5 Self-Care Tips to Grow Your Health

Hey there,

It’s been a super-busy spring in the clinic, where I’ve had a run on patients who are seriously worried about this whole AGING thing and they’re ready to do something about it! How about you?

It’s during our 40’s and 50’s that some subtle (and not so subtle) shifts occur: our skin starts to show signs of aging, our energy fluctuates and the pounds creep on.

When we dive into a clinical work-up, we may see that blood pressure is rising, right along with blood sugar and cholesterol.

These changes signal that our metabolism is out of balance and needs our attention.

When we’re paying attention, we can compassionately respond to these subtle changes proactively and work with our body to return it to a state of balance.

As your body’s “owner”, YOU have the power to shift your diet and lifestyle to actively support healing and reverse the slow slide towards chronic degenerative disease.

This puts YOU in the driver’s seat of your health as you navigate your daily life. And I am here to be your guide!

Here are 5 Self-Care Tips you can put to immediate use to upgrade your health this summer.

  1. Soak up Some Sun

    The rule here is “not too much and not too little”. When we’re in harmony with the rhythm of Nature, we spend more time outdoors in the summer months. But many people shun the sun, stay indoors and never experience the spike in vitamin D that natural sun exposure provides. Just 10-15 minutes of morning sun without sunscreen stimulates natural vitamin D production and its multiple immune supportive benefits.

    But extended unprotected exposure to the sun is a major risk factor for the development of skin cancer. So apply a good mineral-based sunscreen for the rest of the day.

  2. Stay hydrated

    Hydration is key to good health but it is never more important than during the summer months when the temp soars. Drink eight 8-ounce glasses of pure, filtered water each day, but sip it throughout the day, not all at once. (As we age, the kidneys are less efficient at processing large volumes of water. More is not necessarily better). Try drinking an 8-ounce glass upon awakening and then every few hours throughout the day, especially between meals. Limit fluid intake after dinner, and have a glass of water after each alcohol containing drink. Ditch the SSB (Sugar Sweetened Beverages - including energy drinks) and enjoy water with a squeeze of fresh fruit, real lemonade, mint tea and diluted fresh-squeezed juices. Eating water-rich foods like melons, salads and tomatoes also help hydrate. Your skin will thank you!

  3. Walk like an Italian 🎵 🚶‍♀️ 🚶

    The Italians have a practice of taking frequent strolls, especially after dinner. It turns out that just 3 daily, 15–minute walks after meals improves blood sugar control over 24 hours, but especially in the 3 hours after dinner! Add this to the next tip, and you’ve got a solid strategy for weight loss, better sleep and improved cognitive function. http://care.diabetesjournals.org/content/36/10/3262

  4. Eat the Rainbow of colors in an “8/16 Window”

    The warm summer weather naturally tends to reduce appetite. Capitalize on this impulse and push breakfast out towards 11 AM and finish dinner around 7 pm. Compressing the time we eat into a smaller window allows the body ample time to regenerate, resulting in better gut function, improved blood sugar control, lower blood pressure and improved cognitive and immune function.

  5. Take a Nature-Bath

    OK, its almost summer and you deserve a break! Take it in Nature. Whether you slip away to a lake for a camping trip, or spend more time in your garden, studies show that immersion in Nature has multiple health benefits: improved productivity, focus and creativity, along with balanced cortisol levels, heart rate and blood pressure, just to name a few.

Now that I’ve shared my strategies, I really want to hear your thoughts!

What worries you most about aging?

What health problems do you need help solving?

NEWS FLASH: Between patients, I’m spending the summer writing my digital course “The Healthy Aging Revolution” to guide you through the aging process.

It will launch in September, but until then, be sure to subscribe so you’ll be in the know.

And please, share your most pressing concerns so I can address them in my course.

Here’s to a fabulous summer!

Dr. Sally