Your home should be your sanctuary, a place where you can leave the day’s problems and stressors at the door. How does your home make you feel? If it’s anything less than calm, collected and serene, you might have a project on your hands.

Speaking of mental health, we at Proactive Wellness employ an integrative approach to health. This means that mental and physical health are inextricably linked. In other words, what’s good for one is good for the other. Making changes in one area can help or hinder other facets of health.

That’s why we challenge patients to look at all the dimensions of their health and focus on weak areas. Your home’s atmosphere might be one important factor you hadn’t considered in the context of your larger health goals, but it does matter. To create a space that’s good for the body, mood and soul, you might consider gradually implementing the following changes in your home:

Bring the outdoors in. Houseplants, fresh-cut flowers and blooming bulbs, pieces of wood, rocks and other natural elements can help conjure Mother Nature. In addition, you might consider items like small fountains for the same effect.

Paint a room to evoke a mood. Different colors are associated with different moods and feelings. For instance, blue and green are calming and great choices for the bedroom. Warn colors (maroon, coral, burgundy) are heartier, heavier and may suit a family room or reading room.

Behold the power of scent. Whether it’s a diffuser, candle, or even making your own home fragrance on the stove, smell has a powerful effect on mood and wellbeing.

Create a mini sanctuary. A place for spiritual reflection and meditation can help you unplug and deal with the stressors of everyday life. It can be a whole room or even just a corner in your house. What matters is that you have such a space carved out for this purpose. Do your best to keep digital distractions to a minimum.

Prioritize cleaning and tame clutter. There’s something about a clean house that puts you at ease. However, a grimy one can affect your mood and outlook. If you have trouble staying on top of regular cleaning consider hiring a cleaning service. Plus, a low-maintenance abode is great for mental health after a demanding day. Fewer items can mean less frustration. Spend time regularly decluttering and following a more minimalistic philosophy by discarding what no longer serves you and only buying items that you truly need or want.

Focus on what fills your heart with joy. Display handmade or meaningful gifts from loved ones and photos of family and friends. Nothing can lift your mood faster than seeing a photo from that awesome family vacation.

Focus on lighting. During the day, open up the blinds or curtains to let in natural sunlight. In the early morning and evening, use candlelight to set the tone for relaxation.

Make comfort a priority. Throw pillows, soft rugs, and snuggly blankets are tried-and-true ways to bring in softness. And if you want to feel like you’re at the spa, fluffy towels, a plush bathrobe, and some cozy slippers are must-haves. High-quality linens and comfortable furniture are worth the investment since you spend so much time at home.

At the end of the day, you want your home to feel like a respite, not a place you avoid because the vibe is off. By adding some special touches you can curate your own calm in the storm of life. What might you consider changing or improving to make your home a place that serves you?

While most people know that a steady of potato chips and running on four hours of sleep a night consistently are unsustainable habits, many other sneaky bad habits can also creep into our routines and wreck havoc on our bodies.

Some of these habits can be hard to recognize, especially if we seem to do them on autopilot. You may not notice any deleterious effects right away, but over time they can really get in the way of our success. That said, here are a few practices to rethink and replace with healthier ones:

1. Using Self-Criticism

Constantly beating yourself up and putting yourself down only leads to poor self-image and possibly depression. Self-compassion, on the other hand, is correlated with greater psychological health and resilience. It takes work but curating a kinder inner dialogue can pay dividends.

2. Mindlessly Scrolling Through Social Media

It’s called Doom Scrolling for a reason. Studies show that the more time people spend on social media sites, the more feelings of isolation they reported. And social isolation can spell trouble for mental and physical well-being. Too much time spent online can result in fear of missing out (FOMO) and jealousy.

At the same time, some people are afraid to deactivate their accounts because they want to stay in touch with friends, family and colleagues. You can get the same payoff from investing your time and energy in in-person interactions. For example, schedule lunch with a friend, host a party or even volunteer to feed off people’s energies.

3. Watching TV

You probably already know that an hours-long Netflix binge isn’t great for your body, but research shows watching too much TV is also bad for your brain.

A 2016 study published in JAMA Psychiatry found that high television consumption and low physical activity in early adulthood were associated with worsen mental acuity and speed later in life. In other words, our bad habits can catch up with us even years later.

Swapping TV time for physical activity could be key to brain health. So rather than zoning out in front of the TV after work, try to go for a brisk walk or even hit the gym. You’ll feel better and your mind and body will thank you.

4. Eating When You’re Not Hungry

Do you find yourself reaching for a snack or a second portion when you’re not actually hungry? You’re not alone. Emotional eating, nighttime eating, or societal pressure are reasons why you might over-indulge.

Such a habit will catch up with you sooner than later — consuming extra calories may cause you to become overweight. And carrying a few extra pounds increases the risk of a variety of health problems such as type 2 diabetes, certain cancers and even cardiovascular diseases.

To keep your weight in check, it’s important to choose nutrient-dense foods that fill you up, instead of “empty” calories associated with processed foods. It’s also a good idea to really check in with yourself when you’re tempted to eat when you’re not actually hungry.

Just like limiting TV time might be hard at first, it’s not impossible to trade unhealthy habits for ones that serve you and your waistline. For instance, practicing yoga can help you better cope with uncomfortable feelings and be grounding so you’re not reaching for a candy bar every time something upsets you. In the long term reducing caloric intake can mean a longer lifespan and improved quality of life.

5. Sitting Too Much

If you have an office job there’s a good chance you spend a lot of time sitting. They say sitting is the new smoking, so lack of activity will catch up with you sooner than later. Sedentary behaviors have been associated with an increased risk of the same physical health issues associated with overeating.

But there’s more to it than the physical. Spending too much time ideal can spell trouble for your mental health, too. Studies show people who sit too much are at a higher risk of depression.

The good news is that committing to an hour of vigorous activity each day can help offset the negative effects of modern office culture. A standing desk is a great alternative to a traditional workstation. It’s also important to get up for a few minutes every 30 minutes to stretch your legs. And if your boss and team are open-minded, you might even consider walking meetings.

Good health is the sum of our daily habits. If you have concerns about a specific facet of health, we’re here for you. Integrative medicine tries to recognize that each individual is unique and is facing unique circumstances that may be impacting their health and wellness. We believe that promoting the health of the body takes a complete approach to lifestyle, nutrition, addressing physical activity levels and sleep quality, and looking for any allergies or intolerances. If you’re fed up with traditional medicine and want answers (maybe not found online), that’s exactly what we offer. Give us a call at (703) 822-5003 to make an appointment.

Hormones are the chemical messengers of your body. They travel through your bloodstream, instructing different organs and tissues on what to do. From reproduction to metabolism regulation, your hormones control all of your body’s major processes.

Just as a tiny hormonal imbalance can have negative effects, including diabetics, weight gain, infertility, depression and many more. A good parallel is to consider what happens when you add too much salt to your food. You ruin it! Your hormones are like ingredients that need to be properly balanced.

Hormonal injections and supplements are two common ways people combat hormonal imbalances. However, in this post, we take your attention to six ways you can balance your hormones naturally.

1. Get enough sleep

Sleep is arguably the most important factor affecting hormonal balance. Nothing can save you from hormonal imbalance when you don’t get enough restorative sleep – not even nutrition or exercise! Poor sleep has been linked to imbalances in hormones like cortisol, insulin, ghrelin and leptin. A study found that sleeping for four hours per night reduced insulin sensitivity in men by 20%.

Based on a study by the International Journal of Endocrinology, getting improper sleep can result in diabetes, obesity and problems with appetite.

Most adults need 7 to 9 hours of sleep daily, but it’s important to note that quality also matters. Going through the five stages of each sleep cycle is important for the release of growth hormones.

2. Exercise regularly

The right kind and amount of exercise will positively impact your body’s hormones. A major benefit of exercise is its ability to increase insulin sensitivity and decrease insulin levels.

Insulin is an anabolic hormone that allows our body cells to take sugar from the bloodstream and use it as energy. Low levels of insulin result in constant fatigue, anxiety, irritability and pale skin. On the other hand, high insulin levels have been linked to diabetes, heart disease and cancer.

Many types of physical activities, however, have been found to modify hormone levels. Performing aerobics, strength training, walking and other exercises will help lower your risk of many diseases.

3. Manage stress

We live in an insanely fast-paced world, where no one ever seems to take a break. This high level of stress affects two main hormones – cortisol and adrenaline.

Cortisol is the stress hormone that helps us cope with long-term stress. Adrenaline is responsible for our fight-flight mechanism, which helps us to react instinctively to danger. While these hormones fluctuate depending on the current condition, they are supposed to get regulated.

However, in high-stress environments, cortisol levels remain high. This saps an immense amount of energy, which causes you to eat more, putting you at the risk of obesity. If your adrenaline levels remain elevated, it can result in high blood pressure and anxiety. That’s why you need to effectively manage your stress level.

4. Avoid sugar and refined carbs

Sugar and refined carbs have been found to play a role in issues such as insulin resistance and metabolic disease. Fructose, in particular, increases insulin levels, especially in overweight people with prediabetes or diabetes. Common sources of fructose include honey, maple syrup, high-fructose corn syrup and refined table sugar. A diet high in refined carbs like pretzels and white bread may promote insulin resistance.

That’s why it’s advisable to eliminate sugar from your diet. In particular, stay away from sugary beverages. Eating a low- or moderate- carb diet instead of refined carb may help overweight people reduce their insulin levels.

5. Consume healthy fats

While fat is important for the proper functioning of the body, unhealthy fats like trans fats have been found to cause insulin resistance and increase belly fat storage. That’s why it’s good to take only high-quality natural fats.

Coconut oil, pure MCT oil and palm oil contain medium-chain triglycerides, which help to provide the liver with energy. MCTs are also known to reduce insulin resistance.

Dairy fats and monounsaturated fat in olive oil and nuts can help increase your insulin sensitivity. It also helps balance the hormone responsible for appetite regulation and the digestion of protein and fat.

6. Eat enough protein

Consuming enough protein is very important because it provides the body with amino acids, which the body can’t make on its own. Amino acids assist in the creation and growth of muscles, connective tissue and skin. They aid in healing and repair, as well as digestion.

To maintain your hormonal balance, eating protein is non-negotiable. Consuming protein decreases ghrelin (which is our hunger hormone) while stimulating the production of other hormones that make you feel full.

Common sources of protein include lean meat and poultry, fish and eggs, among many others. Asides from being a good source of protein, fatty fish also contains long-chain omega-3 fatty acids that help decrease insulin levels while increasing insulin sensitivity.

Wrap Up

Other natural tips worth mentioning include:

• Eating a high-fiber diet
• Drinking green tea
• Avoiding alcohol
• Stopping smoking

Your hormones influence both your physical and emotional well-being. Adopting these practices into your lifestyle will help you enjoy better overall health.

Contact us today for more information!

Do you enjoy a cup of joe every morning? Who doesn’t, right? Turns out caffeine is more than an elixir of energy found in most American households. There are many health benefits to caffeine that go beyond waking you up. Here’s a look at a few of them, according to experts and the findings of research:

1. Aids in focus and mental clarity.
There’s a reason you feel more alert after a few sips and it’s because of a hormonal surge. That’s because caffeine activates the pituitary gland to make adrenaline, also known as the “fight or flight” chemical.

There’s also a feel-good component to it. Caffeine indirectly stimulates the release of neurotransmitters such as dopamine, serotonin, and GABA which are known to help attention and focus, making it easier to tackle your to-do list. Huzzah!

2. Boosts immunity.
Caffeine’s properties help enhance our antioxidant defenses, which in turn, promote whole-body health. There’s even evidence that suggests that caffeine can give the skin a pick-me-up and delay signs of aging.

3. Promotes optimal brain health.
Could your morning cup be good for your noggin? Caffeine reduces neural pathways and protects neurons, ultimately giving your brain a boost.

Caffeine packs a mean punch when it comes to brain benefits. It has a natural ability to sustain attention, improve alertness, help you find creative solutions, foster mental alertness and even boost mood.

4. Enhances exercise performance.
Whether you’re going for a morning run or trying to get amped before lifting, caffeine is an invigorating substance that can elevate your routine, elicit physical energy and optimize performance.

Again, you can thank science for surpassing personal records at the gym. Caffeine activates neural pathways and by proxy, the release of adrenaline. Adrenaline is a powerful drug when trying to hit a new level of physical performance.

We mentioned coffee but other beverages and foods contain this health-promoting substance, too. That’s good news for people who can’t stand the acid in coffee or just enjoy the variety of tea.

There are other factors at play, too, that can influence how much caffeine is in your cup. Preparation technique and brewing time are two. As it relates to coffee, the caffeine content depends on how long the beans have been roasted. Light roasts have more caffeine than dark ones. Similarly, the longer black tea leaves are steeped, the more caffeine your tea will have.

5. Can help promote a healthy weight.
Could your morning routine help you enjoy a smaller waist? According to some research, coffee could help in the way of decreasing fat storage and supporting gut health, both of which may be beneficial for weight management. There’s also evidence that caffeine can result in lower body fat in both men and women. Good news for people looking to get into their skinny jeans.

6. Extends lifespan.
Recent studies found that coffee drinkers are less likely to die from some of the leading causes of death in women: coronary heart disease, stroke, diabetes and kidney disease.

Caffeine is not relegated to the coffee or tea aisle either. Do you enjoy some dark chocolate as an after-dinner treat? What about java-flavored ice cream? Chocolate-covered espresso beans? Those can perk you up as well.

If you’re curious about the caffeine contents of other foods and drinks, here’s a breakdown:

• Brewed coffee (8 ounces): 96 milligrams
• Instant coffee (8 ounces): 62 milligrams
• Espresso (1 ounce): 64 milligrams
• Brewed black tea (8 ounces): 47 milligrams
• Brewed green tea (8 ounces): 28 milligrams
• Dark chocolate (1 ounce): 23 milligrams
• Semisweet chocolate chips (1 ounce, or 60 pieces): 18 milligrams

It should be mentioned that you can consume caffeine in supplements, either on their own or combined with other ingredients. But a word of caution: Just like with the food and beverage sources of caffeine listed above, it’s also important to carefully consider your caffeine quota when ingested this way. You don’t want to overdo it or else you might risk-averse side effects like jitters, sleep issues, upset stomach and other counterindications. In other words, it’s important to know your limits. Some people are more tolerant of caffeine than others. Pregnant women will need to limit their intake.

As you learned above, caffeine certainly has a place at the table but it’s not for everyone. If you’re looking for some guidance on boosting energy naturally or concerned that you’re depending too much on caffeine to get through the day, we can help. Integrative medicine tries to recognize that each individual is unique and is facing unique circumstances that may be impacting their health and wellness. We believe that promoting the health of the body takes a complete approach to lifestyle, nutrition, addressing physical activity levels and sleep quality, and looking for any allergies or intolerances.

If you’re fed up with traditional medicine and want answers, that’s exactly what we offer. Give us a call at (703) 822-5003and breathe a sigh of relief knowing you’re closer to living a fuller life.