One of the primary benefits of meditation is its ability to reduce stress and anxiety. Studies have shown that regular meditation can lower levels of the stress hormone cortisol, leading to reduced feelings of anxiety and tension. Additionally, meditation has been shown to increase activity in the prefrontal cortex, the part of the brain responsible for regulating emotions and decision-making, leading to improved emotional regulation and a greater sense of calm.
Meditation has also been found to have a positive impact on cardiovascular health. Studies have shown that regular meditation can lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease. This is likely due to the fact that meditation promotes relaxation and reduces stress, which can have a positive impact on cardiovascular function.
In addition to its physical benefits, meditation has also been found to have a range of positive effects on mental health. Studies have shown that regular meditation can improve mood, increase feelings of well-being, and reduce symptoms of depression and anxiety. Additionally, meditation has been found to increase activity in the areas of the brain associated with positive emotions and self-awareness, leading to a greater sense of self-awareness and overall mental health.
Finally, meditation has been found to have a range of other benefits, including improved sleep, increased focus and concentration, and a greater sense of overall well-being. These benefits are likely due to the fact that meditation promotes relaxation and mindfulness, which can help individuals to better manage their thoughts and emotions and live a more balanced and fulfilled life.
In conclusion, meditation is a powerful tool for promoting physical and mental health. Regular practice has been found to reduce stress and anxiety, improve cardiovascular health, and promote a greater sense of well-being. Whether practiced alone or as part of a larger wellness routine, meditation is an effective and accessible means of promoting overall health and well-being.
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Remember that the best way to avoid a hangover is to drink alcohol in moderation or not at all.
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By following these tips, you can enjoy a healthy lifestyle on a budget. Remember that small changes can make a big difference over time, so don't be discouraged if you don't see immediate results.
]]>Here are a few other things you can stop doing in order to improve your overall wellbeing:
Stop putting off your professional goals
If you’ve been working a job that brings you stress or affects your ability to practice self-care, it’s time to stop putting off your professional goals and see what else is out there. For those who want the chance to land a higher-paying job, there are lots of options when it comes to earning an online degree these days, and you can do it from the comfort of your own home; just make sure the school is accredited and that they offer competitive tuition rates.
When you’re ready to land your dream job, do some prep work by researching the companies you’re interested in, rehearsing your interview, and writing an eye-catching resume that will secure a callback. If the latter is too intimidating, make the process a little easier on yourself by selecting a resume template - here are some to get started. By using a free online resume creator, you can choose from several professional designs and plug in your own copy and images.
Stop your dependency on social media
While social media can be a great tool for finding your next job and keeping up with friends, too much of anything can take a toll. Relying on apps for comfort, news, and entertainment can lead to constant scrolling, causing you to miss out on life and negatively comparing yourself to others. It can be hard to break the habit, but you might try downloading a couple of fun games and placing those apps on your home screen while moving social media to an out-of-the-way spot on your phone. You can also use the time you would typically spend scrolling to learn something new; try a language app or trivia game.
Stop putting everyone else first
Whether at work or at home, it’s important to recognize when you’re putting the needs of others before your own too often. Making an effort to reduce your social media dependency is a great way to focus on yourself, but what else can you do to make your needs a priority? You might rearrange your schedule so you have a little more free time to practice a hobby or learn how to effectively say "no" without feeling guilty. Sometimes, it’s essential to take care of yourself first so you can be the best partner, child, parent, or employee you can be.
Stop caring what others think of you
It’s one thing to be considerate; it’s another to constantly worry about what others think of the way you live your life. It’s impossible to please everyone, and trying to do so will only end in stress for you. Stay focused on the things that make you and your family happy, and try not to let the opinion of others affect you.
Letting go of ingrained habits can be challenging, so set a few small goals for yourself for the coming months and look for activities that can replace those habits. This way, you won’t feel like you’ve lost anything.
Need to get in touch with Bailout Wellness? Reach out today.
]]>If you want to help your loved one navigate obstacles and maintain their quality of life, then you will need to find practical methods of doing so that won't compromise your own health and well-being in the process. We have some advice below to help you do just that.
Grow Your Knowledge
The more you know about your loved one's condition, the more equipped you will be to help them overcome obstacles. Dedicate yourself to researching your loved one's chronic illness so that you can figure out potential activities, treatments, foods, and other elements that can help them maintain their quality of life. And try to learn when your loved one needs your help and when they don't.
Explore Nutrition
A healthy lifestyle can go a long way in reducing chronic disease symptoms and raising your overall quality of life. While there are specific foods that yield good results for each illness, here are a few items generally considered to mitigate the symptoms of chronic disease across the board:
Nutrient-poor and energy-dense foods exacerbate pain and other symptoms from chronic illnesses. However, sticking to essential natural foods and limiting refined grains, salty snacks, processed meats, and sugary foods and drinks can go a long way in helping your loved one manage their symptoms and retain energy throughout the day.
With these foods in mind, take time to research meal and snack ideas that you can prepare for your loved one. And look for supplements that could benefit their health and well-being as well, such as the Bailout Immunity Shot with Wellmune or the Bailout Good Gut shot.
Take Them to Appointments
If your loved one has regular doctor's appointments, offer to drive them to each one. This is a practical way to share their burden, and it also allows you to have meaningful conversations and learn about the daily struggles your loved one is facing. Moreover, you can help your loved one absorb new information or recommendations from their doctors.
Find Time for Yourself
Lastly, remember that you must prioritize your health and well-being as you help your loved one navigate their challenges. If you allow your health to decline, you will be less equipped as a caregiver, and you will limit your ability to lead a fulfilling life.
Stick to a nutritionally balanced diet, and exercise at least four days a week. Make sure you are getting at least seven hours of restful sleep per night, and look for de-stressing activities that can help you unwind from everyday stress and regain a healthy perspective.
It's not always easy to know how to assist a loved one with a chronic illness. However, by learning about the condition, figuring out healthy meals and snacks you can prepare, taking your loved one to their appointments, and carving out self-care time, you can equip yourself to be an excellent caregiver without losing sight of your own health and wellness. Before long, you and your loved one will create a routine that helps both of you get the most from your lives.
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Begin by taking a good look at your sleep environment. According to The Better Sleep Council, the ideal bedroom is calming, cool, dark, and quiet, so it might be worthwhile to make a few functional and decorative adjustments to your sleep sanctuary.
Start by cooling your room down by turning on a fan or turning down the thermostat—the ideal temperature for sleep is around 65 degrees Fahrenheit. Keep your room as dark as possible by banishing all light sources and hanging blackout shades. If you’re constantly disturbed by sounds you can’t control, like honking cars or noisy neighbors, add an app to your phone to drown it out. For instance, apps myNoise or White Noise can do the trick, or you can use a high-performing Bluetooth speaker to play the ambient noise for you.
Your bedroom décor can also affect your sleep. Declutter your walls and shelves and remove anything from your room that doesn’t make you feel content and relaxed. Then, hang some calming artwork or paint your walls in soothing colors such as soft green or pastel blue. Painting your walls is a very affordable way to transform your room into an inviting sleep den. Investing in a few sleep-promoting items for your room will help you fall asleep faster and reduce nighttime waking, so you can make the most of your time in bed.
Last but not least, consider having your mattress professionally cleaned. This way, you can remove any allergens or irritants that may be disrupting your sleep. Look for professional furniture cleaners on sites like Angi and find a well-reviewed business that has experience with mattress cleaning. This way, you know your mattress will be in good hands.
Many people who struggle with sleeplessness turn to prescription drugs, but these carry some nasty side effects and the potential for addiction. Plus, they’re expensive! Natural remedies are better for your body and your wallet. Melatonin, for example, has been found to be successful in reducing the time it takes to fall asleep.
John Hopkins Medicine recommends taking a very small dose of melatonin and using it for no longer than one or two weeks to fix temporary sleeping problems. Collagen can also promote better sleep, although it can take a few weeks for collagen supplements to work. Some other natural sleep remedies you may want to try include valerian root, passionflower, and magnesium.
Aromatherapy can also be effective at improving sleep. Try diffusing essential oils of lavender, valerian, or bergamot to reduce anxiety and relax before bed.
As we all know, stress and sleep do not go well together. Constant stress can lead to some pretty unpleasant mental health conditions, including depression and anxiety. Take steps to manage stress in your waking life—and especially before bed—to help your brain and body wind down in the evening.
This is a great excuse to practice some self-care! To stick to your budget, avoid splurging on spa days, shopping sprees, and expensive stress-relief products. Instead, try some free self-care activities at home. Take a walk in the fresh air, practice meditation, follow an online yoga video, or relax in the bath with a good book. There are endless ways to treat yourself without spending money!
Improving your sleep through healthy habits is one of the best things you can do for your mental health. Try making a few changes to your sleep environment and bedtime behaviors, and you may notice a significant difference in your sleep quality. Good sleep habits will help you sleep more efficiently, so you can spend less of your time tossing and turning and more time getting restorative sleep.
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In order to enter post-pandemic life as your best self, the experts at Bailout suggest these five tips that will help you thrive.
Begin practicing self-care on a regular basis
Every healthy habit can technically be labeled as “self-care.” However, instead of sporadically doing things that are good for you, adhering to a consistent self-care routine is essential to feeling your best.
If you’ve not yet done so, establish a weekly self-care routine. A solid regimen will involve pre-scheduled time that you dedicate solely to yourself. This time cannot be canceled and should be regarded with the same level of importance as a work commitment.
During your self-care sessions, do things that rejuvenate and replenish your mind and body. This can include activities such as reading a fiction book, taking a nap, meditating, getting a massage, journaling, going for a walk in nature, attending a yoga class, or tai chi. The way that you choose to spend this time is completely up to you and your individual preferences/needs.
Give your finances a boost
No matter where 2020 left your finances, use the remainder of 2021 and the coming of 2022 for a fresh start. Even if you were one of the rare few who fared well during the tough economic times, it is important to get ahead as much as you can.
Prevent or reduce the feelings of stress that can arise due to your finances by saving extra money. In addition to eliminating impulse purchases, buying off-brand, and purchasing only the essentials, you should also consider refinancing your home. For those who are unfamiliar with the process, refinancing your mortgage can reduce your monthly payments. I
Nourish your body and address health concerns
Another massive stressor for some is their body image and overall health. Because of the disruption that the pandemic brought to daily life, some individuals gained weight. Also, some did not go to the doctor to address health concerns that, when resolved, could greatly improve their quality of life.
Before post-pandemic life is in full swing, start nourishing your body with the foods it needs most. You should also use this time to address any health issues that have been left untreated. If losing weight is part of your goal, explore the benefits of joining a meal plan or working with a nutritionist. For an added boost, use Bailout shots to help improve your immune system, gut health and energy levels. These small shots pack a lot of power that will make your body say thank you!
Change up your look
With so much time at home, most people didn’t update their wardrobes. With nowhere to go, purchasing stylish new looks wasn’t practical. With cases dropping again and a possibility of another “new normal,” invest in yourself by changing up your look. Buy new wardrobe pieces that you love, experiment with a new hairstyle, and find accessories that further enhance the new you.
Care for your mental health
Finally, caring for your mental health is absolutely critical during this time. After going through the grief and shock of what happened over the last year, it is unrealistic to think that healing is instant. If you’ve been struggling with symptoms of anxiety, depression, sadness, or the like, consider working with a licensed counselor.
Getting back out into the world isn’t an easy task after the challenges of the past year. By following the tips above, you can re-enter daily life as your best self.
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Getting enough sleep can mean the difference between feeling sluggish during the day or being productive. Everyone is different, but most people need around eight hours of sleep each night to function at their best. Depending on your age and activity level, you may need more or less than that. To improve sleep quality, update your bedroom to be as comfortable as possible.
A healthy diet is one of the most critical factors in living a long, productive life. Consuming too many processed foods and sugar can lead to weight gain and long-term health issues such as type 2 diabetes, hypertension, and heart disease. Eat more fresh, whole foods for glowing skin and natural energy all day long. If you need help to come up with new ideas for healthy, delicious meals, consider consulting a nutritionist.
Regular exercise is a great way to feel and look your best. Exercise boosts energy, improves mental clarity and mood, and even fights off illness and disease in the long run. Try starting slowly with a simple 15-minute walk every day, then work up from there. Another option is to join a fitness class. From yoga to Zumba, there is something out there for everyone.
Taking supplements can be an easy way to add extra nutrients to your diet. Red ginseng, for example, can boost your energy levels and combat symptoms of depression. Another option is Wellmune, which reduces the frequency and severity of colds. Explore the Bailout shop to find the best shots for your lifestyle.
If you're having trouble finding the motivation to exercise regularly, find a hobby you enjoy. Hobbies are one of the best ways to become fit and productive, especially if you're just getting started. Try hiking, dancing, surfing, or another activity to stay active and reap the benefits of a healthier lifestyle.
Stress from work can have a significant impact on mental health. If you're in a job that's no longer challenging or very stressful, this step can be a boon for your mental health. Consider an online degree program; many schools make it easy to earn your master's while working full time and raising a family. Be sure to choose an accredited school with a reasonable tuition.
Spending time with your loved ones is one of the best ways to relieve daily stress. Try hosting a weekly game night or going out to dinner once a week. Make sure you're letting people know how much they mean to you while spending quality time together.
You can change your life and increase wellness with quality sleep, nutritious meals, fitness, and other techniques that help you feel great. For help reaching these goals, consider daily dietary supplements from Bailout Wellness.
]]>Bailout Wellness shares a few practical self-care strategies that are easy to implement and could prevent you from experiencing exhaustion and burnout.
According to Dr. Maria Baratta, a New York-based clinician, the term "self-care" doesn't imply that you put your own needs above those of others. Instead, it's mindfully caring for yourself to manage your stress effectively and live your best life. To do this, set aside time to get to know yourself, understand your physical and emotional limits, and get enough sleep. Decompress throughout your busy day, follow a healthy diet and exercise regime, and above all, enjoy a fun time on your own and with those closest to you.
Recent physical self-care statistics report that 6.6% of Americans ages 25 and older engage in health-related self-care daily. They also show that over 80% of all Americans don't get enough exercise to meet the guidelines for both aerobic and muscle-strengthening activities. Signs that you're experiencing entrepreneurial burnout include mood or personality changes and physical symptoms such as stress headaches, and insomnia. Several mindfulness practices can help you relax and ease stress and anxiety, such as meditation and yoga. Relaxation techniques include autogenic training, Tai Chi, music, and art therapy, and aromatherapy.
Remote working has its advantages but also its pitfalls. It's essential to remain in tune with your working habits and make changes if they negatively affect your health. For example, take advantage of modern technology and invest in a healthy lifestyle watch that reminds you to move if you've been stationary for a long time. Everyone is different; therefore, you must find and take part in physical activities you find enjoyable and that keep you motivated in the long run.
One issue most entrepreneurs struggle with is finding a work-life balance. If you're managing other workers, find ways to reduce workplace stress, such as taking breaks or going for a walk. Use your vacation days, establish boundaries, and try working remotely once in a while. Delegate tasks to other workers to lessen your load, and outsource tasks that aren't in your area of expertise so you can concentrate on and develop your own strengths.
If you haven't done so before, now's the time to manage the demands of being an entrepreneur. Don't wait until it's too late. Make self-care your business and be the superhero you want to be. Shop the Bailout Health Shot supplements to complement your self-care habits!
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Many of us feel bombarded with the next product that we *need* to add to our skincare regimen to achieve flawless skin, but ta crucial message is missing from the narrative: beauty comes from the inside. I don’t mean your awesome personality, I’m referring to the what you eat and drink that make you glow. Internal beauty regimens are at least equal, if not more important than external ones. If your diet is all starches and little water, your moisturizer won’t make up for the lack of nutrients in your diet and proper hydration. By considering your diet and water intake just as important as your cleansing and moisturizing routine, you may strike a balance that helps your skin look its best.
One of the biggest beauty marketing gimmicks is claiming that a product is “packed with collagen.” Creams, serums, and makeup advertise that they are full of collagen for its anti-aging properties. However, it’s scientifically proven that collagen cannot penetrate the skin as the molecule is too large and sits on the surface. Certified dermatologist Dendy Engleman, M.D. says that “When applied topically, it is not possible for collagen to penetrate, which is why we use other actives to stimulate collagen production,” and confirms that products claiming to deliver the benefits of collagen are simply a marketing tactic.
There are plenty of other formulas that actually are effective when applied topically. Hyaluronic acid (which gives your skin a similar youthful plumping effect as collagen), Benzoyl Peroxide, and retinol are a few popular topicals for healthier, more youthful skin. However, you’ll reap the most skin (and hair) benefits by treating your body like a temple. If skincare is your main concern, there are many tried and true ingredients that will helo you tackle dullness and keep that glow going.
1. Ingest Collagen.
Collagen this, collagen that - but what is collagen? For starters, it’s the most abundant protein in the body. It’s in charge of providing structure to your skin, amongst other important roles like helping your blood clot. It’s a building block for skin, bones, muscles, tendons, and ligaments. Collagen production and quality slows as you age, resulting in reduced skin firmness and suppleness (hence why beauty brands brag about containing collagen). It’s crucial to include nutrients that increase collagen production in your diet, and not for your skin (but it doesn’t hurt). Try eating a diet high in Vitamin C, glycine, and copper. Avoid excessive sugar and refined carbs, as it damages collagen. There are also plenty of ways to get your collagen intake without a scientific grocery list: collagen drinks, powders, and supplements. You can ingest collagen in the form of powder mixed with water, pills, or pre-mixed collagen shots like Bailout’s Beauty Shot (tip: these actually taste incredible and don’t leave weird strings floating around in your water like most of the powders).
2. Eat healthy fats.
Healthy fats are the #1 source for your skin’s glow. A deficit of these fats can cause wrinkly, dry skin. There are a number of foods that contain monounsaturated and polyunsaturated fat. Nuts, seeds, and avocados are a great source of these healthy fats, but possibly the best source of these fats is fish like salmon, mackerel, and herring. Fish contain Omega-3 fatty acids, a polyunsaturated fat that isn’t produced in your body but is necessary to build cell walls. Not only do they help keep your skin moisturized and firm, these acids block a chemical that lets skin cancer grow and spread. If fish aren’t part of your diet, supplements like Omega-3 fish oil pills can help fill in those gaps in your diet and help you maintain a healthy glow.
3. Stay hydrated with plenty of water and green tea.
Drinking green tea can reduce inflammation and promoting elasticity, and can help protect your skin from harmful sun damage because it’s packed by antioxidants. Like collagen, green tea also contains agents that can promote certain DNA repair that helps fight skin cancer. Adding a splash of grapefruit or orange juice to your cup of tea helps keep the antioxidants in your body longer. Drinking plenty of water helps maintain a hydrated and plump complexion. If you’re dehydrated, your skin shows it. As simple as it sounds, not drinking enough water can result in dry, flaky skin that can accelerate the development of wrinkles and dullness. For similar reasons, keep an eye on alcohol intake as it deprives the skin of moisture and nutrients (but everyone slips up, and Morning Rescue is here for when you do).
4. Minimize dairy and refined sugar.
Everyone’s skin reacts differently, but the sugar and hormones in dairy products can trigger zits in acne-prone skin. If you go dairy free, be sure to include supplements like calcium and vitamin D or upping your intake of fortified orange juice which contains large amounts of Vitamins C, D, and calcium.
Bottom Line
Caring for your skin may seem like another thing on your to do list, but by making these low-effort lifestyle and diet changes you can help your complexion’s health and appearance to thrive. Here’s our tips: don’t forget to wear sunscreen whenever you’re outdoors even when the sun isn’t out, moisturize religiously, do your best to load up on fruits, veggies, and nuts, and ingest collagen frequently.
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Whether you’re vaccinated or not, the emergence of the Covid-19 vaccine has led us into a new era - one where we can relax after being paranoid for over a year, make new friends in public, and eat a snack while grocery shopping.
But before we rip our masks off and throw them into the air like graduation caps, let’s take a step back: Covid-19 isn’t the only threat to our health. Our bodies are sensitive , and when we are under stress or over doing it, we run the risk for other illnesses and infections. Keeping your immune system strong and healthy helps us maintain a strong first line of defense to fight off illness and fatigue. .
As the weather gets warmer, and we socialize and recreate more than ever, let’s not throw all the rules out the window. Hand washing, healthy lifestyle, minimizing stress, and making choices that benefit our wellbeing are still essential. Let’s take what we have learned about preventing the spread of illness to help ourselves maintain our health.
Here are 5 ways to improve and maintain a healthy immune system in the most social months of the year:
Water. Lots. Of. Water.
To avoid dehydration, it’s crucial for your water intake to equal or exceed your output. This can be challenging in the summer, as heat increases fluid loss and we tend to be drinking more dehydrating beverages (this might help with that, by the way). Dehydration can cause a multitude of dangerous and uncomfortable side effects, like headache, dizziness that can lead to fainting, fatigue, and low blood pressure. Try carrying a water bottle with you everywhere you go. Make a game out of drinking enough water each day.
Water transports oxygen to your cells and helps prevent the buildup of toxins. Our bodies are 60% water, which helps regulate and maintain the balance of bodily fluids that control temperature, digestion, and nutrient absorption. Water is responsible for proper kidney and bowel functions, as well as providing energy to your muscles that helps with exercise (another great way to boost your immune system).
Sounds important, right? It’s crucial to make sure your water intake equals or exceeds your output to avoid dehydration. This is even more difficult in the summer, as heat increases fluid loss and we tend to be drinking more dehydrating beverages (this might help with that, by the way). Dehydration can cause a multitude of dangerous and uncomfortable side effects, like headache, dizziness that can lead to fainting, fatigue, and low blood pressure. Try carrying a water bottle with you everywhere you go to peer-pressure yourself into drinking enough water. Make a game out of it. Do whatever you have to do to make sure you drink enough H2O every day.
Sleep. Like, really sleep.
Some of us have a complicated relationship with sleep. . A lot of things get in the way of getting a healthy amount of sleep - work, parties, stress, insomnia, you name it. It’s especially important this summer, when our bodies are more active and on the go. .. Not getting enough sleep can take a huge toll on your overall physical and mental health. Poor sleep (under 7 hours for adults per night) is linked to a multitude of health issues, including an increased risk of obesity, heart disease, stroke, and depression. Getting an adequate amount of sleep (but not too much), however, can have a positive impact in your life. As an adult, sleeping for seven to nine hours a night consistently results in increased concentration and productivity, reduced stress, improved moods, and an overall increased immune system.
Another thing to consider is that after spending extended hours under the sun and exposed harmful UV rays, your immune system kicks into overdrive to protect you. The immune system relies on sleep to restore itself, this overworking can drain your energy, leaving you feeling sleepy. It’s important to listen to these cues from your body as sleep deprivation can make you more vulnerable to heat-related illnesses.
Bottom line, take whatever measures you need to get those 7 hours in. Your body and immune system will thank you.
(Try to) Manage your stress levels.
I know, if we could manage our stress easily, we simply wouldn’t be stressed. Luckily, there are some tried and true methods to reduce and manage stress levels. While the re-opening of the world is exciting, it’s also causing many people increased stress and anxiety. Stress is scientifically proven to take a negative toll on our health. Similar to lack of sleep, it can promote disease, damage your heart muscle, cause high blood pressure, anxiety, depression, and weaken your immune system. Fortunately, there are ways to avoid this. Some of the most successful coping mechanisms include mindfulness meditation, stretching and exercise, music, and simply talking to someone.
Eat foods rich in vitamins.
Vitamin C increases the production of infection-fighting white blood cells. However, your body doesn’t naturally produce or store Vitamin C, which is why it’s essential to get your daily intake - but citrus haters (if they exist), have no fear. Plenty of other foods are chock full of Vitamin C. Red bell peppers contain almost 3x the amount than a Florida orange. Kale, kiwi, broccoli, and brussels sprouts are some other good contestants. I If you're looking to opt for an easy way out of long grocery lists and $8 smoothies, our Immunity Shot is packed with everything you need to keep your immune system in check in just two ounces. Whether you drink this daily or just on the days when you’ve only eaten cold pizza or you’re feeling a little under the weather, it’s proven to give your immune system the support it needs in order to support your body.
Exercise
Exercise doesn’t mean running a marathon or being the heavyweight champ - even a power walk will do the trick to give your immune system a little boost. Moderate exercise is actually better for your immune system than prolonged intense exercise (which is good news for some of us). Working out improves your quality of sleep, which is when your immune system kicks in for recovery. It also decreases your risk of heart diseases, helps manage your blood sugar, strengthens your bones and muscles, and plays a huge part in improved mood and mental health. Exercising regularly significantly decreases anxiety and depression.
Exercising in the heat requires your muscles to use more energy than usual and the elevated temperature your body experiences during a workout can actually help fight infection. To keep your immune system strong, incorporate at least 30 minutes of physical activity into your daily routine.
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All of these tips lead to one simple rule, listen to your body. By paying attention to our body’s natural cues, we find the balance between rest and exertion, enjoyment and recuperation. Stay healthy and active this summer, and by integrating some of these tips, even one at a time, into your everyday life will make a positive impact on your immune system and overall life, both mentally and physically. In combination with our Immunity Shot, your immune system will be full of soldiers ready and willing to fight off any unwelcome guests.
We’ve all been there. Waking up convincing ourselves the night before wasn’t worth it - the throbbing headache, the nausea, the exhaustion. No one feels good about losing another sunny Saturday to a day in bed (or with your head in the toilet.) While there isn’t a secret cure to fix that hangover fog, there are some tried and true tricks that will help you feel more like yourself.
What Causes a Hangover?
Knowing what causes a hangover is the first step in creating a good recovery plan and can help you prevent them from happening.
How to avoid a hangover in the first place
Plan ahead. If you know you are going to be hitting the booze start by loading up on water. This will increase circulation and oxygen to your muscles and help counteract the fluid loss caused by drinking alcohol.
Give yourself a nutrient bump. Drinking a wellness shot rich in B vitamins will give you a brain boost. Natural supplements that load your body up on vitamin C can also pack a hangover-fighting punch
Food is important! Eat a meal that combines carbs and protein and takes longer to digest. Skip the simple carbohydrates which quickly turn into sugar. If you skip that pre-drinking meal, opt to grab a midnight snack as you head home from the bar in lieu of waiting until the morning. If you are already feeling queasy when you get to your front door, carb load on simple foods like crackers or toast. Plain carbs will help soak up any alcohol in your stomach meaning whatever is left in there is less likely to be absorbed into your bloodstream.
Avoid dark liquors and alcohol. Skip the bourbon, brandy, and red wine if you have multiple drinks. Choosing clear liquor like gin and vodka is the best way to lower your consumption of congeners and minimize negative effects from drinking. However; there are exceptions to that rule. While champagne and prosecco are light in color and low in congeners, the carbonation in these drinks speed up the rate alcohol is absorbed in your bloodstream and cause that head pounding in the morning.
I messed up and I am already hungover
Uh oh. Don’t worry. There are still steps that you can take to minimize your pain and get your energy back.
5 Ways to Handle Your Hangover
Getting back on track starts with filling your body with energizing and hydrating foods. Eggs are a good call if you find yourself going out for bruch. Eggs contain amino acids that help to prevent or alleviate nausea, headaches, stress, and anxiety.
Bananas are full of potassium which helps counteract dehydration. If you can tolerate the sound of the blender, make a smoothie with bananas, blueberries and coconut water. The antioxidants from the blueberries and hydrating properties from the coconut water will speed up the healing process. A smoothie is also much easier on the stomach than a full breakfast or cold, leftover pizza. If a smoothie seems like too much to handle, just eat a banana.
Whatever you eat, chasing it with a glass of orange juice will give your blood sugar a spike and will help alleviate the shakiness and anxiety you may be feeling. Just don’t be tempted to turn that OJ into a mimosa.
2. Exercise (if you're able to).
After you fill your tank with some food, getting mild to moderate exercise can kick start your metabolism and start clearing out the toxins from the night before. Exercise also boosts circulation which will increase oxygen flow to your muscles. All things that will help you feel more like yourself. But always listen to your body. If you're dizzy, vomiting, and sensitive to light, forcing yourself to work out is probably not a good idea. Skip the workout and head straight to the shower instead. A cold shower increases blood flow and helps spike your heart rate.
3. Hydrate
You’ve eaten, sweated out the toxins, and showered. Now it’s time to hydrate. Drinking water first thing in the morning is a habit we all can benefit from – even when we haven’t had drinks the night before. Adding lemon to you water can give you an added boost of vitamin C. If you’re feeling nauseous, ginger tea will rehydrate you while soothing the lining of your stomach. Ice chips can also be a good source of hydration while being easy on the stomach and a great hangover cure.
Replacing electrolytes helps too. Reach for a sports drink, electrolyte drink powder, or children’s popsicle. If you do pick a sports drink or powder, skip the caffeine versions. Chances are it will make you shaky before you are solid and interfere with getting a good night of post-hangover recovery sleep.
Because alcohol disrupts your sleep cycle it is rare to wake up feeling rested after an evening of drinking. If you can, take a power nap and plan to get to bed on time. Sleeping is nature’s cure, and the best part is that it doesn’t cost a thing.
Drink a Wellness Shot and take your vitamins. While breakfast will help you with a nutrient boost, chances are it won't check all the boxes. The best way to get the boost you need is by drinking a wellness shot or taking a natural supplement that will give your brain a solid B vitamin boost.
Forget the hair-of-the-dog and half-pound burritos, our hangover shot is way more legit than some old wives’ tale. Every two-ounce bottle is packed with simple, clean, organic ingredients. Refreshing mint, juicy pear, and ginger, plus an expert blend of fruits, B vitamins, and herbs will help you feel hydrated, soothe a rowdy stomach, and ward off that shaky feeling.
]]>Are you tired, overwhelmed, overworked, and under-energized? Do you wish you could cut back on the coffee and sweets and find other ways to stay alert? Read on for seven ways to boost your energy naturally, without afternoon sugar and caffeine crashes.
In our experience, nobody is an afternoon person. Whether you’re a morning person or a night owl, everybody seems to hit a lull during the mid-afternoon hours. It seems that all the vim and vigor that we somehow channel all morning is about as powerful at 3 pm as decaf.
That afternoon crash can seriously disrupt our day and lead to a significant drop in productivity Conventional and semi-scientific wisdom suggests that our productivity declines precipitously after 3 pm. But let’s set aside, for the moment, the tasks left undone because we just don’t have gas in the tank: What about the rest of your day? The part of the day that’s for, you know, you? Wouldn’t it be nice to have a little something left over to make the most of that time? What would life be like if you had the energy after dragging yourself from the office, to actually cook yourself dinner? Or how about spending some non-exhausted hours with people we care about?
The afternoon slump feels about as inevitable as death and taxes. But there is hope.
There are some steps we can take to alleviate midday and post-midday fatigue. The key is understanding why we crash. So, before we hand out the tips, here’s a little science …
Why is it that we find ourselves so often out of energy, and so often dealing with it by consuming empty calories that leave us sluggish and sleepy for 30% of our day? Well, energy comes from one place, and one place only: Food. The ‘calories’ in food are energy (a calorie is a unit of energy). Depending on what we eat and when, the process of converting food into energy can go wonky in all kinds of ways.
The following factors greatly affect the way our bodies process food and convert it into energy:
Although we are never going to live in a perfect world where we always get eight hours of sleep, we only eat healthful and nourishing foods, and nothing at all stresses us out … there are things one can do. Here are 7 tips to help you boost energy naturally.
1. Improve energy by getting better sleep
We’ve already given you the no good truth about sleep and how you are not getting enough of it. You remember when we lectured about how important it is for keeping your immune system healthy :)
Many of the same points apply to energy: You (i.e. an adult over the age of 18) need 7+ hours of quality sleep a night. If you don’t get it, you’ll be … tired. However, there is some nuance to understanding that afternoon slump, how we cope with it, and how that relates to our sleep.
For most of us, a slump between 1 and 3 pm is natural, due to our body’s natural internal clock (aka our circadian rhythms); that’s why many cultures take a siesta in the afternoon. So, if you maintain a normal and healthy sleep schedule, by mid afternoon, you are already a little behind the eight ball. And here, some of our favorite coffee strate (aka, coping strategies) are part of the problem. That double espresso you are pounding to get over your afternoon lethargy will haunt you. In the wee hours of the morning, you will lie awake counting sheep, or worse, spend time scrolling through those apps on your device which will lead to even poorer quality sleep. And poorer quality sleep leads to yet another worse afternoon slump.
And the cycle continues … unless you find a better and more sustainable pick-me-up than your favorite sugary quad latte to boost your energy throughout the day.
2. Eat more nourishing snacks
In addition to relying on caffeine when we are feeling fatigued, we also tend to reach for something sweet. When we’re tired, we long for the comfort of that quick and easy sugar rush. Unfortunately, it’s inevitably followed by the afternoon sugar crash.
Hi-carb foods give us a short-lived burst of energy, but they can also lead to lower energy levels, crankiness, and of course they increase our cravings for more sugary foods. The underlying cause of this rollercoaster is the rapid elevation and drop of glucose levels in our body. The remedy is to supply our body with foods that will keep those levels consistent at lunch and snack time (aka foods with a low glycemic index).
Fortunately, this is fairly easy to do. Avoiding processed sugars and carbs doesn’t mean giving up snacks completely. Instead of a donut, try some baked cheese puffs or wasabi almonds; instead of cookies, have some pecans and blackberries, or an apple. These have some carbs, but these are the kind that will be released slowly into your bloodstream. And that slow release will keep you from a crash. Take it a step further and try to replace some of those sugars with protein as another was to avoid fatigue.
3. Spend more time relaxing
We don’t need more reasons to reduce stress but here’s one anyway: Stress is a leading cause of fatigue. Because of the physical toll stress takes on your body, and the way it disrupts normal eating and sleeping patterns, it can cause some serious fatigue. We covered some great ways to reduce stress when we wrote about its effect on the immune system -- yoga, meditation, exercise, and social time (see tip #6) all reduce stress. But don’t worry about all the stuff you could be doing instead of de-stressing, because stress just makes you less productive.
4. Exercise more often
We can almost hear you shrieking “No! No! I’ll drink all that water! I’ll sleep better…I swear!” Here is where it gets interesting. To realize the full health benefits of exercise, one must in fact get one’s heart pumping, sweat, and work. However, there is one benefit of regular exercise that is actually increased when we exercise at a lower, rather than a higher level of intensity. That’s right: Persistent feelings of fatigue are significantly reduced by regular exercise at low intensity, and they do not correlate with an increase in aerobic fitness.
In other words, you can in fact shuffle onto that exercise bike in your sweats and pool slides, lazily pedal for a few minutes, and over time you will be, on the whole, less tired! Up to sixty-five percent less tired, in fact. We know, it sounds like an impossible, beautiful dream but it’s true. Counterintuitively, using a little energy is so effective at making us feel less tired, that going for a ten minute walk is actually more effective than eating a snack.
5. Eat breakfast every morning
We won’t remind you to drink more water. You hear that everywhere you turn. Hydration does help with energy levels, but we’re going to focus on breakfast at the moment. You can naturally keep your energy levels up throughout the day simply by starting the day with a healthy breakfast. Eating breakfast and eating regularly throughout the day are both responsible for lower levels of fatigue.
6. Spend time with friends
Social isolation makes you tired. After living through 2020, no wonder you’re tired. Prioritizing time with friends, even masked and/or six feet apart, can help lower stress, thus increasing well-being and improving energy levels. But what about the introvert who finds herself feeling depleted after social time? We say, find something that makes you feel good, whether that’s time with friends or on a solo hike in the woods. Just make sure to get out and about. Odds are, you will feel more energized after getting back into the habit of regularly doing something you enjoy.
7. The secret energy agents you need
Low energy band-aids like the afternoon coffee/danish combo can do more harm than good. The real ‘boost’ involves interrelated and complex factors. Luckily, there are some energy-boosting foods that can give us a little push without the unhealthy side effects. Here is a full list of secret agents that will help you boost energy naturally.
Beauty took a backseat in 2020. Just applying chapstick felt like a win. “Why go through the hassle,” many of us thought, “of our daily skincare and makeup routines when we can just pump up the Zoom filter instead?" 2020 was not the year for elaborate routines involving dozens of products.
Now that real-life social gatherings are on the horizon, we find ourselves dusting off our menagerie of toners, ampoules, moisturizers, serums, essences and sheet masks … And we can hardly believe we used to apply all those things every day! Do we really need to live life that way again?
We love fancy face cream and take great joy in pampering. But if there’s one thing we’d like to take from 2020, it’s … perspective. And honestly, we’re starting to think there must be a better way to achieve that healthy skin glow without slathering on ten products each day.
‘Perspective’ on beauty for us in 2021 means thinking about how we can achieve more with less, in less time, with less money. The truth is, beautiful, glowing skin isn’t made on the outside. Healthy skin starts with what you put inside your body. That’s why we developed the Beauty shot -- to help you get closer to the “I woke up like this” look without tons of expensive lotions and potions.
Rather than give you a beauty routine that reads like something from the IRS, we’ve compiled a list of simple and easy beauty fundamentals to help you get your glow back, from the inside out. And yes, you guessed it ... the first tip is to drink water.
‘Drink water’ is a tired, predictable cliche on most ‘top five’ health and beauty lists. We know, we know, you’ve heard it before. Why, then, are you still not drinking enough water? Experts recommend 11.5 cups per day for women (almost 8 soda cans) and 15.5 cups a day for men.
That recommendation is for someone who doesn’t drink three large coffees and a third glass of wine on most days. If that sounds more like your speed, you might want to increase your water intake a bit beyond the average. We know it can be a pain to keep up with, but we promise that drinking more water will only do good things for your skin and for the rest of you.
Not convinced? Here are just a few benefits of staying hydrated …
Remember to space out those sips, thought, because your body can only absorb so much at a time.
Guess what? Your favorite thing next to drinking water! Seriously, though, you can’t fight science, and science says: “Your face needs oxygen.”
Oxygen comes from the circulation of your blood and one surefire way to get that blood circulating is to move your body in a manner colloquially referred to as … exercise. Don’t blame the messenger: If we made the rules, chocolate ice cream and Netflix would be very healthy and make you look ten years younger!
All kidding aside, the good news is that exercise helps you feel and look better. The keys here are circulation and stress. Getting your blood circulating delivers oxygen to your skin cells which speeds up cell metabolism and results in fresher looking, newer skin. Better circulation also means healthier hair follicles, and faster growing hair.
Exercise is pretty powerful. It’s even known to reduce stress by helping us manage levels of the cortisol hormone. At elevated levels, cortisol breaks down the collagen protein, making your skin less elastic and even making your hair brittle. Collagen is foundational for skin health so we want to make sure to keep it from breaking down!
We know what you’re thinking: “Exercise and drinking water is ok, but isn’t there a 2 oz bottle of juice that I can drink instead??!!” Over time your skin will naturally lose some of its luster. Combining hydration with exercise and intentional nutrition can certainly help slow things down, though. Collagen is an especially important part of the puzzle because it is so crucial for skin health. Collagen is what helps keep skin taut. Collagen depletion leads to more wrinkles and dryer skin. So, how can you boost your collagen? Here are some easy-peasy life-hacks …
How why you should your collagen production with … more collagen:
Just do it. Twice a day, and especially at night before bed. We realize you probably do this already but it is, in fact, very possible to wash your face incorrectly. Don’t (for example) use bar soap, or run the water too hot. (Click here for the rest of the do’s and don’ts.)
Proper face washing does more than just remove makeup, though. It also helps remove dead skin cells, oils and grime from the day that can clog your pores. Most importantly, it helps wash away environmental pollutants that can cause premature aging. Finally, a good face-washing is imperative if you plan on adding goops and gobs of lotions and good stuff. Because why would you want to slather anything on top of dirty skin?
Ask a Dermatologist for skincare tips, and they will likely tell you that the number 1 skin super-villain is the sun. Nothing harms your skin more than UV radiation. It breaks down collagen and elastin, and depletes proteins that keep your skin hydrated and smooth. In addition to causing dryness and accelerating the appearance of wrinkles, excessive sun exposure can also cause discoloration. Feel free to have fun in the sun SPF-free but be prepared to shell out an obscene amount of money trying to reverse the effects. Honestly, we would rather just a few dollars for a natural, safe sunblock with an SPF of 30 or higher, and take a few extra minutes to slather it on before heading into the sunshine.
We think even these five steps can be followed by the less-than perfect human who nevertheless yearns for perfect skin and hair! Incorporating these products and practices into your daily routine are sure to give you the foundation you need for super healthy and beautifully glowing skin. So drink all the water, wash your face, remember sunblock, grab a Bailout Beauty shot, and stay hydrated.
Don’t worry, your over-the-top 13 step beauty routine will be right where you left it (somewhere in 2019).
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Many of us are celebrating our first and second vaccination shots. Hurray! It’s time to rejoin humankind in meaningful harmony at our favorite places. Where will you go first? The gym? The library? Church? Grandma’s house? (Joking aside, we hope that when it is completely safe, you do go see grandma, because it’s been a minute and she misses you).
Before too long, you will be headed to a happy place -- a place of comfort, conversation, and conviviality. A place, perhaps, that you’ve missed more than any other.
The bar.
And at the bar, you might get drunk. The next morning? There’s a good chance you will be hungover. Let’s not sugarcoat it. We are not judging, just forecasting. In fact, we may even see you there. The forecast calls for revelry and, for many, that means headaches, cotton-mouth, and nausea the next day. We even predict light sweating and muscle aches towards noon!
If you like to celebrate with booze, there is morning blech in your near future. Which means you will need some extra morning help. In fact, many of us could use some morning help. You don’t need to be a drinker to benefit from our Morning Rescue wellness shot. There are plenty of folks who wish for nothing more than to sleep just a little longer. We understand. We are a little less carpe diem and a little more “easy does it”. Our positive headline is “Mornings: Not That Bad”.
Celebration is good, and we can forgive ourselves for overshooting the mark. We can also sympathize with the perpetual battle against the forces of inertia and the dreamy call of the snooze button. So, we are sending forgiveness and compassion your way, and also some tips to keep those mornings chipper. Here are 5 ways you can be our kind of (less annoying) morning person.
You probably thought we were going to say, “Hair of the dog.” Hair of the what? When you are dehydrated, de-electrolyted and de-vitaminized, the last thing you need is more of the same. A drink the next morning may take the edge off for a moment, but you are just delaying the inevitable.
You also don’t need:
Hangover folk remedies -- all cultures have them. And although some do contain a grain of truth, they’re often not the solution. For example that greasy food might help a little (if you eat it before the fun starts; see tip #3); on the other hand, it might speed dehydration and upset your stomach. Fortunately, there are some “cures” with a little more science to back them up.
What you do need is water, rest, and a healthy dose of electrolytes. This cocktail will help your body replenish the minerals you desperately need to stay hydrated. Alcohol depletes your body of electrolytes, both by being a diuretic (aka something that dehydrates you) and also by causing you to excrete electrolytes faster.
You can get electrolytes from foods and juices:
While we are on the topic of things that make you feel less toxically terrible, let’s hear it for the humble ginger root. Does it have electrolytes? Does it have vitamins? Will it help you not throw up? Yes, yes, and yes! Ginger not only has potassium and vitamins, it will help soothe your stomach. Stick with the root or cold pressed-juice. Peppermint can deliver some of the same benefits. Yes, both are found in our Morning Rescue :)
You should definitely eat a healthy breakfast -- not greasy ‘booze mop’ foods that are often mistakenly touted as hangover cures. In other words, step away from the syrupy, buttery waffles and oily, shredded hash browns.You should have eaten those at 7 pm last night before you started drinking. Because low blood sugar is associated with hangover symptoms, we suggest eating something that will help you maintain healthy levels. Replenish your vitamins (we put some B6 and B3 in Morning rescue as well) and prepare something wholesome. Remember the spinach and eggs we mentioned in Hangover solution #1? Eggs are a good hangover breakfast because they are easy on the stomach.
The best offense is a good defense! Or is it the other way around? Whichever it is, let’s just say that eating before boozing is always a good idea. You need to sit down and have an honest talk with your stomach about what you are about to do to it. Instead of giving your tummy a double cheeseburger and hoping that lining of grease will help keep you on your toes, consider drinking a little prickly pear extract. Will it make you less drunk? No, because that is not a thing that happens (neither will black coffee or a cold shower, either). It will, however, reduce the pain and suffering of the morning after.
We don’t hate mornings, but we do like staying up too late, with or without the adult beverages. So we need help in the morning. And depending on how you spent your evening, your stomach may or not be able to handle that much-needed, caffeine-packed cup of coffee. If you are feeling gnarly, green tea is a better bet. While your water is boiling, go ahead and take a shot of Morning Rescue. Yes, you can thank us later. But seriously, we formulated our Morning Rescue shot with all the good stuff your body needs to give you a fighting chance the morning after a ‘fun’ night out.
The moral of the story is this: Even though our brains are begging for more of the same after a wild night of nachos and tequila, that’s not what our bodies actually need. Instead, pump yourself full of wholesome nutrition and much-needed electrolytes to get back on your game. Because, really, we need you thinking straight and feeling good out there.
Did you know you can subscribe to Morning Rescue shots for a 10% discount? Subscribe to the 12 pack so you automatically receive it every 7, 14, or 30 days!
We’ve talked immunity; we’ve talked mental health; and we’ve talked fitness and nutrition. Now, it’s time we talked about an issue that’s core to your health. But be forewarned … it’s going to take guts to face the issue ...
That’s right: It’s time to talk about the lower intestine -- the very reason for the invention of our Good Gut shot.
If someone asks you, “What is the most important organ in the body?” You might chirp, “The Brain!” or, “The heart!” Although the brain and the heart are both absolutely essential organs, your gut health is an unsung, and very important part of your wellness.
In fact, the gut may be the most important part of your body when it comes to health. The proper functioning of this humble organ is related to so many facets of our wellbeing that it is hard to overstate its importance. Good gut health is linked to the functioning of the brain and nervous system, the immune system, the heart, the endocrine system, and pretty much everything else, too. In other words, gut health is crucial for…everything.
You might say that the brain is a bit like the kid who throws raging parties when her parents leave town -- she only thinks she’s in control. The state of your gut, on the other hand, is like the partygoers themselves … will they trash the solarium? Will the couch wind up in the pool? It’s really up to them.
When it comes to your gut, you have to be careful about who you invite and be sure to bring along a few bouncers (you know, probiotics and prebiotics).
Biome chika Biome Biome. There is a name for this party in your gut: It’s called the gut microbiome. The gut microbiome is a collective label for the bacteria and other microorganisms living in your intestine. And it is a big party with a digestive system bacteria guest list of about 100 trillion. In fact, there are more bacterial and microbial cells (your total microbiome) in and on your whole body than there are ‘human’ cells.
As with any party, there are some bad apples. (Not literally, though. Apples, like black eyed peas, are good for gut health). But seriously, while some of the organisms that enter our body are harmful, many are essential for our health.
When we say ‘gut health,’ we’re actually talking about the swinging, harmonious good time of the gut microbiome, i.e. all the little bacteria and critters living in our lower intestine. Let’s be clear: The bacteria are in there, shimmying away, aren’t going anywhere. The question is, what kind of bacteria is in your gut? How many of a given kind? In other words: What kind of party are we going to have?
The connections between gut health and the health of the brain, heart, and the endocrine system are still being studied. The general consensus is that, all else being equal, a healthy gut means a healthy you.
There is also some evidence that the gut microbiome plays a role in promoting good cholesterol and reducing bad cholesterol. Evidence also suggests that good gut health helps control blood sugar, regulate the central nervous system (therefore promoting a healthy brain), regulate weight, and promote the health of the intestine itself.
Fun fact: 90% of your body’s serotonin is produced in your lower intestine. This suggests that a healthy gut might, for example, reduce symptoms of depression and help determine our risk for certain cancers. Even though the jury is still out on the specifics, the broad strokes are pretty clear: Healthy gut = healthy you. And that also means that a decrease in good gut bacteria can cause digestive issues, sugar cravings, poor sleep, and more …
Now that you’re convinced that gut health is a thing and it actually matters, you might be wondering what to do about it. How does one, exactly, throw a healthy gut party?
Many of the choices that positively impact our overall health also naturally improve our gut health. For example, reducing stress, getting enough rest, and drinking plenty of water all help contribute to your gut health. The idea is to eat and drink things that regulate and promote healthy levels of all the different microorganisms that are already in there. Here are the VIPs you need to invite to keep the good gut party raging.
“Who let that guy in?” Admit it, it was you. He texted, you answered, and now he’s flipped over the punch bowl and broken mom’s Hummels.
We’re talking about sugar, highly processed snacks, and artificial sweeteners (Hello!? 1994 called and wants their fake sweets back). These ‘foods’ are like fertilizer for bad gut bacteria. And sometimes we just can’t say no. But that’s why we need to keep fermented foods like kefir, yogurt, kimchi and sauerkraut within reach. They contain lactobacilli -- good ‘bouncer’ bacteria that will reduce levels of bad bacteria. And for those of us who forget to remember these goldstar items at the grocery, subscribing to Good Gut is a really good, and easy way to keep important gut health regulators on hand.
Probiotics — you’ve seen them in little glass jars at Whole Foods and now, at last, you can pretend to know what they are! Now, the good bacteria living in your gut are like the besties at the party. They are your ride-or-dies and stay by your side all throughout the night, no matter how terrible your punchlines are. Probiotics on the other hand, are just passing through. They are also good bacteria, but they only show up for guest appearances.
There is evidence to suggest that the addition of probiotics to our diet may help with heart, skin and mental health conditions. You should know that probiotic supplements do vary in effectiveness, and people with some medical conditions should not take them. Make sure to always consult your doctor before implementing a regimen of any sort, and always be sure to read the fine print on those wholesome-looking bottles at the health food store.
You can get a healthy dose of probiotics from our Good Gut shot and you can also get them from foods.
We can also get them from some foods (including many of the aforementioned lactobaciili laden fermented foods) like yogurt, buttermilk, sourdough bread, cottage cheese, kombucha, tempeh, kimchi, sauerkraut, and miso soup.
Assuming you are an ice cold scientist-bouncer, it’s probably safe to say that you have admitted only the chicest bacteria to your party. The real designer stuff. This is where prebiotics come in. Prebiotics are like the $100,000 a night Vegas DJ that keeps the club packed…but with health!
Prebiotics are like food for the good bacteria in your gut. This mostly includes fibers that you (your human-celled human intestine) cannot digest, but which your gut bacteria can. This good bacteria fuel can be found in many foods that you should already be eating, such as beans, whole grains, fruits and garlic.
Incorporating both probiotics and prebiotics into your diet is a recipe for really good gut health.
A happy gathering includes and accommodates diverse personalities for a healthy mix. Same goes for your microbiome if you want to keep it happy. Add a supplement. Drink a daily shot. And eat things that promote a diverse and healthy population of bacteria.
Like Studio 54, the party in your gut never stops. Unlike Studio 54, the party in your gut will be wholesome and beneficial to your health if you feed it good stuff.
Just remember— eat fermented and probiotic foods, drink water, and get 8 hours of good sleep each night. And for good measure, go ahead and add Good Gut to your routine. Then? Party on, tiny dancer. You earned it.]]>March 5th is the #NationalDayofUnplugging, which nationaldayofunplugging.com describes as a day “designed to slow down lives in an increasingly hectic world.”
It arrives not a minute too soon.
‘Plugged in’ does not begin to describe how many of us feel about our relationships to technology at the present moment. In fact, the solidity and stability suggested by the phrase ‘plugged in’ to represent, for example, the effect of a microwave on shredded cheese, is much more comfortable. And it’s closer to what is actually happening when we sit down at a computer or pick up our phones. This is not hyperbole: Excessive (read: normal for most these days) internet use actually melts your brain. Committing to a little break from being plugged-in is actually good for your health. And, well, just as we care about what you’re putting in your body, we care about what’s happening to it.
And how can you enjoy your monthly subscription if you’re too far down the dark web black hole to remember they’re there?
These days, unplugging is no easy feat. But many of us are ready for it. If you’re one of those tech-exhausted peeps who already knows you need to put the screen down, scroll ahead to our list of five things you can do to start unplugging. If you want to learn more about why it’s so important, read on.
In 2020 many of us moved our work to our homes, and we found that this made a disturbingly small difference in the nature of our work. In fact, it meant we had less of that down-time we used to have driving in to work, visiting with colleagues in the office kitchen as we pilfered almost-breakfast food before settling in at our desks.
Our time has remained just as chopped up and portioned out among meetings, calls and emails, as before, but now without the ‘breaks’ (what does that even mean anymore!) and water cooler gossip. Who woulda thunk we would miss the forgettable life updates or our peripheral acquaintances and co-workers? Not us, but here we are.
Writer of the Well + Good article, Actually, Casual Conversations Are Legitimately Helpful for Keeping You Healthy, shares research to support that there’s a physical reason we miss it ...
“ Another study from 2014 found that people who interact face-to-face with others they don’t know well—relationships referred to as weak ties—felt happier overall than those who don’t. Not to mention, finding a sense of community is one of the nine pillars of the Blue Zones lifestyle, which are habits employed by the regions of the world where people live the longest and most well.”
We believe it’s healthy and natural to be able to identify a contrast between our social and work lives. Thanks to technology, our social lives have begun to resemble our work lives to an unnerving degree. We maintained (or even rediscovered) our social connections, but they migrated to the same channels as our work.
We did drinks with the girls, but over Zoom, which, sadly, is a little too much like doing it in a conference room. Employers suddenly enjoyed unfettered access to our time as the physical boundaries between work and home became meaningless. So did our friends: Many of us found that reconnection with old friends was part of the new normal. Unfortunately, with this expansion of our social network came new obligations and demands on our increasingly scarce hours of leisure. We love people. We cherish our friends. But, if we never see another Zoom call for the rest of our days, we will be just fine.
It probably doesn’t help that, even when we get relief from our work screen-time, our ‘free’ time is often screen-related as well. Since we can no longer go to the movies or out for an unfettered night of fun, we have become ever more reliant on digital entertainment. We tend to slide with nary a thought from hours of meetings with colleagues over Zoom to hours of bingeing on episodes of Gilmore Girls. The photons, the blue light….our poor eyeballs.
But it’s not just Zoom and Netflix. There are also all the apps (Candy Crush, anyone?) The apps keep us connected, right? Well, actually, no. A recent study suggests that use of social media apps can in fact increase feelings of loneliness and isolation during COVID. This isn’t altogether surprising.
A 2017 study found that people who used social media apps for more than 2 hours a day were twice as likely to report experiencing feelings of loneliness and isolation. It bears mentioning that study participants consistently lowballed their level of use.
An earlier study linked depression and heavy social media use. This may be because the use of these apps is physiologically very similar to anything that gives us a quick hit of ‘feel-good’ chemicals. And if we’re honest … really honest … most of us are “in it” for the ‘likes’ over the connections. And most things that we do for a quick and easy shot of dopamine do not go well for us in the long run. At least not when, like one of Pavlov’s dogs, we keep pressing that button (which in this case we we literally are). In fact, 5-10% of internet users cannot control how much time they spend online. Whoa.
But, you probably already knew all that. Because you use these apps and you know how they make you feel. A friend recently said, “The good stuff -- the memory-making, the big ideas, the a-ha moments … they happen when you’re at rest, not when you’re rushing from Zoom to Zoom.” And if we’re honest, our memory doesn’t seem to be quite as sharp. Can you relate to that feeling of time running together? To the anxiety that comes from realizing you’re not even really sure what you’ve done in a week?
Many believe the ‘blur’ we’re experiencing is not because we’re working from home, but because we’re not giving the tech a rest the way we once did on those daily commutes and lines at the coffee shop.
Maybe we would know how these apps make us feel if we took a moment to stop posting, emailing, tweeting and zooming to reconnect with our feelings.
Remember feelings? Not the butterflies you get when someone retweets your hot takes; not the surge of validation when someone ‘hearts’ your vacation pictures; and definitely not the FOMO you get when scrolling through someone else’s digitally curated life. No, we are talking about the feelings of actually sitting on a beach, or on your front steps, or…literally anywhere. We are talking about whatever you happen to be feeling right now.
And therein lies the problem: As we become more plugged in, we are less present in our surroundings, less connected to the individuals in our immediate orbit, and less aware of our own selves. Shameless plug here. Being less connected to yourself means being less connected to your body. And when this starts happening, you’re likely to skip out on nutrition. (Luckily, you can drink our wellness shots so quickly that nobody on Zoom will even notice.)
This lack of presence is brilliantly described by Jenny Odell in her book, How to Do Nothing, which is great reading in the run up to #NationalDayofUnplugging. Odell writes that the increasing demands on our attention, as we are driven to be more productive, more engaged, more plugged in, prevent us from experiencing the places and moments that we actually inhabit. The result is a fragmented self, a mind unaware of its environment, and an individual less, not more connected with those around them.
If all this feels too real and maybe a little hopeless, worry not! There is a way out of this tech muddle.
Incorporating a meditation practice is a great next step toward recovery. A first principle of meditation is that the aim, simply, is to be present. The experts tell us that once we make the effort necessary to be present, we rediscover the humdrum details of our daily existence, the stuff of life (think of Thich Nhat Hanh’s How To Eat). Our engagement with these daily items becomes more joyful, more mindful, if we are present for them. Putting down your phone and ripping your eyes away from that screen for one whole day might be more than the start of a ‘detox’: It might be the start of a more joyful, more good-feeling, more warm-bath-and-fresh-towel-like existence.
Now that we are present, how about reading a book? No, not the kind that lives in your iPad or Kindle or even (ouch, your poor eyes!) on your phone. We mean the real, hold-it-in-your-hands, make-of-paper kind. Maybe start with 15 minutes at a time. And even (gasp!) try turning off your phone while you do it.
Try taking walks or doing Yoga (away from the screen!). We think that when you feel the wind on your face, or get that deep, uninterrupted stretch, something will happen. You will feel yourself becoming part of the moment. You will feel yourself release (a little) the worry of what viral meme you might be missing out on. Breathe. It’s ok. There will be another.
One of our personal favorites is sitting on the couch and telling our frenchie that he’s cute. Given a moment to come up for air, we might find that these seemingly mundane, unproductive moments of joy and delight actually give us the mental sustenance we need most right now.
In the present moment, as we begin to re-inhabit our bodies, it might be a good idea to think about what we’re putting into them, too. It’s much easy to peel yourself away from the phone/couch/tv/computer when we feel healthy and energized. For starters, the Vitamin C and Turmeric blended into our Immunity Helper and the Green Tea in our Energy shot are really good for getting your head right.
You still have a couple days before March 5th to emotionally prepare yourself, and we know you can do it. Just put down your phone, turn off your computer, and don’t turn on Netflix. See? Baby steps! You are here, you are free, and you are ready to do whatever you wish. Even if that is nothing at all.
]]>In this age of farro bowl selfies and Yoga-grams, ‘health’ has become synonymous with glamour, and vice versa. It has also become complicated and ambitious — not what most of us are looking for in the middle of February. Modest goals are more like it. Goals like changing out of sweatpants for two whole hours, and having salad alongside frozen taquitos. Yes, that sounds manageable.
The problem is, eating garbage and lying sedentary while scrolling through garbage makes us feel like, well, garbage. And, it can make us sick. Though most of us are mostly keeping to ourselves these days, we are not immune to illness. Even during lockdown, there are plenty of ways to fall ill. For example, diet and bacteria-related illnesses don’t require the sight of a single soul. All they require is that we continue indulging in bad habits, eating bad food, and being lazy.
But what about those of us who are staying active, eating well, and staying home? What’s the verdict, then? Most of us aren’t staying home completely. Contact with the outside world may be drastically reduced. For the majority of us, it hasn’t stopped altogether though.
Even if we are working from home, our partner, spouse, or kids may not be.
But we’re not here to tell you that you’re doomed. We’re not even here to tell you to do better. We’re here to tell you to feel better. Health is not homework (or glamour). Health is how we feel, and you deserve to feel good.
So, let’s back slowly away from the freezer, and take our first tentative steps toward clean living. Don’t worry — you can keep your sweatpants on.
5 Things You Can Do to Keep February Colds Away
1) Don’t Get Sick:
The first step to staying healthy is (ahem) not getting sick. We live in strange times and this item may seem a little redundant if we are already locked down, masked, distanced, swathed in bubble wrap, and marinated in hand sanitizer. However, colds still exist and are easily transmitted via dirty hands and fingers.
Unless you and your kids have stopped touching things, immune resistance to the common cold and other germs is still a consideration this winter.You can help yourself stay healthy by keeping your hands clean and washing them regularly, which is a good idea for all kinds of reasons.
As far as immunity goes, there is no magic bullet, but there are a few nutritional changes you can make (backed by hard science). Adding things like vitamin C and Bakers Yeast to your diet are believed to make a difference in your health. Lucky for you, both are found in our Immunity Helper.
2) Lights Out:
If you don’t believe sleep matters, do a quick search of the question, “How much sleep should I get?” When you are done, look up, “How bad is it to not get enough sleep?” There is no way to sugarcoat this one: you MUST make sleep a priority. Not sleeping makes you grouchy, sad, and can even make you act less smart. And, there is probably no better way to get sick than insufficient sleep.
What is sufficient sleep? Well, more than most of us are getting. But don’t despair (that will keep you awake): We need 7-9 hours of Grade-A prime, uninterrupted sleep. Even you can do it; we believe in you! But how …?
The best thing for your sleep schedule is… a schedule. This should be a cinch given the recent downsizing of your nightlife, but distractions do get in the way. Is there too much light in the bedroom? Too much noise outside your bedroom? Turn off the lights; lock the cats out; use earplugs; get a silk eye mask. You need your Z’s.
3) Have a Seat:
We don’t need a reason to feel less stressed or less depressed, but here is one anyway. Stress harms your immune system and makes you sick. Although this is a pretty good reason to chill out, most of us are unable to simply turn off the feelings that make us stressed.
The way we live our lives changed so quickly and dramatically in 2020. We have all had to make major adjustments, and most of us (especially as we age) struggle with dramatic change. It’s stressful enough when we choose to try new things or learn new skills, but when change happens to us, it’s an entirely different animal. Change is hard and many of us continue to struggle with managing and reducing stress. If the phrase ‘chill out’ sounds like a tall order, especially these days, we feel you.
The good news is, one of the most effective approaches to stress-reduction requires literally nothing of you. nothing. Yep, we’re talking meditation, which is scientifically proven to de-stress us, boost our immune system, and help us live longer (yes really).
“Mindfulness” as a practice is about as gussied up as any other wellness tool (slogans and selfies abound), however, the core is as simple as sitting and breathing. And you don’t even have to be good at that. We know because we are … not good at it, yet, we have experienced the rewards of mindfulness.
Give it a try. Sit for five minutes and try to focus only on the physical sensation of breathing. If you are us, you can’t do it and you’re halfway through the plot of a B movie by minute three. But don’t despair. Becoming aware of our diffuse and fragmented thinking is a great first step to achieving a calmer mind. and body. According to Mindful.org all you need is a little patience, some self-kindness, and a cushion.
4) Don’t Eat That:
You might want to sit down for this one -- what we put into our bodies affects our physical and mental well-being. Shocker, right? But seriously, do you eat girl scout cookies by the sleeve? We have been known to do this. And while we are all for self-affirmation and self-love, not one time have we finished smashing a column of thin-mints and felt great afterward.
And no, this isn’t shame talking. It’s science.
If we’re being brutally honest, we really do feel better all around when we eat good stuff -- nutrient-rich low, calorie foods. These are, coincidentally, often the foods that will also bolster a healthy gut and immune system. And, lucky for you, many of these important nutrients can be found in our Immunity Helper and Good Gut). They include citrus, garlic, ginger, turmeric, greens and so many of the other good stuff we all need.
But what about that hungry feeling you get when you’re eating right? As in so many areas of our lives, the all or nothing ethos is counterproductive when it comes to good foods. When healthy eating becomes a priority, scrapping everything you used to love just doesn’t work. We have implemented a “less trash” approach which allows us to be both realistic and gentle with ourselves while always striving for better and better for us. This means that we try to keep away from food with no nutritional value, but give ourselves a break when we occasionally just really want that dessert.
With all the subscription meal plans out there, now, it can actually be quite convenient to eat a variety of healthy stuff on the regular. And the health benefits of mixing it up are huge. Fish dishes like this one are delicious and easy to make. It requires healthy ingredients, the fish is a good sources of fatty acids, and the main course pairs wonderfully with a healthy salad.
Good foods do more than just put good things into our bodies -- they also displace the bad things that we otherwise might eat. Remember, while the good may be the enemy of the best, half of the donuts you eat right now plus a kale salad is still better than all of the donuts you eat right now.
5) Move:
As with so much else that is good for us, physical activity makes us feel good. So why is exercise so daunting for so many of us? There is nothing like hopping on a treadmill to suck the joy out of movement. Something which should be wholesome and glorious can, at first, make us feel like a hamster in a wheel -- going through the motions for something that may or may not make a difference.
It does make a difference, though. It helps our bodies and our brains and can even help with development and function.
Maybe the treadmill isn’t for you, but what about taking 30 minutes a day to take a walk, hike, or casual bike ride? Even mundane tasks like raking leaves or shoveling snow helps. Mowing the lawn? You betcha (with a push-mower, of course)!
Yes, even easy yoga or stretching counts as ‘light’ exercise. All of these activities give ua a measure of the benefits of ‘exercise,’ including better overall health. And better health naturally leads to a stronger immune system.
Because many of these activities also get outdoors, we are thereby exposed to sunlight (don’t forget your sunscreen!), which stimulates the production of vitamin D (which stimulates the immune system). Bundling up and taking a brisk walk in the winter sunshine will not only help keep you feeling healthy, it might make the time you spend after being lazy, that much more rewarding.
Change takes time. Creating habits requires repetition. Eventually, if you commit to moving around often enough, you will eventually start to crave the endorphin hit you get from doing things that feel natural and enjoyable. And, if you’re like us, you will even start to miss that good feeling you get after a light sweat if too much time goes by between ‘workout.’Our hope is that, eventually, the knowledge of how good you’ll feel after, gets you going even when you’re feeling sluggish.
And the same goes for food. Once you start getting rid of junk-food-brain-fog, and feeling more energized, you will begin craving the stuff that keeps you at your best.
But no matter what you do or change or try, you can rest assured that there is always a way to do a little better with no more effort. We’re talking about supplements. Give one of our wellness shot variety packs a try to discover with flavors you like best. And while you’re waiting on it to ship (it doesn’t take long!) we recommend trying to find a few small ways to replace the stale not-so-healthy patterns we have all been falling into with a little sunshine, a good night’s rest, and a few deep breaths. Salud!
]]>January is the month of that cruelest and most futile of human gestures … the new year’s resolution. Thank goodness it’s over.
]]>Thank goodness it’s over.
Like pardoning a turkey or leaving cookies for Santa, we persist in this annual charade, year after year. We create lofty, unattainable goals. At first exciting and inspirational, our big change-making mantras become quickly stale as we’re faced with turning away yet another decadent dessert or morning mocha.
A future of pure and healthy habits feels less daunting (inevitable even!) when we are three gin fizzes deep on New Year’s Eve, vowing to do better, get better, be better (and by golly, to get started the very next day!).
But we tend to be a little less exuberant upon waking. We made the vows, and we plan to keep them. But the promises are already making us feel a bit … claustrophobic. It’s so easy to, from the very get, start making excuses for why we aren’t ready … yet … to make our resolutions a reality. Why is resolve so tough?
If you are like us, a month into 2021 we find ourselves getting real about what we are willing to do, what we are willing to give up, and what we really just plain want to keep indulging in. Irresistible as the lure of drastic reappraisal and rebuilding was, we are now in the thick of it and, honestly, we’re not feeling very virtuous.
Why is this? Is it because our list of resolutions is too long? Are the resolutions too big? Does the change seem too great? Do we feel that there simply isn’t enough time to focus on all the ways we want to be better?
Back in reality, where a tipsy declaration does not a life change make, most of us began the year with little appetite for life-overhaul, but a residual craving to feel fresh and pure as the driven snow. Or at least healthy, energized, and clear in our minds and bodies. However, when we began the year by yoking this wholesome wish to our plans for radical self-improvement, we cheated ourselves out of actually beginning to live and feel better.
Why?
Because real change comes in small, shot-sized increments that we give ourselves every day. We don’t need more resolve, better character, or an iron will: we need to think small. And that’s why we have compiled a list of small things you can begin and keep doing all through the year. Excited? We thought so.
Five 2021 Resolutions you can keep
1. Walk every day. One of the greatest enhancers of physical well being is something you already do every day: Walking. In fact an additional 1000 steps (about .4 miles) a day takes you from ‘average’ to ‘recommended’! We are more than happy to go from a ‘minimally adequate level of physical activity’ (the motto of 2020) to ‘setting the bar’ by adding 15 minutes to my afternoon walk, which is a thing that many of us are now doing with ease thanks to a work-from-home lifestyle.
2. Reflect on the good. A friend of ours shared that one of the greatest enhancers of his mental well-being (ever) was writing down three good things that happened to me each day for two weeks. Studies suggest that this exercise is as effective as Prozac on boosting our mood and that the effects last for months (look it up!). Consider starting a daily journal to reflect on the positives from your day. This could become part of your evening bedtime ritual and we truly believe that the more you focus on the good, the less (over time) you will feel like filling ‘the void’ with bags of chips and bowls of ice cream.
3. Drink water. You must be thinking, “I know, I know …” but then, when it comes time to drink that eighth 16 oz. glass of water, you realize you haven’t even had one and catching up just feels oh-so-daunting. But, real talk … hydration can really help if you struggle with a too-hearty appetite or find it hard to lose weight. We don’t claim to be weight-loss experts, but Medical News Today shares Six Reasons Why Drinking Water May Help You Lose Weight and we have to agree. You should check out the entire article, but here are the highlights:
4. Improve your nutrition. For those of you who block out your daily vitamin regimen because it’s just so darn unpleasant to swallow those horse pills that taste like soil, you may be missing out on super important nutrients. We don’t like those pills either, and that’s why we developed Immunity Helper and Good Gut. We have found that people really dig nutrition most when it’s easy and tasty, and our wellness shots certainly are both of those things. Keeping wellness shots on-hand make getting your daily dose easy (and enjoyable), so take a look at our two essential shots …
5. Establish a sleep schedule. The Sleep Foundation shares that, “The relationship between sleep and physical health is well-documented,” and they outline a number of things that can happen when we opt out of a full night’s sleep in favor of binge-watching Bridgerton or The Mandalorian. They say that sleep deprivation can impact obesity, your heart, insulin management, immunohealth, cognitive performance, memory consolidation, and … the list goes on … But seriously, getting into a good sleep routine is one of those things that only takes a little bit of sacrifice (you don’t need just one more episode) but the health benefits are kind of amazing.
See? Favoring small changes over big, life-changing resolutions it is far easier and more effective. If you are as fatigued as we are by the last 12 months, then you can totally relate to the need to back away from big goals at the moment. And for us, that means that instead of focusing on limiting ourselves, we have decided to focus on adding to our existing less-than-perfect routines.
Maybe you’re not going to start eating vegetables every day or replacing your morning cereal with a juicy apple, but the science and the wisdom of the ages does tell us to consume healthy foods. Good nutrition works magic in our bodies. It helps rebuild our cells, reduce inflammation, and gives us energy to fight another day. Our bodies need good things (notably water; go fill up your Yeti) but they also need the kinds of things found in nutrient dense foods (dark green leafy vegetables, our friends turmeric and ginger, blackberries; think everything that Andrew Weil loves). We can go all-or-nothing and then hate ourselves when we consume garbage, or we can go small, making sure we give ourselves and our bodies a little boost.
We think it’s super reasonable to want to feel better, look better, and be healthier (for not a lot of effort). We say, go for a crisp winter walk, make a list, drink your water, shoot your turmeric and black pepper, and get some sleep. Your mind and body are worth it!
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