Mind Body Northwest

10/13/2023

Maintaining a healthy liver is crucial for overall well-being as the liver plays a central role in detoxifying the body and performing various metabolic functions. Here are five tips to help you keep your liver healthy:

𝐄𝐚𝐭 𝐚 𝐁𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐃𝐢𝐞𝐭
* Consume a variety of fruits, vegetables, and whole grains.
Include lean proteins like poultry, fish, and beans.

* Limit processed foods, sugary beverages, and high-fat, fried foods.

* Avoid excessive alcohol consumption, which can harm the liver.

𝐒𝐭𝐚𝐲 𝐇𝐲𝐝𝐫𝐚𝐭𝐞𝐝:

*Drink an adequate amount of water to help your liver function optimally.

*Proper hydration supports the liver's ability to flush toxins from the body.

𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐰𝐞𝐢𝐠𝐡𝐭:

* Excess body weight, especially abdominal obesity, can increase the risk of non-alcoholic fatty liver disease (NAFLD).

* Aim for a healthy weight through a combination of a balanced diet and regular physical activity.

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐫𝐞𝐠𝐮𝐥𝐚𝐫𝐥𝐲:

* Physical activity can help reduce the risk of NAFLD and improve overall liver function.

*Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week.

𝐋𝐢𝐦𝐢𝐭 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐚𝐧𝐝 𝐛𝐞 𝐜𝐚𝐮𝐭𝐢𝐨𝐮𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬:

* If you choose to drink alcohol, do so in moderation. For many people, this means up to one drink per day for women and up to two drinks per day for men. Science is changing constantly on this, will keep you up as it does.

* Be mindful of over-the-counter and prescription medications, as some can be hard on the liver. Consult your healthcare provider about the potential liver effects of any medications you're taking.

Your liver is your friend, be sure to take care of it daily.

06/21/2023

Shout out to my newest followers! Excited to have you part of the Mind Body NW Family!!

Dave King, Mellissa Chulu, Louella Henneman, Richard Dzurik, Lisa McNabb, Denyse Henderson, Anthony Dowell, Jade Whitehouse, Kathy Freeman Weekes, Juanita Mason, Timmy Ky, Ronnie Bell, Tim Hutchinson, Rhonda Sonafrank, Bobbie Herrington, Kathy Devlin, Karen Smith, Zelma Quinones, Diana Vanvleet, Leslie Neas, Barbara Ogle, Raquel Mccaffrey, Franz Gordon, Yvonne Brewster, Mary Evans, Wanda Kelly, Malinda Curtis, Pauline Whittington, Barbara Hopkins, Nita Patterson, Nathan Caudill, Nancy Wilson, Mia Coulter, Kathy Bishop, JoAnne Enos, Lori Spaeth, Som Rai, Brittany Summer, John Beavers, Brittany Asbridge, John Starling, John Goodman, Monica Deutsch

06/20/2023

𝟓 𝐇𝐞𝐚𝐥𝐭𝐡 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐂𝐨𝐜𝐨𝐧𝐮𝐭 𝐎𝐢𝐥.

Coconut oil is a versatile oil derived from the meat of coconuts. It is known for its unique composition of fatty acids and has been associated with various health benefits. Here are five potential health benefits of coconut oil:

𝐇𝐞𝐚𝐫𝐭 𝐇𝐞𝐚𝐥𝐭𝐡 𝐒𝐮𝐩𝐩𝐨𝐫𝐭: Coconut oil contains a high proportion of medium-chain triglycerides (MCTs), which are believed to have a positive impact on heart health. MCTs may help increase levels of HDL (good) cholesterol and improve the ratio of HDL to LDL (bad) cholesterol, promoting a healthier lipid profile.

𝐒𝐤𝐢𝐧 𝐚𝐧𝐝 𝐇𝐚𝐢𝐫 𝐂𝐚𝐫𝐞: Coconut oil is widely used in skincare and haircare products due to its moisturizing and nourishing properties. When applied topically, it can help hydrate the skin, reduce dryness, and protect against damage caused by environmental factors. It may also promote hair health by reducing protein loss and improving shine and luster.

𝐀𝐧𝐭𝐢-𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐨𝐫𝐲 𝐞𝐟𝐟𝐞𝐜𝐭𝐬: Certain components of coconut oil, such as lauric acid and capric acid, possess anti-inflammatory properties. Consuming coconut oil or using it topically may help reduce inflammation in the body, potentially benefiting conditions like arthritis, skin disorders, and digestive issues.

𝐎𝐫𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐒𝐮𝐩𝐩𝐨𝐫𝐭: Oil pulling, a traditional practice of swishing oil in the mouth, is commonly done with coconut oil. This technique is believed to promote oral hygiene by reducing harmful bacteria, plaque formation, and bad breath. Coconut oil also has antimicrobial properties that may help combat oral infections.

𝐖𝐞𝐢𝐠𝐡𝐭 𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭 𝐚𝐢𝐝: MCTs found in coconut oil have been linked to potential weight management benefits. They are easily digested and rapidly metabolized, providing a quick source of energy. Some studies suggest that MCTs can increase calorie expenditure, potentially aiding in weight loss and weight maintenance efforts.

While coconut oil has shown promise in these areas, it's important to note that research is ongoing, and individual results may vary. As with any dietary or skincare changes, it's advisable to consult with a healthcare professional or dermatologist for personalized advice, especially if you have any underlying health conditions.

06/19/2023

𝟖 𝐏𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐀𝐬𝐡𝐰𝐚𝐠𝐚𝐧𝐝𝐡𝐚

Ashwagandha, also known as Withania somnifera, is an herb widely used in traditional Ayurvedic medicine. It has been praised for its potential health benefits and has gained popularity as an adaptogen. Here are some of the benefits associated with ashwagandha:

𝐒𝐭𝐫𝐞𝐬𝐬 𝐫𝐞𝐝𝐮𝐜𝐭𝐢𝐨𝐧: Ashwagandha is known for its adaptogenic properties, which means it helps the body cope with stress. It has been shown to reduce levels of the stress hormone cortisol, thereby promoting relaxation and improving overall well-being.

𝐀𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐧𝐝 𝐝𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭: Research suggests that ashwagandha may have an anxiolytic (anti-anxiety) and antidepressant effect. It may help reduce symptoms of anxiety and depression by modulating neurotransmitters like serotonin, GABA, and dopamine.

𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐂𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐅𝐮𝐧𝐜𝐭𝐢𝐨𝐧: Ashwagandha has been found to enhance cognitive function and memory. It may improve attention, information processing speed, and overall cognitive performance.

𝐁𝐨𝐨𝐬𝐭𝐞𝐝 𝐈𝐦𝐦𝐮𝐧𝐞 𝐒𝐲𝐬𝐭𝐞𝐦: Ashwagandha has immunomodulatory properties, meaning it can help regulate and strengthen the immune system. It may increase the production of immune cells, such as white blood cells, and enhance their activity.

𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐄𝐧𝐞𝐫𝐠𝐲 𝐚𝐧𝐝 𝐒𝐭𝐚𝐦𝐢𝐧𝐚: Ashwagandha is believed to increase energy levels and improve physical stamina. It may enhance athletic performance and reduce exercise-induced muscle damage and fatigue.

𝐀𝐧𝐭𝐢-𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐨𝐫𝐲 𝐞𝐟𝐟𝐞𝐜𝐭𝐬: Ashwagandha contains compounds with anti-inflammatory properties, such as withanolides. These compounds may help reduce inflammation in the body and alleviate symptoms of conditions associated with chronic inflammation.

𝐇𝐨𝐫𝐦𝐨𝐧𝐚𝐥 𝐁𝐚𝐥𝐚𝐧𝐜𝐞e: Ashwagandha has been used traditionally to support hormonal balance, particularly in women. It may help regulate cortisol levels, support thyroid function, and balance reproductive hormones.

𝐒𝐞𝐱𝐮𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐒𝐮𝐩𝐩𝐨𝐫𝐭: Ashwagandha has been traditionally used as an aphrodisiac and to support sexual health. It may improve libido, enhance fertility, and alleviate sexual dysfunction.

It's important to note that while ashwagandha has shown promising results in various studies, more research is needed to further understand its mechanisms of action and establish its effectiveness for specific conditions. If you're considering using ashwagandha for its potential benefits, it's advisable to consult with a healthcare professional for personalized advice.

Welcome to Mind Body NW, our team is committed to a 360 degree approach to wellness

06/17/2023

𝟒 𝐀𝐦𝐚𝐳𝐢𝐧𝐠 𝐓𝐡𝐢𝐧𝐠𝐬 𝐓𝐡𝐚𝐭 𝐇𝐚𝐩𝐩𝐞𝐧 𝐖𝐡𝐞𝐧 𝐘𝐨𝐮 𝐒𝐭𝐚𝐫𝐭 𝐓𝐚𝐤𝐢𝐧𝐠 𝐏𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜𝐬.

When starting to take probiotics, which are beneficial bacteria that promote a healthy gut microbiome, several positive things can happen in to the body. Here are four amazing things that can occur by incorporating probiotics into a health routine:

𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐃𝐢𝐠𝐞𝐬𝐭𝐢𝐯𝐞 𝐇𝐞𝐚𝐥𝐭𝐡: Probiotics can help restore the natural balance of bacteria in the gut, which is essential for proper digestion. They can aid in breaking down food, absorbing nutrients, and preventing digestive issues such as diarrhea, constipation, and bloating. Probiotics have been particularly effective in addressing antibiotic-associated diarrhea and irritable bowel syndrome (IBS) symptoms.

𝐄𝐧𝐡𝐚𝐧𝐜𝐞𝐝 𝐈𝐦𝐦𝐮𝐧𝐞 𝐅𝐮𝐧𝐜𝐭𝐢𝐨𝐧: The gut plays a significant role in supporting the immune system, and probiotics can positively impact immune function. They stimulate the production of immune cells and help regulate inflammation in the gut. By maintaining a healthy balance of gut bacteria, probiotics can support the body's defense against infections and promote overall immune health.

𝐌𝐞𝐧𝐭𝐚𝐥 𝐖𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠: The gut and the brain are interconnected through the gut-brain axis, and emerging research suggests that probiotics can influence mental health and well-being. Probiotics may help reduce symptoms of anxiety, depression, and stress by modulating brain chemistry and signaling pathways. While more research is needed, the gut microbiome appears to play a role in mental health, and probiotics may offer potential benefits in this regard.

𝐄𝐧𝐡𝐚𝐧𝐜𝐞𝐝 𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐀𝐛𝐬𝐨𝐫𝐩𝐭𝐢𝐨𝐧: Probiotics can improve nutrient absorption by breaking down certain foods that the body might have difficulty digesting. They can produce enzymes that aid in the digestion of lactose, fiber, and other complex carbohydrates, making it easier for the body to absorb essential nutrients. By optimizing nutrient absorption, probiotics can support overall health and vitality.

It's important to note that the effects of probiotics can vary from person to person, and not all probiotic strains have the same benefits. It's advisable to consult with a healthcare professional to determine the most suitable probiotic strain, dosage, and duration of use based on your specific health needs.

Welcome to Mind Body NW, our team is committed to a 360 degree approach to wellness

06/16/2023

Lemon water is often touted for its potential health benefits. Here are some of the potential health benefits associated with consuming lemon water:

Hydration: Drinking lemon water can help you stay hydrated, as it adds flavor to plain water, making it more enjoyable to drink.

Vitamin C: Lemons are rich in vitamin C, an antioxidant that helps support the immune system, aids in collagen synthesis, and acts as a powerful antioxidant to protect cells from damage.

Digestion: Lemon water has been suggested to have digestive benefits. The acidity of lemons may help stimulate the production of stomach acid, which aids in the digestion of food. It may also have a mild laxative effect and help relieve constipation.

Weight management: Some people believe that lemon water can assist in weight loss. While there is no direct evidence to support this claim, staying hydrated with low-calorie beverages like lemon water may help with weight management by reducing calorie intake from sugary drinks.

Skin health: The vitamin C in lemons plays a role in collagen synthesis, which is important for maintaining healthy skin. Additionally, the antioxidants in lemon water may help protect the skin from damage caused by free radicals.

Kidney stone prevention: Lemon water, particularly when consumed regularly, may help reduce the risk of kidney stone formation. The citric acid in lemons can increase urine volume and raise the pH level, making it less likely for certain types of kidney stones to form.

Fresh breath: Lemon water's citrusy flavor can help freshen breath. It may also stimulate saliva production, which can reduce dry mouth and prevent bacteria growth in the mouth.

Enjoy!

06/15/2023

𝟓 𝐖𝐚𝐲𝐬 𝐓𝐨 𝐇𝐞𝐥𝐩 𝐘𝐨𝐮 𝐖𝐚𝐤𝐞 𝐔𝐩 𝐈𝐧 𝐓𝐡𝐞 𝐌𝐨𝐫𝐧𝐢𝐧𝐠.

Together our Circadian rhythm and our biological clock work together although not exclusive to echother, to tell us when we are tired, when we should wake up and how much rest our body needs to function optimally. There is also the point if we are a night owl or early bird, this chronotype is our body's natural position to be awake and asleep at certain times in the day. Someone struggling to wake up in the morning, is most likely working against their circadian rhythm, biological clock and their chronotype, for example if a night owl is trying to wake up at 5am, when their melatonin (sleep hormone) won't worn off until 8am, it will be an uphill battle.

The ideal structure is to schedule your bedtime and awake time to match your circadian rhythm and chronotype and keep regulated to achieve optimal sleep. When all doesn't work, let's look at some tips to help us wake up:

𝟏. 𝐇𝐲𝐝𝐫𝐚𝐭𝐞, 𝐇𝐲𝐝𝐫𝐚𝐭𝐞, 𝐇𝐲𝐝𝐫𝐚𝐭𝐞! Hours of sleep leave us at a level of dehydration, it's important to wake up and have water first thing, keep a water bottle next to your bed, it works.

𝟐. 𝐓𝐚𝐤𝐞 𝐀 𝐂𝐨𝐥𝐝 𝐒𝐡𝐨𝐰𝐞𝐫. The old tale is to splash your face with cold water, but immersing your entire body in cold water is way more effective, a cold shower or if you are lucky to have a cold plunge will change your morning.

𝟑. 𝐒𝐭𝐨𝐩 𝐏𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐒𝐧𝐨𝐨𝐳𝐞. It's simple keep the alarm clock far away from the bed and don't press snooze.

𝟒. 𝐆𝐞𝐭 𝐎𝐮𝐭𝐬𝐢𝐝𝐞 𝐀𝐒𝐀𝐏. Studies show getting outside within 20 min of waking up and getting 15 minutes of sun or light is a great way to wake up and stay awake.

𝟓. 𝐆𝐞𝐭 𝐀 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐈𝐧. The endorphins from working out get alert and ready for the day, find exercises you enjoy and look forward to do first thing in the morning.

The secret to waking up and staying awake is to understand your chronotype and your circadian rhythm is to create a sleep schedule that works for your body and then fall into a regular routine.

Welcome to Mind Body NW, our team is committed to a 360 degree approach to wellness

06/14/2023

9 Ways to Boost Your Energy! Check them out.

04/13/2023

𝐇𝐨𝐰 𝐅𝐢𝐛𝐞𝐫 𝐇𝐞𝐥𝐩𝐬 𝐖𝐢𝐭𝐡 𝐂𝐚𝐫𝐝𝐢𝐨𝐯𝐚𝐬𝐜𝐮𝐥𝐚𝐫 𝐃𝐢𝐬𝐞𝐚𝐬𝐞.

Cardiovascular disease accounts for 33% of all deaths in the US, with this number the importance is obvious that it is something that needs to be immediately addressed. The great news is diet has been shown multiple times over to protect the body against heart disease and one thing stands above the rest in prevention - Fiber.

According to a study in the BMJ, high fiber consumers have a 20% lower risk of developing CVD compared to low fiber consumers. More detail shows a risk of 9% reduction in CVD and CHD per 7 grams of fiber consumed was shown. Since women need a minimum of 25% grams of fiber per day and men need 38 grams, this means that by getting the recommended amount of fiber, women can reduce their risk of CVD and CHD by 32% and men by 49%.

95% of Americans are not getting an adequate amount of fiber. How can to get more fiber?

*Food: High fiber foods like whole grains, legumes, nuts, seed and many fruits and vegetables.
*Supplements: There are many high potency fibers supplements you can add to smoothies, coffee, etc.

Upping fiber intake can help reduce the risk of both CVD and CHD, it is a simple action that produces big results.

Here is to a Healthy Life.

04/11/2023

𝟕 𝐊𝐞𝐲𝐬 𝐓𝐨 𝐁𝐨𝐮𝐧𝐝𝐥𝐞𝐬𝐬 𝐄𝐧𝐞𝐫𝐠𝐲

The goals is to be in a BioEnergetic state of being, what if "Chronically healthy" was the normal, well its possible and may not be as hard as once imagined.

A BioEnergetic state or a "Boundless state," means the cells are working in rhythm to grow, heal and thrive. Hormones increase, improved immunity, mitochondria become more efficient, what does this all mean? The result is a heightened sense of joy and happiness, increased libido, the body is more equipped to fight of disease and pathogens, lower internal inflammation, energy levels increase and the processes needed for living cells to maintain life are streamlined and when cells have more energy the body has more energy. Vitality, optimal performance and longevity are now real.

Well to get here, it's simpler than it seems. The key components are Nutrition, Sleep, Movement, Stress Reduction, Relationships and Purpose. The focus needs to be on the individual components and once one component improves it elevates the other 6 and as each component elevates the mass of all 7 create the "Boundless energy state." Take this example, if an exercise program is started, this gives the body more energy, which in turn reduces the stress levels, lower stress levels improve digestion, inflammation levels, hormone regulation and more.

So where to start? Get better sleep, eat more vegetables, do some daily physical activity, indulge in stress reduction practices, think positive. These are the components that have black and white plans to achieve, the two most missed are community and purpose, taking time to find strength in these two components can be so impactful and quickly life changing. Find a tribe and find meaning in doing, it will help create a synergy on earth and will be a foundation for a Boundless life.

All contribute to all, take time to be in each component, find the state in each, work to elevate each to be Boundless.

03/31/2023

Happy Friday! Natural health is a journey with a depth of benefits, I appreciate everyone who has come on this journey.