How to Manage Weight Gain After Your 30s: Simple Tips for a Healthier You
As soon as you hit your 30s, your body starts to undergo some pretty noticeable changes. You may have already experienced it—clothes fitting a little tighter, energy levels dipping, and even weight gain that sneaks up out of nowhere. This isn’t just in your head. It’s happening because your body composition is shifting: lean muscle mass decreases while fat tends to increase. Add in a busy, stressful lifestyle that leaves less time for physical activity, and it’s no wonder the pounds start to creep on. Why Lean Muscle Mass is Key One of the biggest culprits for weight gain as you age is the loss of muscle mass. After age 30, lean muscle mass naturally declines by about 3 to 8 percent per decade—a process known as sarcopenia. Muscle plays a major role in your metabolism, burning more calories than fat does. So, as muscle mass decreases, your body needs fewer calories to function, making it easier to gain weight even if your diet stays the same. This decrease in muscle can negatively affect your metabolism, strength, and even your balance. It’s not just about looking good; it’s about staying strong and functional as you age. Hormone Imbalances As you enter your 30s and beyond, hormonal imbalances can play a significant role in making weight loss more challenging. Hormones like estrogen, testosterone, and insulin regulate key processes like metabolism, fat storage, and appetite. When these hormones become imbalanced due to age, stress, or lifestyle factors, it can lead to increased fat accumulation, especially around the abdomen, and make it harder to shed those extra pounds. For instance, lower levels of estrogen in women can lead to a slower metabolism and increased cravings, while declining testosterone in men can reduce muscle mass, which is essential for burning calories effectively. Beyond just slowing down your metabolism, hormonal imbalances can also lead to symptoms like fatigue, mood swings, and poor sleep—all of which can further sabotage your weight loss efforts. When your body is constantly battling these issues, it becomes harder to maintain the energy and focus needed for regular exercise and healthy eating habits. That’s why understanding and addressing hormone balance is key to successfully losing weight and maintaining a healthy body as you age. What You Can Do It’s not all doom and gloom, though. There are several practical steps you can take to help slow down weight gain and improve your overall health as you age. Here’s 5 Simple steps you can start taking today: Eat More Whole Foods: Opt for whole grains, fruits, vegetables like broccoli and citrus fruits, and even spicy foods like hot peppers. These are nutrient-dense and help keep you full while boosting your metabolism. Drink Green Tea: This natural antioxidant can help enhance fat burning and boost your metabolism. Cook More at Home: Preparing meals at home allows you to control portion sizes and ingredients, reducing the intake of highly processed foods. Stay Hydrated: Drinking plenty of water helps you stay energized and prevents overeating due to dehydration. Practice Mindful Eating: Pay attention to what you’re eating. Avoid distractions like TV or phones, and focus on your food to prevent overeating and poor choices. Portion Control is Crucial As your metabolism slows, managing your portion sizes becomes more important. Downsizing your portions while focusing on nutrient-rich foods can help manage weight without feeling deprived. How Solaris Whole Health Can Help You Reclaim Your Health Struggling with weight gain in your 30s and beyond often comes down to hormone imbalances and lifestyle shifts. That’s where I come in! At Solaris Whole Health, I use a functional wellness approach to get to the root of your weight gain, testing for hormonal imbalances and other underlying issues that traditional doctors might overlook. I also incorporate my 4 Pillars of Stress and my 4 Pillars of Health Formula to help you regain your vitality and energy, and finally shed those stubborn pounds. Ready to reclaim your vitality, energy and finally lose those unwanted pounds- and keep them off? Then click here to schedule your FREE call with me today! Let’s get you back on track to optimal health and happiness so you can live the life you desire. While you’re here check out the Best Foods & Drinks To End Your Day With.
Want more Joy in your life? 3 Steps To Happiness You Can Do TODAY!
In the hustle and bustle of adult life, it’s easy to forget the carefree joy of our childhoods. The responsibilities of work, family, and everyday stress can cloud our sense of self. At Solaris Whole Health, we believe that reconnecting with the things that brought you joy as a child is essential for achieving holistic well-being. By remembering who you were as a child and rediscovering your passions, you can find inner peace and a renewed sense of purpose. Step 1: The Importance of Childhood Passions Take a moment to reflect on your childhood. What did you love to do? Maybe you enjoyed skateboarding, exploring the woods, journaling, or drawing for hours on end. These activities were more than just fun—they were expressions of your true self. They brought feelings of adventure, creativity, and freedom. Remembering these childhood activities can evoke powerful emotions. For example, if exploring the woods made you feel adventurous and free, returning to nature can help you reconnect with those feelings. These activities are not just hobbies; they are pathways to your core identity and sources of inner peace. Brainstorm a list of these activites on a napkin, on your phone, anywhere, and remember the joy and freedom you once felt. Step 2: Create a Playdate with yourself As we grow older, the demands of life can make it hard to find time for ourselves. Jobs, family obligations, and social commitments often take precedence. We might even feel guilty about taking time for ourselves, thinking it’s selfish or unproductive. However, neglecting that part of ourselves that brings us joy can lead to increased stress, strained relationships, and a decline in both physical and mental health. When we don’t prioritize our well-being, everything else in our lives can suffer. Plan time during the upcoming week to do something you loved doing as a child; hide a yo-yo in your desk and bring out on the daily, or skateboard after work, sit outside and draw, sit by a stream, sign up for a tennis lesson, shoot some hoops. Anything your heart desires, or rather what the inner child in you desires. Step 3: Just show up We’ve all done it: we make a plan, set aside time, and then fail to follow through because our to-do list is overwhelming, something seemingly more important demands our attention, or we’re simply too exhausted. We are the best at not keeping dates with ourselves in lieu of ‘getting more done’ or just vegging out. The hardest part is showing up. I tell my clients – just show up. That’s it! When you’ve done that you’ve won. You can leave. REALLY, don’t sweat it. Leave. You can do that for the first 1-2 weeks and eventually you may stay and follow through. For example, for the first couple weeks, with no expectations or judgment, just get changed into your workout clothes. Go to the park and stay parked. Get the skateboard or basketball out in the garage. That’s it- that’s all I want you to do. Put on the yoga video and turn it right back off. You’re good! Just show up for your personal playdate at the time you promised. That’s your only goal. Let the rest take its course. Falling off the Wagon Don’t fret. You will, and there’s a reason why, and a system to get you back on track! The Impact of Stress on Your Health: Facts Stress affects a significant portion of the workforce. According to studies, 83% of U.S. workers suffer from work-related stress, with 25% saying their job is their number one stressor (The American Institute of Stress). Furthermore, 94% of workers report feeling stress at work, indicating that stress is a widespread issue across various industries (Cross River Therapy). This stress can manifest in various forms- from burnout, to physical and mental health issues. Physically, chronic stress can manifest in a variety of symptoms such as headaches, muscle tension, chest pain, fatigue, and a weakened immune system, making you more susceptible to illnesses. Over time, these symptoms can worsen, leading to more serious health issues like hypertension, heart disease, and digestive problems. In some surveys, nearly three in five employees reported negative impacts of work-related stress, leading to lack of interest, motivation, or energy at work (The American Institute of Stress). Stress can also affect relationships with family, friends, or coworkers, with 73% of workers reporting that workplace stress impacts their personal relationships (Cross River Therapy). Stress levels can increase as people age as well, due to various factors such as work, home responsibilities, and relationships. Studies suggest that stressors related to work, like job demands, deadlines, and work culture, can increase with age leading to burnout and reduced professional efficacy. Other stressors include job insecurity, lack of support, and workload (The American Institute of Stress). Home stress can also increase with age, often due to growing family responsibilities and home-work conflict. This is especially true in remote work settings where work-life boundaries can become blurred (MDPI). Relationships can add to stress as individuals balance personal and professional commitments. As people age, they may also experience stress due to evolving family dynamics, caregiving responsibilities, or personal relationships (PLOS). These factors can combine to create a cumulative stress effect, impacting physical and mental well-being. The pressures of modern life can cause chronic stress, affecting your mood, energy levels, and overall well-being. Understanding the sources of stress and adopting effective stress management strategies can help mitigate the negative impacts (World Health Organization (WHO)). “Insanity is doing the same thing over and over and expecting different results.” Reconnecting with your true self and taking the time to do so during the week will reduce stress, improve your relationships, enhance your job performance, and boost your overall health- ultimately helping you lead a more fulfilling and authentic life. The Solaris Transformation Cycle: Pulls it All together At Solaris Whole Health, our Transformation
Top 7 Formulas for Detoxification Support
In a perfect world, a well-rounded whole foods diet would effortlessly supply all the essential nutrients required for effective daily detoxification. Yet, reality often proves more complex. Between long hours at work, family and social obligations, financial pressures, toxins in highly processed foods, and other daily stressors of our fast-paced lifestyle, sometimes the body needs additional detox support. This is where targeted nutritional supplementation plays a pivotal role. Introducing SOLFUEL Clear® Functional Food Powder and SolClear LP2® Phase II Support into your regimen not only bridges nutritional shortfalls but also enhances the body’s intrinsic detox mechanisms. As we explore the critical nutrients necessary for optimal detoxification alongside a whole foods detox diet, we pave the way for a more resilient and vibrant wellbeing. In this blog, readers will discover the essential nutrients crucial for supporting detoxification, the benefits of a whole foods detox diet, and the top 7 formulas for detoxification support, including SOLFUEL Clear® and SolClear LP2®. Adding nutritional supplements in the form of vitamin supplements and functional foods that can help fill in the nutritional gaps and support your body’s natural detoxification process. Why Do We Need to Detox? When most people think of stress, they think of emotional stressors, such as relationship struggles. While this is certainly one influential form of stress, it’s important to remember that toxins in foods, soil degradation and other chemical exposures are also huge stressors on the body. Even the best personalized nutrition and health plans need supplemental support. This is because modern-day agricultural practices deplete the nutrients in soil, meaning that many foods are not as nutrient rich as they used to be. Think of a comprehensive detox program as pressing the reset button for your mind, body and spirit, and a way to regain your energy, vitality and vigor. Nutrients That Help Promote Detoxification Before getting into the specific nutrients and formulas that are foundational for detox support, let’s consider the important differences between some of the products you often see on the shelves. You may have heard the term “food as medicine,†and for good reason. Whole foods come not only with macronutrients (protein, carbohydrate and fat) that support our structure,but also with a plethora of micronutrients in the form of vitamins, minerals, antioxidants, enzymes, trace minerals that support how we function. Macro and micronutrients work together synergistically to enable your body to function; to think, move, digest, sleep, be productive, present, engaged and more. Nutrients that form part of this complex web can’t simply be extracted and isolated from the whole and expected to do the same job. However, many meal replacement and detox formulas try to do just that. If you go to a local grocery or health food store and browse the nutraceutical section, you’ll notice that many meal replacements, shakes, powders and supplement formulas are purely macronutrient-based. This means that they provide just protein, fat or carbohydrates in specific quantities, but without the micronutrients that come along with these macros in real foods. It might be helpful to think of food like a car. Each part works together to make it run. You can’t separate the engine and the wheels and call one of those components a car. Each part depends on the others to serve its purpose, and in some cases can even be deemed useless when alone. The same rule applies to food. Nature never creates nutrients in an isolated form, nor does a well-designed nutraceutical. Keep in mind that it’s not only about what we eat, but what we absorb. Studies show that whey protein shakes that are consumed with digestive enzymes cause significantly better amino acid absorption than the same whey shake taken alone. This includes a 30% to 127% jump in amino acid levels after a four-hour period! Key food components, like enzymes, fiber, vitamins, minerals and phytonutrients, are essential for slowing transit time and maximizing what you absorb from the foods you eat. The same goes for functional foods and supplements. Functional foods (shake formulas, and whole-foods supplements are formulated to provide higher amounts of these micronutrients and plant compounds, such as those that support detoxification. Top 7 Formulas Detoxification Support Life is stressful enough. Choosing a detox program shouldn’t be. At Solaris Whole Health, we have found incredible success with the following functional foods and dietary nutritional supplements along with a simple food plan. Functional Food Powder: SOLFUEL Clear® Not all functional foods are created equal. This is why so much thought and research went into the creation of SOLFUEL Clear®. This functional food powder is meant to support healthy detoxification with key macro and micronutrients. SOLFUEL Clear® provides 18 grams of highly digestible pea protein to ensure you maintain muscle mass during your detox. It also combines a full multivitamin/mineral for detoxification enzyme support, high levels of antioxidants for safe detox, fiber for increased intestinal cleansing, and a comprehensive array of herbs to promote optimal liver function. Several of the key nutrients and herbs included in this functional food are: -B vitamins -Vitamin C -Vitamin E -Zinc -Selenium -Branched chain amino acids -Dandelion and green tea extracts -A unique blend of vegetables and fruits & Many more! A high-quality functional food powder can be thought of as food in a concentrated form, making it easy to take and providing the same synergistic benefits of whole foods. Phase II Support: SolClear LP2® This supplement is only available when using the 28 day Clear Cleanse. As we’ve discussed in this article, a comprehensive detox program should provide additional support for phase II detox pathways. If you focus on stimulating phase I pathways without enough attention on phase II, you end up with a dangerous combination of too many free radicals and no way to neutralize them. This nutritional support helps to conjugate toxins and prepare them for safe elimination from the body. You will feel better and be less likely to experience detox side effects. Digestive Enzyme: SolGI ProZyme®
The Vital Role of Sleep On Your Body
In our fast-paced world, the importance of a good night’s sleep often takes a backseat to the demands of daily life. We all know what to do, it’s doing it everyday or night that is the challenge. At Solaris Whole Health, we understand that sleep isn’t just a luxury; it’s a fundamental component of overall well-being. Let’s delve into the intricacies of what transpires when you consistently miss out on those crucial hours of rest, explore the scientific and medical aspects of how insufficient sleep can affect your body and mind and finally how to start fixing the root cause of the problem. The Body’s Energy Units: Unveiling the Importance of Sleep Think of your body like a finely tuned machine, and sleep as its essential refueling time – where it replenishes its energy reserves, aka our “energy units.” Every day, our bodies work hard, and sleep is when we get the chance to recharge. This restoration process is vital for keeping both our bodies and minds in top shape. Let’s dive into why that’s so important. “Sleep on it†Ever heard of the saying “just sleep on it†and then you wake up with a new or clearer understanding of a problem? That’s because when you sleep, your mind processes information, consolidates memories, and problem-solves without conscious effort. Without adequate sleep, your body and mind not only struggle to function optimally but also fail to efficiently process and retain information, hindering problem-solving abilities and overall cognitive function, creating a brain fog of sorts. The 4 Stages of Sleep When we sleep, our bodies go through different stages, each doing its part to re-energize and restore us. First comes non-rapid eye movement (NREM) sleep, starting with light sleep and moving into deeper sleep. During this time, our bodies repair tissues, build muscles and bones, and boost our immune system. As we delve deeper into NREM sleep, our brain activity slows down, allowing for vital processes like hormone regulation and cellular repair to kick in. Then comes rapid eye movement (REM) sleep, where our brains become more active. This stage is crucial for cognitive function, memory consolidation, and managing our emotions. It is when our mind sorts and cleans out the day and helps us solve complex problems and situations. This critical stage primes our brain for optimal functioning, setting the stage for effective decision-making and emotional regulation. REM sleep is also what helps us wake up feeling mentally sharp and refreshed. Without enough REM sleep, we might find ourselves struggling with thinking clearly and feeling emotionally off-balance. In essence, each stage of sleep plays a unique role in recharging our bodies. From healing tissues and boosting our immune system during NREM sleep, to sharpening our minds and managing our emotions during REM sleep, it’s clear that getting enough quality sleep is essential for our overall health and well-being. Hormones From a scientific standpoint, our bodies operate on a delicate balance of various processes that demand energy. Sleep is not merely a passive state; it’s a period of heightened anabolic activity, crucial for our overall well-being. During sleep, the body undergoes a series of complex processes essential for energy restoration and maintenance. As we mentioned, sleep is when the body prioritizes repair and regeneration. It’s during this time that tissues are repaired, muscles are built, and bones undergo remodeling. Moreover, the immune system gets a boost, with immune cells actively targeting and destroying pathogens, helping us stay healthy and fight off infections. Additionally, sleep plays a vital role in hormonal regulation. Growth hormone, for example, is primarily released during deep sleep, contributing to muscle growth, tissue repair, and overall physical development. Lack of sleep disrupts the secretion of hormones like cortisol, which can lead to increased stress levels, impaired glucose metabolism, and weight gain. Furthermore, sleep deprivation can affect the balance of estrogen, progesterone, and testosterone, influencing reproductive health and sexual function. Insulin, crucial for glucose metabolism, is also impacted by sleep, with insufficient sleep contributing to insulin resistance and higher blood sugar levels. Moreover, leptin and ghrelin, known as our stop and go signals for eating, are influenced by sleep, with disrupted sleep patterns leading to dysregulation of appetite control and potentially contributing to weight gain. This complex interplay highlights the importance of quality sleep for maintaining overall hormonal balance and metabolic health. So as you can see, failure to get sufficient sleep disrupts these processes, leading to imbalances that can have profound effects on our health. Not to mention, chronic sleep deprivation is associated with an increased risk of various health conditions, including obesity, diabetes, cardiovascular disease, and mental health disorders. The Ripple Effect on Mind and Body Like we just mentioned, lack of sleep doesn’t merely leave you feeling groggy; it can unleash a cascade of detrimental effects on both your mind and body. From irritability and mood swings to cognitive impairment and memory lapses, the consequences of sleep deprivation extend far beyond simple fatigue. When you’re consistently sleep deprived, your work habits suffer as your productivity and focus decline. Tasks that once seemed manageable become daunting, leading to increased stress and frustration. Moreover, relationships can strain as your patience wears thin and your ability to communicate effectively diminishes. This can create tension with loved ones and colleagues alike. Furthermore, sleep is essential for cognitive function and emotional regulation. During REM sleep, the brain consolidates memories, processes emotions, and enhances learning. Neuronal connections formed during the day are strengthened, contributing to better cognitive performance and emotional resilience. Ultimately, the overall quality of life deteriorates, as you find yourself struggling to keep up with daily responsibilities and enjoying activities that once brought you joy. That’s why sleep is so important! Just look at everything we have discussed and how sleep (or lack thereof) can affect your mind, health and body! That’s why it’s crucial to recognize the profound impact that insufficient
Unlocking Transformation: Social Support for Stress Relief and Success
Life is an intricate journey filled with twists, turns, and unexpected challenges, and it’s no secret that stress often accompanies us on this path. Whether you’re grappling with the demands of a hectic work schedule, navigating the emotional rollercoaster of grief, or simply facing everyday frustrations, the solution might be closer than you think – in the form of social support. The Crucial Role of Social Support Think about the last time you faced a crisis – perhaps your car broke down, or you were dealing with the loss of a loved one. In those moments, having supportive people by your side likely made a significant difference. But social support isn’t just a lifeline in emergencies; it’s a consistent force that can uplift your mood, enhance your perspective, and safeguard your mental well-being. Research delves into the profound impact of social connections on stress management. Those with a strong social support network are not only more resilient in challenging situations but also exhibit lower stress perceptions and physiological responses to life’s stressors. Picture the burden of a breakdown on the road feeling lighter when shared with a friend or a mundane task turning into an adventure with a loved one. Navigating Stress Together: The Power of Joint Endeavors If stress has permeated various aspects of your life and is taking a toll on your overall health, consider the transformative potential of shared experiences. Joining a stress relief program with a friend or loved one can elevate your chances of success. Research suggests that tackling challenges together fosters motivation, accountability, and a shared sense of triumph, making the journey not only more manageable but also more rewarding. Beyond Stress Relief: A Multifaceted Tapestry of Benefits Increase in Happiness Robust social relations contribute significantly to overall happiness. Positive interactions with friends and loved ones create a supportive environment, fostering emotional well-being. Shared laughter, shared experiences, and a sense of belonging contribute to a more joyful and fulfilling life. Physical Health Improvement Social isolation isn’t merely a mental health concern; it’s associated with an elevated risk of various physical health issues. Loneliness and low social support have been linked to increased risks of cardiovascular disease, cancer, high blood pressure, and inflammation. The impact extends to the immune system, emphasizing the importance of fostering social connections for better physical well-being. Cognitive Function Enhancement Maintaining an active social life emerges as a crucial component of cognitive health. Social isolation and loneliness can accelerate cognitive decline, particularly relevant for individuals at risk of dementia. Engaging in meaningful conversations, participating in group activities, and staying socially connected contribute to cognitive vitality and mental sharpness. Grief Support The death of a loved one or the loss of a relationship can be an isolating experience, intensifying feelings of grief and loneliness. Friends and family members play a crucial role in offering emotional support during these challenging times. The shared mourning process, comforting gestures, and the understanding presence of others help individuals navigate grief, gradually finding solace and healing. Emotional Understanding Having someone who genuinely listens and empathizes can alleviate feelings of loneliness and contribute to a boost in self-esteem. Emotional understanding fosters a deep sense of connection and shared experiences. Sharing one’s joys and sorrows with others not only lightens the emotional load but also reinforces the bonds that contribute to overall emotional well-being. Perspective and Problem-Solving Trusted friends can offer fresh perspectives and aid in problem-solving, providing valuable insights during challenging decisions or negative thought patterns. The diverse viewpoints of a social network can broaden one’s understanding and help navigate complex situations. Seeking advice from those close to you can lead to a better understanding of the root causes of emotional distress and facilitate constructive problem-solving. Reinforcement of Healthy Habits The influence of social circles extends to lifestyle choices, with supportive individuals often encouraging positive habits. Whether it’s engaging in regular exercise, quitting smoking, or adopting a healthier diet, surrounding yourself with individuals who prioritize health can create a ripple effect. The collective commitment to well-being reinforces healthy habits and contributes to long-term physical health improvements. Meaning and Purpose Close relationships contribute significantly to a sense of meaning and purpose in life. The shared experiences, mutual goals, and emotional connections established within a social network enhance one’s sense of purpose. A stronger sense of purpose is associated with a decreased likelihood of engaging in risky behaviors and a greater focus on self-care, contributing to overall life satisfaction. Increased Lifespan Research consistently suggests an association between supportive social relationships and a longer life. The stress-reducing qualities of relationships play a crucial role in overall longevity. Social connections contribute not only to physical health but also to mental well-being, emphasizing the profound impact of maintaining a robust social support network on the length and quality of life. The Transformative Potential of Stress Relief Programs The journey toward a happier, more fulfilling life becomes even more promising when embarked upon with a trusted companion. Joining a stress relief program with someone close can unlock a multitude of benefits. Research indicates that individuals who engage in such programs with a partner or friend are more likely to succeed in achieving their goals. The mutual support and shared experience create a dynamic environment that fosters motivation, accountability, and increased chances of long-term success. Discover a Holistic Approach with Solaris Whole Health If you’re ready to address your health and lifestyle concerns  head-on, Solaris Whole Health is here to guide you on your transformative journey. Our unique approach emphasizes a holistic view of well-being, by integrating the 4 Pillars of stress emotional and physical health. What sets us apart is the opportunity to join our programs with family, spouses, or friends, allowing you to navigate the intricacies of stress and health obstacles together. Our science based lifestyle programs are designed to uncover the root causes of stress and health challenges, providing personalized
What is “toxic positivity?” Learn how to avoid it!
If you are working to manage your Hashimoto’s hypothyroidism or other chronic or autoimmune disorder, you may have heard a positive attitude is good for your health. And it’s true — positive thinking, gratitude, and healthy socialization have all been linked to better health outcomes. However, chasing a positive attitude can have a dark side. It’s common to hear “just think positive,†“focus on the good,†“don’t dwell on the negative,†and so forth. But the truth is, sometimes life circumstances are awful and sometimes people do horrible things to others. The demand for a positive attitude when it’s not appropriate is known as toxic positivity. Avoiding or denying negative emotions only makes them bigger and more persistent — and hence more inflammatory for your system if you have an autoimmune condition such as Hashimoto’s hypothyroidism. Also, negativity exists as a survival trait. It alerts you to danger, or if something isn’t right. In fact, telling someone who is suffering that they just need to be positive is referred to as spiritual bypassing or gaslighting. Spiritual bypassing is an attempt to use false positivity to bypass a difficult issue, and gaslighting occurs when someone tries to make you feel like you’re crazy when you express uncomfortable thoughts or feelings. Many autoimmune patients have felt gaslighted by doctors who insinuated they were making up their symptoms or just seeking attention. Practice mindfulness, not just positivity It’s normal to want to avoid negative and unpleasant emotions because they are uncomfortable and distressing. As such, we think of them as “bad.†But they are not there to be banished us but rather to guide us through life and help us make decisions that protect and support us. Instead of denying them through forced positivity or drowning them out through whatever addiction or bad habit is our go-to, psychologists say we should listen to what they reflect about a current situation. For instance, if you’re frustrated and angry about your health, it means you care about yourself and being able to participate in life. Allowing and accepting our negative thoughts and feelings can help us understand who we are and make good choices. Resilience and self-care are the bedrocks of positivity In self-help circles some tout the theory that bad things happen if you think negative thoughts, but the truth is bad things happen to everyone on a regular basis. Positivity isn’t about feeling good all the time, but rather about practicing resilience and positive self-talk in the face of adversity. Do you practice these negative self-talk habits? You filter out the good parts of an experience and dwell on the bad. You think you are to blame for when things go wrong, or that it’s only happening to you and other people are luckier. You catastrophize and make problems out to be much bigger than they really are. You polarize things into very good or very bad and fail to see that most things in life have a grey area. Practicing positivity through bad things means avoiding the temptation of despair and hopelessness and instead becoming your own cheerleader and coach. Positivity is a practice, not a destination Perhaps the most important thing to understand is that positivity is something that takes ongoing practice and application. It is like playing an instrument or a sport — you have to keep up with it to be proficient. This is the concept of neuroplasticity in how the brain works. By applying yourself regularly to the practice of positivity, you hardwire new neural pathways into your brain, which makes you more efficient at positivity over time. And if you have a chronic autoimmune condition such as Hashimoto’s hypothyroidism, every time you practice positivity you also release anti-inflammatory chemicals in your body that help tame inflammation and modulate immunity. Try these tricks at learning how to be a more resilient, positive thinker who can also handle the negative aspects of life: If an area of your life is constant major stressor, whether it’s a job or relationship, start strategizing on how to change it. Check yourself throughout the day to see if your thoughts are negative or positive. Seek out humor. Laughing at life reduces its weight and lowers stress. Follow a healthy diet to lower inflammation. Many studies now prove what we eat affects how we feel. Eat food that feeds a good mood. Exercise at least 30 minutes a day. Generating feel-good endorphins through exercise beats any addictive substance or habit. It makes it easier to practice positivity and weather the storms. Surround yourself with positive people. Although we all have down days and need to vent, incessantly negative people can make it hard to stay positive. Seek out and cultivate friendships with other people who also practice positivity. Pay attention to how you frame things. We all say things that can be reframed more positively. For instance, if you make a mistake, instead of saying, “I’m such an idiot,†reframe it to something like, “Whoops, I’ll see if I can get it right next time.†Talk to yourself the way you would talk to someone you care about. Chances are you would never talk to someone you love the way you talk to yourself. Make self-respect and self-care a priority in your self-talk. Some people were taught healthy positive self-talk in childhood by their parents and teachers. Others have to learn it later in life. Either way, it’s a skill that simply takes awareness and practice in order to develop the resilience to see you through the tough times of dealing with an autoimmune or chronic health disorder such as Hashimoto’s hypothyroidism. Call my office at Solaris Whole Health to see how we can help you!
Are trendy vegetarian and vegan diets putting you at risk for dementia and Alzheimer’s?
Eating a vegetable-based diets has loads of proven health benefits, including enriching your gut bacteria diversity, loading you up with plant vitamins and minerals, and ensuring you get plenty of fiber. However, if your plant-based diet is strictly vegan or strict vegetarian you may be missing out on this essential dementia-fighting nutrient: Choline. Choline is only found predominantly in animal fats and is a vital brain nutrient that helps prevent dementia and Alzheimer’s. In addition to supporting the brain — which is made of primarily fat, by the way — choline also supports healthy liver function. Good liver function is necessary to not only keep the body detoxified, but also to keep chronic inflammation in check. A choline deficiency raises the incidence of fatty liver. Choline is also an essential part of cell membranes in the body and brain; cell membranes act as the cellular command center in directing cell function and communication. Choline is found primarily in meats, fish, dairy, and eggs. Significantly smaller amounts are found in nuts, legumes, and cruciferous vegetables. The liver is able to manufacture a small amount, though not enough to meet the body’s needs. Experts say that in order to meet the brain’s needs for sufficient choline, it needs to come from dietary sources rich in choline. Most people are choline deficient The bad news is most people aren’t getting enough choline, and some people are genetically predisposed to a deficiency. Research shows the rising popularity of vegan and vegetarian diets is raising rates of deficiency. The recommended daily intake of choline is about 425 mg a day for women and 550 mg a day for men. The two richest sources of choline are beef liver and egg yolk. Research has shown that people who eat eggs regularly have higher levels of choline (we can assume most people aren’t eating liver these days). In fact, pregnant women who consume at least one egg a day are eight times more likely to meet choline intake recommendations compared to those who don’t. Beef liver capsules can be a good source of choline if you don’t prefer to eat straight liver. Most products recommend 6 capsules a day. Look for a grass-fed source that has been tested for purity. Choline is vital for the fetal and infant brain The choline recommendation for pregnant and breastfeeding women is about 930 mg — choline is vital for the developing child’s brain. Choline is vital for the adult brain Choline is also recognized as a vital brain nutrient for the adult brain. In a study of mice bred to have Alzheimer’s like symptoms, a choline-rich diet resulted in improvements in memory and brain function in the mice and their offspring. Choline protects the brain in several ways. First, it reduces homocysteine, an inflammatory and neurotoxic amino acid if levels are too high. High homocysteine levels are found to double the risk of Alzheimer’s disease. Choline prevents this by converting homocysteine to the helpful compound methionine. Choline also reduces the activation of microglia, the brain’s immune cells that cause inflammation and damage to brain tissue when triggered. Choline is an essential component of acetylcholine, a brain chemical known as the memory neurotransmitter. Sufficient acetylcholine is vital for memory and healthy brain function. Choline also helps regulate gene expression. Choline is just one of the many essential nutrients necessary for healthy brain function. Ask my office at Solaris Whole Health how we can help you support your brain health.