Dr. Annie’s Top 10 Health Tips

Here are my favorite tips for being healthier and more vital every day. I hope you enjoy them!

1. Skin is a reflection of your overall internal health

Have you ever wondered why some people seem to have radiant glowing skin? Have you felt they must have make up talents or know a skin care secret that you don’t? The secret to healthy skin is really not what you put ON it, according to Dr. Claudia Aguirre, a Neuroscientist, your skin is a reflection of the health of your brain and your body. She says to truly have glowing skin you must reduce chronic stress which increases your inflammation, and look after your brain through meditation and getting enough sleep. Her amazing research can be found on her website @doctorclaudia

2. Sleep Enough

In our busy lives it is increasingly difficult to get enough good quality sleep. I have struggled with sleep issues my whole life and know that good sleep is key to my health and vitality. Without sleep, we cannot have a healthy brain and body. Here are my recommendations;

(a) Keep a regular bedtime and go to bed early ( before 10pm)
(b) Make sure your blood sugar is balanced
(c) Don’t carb load, drink alcohol, caffeine or consume sugar before bed, snack on high protein or fats only
(d) Manage stress and anxiety through meditation and exercise
(e) Exercise regularly
(f) Get your cortisol levels balanced (more on this later)
(g) Essential oils for sleep (I use DoTerra Serenity)
(h) Limit screen exposure (TV, phones, computers etc)
(i) Unclutter and clean your bedroom
(j) Fresh air and cool temperature
(k) Keep your bedroom dark, no nightlights
(l) Quiet
(m) If you are a clock watcher, turn it over

3. Maintain your blood sugar

a. Eat healthy fats and protein with every meal
b. Eat regular meals
c. Restrict grain based carbs, get them from veggies instead
d. Don’t eat processed sugar or drink sodas
e. Limit your alcohol intake

4. Daily meditation to reduce stress and anxiety

a. Develop a practice of taking 1-5 minutes to breath every morning
b. My favorite app for this is called Insight timer, it is free and awesome for beginners
c. Don’t make meditation a stressor, just do what you can
d. Remember to express gratitude for your life

5. Dopamine Hugs!

a. Hugs increase the pituitary glands production of oxcytocin which reduces our heart rates and our cortisol levels (stress hormone)
b. Hugs stimulate the brain to release dopamine, the pleasure hormone!
c. Hugs are free and really fun to give and receive!

6. Turn off your phone!

Its not just your kids that are addicted, you are too! When you are done your work day, be done. Those little ‘pings’ that notify us when someone likes our post, or messages us etc, increase our cortisol levels every time we hear them. Switch your phone on airplane mode and take a break!

7. Have more FUN!

Having more fun and being silly more often will make you more productive, not less! Research has proven this is true. Take a break, have a blast and forget about all the work you have to do.

8. Do not live on bars, smoothies and supplements

Bars, even the healthy ones, are high in sugar. Smoothies are sugar bombs. Supplements can’t make up for a poor diet. Plus, if you are eating a bar for lunch you are probably doing it in the car or hunched over your computer, OR in between clients. You body needs to “rest to digest”. Enjoy real food that fuels your body, and take time for it.

9. Get the right amount of exercise

a. 150 minutes of moderate exercise a week will reduce your risk of early death by 31% according to the research. And it will help you sleep better, reduce your stress and make you feel better all over. What else do you need? https://well.blogs.nytimes.com/2015/04/15/the-right-dose-of-exercise-for-a-longer-life/

10. Create little bits of beauty

Sure life is crazy, and no one has time to keep their house and office always tidy and fresh. But, my mom taught me to add a little bit of beauty to even a small space to calm my mind and increase my productivity. It works for me and it might work for you too! Today I simply cleaned off my dining room table and put a small vase of garden flowers out, and that helped me to sit down and write this blog for you!

Enjoy

Dr. Annie

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