Self Care

shutterstock_5507160761) Drink water (half of your body weight in ounces).

Why is water so important? Water is essential for your body to perform efficiently.

Coffee is a diarrhetic, for every cup of coffee the body has to excrete 3 cups of water to remove the toxin caffeine.

Dehydration is linked to:
Lower back pain – Depleted water storage in the lumbered discs can cause pain.
High level of toxins – Dehydrated cells can not flush out toxins.
Lack of energy – The osmosis flow is disturbed and cellular energy can not be stored in ATP molecules causing joint pain and muscle stiffness.
Activation of histamine – Pain sensing nerves are stimulated with histamine and causes pain throughout the body. Allergies are elevated and water is diverted away from bronchial tubes to reduce excessive water loss which can cause asthmatic symptoms.
Brain dysfunction – The brain contains 20% of the body’s blood supply and 85% of it is water. Dehydration affects cognitive and motor skills, fatigue, and increases pain sensitivity.
Other affects include – hypertension, constipation, digestive disorders, and kidney disorders.

2) Eat Fresh Whole Foods.

Chronic inflammation (from GMO’s), heart disease, allergies, auto immune disease (from pesticides), cancer (from nitrates), altered brain neurochemistry (from artificial sweeteners), cardiovascular disease (from refined sugar) may be avoided by eating unprocessed foods.
Avoid Inflammatory Foods – Sugar, trans fats, vegetable oil high in Omega 6, refined carbohydrates, alcohol, and processed meat.
Eat Anti-Inflammatory Foods – Tomatoes, fruits, nuts, leafy greens, fatty fish, and olive oil.
Nutritious Foods – Salmon, kale, liver, blueberries, eggs, potatoes, shellfish, whole grains, healthy spices.
Nutrients – Consult a Naturopath or Nutritionist to find out your nutrient levels and what you should be taking. People may be deficient in Vitamin D, Iron, B12, Calcium, Vitamin A, and Magnesium. Symptoms may include: Muscle pain, fatigue, bowel problems, memory loss, dry skin, anxiety, depression, and sleep disorders.
Cooking – Steaming is one of the best ways to cook food and keep the nutrients. Up to 60% of the nutrients, especially vitamin C, in water soluble vegetables are lost in water if boiling, baking at high temperature can reduce Vitamin B by 40%, sautéing can improve the absorption of fat-soluble vitamins but Vitamin C can be reduced. When cooking use as little water as necessary and consume it as well, try and cook vegetables with the skin still on (less nutrients is lost), and cook meat and veggies with the lowest temperature and time as needed.

3) Sleep

Get at least 8 to 9 hours of sleep. While sleeping, your body is replacing cells, balancing hormones, repairing muscles, and flushing out toxins. Sleeping problems are often a symptom of an underlying condition such as stress, medications, or sleep apnea. Not getting enough sleep can cause: mental impairment, suppressed healing responses, depression, lower immunity, and chronically may increase chances of getting diabetes or heart disease.

shutterstock_6951656354) Exercise

Even 30 minutes at two or three times a week can give you amazing results. Benefits include: lower blood pressure, maintain healthy muscles and weight, improve cholesterol, prevent diabetes, prevent osteoporosis, prevent cancer, increase stamina, and improve mental well being.

5) Massage 

Massage can help your body be balanced both physically and emotionally. Benefits include: relieves pain from injury, fatigued muscles, and rheumatoid arthritis. It reduces stress, blood pressure, and anxiety. It can also improve cardiovascular health, sleep, and enhance apathetic performance. Review the Benefits of Massage page for more information or please contact me to find out how massage can benefit you.