Supporting Gut Health in the Fall/Winter Months
What is optimal as the seasons shift? As the seasons change and we dig out our sweaters, becoming conscious of supporting our best gut health is feasible with mindfulness. Those with healthy diets and lifestyle practices will fare well in the colder months, but if the summer months got the best of you with overindulgence, consider transformational practices to reeve up wellness. As the cold weather sets in, our metabolism naturally slows down due to constant exposure to lower temperatures. Therefore, this lower metabolic rate can impair digestive processes, thus affecting gut health. What’s our best course of action? Corrective measures to help manage and maintain overall gut health: Maintain your exercise routine. Just because it is cooler doesn’t mean a brisk walk or daily movement is off the table. Conversely, we have a more diverse microbiome when we spend more time in nature. That diversity supports a functioning and robust immune system void of inflammatory responses. Consume seasonal vegetables. The cooler months bring an incredible variety of vegetables that support gut health. For example, consuming cooked potatoes, carrots, and turnips improves immune activity. Bonuses to boost digestion include adding spices and herbs like turmeric, garlic, ginger, cloves, nutmeg, and cinnamon to enhance and strengthen gut functionality. Cook more at home. Explore the benefits of cooking meals in the comfort of your home. With meal planning and prep, saving money is also an added perk! Plus, bringing your family or friends together creates a sense of community, nurturing, and well-being. Get quality sleep. Restorative sleep is a must for body, mind, and spirit. Stay, eat, and drink warm—colder temperatures outside cause our digestive system to slow down. Drinking warm beverages and eating warmer foods (don’t forget those warm spices) are supportive measures in cooler seasons: soups, stew, hot cereals, and roasted vegetables. Remember to bundle up and keep your body temperature safe. Practice good hygiene. With the cooler temperatures comes cold and flu season. Becoming more mindful of washing your hands and even covering your nose and mouth with a tissue after sneezing can help prevent the spread of harmful bacteria that could negatively affect your gut. Limit ultra-processed foods and sugars. Try cooking more at home using fresh ingredients, frozen or canned ingredients. Use your label reading skills and be mindful of added sugars, bogus ingredients, sodium, and saturated fats. Resist the urge to order out more than you cook at home. Change takes effort and time, so make good intentions, and soon, you will find a groove that works for you. Consistency: Consistency is one of the most obvious factors that separate a successful and unsuccessful outcome. Stay consistent. When we make a rational decision to implement change, our mindset is crucial to developing steady habits. However, life does have its ups and downs. Motivation can be trying on those not- so-opportune days, but your effort can be that reliable friend in these situations. We play dodgeball with barriers daily in most aspects of life but as long as we stay realistic with goals, scheduling, intentions, and actions, those hurdles become easier to sidestep. You will make mistakes from time to time but own them, let them go, and start anew. Give yourself grace and credit for your efforts and the mindset shift. Reward your efforts as progress, not perfection. As you embrace the colder months and will most likely spend more time indoors, daylight becomes noticeably reduced, and routines change. Our attention is adjusted, and we are guided to shift our attention inward to prepare for the season that encourages rooting, rest, and more quiet time to restore balance. As always, focus on the smaller successes instead of the end goal. This way we recognize and appreciate the progress and accept, embrace, and enjoy those moments, even if they aren’t ideal. Patience is a virtue, change will come with time, your best intentions, and consistency.
Restorative Sleep
Are You Getting Quality Zzz’s? Sleep is one of the most unrated facets of overall health. Restorative rest aids optimal bodily functions like calmness, healing, growth, and repair. How does one prepare and support quality sleep? The food we eat is essential, but how and when also plays a crucial role in this activity. Could a tweak here and there with food choices and the timing of when you eat support circadian cycles? The how and why of better choices: Melatonin is a hormone our body makes that helps regulate circadian rhythm and promote restful sleep. Focusing on foods high in antioxidants, fiber, omega-3 fatty acids, naturally occurring melatonin, and essential minerals will aid in sleep and provide significant health benefits. In addition, foods containing tryptophan, an essential amino acid, promote and regulate melatonin, leading to better sleep and improved health. The bigger picture is consistency, mindfulness, and balance. Our diet should provide stable sources of vitamins and minerals for proper sleep hygiene. Keeping your sleep environment clutter-free and clean, dimming the lights at night, cutting back on caffeine, alcohol, and stress, and becoming mindful of not eating too late is also complementary to restorative rest. Two hours before bedtime should be your cutoff for meals or snacks. Best Foods for Quality Sleep: bananas kiwi salmon cherries nuts lean protein avocado milk oatmeal dates tahini decaffeinated soothing teas (chamomile, lavender, lemon balm, and peppermint) Worst Foods that will make it difficult to sleep and why? Several of the biggest offenders of quality sleep are spicy, fatty, and decadent foods. High sugar and processed convenience foods typically raise blood sugar levels and could make falling asleep more difficult. A massive steak may not be your best bet for a restful night of sleep as this overwhelming feeling of fullness disrupts digestion and could contribute to optimal rest. Anything processed, sugary, and high in fat may make sleep troublesome and trigger nightmares. Try to Avoid: processed and high-fat foods sugary food and drink alcohol low fiber, high fat spicy foods (promote reflux and indigestion) acidic and citrus foods (promote reflux and indigestion) greasy foods caffeine chocolate (high caffeine content) refined foods There is a connection between food and healthful sleep. The proper nutrients we get from food are the building blocks necessary to keep bodily functions running on schedule. Becoming mindful of favorable behavior shifts and how they alter that precious cycle will optimize your best outcome.
Beating the Bloat. What Should I Eat?
When Confusion Gets the Best of Your Decisions I recently had the opportunity to interview with a local news station in NY. I’ve included the link for your viewing. It was a quick segment about beating the bloat in the summer months. While bloat and inflammation are passionate subjects for me, there were many facets I did not get the space to expand on. If you are someone interested in when and why bloat becomes a worrisome concern, read on. Picking the best food choices is a critical component of health, but other eye-opening lifestyle practices will aid in removing the discomfort of the belly swell. If bloating and discomfort are short-lived, that is normal. However, suppose you are living on antacids or prescription H2 blockers so you can down spicy and indulgent foods. In that case, this would be considered chronic bloat, and in turn, could indicate something more significant and concerning going on within. Making small changes with food choices, even while attending outdoor summer events, parties, and gatherings, is feasible with some mindfulness. Newer habits become more intuitive when we practice them often. These routines become sustainable when you reap the benefits of fueling your body with the best intentions. In addition, doing so may help pinpoint and alleviate complications of constipation, food sensitivities (gluten, dairy), hormonal imbalances, or gut dysbiosis to name a few. I recommend filling up with more veggies to feed your microbes and support your immune health properly. Leaner cuts of animal protein and consider sans the bun on occasion. Our country could eradicate many major health concerns by reducing refined wheat consumption and replacing it with whole intact grains. Eliminate the cheese and add a slice of avocado (quality fat) (mustard or pickles, sauerkraut instead of mayo) or lettuce cups and even salad as a base. Animal protein takes much longer to digest, so if you’re loading up on a couple of burgers and dogs, you will be overly full and not getting the best night’s rest as the digestive process taking on this extra burden may affect sleep patterns. Skip mayo-laden salads and opt for more vinaigrette-based options. With alcohol, use those label-reading skills and look at mixers especially. Watch the regular and “light” mixers loaded with added sugars, high fructose corn syrup, natural flavors (far from natural), and artificial sugars. When not out and about, cook more at home, control what is added to your food, shop locally, and get to know your farmer. Fall is right around the corner, and soon we will be privy to a new season of fruits and vegetables. All the above will also help avoid low-quality additives and fillers contributing to bloat. Awareness of factors other than the food on your plate can also aid digestion and assimilate the proper nutrients we need to grow, repair, and thrive. Stress restricts blood flow to the stomach, and long-term complications lead to ulcers and can upset the delicate balance of bacteria in the body. I learned the hard way that chronic symptoms like bloat are our bodies sending us distress signals. Be mindful, and don’t take your health for granted. As my father loved to state, “When you have your health, you are the richest person in the world.” “You never get tired of seeing yourself on TV. It’s always extra cool…always a treat.” ~ Ice Cube
Whom Should I Trust with My Health?
Finding Comfort with What is Decided on Your Behalf Most of us have been in a position, whether for ourselves or with a loved one when a medical professional must step in and offer sound advice to remedy an ailment or concern regarding a health situation. At times, wellness visits seem impersonal, rushed, and manipulative. We (in addition to medical professionals) are more pressured than ever in our daily routines. Still, no one wants to feel hurried or kept waiting. Your time is precious, and you deserve your chance to speak of any concerns. Conversely, a doctor may feel pressured to limit time to schedule enough visits to cover the expenses of running a practice. If you think your appointment was hurried or impersonal, be open to discussing that with your doctor. They may appreciate the feedback. If they don’t, it may be the opportunity to research other alternatives. Nonetheless, one should feel free of pressure or confusion upon exiting a trusted doctor’s office. It would be unfair to blame a specific individual because sometimes, you may be getting the best they can offer, which can be truthful in any circumstance. One of my doctors’ best advice was recalling, “I was paying him for his services, and I should always feel comfortable with what was decided on my behalf.” To this day, I use that phrase often with clients and in conversations. It truly empowered me. Interestingly, most younger adults trust the medical information they get more from social media. In addition, a third of the adult population use Dr. Google to self-assess any unease. Not following up on concerns could backfire sometimes, so be mindful of chronic discomfort, illness, or irritation. All the above leads one back to the question of whom we should trust with our health. Trust yourself first. Are you championing your best health? Can you check off most of the boxes aligning optimal health practices? Check-in with the six pillars of lifestyle medicine: Nutrition (support your gut and vital organs) Physical activity (regular movement and exercise) Restorative sleep (quality z’s) Stress management (mindful breathing, meditation, and attention to triggers) Avoidance of risky substances (overly processed, excessive alcohol, drugs, and tobacco) Positive social connections (community, family, spirituality) Remember the gift of the one body given in this life when advocating for your best health. At one time or another, one will experience the impact of post-emotional rollercoaster backlash from a wellness visit. Put confidence in a trusted medical professional when the waters are choppy and seek a second opinion for peace of mind. Another discussion could provide comfort or alternate avenues. Whatever life throws at you, consider faith in your healthy habits and a supported, resilient immune system. We will always weather storms, but services other than a quick Google search will surely provide peace of mind, assistance, and encouragement. Mostly find comfort in being prepared. We prepare and plan for many situations, but can you truly say you are resourceful when maintaining and protecting your well-being? We have many opportunities to strengthen everyday habits regarding lifestyle medicine. No matter what, with the right mindset and supportive community, you are more inclined to choose the best path to ideal wellness.
Inflammation
Root Cause Awareness The commonality of most diseases known to humanity is inflammation. This universal number-one reaction is a signal one should not ignore, normalize, or muddle through. The human body’s capability to heal cannot happen without attention to root cause understanding and integrative therapies of lifestyle modifications. What does inflammation look/feel like? Some of the most common signs of chronic inflammation in the body: Muscle stiffness or discomfort Insomnia Oxidative stress (frequent infections, memory loss, decreased eyesight, headaches & sensitivity to noise) Weight gain/weight loss Fatigue Acne Painful periods Eczema, rashes Gas/bloating/reflux/GERD Swelling/itching Food sensitivities Constipation/diarrhea Anxiety/depression Untreated chronic inflammation is associated with autoimmune, arthritis, cardiovascular disease, gastrointestinal disorders, and cognitive/mental illness. So, where do we start? Lifestyle intervention requires small behavioral changes, one small step at a time, focusing on factors that will lend to the body reversing disease and beginning the healing process. Lifestyle medicine focuses on preventative healthcare implementing self-care practices such as. avoiding, researching, educating, and treating disorders caused by lifestyle choices. Environmental factors and exposure to toxins, industrial chemicals, and pollution can also accumulate and advance deep-rooted inflammation. The six pillars of lifestyle medicine are: Nutrition (support your gut and vital organs) Physical activity (regular movement and exercise) Restorative sleep (quality z’s) Stress management (mindful breathing, meditation, and attention to triggers) Avoidance of risky substances (overly processed, excessive alcohol, drugs, and tobacco) Positive social connections (community, family, spirituality) Positive lifestyle modifications can influence healing in as little as two weeks with attention to root cause issues like stress management, food sensitivities, hydration, movement, trauma, and quality sleep. To fully advance healing, remember that repair and restoration do not happen overnight, and a total of a 3–6-month commitment is especially crucial to reduce inflammatory responses, build immune health and renew balance. By changing habits and behaviors for the better, quality of life improves dramatically, and systemic inflammation is kept to a minimum. Root cause awareness, engaging conversations with healthcare providers, and advocating for your best health is a foundational approach to preventing and reversing the pitfalls of systemic inflammation in the body. A hearty immune system is the footing that provides and protects from harmful substances, germs, pathogens, and cellular damage. For more information and a supportive groundwork approach, please schedule a discovery call with me to start that journey with accountability, empathy, and proven strategies to fit your specific needs. But remember, if you change nothing, nothing will change.
Paging Dr. Google
We, as Americans, are in a time of self-diagnosis via Dr. Google. It does not surprise me that we seek relief and validity online. We’ve all been there with questions and concerns. We are asking the following questions in abundance: What is this nagging pain? How can I manage stress? What are the signs of a heart attack? Should I be concerned about (x,y,z)? How can I improve my mental health? Fortunately, we have a wealth of information at our fingertips, but it can become very confusing quickly. Going down a rabbit hole of misinformation can promptly cause our blood pressure to rise as we self-diagnosis something like a persistent rash or chronic headache. We use the internet as a convenience for instantaneous information but remember your attempts can have the opposite effects of calm when data may cause you to overthink a situation that a medical professional may better handle. I applaud a proactive approach, but one can become genuinely fearful or distressed about their medical concerns. If your symptoms are causing undue stress, suffering, or unease, check in with a trusted professional that takes the time to talk with you and ease your fears. We make the most healthful changes when faced with apprehension around our health. Times like these are the perfect opportunity to shift habits and gain awareness of what makes you feel your best. Instead, dedication to your health can start with a walk around the block, annual checkups, healthy eating habits, and practicing mindfulness to help alleviate stress. One day at a time, small changes and a positive mindset will keep you far from burrowing any further down that hole of dread. Preferably, you’ll become more proactive with strategies that work best for your goals and health outcome. Therefore, next time your fingers start typing away, remind yourself that Dr. Google does not have a medical degree and can sometimes fuel unnecessary anxiety.
Where’s Your Protein?
Here’s the 101 when adding more plants to your rotation. No need to worry about adequate protein if you have incorporated more plant-based options into your routine. Whether or not you’re getting enough protein is a valid question, and one I am frequently asked as more become aware of how plant diversity plays a necessary role in the overall health of the gut microbiome. Soluble and insoluble fiber from whole foods is essential for feeding our microbes. During the digestive process, existing gut bacteria noshes on the fiber and create byproducts like short-chain fatty acids, which are crucial in facilitating the health benefits of the microbiota with better immune health and lower inflammation. The great news is that many whole plant foods contain the essential amino acids protein provides to aid growth, healing, and recovery. (1) Therefore, consuming more plants is a win for health, offering an array of perks. Protein is made up of chains of molecules called amino acids. There are 20 amino acids found in nature that the body uses to build protein. From the list of 20, 9 are essential, meaning since the body cannot produce them independently, we must get them from our diet. Whole food plant sources contain all nine essential amino acids our bodies cannot make on their own, but some do not offer them all-in-one shot like animal sources, so plant diversity is always encouraged. With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the course of the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses. Plant-based sources of higher protein quantities: Tofu/tempeh/ Seitan/edamame (complete protein)* Whole grains: quinoa & wild rice (complete protein), amaranth, oats millet, teff (complete protein), wheat, kamut & spelt Spirulina Nutritional yeast (complete protein) Black beans, kidney beans, chickpeas, peas Lentils Buckwheat (complete protein) Mung beans, sprouts, lima beans, adzuki Nuts (sparingly) Pistachios (complete protein) Nut milks Seeds (pumpkin, sunflower (complete protein), white watermelon seeds (complete protein), sesame) Flaxseeds, chia, hemp seeds (all complete protein), basil seeds (not complete, but exceptionally high in protein) Legume pasta Fruits and vegetables: artichokes, corn, broccoli, asparagus, brussel sprouts * Complete protein (all nine essential amino acid sources): For example, beans are not considered one of the independent sources of complete protein, but they can easily become complete when paired with whole grain rice. Rice can be a complete protein when combined with legumes (such as chickpeas) or lentils. As you embrace the benefits of more plant-based options, take confidence in the fact that eating a whole-food, plant-based rotation of beans, lentils, whole grains, and produce will surely support your protein goals. With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses. (1) https://www.wri.org/research/shifting-diets-sustainable-food-future
Chew, Chew, Chew
Why Chewing Your Food is So Important Contrary to popular belief, digestion starts in the mouth. The simple act of thoroughly chewing your food is a significant part of optimal digestion. We could most likely eliminate many of the digestive issues we face daily if we gave this function more effort and consideration. Depending on our foods texture and consistency, one should aim for about 20-30 chews per bite before swallowing. It may appear unnecessary and somewhat of a burden but if you are aware of the benefits chewing provides, you may rethink this vital function. Consciously chewing will aid in the digestion of your food. You knew I was going to state the obvious right off the bat, so now that fact is out of the way, let’s explore more of the perks and rewards associated with the action of properly chewing our food. You are preventing digestive issues from exacerbating even further. Indigestion, bacterial overgrowth, and bloating come from your stomach having to work hard to break down food into nutrients. Absorbing nutrients efficiently ensures more energy, growth, and healing. That feeling of fullness and satiation comes from your brain getting the proper signals from your stomach. Therefore, overeating is averted, and we support mindful eating practices. The art of chewing more effectively will increase the release of crucial digestive enzymes from saliva and in turn, one extracts more nutrients from their food. With increased saliva, swallowing easier does not aggravate the esophagus. There are many disadvantages associated with not chewing food effectively. Becoming more mindful will put you at a substantially lower risk of gastrointestinal discomfort and deflect the possibility of chronic illnesses and autoimmune disease. Why put yourself in that danger zone? Chew up and appreciate your food and its benefits. The sheer enjoyment of food should be celebrated with more intention. Your health is your responsibility, and every organ depends on a deeper awareness. Chew your food slowly and reconnect with the joy of eating.
Connecting Body, Mind And Spirit
Interpreting What This Means for You We have all heard the phrase “body, mind, and spirit,” but how does the wordage translate and pertain to your everyday? Whether you are in a state of chronic stress or constant bliss, your body, mind, and spirit are affected. Since most of us are NOT in the latter form of perpetual bliss, let’s ponder the following questions. Are you out of balance or working in synergy with the universe and equipped to handle whatever life throws at you? Are you a stress eater? Are migraines or headaches a typical part of your day? Do you roll any upsetting situation into a ball and figuratively swallow the pain/anger? Supporting the connection of a thriving body, mind, and spirit takes effort, so let’s explore. Mental health receives so much attention in the media, but how can we address our mental well-being a little more efficiently? Finding purpose or grasping how to decipher “the meaning of life” can quickly become a crisis of the mind. Perhaps enhanced calm will bring clarity so that direction and contentment become more apparent. Will every little thing fall into place with the development of spirit? And if our body is cared for appropriately, will the trifecta of efforts bring about a state of ‘blanketed comfort,’ where we feel a sense of peace, fulfillment, and balance in all aspects of our lives? When I’m stressed, my stomach is immediately upset. When that happens, I must take the time to acknowledge the imbalance and stop, doing what is necessary to alleviate the pain that manifests. Not finding a healthy way to cope will eventually show up negatively in facets of your overall wellness. Before negative situations take their toll, remember you are more than just your thoughts. Our bodies, emotions, and spirituality need tuning, maintenance, and nourishment. In turn, what proceeds is a human feeling whole, happy, and focused. How can I address what has happened? Can I take comfort in the fact that “this shall pass?” Can I put a stressful situation into perspective and attempt to calm my reactions? Let’s take faith in the fact that once the clouds move, the sunshine peaks through.Complementing your traditional self-care (exercise, hydration & nourishment) with various untraditional sources you are not familiar with but curious about (meditation, yoga, journaling) can do wonders for serenity. Many clients give me examples of what brings them calm. These are the tools that they use to initiate positive order. One has tried meditation several times but swears by her tennis game to soothe her spirit, and she’s 75! Another meditates religiously first thing in the morning. I have another client who stands by her home workout for 20-30 minutes daily to clear her head, yet that would never happen for me. I enjoy getting up early and driving to my small Pilates fusion classes, where these women are my support, community, and a satisfying workout. We also have a lot of laughs, bright and early. Laughter is one of the best ways to deliver that figurative medicine into your being. Other sources of diversion from the daily grind could include the following: The joy of a pet Decluttering Hosting a friend’s event or initiating a night out Spa escape, even if it’s a manicure; treat yourself! During Covid, I would set up a home spa experience and get creative. Anything is possible with a bit of imagination. Finding value and a favorable outcome to support body, mind, and spirit is a personal journey but necessary, meaningful, and the essence of balance. Find the symmetry most advantageous for you, connecting whole, happy, and focused.
Feed Your Brain
Brain Food, and Supportive Measures to Keep Your Mind Healthy With optimal brain health, necessary cognitive functions such as basic daily activities can become most favorable to you and, perhaps, those around you. To maintain balance physically and emotionally, let’s look at the essential footing of one’s daily food supply on and off the plate. Either way, nourishment is the fabric of our brains, impacting how we look, feel, the inner workings of sustenance and its effect on comprehension, memory, and emotions. Several critical cognitive core skills include collecting, storing, processing, and retrieving information, while our memory’s function is to store and retrieve data. A mental workout can get those creative juices flowing and could be the awakening your brain needs to flourish. Feeding your brain with knowledge puts its vast capabilities into action in addition to mastering or brushing up on something that brings you joy. Information improves mental awareness, reduces stress, and often relaxes the mind. Reading, crosswords Continuing education Challenging games like cards, scrabble, or a puzzle A thought-provoking documentary Learn a new language Meditation A new project or hobby. Even a new garden can mentally challenge the brain and inspire stimulus within. On the other hand, let’s not neglect physical exercise and the impact a consistent regimen can have on an able, fit, and limber body. With physical movement, whatever that may look like for you, exercise increases blood flow and oxygenates the brain. So, get out there and ride a bike, walk the dog, practice yoga, or sign up for some tennis lessons. Most of these suggestions offer both physical and social benefits. Furthermore, nourishing your brain with healthful food that does not cause inflammation will also affect performance. Remember, the connectivity between what nourishes your body and how your brain functions should be stable and sturdy. Eating poor quality, overly processed, and refined foods open the door to various health issues. Superfoods (berries, spinach, broccoli, sweet potatoes, quinoa, goji berries, avocados, ginger, beets, and beans) Antioxidant-rich foods (leafy greens, artichokes, cabbage, pumpkin, asparagus, squash, apples, cherries, plums, beans, and radish Omega 3’s (chia, walnuts, flaxseed, seaweed, brussel sprouts, spinach, guava, and berries) B’s for brain health (leafy greens, seeds, legumes, edamame, green peas, romaine lettuce, turnip, and bananas Whole grains Natural sources of lecithin. Lecithin is not only brain food but assists in breaking down cholesterol. Industrial-made soy lecithin is not the same. It is highly processed and made from cheap sources of soy (94% in the US), genetically modified often sprayed with glyphosate. Next time you pick up a protein bar, check your ingredients label for soy lecithin and pass. Look for: (organic, sprouted soybeans or tofu, wheat germ, sunflower seeds, and peanuts) Also, mentioning lingering stress relief always has an upside. We live in a society that tends to be attracted to chronic stress. Sources can be anything from a relationship, career, money, or family. Stress will drain one’s emotional resources and damage their brains and bodies. If you have anxiety that lasts for weeks or months, this could indicate chronic stress that will impact your overall health. Swallowing and not addressing emotions like anger, sadness, or loneliness will manifest in a not-so-positive way in your body. Seek professional help if you feel these feelings are negatively influencing your spirit. Ways to oust and release negative emotions that impact mental clarity include simple breathing exercises, a warm bath, laughing, massage, relaxing, and a great night’s sleep. Studies show that social media tends to cause more harm than good, so limit that time online and consider picking up the phone and calling an old friend for dinner, stimulating conversation, and an excellent meal. Win, win, win. Lastly, stay hydrated! Dehydration equates with memory loss. Well-hydrated bodies provide more energy, better clarity, and better functionality to the brain. Drink up! I am also elated to share another award presented to me this week from the National Indie Excellence Awards. Gut Driven won first place in the diet and nutrition category for 2023. Cheers!