Health

By Dr. Don Colbert

"When it comes to preventing health problems,” says Dr. David Katz, founding director of the Yale University Prevention Research Center, “exercise is one of the best medicines we have." And, as it turns out, certain exercises target certain health problems — regardless of your age or physical ability.

So, if you want to feel better, while potentially adding years to your life, be sure to include these exercises in your “personal toolkit” of ways to achieve better health and living.

"We aren't sure why activity primes your body for sleep so well, but it's likely a combination of factors, including lowering your core body temperature, increasing the sleep-promoting hormone melatonin and supporting a biological need to restore energy levels and repair cells and tissues when you sleep," says Brad Cardinal, codirector of the sport and exercise psychology program at Oregon State University.

Although the reasons are hard to understand, the results are well documented and easy to define. Cardinal sums it up best by saying, "Exercisers fall asleep faster, suffer fewer middleof-the-night wake-ups and have a reduced risk of sleep disorders."

As for the best exercise to get you into that “good sleep equals more energy” routine, work your way up to 150 minutes per week of moderate activity. (Because exercise is stimulating, be sure to finish your workout at least three hours before bedtime.) For a moderate activity, yoga is hard to beat. Plus, a 2012 study has proven that yoga, along with deep-breathing techniques, relieved insomnia within four months. And, a 2011 study found that when you exercise 150 minutes a week, you are 65 percent less likely to run out of energy during the day.

If you constantly give into food cravings, or always snack, then you will likely experience weight gain. Trying to curb these habits with sheer willpower is tough because: "In the throes of a craving, your brain is saying, 'feed me dopamine!' — that neurotransmitter that taps into the reward center of your brain. You can satisfy the call with carbs — or with exercise," says Dr. John Ratey, the author of "Spark: The Revolutionary New Science of Exercise and the Brain."

The best exercise for crushing those cravings? Whenever you find yourself reaching for a snack, reach instead for your sneakers and take a brisk 15-minute walk. (Recent research has proven this will short-circuit those food craving messages in your head.)

Aerobic exercises coax immune cells out of body tissues and into your bloodstream, where they attack invading viruses and bacteria, explains David Nieman, a professor at Appalachian State University. His research has shown conclusively that five days of aerobic exercise a week reduces sick days by 43 percent.

Some of the best aerobic exercises are jogging, cycling and dancing. Simply do something aerobic for 30 minutes almost every day, and you will be boosting your immune system naturally.>`

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By Dr. Don Colbert

Have you not been feeling well lately? Do you have symptoms which don’t seem to go away no matter what you try to do? How do you truly know your body needs to detoxify?

Our bodies are faced with numerous toxins (internal & external) every day and routine cleansing through detox provides a method to “give the body a break” and allows it to recover naturally.

Often times, the body will begin to display symptoms a change is needed. It will naturally speak through various conditions or ailments. Listening to the body is very important, and when symptoms are occurring more frequently, it is probably time to detoxify to live a healthier life!

Let us explore the signs and symptoms involved in this natural process: 1. Lower Energy Levels – When you wake in the morning with lower energy levels after sleeping through the night, this can be a sign you need to detoxify especially if you stay “drained” through the day.

Drinking caffeine-loaded energy drinks will only exacerbate the problem you are facing. Many of these drinks are loaded with stimulants which in the end will only make you more tired, let alone they are hard on the liver.

If you suffer from lower energy levels, consider doing a colon cleanse which will help the body to get rid of toxins and body waste. The end result will be the feeling of lightness and better health. 2. Bouts of Constipation – Individuals who suffer from bouts of constipation could be showing signs of toxic overload in the body. This symptom is more than likely a “sign” things are not right in the gut. This can happen even if you have increased intake of fiber, followed by plenty of water.

Waste can accumulate in the bowels over time. This can include impacted fecal materials which are not healthy for the body. Constipation can be a sign of a greater issue. Colon cleanses followed by the intake of healthy fruits and veggies (both raw) can give the body what it truly needs. Give the body a break from “unhealthy” foods, such as fried items and processed foods. 3. Inability to Focus – Americans are faced with different toxins day in and day out. As the pollutants “build up” in the body, the inability to focus can begin to appear. The body will naturally cry out for help. Toxins, including heavy metals and candida, are removed during a proper colon cleanse. 4. Increased Depression – Depression in the body can result from eating the improper foods as well as when the body becomes full of toxins. These bad chemicals will also block the body from receiving the nutrients it so desperately needs. If you feel you are suffering from clinical depression, be sure to consult your primary physician. 5. Weight Gain – Weight gain, or the inability to lose needed weight, can also be a sign of the body needing a natural detoxification. Even with adding healthy foods, toxins in the body can keep it from functioning properly. The body must hold the ability to absorb healthy nutrients and minerals. Detoxification may be the key to your success. 6. Inability to Sleep – If the body holds an excessive amount of toxins, it may not fully gain the sleep it needs. The “natural sleep cycle” of the body can be affected by the imbalance present within.

Melatonin naturally signals the body to sleep peacefully. If toxins are present, the proper amount of “melatonin release” can be hindered by toxic substances. Therefore, the body does not get the sleep it needs to renew, heal naturally, and rest peacefully on a regular basis. 7. Increased Headaches – Sometimes, headaches come from stress, noise, or even allergies. Toxin build-up within the body can also produce symptoms of head pain. For individuals who suffer from daily headaches which have no apparent cause, their bodies may be exhibiting signs of the need to detoxify. 8. Stiff & Sore Muscles – After a good night’s sleep, each person should wake up to feeling great and ready to start the day. Many wake up after sleeping through the night, only to find they are stiff and sore for no apparent reason. This is a sure sign the body needs to release toxins which become “stored up” within; toxins can also increase the

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By Christy Wright

I love making chicken salad, and I have about 27 different ways I do it. Some with pecans and some with almonds, some with green onions and some with red. But regardless of which combination I choose, there are a few staple ingredients that I add to every batch. After all, if you don’t have chicken, nuts, sauce, fruit and onion, it’s not going to be chicken salad!

Life balance works the same way. As a business coach, speaker and author, I’ve been studying and writing about life balance for over a decade. And I’ve found that these five things are nonnegotiable if you want to feel balanced.

Feeling balanced starts with getting enough sleep. The average American gets far less than the necessary seven to nine hours every night, and the consequences of “being tired all the time” are devastating to our mental and physical health.

Being rested, on the other hand, allows you to be present, energetic and alert. You’ll be able to get more done, have space for relationships, and enjoy your life. Do whatever it takes to make sleep a priority— starting tonight.

We were created to be in deep, life-giving relationships. Social connections improve the quality of your life, and they also have a direct correlation with reduced health issues, less depression and a longer life-span.

But you don’t need research to tell you something you already know: People matter! If you want to have balance, you have to be intentional about connecting with others.

Whether it’s family helping with childcare or team members helping with work projects, we all need help if we want to feel balanced. No one can do it all on their own.

If you don’t have family nearby or room in the budget for childcare, there are still creative ways to get help. For example, two of my friends swap babysitting nights so the other couple can have a date night. Look to your community for resources, and don’t be too proud to ask for help.

According to a poll done by Gallup, 85% of employees worldwide aren’t engaged in their jobs. That’s crazy! If you dread your job, I want you to hear me: You will never feel balanced if you’re spending your one life doing something you hate.

What is one step you can take today to get closer to doing work you love? Take it today. If you’re wondering where to start, I recommend listening to The Ken Coleman Show on podcast or YouTube. It’s hosted by my good friend and career coach Ken Coleman.

Alone time is critical to our overall health and well-being. If you’re around people all day every day, whether at work or home or both, you need to create time to be alone. Maybe that means waking up before everyone in the house to have 15 minutes to yourself. Maybe it means going for a short walk by yourself each day. If you want to maintain your balance—and your sanity— you’ve got to have some time alone.

Friend, you don’t have to feel busy and burned out all the time. When you’re intentional about creating life balance, you’ll start to enjoy your life. I hope you take the time to try this recipe for balance this week. You’re worth it! >

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Dr. Colbert recommends his 21 Day Detox to flush out toxins and replenish it with vital nutrients © All rights reserved 2021 - Dr. Don Colbert.

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