Healing Hands Physical Therapy Associates

The health of the community of microbes living in and on our bodies—100 trillion single-cell organisms, outnumbering human cells 10 to 1—has become a top priority.
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With good reason: Our gut bacteria regulate many of our bodily functions, from creating vitamins to controlling our immune system, our brain function and of course, our metabolism and weight. They are critical to our long-term health.⁣⁣
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Meanwhile, modern living and our bad lifestyle choices have been hard on those little bugs. The standard western diet is impoverished of the things our beneficial gut bacteria require. All the chemicals from processed foods and the environmental toxins we take in only make the situation worse. ⁣⁣
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Our guts become damaged when we eat a processed diet that’s high in sugar and starch, don’t eat enough of the right fiber and prebiotics, or take too many gut-busting drugs (like antibiotics, acid blockers for reflux, anti-inflammatories, hormones, and more). Think of your gut as an inner garden; just as with any garden—when you let the weeds take over, you get into trouble.⁣⁣
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It’s our job to encourage the good microbes by feeding them the things they need and avoiding the things that damage them. Not surprisingly, good bacteria love healthy whole, organic, plant-based foods, ones that are high in fiber and nutrients and contain no artificial ingredients. ⁣

Sleep impacts every part of your health. That’s why we feel our best when we’re well rested, and why we may suffer from mood swings, blood sugar imbalances, poor memory, and everything in between if we’re not getting enough.

Here are few ways to achieve a better night’s sleep:⁣
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🕙Going to sleep and waking at the same time each day creates a rhythm for your body.
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☀️Aim for at least 20 minutes of sunshine every day, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles.

📱Avoid computers, smart phones, tablets and television one or two hours before bed.

📓Keep a journal or notebook by your bed and write down your to-do list or ruminations before you go to sleep so you can close your eyes and make it less likely for your mind to spin.⁣
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🧘🏻‍♂️Perform light stretching or yoga before bed to help relax your mind and body.
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😌Use relaxation practices such as guided imagery, meditation or deep breathing calm your mind and help you drift into sleep.

And for all of you parents and caregivers out there, I know it can be hard, but even just sitting down and closing your eyes for a few minutes gives your body a helpful reset.

Meditation can actually provide the nervous system a rest that’s five times deeper than sleep. So, take a few minutes to yourself if you can during the day, sit upright on the ground or on a chair, close your eyes, and do some heavy breathing.