A healthy lining of the gut can keep infection, inflammation and environmental toxins from entering the bloodstream and leading to chronic disease. The goal is to have the most diverse gut microbiome which is the key to the immune system by eating a broad range of healthy foods. How do we achieve this? Feed the “good guys” and starve the “bad guys”. If each time we eat or drink something, we ask ourselves the question, is it feeding the good guys or the bad guys, it will be much easier to make healthier choices.

Get ready for a good night’s sleep! Aim for 7-9 hours. The things we do during the day and before we go to bed often affect how we sleep. Get out in the morning, take a walk in nature, in the park or to your office, as this supports our circadian rhythms and helps us fall asleep in the evening. Watch the caffeine intake after 3 pm, as this may keep certain folks up if they are caffeine sensitive. Turn off all your screens 1 hour before bedtime. No emails, no TV and no social media. Prepare your brain for sleep mode. Take a hot bath with epsom salts and relax with the benefits of magnesium absorption which reduces soreness and pain. Rinse off with cold water which supports circulation. The goal is to finish dinner 3 hours before bedtime to allow your digestion to be complete. Keep your bedroom as dark as possible. Wear an eye mask. Keep the temperature cool. Set your goal to go to bed around the same time every night and wake around the same time in the morning. Your body will thank you for this.

Stress affects everyone in a unique way. The challenge is to constantly be aware of the triggers that cause stress and try to avoid and mitigate them. That includes stressing ourselves. Always working on this one myself! The goal is to live in the moment and not to wallow in the past which leads to depression nor to worry about the future as that leads to anxiety. Letting go of the many things that we are unable to control leads to a less stressful life. Let’s turn off 24/7 breaking news and listen to soothing music. Let’s be grateful for all the good things in our lives and seek joy everyday. Let’s be kind to ourselves and to others and practice compassion and empathy. Affirm every morning when you wake up “I am healthy, I am happy I am strong, I am powerful and able to fulfill my purpose in life.

My life is full of love, success and abundance! When you say these affirmations, you will start your day feeling great!

Exercise is one of the key factors for the body to feel well. We have to realize that going to the gym daily does not get us well. Many think we’re healthy working out everyday and then we eat poorly, don’t sleep enough, and are stressed out all the time. The gym workouts may be very stressful on our bodies, especially when we push to the point of pain. It's important to listen to our bodies and to know when to take a day off and let the muscles recover.

Now for the good news!

The benefits of exercise include enhancing the quality of our sleep and resetting our circadian rhythms, as well as boosting our moods and brain performance. Exercise helps to manage weight control, blood sugar and insulin levels. It also supports cardiovascular health and contributes to better balance, flexibility, and muscle mass. Walking, stretching, working out with weights go a long way to promoting our health and keeping our spirits up. As we age, exercise keeps our thinking, learning and judgement skills sharp. Move it or lose it! Dr. Frank Lipman, founder of Eleven Eleven Wellness Center, in his book “How To Be Well” puts forth the theory of moving your body consistently through the day. He claims that movement not exercise is one of the keys to a happy and healthy life. Moving our bodies as much as possible during the day is the ultimate. Choose an exercise that keeps you engaged.