HEALTH | August

Things I've Learned This Month
  • Youtube Podcast (Source)
    • Herbs that can help with lowering Cortisol 
      • Ashwaganda, Maca, Reishi mushrooms, Holy Basil 
      • Infrared saunas have several benefits
    • Top 5 ways to balance hormones
      • Clean up diet; 70-80 grams of protein, nutrient dense food
      • Fast every now and then, not everyday. 
      • Clean up the liver (milk thistle, dandelion tea, infrared sauna)
      • Deep & consistent sleep 
      • Movement
  • Cortisol 
    • I've been learning more and more about hormones and cortisol and recognized the symptoms of high cortisol in my body. Much of the information I've gathered supports the suggestions listed in the previous bullet point as ways to help balance hormones. 
  • Stress
    • I was hooked by social media ahaha and took this stress test by Dr. Daniel Amen. I scored a 35 (moderate levels of stress). I'll put my results at the end. I think it was spot on lol
Things I've Implemented

  • Increasing my protein.
    • Ideally, I want to get 70 - 80 grams of protein daily, spread out over all my meals. Do I always hit that mark? Nah, but I'm definitely more conscious and try to get more protein in. 
  • Cleaner Diet
    • Less added sugar, more nutrient dense foods, less processed food
    • Nothing new, just being more mindful
  • Vitamins
    • I used to take a magnesium complex, an adrenal complex, vitamin D supplement...
    • I've simplified and just do a multivitamin.
Changes
  • More energy - I didn't notice too much of a difference with the vitamins until I stopped intermittent fasting and started eating breakfast again. It's been so nice to have more energy when I get home from work. I still have low energy around the menstrual time of the month but the lows are not hitting as low as they used to be. 

  • Better Glucose levels - Having a protein-rich breakfast has helped to stabilize my blood sugar levels a bit. My morning fasting blood sugar levels used to be up in the 200s! Now it's within range. 

  • I signed up for a Health & Wellness program that is a free service that comes with my works health insurance. They provide coaching, tracking, guidance. All the good things. I I figured I'd give it a chance and start....again. May the good Lord bless my efforts. Program begins 8/19/24 officially. Here goes something!!!

Doctor's Appointments 
  • 8/29 - I met with my Doctor because my blood pressures have been so high. I got prescriptions for my blood pressure, but also my A1C went up. Two years ago it was a 7. It is now a 8.5, yikes! So now I'm recommitting to ME. 
 


And here are the Brain-Healthy Strategies to help Calm Stress. And because I can't help it...I've included my assessment on how I'm doing with emojis lol 

FOODS TO EAT 💛
Consume foods that are rich in omega-3 fatty acids, such as fatty fish (salmon, tuna, and halibut), avocado, walnuts; as well as fruits like oranges, strawberries, and cantaloupe that are high in vitamin C.

FOODS TO AVOID 💚
Skip coffee and energy drinks because drinking more than 2 cups of caffeinated beverages a day can raise your stress hormone levels. Also, say no to sugary sweets and alcohol.

SELF-CARE 👎
Remember that self-care is not selfish. Prioritize taking care of yourself to the same degree that you care for others.

LEARN TO SAY NO 💛
Set healthy boundaries. Your bandwidth is limited, and you need to accept that. When people ask you to do something for them, don’t automatically say yes. Teach yourself to say, “Let me think about it.” Then, after thinking about it, if it doesn’t fit with the priorities for your life, say no.

DEAL WITH YOUR PAST👎👎😖😕
Try to identify the source of your tendency to take responsibility for others and make peace with those experiences. You may need to work with a professional to help you come to terms with your past.

PHYSICAL ACTIVITY👎
Exercise can help your brain and body learn to cope with stress. Try a relaxing activity like yoga or tai chi to help you de-stress.

MEDITATION OR PRAYER💛
Meditation or prayer can help calm your mind and increase a sense of relaxation and inner peace.

DIAPHRAGMATIC BREATHING💛
Engaging in deep breathing exercises can quickly calm your mind and body. Inhale for 3 seconds, hold it for 1 second, then exhale for 6 seconds. Repeat 10 times to feel calmer.

In conclusion, there's work to do (as always). 

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