Words of Affirmation

Benefits:
🧠 Improving Mindset

Words have power. They shape our thoughts, influence our emotions, and can significantly impact our motivation. By starting the day with positive affirmations, we set a tone of positivity and empowerment.

Say them out loud, write them down, or reflect on them during meditation.

Here are some examples:

💠For Self-Esteem and Confidence:
"I am worthy of respect and acceptance."
"I believe in my skills and abilities."
"I am a unique and valuable person."

💠For Overcoming Challenges:
"I can handle whatever comes my way."
"Every challenge is an opportunity to grow."
"I am resilient and can get through tough times."

💠For Success and Goals:
"I am capable of achieving my dreams."
"Success is within my reach."
"I am moving closer to my goals every day."

💠For Positivity and Happiness:
"I choose to be happy and grateful today."
"I find joy in the little things."
"Positive energy surrounds me."

💠For Health and Wellness:
"I am committed to taking care of my body and mind."
"Every day, I grow stronger and healthier."
"I am deserving of a healthy, fulfilling life."

💠For Love and Relationships:
"I am deserving of love and kindness."
"I attract positive and loving relationships."
"I am loved and my relationships are fulfilling."

💠For Mindfulness and Peace:
"I am present in the moment."
"I find peace and calm within myself."
"I let go of worries and embrace peace."

Sun Exsposure

Benefits:
⏰ Helps regulate your Circadian Rhythm
🧠 Boost your Mood
🛌 Improve your Sleep

Morning sunlight helps regulate our body's internal clock (Circadian Rhythm), making it easier to wake up and feel energized. 💪

🌟 Sunlight is also a natural source of Vitamin D, essential for strong bones and a healthy immune system. 🦴

Tips:
⏰ 10-15 minutes of morning sunlight before 10am.
👕 Always be sun safe, especially if you have sensitive skin.

Grounding

Benefits:
⚖️ Heps to Boost your Stability and Posture
🦶 Assists with Better Foot Mechanics
🧠 Helps to reduce Stress and Anxiety
🛌 Potentially, improve your Sleep

Walking barefoot, especially on natural surfaces like dirt, grass, or sand, is often referred to as “grounding” or “earthing.” This concept is rooted in the belief that direct physical contact with the Earth’s surface can have health benefits.

The reasoning behind this is largely based on the hypothesis that the Earth’s natural electric charge can affect our bodies, improving various physiological processes and providing a calming effect. This effect is suggested to come from the potential reduction of free radicals in the body, thanks to negative electrons received from the Earth.

Read more at "Can Walking Barefoot Improve Your Health?".


🌳 Keep Your Shoes On!
If you prefer not to take off your shoes for grounding, consider hugging a tree 🌳 or placing a hand on it. This alternative method of connecting with nature offers similar benefits.

Oil Pulling

Benefits:
🦷 Boost Oral Health
🫃🏼 Assist in Weight Loss
🔋 Energy Kick

There's a morning ritual that might just transform your health routine - and it's as simple as swishing coconut oil in your mouth! it's a practice steeped in ancient wisdom that promises a fresher, more vibrant start to your day.

Here's why you should join the oil pulling revolution each morning:

🦷 Boost Oral Health: Coconut oil has natural antibacterial properties that could help reduce harmful bacteria and plaque in the mouth, leading to stronger teeth and healthier gums.

🫃🏼 Assist in Weight Loss: Starting your day with coconut oil can kickstart your metabolism. The medium-chain triglycerides (MCTs) in coconut oil are known for boosting metabolic rate, which could help with weight management.

🔋 Energy Kick without Caffeine: Feel the natural boost in your energy levels as your body absorbs the goodness of coconut oil without the need for that morning cuppa!


How do you oil pull?
1️⃣ Just take a tablespoon of coconut oil
2️⃣ Swish it around in your mouth for 15-20 minutes
3️⃣ Spit it out (in the trash, not the sink to avoid clogging)
4️⃣ Rinse well, and brush your teeth

Exercise

Benefits:
💪 Boosts Your Metabolism
🧠 Enhances Mood and Improves Focus
🛌 Better Sleep at Night

Why 30 Minutes in the Morning?

1️⃣ Boosts Your Metabolism: Kickstarts your metabolism, helping you burn calories throughout the day.
2️⃣ Enhances Mood: Releases endorphins that make you feel happier and more relaxed.
3️⃣ Improves Focus: Sharpens your mind, preparing you for a productive day.
4️⃣ Better Sleep at Night: Regular morning exercise can lead to better sleep quality.


But What Exercise Should You Do?
It depends on your lifestyle, fitness level, and goals! Here are some suggestions:

🏃 For the Busy Bees: High-Intensity Interval Training (HIIT) – Quick, intense bursts of activity followed by short rest periods. Great for cardiovascular health and time-efficient!

🧘‍♀️ For the Zen Seekers: Yoga or Pilates – Enhances flexibility, improves posture, and reduces stress. Perfect for a calm, centered start to your day.

💪 For Strength Builders: Bodyweight Exercises (like push-ups, squats, lunges) – No equipment needed and great for building strength and endurance.

🚶For Cardio Lovers: Brisk Walking or Jogging – Ideal for improving heart health, and it's a low-impact way to get moving.

🤸‍♂️For the Adventurous: Mix of Different Styles – Why not try a bit of everything? Keep it fun and varied!


Remember: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have health concerns.

🚫 Avoid consuming coffee or tea within 90 minutes of waking up, as well as a few hours before or after meals. Additionally, refrain from these beverages 3 to 6 hours before bedtime, depending on your sensitivity to caffeine.

1️⃣ Cortisol Levels Peak in the Morning:
Our body naturally produces more cortisol, the “awake” hormMDOne, in the morning. Consuming caffeine (from tea or coffee) when cortisol is high can make caffeine less effective and might lead to increased tolerance over time and potentially leading to poorer sleep quality and difficulty waking up in the future.

Instead, in the morning, have filtered water with a pinch of Sea Salt and a Squeeze of Lemon, and wait 90 minutes after waking before having a Tea or Coffee.


2️⃣ Coffee and Tea have effects on nutrient absorption! 🤓💡

Why It Happens:
Both coffee and tea contain caffeine and other compounds like tannins. These can:
🔗 Bind to certain minerals (like iron and calcium), preventing your body from using them.
💧 Act as diuretics, leading to increased excretion of water-soluble vitamins (like B-vitamins and vitamin C).

Issues with Coffee:
☕️ Increased calcium excretion with each cup.
🚫 Potential depletion of B-vitamins due to diuretic effect.
🧲 Magnesium absorption may be hindered.

Issues with Tea:
🍵 Iron absorption is notably affected, especially with green tea.
🔒 May impact calcium utilization.
🌀 Some teas can lower the concentration of certain vitamins.

How to Avoid This:
⏰ Enjoy your coffee or tea a few hours before or after your meals to prevent interference with nutrient absorption.
🍊 Consider adding a vitamin C source to your meals to enhance iron absorption.
🥤 Stay hydrated to counteract the diuretic effects.
🍵 Moderation is key, and in some cases, reducing or even stopping the consumption of coffee or tea may be beneficial.

Remember, balance is key! Adjusting when you indulge just slightly can lead to health rewards. 🌞🌿

Lemon Water with Sea Salt

Benefits:
💧 Hydration
🌿 Natural Detox, Digestive Boost, Balanced pH
🫃🏼 Assist in Weight Loss

Why You Should Start Your Day with Filtered Water, Lemon, and a pinch of Sea Salt - A Morning Game-Changer!

Personally, I have this 30 minutes before eating, and as I do intermittent fasting, this could be anytime between 9 AM and 2 PM, depending on when I plan to eat.

Here's why you might want to consider this simple yet powerful morning ritual:
1️⃣ Hydration: After a night's rest, our bodies need hydration. This combo does more than just quench thirst; it helps your body absorb water more effectively.

2️⃣ Natural Detox: Lemon and sea salt work together to detoxify your body by flushing out toxins, giving you a clean start to your day.

3️⃣ Digestive Boost: This morning mix aids digestion, stimulating your gut to be ready for the day's meals.

4️⃣ Vitamin C Surge: Lemons are packed with Vitamin C, great for your immune system and skin health.

5️⃣ Balanced pH: The alkalizing effect of lemon and sea salt helps balance your body's pH levels, promoting overall well-being.

6️⃣ Metabolism Kickstart: Jumpstart your metabolism with this simple drink - a great way to assist in Weight Loss.

Tips for the Best Experience:
💠 Use warm water to increase absorption and ease on your digestive system.
💠 Go for fresh, organic lemons for maximum benefits.
💠 A pinch of high-quality sea salt is all you need – it's rich in minerals.

Give it a try and feel the difference in your energy and health!

Caffine

Drinks/Foood with Caffine:
☕ Coffee
🍵 Tea
🍫 Chocolate
🥤 Cola & Energy Drinks
🏷️ Check Labels!

Details:
Caffeine is a stimulant and can keep you awake. It's advisable to avoid consuming caffeine (found in coffee, tea, chocolate and cola) for at least 4-6 hours before going to bed.

Food & Snacks

Large Meals and Heavy Snacks: Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Try to avoid significant food intake 2-3 hours before bedtime.

Latest: Try to avoid eating dinner after 8 p.m.

Study:
A study conducted on 103,389 participants and published in Nature Communications found that eating late (🚫 after 9 p.m.) is associated with a 28% increase in the risk of cerebrovascular disease, such as stroke, compared to eating earlier (before 8 p.m.), especially in women.

Exercise (Intense)

While regular exercise is beneficial for sleep, engaging in high-intensity workouts right before bedtime can energize the body, making it harder to wind down. Aim to finish any vigorous exercise at least 2 hours before you plan to go to sleep.

Electronic Devices

The blue light emitted by phones, tablets, TVs, and computers can interfere with your circadian rhythm and melatonin production, making it harder to fall asleep.

Try to stop using these devices 1-2 hours before bedtime.

Work or Stressful Activities

Engaging in work, stressful conversations, and activities can cause the body to produce cortisol, a stress hormone, which can keep you awake.

Try to wind down and avoid stressful activities an hour before bed.

Activities to aid your sleep:
Here are techniques to help relax, clear your mind, and aid sleep:

📖 Reading a physical book or magazine

🧘 Relaxation techniques such as meditation, deep breathing exercises, or gentle yoga.

🎶 Listening to soothing music or ambient sounds.

✏️ Writing in a journal to unload thoughts.

🚿 Warm Bath or Shower: The drop in body temperature after getting out can help signal to your body that it's time for sleep.

🙆‍♂️ Gentle Stretching helps to release physical tension and can make falling asleep easier.

💡 Dim the Lights, reducing exposure to bright lights can help increase melatonin production, making it easier to fall asleep.

🪻 Aromatherapy, using essential oils like lavender can promote relaxation and enhance sleep quality.

* Duration:
While sleep requirements can vary based on individual needs, age, and health, for most adults, 7-9 hours is the golden range (Got kids, check out 'Importance of Sleep for Children'). It’s not just about quantity but quality as well!

8 Hours in Bed ≠ 8 Hours of Sleep Ever wondered why you feel groggy even after spending a solid 8 hours in bed? It’s because of the natural sleep cycle disruptions, periods of wakefulness, and various sleep stages. This means, sometimes, you might need a bit more than 8 hours in bed to get a full 8 hours of restful sleep.

For me, investing in a Smart Watch to monitor my sleep has been a game-changer. It’s worth the investment in your Health! ⌚💤🌙

Benefits of Consistent 7-9 Hours Sleep & Syncing with Our Circadian Rhythm:

🧠 Enhances cognitive function & creativity.
💪 Boosts immune system.
🌟 Reduces risks of chronic diseases.
🔄 Aids in muscle repair and growth.
💡 Improves mood & reduces stress.
🎯 Enhances concentration & productivity.
❤️ Lowers risk of heart disease.
🌿 Supports a well-functioning metabolism.

Remember, syncing with our natural circadian rhythm, or our internal body clock, aids in achieving quality sleep. It’s not just about the hours we lay down but ensuring those hours align with when our bodies are naturally ready to rest and rejuvenate.

Prioritize your sleep! Your body, mind, and overall well-being will thank you. 😴✨

Read more on the Circadian Rhythm here.

Body Clock "Circadian Rhythm":
Did you know that your body has its own internal clock known as the circadian rhythm? This natural process helps regulate your sleep-wake cycle, telling you when it's time to sleep, wake, and eat over a 24-hour period. 🌗

Here’s what you can do to keep your circadian rhythm in check:

🛌⏰ Sleep at the Same Time Each Night:
Consistency is key! Going to bed and waking up at the same time each day helps regulate your body's clock.

☀️🌙 Embrace Natural Light:
Get sunlight during the day, and reduce blue light exposure from screens at night. This helps maintain a healthy sleep cycle.

🍽️🕖 Mind Your Meal Times:
Eating at regular intervals supports your body's natural rhythm. This doesn’t mean eating constantly but rather having meals at consistent times each day, like lunch at 12 noon and dinner at 6 PM. Aim to maintain this schedule daily. Also, avoid heavy meals close to bedtime.

Benefits of a balanced Circadian Rhythm include:
💤 Improved sleep quality and quantity
🧠 Enhanced mental alertness and cognitive function
😊 Better mood regulation and reduced stress levels
🏃‍♂️ Overall health and well-being boost

Let’s make our health a priority by syncing with our natural Circadian Rhythm!