Author: joe

Don’t neglect your mental health! It affects everything from how we think and feel to how we handle stress and relate to others. A disruption in one area can impact the rest. But while physical health gets all the attention, mental health is often overlooked.

Challenging your brain is a surefire way to keep it in tip-top shape. And no, you’re not stuck with the same old brain cells – new ones can form in a process called neurogenesis. Neurons carry information all over the body, so keeping them fresh is key.

So what’s the secret to staying mentally healthy? Keep your brain on its toes! Engage in activities that challenge your mind, like learning a new skill or taking up a new hobby. And don’t forget about physical exercise, which can boost brain function and reduce the risk of cognitive decline. Pair that with a diet rich in antioxidant fruits and veggies, and you’ll be on your way to peak mental health.

Boost Your Brain Power

Don’t settle for a mediocre brain! Your mind affects everything from how you think and feel to how you handle stress and relate to others. Keep it in tip-top shape by challenging it daily. Brush your teeth with the opposite hand, listen to a new genre of music, or take up a new hobby. Are you feeling adventurous? Try a new sport or game, take a tai chi class, or volunteer. The possibilities are endless! Find an activity you enjoy and stick with it for a sustained period of time. Not only will you reduce stress and depression, but you’ll also improve cognitive function and unlock your brain’s vast potential.

Let me tell you a story about a woman named Sarah who felt stuck in a rut. She had been working the same job for years and felt like she needed to learn something new. But then, she decided to take a chance and try something different. Sarah challenged herself to learn a new skill: playing the piano. At first, it was tough, and she struggled even to read sheet music. But she didn’t give up. Every day, she practiced and pushed herself to keep going.

And something amazing happened. Sarah began to notice a change in her mood and energy levels. She felt more alert and focused at work and even saw improvements in her memory. Learning the piano became a source of joy and fulfillment in her life. It was a small challenge to her brain, but it significantly impacted her overall well-being.

So if you’re feeling stuck or in a rut, take a lesson from Sarah. Challenge yourself to try something new, whether learning to play an instrument, taking up a new hobby, or exploring a new skill. Who knows? You might discover a new passion and improve your mental health in the process.

Maximize Your Mental Health with Antioxidants!

Antioxidants are compounds that can neutralize the effects of free radicals, which are unstable molecules that damage DNA, cell membranes, and other parts of cells. According to a Harvard Health article, vitamins C and E and copper, zinc, and selenium serve as antioxidants.

Many fruits are rich in antioxidants, such as:

• cranberries
• red grapes
• peaches
• raspberries
• strawberries
• red currants
• figs
• cherries
• pears
• guava
• oranges
• apricots
• mango
• cantaloupe
• watermelon
• papaya

Vegetables can increase your antioxidant intake, including:

• broccoli
• spinach
• carrots
• potatoes
• artichokes
• avocados
• cabbage
• asparagus
• lettuce
• squash and leafy greens

Also, cooking with herbs and spices like cinnamon, oregano, turmeric, cumin, parsley, basil, sage, thyme, or peppermint can boost your antioxidant game.

According to a recent study in the Journal of Agricultural and Food Chemistry, pomegranate juice has more antioxidants than blueberry, cranberry, and orange juices. Another study in the Journal of Medicinal Food found that blackberries can increase antioxidant levels in the blood. So, if you want to boost your antioxidant intake, mix up your fruit and veggie game!

Research has shown that antioxidants can improve brain function and reduce the risk of age-related cognitive decline. A study in the Journal of Alzheimer’s Disease found that blueberries, which are high in antioxidants, can improve cognitive function in adults with mild cognitive impairment. And a study in the Journal of Nutrition, Health, and Aging showed that a diet rich in antioxidants could protect against cognitive decline in aging adults. So, keep chowing down on those fruits and veggies to keep your brain in top shape!

Incorporating antioxidant-rich foods into your diet is a simple and effective way to improve your overall health and protect against cognitive decline.

Gut Health’s Effect on Mental Health

Your gut bacteria can have a significant impact on your mental health. Recent studies have shown that people experiencing depression and anxiety have different types of gut bacteria in their digestive tracts that promote inflammation. These bacteria can stimulate the vagus nerve, which plays a crucial role in mood regulation, digestion, heart rate, and immune response.

The connection between gut bacteria and mental health still needs to be fully understood. Still, scientists believe that inflammation may be the culprit in many mental health disorders. This is because byproducts secreted by gut microbes can trigger the release of serotonin throughout the body. Serotonin is a neurotransmitter known to stabilize mood and influence feelings of happiness and well-being.

Taking care of your gut health is essential to maintaining good mental health. Incorporating probiotics and prebiotic fiber into your diet can help support a healthy gut biome and reduce inflammation. Additionally, avoiding unnecessary antibiotics and reducing your intake of processed sugars can help keep your gut bacteria in balance.

By taking care of your gut health, you can protect your mind and your mental well-being. So, nourish your gut with the right foods, and your mind will thank you for it!

Simple Tips To Improve Gut Health and Mental Health

Want to improve your gut health? Here are some simple tips to get you started:

• Take a daily probiotic. Not only can it support a healthy gut biome, but it can also reduce gut inflammation and various intestinal problems. Try fermented foods like kimchi, kombucha, and sauerkraut for a natural probiotic boost.
• Load up on prebiotic fiber. These non-digestible carbs feed probiotics and encourage good bacteria to grow in the gut. Bananas, chicory, asparagus, garlic, onions, and whole grains are packed with prebiotics.
• Cut down on processed sugar. Research shows that artificial sweeteners can negatively impact gut flora and increase blood sugar. Opt for unrefined sugars or fruit instead.
• Avoid unnecessary antibiotics. Antibiotics destroy gut flora, which can promote the development of disease. Save them for when you really need them.

A healthy gut means a healthy mind, so start caring for your gut today, and your mind will thank you for it!

Conclusion

Don’t neglect your mental health! It affects everything from how we think and feel to how we handle stress and relate to others. Challenging your brain is a surefire way to keep it in tip-top shape. Engage in activities that challenge your mind and exercise regularly. Pair that with a diet rich in antioxidant fruits and veggies, and you’ll be well on your way to peak mental health.

Boost your brain power by trying new things and pushing yourself out of your comfort zone. Take a cue from Sarah, who noticed a change in her mood and energy levels after challenging herself to learn a new skill.

Incorporating antioxidant-rich foods into your diet is a simple and effective way to improve your overall health and protect against cognitive decline. Additionally, taking care of your gut health can help maintain good mental health.

Living a healthy lifestyle results in a healthier mental state — stay active, challenge your brain, eat healthily, get proper sleep, and stay socially connected to protect your brain and keep your mind-body connection thriving.

Ready to start prioritizing your mental health? Contact our wellness clinic in Littleton, CO, today and take the first step towards peak mental wellness!

Are you feeling stressed, anxious, or disconnected from yourself and others? It may be time to focus on your spiritual health. The body, emotions, mind, and spirit are all connected, playing important parts in our health, happiness, and well-being. Spiritual healing is designed to treat the entire person while focusing specifically on the human spirit. By becoming attuned to your soul, you can reduce feelings of fear and provide yourself with a greater capacity to love yourself and those around you. This blog will explore the importance of spiritual health and provide tips on improving it.

The Connection Between Spiritual and Social Health

Being spiritually healthy means having a sense of connection to something greater than oneself. It is about finding meaning and purpose in life and developing a sense of inner peace. However, spiritual health is not just about individual well-being. It is also about developing meaningful relationships with others, which can lead to better social health. We find opportunities for spiritual growth through committed relationships with others and ourselves.

The connection between spiritual and social health is clear. When we are spiritually healthy, we are more likely to be able to form meaningful relationships with others. This can lead to improved social health, vital for overall well-being. Strong social connections have been linked to various health benefits, including lower levels of stress, improved psychological well-being, and better physical health outcomes.

Moreover, spiritual and social health are not separate entities. They are interconnected and interdependent. When we are spiritually healthy, we are more likely to be able to form strong relationships with others. When our social connections are strong, we are more likely to be able to maintain our spiritual well-being. This is because relationships give us a sense of belonging and purpose, essential for spiritual growth.

In conclusion, spiritual and social health are closely linked and critical for overall well-being. By focusing on our spiritual health, we can develop meaningful relationships with others, leading to improved social health. This, in turn, can lead to a range of health benefits, including lower levels of stress, improved psychological well-being, and better physical health outcomes.

Let’s talk about a few ways we can cater to our spiritual health:

Spending Quality Time in Nature

Spending quality time in nature reduces feelings of stress, anger, and fear. This is because what we see, hear, and otherwise experience at any moment impacts our mood and our nervous, immune, and endocrine systems. Nature also provides us with physical health benefits. It can reduce blood pressure, heart rate, and muscle tension and produce the stress hormone cortisol.

One example of quality time in nature is grounding. Did you know 90% of chronic health conditions are linked to inflammation? The Earth is full of antioxidants, which help to protect healthy cells from inflammation damage. When we touch the surface of the Earth, free electrons are transferred through the skin and into our bodies. They then pair up with free radicals to act as antioxidants.

In the same way, grounding and its anti-inflammatory properties can improve wound healing. In fact, it is possible to feel a decrease in pain in as little as 30 minutes.

Meditation

Meditation is scientifically proven to have physical benefits, like stress relief, improved immune and cardiovascular function, relaxation, and decreased pain. Along with these, regular meditation practice can heal past emotional trauma, greater creativity and inspiration, greater compassion, and connect you to your inner guidance.

All meditative techniques have one thing in common: conscious breathing. You can meditate while sitting, lying, walking, jogging, or anywhere you feel comfortable and safe. You can even sing, dance, or chant something with personal spiritual significance. What’s important is to focus on your slow, steady breaths until the mind is free of thoughts, judgments, and concerns.

Meditation is a time to step out of your ego, let go of life’s stress and obligations, and find inner peace.

Practicing Your Religious Faith

Not everyone practices spirituality in the same way. Some people may be more likely to have spiritual experiences in churches or other religious buildings. Practicing your religious faith is a great way to care for your spiritual health because it involves experiencing a sense of connection to a higher being or with humanity and nature.

Spirituality and prayer have been linked to better overall health, improved psychological well-being, decreased hypertension, less stress, and decreased depression. There is also a social health aspect to spirituality. Religion is the ultimate example of social cohesion because of the sense of belonging it allows its members.

Whether rediscovering a forgotten spiritual path, practicing an already well-established one, or just beginning your spiritual journey, there are countless ways to explore your spiritual side and help improve your well-being.

The Power of Faith: Maria’s Miraculous Healing

Maria had tried everything to treat her chronic illness, but nothing seemed to help. Then, by fate, her friend invited her to attend a church service with her. Maria was hesitant at first but eventually agreed to go. During the service, Maria felt a sense of peace that she had never experienced before. She also felt like the pastor was speaking directly to her during his sermon, which made her experience even more profound.

As the congregation sang and prayed, she closed her eyes and allowed herself to be fully immersed in the moment. Suddenly, she felt warmth spreading throughout her body, and she knew something had happened inside her body.

After the service, Maria visited her doctor for a routine checkup. To her amazement, her doctor could find no trace of the illness that had plagued her for so long. Maria knew that her newly found faith had brought about this miraculous healing.

From that day on, Maria became an active church member and devoted herself to helping others struggling with illness. She knew her healing was a miracle, and she wanted to share that miracle with others.

Maria’s story is a testament to the power of faith and the importance of spiritual health. By practicing her religious faith, she found healing and purpose in her life.

Conclusion

It’s important to prioritize our spiritual health just as much as our physical and mental health. Taking care of our spiritual health can help us reduce stress, find inner peace, and connect with others. There are various ways to improve your spiritual health, such as spending quality time in nature, meditating, and practicing your religious faith.

If you want to learn more about improving your spiritual health, our Littleton, CO, wellness center is here to help. Our team of experts can work with you to create a personalized plan that fits your spiritual needs and goals. Contact us today to take the first step towards a healthier, more fulfilling life.

The mind and body are intricately linked, and for optimal function, they must be in constant communication. This is where emotional health comes in. By prioritizing the mind-body connection, holistic health can help you achieve overall well-being. In this blog post, we’ll explore how you can boost your emotional health with holistic therapy and mindfulness practices. We’ll also discuss the importance of exercise, nutrient-dense foods, and quality sleep in managing stress.

But what can we do for our emotional health to keep this connection open? So, if you’re looking to take control of your emotional and physical health, keep reading to learn more!

Boost Your Emotional Health with Holistic Therapy

Holistic therapy is a type of talk therapy that considers the whole person, including the mind, body, spirit, and soul. This approach aims to bring the individual pieces of a human together when interacting with our external and internal environment. 

This form of therapy can be used to treat a multitude of health conditions. Some of these include:

• Addiction and substance abuse
• Depression and Anxiety
• Emotional Regulation
• Family distress 
• Life transitions
• Trauma

The holistic therapy process will vary by practitioner and may include more than talk therapy. Typically they will do a general assessment to determine physical, psychological, and social deficiencies. This information helps guide you to the treatment plan that meets your individual needs. 

The goal is to reduce stress levels by talking and processing things to help you think and live clearly again! There is growing evidence that low-stress levels are important for overall health. So don’t be surprised if they recommend regular exercise, healthy nutrition, and quality sleep on top of therapy sessions.

The therapist you visit should be a licensed mental health professional, like a therapist or psychologist. They may also have other credentials or work alongside other practitioners that provide complimentary treatments. These may include acupuncture, aromatherapy, breathwork, chiropractic adjustments, massage therapy, yoga, or supplements.  

Mindfulness: The Key to Unlocking Emotional Health

Another way to keep your emotional health in check is to practice mindfulness. Mindfulness is the ability to be fully present and aware of what you are doing and what is happening around you with openness, acceptance, and curiosity. It invites us to be fully attentive in our lives rather than spending time in constant worry. 

One way we can practice mindfulness is with stress reduction techniques. Stress affects both our mental and physical health. Learning to manage stress better can lead to improved heart health, mental health, better sleep, and more.

Here are some examples of natural stress reduction techniques:

Regular exercise is an effective and natural remedy for anxiety, which is a common mental health disorder that can affect people of any age. Exercise not only helps to release endorphins that act as natural painkillers and mood-lifters, but also has numerous other benefits that help promote overall health and wellbeing.

In addition to its mood-lifting effects, exercise has been shown to improve insulin sensitivity, boost self-esteem, enhance mental processing, and regulate hormones that aid our bodies in recovering during sleep. This means that exercise can help to improve overall physical health and mental wellbeing.

Moreover, exercise can take many forms, from high-intensity workouts to low-impact activities like walking or yoga. This means that there is a type of exercise that is suitable for every person, regardless of their fitness level or preferences.

 

The Power of Meditation

Meditation is a proven stress reliever that helps people find peace of mind. This can be practiced for as little as 10-15 minutes a day to bring forth mindfulness. Various forms of meditation have been shown to improve mental alertness and lessen psychological responses to stress. 

This stress reduction technique has even been shown to help overcome physical and mental problems like anxiety, depression, poor mental health, substance misuse, eating habits, weight gain, and more. 

The Impact of Acupuncture

Acupuncture is a holistic health technique stemming from traditional Chinese medicine that involves a trained practitioner inserting thin needles into the skin of specific points in the body. It has been used to treat multiple stress-related conditions like autoimmune or immunological-related diseases, infertility, anxiety, and depression. 

Researchers have found that because acupuncture helps regulate the nervous system, it is one of the best stress relievers for patients recovering from heart disease. The result is a positive effect on blood pressure, circulation, and hormones. 

The Importance of Nutrient-Dense Foods

Nutrient-dense foods are packed full of essential vitamins, minerals, amino acids, healthy fats, electrolytes, and antioxidants, which all help the brain handle stress more efficiently.

Foods high in Vitamin B (like cage-free eggs, grass-fed beef, and leafy greens) help the body convert nutrients into energy. 

Beans, legumes, avocados, unsweetened organic yogurt, and cruciferous vegetables (like broccoli and cauliflower) are high in calcium and magnesium. These minerals are critical for relieving headaches, relaxing muscles, and improving sleep quality. 

High-protein foods, like grass-fed beef, eggs, and chicken breast, provide amino acids that our bodies need for proper neurotransmitter function. Neurotransmitters carry chemical messages to and from nerve cells. 

Healthy fats like wild-caught salmon and sardines, avocados, olive oil, nuts, and seeds are high in Omega-3 fatty acids. These fatty acids help reduce inflammation, stabilize mood, and are great for brain development and heart health. 

A Mindful Practice to Enhance Emotional Health

If you’re ready to take your emotional health into your own hands, start today! Here is a mindfulness practice to help you get started:

Step 1

Get comfy. Support the body in any way it needs. Lay down, sit up, or whatever position promotes relaxation.

Step 2

Set the alarm for 5 minutes. Commit to this time, even if the mind rambles for the entire session.

Step 3

Focus. Picture yourself staring up at a bright, blue sky. With each thought that creeps into your mind, see it like a cloud passing overhead. Just watch it as it crosses across your vision. Try not to interact with them. Notice them and let them move on.

Step 4

Sustain. As the mind wanders (which it usually does), gently guide your attention back to the sky. These 5 minutes are just for YOU! Your list of to-dos will be there when you’re finished.

____

“Mindfulness is the simple process of noticing new things about the familiar. When we notice actively, we become sensitive to perspective and change.” –Ellen Langer, professor of psychology

Importance of Mindfulness and Meditation for Emotional Health

Mindfulness is the ability to be fully present and aware of what you are doing and what is happening around you with openness, acceptance, and curiosity. It invites us to be fully attentive in our lives rather than spending time in constant worry. Practicing mindfulness can help improve your emotional health by reducing stress levels. Stress affects both our mental and physical health, and learning to manage it better can lead to improved heart health, mental health, better sleep, and more.

Meditation is a proven stress reliever that helps people find peace of mind. This can be practiced for as little as 10-15 minutes a day to bring forth mindfulness. Various forms of meditation have been shown to improve mental alertness and lessen psychological responses to stress. Incorporating meditation into your routine can also help you learn to manage your thoughts and emotions better.

Yoga is another mindfulness practice that combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. Yoga has been shown to help manage anxiety and depression, improve sleep quality, and increase overall well-being.

In addition to mindfulness practices, getting regular exercise, eating a healthy and balanced diet, and getting enough quality sleep are also essential for maintaining good emotional health. Regular exercise helps reduce stress levels by releasing endorphins that act as natural painkillers and mood-lifters. Eating a nutrient-dense diet that is rich in essential vitamins, minerals, amino acids, healthy fats, electrolytes, and antioxidants can help the brain handle stress more efficiently. And getting enough quality sleep is essential for overall health and well-being.

Conclusion

Taking care of your emotional health is just as important as taking care of your physical health. Practicing mindfulness and incorporating other holistic health techniques, such as yoga, exercise, and acupuncture, can help reduce stress levels and improve overall well-being. Holistic therapy can also be a useful tool for treating a variety of health conditions, including addiction, depression, and trauma. By prioritizing the mind-body connection and incorporating these practices into your routine, you can improve your emotional health and lead a happier, healthier life. Remember, mindfulness is the simple process of noticing new things about the familiar. So start noticing today and take care of your mind and body with these holistic health techniques!

If you’re looking to take control of your emotional and physical health, visit our Littleton, CO wellness center today! Our team of experts will work with you to develop a holistic health plan that includes mindfulness practices, exercise, healthy nutrition, and more. Don’t wait to start feeling your best – contact us now to schedule an appointment and take the first step towards a happier, healthier you!

What if I said there are scientifically proven ways to get healthy and stay healthy for a lifetime? Or even better, slow the aging process? Would you want to know these methods? Holistic health may have benefits you have not added to your life and well-being.

This month at Dody Chiropractic Center for Wholeness, we are looking at the different building blocks of holistic medicine and the benefits it can have on the body, mind, and soul.  Your body can heal as long as we allow it to do so.

Understanding What Is Holistic Health

A trend has been a growing interest in holistic health in recent years. The term “holistic” refers to the idea that a person’s overall health and well-being are interconnected and cannot be treated as individual parts. Instead, a holistic approach to health focuses on treating the whole person, including their physical, emotional, and spiritual needs. In this article, we will dive into the importance of holistic health and how it can benefit your overall well-being.

Holistic medicine is a whole-person wellness care approach with no reliance on drugs. The word holistic means “dealing with the whole.” Holistic practitioners look not only at the physical symptoms but also the emotional, spiritual, and mental symptoms. They aim to get to the underlying cause of the issue by examining stress levels, sleep patterns, diet, and overall lifestyle. They want to treat the patient, not just the disease. 

A holistic practitioner will work with the patient as a team to address all areas of life that affect health and wellness. Patients are actively involved in their health decisions and healing processes. 

Holistic Health Practices

There are many holistic health practices that you can incorporate into your daily routine. One of the most popular is meditation, which has been shown to reduce stress and improve overall well-being. Yoga is another widespread practice that combines physical activity with mindfulness and relaxation techniques. Other holistic health practices include acupuncture, massage therapy, and aromatherapy.

One principle followed in holistic health practices is the mind-body connection. A great example of this is chiropractic care. Chiropractors use gentle manipulation techniques, primarily on the spine and neck, that improve the function of the nervous system. This can help alleviate physical pain, headaches, and even illness. 

While chiropractic may be our favorite, you can use many forms of holistic healing techniques combined. Aromatherapy, acupuncture, massage therapy, nutritional counseling, mental health counseling, and yoga are all great examples of the mind-body connection holistic health. 

Thinking Outside the Box

One of the most significant benefits of holistic approach to health is that it promotes overall well-being rather than just treating specific symptoms of illnesses. By taking a holistic approach, you can address the root causes of any health issues and prevent them from recurring. Holistic health also emphasizes the importance of self-care and self-awareness, which can help you better understand your body and its needs.

Another benefit of holistic health is that it can lead to an overall improvement in a person’s quality of life. By focusing on the mind-body connection, you can learn how to manage stress, anxiety, and other emotional issues that may impact your health. Holistic health also encourages healthy lifestyle choices, such as eating a balanced diet, exercising regularly, and getting enough sleep. These habits can improve your physical health and help you feel more energized and productive throughout the day.

The great thing about applying this method of health to your life is that most aspects are simple and have no cost. Because holistic health is individualized, in the next couple of blog posts, we will dive into the following areas of health-

1. Physical Health– three easy ways to optimize your health
2. Emotional Health- how your emotions affect you
3. Spiritual Health- how does this fit into your healthy lifestyle
4. Mental Health- how to maximize your brain in the brain-body connection

In conclusion, holistic health is an essential aspect of overall well-being. By taking a holistic approach to your health, you can address the root causes of any health issues and prevent them from recurring.

Holistic health practices like meditation, yoga, and acupuncture can help you manage stress, anxiety, and other emotional problems. In contrast, healthy lifestyle habits such as eating a balanced diet and regular exercise can improve physical health. Adding these practices into your daily routine, you can achieve optimal health and well-being.

We want to help educate and motivate you to take control of your health and enjoy one hundred percent full potential in your life. This puts your health back into your hands and empowers you for great things.

If you’d like to learn more, follow along with us as we dive into what it means to take your health into your own hands and begin to heal naturally. 

It’s NOT the luck of the Irish– It’s hard work and dedication to living a naturally healthy life. 

Most people view physical health as a number on a scale or level of pain, but that only touches the tip of the iceberg. Physical health is how we care for our bodies through personal choices and habits that lead to long-term health.

So what holistic habits and choices can you make to improve your physical wellness?

Sleep

Sleep is a great place to start. Our bodies do a substantial amount of healing while we are sleeping. Dr. Kenneth Wright Jr., a sleep researcher at the University of Colorado, says that everything from blood vessels to the immune system uses sleep as the most effective time to repair.

Adequate sleep improves your mood, brain performance, and overall health. It is important for brain and cognitive function, including attention and concentration, problem-solving, and decision-making. Deep sleep is also necessary for your brain to send memories to long-term storage, learning, and memory recall.

Conversely, poor-quality sleep can raise the risk of many diseases and medical complications like heart disease, stroke, and even obesity. A chronic lack of sleep increases your chances of anxiety and depression. So a reduction in sleep means a reduction in the ability to handle stress and irritability.

Nutrient-dense foods

Eating nutrient-dense foods is also a great way to naturally improve physical health. Nutrient-dense foods are rich in vitamins, minerals, and other vital nutrients while containing fewer calories than processed foods. An overconsumption of calories, especially processed ones, can lead to weight gain and obesity. 

Some nutrient-dense foods are also in water and fiber, like fresh fruit. Fruit has low-density energy, meaning you consume fewer calories in a more significant amount of food. 

For example, two cups of sliced raw apple are roughly 100 calories, while one cup of unsweetened apple juice is approximately 113 calories. You will feel more full after the sliced apples because the volume of food per calorie outweighs the cup of juice. 

The typical American diet is technically energy-rich, considering the high amounts of added sugars, refined grains, and processed oils. However, this diet is highly nutrient-poor due to being stripped of health-promoting compounds that we can find in whole foods. 

Here are some examples of nutrient-dense foods: Seaweed, leafy greens (kale, spinach, collards), cruciferous vegetables (broccoli, cauliflower, brussels sprouts), bell peppers, garlic, herbs, berries, bone broth, grass-fed beef, beets, green beans, lentils, pumpkin, tomatoes, black beans, cacao, sweet potatoes, yogurt, avocado, and even MORE.

Exercise

Exercise is another crucial element to staying physically healthy. It can increase strength, improve balance, sleep better, reduce depression and anxiety, help control blood pressure, and even give you more energy throughout the day.

We know it sounds silly that to gain more energy, you need to exert some, but it’s true! Changes begin to occur inside your cells when you are physically active, like the production of more mitochondria. Mitochondria create energy out of glucose from the food we consume and oxygen out of the air we breathe.

Exercise also boosts oxygen circulation in the body, which supports energy production and allows the body to function and use energy more efficiently. This is because we have two different ways of creating energy in the cell.

The fastest way to make energy in the body is through the Anaerobic pathway. This pathway is a 20-step process resulting in 2 units of energy. However, when we exercise, we pull more oxygen into the body. As a result, our cells can use this extra oxygen in what is called the Aerobic pathway. By simply adding oxygen into the equation, this 8-step pathway will produce 36 units of energy. 

So what is the easiest way to get into exercise? Start walking. It improves mood, reduces fatigue, lowers stress hormones, and boosts endorphins. Walking for 30 minutes to an hour a day can kickstart that aerobic pathway and provide you with the energy you need. 

Now that you know a little more about how to keep your body physically healthy, it’s time to set out for action! Exercise, nutrient-dense foods, and physical activity are great stepping stones to living a happier, healthier life.