The Key Benefits of Maintaining Core Strength

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Embracing the process of aging with vitality and purpose is a journey that unfolds the beauty found throughout life’s various stages. When it comes to aging, one important aspect to focus on is maintaining and enhancing your core strength. This is a key ingredient to aging gracefully while staying healthy. As time passes, the body faces inevitable changes that can impact your mobility, stability, and overall well-being. Understanding how core strength influences the aging process becomes a compass for navigating the years ahead. From fostering physical well-being to building mental resilience, the advantages of a strong core ripple across multiple facets of life. In this article, we will look at the key benefits of maintaining core strength as well as a few exercises to implement into your weekly routine.

Stability and Balance

Building and maintaining core strength as you age will play a pivotal role in stability and balance within the body. The muscles of the core, including the abdominals, obliques, and lower back, provide a solid foundation for movement and posture. As these muscles engage and strengthen, they create a stable center of gravity that supports the body. When we focus on improving our core strength, the spine and pelvis will be better positioned, preventing undue stress on joints and minimizing the risk of injuries. This heightened stability not only helps with maintaining balance but also enhances performance in dynamic movements, making core strengthening an essential component of overall fitness and functional well-being.

Daily Tasks

Having adequate core strength will enable you to perform daily tasks with ease as the body matures. Movements such as getting up from a chair, practicing yoga, bending down to pick up objects, or even walking require a stable core to provide a solid base of support. Think of your core as the foundation of a house. Just as a house needs a strong foundation to support framing and structure, your core muscles provide the foundational support that your body needs to accomplish daily activities. Strengthening the core muscles also helps to counteract the loss of muscle mass and bone density (known as osteoporosis) that can occur with aging, enhancing your posture and reducing the risk of falls. Core strength minimizes strain on the lower back, reducing common aches and allowing for greater comfort while performing routine movements. By prioritizing your core strength, you can maintain independence longer and enjoy a higher quality of life as you navigate the business of daily life.

Protection for Organs

The body’s core muscles surround some of the most important internal organs of the body including your liver, spleen, and kidneys. Maintaining a strong core will provide a shield for those organs and protect the tissue from any external force or damage that might occur. To maintain a strong core, speak with your doctor about incorporating these three exercises into your weekly routine.

Modified Planks

Planking is a great way to build core strength and can be done from the comfort of your own home. There are several variations of planks that can be practiced, the modified plank being one of the best options for middle-aged to senior individuals. You can start the plank on your hands and knees. Tighten your abdominal muscles and lower the upper body to your forearms (be sure to align your shoulders directly over your elbows and hold your feet in the air). Keeping your back straight, hold the position as long as you can and repeat this ten times.

The Bridge

The Bridge is another core strengthening exercise that is low-impact and easy to practice from your home. Start by lying on the ground with your knees bent. Keep your back in a neutral position and raise your hips off of the ground until your hips are aligned with your knees and shoulders. Hold the position for three seconds then return to the start position and repeat 10 times.

Opposite Arm and Leg Raises

For this exercise, start on all fours with your head and spine in a neutral position. Extend your left leg into the air and at the same time, extend your right arm out in front of you. Hold for three sections, then lower your arm and leg gently to the starting positions. Next, extend your right leg into the air while simultaneously extending your left arm in front of you and return to the starting position after holding for three seconds. Repeat the exercise on both sides 10 times.

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation. Photos obtained by Harvard Health Publishing

Five Tips for a Healthy Summer

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Summer is in full swing, and there’s no better time to focus on maintaining a healthy lifestyle while enjoying the warm weather to the fullest. With longer days and ample opportunity for outdoor activity, it’s important to keep your well-being at the forefront of your daily schedule. Whether you’re planning a beach getaway or simply looking to make the most of the remaining sunny days, here are five tips to help you enjoy a healthy and fulfilling summer.

Skincare

Taking the proper steps to protect your skin from the sun is a year-round responsibility. However, when summer arrives, it’s even more important to shield yourself from harmful  Ultraviolet (UV) radiation. Sunscreen protects you from painful sunburns, skin cancer, and premature aging. The Sunburn Protection Factor (SPF) in your sunblock indicates how long it would take for the summer’s UV radiation to burn or redden your skin when using the product as directed, compared to the amount of time spent outside without any sunscreen. For example, SPF 30 would provide 30 times longer protection against burning compared to not wearing any sunscreen. To ensure effective coverage while enjoying the outdoors for an extended period of time, The Skin Cancer Foundation recommends using a water-resistant, broad-spectrum sunscreen with SPF 30 or higher.

While this is a fantastic start to your summer skincare routine, it’s also important to remember that sunblock alone cannot shield your skin against all UV rays. You should also consider wearing a lightweight hat that will provide further protection to your scalp.

Insect repellent is another vital component of your summer skin care. As the temperature rises, so does the need to shield yourself from pesky insects. Mosquito bites are not only irritating but can serve as a gateway for diseases that can wreak havoc on your well-being in the long run.

Mosquitos are not the only troublemakers to watch out for during the summer months. Ticks have also been on the rise this summer, especially for those living in heavily wooded areas. Ticks are known to carry Lyme disease, which results in various symptoms, including fever, extreme fatigue, headaches, and muscle aches. In more severe cases, Lyme disease can affect the body’s heart, joints, and nervous system. Take preventative measures and throw on some lightweight long-sleeves, use insect repellant, and conduct regular tick checks after spending time in areas where ticks are present. If you notice a bullseye-shaped rash on your skin, experience any flu-like symptoms, or suspect you may have been exposed to ticks, be sure to visit your doctor quickly.  Early detection and treatment of Lyme disease can greatly improve recovery outcomes and prevent any long-term complications from arising.

Eyecare

Protecting your eyes from the sun is another key element for a healthy summer. Wearing the right sunglasses will reduce your eye’s exposure to UV-A and UV-B rays which can cause damage to your cornea, retina, central vision, and macula. Sunglasses that absorb UV rays will give you the most protection! You’ll also want to keep the area around your eyes properly moisturized, so schedule a visit with your dermatologist and get their recommendation on which moisturizer is right for you.

Hydration

With temperatures hitting record highs this summer, it is vital to drink plenty of water. There is no “one size fits all” answer to how much water you should drink, but most health experts recommend that adult males consume about 15.5 cups and adult females about 11.5 cups of water each day.  If you’re spending extended amounts of time outdoors or exerting energy while working, running, hiking, or swimming, you’ll also want to make sure you replace electrolytes. You can do this by adding extra nuts and broccoli to your diet or by consuming a sports drink like Gatorade.

The key to maintaining proper hydration lies in listening to your body’s signals. If you are losing sweat, or getting fatigued, take a break indoors and rehydrate. To help you stay on track with your hydration, you can even set reminders on your phone to prompt you to drink more water. If you’re an iPhone user, take advantage of the Health App and conveniently track the amount of water you drink on a daily basis.

Get Outside

Summer is the perfect season to embrace the great outdoors and soak in the rejuvenating benefits of Vitamin D. Take some time away with your family to go on a hike or enjoy an early morning walk through the neighborhood. For those who enjoy being in the water, swimming offers a refreshing and invigorating way to optimize the summer season and get some exercise. Swimming engages multiple muscle groups, improving your strength, flexibility, and cardiovascular fitness. It’s also a low-impact exercise that puts minimal stress on the joints, making it an ideal option for those who want to engage in a non-weight-bearing activity. Swimming is the perfect way to cool off and beat the heat during the hot summer months, allowing you to fully enjoy the benefits of being outdoors while staying refreshed.

Rest

For many, summer is one of the busiest times of the year, and it’s important to take time out of your schedule to rest. Make sure you get plenty of sleep each night to effectively recharge for the next day. As you probably already know, rest is much more than mere sleep! Summer is also the perfect time to unwind from technology. Taking a break from screens not only provides your eyes which much-needed respite but also opens up opportunities to cherish moments with your loved ones and engage in meaningful activities. Take advantage of the long days and connect with old friends, sit by the pool reading your favorite book, or relax on the porch and enjoy the sights and smells of summer.

 

If you feel like you’ve lost your vitality, spark, or drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

The Mediterranean Diet – Overview + Benefits

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The Mediterranean diet is a concept you have most likely encountered, perhaps on the cover of a magazine at the doctor’s office or by scrolling through the internet and finding various articles on the benefits of the diet. When the word “diet” is mentioned, most of us tend to associate the term with restrictive eating, calorie counting, hunger, and fatigue. However, the Mediterranean diet is different and should be viewed more as a healthy and sustainable way of eating akin to a lifestyle change rather than a passing fad diet. This approach focuses on consuming nutrient-dense foods without the need for calorie counting or extreme restrictions. In this month’s post, we’ll explore the Mediterranean diet and its numerous benefits for your overall health and well-being.

What is the Mediterranean Diet?

The origins of the Mediterranean diet can be traced back to the 1950s when researchers discovered that the populations of the Mediterranean Sea basin were in better overall health than those of the Western regions of the world. It was found that the populations of these regions had lower rates of cardiovascular and metabolic diseases and greater longevity. When looking further into their discovery, they found that the staple foods consumed in Mediterranean regions such as Greece, Italy, Spain, Morocco, Egypt, and Lebanon played a significant role in promoting good health among these populations.

The diet primarily revolves around a rich assortment of micronutrients made up of fruits, vegetables, whole grains, seafood, nuts, legumes, and healthy oils. It also allows for moderate consumption of lean protein sources like eggs, poultry, cheese, and dairy products. Conversely, the Mediterranean diet tends to avoid the consumption of red and fatty meats, including beef and pork, as well as processed foods, refined grains, and hydrogenated oils.

While food is a driving factor of the Mediterranean diet, it also extends beyond consumption and encompasses a comprehensive approach to promoting overall well-being. It emphasizes not only the selection of nutritious foods but values various lifestyle habits such as physical fitness, fostering strong social connections, and prioritizing relaxation. When conducting their studies, researchers found that mental health is a priority for the populations of the Mediterranean regions, significantly contributing to optimal health and an overall sense of well-being.

What are The Benefits?

The Mediterranean is widely regarded as one of the healthiest eating patterns in the world.  Here are the top three  benefits of the diet:

  • Heart health: It’s been well established through several studies that sticking to the Mediterranean diet can do wonders for your heart. One specific study, the PREDIMED study, investigated the effects of this dietary pattern on 7,000 men and women in Spain with type-2 diabetes or who were at risk for cardiovascular disease. Over a span of five years, participants who followed the Mediterranean diet with unrestricted calorie intake experienced a remarkable outcome: a significant reduction in the risk of heart events, with approximately 30 percent lower risk observed by the study’s end.
  • Cancer prevention: Researchers have been intrigued by the impact of the Mediterranean diet in regard to cancer risk and have conducted multiple studies to uncover a correlation between the diet and a reduction in cancer occurrences. Many of their studies have shown a clear correlation in the reduction of the following cancer types:
    • Colorectal
    • Breast Cancer
    • Stomach Cancer
    • Pancreatic Cancer
    • Prostate Cancer
    • Lung Cancer

While there are multiple factors that contribute to a person’s risk of cancer, the findings of each study highlight the importance of consuming rich nutrients and healthy fats.

  • Cognitive function: Over the years, there has been growing evidence that the foods we consume can play a vital role in our overall cognitive health. Diets that are low in saturated fats and high in nutrients will have a vascular and anti-inflammatory effect on the body’s organs, the brain being one of the many beneficiaries. It’s been found that adherence to the Mediterranean diet is associated with improved cognition, slower cognitive decline, and a reduction of Alzheimer’s disease. While diet is important, it’s also important to remember that overall lifestyle habits are critical – exercise and maintaining social connections are key elements of Dementia prevention.

 

If you feel like you’ve lost the energy and spark that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Preventative Care – Screening Tests and Strategies to Prevent Chronic Illness

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The healthcare industry is continually growing, and we’re fortunate to live in a time where its focus is shifting from the treatment of illness to prevention. The significance of preventive care is increasingly gaining recognition and respect in the medical field, and the best part is that everyone can incorporate basic practices into their routine. By taking a proactive approach to your health, you can transform your life by avoiding the onset of chronic illnesses. Instead of waiting for symptoms to appear, why not embrace a proactive mindset toward your well-being? Incorporating regular screenings and adopting effective strategies into your daily routine will empower you to live a vibrant life while reducing the potential impact of chronic illnesses. In this month’s post, let’s explore three tests and strategies that can implement to prevent chronic illness in your life.

Annual Physicals

Scheduling an annual physical with your General Practitioner is an excellent starting point for preventive care. It’s a good idea to book this appointment early in the year to assess your overall health and address any concerns that may arise. Annual physicals are typically non-invasive and can provide reassurance about your well-being while establishing a baseline for your current health status and future goals. During the physical, your doctor will assess vital signs such as weight, hearing, vision, blood pressure, heart rate, and body mass index. If you feel dissatisfied with your current health, feel free to ask your doctor for guidance on how to improve and ensure that you’re in a better place by your next physical examination.

Cancer Screenings

Scheduling a cancer screening may seem daunting, but they are vital to your long-term health. Undergoing a cancer screening enables your doctors to detect cancer at an early stage, potentially avoiding the need for more invasive treatments in the future. Women are advised to have mammograms and pap smears, while men should consider prostate cancer screenings. Other important tests include lung cancer screenings and colonoscopies. Though most experts recommend receiving a cancer screening every few years, we encourage you to speak with your doctor about your family history and to determine what precautionary tests are right for you.

Lifestyle Modifications

While doctor’s appointments and regular screenings are necessary, preventing chronic illness will also require you to make long-term lifestyle modifications. Studies have shown that maintaining a healthy weight, exercising regularly, following a healthy diet, and not smoking have been shown to reduce as much as 80% of chronic illnesses including heart disease, diabetes, and certain cancers. Healthy lifestyle choices will positively impact all aspects of your life, including your physical and mental health.

Lifestyle changes may seem challenging to make, but if you start with simple practices to build healthy habits, anyone can make life-altering changes that will prevent long-term illness. Find an exercise that you enjoy doing, whether it’s biking or spending time outside doing yard work. Additionally, find meals that you enjoy eating and learn how to cook them in a healthier way. By making these small changes to your daily routine, you will actively improve your health and vitality.

If you feel like you’ve lost your energy and spark that sustains you, Exceed Hormone Specialists is here to help.
Contact us today to schedule your one-on-one consultation.

Cholesterol 101: A Beginner’s Guide to Heart Health

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Have you ever been told to watch your cholesterol levels? Cholesterol is often depicted as a health villain, but did you know that it’s actually a necessary substance for our bodies? As with many things in life, balance is key, and cholesterol is no exception. In this article, we are will introduce the good and bad types of cholesterol and walk you through a few different methods to balance your cholesterol levels naturally.

Let’s start with a quick introduction…

Blood Cholesterol is a waxy, fatty substance produced by the body’s liver and is essential for good health. Blood cholesterol helps us digest fatty foods and generates hormones including sex hormones and steroid hormones. The body naturally produces all of the cholesterol it needs to perform daily functions, so any added cholesterol derived from saturated or trans fats needs to be consumed in moderation. Cholesterol travels through the bloodstream on “lipoproteins”. There are two types of lipoproteins that carry cholesterol throughout the body; high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

HDL is often referred to as the “good” type of cholesterol. HDL is responsible for absorbing the cholesterol in your bloodstream and carrying it back to the liver to be flushed out and removed from the body. It’s good to maintain a healthy balance of HDL to reduce your risk of heart disease.

LDL is known as the “bad” cholesterol and it makes up most of the cholesterol stored in the body. When LDL levels are high, fatty deposits or plaque can build up in the arteries, and the heart will need to work overtime to pump enough blood to the rest of the body.  This can result in chest pain, coronary artery disease, and even a heart attack if the arteries become blocked.

How Can You Naturally Manage Your Cholesterol Levels?

Diet –  We recommend that you moderate how much cholesterol you consume on a daily basis and refrain from foods that contain high levels of saturated fats and trans fat. Saturated fats are usually found in animal products such as beef, eggs, and full-fat dairy products. Trans fats are found in processed foods such as baked goods, chips, or microwavable foods that you would find in the freezer section of the grocery store. When trying to lower your cholesterol, you will want to reduce your intake of animal fats and focus on building a diet made up of omega-3 fatty acids like salmon and flaxseeds, and soluble fibers found in brussel sprouts, apples, oatmeal, and whole grains.

Exercise – When we exercise, our bodies increase the production of HDL, the good type of cholesterol. Obesity is a major risk factor for high cholesterol, so exercising throughout the week will decrease the risk, improve your cholesterol levels, and help prevent your arteries from clogging. Experts recommend that you get outside and exercise for at least 30 minutes each day.

Quit Smoking – Research has shown that smoking reduces the amount of HDL in your body, leading to an increase in LDL, a buildup of plaque in the bloodstream, and damage to the walls of your arteries. This can lead to the risk of heart disease and even a stroke. If you’re thinking about quitting and want to take steps to improve your heart health, we encourage you to speak with your doctor. They can provide you with a personalized plan to quit smoking that will work best for your unique needs.

Talk to your Doctor – If you have a history of high cholesterol and lifestyle changes are not enough to reduce your risk factors, you will want to consult your doctor on the next best steps to control your cholesterol. While you may need to use medication that your doctor prescribes, this does not mean that the lifestyle changes mentioned above are useless. These healthy habits that you build can help keep medication to a minimum. Schedule a visit with your doctor to learn more.

 

Ready to bring balance and vitality back into your life? We’re here to help you. Connect with us online or give us a call at (901) 312-7899

Boost Your Energy Levels In 3 Easy Steps

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Our body’s energy levels carry a detrimental impact on our quality of life. Without enough energy, we become easily fatigued, leading to other (and more severe) complications like difficulty concentrating, irritability, poor sleep patterns, and trouble performing our day-to-day tasks. Feeling tired can come with the territory of working hard and leading a busy life. But, in order to maintain productivity in our jobs, enjoy our hobbies, and keep our relationships healthy, we need to make sure our bodies are getting enough energy to sustain us. Here are a few pointers on how to boost your energy levels in 3 easy steps.

1. Control Your Stress

Do you notice that you feel extra fatigued coming home from a stressful day at work? That’s because when we’re stressed, our body activates what’s called the “fight or flight” response that triggers a surge of hormones like adrenaline and cortisol. When these hormones are activated, heart rate increases and the body’s blood pressure will spike. This reaction requires a lot of energy, leaving you feeling drained and exhausted. Additionally, when the body experiences high levels of stress, our sleep patterns suffer which further contributes to the crazy cycle of fatigue. This is why it is so important to control your stress levels in order to maintain a healthy level of energy. You can’t control the circumstances that cause stress, but you can control your reactions to your stressors. Take deep breaths and know when you need to take a break to unwind. Your body will thank you later!

2. Fuel for Energy

Food is the body’s fuel that keeps us energized throughout the day. The main nutrients that provide energy to the body come from carbohydrates, proteins, and fats, so you’ll want to consume the proper amounts of each category for optimal results. The nutrients that come from these food categories are broken down into simple sugars, amino acids, and fatty acids, then stored as chemical energy in the body. While each body is different and you should consult your nutritionist before making changes to your diet, generally speaking, most adults should be consuming 45-65% carbs, 10-35% in proteins, and 20-35% fat.  Eating the right foods and in their proper amounts will help you feel energized and sustained throughout the day. Examples of high-energy foods include:

  • Whole grains
  • Nuts, seeds, and nut butter
  • Lean proteins (chicken, fish, turkey)
  • Olive oil and avocado
  • Yogurt and cheese
  • Legumes and lentils
  • High-fiber snack bars

3. Evaluate Your Hormones

Hormones also play a key role in regulating our energy levels. When your hormones are in balance, they are able to effectively regulate energy production, utilization, and storage. As we talked about earlier, cortisol (our stress hormone) is responsible for raising energy levels in the body during times of stress. A lack or over-adundance of cortisol can lead to fatigue and low energy levels. Other hormones, such as adrenaline and thyroid hormones, are also involved in regulating energy levels. If you’re noticing that you consistently feel exhausted or that you never get enough rest, we recommend that you schedule an appointment at Exceed and have your hormones evaluated.

If you feel like you’ve lost your energy and spark that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Rekindle An Emotional Connection With Your Spouse

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To live a healthy life, it’s essential to focus on the importance of our physical well-being, but we should also remember that our overall health is more than just the physical aspects – we don’t want to forget how important it is to keep our relationships healthy. Being in a relationship where both parties share a strong emotional connection has been proven to increase one’s quality of life and overall health. But let’s face it, our lives can become busy and monotonous; it’s easy to slip into our weekly routines and put our relationships on the back burner. Much like exercising at the gym to build muscles, we need to work out our relationship muscles to keep our emotional connections strong and healthy. Here are a few tips to help you rekindle an emotional connection with your spouse.

Be Spontaneous

Spontaneity keeps the excitement alive in our relationships and gets us to think outside of the box. It also helps us to be more trusting and curious. Every once in a while, do something spontaneous with your spouse. It can be something small and simple or big and exciting. For example, instead of eating dinner on the couch in front of the television, have a candlelight dinner at the dining table. If you’re looking for a big adventure, you can plan a surprise date and take your partner to a night of salsa dance lessons. Either way, adding some spontaneity to your relationship will create new and fun memories with your partner and will allow you to enjoy each other outside of your normal element.

Be Intentional

As we get wrapped up in the businesses of our daily lives, we can let significant time pass without checking in on our spouse to have a meaningful conversation. Being intentional about reconnecting is essential to maintaining an emotional bond and building intimacy. You and your partner should both feel confident and safe sharing everything from your biggest fears to life ambitions and dreams. Ask your spouse what they enjoyed most about their day and what they wish they could have done differently.

Don’t be afraid to pose the hard questions and grow your relationship! Ask your partner if there are any ways that you could better show love towards them. This requires vulnerability and you might feel uncomfortable at first, but these conversations will help you and your spouse learn more about each other and grow into a deeper relationship.

Set Goals Together

It’s good to have individual goals for self-improvement, but developing common goals for you and your spouse to achieve together is also important. Having a goal to work towards will build teamwork and connection. As you strive towards your goals, struggle, and achieve, you’ll grow closer together in trust and compatibility. Again, your goals can be big or small! You can resolve to build a healthier life together through exercise and diet, or you can set a large goal like buying a home or saving money for a vacation. Whatever the goal is, choose something that both you and your spouse feel passionately about.

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Sleep and Your Health

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As each year passes, our lives become increasingly busier. Between our jobs, errands, family, and other social commitments, the months seem to fly by, and our schedules can oftentimes leave us exhausted. In order to feel our best and live healthy lives, we need to make sure that we are getting a proper amount of sleep. From infancy to adulthood, sleep plays a vital role in our health and overall well-being. The moment we start to doze off, the brain begins to recuperate, develop, and improve our cognitive health. When we sleep, we may feel at rest, but our bodies are actually still at work to support and improve our health.

Researchers have spent decades studying how sleep affects the body, and they have found that neurotransmitters (chemicals that help the nerves communicate) are created by neurons in our brainstem while we sleep. Serotonin – a key neurotransmitter – is responsible for modulating our mood, cognitive abilities, memory, and our ability to learn. An inadequate amount of sleep will lead to decreased serotonin, hindering our cognitive abilities. This will leave us vulnerable to illnesses ranging from cardiovascular disease to diabetes.

Hormones and Your Sleep

Did you know that your quality of sleep can also affect your hormones? Getting quality sleep is essential for regulating your body’s hormones including estrogen, progesterone, cortisol, hunger hormones, melatonin, growth hormones, and thyroid hormones. When we don’t get adequate sleep, our hormones will go into overdrive, leaving our bodies at risk for the illnesses and diseases mentioned above. We encourage you to schedule a  visit at Exceed for a hormone evaluation. 

How much sleep should we get each night? 

The National Sleep Foundation recommends that adults between the ages of 18 and 65 get an average of 7 to 9 hours of sleep each night. The amount of sleep that you should get depends on several factors, including how active you are throughout the day,  if you have preexisting health conditions, your caffeine intake, and your stress levels. If you get significantly less sleep each night, evaluate your daily habits and make adjustments as needed. More importantly, consult your doctor for recommendations. 

Tips for Getting a Good Night’s Rest

There are several practices that you can implement into your nightly routine to create healthy sleep habits:

Be consistent in your routine. 

Try to go to bed and wake up around the same time each day to put your body’s clock on a schedule. After doing this for a while, your body will adjust to your routine and you’ll be more tired around the time when you go to bed. 

Turn off your screens 

The blue light that is emitted from our phones and computers can carry a negative impact on our retinal cells and our internal clock, so it is best to avoid them an hour before going to bed. If you enjoy reading in bed, consider purchasing a warm light clip-on to help you see clearly but avoid the harmful effects of blue light. 

Exercise regularly

Exercising every day is one of the best ways to improve your sleep. Exercising will release endorphins throughout your body, alleviating your stress levels and  helping you feel more relaxed before you go to bed. Exercise has also been proven to synchronize our bodies to their natural circadian rhythm that regulates our sleep-wake cycle. When we exercise and our internal temperatures rise, we feel more awake. If we exercise a few hours before going to bed, our body’s temperatures will fall, which facilitates sleep and will help us get quality rest. 

Find effective, low-impact exercises to incorporate into your schedule here.

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If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

Special Announcement: The Lab Pass

We are now offering a Lab Pass at the clinic for an annual fee of $400. The Lab Pass includes all typical hormone and thyroid labs that are drawn here at Exceed. Just ask about this at your next appointment. Please note, any special tests are not included in this package price.

 

How You Can Succeed in Your New Year’s Resolution

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As we wrap up 2022 and head into the new year, many of us are thinking about what we want to accomplish in 2023. Each year, thousands of people across the globe create New Year’s resolutions and are eager to hit the ground running come January. But did you know that only 9-12% of people who set resolutions actually achieve their goals?  Wanting to live a healthier lifestyle is admirable, but it’s important to set yourself up for success in order to maintain your goals for the long run. Here are a few tips on how to succeed in your New Year’s resolution.

Set Realistic Expectations 

Setting realistic expectations is key to maintaining your goals. People who are the most successful in sticking to their resolutions understand their limits and don’t exceed those boundaries. You’ll want to limit the number of resolutions you pursue, develop a strategy, and start with small steps. Having too many goals on your list will overwhelm you and decrease your motivation. Make a list of five goals that you want to achieve and choose the top two or three that are the most important to you. 

Once you decide which goals you will work towards, break them down into simple steps. It’s best to start out with small steps to develop the good habits needed to build endurance. For example, if your goal is to focus on improving your mental health, create a list of action items that you can complete every week. Plan to get outside on your favorite trail, or cook your favorite meal on the weekends. If your goal is to read more, start by choosing one book that you’re interested in and read 10 pages each night before bed. Before long, you will get into the habit of reading each evening and you’ll be ready to increase the number of chapters that you read before bed!

Get Support

Don’t try to tackle your goals by yourself. Find a friend or your spouse to join you in building a healthy lifestyle together. If they have the same resolution as you, set up a time to work towards your goal together. Start a book club or go on a hike together when your schedules allow for it! Even if your friend or spouse has a different goal, you can still plan weekly check-ins to share your progress or helpful tips. Having another person on your journey will also make the process more enjoyable. Celebrate each other’s milestones and encourage one another through difficult days.

Take it Slow

Remember that Rome wasn’t built in a day. Likewise, the success of your New Year’s resolution won’t happen overnight. It takes time and dedication to make lifestyle changes, but the payoff will be worth it. Acknowledge that there will be days when you miss a workout session or forget to read before bed – that’s okay! Just because you have an “off day” does not mean that you’ve stopped working towards your goals. Show yourself some grace and don’t give up. 

 

 

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at (901) 312-7899.

Stay Physically and Mentally Healthy This Holiday Season

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The holiday season is officially upon us. It’s an exciting time of year filled with fun, family, and delicious treats. But for some, the holidays can also be an overwhelming time of the year. The increase in business, change in regular routine, and increase in monthly spending can give rise to some stress. To keep the holiday blues at bay, here are a few tips on how to stay physically and mentally healthy this season. 

Stay Physically Active

This is easier said than done during the busy holiday season, but it’s important to do your best to maintain some semblance of routine, especially when it comes to physical activity. If you usually wake up every morning to go for a walk, practice yoga, or bike, then keep it up! Activity is a wonderful way to alleviate stress and keep you healthy by increasing serotonin (the feel-good hormone) throughout your brain and the rest of the body. Find out if your serotonin levels need a boost by visiting Exceed for a hormone evaluation. 

Get your family involved in the activities! After Thanksgiving dinner, take a family walk in your neighborhood and see the Christmas lights instead of turning the television on. This is a great way to connect with your family while getting some exercise. 

Maintain Healthy Habits 

You should feel at liberty to partake in the holiday treats! But make sure you balance the sugary foods with healthy choices. Pick your favorite treats and skip the ones that you can do without. If you know that you’ll be at a holiday dinner party, start your day with a breakfast smoothie, or have a healthy snack like carrots and hummus or an egg on whole wheat toast before you go. That way, you won’t be as tempted to overindulge in sugary foods. 

Healthy habits are not exclusive to your diet! Keep mentally fit by reading, praying, or meditating. Know your limits and feel free to politely decline if your schedule is becoming too crowded. If you do end up attending several holiday events and you’re feeling overwhelmed by the crowds, feel free to excuse yourself and walk around outside to take a few deep breaths.  

Create a Budget

Did you know that the average American spends about $1,000 dollars each year on holiday gifts? While everyone enjoys giving their loved ones thoughtful gifts throughout the season, this can quickly get expensive, especially with inflation taking a toll on most of us. It’s important to create a budget that fits your finances. Know what you can afford, write out your list, and designate the amounts that you can spend on each person. There are many ways to show your family and friends that you care without spending a significant amount of money. Handmade gifts like a knitted scarf, blanket, or photo album are meaningful and lasting. 

Cultivate Meaningful Relationships

Don’t take the extra time with loved ones for granted. Sometimes we can get caught up in the business of the season that we can forget to pause and enjoy being around our family and friends. The holidays offer the perfect opportunity to check in and create lasting memories. Take time to connect amidst the business and tell your family that you care about them. 

 

We hope that your holiday season is filled with joy, peace, and cherished memories. 

Connect with us online or give us a call at (901) 312-7899.