It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.
Floss Twice Per Day
WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.
TRY: Floss as soon as you wake up and right before you go to sleep.
Enjoy Matcha Each Afternoon
WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content. In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation.
TRY: Matcha Latte
2 Teaspoons Matcha Powder
1-Cup Coconut or Almond Milk
2 Teaspoons Honey
Mix together and serve hot
I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.
Breathe Deeply for 5 Minutes Daily
WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism. Additionally, taking longer exhalations illicit the relaxation response offsetting the
detrimental physiological effects caused by stress.
TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.
Move for 20 Minutes Daily
WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime. The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.
The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.
TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar. If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).
Eat Dark Chocolate
WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation. The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Cocoa also stimulates the production of serotonin, which helps improve overall mood.
TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo