Be proactive! Manage Stress, Nutrition and Sleep.
Stress management Ideas *Daily relaxation, prayer, mindfulness, meditation, journaling. Set boundaries for work, relationships, and commitments. It is Okay to set boundaries and save time for yourself. Prioritizes some alone time, outdoor time, and keep social connections to have positive impacts.
Toxins and Enviromment *Minimize alcohol, smoking and drugs-if you need help with this, ask. Limit endocrine disruptors such as plastics, fragrances and pesticides. Support your liver function with adequate hydration and cruciferous vegetables.
Nutrition tips: Aim for a protein at each meal (approx 1.6-2.0g/kg body weight daily), Include fiber rich foods such as fruits, veggies, whole grains and legumes. Healthy fats include olive oil, olives, avacado and nuts. Organic when you can. Try to get 2-3 liters of water per day (1 liter is just over 4 cups) Protein calculator link: https://www.bing.com/ck/a?!&&p=cd434450d20acd19fa94c0cd452840d25187d6b714e94cac6605ba3bc372112cJmltdHM9MTc2MTg2ODgwMA&ptn=3&ver=2&hsh=4&fclid=3c1cdd1c-8e20-62b1-3db8-c8928f4c6379&psq=how+to+figure+out+how+much+protein+i+need&u=a1aHR0cHM6Ly93d3cuY2FsY3VsYXRvci5uZXQvcHJvdGVpbi1jYWxjdWxhdG9yLmh0bWw
Limit ultra processed and bio-engineered foods
Exercise– Just move, you don’t have to train for a marathon, just start moving. Strength/resistance training 2-3x per week. Aerobic training such as walking, swimming, cycling 3-4x per week. STRETCH DAILY. Listen to your body, progress as your are able, do not overdo it, you will get stronger and build endurance with discipline.
Sleep- get 7-9 hours of sleep per night, Limit blue screens/tv for the hour before bed, sleep in a dark cool environment. Try to be consistent with bed and wake times.
Daily self-check, you can start a journal and ask yourself these questions:
- Did I move today, describe what you did…for example my step count was 3500 today, or I went to a one hour pilates class, and note how you felt.
- Did I reach my protein goal?
- Describe your sleep, adequate sleep is important for keeping cortisol in check.
- Describe one stress reduction activity you did
- Did I limit my toxins? reducing exposure to endocrine disruptors such as plastics. You can use a websites such as: EDC Checker – Free Endocrine Disruptor Scanner
