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NOTE: This article first appeared in the May 2016 issue of Sound Outlook, an in-house publication produced by Marlene’s Market & Deli of the Seattle, Washington area. This article was a prelude to a class she led for Marlene’s on May 12, 2016. That class session covered a much broader spectrum of women’s health issues. Click the photograph above to view the original article on Marlene’s page.
Staying your healthiest can be a real trick, especially through cold and flu season. Enjoy these five tips to stay your healthiest year-round.
1. Fulfilling intimate encounters
We all know the benefit of exercise, but did you know that having good sex can produce the same, or even better results? Good sex— experiences after which you feel refreshed, energized, and relaxed–releases endorphins and reduces stress. It may also lower the risk of chronic health concerns. If anything is preventing you from having fulfilling sex, such as personal dryness or pain, discuss these issues with your health practitioner. Supplements that support women’s hormonal balance may also help. Look for products that contain herbs like black cohosh and chaste tree berry (vitex), and at least 100 mg vitamin B6.
2. Get more B-vitamins
B vitamins help build and sustain cellular energy throughout the day, positively impacting your mood, and supporting a healthy circulatory system and healthy homocysteine levels. If you suffer from premenstrual system (PMS,) be sure your multivitamin provides at least 100 mg of vitamin B6. At this level studies have shown a reduction in overall PMS discomfort, with the best results seen after three consecutive months of daily supplementation. If you don’t suffer from PMS, none to worry – you’ll just feel a little more energy and enjoy a better mood! (source: Brush MG et al. Brit J Clin Pract 1988;l42(11):448-4562.)
3. Practice mindful eating
It’s time to shift our relationship with food. “Dieting” produces short-term results, not the long-term benefits we desire. When we eat mindfully we focus on each bite and the nutrition it provides. We chew more, savoring the flavors of our food. By also focusing on eating nutrient dense, savory foods, and dark, colorful fruits and vegetables we involve all of our senses in the eating experience and we get more nutrition from our food. Mindful eating also means we stop “eating-on-the-go” or in front of the TV. We instead focus our energy on enjoying the food we eat.
4. Try “flow” meditation
Many of us would like to meditate, but have a hard time clearing our minds to achieve meditative bliss. Mihaly Csikszentmihalyi discovered that people find genuine satisfaction during a state of consciousness he calls “Flow.” Flow is a meditative state achieved while expertly performing repetitive motions, like washing dishes, washing a car, coloring, making mandalas, or even going for a long run. Achieving that meditative state brings satisfaction, and ultimately happiness to each person, and helps you stay healthier too! (I recommend Flow, The Psychology of Optimal Experience by Mihaly Csikszentmihalyi, PhD)
5. Don’t forget to supplement DAILY
Today, even the healthiest diet needs help. Through over-farming, our foods contain a fraction of the nutrition they boasted a few decades ago. Safeguarding your health is easy with a few daily supplements.
First, take a high-potency multivitamin as your first line of defense. Multivitamins are designed to fill nutritional gaps so you get the core nutrition you need to stay healthy and strong. Look for a multivitamin that provides plenty of vitamins A (5,000 IU retinol), and D (1,000 – 4,000 IU cholecalciferol), and that includes a comprehensive B-Complex. This way you can enjoy the mood-lifting, energy-supporting benefits of a well formulated multivitamin – and a difference you can actually feel! If you suffer from PMS remember to look for one that contains at least 100 mg of vitamin B6. My personal favorites: SimplyOne Women by SuperNutrition (one-per-day) or Women’s Blend by SuperNutrition (6-per-day, includes multi-mineral bone-builder with 180 mcg vitamin K2 for heart and bone health and a complete antioxidant defense complex).
Second, take an omega supplement that provides at least 500 mg of combined EPA and DHA per serving to support your mood, attention span, hormonal health, and even fertility. If you suffer from acne breakouts or PMS consider an omega supplement that also contains GLA from either primrose or borage oil. My personal favorites: Ultimate Omega by Nordic Naturals (EPA + DHA), or Complete Omega by Nordic Naturals (EPA + DHA + GLA).
Third, ensure you’re getting digestive support, maximizing the benefit of your food and supplementation regime. Finding a good enzyme and shelf-stable probiotic combination is a great way to start. Enzymedica produces a wide variety of enzyme/probiotic combinations for the discerning consumer. Pick your favorite and
take it every day!
About Corinna Bellizzi
Born at home in Ashland, Oregon, Corinna Bellizzi was raised on a communal organic farm where eating a healthy, nutrition-rich and varied diet was the familial norm. After college, she began working in the natural products industry, formulating and selling dietary supplements, protein blends and beverages. She spent nearly a decade as National Sales Manager for Nordic Naturals, becoming an expert in omega-3s and essential fatty acids along the way. Today she remains a health enthusiast and truth seeker on a quest to share her knowledge and experience with those around her.
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