Today’s Health Tip

Staying Consistent

Just a reminder to stay consistent in whatever you are doing in your health and wellness arena.  

It's good to rejigger as needed; tweaking your routines from time to time to make sure what you are doing is right for your body.

Next week I am going to tell you about an at home testing kit called Viome that I just completed (paid for myself) and am really excited about the personal results I received and am currently tweaking my supplement regimen as a result.

Why Doctors don't "make you healthy"

This one is from 2019 but i love the sentiment. And no I don't currently have a cold.  The message is powerful and it is 

WE NEED TO ACCEPT RESPONSIBILITY FOR OUR OWN HEALTH!

Simple changes, better choices...EVERY SINGLE DAY.

Sending you love....

Time to change your toothbrush?

It might be time to change your toothbrush.  Usually we make it to the dentist twice a year and they hand us a new toothbrush at checkout but since we have all been staying home our oral care might be suffering.

Check out your toothbrush.  Hold it at eye level and look at the end of the bristles.  If they are bent or frayed it is time to replace it.

Choose something with soft bristles and get yourself some new flouride free toothpaste while you are at it (read the packaging carefully)  Did you know that flouride is a neurotoxin?  https://ntp.niehs.nih.gov/whatwestudy/assessments/noncancer/completed/fluoride/index.html

 

Drugs & Grapefruit: Interactions

I was talking about Statins the other day and mentioned interactions with grapefruit or grapefruit juice.  So I dug a little deeper for you...

31 drugs on this list that should never be taken when you are consuming grapefruit or grapefruit juice are here https://www.healthline.com/nutrition/grapefruit-and-medications#1

and include some statins, pain medications, antibiotics and the like.

Grapefruit affects the normal functions of the proteins in the liver that help to break down medications.  In fact, studies show that they increase the blood levels of over 85 medications.

A more complete list can be found here: https://www.rxlist.com/grapefruit/supplements.htm

 

 

 

 

 

https://www.healthline.com/nutrition/grapefruit-and-medications#1

Setting alarms

Are you still setting a morning alarm?  How are you sleeping?  Notice any shifts in your sleep patterns?

 

I erased all of the alarms I had set on my phone last night as I giggled dreaming about actually getting up at 4:30 am to make a flight as my alarm had suggested.

I erased all alarms except for 7 am.

I am usually up before the alarm goes off and rarely sleep after it goes off even when I have nothing pressing happening.  I am finding that a consistent wake & sleep time are working for me.

Just take a minute this morning to think about how this Covid Pandemic and being home all the time have changed your sleep patterns.  For the better?  You are getting consistent regular sleep! Or are you a sleep disaster?  Staying up too late, sleeping in or even day time napping?  You might try for more regular sleep.

Take a minute today to simply observe your sleep habits and patterns....

What to know about STATIN medications

Statins, prescribed to lower cholesterol levels, are not without a major downside.

As always, this is not medical advice, and I urge you to have a conversation with your doctor if you have been prescribed statins; popular names include Lipitor, Crestor, Zocor, Pravachol amongst others.

Common side effects of these drugs include: muscle pain and fatigue, increase in type II diabetes, liver & kidney damage, memory loss and confusion and more.

If you are taking a statin it is recommended that you supplement with 100-300 mg CoQ10. https://drsarahbrewer.com/statins-and-co-enzyme-q10

Here is a good place to start your research: https://bit.ly/MayoStatins but you can simple type "statin side effects" into google and choose where you would like to learn your information from.

It's always a good idea to do your own research and advocate for yourself.  Your doctor should be open to have a discussion with you about your wellness and your health concerns.

A few thank you notes

Just a few thank you's today.

To Kathleen in Scotland who is an avid listener and sends awesome feedback.

THANK YOU

To all the listeners in the USA who make up the bulk of mt listeners.

THANK YOU

To the listeners in the UK.  You are working hard on your wellness.

THANK YOU.

To the listeners around the world : Canada, Spain, UAE, Australia, Ireland, Scotland.

THANK YOU.

 

Thanks to everyone for making time for their wellness.  It doesn't come easy and is hard earned but making simple changes and better choices everyday will help you reach your wellness goals.

 

Tell a friend!

Join me on Social @theguudcompany

Visit our website www.theguudcompany.com

or email me melissa@theguudcompany.com

 

xox - Melissa

GO PLAY!

Hey Everyone!  Reminding you of the importance of play.  For me play = movement + laughter.  Most easily found for me on the tennis court, not in competitive play, but getting out there to have fun.  For me it feels great to be on a court running and swinging and hitting and laughing.  It's fun.

Ask yourself what feels like play to you?

Swimming?  Running?  Hiking?  Rollerskating? Golf?

This week make some time for play!!

Come join me on instagram: www.instagram.com/melissahallklepacki

My favorite at home workout ONE PELOTON

It's such a complete app, the Peloton app isn't only for biking.

Running/walking (on a treadmill or outside),  yoga, cardio, stretching, bootcamp, strength classes and meditation.  ALL OF IT. $12.99 a month with a free 30 days first.

You can take live classes or stream from tons of pre-recorded classes.

Great teachers, great music,  very motivating and actually fun.  

Please take care of yourself. No time like the present to get into better shape and we can't use the excuse of no time when we can work out at any hour of the day in our own homes.

Check it out:  https://www.onepeloton.com/app

An all-time favorite - the Hydroflask

I am a hydration super fan and it would be rare to catch me without some sort of water bottle, usually a hydroflask whether I am on a walk, in the car, at my desk or in bed.

Any water bottle works but if you like your water cold and your coffee hot you can't go wrong with the Hydroflask brand.

Stainless steel, insulated with your choice of lid (i always choose a tight fitting screw cap due to a few leaky accidents) it's a great investment in your wellness.

Available at Amazon and on their website here https://www.hydroflask.com/

 

My favorite technology for wellness

I have always been a bit of a tech junkie and when it comes to wellness I'm there.

 

Here are the pieces that are key for me:

 

My Oura Ring

I wear it on the ring finger of my right hand 24/7 and have the tan line to prove it.  It tracks my sleep, my activity, my resting hart rate and body temperature.  As someone who struggles to stay asleep at night (Hello 3 a.m.!) who also enjoys running lab experiments on herself it's probably my favorite health tech

 

My Apple watch and airPods have really transformed my solo outdoor workouts.  I love the Health app on the watch which I used more before I got the Oura ring.  When I do a workout, my watch picks up the details of the workout  and sends the info to the Oura app.  I love that they work together.

 

The Peloton App is my favorite online workout.  I have tried a few different online offerings and never loved any of them.  I was the girl who loved the live class or even the gym.  But when I was forced with no choice but to embrace online workouts and found Peloton I was hooked.  They offer biking, running, walking, hiking, high intensity, strength training, yoga and stretching.  I have taken an online pre-run stretching class in my living room and then headed out for a run using the Peloton app on my watch and my airPods to be coached thru a 30 minute run.  Seamless, easy, fun.  Oh, and it's free for 30 days HERE 

All week: My favorite wellness products

One of my most favorite products is a Kese Exfoliating Mitt.  Use it in the bath or at the end of a shower every 2-3 days.

You simply wet the mitt and using a small circular motion wash your whole body.  You'll need to be gentle with sensitive areas and be sure to avoid any areas with raised bumps or abrasions.

You don't need to use soap.

 

For me, after an exfoliation session followed by a slathering of a safe body lotion or coconut oil, my skin feels soft and smooth.

 

I saw the mitt on Amazon for $3.99 HERE

Magnesium: Which type is right for you?

There are easily a dozen forms of magnesium that you can take a supplement.  Today I describe the top 5.

 

Magnesium Citrate: Calming with a slight laxative effect.

 

Magnesium Malate: Less of a laxative effect, good for muscular relaxtion

 

Magnesium Taurate: Great for people with high blood pressure or elevated blood sugar.

 

Magnesium Glycinate: Easily absorbed and good for sleep; calming.

A podcast I loved with Dr Mark Hyman

Loved this episode of The Doctor's Farmacy with Dr Mark Hyman and Dr Elizabeth Boham: https://drhyman.com/blog/2020/07/19/podcast-hc19/

 

They discuss the importance of nutritional supplements and the importance of those nutrients being customized for you based on the latest studies and science.

 

If you are into supplements this is a great one for you.  Enjoy!!

If you have anxiety - you need CALM

On this epsiode I share a horrible night of anxiety and how a 4 minute meditation on the CALM app saved me.

 

Seriously.  

 

If you have anxiety or are stressed out you might love the CALM app as much as I do.  It helps me to quiet racing thoughts and using the breath brings me back to my body.  It's brilliant.

 

It's free and there is a paid version which I have and use.  I am not sponsored or paid by CALM, just a fan.

 

www.calm.com  Check out Tamara Levitt.

Clean your indoor air with houseplants

We are all spending our time at home and much of that time is indoors, especially if we are working from home.

Consider getting a few houseplants to help to clean the air in your home.

Remember that new furniture and carpeting will off gas  (leak toxic chemicals in the air)

They also release phytochemicals, which suppress mold spores and bacteria in the air. They add humidity, too, helping to counter the dry air of centrally-heated houses which will be great once fall comes around.

You can buy plants relatively cheaply.  I bought big floor plants at my local grocer for about $20 each.  

If that is too steep you can always ask a friend for a cutting from their plants.  Spider plants often have off-shoots that you can replant and grow.

 

 

5 Ways to Fight Coronavirus

A follow up to yesterdays rant.

 

If we really want to protect ourselves against corona virus we need to dial it back to our basic fundamentals.

 

I'll argue all day long that the best ways to prevent Corona are:

 

Sleep - get enough

Hydration - 60+ ounces of filtered water every day

Nutrition - nothing in a bag or a box, eat organic, what which types of fats you eat

Fresh Air - best breathed outside every day

Movement - break a sweat every day - 20 minutes of brisk walking should do it, lift weights if you want an added boost.

 

It's simple.

 

And of course....wash your hands.

 

 

The one where I rant on mainsteam media

Ugh. Dr Fauci.

Please use your voice to encourage people to be healthy.

 

You say the 5 ways to fight Cornavirus are:

 

Close the Bars

Wear a mask 

Socially distance

Wash your hands

No indoor dining

 

Where is the talk about being healthy???

 

Ugh.

 

We make better choices and make simple changes...

 

Psssst pass it on.

 

Make your Dermatology appointment

We all need to hear this one.

Schedule an appointment with your/any/a dermatologist for Spetember or October for an annual check up.

They will scan your skin from head to toe for anything moles or marks that look suspicious.

Remember the threat of skin cancer is real and caught early you have an awesome chance of a full recovery.

So make that appointment now!!!