Dr. Lee ‘s evidence-based advice includes life style modifications such as mindful eat and proper sleep hygiene and simpleton suggestions such as taking a walk in the park or performing a random act of kindness .
Reading: Health Tips New Year
Dr. Lee specializes in integrative medicine, which employs conventional and alternative therapies to promote the body ‘s unconditioned curative ability. She is dining table certified in family music and medical acupuncture and is a certify yoga teacher .
Dr. Lee prescribes medications when necessity. But most medications have side effects and generally do n’t cure diseases. In many cases, a holistic life style can prevent the want for drugs, she said .
here are Dr. Lee ‘s top ten-spot tips for a healthy and holistic 2019 :
Sleep hygiene. Sleep in a cool, dark board. Aim for seven or eight hours a night. Gentle stretching before go to bed can relax your body and help you get to sleep. But avoid vigorous exercise and alcohol and caffeine before bedtime .
Lavender, an essential petroleum, can be calming and sedative ahead sleep. It ‘s besides approve to use the supplement melatonin occasionally to reset your sleep-and-wake cycle .
If you silent have perturb falling asleep, do n’t toss and turn. Get up and do something relaxing for a while, such as read, meditating or watching television receiver .
Mindful Eating. Do n’t mindlessly wolf down your food. Take your time. Chew lento. Savor the smell, relish, taste and texture. And do n’t overeat – stop before you feel full .
Plant-based diet. Limit animal-based foods and cut down on carbs. Eat largely vegetables, fruits, whole grains, legumes, seeds and nuts. Berries are among the most healthful fruits, and vegetables are even better. Eat the rainbow – fruits and vegetables with unlike colors provide different nutrients and phytochemicals ( disease-fighting compounds found in plants ).
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Take a time out. Spend at least 20 minutes a day in a placid space that allows you to express your inner voice. Put down your smart phone, turn off the television and walk, study, play an musical instrument, draw, dance or write in a diary .
Nature’s cure. Studies have found that spend time in nature improves climate, lowers stress hormones and reduces blood pressure. A walk in the woods besides might boost the immune system. Plants emit chemicals called phytocides that protect against insects and harmful microbes. When you breathe in phytocides, it increases the tied of the immune system ‘s natural killer cells .
You do n’t have to go to the wilderness. Walking in a park or even sitting in your back yard can besides help. Plus, spend time outside in sunlight helps regulate circadian rhythm ( your soundbox ‘s 24-hour home clock ) .
Move it! Dr. Lee recommends following the federal government ‘s Physical Guidelines for Americans. Each week, adults should do 2 ½ to 5 hours per week of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity. aerobic activity is anything that makes your heart beat faster, such as bracing walk, jogging, bicycle, dance, swimming, etc. In addition, do muscle-strengthening activities at least doubly a workweek. Examples include lifting weights, carrying heavy loads and heavy garden. Check with your doctor before beginning a raw use routine .
Yoga. There are many physical and mental benefits to yoga, including increased flexibility, muscleman intensity and tone, protection against injury, improved balance, better rest, improved temper and stress relief. Depending on the type practiced, yoga besides can count as an aerobic or muscle-strengthening activity .
Helping others. Assisting other people, such as volunteering at a food pantry or performing a random act of forgivingness, can have multiple health benefits, including lowering rake coerce, boosting self-esteem and relieving tension. “ Selfless service enhances a sense of connectivity to one another, ” Dr. Lee said .
Magic words. Nurturing your personal relationships besides is well for your health. Three of the best ways to do this are to show gratitude, express your beloved and be the first to apologize. sol do n’t neglect to say “ thank you ” and “ I love you ” and when necessary, “ I ‘m good-for-nothing. ”
Glass half full. Studies have found that having a positive position can help manage stress, which can lead to many health benefits, including better heart health, lower rates of depressive disorder and improved hook skills .
“ Try to see the global as half full moon quite than half evacuate, ” Dr. Lee said .