Lucia Health

10/28/2025

☀️🕰️Changing light and time.
Feeling a little off, unwell, or sad?
It is almost time to change the clocks to adjust to the changing light. This may be a reason for how you have been feeling physically and emotionally.
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Your body clock relies on light signals from the sun to your eyes. When the first light of day you see is artificial (phone, LED’s, etc.), it can off set your body clock. In addition when the days get shorter and nights get longer, it can make you feel more tired and trouble falling asleep. Appetite and mental focus can shift too.
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Sunlight also helps regulate serotonin (neurotransmitter that helps with mood and well-being, 80% is made in your gut) and melatonin (sleep hormone).
Less light = less serotonin, altered melatonin production = feel sad, sluggish, or irritable (fall/winter)
More light = more serotonin = boosted mood and energy (summer)
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HOW TO HELP:
🌅Get morning sunlight exposure for 15-30 minutes even if it is cloudy.
🌞Get outside as much as possible daily. Starting goal: Try to get 3 outdoor walks/week.
💤Keep a consistent sleep schedule. (Record marathon World Series games.)
🥾Move your body daily, especially outdoors. A 20 minute walk outside in sunlight can help improve how you feel.
🔅Keep evening lights and devices dim after dark. Block blue light at night and especially before bedtime.
👯‍♂️When it’s dark, humans tend to isolate, so make a point of making a social activity once/week.
❤️ +☀️ - C

10/13/2025

10/09/2025

More low hanging veggies 🥦 ….(see last post)
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Digestion benefits from regular, natural movement like walking. Meaning walking at any time of day, multiple times, not just post meals (in case you got that idea from the last post), is great for digestion.
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Your diet may be impeccable but digestion may not move along because your mechanical environment (ie. sitting) is not allowing adequate movement. Moving your body is as important as diet.
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Sitting for long periods of time can:
🪗Compress abdominal organs
🐌Slow digestion
⛽️Contribute to gas, bloat, constipation

WHEREAS:

Walking stimulates the digestive system, specifically:
💪🏽Increases peristalsis (muscle contractions of the digestive tract, which helps to move waste along)
🤲🏼Massages/mobilizes organs
💧🩸Keeps blood flow and lymphatic flow going, which helps gut motility
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So, don’t just walk after meals! Break up sedentary time with walking or movement breaks, not just one workout session in the day. Your one hour in the gym can’t counter 8 hours of sitting. Frequent, smaller walks to break up your sitting is better than 1 big walk as it helps maintain consistent internal flow.
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Walk for better digestion - Great for fitness, and great for cellular health! Digestion is part of the whole body movement system!

Be well!! ❤️ + ☀️- C

10/02/2025

How to settle the gut without diet changes or supplements:

💧Hydration - Humans need proper hydration (quality water + electrolytes/minerals). Everything feels better when we are hydrated.

🌎Grounding - This helps support anti-inflammation and charges your body battery. Touch the earth daily with your bare foot/hand! (Any time is better than no time at all.)

⏰Set your body clock - Signalling from the sun drives circadian rhythm and bodily processes. If you get out of whack when traveling in different time zones, you know the importance of circadian rhythm. Get outside every morning and throughout the day to sync up!

💤Sleep - Just like babies, we all need adequate sleep to function well.

🍽️Fast - Bowel rest for a few hours or more (up to 24, 48, 72 hours *seek professional guidance) helps to relieve and reset gut tissues.

🧘🏽‍♂️Meditation - This helps to slow down the busy mind, focus on the positive, and calm the body.

🤸🏽‍♂️Gentle movement - Walking (think stroll not powerwalk), gentle yoga, and other full body mobility practices keep the body and lymph moving at a tolerable level.

🤲🏼 Bodywork - Hands of professionals have powerful healing. Getting bodywork from a practitioner who does one of the following may help!
Bowenwork
Visceral manipulation
Lymphatic work/massage

⚠️ Avoid toxins - The body is already struggling and layering on the toxins with fake fragrances, “forever chemicals” and harsh chemicals in beauty and household supplies, and drinking alcohol is one more hurdle for the body to overcome.

Did I miss anything??🧐
Oh yes - slow down to Grandma’s pace! She would appreciate that.
Be well!! ❤️ + ☀️- C

09/29/2025

Top Go-To to Help GI Issues

Energy conservation !!

💤Prioritize sleep. There are many restoring processes that happen at this time. Limiting it during a time of need makes the path forward harder.

🏃🏻‍♀️Easy/easier exercise/movement. No need to get your PR on the Peloton at this time. Save your output of energy for healing.

🐀Get out of the rat race. Stress takes a toll on the GI. Ramp up your parasympathetic state by slowing down the pace.

🌀Bowel rest. Consuming big meals, hard to digest foods/food sensitivities, and frequent meals/snacks makes the GI work harder. Allowing more time between food consumption allows the bowels to reset and rest.

Be well!! ❤️ + ☀️- C

08/28/2025

Nervous system reset.
Spending time in nature is a way to help calm the nervous system. (Assuming there is no bear, big spider, snake or other scary things.)
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If you need a break from it all or to increase your calm, enjoy the video.

Can you hear:
🕊️the birds?
💧Water rushing down the hill?

Let me know if anything shifted for you after viewing.
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Be well!
❤️+ ☀️ C

08/21/2025

Transformation Thursday! Enjoy!