Invest in yourself
In times of uncertainty, self-care is critical By LC Arisman It is always important to take care of our health, to maintain and nourish the different systems in our body and now more than ever, self-care is critical. When everything is a question mark, the best place to invest is within your own body. We owe it to each other and ourselves to stay as healthy as possible. Every action has a ripple effect on our health, either adding to or subtracting from our health reserves.
Boosting your health A change doesn’t need to be extreme or expensive to be helpful. Due to the interconnectivity of the systems of the body, improving one area of health is like the tide that lifts all boats. That is, an improvement in one area causes improvements in other areas.
Sleep Sleep and health go hand in hand; poor sleep makes us more susceptible to disease. Healthy adults are more likely to catch a cold when they get fewer than six hours sleep. Aim for seven-plus hours a night for adults, more for teens and children. Try this: Unwind at the end of the day with a bedtime ritual. It can include a cup of tea, a relaxing bath or shower, a guided meditation, or simply saying goodnight to your home a la “Good Night Moon.” A calming routine cues the body to downshift and prepare for sleep. Good sleep hygiene with a dark, cool room and a consistent bedtime will help your body find its rhythm.
Eat more plants Intact plant foods like fruits, vegetables, legumes and whole grains are full of antioxidants and reduce inflammation in the body. They also improve gut health, which is closely linked with immunity. No juicing, please, stick to the whole fruits with their fiber intact! Try this: We eat what we see. Put a bowl of apples or oranges in a high traffic area.
Reduce added sugars Only the liver can metabolize fructose and if it’s busy dealing with added sugars it cannot perform its other functions of metabolizing carbohydrates, fats and protein. Added sugars increase inflamma10 | sonomanews.com
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tion and contribute to heart disease and type 2 diabetes, which can further reduce immunity function. Try this: Added sugars are everywhere. 80 percent of the foods in American grocery stores have added sugars. Going “no sugar” is a tall order. Instead, aim for 25 grams (2 tablespoons) or less of added sugars. Having a sugar budget can be easier than going straight to zero. Fresh or frozen berries with a little bit of shaved or drizzled chocolate makes a sweet treat without breaking the sugar bank.
Get outdoors Fresh air and sunshine are good medicine. Avoid peak hours and get some vitamin D in the morning or early evening. Being outdoors at sunset will support your body’s own release of melatonin, which should help you sleep better. See Invest in Yourself on Page 11 2020 | Sonoma Valley Health & Wellness
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