A new decade is something to celebrate. Ten more years to live your best life. Why not focus on your health - physical, mental, and emotional - to make it extraordinary? It's the perfect time to pass on resolutions and make real-life lifestyle changes that will be sustainable for the long haul. Here are 20 ideas to get you started in making 2020 the best decade yet!
1 Keep a cold away and boost your immune system
Your body’s natural defense system helps to ensure you are well protected during the colder months when your immune response is less effective. Your body is working hard to balance immunity, however, if essential nutrients are not present, it will have a difficult time defending itself against external viruses and illnesses.
In Traditional Chinese Medicine (TCM), there are two primary types of colds: “Wind-Cold” and “Wind-Heat.”
“Wind-Cold” symptoms include:
- headache
- nasal congestion
- runny nose
- body aches
- aversion to cold.
“Wind-Heat” symptoms include:
- fever
- sore throat
- headache
- nasal congestion
- cough.
Foods and spices which address dampness are apples, pears, almonds, star anise, cinnamon, nutmeg, honey, and coconut oil.
Bi Yan Pian is a classic TCM formula which disperses wind, clears heat, expels toxic heat, transforms phlegm, and helps with sinus congestion, runny nose, sneezing, and itchy eyes. Vitamin C and Zinc have been shown to boost the immune system, especially when viruses and illnesses may be spreading around us during the winter months.
2 Stay active indoors
While running and biking can continue into the winter months, swimming and other outdoor exercise routines will no longer be an option in most places. Another reason to change exercise routines is to breathe new life into a workout. By transitioning from a routine that has become a habit, it can help to avoid making excuses to stop because of cooler weather.
One way to spark newness into your winter workout is to hike a trail: cooler weather and sparser trees can be a refreshing change on the hiking trails and provide an opportunity to view fall foliage.
Want to take your workout indoors instead?
- Join a team or club. Try your local community center or YMCA to see if they have a basketball or volleyball team you can join.
- Get your dance on. Find a weekly Zumba dance group or try taking ballroom dancing or hip-hop classes to change things up.
- Try yoga. Yoga can be the perfect low-impact, yet incredibly beneficial exercise to do while catching up on your favorite T.V. shows. Unwind and find your Zen while practicing yoga poses which can benefit you in many ways.
3 Add scent to your romantic life
Aromatherapy has become increasingly popular in recent years, yet the practice of aromatherapy has been around for over 5,000 years and used traditionally around the world in many cultures. Different scents from herbs, flowers, roots, and trees, combined or alone as essential oils, can invoke many physical, emotional, and spiritual reactions. Aromatherapy has traditionally been used to boost libido and raising sexual energy.
Ignite passion and desire before your next date night; relax with aromatherapy using sensual essential oils. The scent is an important part of romance. Our sense of smell is linked to our limbic system, which is a primitive part of the brain associated with emotions and memories. Essential oils that contain aphrodisiac properties can relax the mind, soothe the body, improve self-confidence, get your circulation going, and get you in the mood, simply, with your sense of smell.
Hormonal balancing oils include:
- sandalwood
- clary sage
- geranium
- rosemary
- neroli
4 Balance your yin and yang
Winter brings not only colder days, but additional stressors such as recurring colds or flu, seasonal allergies, body aches, depression, insomnia, and abdominal fat accumulation - all signs of sluggish adrenal function. With winter behind us, spring brings the opportunity to refresh our adrenal glands by balancing our Yin and Yang.
In TCM, adrenal function relies on the balance of the Yin and Yang. According to TCM, kidneys are the most important organs as they regulate the internal Qi, metabolic functions, digestion, and adrenal hormones. Kidney Yin is associated with cortisol, the adrenal hormone used during times of stress. This makes the balance of the Kidney energy crucial to adrenal health. It is believed that prolonged stress without rest can result in heat conditions and burnout.
Stress causes the adrenal glands to release adrenaline for alertness and focus. Our bodies also release cortisol when we are stressed, which converts protein and stored sugar (glycogen) to energy. Chronic stress can cause sluggish adrenal gland functions with symptoms such as weight gain, insomnia, fuzzy thinking, depression, cravings, mood swings. Using various herbs and supplements can help get your sluggish adrenals ready for spring.
5 Take a power nap
Benefits of a power nap during the day include:
- helping with sleep deprivation
- improvement of decision-making skills
- enhancement of creativity
- increase in motor performance
- boosting memory
- boosting energy.
6 Magnesium deficiency?
Trouble sleeping? Feeling down? Energy depleted? Are your muscles weak? You could have a magnesium deficiency. Many believe magnesium is the single most important nutrient for human health, however, many people just don’t get enough and just don’t realize it. Some estimate over 80% of adults are, in fact, magnesium deficient.
An often overlooked mineral, magnesium is important because it is essential to over 300 chemical reactions in the body. This includes the heart, blood vessels, energy production, sleep, and relaxation functions.
Not getting enough magnesium can lead to:
- insomnia
- depression
- lack of energy
- muscle weakness
- fatigue
- loss of appetite
- confusion
- poor memory
- occasional headaches.
So how can we avoid magnesium deficiency? Add more magnesium to your diet by using a magnesium supplement and/eating more whole foods such as, almonds, black beans, spinach, cashews, edamame, peanut butter, and avocado.
7 Keep your brain young
Ever wonder where you put your glasses and find out they were on your head all along? This is part of a normal aging brain. Some of the causes of cognitive aging are:
- high stress
- loneliness
- excess body weight
- nutrition issues
- inflammation
- oxidative stress
- free radical damage.
Making a few changes can help reduce these signs of aging cognitive function. Adding omega-3 fats, polyphenols, and fiber to your diet can help give the brain the nutrients it needs to combat these symptoms. Lowering calories can help increase learning and memory functions. Staying active and limiting the use of alcohol and caffeine also helps.
Supplements for Cognitive Aging include Acetyl-L-carnitine, Huperzine A, Phosphatidylserine, and Omega-3 Fish Oil.
8 Add turmeric to your diet
Turmeric (Curcuma longa) is a spice that has been used both in culinary dishes throughout Asia and as an Indian Ayurveda herbal medicine for centuries. In the last few years, we have begun to see turmeric being used more often in the west and are beginning to understand the health benefits that turmeric has to offer.
Turmeric is an antioxidant and its health benefits may include:
- reducing inflammation
- relieving arthritis pain
- reducing the risk of Alzheimer’s disease
- helping with depression
- use as a natural antiseptic and antibacterial agent
- use as a natural liver detoxifier
- helping speed of wound healing.
How can you add turmeric to your diet?
- Spice your food with it by adding it to cooked vegetables, rice or soup.
- Drink it as a tea by adding 1 tsp. of ground turmeric to 4 cups of boiling water then reducing to simmer for 10 minutes.
- Take it as a supplement - this is a great way to get turmeric every day if you prefer not to cook with it, and extracts contain much higher amounts of curcumin, the main active ingredient.
- Make a golden latte, a drink made with ground turmeric, coconut oil, ginger, cinnamon, honey, black pepper, and unsweetened plant-based milk.
9 Add purple to your meals
Purple foods have been a rare appearance in the health food scene. While the acai berry has most of the spotlight, there are lots of other purple foods that are nutrient-dense and packed with antioxidants. The purple color comes from an antioxidant called anthocyanins. Anthocyanins are powerful antioxidants that may: cut down on cravings, boost metabolism, rid the body of toxins that damage cells, fight the aging process, reduce inflammation.
Foods rich in both deep-purple color and anthocyanins include:
- acai berries
- beets
- plums & prunes
- purple cauliflower
- purple sweet potatoes
- purple corn
- purple carrots
- purple asparagus
- purple cabbage.
10 Massage with jade
Jade rolling is an old practice used for centuries in ancient traditional Chinese medicine. The jade gemstone is used to balance qi and draw out negative energy. Jade was a sign of immortality and power.
Facial massage can help relieve tension and loosen your face muscles. Jade also increases circulation and blood flow. Jade rolling helps detoxify the skin through lymphatic drainage, improves elasticity and soothes acne that is inflamed. The anti-aging properties can help your skin feel and look younger with a healthy glow.
How Does Jade Rolling Work?
1. Place the jade roller in the refrigerator or freezer to cool for a few hours. 2. Cleanse your face. 3. Exfoliate. 4. Apply a good moisturizer or serum to your face. 5. Roll the roller in upward/outward motions passing over each area of your face a few times. Don’t forget your neck! 6. Keep doing this for a couple of minutes. 7. Cleanse and moisturize your face afterward.
11 CBD skincare
- Anti-inflammatory properties
- Calms acne
- Eases redness
12 Sound bath healing
- Ignites alpha and theta brainwaves
- Increases creativity
- Decreases depression
13 Less is more beauty
- Climate conscious
- Refillable and reusable
- Biodegradable
14 Kundalini yoga
- Blends shakti, raja and bhakti yogas
- Releases energy
- Unlocks your full potential
15 Plant-based everything
- Meat alternatives like Impossible Foods and Beyond Meat
- Plant-based ready to go snacks
- Protein supplements containing on plant-based ingredients
16 Join the oat milk craze
- Plant-based and dairy-free
- Low in calories
- Fiber-rich
17 Cortisol conscious workouts
- Shorter workouts, approximately 30 minutes
- Staying aware of stress-hormone cortisol
- Your body recovers better
18 MCT Oil
- Keto-friendly
- Supports weight management
- Eases anxiety
19 Grains from West Africa
- Sorghum
- Teff
- Millet
20 Be "hygge" (cozy)
- Weighted blankets to reduce stress
- Bring nature inside, #Plantmama
- More sleep, it boosts cognitive function and mood
