There’s a Chill in the Air…

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Here are some tips on how to keep everyone in your house healthy as the weather begins to change.  

Sleep - Getting to bed on time plays a significant role in health. Sleep is when the body and brain repair and rejuvenate, and the immune system is strengthened. Being deprived of even a couple hours of sleep a night can rapidly lead to physical and mental deterioration. It causes an increase in signaling proteins such as cytokine TNF-a, which plays a role in inflammation. Sleep deprivation also disrupts the hypothalamic-pituitary-adrenal (HPA) axis, causing cortisol levels to rise. Increased cortisol levels can lead to further sleep disruption, creating a detrimental cycle.

Develop a routine to help your household learn good sleep habits. Shut screens off after dinner to make time for peaceful and relaxing activities like finishing homework and reading books, or playing a game together. If you or your family must spend time on the computer later into the evening, consider investing in some blue light glasses to avoid the interference blue light causes on the natural drop in cortisol levels that is required for sleep.

Plenty of water – There’s a lot of talk about hydration these days, but so many functions in the body begin to suffer when operating dehydrated.  Water is found in every cell of the body. When we don’t drink enough, our body starts to find ways to conserve water, but the consequences can be unpleasant and a wide array of health ailments ensue when one does not drink enough water. The list is quite diverse and can range from fatigue and constipation to both high and low blood pressure; eczema and acne to gastrointestinal issues and depression.

For those who don’t like to, or have trouble remembering to drink enough water, try adding ice, a slice of cucumber and a splash of fresh-squeezed lemon juice or a drop of high-quality lemon essential oil (lemon has additional detoxifying benefits) to dress up the flavor. For more thorough hydration, make this quick electrolyte drink:
Put juice of a lemon into a glass, add a pinch of pink Himalayan salt or sea salt and a splash of maple syrup or honey. Stir to mix well and sip for a refreshing drink. 

Air quality – The quality of air inside our homes is an often-overlooked factor that can have a significant impact on our health. Using artificial air fresheners and toxic cleaners can put a lot of damaging chemicals into your home environment.  

Natural solutions like vinegar, baking soda and essential oils are very effective cleaners that leave your home safer and smelling fresh!    Run a diffuser with your favorite oils for an uplifting and cleansing aroma.  Consider an air purifier like this HEPA filter that will pull dust, allergens, smoke and microbes out of the air.

Nutrition – In a world full of health trends and quick fixes, one truth remains: real, lasting wellness starts with what’s on your plate. Focus on getting adequate protein, healthy fats and complex carbs. Minimize refined carbs that usually come with inflammatory industrial seed oils, extra sugar and high fructose corn syrup that contribute to metabolic dysfunction. For overall health, include some fermented foods, and go beyond yogurt and try fermented vegetables. There’s more to fermented foods than kimchi or sauerkraut…the possibilities are nearly endless. Put some green beans in a jar with garlic, dill and a 3% salt solution. Be sure to use good salt - pink Himalayan or sea salt. Carrots, cauliflower, cucumbers, beets, lemons and limes are just some of the things you can ferment for amazing crunchy snacks, not to mention the benefit of preserving foods as well.

Consider adding a supplement to round things out and cover anything that may be missing from your diet. Inspired Nutrition’s Ultimate Foundation has more than 65 nutrients in amounts that are sure to provide your body what it needs to function properly. And Body Detox is going to help remove the inevitable toxins that you’ll encounter in the environment of today’s world.

Exercise - Even though life seems to move so much faster these days, we aren't necessarily moving our bodies enough anymore.  Countless studies show that regular physical activity reduces the risk of chronic disease, improves mental health, and enhances overall quality of life.  Our bodies were made to move and exercise is an antidote which can help drive away unwanted weight gain, fatigue, feeling blue and even feeling old!

Stay active! You don’t have to be an athlete to reap the benefits of exercise, just moving your body a little each day can make a big difference.  Walking, stretching and light functional movement sessions are excellent ways to get started. Invite a friend or get the whole family involved in hiking adventures, biking, or even walking the dog to share the good vibes.  Ready for the next level?  Try a new activity (pickleball, anyone?) or re-engage in an old favorite.  

We wish you a wonderful start to the fall, and hope you can breeze through the change of seasons!