Sleep, stress and weight are constant issues for patients I’ve seen in my office, so I’ve supplied some tips to address common health concerns. Your health is worth it to incorporate these habits into your routine!
Studies have confirmed that screen time before bed interrupts both quality and quantity of sleep. Setting a screen time curfew and turning off phones and tablets 30 minutes to 2 hours before bed will help you get the rest you need. If you find yourself staring at a screen for hours before bed, set an alarm on your phone to start winding down, then start your screen-free bedtime routine. Have a warm bath, drink some tea, read a book, and don’t forget to completely black out your room at night.
When I counsel people on weight loss, I like to replace foods rather than remove foods. Focus on finding more ways to incorporate more vegetables into your meals and you’ll be better off than doing a crash diet program. I hide spinach in morning smoothies, for example, and make vegetable-based soups and salads. Lots of green leafy vegetables help to balance your hormones, thus setting the stage for easier weight loss.
Exercise is an incredibly potent mood enhancer and stress reducer. While I caution patients that exercise alone is not sufficient for weight loss, it is essential for balanced hormones and balanced mood, as well as decreasing blood sugar levels and preserving muscle and bone density. The benefits are nothing short of incredible. The best exercise is the one you will do, so find something that gets you out of bed and out of the house. Short on time? I love High Intensity Interval and Tabata training for a quick, effective, science-backed workout.