Benefits of Meal Prepping

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In today’s fast-paced world, where time is often a scarce commodity, the practice of meal prepping serves as a sustainable and simple solution for those seeking efficiency, health, and convenience in their daily lives. Meal prepping involves the planning, preparing, and packaging of meals ahead of time, offering a large variety of benefits that extend beyond just saving time in the kitchen. From promoting healthier eating habits to reducing food waste and saving money, the advantages of incorporating meal prepping into your lifestyle are endless. In this post, we will uncover the various benefits of meal prepping, highlighting its positive impact on health, finances, and overall well-being.

What is Meal Prep?

Meal prep is the concept of planning and preparing food ahead of time. One of the key elements to remember about meal prep is that there are no specific rules to follow. Whether you decide to prepare and freeze an entire week’s worth of meals or simply chop and package your side dishes ahead of time, meal prep should entail what works best for your specific needs. As with any practice, meal prep does require some time and dedication in your weekly routine. It’s been found that the average person spends about one hour cooking per day. By dedicating a few hours of meal prep for the entire week, you will find your evenings freed up to enjoy other activities and time with loved ones.

The Benefits of Meal Prep

As mentioned earlier, there are several benefits that come with planning your meals ahead of time – the first being physical health benefits. For many, the hustle and bustle of daily life can oftentimes lead us to make quick and convenience-based meal decisions that may not carry the essential nutrients our bodies need to lead a healthy lifestyle. By planning your meals ahead of time, you will have more control over the quality of food that you consume throughout the week, giving you ample opportunity to incorporate balanced and nourishing ingredients. For optimal health benefits, experts recommend a dietary composition of 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.

Aside from the physical benefits, there are several mental health benefits that can come from meal prepping. By planning ahead and eliminating hours spent in the kitchen, you will free yourself up to enjoy more time with loved ones or engage in activities that bring you happiness. Additionally, meal prepping removes the stress of quick decision-making – you can rest assured knowing that your meals are prepared with wholesome ingredients for you and your family.

Lastly are the financial benefits of meal prepping. There are moments in all of our lives where we are in a rush and make a quick stop at a fast food chain or at the store for a single-served meal. While this may save us time, it certainly does not save us money. In 2023, the average American spent about $148 per month on fast food alone. This number does not include dine-in restaurants or single-serve meal runs from the grocery store. Meal prepping will give you both time and money back!

Easy Ways to Start Meal Prepping

It may seem overwhelming to start meal prepping, but start small! Begin by jotting down a list of your favorite meals, breaking them down into specific ingredients that you can purchase in bulk. Once you have stocked up on your essentials, divide them into portioned containers for the week ahead.

Consider setting aside a designated day each week to handle all of your meal prepping. Having dedicated time to meal prep will help you to establish a routine and will make the process feel more manageable. Start with simple recipes that require minimal ingredients and preparation time. As you become more accustomed to meal prepping, you can start incorporating more complex dishes into your routine!

It is also helpful to label your containers with the meal date and time that you have cooked them. This will ensure freshness and support organization in your refrigerator and pantry. Another helpful tip is to take advantage of your appliances like slow cookers or Instant Pots – these helpful tools make meal prepping even easier! Ultimately, no matter where you start, you will quickly enjoy the benefits and convenience that meal prepping brings to your daily life.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Soak Up The Sunshine Vitamin: Elevate Your Vitamin D This Spring

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As March comes to a quick close and we welcome spring, it’s time to enjoy the sunshine and its myriad of benefits. Beyond its ability to brighten our days, sunlight is essential for providing our bodies with Vitamin D. During the winter months, obtaining enough of this vital nutrient can become quite a challenge. That’s why spring offers the perfect opportunity to lace up your favorite walking shoes and take advantage of the longer days by spending time outdoors soaking up that valuable Vitamin D.

What is Vitamin D?

Vitamin D is both a critical nutrient that we consume and a hormone that our bodies produce. It’s a fat-soluble vitamin made from the cholesterol in our skin. Vitamin D is a super nutrient that serves many purposes including:

  • Promotion of calcium absorption in the gut
  • Assistance in bone growth and bone remodeling
  • Reduces inflammation
  • Slows the growth of some cancer cells.

Practically speaking, Vitamin D helps our bodies as we age. Due to its ability to promote bone growth, Vitamin D works to prevent our bones from becoming too brittle and our joints from becoming inflamed. Though it is one of the easiest Vitamins to absorb, it’s often one that many people around the world are deficient in.

How Can You Get Vitamin D?

There are a few ways to get Vitamin D into your system. Research has shown that sunlight is one of the best ways for your body to receive Vitamin D due to the body’s ability to self-regulate the amount it receives, overall reducing the chance of toxicity. For optimal results, experts recommend spending between 5 and 30 minutes a day outdoors in the sun. This is just enough time to take a walk at your favorite park, spend some time laying out by the pool, or enjoy a quiet morning out in the garden. Please keep in mind that if your skin is prone to sunburn, you should consult with your dermatologist before spending prolonged periods of time outdoors without applying proper sun protection.

If it is not feasible for you to get an adequate amount of Vitamin D from the sun, you can also supplement with tablets. Vitamin D supplements are available over-the-counter at your local CVS or Walgreens. There are two forms of Vitamin D that you can purchase. Vitamin D2 is made from plants, and Vitamin D3 is made from animals. Both types of Vitamin D carry similar and equal benefits, so consult with your doctor for their best recommendation on which supplement you should purchase.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Alleviate Common Aches and Pains Through Low-Impact Exercise

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Have you noticed that with each passing year, everyday tasks like bending, reaching, or kneeling require a little more effort? If you have, rest assured – you’re not alone! As we age, it’s entirely natural to encounter familiar aches and pains that can make our daily routines feel a tad more challenging. Simple movements may quickly reveal discomfort, often arising from inflammation that our joints undergo over time. However, in the midst of the hurdles that come with aging, incorporating low-impact exercise into our schedule can serve not only to alleviate these aches, but also to strengthen our bodies against future bouts of tension. These gentle exercises play a pivotal role in improving the body’s blood circulation, ultimately mitigating inflammation by reducing lactic acid and promoting graceful aging. In this post, we will cover three low-impact exercises designed to alleviate common aches and pains, ensuring a more comfortable and active lifestyle.

Yoga

Yoga is a tried and true practice that has been known and enjoyed for over 5,000 years. Not only does yoga improve mental health by providing a healthy release for stress, it has also been proven to reduce inflammation, build strength, improve flexibility, and promote balance. Some studies have found that practicing yoga on a weekly basis has provided more effective pain relief than certain procedures. The best part about Yoga is that you can practice from the comfort of your own home! Grab a mat from a local sports store, find a yoga instructor online, and start practicing for 20 to 30 minutes per day for optimal results.

Water Aerobics

If you enjoy spending time in the water and want to experience relief from aches and pains, joining a water aerobics class could be worth considering. Water aerobics provides numerous benefits for alleviating common discomforts, primarily due to water’s buoyancy, which reduces stress on muscles and joints that result from gravitational pull. Practicing water aerobics provides a refreshing workout while simultaneously building strength through activities like treading water and swimming laps. Those dealing with chronic pains such as arthritis, hip, and knee pain often find relief in the soothing movements of water aerobics.

Pilates

Pilates is an excellent choice for anyone seeking an exercise regimen that balances challenge with gentleness, making daily activities feel a little more manageable. Pilates targets the core muscles through low-impact movements, prioritizing the development of strength, flexibility, and posture. By integrating Pilates into your weekly routine, you can expect to experience a reduction in discomfort when performing daily tasks like lifting, sitting, or bending. Whether you opt to practice Pilates from home or prefer the structured environment of a local studio, the adaptability and accessibility of this exercise caters to individuals of all ages and fitness levels.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Vitamins and Supplements to Include in Your Daily Routine

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In our fast-paced world, staying healthy can be a real challenge. Between juggling hectic schedules, relying on convenience-based foods, and facing various environmental factors often means we forget the importance of getting the right nutrients in our daily diet. While a balanced diet forms the foundation of excellent nutrition, vitamins and supplements act as an additional pillar of support to your overall health and wellbeing. Vitamins and supplements help promote essential functions including energy production, the immune system, and tissue repair. In this post, we will identify 5 vitamins and supplements for you to include in your daily routine.

CoQ10

Coenzyme Q10 (CoQ10) is a super nutrient that serves multiple purposes. It’s a substance that is found in almost every cell of the body and actively works to convert food into energy. CoQ10 has gained recognition for its role in supporting heart health. Some research even suggests that CoQ10 can help reduce the risk of heart disease, including heart failure. As an antioxidant, it helps protect the heart from oxidative stress. Additional benefits include lowering blood pressure and cholesterol. While some dietary sources like salmon, spinach, meat, and whole grains contain CoQ10, supplementation can be beneficial, especially for those with specific health concerns.

Omega-3 Fish Oil

Another important supplement to incorporate into your daily routine is Omega-3 fish oil. Packed with essential fatty acids like EPA and DHA, Omega-3s play a crucial role in brain function, joint health, and inflammation regulation. In addition, Omega-3s have been shown to prevent hypertension, coronary heart disease, and various cancers including breast and colon. Fatty fish like salmon and mackerel are excellent dietary sources of Omega-3, but for those who find it challenging to consume enough fish regularly, supplements can be a great alternative.

MultiVitamin

No matter what your health concerns or goals are, adding a MultiVitamin into your daily routine is a comprehensive way to improve your vitamin intake. It provides a broad spectrum of vitamins and minerals and ensures that your body receives the essential nutrients it needs for overall well-being. Exceed recommends and offers Pure Encapsulation’s MultiVitamin that includes Vitamins A through E, Biotin, Thiamin, Zinc, and more. Keep in mind that while a MultiVitamin should not replace a balanced diet, it can serve as a valuable supplement to fill in potential nutritional gaps.

Cortisol Manager

Stress is an inevitable part of modern life, and its impact on our health should not be underestimated. Cortisol, known as the stress hormone, can have detrimental effects when chronically elevated. Lifestyle changes including mindful meditation, exercise, and rest are excellent ways to manage stress, however, depending on your stress levels, a cortisol manager supplement can come in handy. Cortisol Manager supplements often contain a blend of natural herbs such as Ashwagandha or Magnolia along with other nutrients that support healthy cortisol levels, fostering stress management and overall well-being.

Probiotics

Last but certainly not least, let’s talk about your gut health. Probiotics, often referred to as the “good” bacteria, play a pivotal role in maintaining a healthy digestive system. They support the balance of gut microbiota, aiding in smooth digestion and nutrient absorption. Incorporating probiotic-rich foods like Greek yogurt, Kefir, or Kombucha into your diet or taking a daily probiotic supplement can contribute to a healthier gut environment.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Welcome to Exceed – Brokke Hall

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Brokke is most excited to help our patients experience a renewed zest for life, and we can’t wait to introduce you in person!

Before joining Exceed Hormone, Brokke gained valuable experience working as a charge nurse on a medical-surgical telemetry unit and as an Assistant Director of Nursing at an ambulatory surgery center. Brokke holds a B.A. in Psychology from the University of Tennessee and a B.S. in Nursing from New York University. 

In 2019, Brokke earned her M.S.N from University of Texas and became a board-certified Family Nurse Practitioner. She is a member of Phi Beta Kappa, Sigma Theta Tau honors nursing society, and the Tennessee Nurse Practitioner Association. Brokke is also pursuing a designation as a NAMS Certified Menopause Practitioner.

In her free time, she enjoys cooking, reading, and traveling with her husband and children. We feel so fortunate that Brokke has returned to Memphis and is here to help us serve all of our wonderful patients.

Please help us welcome Brokke to the Exceed Hormone Specialists  family next time you are in the office.

Set Yourself Up for Success in 2024

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As 2023 draws to a close, we find ourselves on the brink of a new year, ready to turn the page into 2024. During these final days of the year, a moment of transition allows us to consider the past twelve months, embracing the highlights and confronting the challenges we have faced for the valuable lessons they offer. Whether you are approaching the new year with caution or optimism, here are a few tips to set yourself up for success in 2024.

Journal

Take a moment each day to pause, reflect, and put your thoughts on paper. Journaling provides a therapeutic outlet to unwind, think about the day, and acknowledge the personal growth you have reached through times of adversity. Over the years, you will have a beautiful memoir filled with special details and milestones from your life. Whether you are guided by a prompt or by spontaneous thoughts you’ve had throughout the day, dedicating time to journal is a great way to practice self-care and self-awareness.

Set Achievable Goals

The excitement and optimism that comes with a new year can often translate into a desire to set lofty, life-altering goals. The end of the year is a time of reflection, and for many of us, a time to think about the positive and negative in our lives. This is why so many of us create a list of resolutions to start achieving come January. However, if too many goals are set or you are not giving yourself ample time to achieve your resolutions, burnout and discouragement are likely. In fact, studies have shown that setting too lofty of a goal harms your mental health.

The trick is to start small with bite size goals. If you aim to go from walking 20 minutes each day to running a 5k, start by jogging for 5 minutes on one of your walks. Or, if your goal is to lose weight, consult with your doctor to create a manageable and sustainable plan to help you achieve your goals. Remember that progress takes time, so no matter what your resolutions are, start slowly and enjoy the process.

Social Connection

As you navigate the transition from one calendar year to the next, the significance of spending quality time with loved ones becomes even more meaningful. Social connection is pivotal to health and wellness, and can even lead to a longer life and better health. The CDC emphasizes that maintaining strong social connections leads to more stability, healthier life decisions, and makes you better in coping during times of stress, depression, or anxiety.

Set a goal of getting together with a group of your loved ones twice a month. Even those of us who lean on the introverted side can benefit from one-on-one time with our closest friends. When walking into a new year, it helps to have friends by your side to encourage and support you.

Screentime Moderation

In the midst of the festive holiday season, added time in front of the screen can slowly creep up and take over our evenings. It’s important to find a healthy balance between enjoying our favorite holiday films and taking much-needed time away from the screen. Excessive screen time can have a negative impact on your overall health. Studies have found that too much time in front of the screen can decrease your quality of sleep and even contribute to poor stress regulation, obesity, and cardiovascular disease. Consider setting time limits on your devices to moderate screen time. Learn how to set time limits on your iPhone here.

Being deliberate about how much time you spend in front of the screen will also allow you to enjoy more intentional engagement with your surroundings, fostering deeper connections with loved ones.

Schedule Your Physical

Be sure to set up a routine physical with your doctor to discuss health concerns or goals you might have. Your doctor can provide support during the visit or connect you with the right resources to create a plan that suits your needs.

Another beneficial step to start the new year is by checking your hormone levels. Consider making an appointment at Exceed to have a specialist evaluate your hormone balance. It’s a straightforward way to gain insights into your health and make any necessary adjustments.

Taking these small, proactive measures sets a positive tone for the new year and contributes to a healthier, happier you in 2024.

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 around 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 so 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.

 

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.

5 Ways to Manage Menopause Symptoms this Fall

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The fall season is here and for many of us, it’s the beginning of what will be a busy season filled with festive activities and time with loved ones. With the added busyness in our schedules, it’s important to feel our best so we can truly savor this special time of year. For those navigating the challenges of menopause, balancing the fluctuations in hormones and the accompanying physical and emotional changes can be quite demanding. This month, we are going to explore five ways to manage your menopause symptoms this fall.

Visit Exceed Hormone Specialists

For women navigating menopause, radical hormone shifts often come with the territory.  This can make it incredibly difficult to get through your daily routine, let alone the busy fall season.

Over the past 70 years, Bioidentical Hormone Therapy has been extensively studied by medical experts, with the Exceed Team establishing itself as a skilled contributor to this field of research and implementation. Bioidentical hormones, made from soy and yams, perfectly match the molecular structure of your body’s natural hormones. When introduced to the body, these hormones are seamlessly recognized and utilized by the body, exactly like its natural hormones.

Bioidentical Hormone Therapy stands out as the safest and most effective solution to manage menopause symptoms. The team at Exceed understands that, when it comes to your hormones, there is no “one-size-fits-all” solution to managing your menopause symptoms and treatment. Through personalized, compassionate, and science-driven care, Exceed’s team of experts will listen to your symptoms, and then thoughtfully tailor a treatment plan to meet your unique needs and lifestyle. To learn more about bioidentical hormone replacement or schedule a consultation, connect with the team here.

In addition to Bioidentical Hormone Therapy, there are several practical adjustments you can make to manage your menopause symptoms this fall…

Manage Your Stress

Stress has a significant impact on our body, especially when it comes to menopause. During the fall season, when additional obligations, activities, and financial factors come into play, we naturally experience additional stress that impacts cortisol levels. When cortisol is triggered, menopause symptoms accelerate, making hot flashes, mood swings, and fatigue even more prevalent.

To manage your stress, it’s important to start by identifying the specific triggers that induce stress. Becoming self-aware of the factors that cause you to feel overwhelmed will help you curate a plan to better handle stressful situations. Sometimes it’s impossible to avoid stress altogether, but there are practices that you can incorporate into your daily routine to help you cope with stress. Consider deep breathing sessions, meditation, or taking a walk.

Maintain Frequent Exercise

Though the weeks become busier and the days become shorter, it’s still important to prioritize time in your schedule to exercise. Regular exercise will help you manage stress, increase your energy levels, and potentially reduce the frequency of certain menopause symptoms. Some studies have shown that maintaining a regular exercise routine has helped to reduce the frequency and intensity of hot flashes, depression, anxiety, and insomnia throughout menopause.

Please note that while exercise has lasting benefits to your health and wellness, if your menopause symptoms are causing difficulty in navigating your daily routine, consult your doctor or schedule an appointment at Exceed Hormone Specialists for evaluation.

Eat Healthy Foods

During the fall season, comfort foods and festive holiday dishes often take center stage at the dinner table. While some indulgence is expected and encouraged (who doesn’t love fresh apple cider and holiday treats?!), it’s important to consume wholesome foods that contain the vital nutrients you need to feel your best.

There are several food choices that help reduce menopause symptoms, including fatigue, inflammation, bloating, headaches, and mood swings. While there isn’t a specific diet guaranteed to reduce menopause symptoms completely, some studies have shown that the Mediterranean Diet is a good place to start. Foods that contain whole grains, legumes, herbs, spices, and healthy fats can show relieving results.

Additionally, it’s important to consume calcium-rich foods to prevent osteoporosis which is more likely to occur around the same age of menopause onset. During menopause, the body loses estrogen, which can accelerate the decline of bone density, potentially leading to osteoporosis. Here are a few calcium-rich foods to eat:

  • Skim milk
  • Low-fat cheese
  • Greek yogurt
  • Cow’s milk

Helpful tip: During the holidays, try to follow the 80/20 rule, consuming 80% whole/healthy foods and leaving 20% of your diet to holiday treats. This will help you foster balance and maintain a healthy diet throughout the season.

Communicate With Family

Open and honest communication is key, especially throughout your journey with menopause. Sharing your experience with your loved ones can lead to greater understanding and support. Let them know how you’re feeling and what your limitations are. If you find that certain activities or commitments exacerbate your symptoms or leave you feeling drained, express this to your family. This way, they can assist in accommodating your needs and ensuring that you have the space and support you need to manage menopause effectively. Whether it’s offering a listening ear, providing extra patience, or simply being there with a comforting presence, their understanding can make a significant difference as you navigate menopause. Remember, your family is there to support you, so don’t hesitate to lean on them this season.

 

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.

Nurturing Cognitive Health for a Vibrant Life

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Ensuring strong brain health and cognitive function is equally important as tending to our physical well-being. Just as physical health is essential for a vibrant life, cognitive health plays a critical role in shaping our experiences and interactions with the world around us. It’s a fundamental aspect of our well-being but is oftentimes overlooked due to the nature of our busy lives and schedules.

In this article, we will explore what cognitive health is, why it’s important, and how you can preserve and improve your cognition throughout the years.

What is cognitive health?

Cognitive health refers to the performance of our mental faculties, encompassing a wide range of functions. Cognitive health is one aspect of having a healthy brain that possesses the capacities for:

  • Attention
  • Sound judgment
  • Reasoning
  • Motor skills
  • Understanding and expressing language
  • Regulating emotions
  • Learning new things
  • Memory

We utilize multiple facets of our cognitive health for daily living. For example, those of us who work a full-time job are required to exercise our cognitive health to remember assignments, make decisions, handle stressful scenarios in a professional manner, and learn new skills or technologies.

Even outside of the workforce, we use our cognitive health on a daily basis to handle medication management, read, engage in meaningful conversations, and remember important dates.

Why is cognitive health important?

The core functionalities that impact our ability to live vital lives are widely impactive by our cognitive health. Functions like our decision-making, judgment, ability to learn and retain information, and our problem-solving skills are all determined vastly by cognitive health. It’s important to have strong cognitive health to succeed in the workplace, maintain strong relationships, practice self-care, and think clearly. Maintaining strong cognitive health will help you feel more confident and equipped to function in a fast-paced society.

How to preserve and improve cognitive health

There are several ways that you can both preserve and improve your cognitive health for the years ahead…

Take care of your physical health
Prioritizing your blood pressure is essential for cognitive health. Research has confirmed that having high blood pressure not only increases the likelihood of early-onset Dementia but also increases the chances of developing several vascular cognitive impairments. It’s been shown that over 1.2 billion people across the globe have high blood pressure, impacting cognitive decline as early as childhood.

If you’re unsure about whether you have high blood pressure, schedule a visit to your doctor to assess your vitals and establish a plan for maintaining healthy blood pressure. Additionally, for best practices at home, consider incorporating magnesium-rich foods into your diet, as magnesium promotes blood vessel dilation and can assist in reducing blood pressure. Excellent dietary sources of magnesium include legumes, seeds, nuts, whole grains, leafy greens, bananas, avocado, and cocoa. Potassium is another valuable nutrient for blood pressure regulation, promoting vasodilation. You can obtain good sources of potassium from a variety of foods such as fruits, vegetables, dairy products, meats, poultry, and grains.

In addition to dietary changes, it’s also important to maintain a healthy lifestyle. Regular exercise and sufficient sleep are essential components of overall well-being that can contribute to better blood pressure management.

Take care of your mental health
Keeping your mind active and alert is an essential way to protect and improve your cognitive health. Lacking robust cognitive health can lead to challenges in maintaining clear thinking, reasoning, and the ability to acquire and process information effectively.

Engaging in word games, puzzles, and reading books are excellent methods for enhancing logical reasoning, preserving cognitive acuity, and bolstering memory retention. It’s also important to stay connected with friends and loved ones. Socializing can stimulate your attention and memory, helping to strengthen cognition and improve your mental health. Research has found that those with strong social communities are less likely to experience cognitive decline than those who spend time alone. One study with 12,000 participants suggests that those who are lonely risk of dementia rises by as much as 40%. Find engaging activities to do with your loved ones and try to connect on a regular basis. If you live far away from family, consider joining a group in your community to cultivate meaningful relationships.

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.

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