This section has some easy yet powerful medical guidelines.
- Get 15 minutes of sunshine a day
- For a good night’s sleep, you need 4 things:
- a cool room (60 to 68F),
- no screens an hour prior to sleeping,
- total darkness,
- no food or drink 2 hours prior to sleeptime.
- Physical as well as emotional closeness is a big deal. Don’t reply on email, Facebook or even phone only. Get in physical touch.
- Drink water mostly, maybe coconut water but it has a lot of inbuilt natural sugar..so drink less of it.
- Embrace the Neti pot.
- Red wine is not medicinal. Alcohol in the end is liquid sugar. Don’t have it everyday.
- Have Omega-3s (healthy fat) daily. Great sources are salmon, walnuts, ground flaxseeds, and sardines.
- Supplements fill in the gaps even for those making the best possible food choices. Take these everyday:
- vitamin D
- omega-3 fish oil (check that it has been tested and doesn’t contain mercury)
- probiotics (should be kept in the fridge and contain at least 20 billion viable bacteria per serving). Commercial yogurt doesn’t have probiotics because of pasteurization.
- Take these if you need them:
- for Low blood pressure-licorice root extract (150 milligrams, twice a day)
- for a vegan/strict vegetarian diet-B12
- for bad sleep- magnesium glycinate.
All three are optional and all three are beneficial in more ways than one.
10. Talk to your doctor about getting off statins if you are taking it for lowering cholesterol. Statins have more harmful side effects in the long run.
11. Start using Chia seeds. Here’s a simple yet yummy recipe: 1 can of full cream coconut milk + 2 tablespoons chia seeds + 2 tablespoons of raw cacao + some slight sugar. Stir, chill, serve 🙂
12. Fortify your adrenal glands (they control how we react to stress). With our increasingly stressful lifestyles they get overworked. Try herbal supplements called adaptogens. Make sure they contain Asian ginseng, eleuthero, ashwagandha, and Rhodiola rosea. Take for 3 months daily to see an improvement.
13. Learn your numbers. At your next annual checkup, ask your doctor to check on:
- Haemoglobin A1C (should be 5.5 or lower)
- Fasting bloodsugar (should be below 95)
- vitamin D (should be at least 40)
All these numbers and test indicate if your body is processing sugar effectively or not.
14. Rethink the type of doctors you need to see: Having a Functional medicine doctor gives you a partner in your health journey. Check out functionalmedicine.org
15. Live outdoors as well; get your hands dirty. Run outside, garden, do cartwheels (if you can!)
16. Respect your internal clock- adjust your schedule to avoid ‘craving carbs’ times or to make use of your ‘creative best’ time.
17. Energy bars sap your strength-so always (if an option), go for raw nuts. Keep some in your bag.If forced, opt for less sugar ones such as Kind, Lara etc.
18. Don’t be afraid of acupuncture but make sure you find a good practitioner.
19. Look up- and around and at people; not only at smartphones. Be part of the environment..
20. Reset your back. Learn how to and use a foam roller.
21. Just say no (thanks).. Avoid getting and working in an environment where you are packed to the gills with obligations.
22. Sleep train yourself. Reinforcing a rhythm will have the body release sleep (melatonin) and wake up (cortisol) hormones at the right time.
23. Adopt a puppy or a kitten. People with pets live longer and happier.
24. Try going solo and not multi-tasking. When doing laundry, just do laundry. Intentional awareness brings a calmness to the mind.