People of all ages come to me asking why their memory is “not what it once was” or why they “feel foggy” most days. Rarely is there something found through investigations using labs and scans. Usually a lifestyle assessment will uncover the reasons they are not as sharp as they potentially could be and feel sluggish. I believe food and exercise is the ultimate medicine, the key to thriving. A healthy lifestyle leads to both physical and mental well being. If you want to feel great, treat your body well. It is not rocket science but people often find it difficult to prioritize themselves in this kind of way.
I do understand. There are so many competing interests for your time. You’re busy, you grab this meal on the go, you sacrifice sleep, you skip daily exercise and movement and before long you likely feel awful and wonder why? I ask you though, if not now, when? You are worth the effort it takes to keep yourself feeling good now and in the years to come. You’ll be better for your friends, your family, your workplace and most importantly – yourself. Think about this. Find your worth. Carve out the time now!
As a place to start, I recommend 30-60 minutes of movement a day, clean eating 80 plus percent of the time (yes there’s room for a glass of wine or a dessert) and adequate hydration. Move towards this in small steps and I guarantee you will feel better. For those of you already here and wanting more- awesome work! I challenge you to think about what you can add to grow towards even greater health? Perhaps modifying your diet in terms of food quality, variety or portions. Perhaps increasing exercise or reducing alcohol intake further.
When I probe people in a consultation setting, individuals almost always have the answers of what would be required to improve their health. I guide a little, keep them accountable and make the next step seem attainable and important. Oftentimes, I am simply a motivator to my patients. Now is a time for you to reflect on what this next year has in store health wise. Write it down. Tell those close to you. Get them on board to make changes as well. Email me your goals (michelle@crossfitdefy.com) if you require another level of accountability. I would be honored to follow up with you and check-in.
A healthy mind leads to a focused mind and a focused mind makes and reaches goals. Try to incorporate these 5 tips into your regime and realize short and long term gains in terms of mood, memory, energy, focus and clarity.
- Selenium: involved in the diverse functions of the brain including motor performance, coordination, memory and cognition. The best source of selenium is from a Brazil nut. Eat a Brazil nut a day and your brain will thank you.
- Omega 3s: help to lower the risk of heart disease, depression, dementia, and arthritis. In a typical Western diet we get far more Omega 6s than 3s ( often a 10:1 ratio). More ideal would be a 2:1 ratio. Weekly consumption of fatty fish, like salmon and rainbow trout, would help boost omega 3s. You could also ramp up omega 3s in your diet by adding a daily tablespoon of ground flax seeds, chia seeds, or hemp hearts to your salads or stir-frys or oatmeal, for example. Or just mix in with a ¼ cup of liquid, like almond milk, yogurt or water and bottoms up!
- Tyrosine: an amino acid that is a building block for dopamine, epinephrine, norepinephrine, and thyroid hormones. In a nutshell, it helps to increase feel good hormones, sustain cognitive function and stimulate metabolism. Foods rich in tyrosine are chicken, turkey, fish, milk, yogurt, cottage cheese, peanuts, almonds, pumpkin seeds, sesame seeds, lima beans, avocados, and bananas. Try incorporating 4 tyrosine rich foods into your diet daily.
- Tryptophan: Found in chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, turkey, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts. Why do we care? Tryptophan is an amino acid that helps to produce serotonin. The feel good agent in your body that regulates mood, energy, promotes good sleep and longevity. Make sure tryptophan shows up daily in your diet.
- Vitamin D: Humans in North America usually have a vitamin D insufficiency. In the body, vitamin D assists with many essential functions, including energy levels and the promotion of brain health. For vitamin D, I would recommend a supplement as food rarely has enough and we can’t consistently depend on sun exposure ( the best D vitamin). Try taking 2000-4000 IU of vitamin D3 a day. Vitamin K is often paired with vitamin D capsules or drops. This ensures proper calcium distribution throughout the body, which is a benefit.
Start this New Year off in a way that leaves you feeling good. You cannot go wrong in prioritizing your own health through exercise and healthy eating. Find time, find a way. It won’t be easy but I guarantee it will be worth it. At the same time, give your brain the fuel it needs to keep it in tip top shape for years to come. Set those goals, focus, keep willpower in check. Go!
Dr. Michelle Lockyer