Dr. Phil Shares: 5 Quick + Easy Ways To Incorporate Wellness Into Your Week

With all of the go, go, go that comes with being a busy, working woman, sometimes our own health falls to the wayside. We get it, not everyone has the time to hit a two-hour Pilates class every day…we certainly don’t! We’re all about striking a balance here and figuring out simple ways to improve our health on the daily. Let’s keep it simple and dive right into our five quick and easy wellness tips to improve your week.

easy wellness tips

Increase Your Intake of Hydrating Foods

Every wellness article you read is going to tell you to drink your body weight in water, and you should! But just in case you’re not the best at guzzling gallons of water in one sitting, try snacking on it! Foods like cucumbers, watermelon, strawberries, tomatoes and zucchinis are about 95 percent water. Increase your intake of these tasty snacks and you’ll kill two birds with one stone. We also love mixing in a shot of this hydrating inner beauty boost into our water!

Micro-Dose Your Vitamin D

Set a timer on your phone, write it on your to-do list, do whatever you need to do to incorporate fresh air into your day. Before lunch each day, head outside for a 15-minute walk and soak up the sunshine. Fifteen minutes may not sound like much, but it’s enough to get your blood pumping and also shift your mindset. Pencil in a minimum of one walk per day, but if you can swing more, do it!

Eat Mindfully

So many of us (*guilty hand raised*) eat like it’s just something else to check off our to-do list. We often eat our lunch at our desk in front of a computer, or at home in front of the television. This often leads to overeating or mindless snacking! When it’s time to eat a meal, choose somewhere intentional to sit that doesn’t involve devices with screens. This will help you feel mindful as you eat, breathing between bites, and taking note of when your body is satisfied.

Try Dry Brushing

Never heard of dry brushing? It has a surprising number of benefits, including lymphatic system stimulation. The lymphatic system is responsible for collecting and transporting waste to the blood. Dry brushing can stimulate the lymphatic system as it stimulates and invigorates the skin. It helps with everything from improving the appearance of skin to supporting digestion. Try our favorite brush here

Do Bedtime Yoga

This is one of our favorite ways to end the day. You literally do yoga in your bed, what could be more relaxing? We follow this routine, but feel free to find one that you look forward to doing each night!

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura’s Secret to More Energy

7 things to help boost your energy!

 

LauraHappy

 

 

Your body loves Routine! Try to go to bed, wake up and eat at the same time each day. We are elements of this earth and are not only susceptible, but need to harmonize with the rhythms of nature.

Create something. It engages your mind and  your soul.

Let your food be your medicine! Eat lots of leafy greens and colourful vegetables, a few fruits (berries are superb), responsibly raised meat & fish, variety of nuts, seeds, whole grains and healthy fats like olive oil, coconut oil, flax seed oil & avocados.

Optimize your energy conversion: digestion, metabolism, circulation and other systems work to ensure proper nutrient absorption.  Efficient transformation of these raw materials into energy means more energy for you.

Exercise regularly. You don’t have to move mountains, just your body. Everyday. Multiple times a day.

Personalize your treatment plan. Understanding your story, timeline and individual physiology can help create a treatment plan that maximizes your energy and your health.

Encourage the Heart Research has shown that when we think about experiences that are warm and loving and positive, it changes our physiology for the better.

While this does not constitute individual medical advice, general guidelines for better health can certainly be engaged with your personalized treatment plan.

From the heart and research of Dr. Laura M. Brown, ND.

drlaura@forwardhealth.ca

The Health Benefits Of Owning a Pet

Owning Pets Can Lead To:
Increased Health, Increased Longevity, Decreased Cholesterol, Decreased Weight, Decreased Depression, and Overall Improvement in Physical and Emotional Health.

 

Shared by Dr. Phil McAllister @ Forward Health Guelph

As a pet owner, I frequently hear that owning a pet, or a dog in particular, can be a huge benefit in relation to your health and can possibly help you live longer. For years I have believed and reported this to be true to my patients. The results I have witnessed with sick patients and geriatrics receiving pet therapy is amazing and truly touches your heart when you witness the smiles and energy reborn in these individuals. It seems that when patients are lost in the sadness of an illness, or lost in their own minds with dementia, dogs can lift their spirits and bring them back to happiness and health. As a healthcare provider writing this article, I thought it was prudent to do a bit of research on the topic. To be more accurate on a scholarly level, I did not do research, I did read the research of others on the topic, including the American Heart and Stroke Foundation, making it a literature review.

My Review of Available Research

My review did have some interesting findings with respect to increased health and longevity, decreased cholesterol levels, weight and depression, and overall improvement in physical and emotional health. Wow, with those results, why wouldn’t everyone get a dog, or another type of pet? It’s like the perfect diet pill with an emotional bonus?! Does dog food cost less than a gym membership and a happy pill prescription? Sounds too easy to be true, and it might not be true in reality.

Dog Owners are more Active than Cat Owners

A further review of literature shows that people who choose dogs over cats are more active prior to obtaining the pet. Daniel DeNoon, the executive editor of the Harvard Heart Letter spoke of a study that “followed 369 people with cardiovascular disease. A year later, those who owned a dog were four times more likely to be alive than those who didn’t have a dog. Cats, however, did not improve their owners’ odds of survival” (link at bottom of page).

Complete Unconditional Love

There was no mention of activity level of the dog owners or the cat owners. Did the dog owner study group live longer because they were more active before the heart disease and remained active after the heart disease? Were the cat owners less active? It is obvious that there was a distinct difference in survival rate. Could the results be related to the often independent nature of cats versus the unconditional love of a puppy or a dog?

The emotional needs of a dog compared to a cat are directed at the owner as in the traditional dog filled with uber excitement just waiting for their owner to simply open their eyes in the morning. For my dogs, it is like a celebration to see me wake up in the morning, with a huge amount of energy, love, and happiness. Complete unconditional love has to be good for your health!

Active People get Dogs

Berkley University in California speaks of the connection between health and having a dog for a pet. One of their statements regarding a recent study “confirmed that dog owners get more physical activity (at least in part because they have to walk their dogs), and are less likely to be overweight or to smoke, all of which contributes to cardiovascular health”.

Once again, I have a difficult time believing that having a dog would make you quit smoking or over-eating. The most reasonable explanation for this statement would be that people who choose to get a puppy (or in my case two puppies) are already active and engaging in health provoking activities. With certainty, I can assure the world that if I was overweight and smoking, it would impede taking care of my two crazy but beautiful boxer puppies.

Dogs Take a Lot of Energy!

Dogs do take a lot of energy!

My spouse’s mother constantly questions “why we didn’t get lap dogs”, and his daughters believe “cats are all we could handle, dogs are just too much work!”

They are all 100% accurate! Dogs are a lot of work, and that work comes with a huge return of love and kisses. That work is what makes you stay healthy. You can’t sit for long without them making you move. They require attention and give you attention. Therefore, they don’t let you decline in health, they insist you stay active, and activity is what it takes to lower your cholesterol, reduce your weight, increase your mental health, and possibly gives you more energy to make healthier choices on other topics such as smoking?

Increasing Health by Increasing Activity

In addition to increasing health by increasing activity, many dog owners thrive secondary to the unconditional love of a pet. Pets don’t get angry because you didn’t listen to their story over dinner, they don’t care if you left the toilet seat up, they don’t care if you missed a special event, they only care that you give them love and attention. They will wait for your love under any circumstance and will never try to make you beg for forgiveness. This type of unconditional love makes dogs exceptional for people with health issues or mental health issues.

One must also consider that dogs do not live as long as humans. The loss of a dog is as equal on a pain or emotional pain scale as losing a loved one. Harvard Medical School states,”the death of a pet can trigger a grieving process similar to what happens after the loss of a close friend or family member” (link at bottom of the page).

Being attentive to family or friends that are experiencing health issues in their pet are the same as health issues in a family member. Be present and helpful to your loved ones when they experience the same. Altered health of a dog that has given unconditional love to your mother, father, brother, sister, or child will indeed affect them in a way that they will need your assistance. Grieving is a curious entity and a broken heart is not easily mended.

Families and health care providers should always know pet therapy is available to assist with grieving. My boxer puppies visited a long-term care home and the residents would glow at holding them and even talked to their families daily about my dogs.

A piece of heaven on earth!

by

BabyBoomer Health Online