nutrients - Are you giving your body the nutrients that it needs? Are you eating foods that lead to inflammation within the body? Do most of your meals consist of nutrient-dense foods? If you are unsure, let's talk about it at your next appointment.
- Stress management - How often do you feel stressed? What is your tolerance for handling small, medium, and large stressors? If you are unsure, consider how long it takes to calm down if an officer turns his lights on behind you to stop someone else. If you feel the impact hours later, your body is probably not handling stress well.
- Sleep - How many hours do you sleep each night? 7-9? Do you have trouble falling asleep? Do you have trouble staying asleep? If you are not sleeping well, it can drastically impact your immune system and ability to heal. Keep a sleep journal and read some of my blogs on sleep quality.
Read more ...
