10 Steps to a New You

1. Breathe: Those who practice deep breathing have better memories and have an enhanced ability to cope with stress. Download the “R” gift from Dr. Chris. ND to learn how to manage your mind using your breath today!
2. Eat your veggies: Vegetables are high in antioxidants so they can slow the aging process, they fill you up and provide much needed fiber for a healthy gut. If you need a eating road map to follow – check out The essential diet: eating for mental health – available in the clinic and at online retailers. Get started on your health journey today!
3. Get a good sleep: While sleeping your body focuses on detoxifying your tissues and reversing the harmful effects of pollution, bad eating and stress. Check out our free suggestions for sleep – check off what you are doing and implement suggestions as you are able to. Consult with your naturopathic doctor if you need help with your sleep.
4. Correct imbalances: Whether lifestyle, energetic or dietary, imbalances use up valuable energy and resources without giving you anything back. Pick one imbalance you can correct –i.e. drinking more water. And then build on this. Your body will thank you. 🙂
5. Honor yourself:  When you are giving yourself what you need, your body has a wonderful way of healing itself and attracting more goodness into your life. Build in self-compassion – Dr. Chris, ND loves this quote from Kristen Neff: Why is Self- Compassion Important? “Because its driving force is love not fear. Love allows us to feel confident and secure (in part by pumping up our oxytocin), while fear makes us feel insecure and jittery (sending our amygdala into overdrive and flooding our system with cortisol). When we trust ourselves to be understanding and compassionate when we fail, we don’t cause ourselves unnecessary stress and anxiety. We can relax knowing that we’ll be accepted regardless of how well or how poorly we do. Unlike self-criticism which asks if you’re good enough, self-compassion asks what’s good for you?”
6. ~ Kristin Neff  – Self- Compassion: The Proven Power of Being Kind to Yourself
7. Exercise and get outside: Increasing your heart rate and moving your muscles increases the bodies ability of to fight stress, illness and injury. Being in touch with the outdoors makes you aware of natural rhythms and improves mood and energy.
8. Eat organic foods, drink purified water: When you give your body the right building blocks, you build better tissue leading to improved health. Plus it just simply tastes better! Check out the Environmental Working Group for annual updates on chemical overuse on common vegetables.
9. Make connections: Women generally live longer and are happier because of the power of the relationships they form. The number and quality of relationships is directly proportional to the perceived quality of life in several studies. We are wired for connection. If you are single, volunteer. If you are a small family of three (like us) who can you invite in for holidays?
10. Detoxify: Exposure to daily hazards leads to a build up of chemicals in the body. Only when these toxins are removed can the body function as it should. Consult with your naturopathic doctor to help with this process.
11. Play, be creative: As we get older, we forget to really enjoy life. Plan a fun activity every day, whether it is a hobby, watching a 30 min sitcom or chatting with a friend nurture your inner child. You deserve it!

We are here to help!

Yours in health,

Drs. Bjorndal & Mason-Wood, NDs