The autumn months are upon us in our beautiful city. Kids are going back to school, many people are returning back to work and the current pandemic is still on our minds. This is a great time to check in with yourself. How are you feeling? Are you managing stress okay? Do you feel overwhelmed or anxious? Are you sleeping okay? Are you eating to nourish your body? Fall is a great time to re-evaluate and, if needed, start making some simple changes to help you feel your best!
One of the most important areas of your health habits is ensuring you get enough sleep. Many of us are on our computers or phones at night or working late hours and neglecting our sleep. Your sleep-wake cycle is such an important part of overall health and well-being. Watch for signs that you may not be getting enough sleep such as yawning a lot or falling asleep while watching TV. These may be signs to go to bed a little earlier or implement some strategies to get a better nights rest. Please see the sleep hygiene recommendations in the attached document for overall health restoration suggestions.
Next lets discuss diet. Check in on how much sugar you are eating. Are you eating enough vegetables? Consider making one or two simple diet changes to increase your energy, improve your metabolism, improve your focus and overall how you feel. Some suggestions include:
-fill at least ½ of your plate with vegetables. Choose veggies with different colors. Eliminate all processed sugar and choose low sugar fruits instead. Switch from sugary sodas to sparkling water. The basic principles of a Mediterranean Diet may be a great place to start. Please do also check out the diet recommendations in the attached document.
How about exercise? I usually recommend 30-60 min of exercise or activity at least 5 days a week. If you have been active, keep it up! If not, consider challenging yourself to an additional day or two of activity. Even a 30 min brisk walk is great for your mind and your metabolism!
Lastly, lets discuss some supplements you may decide to add to your daily fall regime.
-Magnesium is one of the essential minerals our body uses in so many different metabolic reactions. Some of the signs and symptoms you may benefit from taking a magnesium supplement include; headaches, irritability, sleep disorders, muscle spasms, foot or leg cramps, vertigo, constipation and heart palpitations. Do consult with your Naturopathic or Medical doctor before starting any new diet, exercise or supplement program.
-Trace minerals such as selenium, zinc, manganese and copper all act as cofactors in our body to support different metabolic and enzymatic reactions. These reactions are involved in energy production, mood, hormone metabolism, the list goes on… These trace minerals as well as essential vitamins can easily be found in a good high quality multivitamin.
If you still feel tired after getting enough sleep, eating well or taking your supplements, now may be a good time to have a blood test completed through your Naturopathic or Medical doctor. Checking for levels of vitamins such as B12, iron or vit D levels may be helpful in assessing why you may be tired.
Again, Autumn is a great time to check in with yourself, see your doctor if you are feeling tired or generally not at your best. At Vitalia Health Care we offer many different tests to assess nutrient levels, hormone levels, stress hormones and overall digestive health. Intravenous therapy may also be an option for those looking for other methods to deliver nutrients.
Wishing you the best this fall season. Take care of yourself, manage your stress, get your rest!
Yours in Health,
Dr Tasreen Alibhai ND