Part three: 18 ways to be healthier in 2023
Every week on my Sunday Newsletter, I showcase one simple way to improve your mental and/or physical health. It is part of my philosophy to illuminate the ease at which it is to optimize your wellness in small ways and the compounding effect this can have on your brain and body over time. To join us in the series, subscribe here (click the link and scroll to the bottom)!
Read below, Part 3, and check out Part 1 and Part 2:
#31: Get a lymphatic drainage massage
Are you familiar with your lymphatic system? It’s part of both our circulatory and immune systems and is responsible for fluid regulation, cellular repair and clean up, detoxification, inflammation mitigation, and beyond. The lymphatic system acts as a drainage for the body. So imagine how any kind of dysfunction may be problematic for our health; I’ll liken it to clogged gutters. A lymphatic drainage massage is meant specifically for restoration of this system — helps the body release toxins and break up any congestion. Read more here!
#32: Start tongue scraping!
Tongue what?! Yes, you heard it. I’ve heard all about this trend and never bought in until recently. Supporting your oral hygiene means supporting whole body hygiene as well. Read more below on what this entails and the benefits it brings. I bought my tongue scraper at my local natural market and have been doing it daily since — I don’t know if I can go without it now that I know what’s coming off of my tongue in the morning! Learn more about tongue scraping here!
#33: Choose your vitamin D3 supplement with K2!
Choosing a vitamin D3 supplement that contains K2 helps to ensure calcium is absorbed by your bones instead of accumulating in the arteries. It is important to consider these synergistic relationships when navigating the supplementation world! Always consult your healthcare provider before adding anything new into your routine.
Consider these brands when purchasing: Thorne, Trace Minerals, and Pure Encapsulations
#34: Take an after meal walk!
Taking a walk after dinner is a powerful way to support healthy digestion and blood sugar stability. Consider integrating this into your day when possible — spending 10-15 minutes on a walk post-meal can make a big difference in your energy, focus, mood, and more.
#35: Lean into cost free ways of health.
Something I have been giving thought to the past week is all of the COST FREE ways we can support our health, weekly, daily — completely free of charge. We oftentimes equate ‘health’ with expense — or ‘healthy’ with expensive. While yes, it is no doubt that eating more healthfully requires more of an economic investment and you can absolutely spend thousands of dollars on wellness treatments, fancy gyms, and more. But — consider the list below — foundational health starts with you.
Here are a few examples of cost free ways to support your health:
Morning sunlight: 10-20 minutes in the morning and throughout the day, no SPF/sunglasses
Practice gratitude: morning and night — what are three things you are grateful for?
Chew food thoroughly: supports healthy digestion, supports mindful eating
Disconnect before bed: supports healthy hormones, supports quality sleep
Deep breathing: supports everything ;) — I could go on and on about the value of deep breathing!
Coffee after breakfast: supports healthy gut, healthy hormones
Dim light at night: supports healthy circadian rhythm
Cold shower: hormetic stressor — supports healthy aging, builds resilience towards stress
Walking: hundreds of benefits of walking for both mental and physical health — in fact, 20 minutes of walking daily reduces risk of cancer, chronic illness, etc. by 40%!
#36: Have your caffeine 90 minutes after waking
This one, oh boy, might be a struggle but I’ll explain to you as to why this is helpful. During our waking hours, a chemical called adenosine is released within the brain. Caffeine is considered an adenosine blocker. The build up of adenosine is released once you go to sleep and begins again the next morning. Delaying your caffeine will promote more sustained energy and wakefulness throughout the day, discouraging any mid-afternoon crashes.
According to neuroscientist, Andrew Huberman:
“Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleepiness, and its levels increase throughout the day. By waiting 90 minutes after waking to consume caffeine, you allow your adenosine levels to rise slightly, making the caffeine more effective at blocking the receptors and keeping you alert.”
#37: Be an observer of your thoughts.
Did you know that 90% of our thoughts are repetitive and 80% of those thoughts are negative? The impact of our thoughts on our physiology is under-considered in the wellness world and it is a prime illustration of how our physical and mental health are interrelated. Consider becoming an observer of your thoughts — simply notice what they’re saying. From there, you can begin to revise and rewire the thoughts you may be having in order to better support your body and your mind.
#38: Bring hemp seeds into your life!
Hemp seeds are a wonderful source of protein (rough 10g in 2 tablespoons) and they’re also rich in omega-3 fatty acids. I love adding mine to my smoothies — they blend right in and you can’t even tell they’re there! Other ways to incorporate include adding to your oatmeal, your yogurt, or baked goods. Great pantry staple, easy to integrate, powerful for your health!
My preferred brand is Manitoba Harvest — check them out!
#39: Add dandelion root tea to your routine!
I am a big believer in herbal medicine and now that we’re heading into the cooler months, herbal tea is a staple! I love herbal tea by Traditional Medicinals — they have a wide variety, are predominantly organic, and ensure the highest quality.
Dandelion root tea is a powerful addition to anyone’s diet for liver health and healthy digestion. Dandelion is considered a ‘bitter’ which means it helps stimulate the digestive process and helps support detoxification. I’ve been drinking mine iced but transitioning to warm!
#40: Add pumpkin!
‘Tis the season to celebrate pumpkin for all that it has to offer the brain and the body! Add a dollop of pumpkin to your baked goods as a fat substitute or to add some additional fiber. Add a few spoonfuls to your next batch of chili (HINT, HINT!) or red pasta sauce as a thickener.
#41: Disconnect your WiFi at night!
This one is a new one I am getting into and for good reason, too! With our Wifi operating at all hours of the day, it can emit harmful EMFs, otherwise known as electromagnetic fields, which have been researched in relation to the detriment they pose to our health. To reduce this exposure, unplug your WiFi before going to bed at night. Read more here!
#42: Sleep with your phone outside of your bedroom!
This one is tough — especially if you’re one to use your phone as an alarm! My suggestion? Find an alternate route. I LOVE my Hatch alarm clock — check them out! Sleeping with your phone outside of your room comes with a number of benefits. Not only can it be harmful to sleep in proximity to your device, it also poses a significant distraction to your sleep routine. If you feel called out, GOOD! We know blue light can disrupt your quality of sleep and oftentimes, you’re up scrolling your social media feeds, news outlets, and so on for long after you should have gone to sleep. Even further, your temptation to scroll your phone first thing upon waking is also something to consider and how this impacts your stress response and morning routine.
For me, this is a slow work in progress but ideally, I see the multitude of benefits for my health and will continue to make this a part of my routine!
#43: Eat more slowly!
One thing about me is I am a FAST eater — I attribute it to not only loving food, but also having 3 siblings, I needed to be sure I was always able to get seconds!
When we spend more time infusing our meals with intentionality, not only does this promote mindfulness, but it also supports healthy digestion. Chewing slowly and thoroughly ensures the food is broken down, better absorbed, and more easily digested by the body. It also allows you time to assess when you’re feeling satiated so as to prevent overeating and potential discomfort. Take time to savor every bite!
#44: Eat warmer foods to help support your digestion
It can be difficult on your digestion to break down and digest raw or ‘colder’ foods — instead, abide by Chinese medicine practices and choose warmer, gentler foods during the colder months! Incorporate broths, soups, stews, cooked foods, nourishing foods to help support your digestion and overall gut health.
#45: Cook more with bone broth!
Use bone broth as your base for soups, stews, and chili and use it to cook your rice, quinoa, and more. Bone broth is loaded with collagen and protein which is broken down into amino acids like glycine that are exceptional for your gut health. 70% of your immune system lives in your gut — prioritize a healthy gut this holiday season! My favorite brand is Bonafide Provisions.
#46: Add a spoon of high quality Manuka honey to your tea this season!
Manuka honey is a type of honey, found in New Zealand, that is a powerhouse packed with antioxidants and contains honey’s wonderful antimicrobial qualities. Check out this article to learn more about Manuka honey. My favorite brand is Wedderspoon - linked in my storefront! I am obsessed with their lozenges.
#47: Add magnesium to your nighttime routine!
Magnesium is a superstar mineral and unfortunately, most of us are deficient! It is involved in over 300 cellular processes within the body which makes it critical for optimal health. Magnesium is also referred to as the “Anti Stress” mineral and can provide the body a calming, relaxing effect. Adding it to your nighttime routine can be a game changer for your sleep! Be sure you are choosing the appropriate form of magnesium — my preferred forms of magnesium for sleep and relaxation include magnesium glycinate and magnesium L-threonate. My favorite way to incorporate magnesium is in the following ways:
Pure Encapsulations Magnesium Glycinate
Cymbiotika Topical Magnesium spray
Cymbiotika Magnesium L-threonate
Always consult your healthcare provider before adding anything new into your routine.
#48: Cook with ghee this holiday season!
Ghee, similar to clarified butter, is free of lactose, which makes it friendly for those who avoid dairy. Ghee is rich in nutrients and fatty acids. It has a high smoke point which makes it safe for high heat cooking. Ghee is rich in CLA, or conjugated linoleic acid, which comes with a number of health benefits, including reducing inflammation. Ghee is also a source of butyrate, which is a short chain fatty acid critical for gut and colon health. My favorite brand is Fourth and Heart — one of my favorite ways to integrate ghee, outside of cooking, is to add a 1/2 teaspoon of Fourth and Heart’s vanilla bean ghee to my coffee or matcha! Makes for such a creamy, rich beverage and adds a punch of healthy fats to my morning routine!
