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Health Plan

Plan

We've covered a lot in our visit today! Here are your key next steps before we see each other again.

Your top 3 action steps:
Adrenal Cocktail in the morning and Hydration with electrolytes throughout the day to support normal stress hormone production and energy levels.
Foods For Depression and Anxiety + Magnesium Glycinate supplement and chamomile tea.
Continue Meditation and expand mindfulness practice. Practice circadian rhythm support with good sleep hygiene.

Supporting Resources

Here are the resources for your action steps:

Action step 1: Adrenal Cocktail in the morning and Hydration with electrolytes throughout the day to support normal stress hormone production and energy levels.


ADRENAL COCKTAIL:
4oz fresh-squeezed OJ
1 cup coconut water (for potassium)
1/4 tsp Celtic sea salt

Rationale:
Vitamin C is essential for adrenal stress hormone (cortisol) normalization in times of stress adaptation. It is also a cofactor to produce epinephrine and steroid hormones. The adrenal gland has the highest concentration of Vitamin C in the body. During times of stress, the demand to produce these hormones increases and the body has a higher demand for vitamin C. This can cause a rapid depletion of stores.

Potassium: the body needs to maintain a 15:1 ratio of potassium to sodium. In times of stress, sodium can be pulled from the cells and brings water with it. The cell then becomes dehydrated as well as sodium deficient. In addition, in order to keep the sodium/ potassium ratio constant, potassium will begin to migrate out of the cell in small quantities, furthering electrolyte imbalance and leading to decreased adrenal function.

Sodium: Sodium is arguably the most important element in adrenal fatigue. As aldosterone (a steroid hormone produced by the adrenals) levels fall, sodium is removed from the bloodstream and excreted in the urine. This causes a further imbalance of electrolytes and worsens symptoms.

HYDRATION:
Aim for a goal of 2-3 liters or 8-12 glasses (8 oz. servings) of fluids per day. Hydrating fluids include: water, seltzer/sparkling water, non-caffeinated/herbal hot and iced teas (unsweetened).

ELECTROLYTES:
To help replenish electrolytes and provide adequate hydration (especially on days with more physical activity), consider purchasing one of the following to add to your water - at least 1 serving per day:
Nuun Electrolyte Tablets *my favorite!
Ultima Electrolyte Powder
Designs for Health Synergy Electrolyte Powder"
Nooma Sport Hydration Mix

Action step 2: Foods For Depression and Anxiety

Parsley Health Magnesium Glycinate
Instructions: Start with 2 tabs by mouth at bedtime and may increase to 2 in the morning and 2 at night for anxiety, relaxation, muscle soreness. You may purchase in My Parsley Health under Store https://store.parsleyhealth.com for 20% off.

Dietary Support for Anxiety:
1 Asparagus - contains a significant amount of folate. Research has shown that many people who suffer from anxiety and depression have higher levels of folate deficiency.
2 Avocado - A great source of all B Vitamins, but especially Vitamin B6. This helps the body make several neurotransmitters, including serotonin, which influences mood.
3 EVOO - Contains powerful antioxidants and polyphenols that support brain health.
4 Oily Fish - such as salmon, mackerel, herring, sardines contain the most omega-3 fatty acids to improve memory and learning. Omega 3's also lower inflammation and support brain functioning!
5 Turmeric: A potent antioxidant and anti-inflammatory compound that boosts serotonin and dopamine, and helps new brain cells grow which delays mental decline.
6 Pumpkin Seeds: Excellent source of Zinc and Copper (nerve signaling), Magnesium (learning and memory), and Iron (deficiency is often characterized by brain fog and impaired brain function).
7 Pasture-Raised Eggs: Great source of choline - used to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
8 Chamomile Tea: Studies show that chamomile tea can bind to GABA receptors in the brain, helping to induce relaxation.
9 Pumpkin Seeds: Excellent source of Zinc and Copper (nerve signaling), Magnesium (learning and memory), and Iron (deficiency is often characterized by brain fog and impaired brain function).
10 Bone Broth - supports healthy GI functioning but is also a great source of glycine, which slows down the production of norepinephrine and helps to decrease instances of anxiety and lessens the intensity.

Bone broth brands;
o Kettle and Fire (Whole Foods and Thrive Market)
o Boneafide (Whole foods freezer section)
o Osso Good (Whole foods freezer section)
o Owl Venice https://www.owlvenice.com/


Bone Broth Recipe:
Grass-fed beef / chicken bones 3-6 lbs
2 onions, quartered
4 celery stalks with leaves, cut into large chunks
2 large carrots, cut into chunks
1/4 cup Apple cider vinegar
1 TBS salt or Herbamare
Enough water to fill the slow cooker up to about 2 inches from the top
-- Instructions: Cook in slow cooker on Low for 48 hrs. Strain out the bones and vegetables and store the broth in the refrigerator for up to a week

Action step 3: Continue Meditation and mindfulness practice. Create a morning and evening routine that works for you. Practice circadian rhythm support with good sleep hygiene.


Plan
:
1- Continue Meditation practice with Headspace.

2- Support circadian rhythm with:
regular sleep-wake times on the weekend and weekday
get morning sunlight (15-20+ min indoors by a window or outside between 8-11am)
evening blue-light blocking (use blue light blocking glasses 1-2 hrs before bed).

3- Write out a health-promoting evening and morning routine - try it out and adjust to find the optimal practices for you.

4- Look into HeartMath (info below)

Here Are Some Ideas to Help with Anxiety:
Meditate for 3-10 minutes daily. Consistency is key - this will help to reduce your overall stress response over time. Other than Headspace, you could try Breathe, Calm, or Buddhify Apps.
In the moment, when you're feeling anxiety set in, before reacting, try to pause and Inhale for a count of 4, Hold the breath in for 7, Exhale for 8. Repeat until you feel calmer.
Find an accountability partner - someone you can share your thoughts with so you don't store up stressful thoughts/feelings.
Try to journal your thoughts so you can release them from your mind. You can always come back to them if you need to, but writing it down can help free your mind of them in the moment.
For positive daily reframing and mindfulness, consider utilizing some of these applications and techniques to help guide you and feel more grounded at this time:
Five Minute Journal - to write out your full thoughts or just spend a few minutes jotting down the things you're most grateful for every day or lessons you've learned
Gratitude to Bliss - gratitude journal smartphone application
Remindfulness App - helps you remember to be mindful throughout your busy day
ThinkUp: Positive Affirmations App - helps guide daily positive self-thoughts/self-love
Insight Timer - free meditation app w/ special meditations on self-confidence (see here: https://insighttimer.com/yummymeditations/guided-meditations/yummy-self-confidence-meditation)
Trash Can Exercise: Write down your stressful thoughts, crumple it up and throw it away!
Check out this podcast:The Broken Brain Podcast - Calming Your Anxious Mind with Ariel Garten - Dr. Mark Hyman
For books to help with reframing mindset and managing stress, consider:
The Clarity Cleanse: 12 Steps to Finding Renewed Energy, Spiritual Fulfillment, and Emotional Healing by Habib Sadeghi
Loving What Is: Four Questions That Can Change Your Life by Byron Katie
The Upside of Stress by Kelly McGonigal
When Things Fall Apart by Pema Chodron

HEARTMATH
Check out HeartMath:
The HeartMath Inner Balance app for android and iphone is an innovative approach to improving wellness, emotional coherence and reducing stress. Inner Balance shows you your heart rhythm pattern (HRV) training you to change your heart rhythm pattern to a healthier, coherent state. Great for meditation and mental clarity. Helps with reducing stress, anxiety, depression and negativity.
Heartmath: https://www.heartmath.com/
This is a good one to buy if you have an iPhone: https://store.heartmath.com/innerbalance?_ga=2.251414214.1922915526.1528920163-198743505.1528058665

Think about the following while you are using the HeartMath device:
Imagine your breath flowing in and out of your heart.
Think of something that makes you purely happy, like a pet or a special place.

To help optimize sleep quality, try taking 30-60 minutes before bed to unwind.


Consider:

Going 100% screen free (including computer, cellphone, TV, iPad).
Using IrisTech or f.lux - apps on your computer that help regulate blue light.
Wear blue-light blocking glasses 1-2 hours before bed and during extended screen-watching
Utilizing an essential oil diffuser with calming scents such as lavender, eucalyptus, rose, chamomile, cedarwood, sandalwood
Taking a hot shower/bath; when you get out of it, your core body temperature drops, which helps to facilitate sleep
Reading a calming novel in dim lighting.
Stretching or doing some yoga for 10-15 minutes (Yoga with Adriene or DoYogaWithMe.com are wonderful resources).
Listening to music.
Deep breathing.
Meditation.
Write out all your thoughts/tasks in a journal so you can have a clear mind before falling asleep; this is especially helpful if you can't fall asleep due to your thoughts, or wake up in the middle of the night with a lot on your mind.

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