The Best Anti-Aging Secrets Aren’t So Secret

by

The proverbial “fountain of youth”…sought by many and assumed to be so elusive. But….is it?

The truth is, much of we have come to believe as “age related decline” is not age related, but rather LIFESTYLE related –AND we can do something about each of these factors.  Boiling multiple studies down to a nutshell, we’ve learned there are six primary lifestyle factors were repeatedly identified:

  • Exercise
  • Sleep
  • Managing stress
  • Building social connections
  • Avoiding toxins, and
  • Diet

In other words, what you put into your body (or don’t), movement, socializing and sleep will impact how long you live and the quality of your life.

I’ve written about sleep before (see prior blogs) – but by now, most of you are aware of the factors that can impact a good night’s sleep. However you may not have bought into what a key role sleep plays in health, mind function, energy, and inflammation…and how it aids the other 5 longevity factors listed above.

If aging well and FEELING GOOD are important to you, prioritize sleep and then focus on the other factors. Here are a few ideas to help improve your sleep habits:

1. Establish a bedtime routine: (warm shower or bath)

  • Journal. (writing down thoughts, worries or to-dos will get them out of your head)
  • Read a book.
  • Meditate. (I have to say I love a guided meditation to fall asleep to or ocean sounds..)

2. Check out your sleep environment:

  • 60-67 degrees is ideal.
  • Are loud sounds blocked out? (a white noise machine may help)
  • Black out shades are great for keeping light from coming in.

3. We can’t omit the blue light conversation. (phone, TV, tablet, computer)

  • Sorry, but it’s true…blue light can be super disruptive. It’s best to shut screens down 2 hours BEFORE bed.

4. Become aware of when you last eat or drink.

  • You know that saying, “Eat with the sun, sleep with the moon”? It’s a good rule to follow. If you go to bed by 10, you’ll want to have dinner by 6 or 7.
  • Watch fluids …you know why.
  • That includes alcohol. Without exception, alcohol negatively impacts sleep. Cut off alcohol about the same time as dinner and limit consumption.

5. A good night’s sleep begins with bright sun light early in the day. This will keep your body’s circadian rhythm in sync and turn off melatonin.

6. Exercise or be active – just not right before bedtime!

So there you go. Feeling your best and aging well are mostly in your hands. Take a couple ideas and start incorporating them into your life because today is “some” day. Carpe diem & sleep well my friends, sleep well.

”Sleep is that golden chain that ties health and our bodies together.” –  Thomas Dekker

Beat the Dawg Days of Summer (Anytime of the Year)

by
Are you feeling the heat and dealing with low energy or brain fog on a daily basis? If so, I have a few ideas to power you up!
Make H2O your best friend. Research says even 1-2% water loss impacts mental acuity. The most impactful way to combat brain fog is to HYDRATE! If hydration isn’t optimal, the pace at which nutrients get to our cells slow down causing low energy and mental fuzzies.
Hydrate with other sources, too. While bodies and needs may vary, a good rule of thumb is half your weight in ounces of water each day. Fruits & vegetables are also mostly made up of water, so strive to get in your recommended 9-11 servings each day as well.   
Eat fat. This is one of my personal favorites. Blood sugar level can have a big impact on how our bodies function and feel during the day.  Eating poorly can cause a vicious cycle of energy and mood crashes and cravings due to refined and heavily processed carbs. An easy way to combat this is to eat fat b/c it has little impact on blood sugar. Nuts or a piece of cheese make better snack choices & they don’t require preparation.
Take standing breaks. We are such a sedentary society! Seriously, sitting is the new “smoking” due to the health detriment it causes. Our bodies were meant to MOVE. Make a point to stand up for 10 minutes several times a day to increase blood pressure and get blood/O2 flowing. 
Move (& move outside). One of the simplest cure-alls around, is exercising to give you a boost. Plus, if you take it outside, Vitamin D is the sun itself. Morning or during lunch will energize you. Just 20 minutes will supply your daily need of Vitamin D. I recently started wearing a Garmin Vivofit & I have to tell you, there are days my butt doesn’t leave the office chair! But, seeing the “red line” encourages me to take a few laps around the atrium if I can’t get outside at lunch.
Embrace the power of the nap. It’s no secret that a lot of folks struggle with enough quality sleep. A nap can be a great way to offer respite to all that’s overtaxed and reinvigorate your energy. If your workday doesn’t allow the opportunity, try to take time for a legit break by reading a book, going for a short stroll or talking to a friend.
Assessing your sleep routine can also be a great starting point and long-term strategy to help improve your health. Think and assess your actual bedroom. Is there too much blue light at night? How is the comfort of your bed? Do you have a normal bedtime? Figure out what is optimal for you and make it a priority.
Along those lines, limit evening technology. Artificial light via computer monitors, TVs and phones increases stress hormones. #fact Implement a “no phone” rule before bed. You’ll be more relaxed and fall asleep sooner.
Try essential oils. There’s a reason that people have regularly used essential oils for purposes of health and well-being. Try inhaling peppermint to reduce burnout. It is pleasant smell to breathe in, but you can also try applying it to the back of your neck and shoulders to help support your energy over a longer stretch of time. Try peppermint vs drinking coffee.
 blog
Meditate. Today’s craziness of multi-tasking, long hours, and too-full agendas can leave us tired & gaining weight. Even thinking about managing stress can seem like a big task in and itself. Studies show, however, that simply taking a few seconds to breathe and close your eyes can lower cortisol. There are a lot of neat apps out there now to help with just that. Try a few and make it a practice to take 5 at least once a day.
Try a few of these ideas and let me know how they work for you. 
As my friend Sharon used to say, “What have you got to GAIN?”  Until next time, choose fit, live STRONG, and breathe. 
Lisa