Fall is an extremely busy time of year for almost everyone. The end of summer means we’re back to focusing more on work, school, and kids, and less on adventurous vacations and rest. While that return to a busy routine does have its benefits—fewer barbecue and cocktail indulgences, more time spent meal prepping healthy foods—it may also means your stress levels are rising. As easy as it is to lose ourselves in a packed schedule—with a never ending list of things to do and check off—it’s vital we remind ourselves that self-care and self-love need to be on that list, too.
Here are 4 things we challenge you to add to your daily and weekly routine to help keep you healthy and support your busy life this fall.
1. Take Care of Your Lymph!
Start your day with a simple habit that stimulates your lymphatic system. Proper lymphatic flow is required for healthy detoxification and reducing fluid retention. It’s also a critical component of your immune system as it’s the highway that moves white blood cells throughout your body. You have twice as much lymphatic fluid as you do blood – keep it moving!
Here are two great ways to improve your lymph.
courtesy of: dr.jockers.com/lymphatic-cleansing/
Get your circulation moving by dry brushing your skin. Take a brush with firm bristles—like this one from Ulta Beauty. Dry brush before showering or bathing. Brush dry skin in gentle sweeping motions as shown below. Never brush over inflamed skin, sores, sun-burnt skin or skin cancer. Shower to wash away the dead skin cells and impurities. Follow your shower with a slick moisturizer to nourish the skin. Our favorites are jojoba, sweet almond and/or coconut oil.
- Promote detoxification
- Improve Lymph flow
- Softer skin
- Fight and correct uneven fat distribution and cellulite
courtesy of caravansonnet.com
Movement is also crucial for healthy blood and lymph flow! Encouraging lymphatic flow supports detoxification by filtering harmful cells and toxins out through your skin, respiratory system, sweat, urine and stool. If your lymph system slows down, toxicity can quickly build up. One of the best ways to move your lymphatic system every day is with a Rebounder. Rebounding includes movement such as jumping jacks, twisting, running in place and dancing on a mini trampoline. On days when you feel too weak to jump (or even stand), you can still sit on the Rebounder and bounce gently in order to stimulate your lymphatic system. Just two minutes of rebounding offers the equivalent physiological benefits as six minutes of running, ten minutes of swimming and twenty-two minutes of walking. A typical routine includes a couple of minutes for a light warm up, then 5-10 minutes of more intense bouncing/movement followed by a cool down. Some of top benefits of rebounding include:
- An intricate network of valves in your lymphatic system stimulate your immune system’s capacity for fighting disease, destroying cancer cells, eliminating antigens, and preventing future illness.
- White blood cell counts can increase up to three times after rebounding.
- Oxygen circulation to tissues and cells is increased.
- The musculoskeletal system is strengthened from increased G-force (gravitational load).
- Relief from headaches and other aches/pains (due to lack of exercise) can occur.
- Digestion and elimination processes can be enhanced. A huge benefit of exercise is supporting daily bowel movements. Eliminating your body’s wastes and toxins through daily bowel movements are necessary for proper detoxification and health.
courtesy of: dr.jockers.com/10-ways-improve-lymphatic-system/
2. Drink a glass of lemon water in the morning
Drinking water in the morning after a full night’s sleep is the perfect way to jump start your day with hydration! Think about it: for the 8 or so hours you’re sleeping, your body is slowly losing moisture, meaning that your body is already dehydrated when you wake up in the morning.
That’s why drinking a full glass of water in the A.M. will help get your system flowing and bring water back to where your body needs it most.
Adding lemon to the mix can help boost your immune system, aid in digestion, help with weight loss, and more. Add a squeeze of fresh lemon to a 20 oz glass of water before you leave for work in the morning, and your day will already be off to a great start!
3. Get your vitamin routine down
It’s essential to take vitamin supplements to ensure you’re getting everything you need to live your healthiest life. As much as we love trying to get vitamins straight from our food, there are some essentials—like Vitamin D and omega 3 fatty acids—that you won’t be able to get from a healthy diet alone. (Vitamin D is almost impossible to get from just a healthy diet).
We recommend all of our patients try a Medpax, which is a super convenient way to get a personalized vitamin regimen. Your Lake Pointe practitioner can design your vitamin regimen and have it delivered to you in monthly boxes that feature easy-to-use, tear-off pouches filled with your vitamin dose for that day.
Medpax are extremely effective and useful for those of you with busy schedules, so make sure to let us know you’re interested, and we can set up an appointment to get your customized vitamins through Medpax put together.
You can read more about our Medpax and the 6 supplements we recommend that every patient take here.
4. Schedule time for meditation
Meditation is one of the best wellness tips you can incorporate into your routine. It can help calm your mind, ease anxieties, bring focus to your intentions, and help you move through your day with more clarity.
The key is finding quiet time. Many parents and professionals with busy careers find it easiest to meditate first thing in the morning or right before bed, since those times are the best chance of finding solitude away from our smartphones, emails, and family needs. Putting meditation on your calendar is a great way to ensure you’re giving yourself time and space for self-care.
If you’d like guided meditations or are new to meditating, try the Calm or Headspace apps. Both apps feature calming music and meditative guides focused on managing stress and anxiety, finding focus, and a lot more.