The Basics

Below are what we consider “The Basics” in supporting physical and cognitive wellness. While there are many more techniques and tools we use and will teach you about, think of these as the foundation of your wellness journey.

NUTRITION: “You are what you eat” Sticking to a whole food, nutrient dense diet takes good quality nutrition and turns it into solid health. When it comes to our mental health there is a direct correlation between health challenges and a poor diet. This is true for many of the physical ailments we experience as well. Whether we’re talking about the gut-brain axis and how we manufacture the neurotransmitters that moderate our moods, weight, sleep and more to things such as the folate and methylation cycles, which moderate mental health and disorders such as ADD/ADHD and depression to physical health and factors contributing to inflammation, metabolic dysfunction and cardiovascular disease, what and how we eat is often a common denominator. Check out our nutrition protocols to learn more about using food and nutrition to prevent and augment some of these issues.

SLEEP: Repair and restore, sleep let’s us heal the body, reduce inflammation, clean out old, dead and unhealthy cells and stimulate the immune system. It regulates our neurotransmitter levels and also balances the hormones responsible for controlling our appetite. It stimulates growth hormone and helps to build stronger bones and muscle cells. Not to mention sleep is imperative to our cognitive functioning. So learning proper sleep hygiene is a skill you can’t afford to miss.

WATER: Your body is 60% water and that water is what makes up your cells, fuels your body systems and aids in metabolic functions. So drinking an adequate amount of filtered, clean water is imperative. Augment with herbal teas and other non-caffeinated, healthy sugar free options where you can but you won’t go wrong with a glass of H2O!

MOVEMENT: Many say movement develops our Qi (Qi = energy). It keeps us young, prolongs our cognitive function as we age, aids in immune function, weight regulation and cellular function, just to name a few. Movement can take many forms as well. When was the last time you tried to jump on the trampoline (or jumped anywhere!) to get that lymph moving. Or how about the slow, deliberate movements of yoga and pilates, developing that mind-body connection? Walking, chair yoga, or Tai Chi - we see it all and it all works! We aren’t just talking about pounding the pavement and running marathons or pumping iron at the gym (although we do that too) but movement is the key to longevity and leading a healthy life.

SUNLIGHT: It helps to improve our moods and helps us sleep. The true cure to the blues! By raising our dopamine and serotonin levels and keeping our circadian rhythms in check it is key to helping our body systems self regulate. 20 minutes or more first thing in the morning is key and if you snag a little extra before the sun goes down bonus!

COMMUNITY: We are slowly learning that loneliness is as toxic to our health as cigarettes. Building a sense of community, even if it’s just you and a couple of close friends that you know you can rely upon, is huge. Finding a likeminded community at different stages throughout your life is important and can take all shapes and forms. Understanding what a micro-interaction is and why it’s so important in our every day lives and how things like volunteering and giving truly cultivate feelings of gratitude, kindness and compassion are also so important. So whether its the Wednesday night run club, volunteering at a local food bank or spearheading a committee at work or school, giving will provide you with a sense of purpose and community, which are integral in supporting your wellbeing.