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This is a follow-up to last week's blog.  Here’s why something as simple as walking outdoors for 20 minutes each morning can radically improve your health.
 

• Walking briskly for one hour increases your life expectancy by two hours. Twenty minutes outdoors gives most people the adequate amount of vitamin D they need each day.
• Walking gets the pineal gland to stop producing melatonin. Melatonin is released when it is dark out and causes you to fall asleep.  Reduced levels of melatonin help you wake up.
• Walking is good for the heart, keeps muscles strong, keeps tendons and ligaments flexible, and supports your joints.
• Walking increases blood flow throughout the body.  It gets your heart rate up, lowering blood pressure and reducing your risk of stroke.
• Walking helps regulate your mood by telling the body to release dopamine, which causes decreased stress and depression.  It also causes increased levels of serotonin which helps you sleep and boosts your mood.
• Walking boosts the immune system, limiting the number of days you’ll be sick and minimizing symptoms if you do catch a cold or flu.

 
If you’ve tried to start walking or exercising and haven’t been able to continue with a steady practice there are some tricks to keep you motivated.  Take a look at my blog, "Creating One New Habit." .
 
If you aren’t able to walk because it causes pain, consider scheduling a free ½ hour consultation with me.  We can talk about ways that treatments can help reduce inflammation, lower pain levels and get you more relaxed and on track to achieve your treatment goals.

Know that I’m here to support and guide you on your journey to health!
​
Sending healing energy…
 
Bonnie
 

A patient of mine inspired me to send you write this blog.  She agreed to allow me to share some of her story.
 
We’ve been working together for just under 6 months focusing on stress management and better sleep. 
 
In addition to treatments, this patient decided to make 2 simple lifestyle changes.  She began walking outdoors for 20 minutes each morning and gave up caffeine.
 
She reported feeling better overall and experiencing less stress.  She particularly noticed this on her drive to work in the morning.
 
Wondering why this is?  In this email I’ll talk about the role caffeine plays in the body.  Next week I’ll send an email describing the benefits of walking.
 
Caffeine is a stimulant.  Some people can drink it without any ill effects and studies show that it has health benefits.  However, for other people caffeine Interferes with sleep and  can cause high blood pressure. 
 
For people who have sleep issues, anxiety, heart problems adrenal fatigue, or diabetes; coffee can be problematic.  It triggers the release of adrenaline and may impact hormones and disrupt neurotransmitters.
 
Also, coffee is often used as a substitute for a good night’s sleep and can be addictive.
 
The best way to know if coffee is having an adverse effect on you is to take a three week break from drinking it.  You may want to take five days to do this to avoid withdrawal symptoms.  Each day drink 25% less caffeinated coffee than you did before.  Then spend three weeks drinking only decaf and herbal teas.  During this time, track your sleep, level of anxiety and energy.
 
If your feeling sluggish, stressed out or generally unhappy, I offer treatments that help you relax in addition to recommending simple lifestyle hacks that will have you feeling better, more confident and empowered.
 
Feel free to schedule a free half hour consultation or check out my website for information on insomnia and suggestions on how to get a better night’s sleep.
 
Here’s to your good health and happiness!!
 
Bonnie