Healthy Lifestyle

Natural Ways to Boost Your Mood

We have four weeks and one day until spring! That's right; spring begins on March 20th at 4:01 Central Standard Time. 

Seeing the end of the wintery tunnel is a welcome sight for many, but we still need to get through the next 29 days.

Let's look at some natural ideas to boost your mood any time of the year.

Nutrients

Make sure to give your body the nutrients it needs to thrive. This includes eating enough calories including healthy protein, carbs, and fat. Doing this through whole food sources will help provide the vitamins and minerals you need. So focus on eating meats, vegetables, fruits, nuts, and seeds at every meal. 

Packaged items are often high in sugar, refined grains, and omega-6 fatty acids. They also tend to contain chemicals and preservatives. These things do not provide good nutrients and cause inflammation in the body. Many common health concerns involve inflammation, so minimize these ingredients and stick to whole food.

Whole foods support the beneficial microbiome in our gut, especially if you eat fermented foods. Foods like yogurt, sauerkraut, kimchi, and kefir are rich in probiotics. You can encourage the good bacteria to multiply by giving it the food it needs. It thrives on fiber from fruits, vegetables, and starchy tubers.

Sleep

Getting the proper sleep helps boost your mood. Sleep in a cool room with a comfortable bed. Keep your room quiet or consider a sound machine. Only use your bedroom for sleep and sex. Generally, you will benefit from not being overly full or hungry. Be sure your diet isn’t too low carb or low fat. Since caffeine and alcohol interfere with your circadian rhythm, limiting them (especially later in the day) will help you sleep better at night.

Exposure to natural bright light in the morning may be the most important habit for a great night's sleep because it helps reset your circadian rhythm. Finding ways to be outside in these Chicago winters can be challenging, but exposure to natural light is extremely beneficial. It helps your sleep and directly impacts your mood significantly. Too much artificial light, however, can negatively impact your sleep and mood. Install black-out curtains, cover electronics that emit light, avoid screens two hours before bed (computers, smartphones, television, etc.), use blue light-blocking glasses, and wear a sleep mask.

Sleep hygiene is important, but good habits will not matter if you do not make enough time for sleep. Mathew Walker says, “You have more of a chance of being struck by lightning than you do of being in that tiny, tiny minority of people that can thrive with fewer than 7 ½ to eight hours of sleep.” And, remember, being in bed for eight hours does not equal a full eight hours of sleep; you need to account for the time it takes you to fall asleep.

Movement

I am more concerned about how much you move throughout the day than how much you exercise. When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Our ancestors didn’t need to go to a gym, because they moved to secure food, shelter, and safety. It was a natural part of their life; their survival depended on it. Children also incorporate movement naturally in fun spontaneous ways. Unfortunately, we tend to lose this as we get older and "more mature."

Take some time to think about how often you move throughout your day as an adult. If your job requires you to sit for eight hours, are there ways to break it up? Remember that movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or discretely stretching in your seat.

Here are some other ways to include movement in your daily life...

• sit on the floor or stand instead of reclining on a couch or a chair with a back
• take a movement break at work
• carry your child instead of using a stroller
• use the basket instead of a grocery cart
• put on music and dance around your house instead of watching TV
• take the stairs instead of the elevator
• park further away at a store

Stress

During times of stress, our bodies are designed to go into a state of fight, flight, or freeze. This stress response is beneficial during times of crisis, giving us the best chance of survival. After the threat has passed, we are supposed to transition back to a more relaxed state. It is not healthy to stay in an acute stress response for extended periods, but the chronic stress in our society can make it hard to come out of a stress response.

Things that make you smile and enjoy the present moment will help mitigate stress. Go for a walk, read a book, play with a pet, listen to music, connect with people you enjoy, make a cup of tea, develop self-care habits, practice gratitude, play like a child, or tell a joke. When you notice that you are stuck in a stress response, it is helpful to have some tools. Grounding is a way to bring your awareness back to the present by drawing your attention to your body and surroundings. Here are some simple practices to ground yourself…  

• Box Breathing (Healthline)
• 5-4-3-2-1 (The Blissful Mind)
• Self-Compassion Meditations (with Kristen Neff) 

Reframing how you perceive stress may change its impact. It is not easy to do, but try to… 

• lengthen your time horizon (will you remember this situation a year from now?)
• find things you can control (take small steps toward the desired outcome.)
• recognize that stress isn't always harmful (your body’s normal stress response doesn’t mean you are in danger.)
• embrace the benefits of stress (uncomfortable situations often bring growth.) 

Difficult Emotions

When we want to be happy, it seems like pushing difficult emotions will help. But, it generally doesn't and can make you feel worse. It is important to allow yourself to lean into painful emotions and accept them without judgment. Pushing difficult emotions aside can negatively impact your mental, emotional, and physical well-being.  

Difficult emotions tend to come like a wave, so let them wash over you and then pass. Lean into these emotions to the extent you can without getting overwhelmed and dysregulating your nervous system. Many people find working with a therapist allows them to process their feelings and get the resources necessary for emotional well-being. 

At your next appointment, let me know if you have tried any of these ideas and what else boosts your mood.

Dr. Jamie

Celebrating Connections on Valentine's Day!

Whatever your relationship status, you deserve a great Valentine's Day. A relationship does not need to be romantic to be life-giving. Remember the many special people in your life, both friends and family. Take time to appreciate them and celebrate how special they are.

Loving and taking care of yourself is also worth celebrating. In addition to creating a stronger connection with yourself, it helps you connect more meaningfully with others. Realizing the impact of connecting with yourself may create a desire to make it a priority each week.  

Nature is somewhere we can find connection as well. Being in nature can make you feel a part of something bigger than yourself. Taking time in nature does not require anything more than a little bit of time, and it can be done with others or in solitude. 

These connections increase both your emotional and physical wellness, so let’s explore some ideas to encourage these connections.

Reframing Failure

The second Friday of January has been deemed Quitter's Day. The day is intended to encourage those who are giving up on their New Year's Resolutions to keep pushing towards their goals even if they do not do it perfectly.

Many view it as failure when they do not meet all of their goals; it can be a painful experience, leading to embarrassment and shame. But, what if we could reframe the experience of "failing" by looking at the bigger picture?

Most of our success is a process. We don't wake up knowing new skills; we need practice. So, ask yourself if failing is simply a footstep on the path to greatness. Are there ways to modify your goals that will still take you in the direction you want to go? 

Let’s explore this topic and see why many leaders deem failure necessary.

Growth From Failure

Think about one of your greatest achievements. Did you accomplish it easily without any challenges? Most likely you didn't because messing up is part of the learning process. 

Winston Churchill said, "Success consists of going from failure to failure without loss of enthusiasm." Accepting our failures as part of a bigger picture helps us from letting discouragement hold us back.

Making a mistake gives us valuable information. When we embrace these mistakes, we can take what we’ve learned and apply it toward achieving our goals. It can also be a chance to reconsider and modify our goals.

Limits of Playing it Safe

Elon Musk allows failing to be an option in his work, saying, "If things are not failing, you are not innovating enough."

Understanding the importance of failing, frees us up to risk, try, fail, and learn more. ⁠If you never fail, your goals may be too small. ⁠It might keep you from failure but will limit your ability for growth.⁠ Achieving greatness inherently comes with the risk of failure. 

If we can embrace our mistakes as a part of learning, we will not need to play it safe. We will be free to try innovative ideas with the potential for huge success. No one is good at something the first time they try, but there are benefits in taking a risk!⁠

Failing Forward

Many people seen as the most successful were often considered failures at one point. Did you know that Howard Schultz was rejected for a loan 242 times before he secured the funds to start Starbucks? 

I like the term "failing forward." We fail forward when we keep persevering despite failure, knowing that failing is a part of the learning process. ⁠Embracing this truth frees you up to be (and accomplish) all you can be!

So, when you start to feel like a failure, remember the words of J.M Barrie who authored Peter Pan. He says, “We are all failures - at least the best of us are.” 

What would you try if you knew you wouldn't fail? How can you embrace failure, knowing it is part of the process?⁠ 

Dr. Jamie

How Good Should Your Body Feel?

Most people do not realize how good their body should feel. Lack of energy, stomach issues, and pain have been accepted as a normal part of life. I am here to tell you that it is not normal to live with these symptoms.

Do a little exercise and ask yourself what aches and pains you have accepted as normal. Write down two or three things that stand out to you. If nothing comes to mind, keep reading and try this exercise again when you are done with the article.

If you have a formal diagnosis, this question can be especially important. It is easy to believe that the diagnosis means your symptoms will be part of your permanent story. But, this does not always have to be the case. 

We need to begin by looking at the bothersome symptoms you may face. They may tell us something about how your body performs basic human functions. When one of your basic functions is not optimal, it can lead to unpleasant symptoms. 

Let's consider what these symptoms may be trying to tell you. 

Issues to Address

• Hydration - Can you urinate without discomfort? Is your urine a “normal” color? If you are unsure, check out the following chart. 

• Digestion - Can you take in food and process it normally? Do you have regular pain-free bowel movements of proper consistency? Check out the following chart if you are unsure if your stool is “normal” or not. 

• Nutrients - Are you giving your body the nutrients that it needs? Are you eating foods that lead to inflammation within the body? Do most of your meals consist of nutrient-dense foods? If you are unsure, let's talk about it at your next appointment.

• Stress management - How often do you feel stressed? What is your tolerance for handling small, medium, and large stressors? If you are unsure, consider how long it takes to calm down if an officer turns his lights on behind you to stop someone else. If you feel the impact hours later, your body is probably not handling stress well.

• Sleep - How many hours do you sleep each night? 7-9? Do you have trouble falling asleep? Do you have trouble staying asleep? If you are not sleeping well, it can drastically impact your immune system and ability to heal. Keep a sleep journal and read some of my blogs on sleep quality.

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Thinking About New Year's Resolutions?

It may be a little early to talk about New Year's Resolutions, but many people start to think about them over the holidays. While the new year is a great time to start fresh, accomplishing your resolutions can be challenging.

According to the University of Scranton, research suggests that only 8% of people achieve their New Year's goals. Perhaps people who do not reach their goals are missing some key elements. 

Before deciding on outward action, think about who you want to be. What do you want your life to look like a year from now? Do this before you decide on specific resolutions. Once you establish that, you can move on to an action plan. It does not have to be complicated, in fact, simple is often better.

Let’s look at some important principles that are commonly missed and set you up for success!  

1. Clarify Your “Why?”

Take some time to slow down and get to know yourself. So often, we rush through life to the point where we lose track of ourselves. We must reconnect with our true selves to set meaningful goals. Notice what you are truly passionate about so that you know what is worth changing in your life. There’s no point in working hard towards a goal that doesn’t align with your values.

2. Know Thyself Deeper

Before attempting a healthy behavior, notice your inner experience surrounding your current practice. What drives your behavior? What does the behavior do for you? If you want to stop eating late at night, pay attention to the feelings you have when you eat before bed tonight. Your plan will look much different if you are hungry rather than if you are trying to cover loneliness. This is crucial if you are going to set yourself up for success. Don’t skip this step!

3. Be Specific

Goals need to be specific to be achievable. John Norcross of the University of Scranton says, “If you can't measure it, it's not a very good resolution because vague goals beget vague resolutions." Rather than deciding to exercise more, say you want to take a walk three times a week during your lunch break. Instead of trying to eat healthier, choose to have a serving of vegetables with 90% of your meals.

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Living Based on Your Values

Look at your calendar and think about your typical day. How much time do you spend on the activities associated with your values? How much of your day is spent on things that are not too important to you? If you notice most of your time isn't spent on your priorities, how can you change that? 

The first step in making this change is becoming clear about your values. If we are not clear about what matters to us, the wishes of others can overwhelm us. We can use these values as a foundation when making decisions.

You can't do everything; there are only 24 hours in a day. It is not selfish to guard your resources, including time, energy, and money. Even considering the mental load you carry is important. Something may seem super simple, but if it is one more thing to remember, you may still benefit from declining.

Let's ask ourselves, "Does my life reflect my values?" 

My Health Is a Major Priority

If I don’t have my health, I don’t have anything. Being healthy is what gives me a great quality of life. I support my health by...

1. Eating nutritious food
2. Moving my body
3. Spending time with friends and family
4. Going outside
5. Sleeping well 
6. Reducing stress 

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