As the new year is well underway, and resolutions set for the new year may be waning, it’s an opportune moment to delve into the topic of establishing sustainable habits.

Habits are the building blocks of our daily lives, influencing our actions, choices, and ultimately, our wellbeing. Whether big or small, habits shape our routines and play a significant role in achieving our goals. By focusing on small, consistent actions, we pave the way for significant and sustainable results.

The link between healthy habits and overall well-being is undeniable. Physical health, mental clarity and emotional balance are all influenced by the choices we make daily. Cultivating healthy habits is not just about reaching a goal; it’s about creating a lifestyle that enhances every aspect of our lives.

So, what are the secrets to building sustainable healthy habits?

Commit to one thing at a time. It’s easy to start a habit, then after a few days decide to add another, and another, but this will make it all the more difficult to stick to your original goal. Don’t underestimate the amount of focus and effort it takes to actually stick to a new habit! Before you continue any further down this journey, make a mental note that you WILL NOT add additional goals to your primary objective.

Focus on starting. When it comes to making a change in any element of your life, the only part you need to focus on in the beginning is STARTING. Maybe you want to run a marathon? That’s likely not where you’re going to start. At the beginning it’s less about the results and more about forming the habit. Consider a good starting point. 

Start small. Begin your journey by incorporating small changes. Consider what you want to accomplish, then think about a way to simplify it so that it’s so easy you would have a hard time NOT doing it. For example, say your goal is to start doing an hour of yoga every day. Maybe you start with doing three yoga poses a day. The goal, in the beginning, is to just get into the habit of DOING the thing (in this case, yoga) each day. Then you can build from there. 

Create a routine. Embed new habits into your existing daily routine. I like the concept of habit stacking. You can do this by identifying a daily action or habit that you already engage in and add your new habit before or after it. Capitalizing on a structure that already exists, rather than starting something completely new, makes it easier to remember and can help these habits become ingrained in your lifestyle.

Be consistent. When implementing a new habit, consistency is important. It’s okay to skip a day – but try not to skip two. Once a habit is solidly ingrained in your routine, you’ll be able to take a few days off then jump back on the horse. But in the beginning, you should avoid skipping more than a day at a time.

Overcoming Challenges in Habit Formation 

While the road to forming new habits is exciting, it’s not without its challenges. Understanding and overcoming obstacles is crucial for long-term success.

Address common obstacles. While you’re in the beginning stages of creating change, take steps to restructure your environment so that you’re less tempted to fall back into old ways. Identify potential challenges such as time constraints or resistance to change. Knowing these hurdles in advance allows you to develop strategies to overcome them.

Adaptability and resilience. Habits may face setbacks, but the key is resilience. Learn from setbacks, adapt your approach, and stay committed to the bigger picture. Try to withhold judgment. Progress isn’t linear, and real change can be a long and sometimes trying journey.

Maintaining Healthy Habits for the Long Term

Building healthy habits is not a sprint; it’s a marathon. Consistency and long-term success go hand in hand.

Focus on enjoyment. Choose habits that align with your interests and preferences. When you enjoy what you’re doing, it becomes easier to stay committed over the long haul.

Build a supportive environment. Surround yourself with people and settings that foster your desired habits. A supportive environment can make the journey more enjoyable and sustainable.

Accountability. Consider working with a coach or having an accountability partner. Someone who shares your goals can be a valuable source of support and motivation.

Celebrating progress and success. Acknowledge and celebrate your achievements, no matter how small. Recognizing progress is a powerful motivator that fuels your commitment to maintaining healthy habits.

Be mindful. Notice if you’re engaging in negative self-talk, starting to avoid your new habit, dread it, or feel like quitting, pay attention to these feelings. Practice shifting the blame off of yourself and starting again with different factors in place.

The journey to incorporating and maintaining healthy habits is a continuous process with long-term benefits. By understanding the power of habits, being consistent, overcoming challenges, and building a supportive community, you pave the way for a healthier, more fulfilling life. Embrace the journey, celebrate your victories, and savor the positive changes that come with the consistent practice of healthy habits. Your well-being is worth the effort.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

These spiky lotus-laced mats are having a moment, and for good reason. Simulating the effects of acupuncture, an ancient Chinese therapeutic modality in which needles are applied to meridians and pressure points across the body to diffuse a blockage, relieve pain, and restore balance, acupressure mats work similarly, only on a broader spectrum, and offer up many of the same benefits that you can enjoy from the comfort of your own home.

Studies show that acupressure can relieve a variety of pains in different populations, from chronic headaches to low back and menstrual pain. The spiky points of an acupressure mat improve circulation and help oxygenate the tissues and cells, promoting overall well-being, mental clarity, and increased energy levels. The natural release of endorphins help block pain naturally and effectively, almost instantly relieving headaches and other sources of pain and inflammation, leaving you feeling calm and at peace.

Still can’t wrap your mind around all those spikes? Well the good news is that studies show that the pain peaks within 30 seconds, with relaxation and a fuzzy feeling of warmth following shortly afterward. As with anything new, start slow; wear more clothing in the beginning as your skin adjusts, and slowly work on removing layers. Begin with only a few minutes and work your way up to twenty. Practice deep, diaphragmatic breathing as you rest heavy, the pull of gravity against the mat working its magic on your body.

When searching for an acupressure mat, look for one made with 100% cotton or linen, an all-natural, plant-based filler, and non-toxic plastic spikes (I especially love my Prana Mat ECO).

Acupressure is a wonderful, cost-effective alternative to acupuncture for those of us looking to improve our overall well-being, eradicate headaches naturally, reduce aches and pains, improve oxygenation in our tissues and cells, and ease stress. This is a trend that does not disappoint.

If you’re into wellness, you’ve probably heard the buzz around gut health. You likely know that your gut plays a pivotal role in digestion, nutrient absorption and immunity. But here’s a fun fact: your gut health is deeply linked to those hormonal ups and downs we experience during perimenopause and menopause. So, if you’re of that age and suddenly find yourself suffering from symptoms that you haven’t before, read on.

Let’s start with some basics.

The gut, often referred to as the digestive tract or gastrointestinal (GI) tract, is a complex system of organs that plays a crucial role in the digestion of food, absorption of nutrients and elimination of waste products. It is home to a vast community of bacteria, viruses, fungi, and other microorganisms collectively known as the gut microbiota or microbiome. These microorganisms play an essential role in digestion, nutrient absorption, immune system regulation and even mental health.This intricate system not only processes the food we eat but also plays a pivotal role in overall health and wellbeing.

When functioning optimally there is a balanced harmony between the beneficial and opportunistic bacteria, allowing us to digest food efficiently, absorb nutrients and even produce certain vitamins. An imbalance, what is commonly called dysbiosis, can lead to a variety of issues ranging from constipation, diarrhea, gas, bloating and indigestion to more severe conditions like IBS and autoimmune diseases. Other more surprising symptoms include: poor immune system function, headaches, brain fog, memory loss, fatigue, skin rashes, acne, eczema, arthritis, joint pain, depression, anxiety, ADD and ADHD.

How do hormones impact your gut?

During perimenopause and menopause, women experience fluctuation and eventually a decline in sex hormones, namely progesterone and estrogen. These hormonal changes can significantly impact gut health in the following ways:

Digestive Issues: A drop in estrogen levels can negatively impact the production of stomach acid and gastric secretions resulting in incomplete digestion.

Altered Microbiota: Estrogen has a symbiotic relationship with the gut bacteria so a decrease in estrogen can shift the balance, decreasing microbial diversity leading to an increase in harmful bacteria.

Mucosal Barrier and Immunity: Estrogen supports the integrity of the gut mucosal barrier. Reduced estrogen levels may weaken this barrier, making it easier for harmful bacteria to penetrate the gut lining, potentially leading to reduced gastrointestinal function, increased intestinal inflammation and autoimmune conditions.

Bone Health: The gut microbiome has been shown to play an important role in regulating bone mass. Given that aging and menopause already pose risks for decreased bone density, an imbalanced gut microbiome can exacerbate an already existing issue.

So, how can we support our gut health during perimenopause, menopause and beyond?

A healthy diet. Consuming a balanced diet of whole foods like fruits and vegetables, rich in fibers, can boost the growth of beneficial bacteria. Avoiding processed foods, sugars, and excessive alcohol can prevent the proliferation of harmful bacteria.

Chewing your food. Chewing is an important step in the digestive process. As you chew, more digestive enzymes are produced to help break down the food to further assist in digestion. Swallowing large pieces of food will require other parts of your digestive system to work harder to break it down. Putting down your fork in between bites can be a helpful tool here.

Staying hydrated. Drinking plenty of water throughout the day can aid digestion and maintain the mucosal lining of the intestines but don’t use water to get your food down. Remember: chew, chew, chew!

Support with stress. Chronic stress can wreak havoc on your gut. Utilizing tools such as meditation, deep breathing or yoga can be beneficial for overall stress support. In particular, taking the time to get into a relaxed state before meals can be really beneficial to digestion. Consider taking a few deep breaths, practicing gratitude or prayer before meals to put yourself into a rest and digest mindset.

Moving your body. Physical activity can enhance the growth of beneficial bacteria in the gut, support digestion and improve bowel movements.

Working with a practitioner. If nothing’s working it may be time to dig a little deeper. Functional lab work, like a GI Map, can provide valuable insights to see what is going on in your gut allowing you to fine tune your lifestyle and supplementation in a more targeted way.

While you can’t stop the hormonal shifts during perimenopause and menopause, by recognizing the impact of declining hormones on the gut and implementing strategies to maintain a healthy gut, hopefully you can navigate this phase of life with fewer symptoms and more resilience.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

As you age, your nutritional needs change. This often comes as a surprise to women, particularly those that have been eating in a healthy way that has supported their body for years yet suddenly notice their body composition changing.

These changes come with the natural aging process and declination of hormones. Specifically, the loss of estrogen can impact muscle mass, insulin sensitivity, fat distribution,  digestion and more.

With all these changes to your body, the need for protein increases.

What is protein?

Protein is an essential macronutrient that plays many critical roles in the body. Proteins are made up of amino acids. There are 20 different types of amino acids that can be combined to make a protein, nine of which are essential, meaning our bodies can’t produce them and we must get them from the food we eat.

Protein is often referred to as a “building block” of life and for good reason. It contributes to building and repairing body tissues, including skin, hair, muscles, and organs. It’s also crucial for the production of enzymes that power many chemical reactions in the body.

When you consume protein, your body breaks it down into its component amino acids which are then used to support the following functions.

Protein supports your muscles. Skeletal muscle mass and muscle strength peak in the mid-20s and 30s and then gradually decrease as you age. Skeletal muscle is a crucial tissue for maintaining blood glucose control, energy balance and your overall health. Protein provides the building blocks for muscle repair and growth, helping maintain strength and functionality. So you need protein to maintain muscle as you age.

Protein supports bone health. With declining estrogen levels, bone density decreases. You want to keep your bones healthy and strong as long as possible so you can move around as you age. Strength training has been shown to improve this but protein also plays a significant role. Research suggests that women who consume adequate protein have a lower risk of osteoporosis.

Protein supports healthy metabolism and weight management. Protein causes the largest rise in the thermogenic effect of food, so your body burns more calories digesting protein compared to carbs or fat. Additionally, protein keeps you feeling full longer, reducing the chances of overeating.

Protein supports immune health. Protein contains amino acids that are essential to your immune response. Research has shown that a deficiency of dietary protein or amino acids has long been known to impair immune function and increase the susceptibility of animals and humans to infectious disease.

How much protein do you need?

The right amount of protein differs for everyone. Age, weight, activity level, and overall health are all factors to consider. A general rule of thumb that I use is 1 gram of protein per pound of ideal body weight. However, I always recommend consulting with a healthcare provider before making significant changes to your diet.

Hopefully you’re motivated to increase your protein intake to better support your body. Here are a few tips that I use to make it easier to hit my protein goals:

• Batch cook. Make extra protein so you have leftovers on hand.
• Start your day with protein. Incorporate protein into your breakfast to kick start your day. Your body is primed for protein after a night’s rest. You don’t have to eat “breakfast foods” for breakfast. Consider leftovers, egg scrambles with some sausage or ground meat, or yogurt bowls mixed with high quality protein powders.
• Mix and layer your protein sources. To avoid fatigue of eating the same thing over and over, consider mixing it up (this is where leftovers are helpful). For example, you could eat half a piece of chicken and a few pieces of shrimp.
• Properly distribute protein across the day. Try to spread out your protein across three meals to help sustain your energy levels and avoid cravings.
• Buy in bulk. This can help you save money and can help with meal prep. Purchasing a large pack of meat then cooking and freezing it in individual portions can help with having protein readily available.
• Smart snacking. If you’re hungry for a snack, opt for protein-rich snacks like jerky, cheese, nuts, seeds or cottage cheese. These not only keep you full but also help you reach your daily protein quota.
• Close gaps with high quality protein powder. Consider this more of a supplementation than a meal replacement but a smoothie with high quality protein powder can be a great way to keep you satiated in between meals.

It’s clear that protein plays an essential role in women’s health, particularly in your 40’s and beyond. I hope this encourages you to reevaluate your protein intake. Remember, adding more protein to your diet doesn’t have to be a challenge. With a little planning you can easily meet your protein needs and you’ll feel better for it. And don’t forget to consider protein-rich foods not just at dinner, but also at breakfast, lunch, and snack times.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Intermittent fasting (IF) is very popular but is it right for you?

What fasting is and isn’t.

Fasting is the voluntary withholding of food for spiritual reasons, health, weight loss and other reasons. Fasting, done correctly, should not cause suffering and is very controlled. It is not skipping meals and it is not a diet but rather an eating pattern.

Intermittent fasting generally involves varying periods of fasting interspersed by shorter windows of eating. There are several cycles of this which have been proven to work for those seeking to lose weight.

During fasting windows you can drink non-caloric liquids such as water, tea or black coffee.

Some of the most common cycles include:

• 16:8. This is where you fast for 16 hours and eat within an 8 hour window. The 16:8 method pretty much involves just skipping breakfast, and then ensuring your last meal is consumed at least 2 hours prior to when you go to sleep.
• 5:2. This option involves fasting completely for 2 entire days a week and following your normal diet patterns on the other days.
• OMAD. This stands for one meal a day. This involves eating one large meal a day during the day or only small amounts of vegetables and fruits during the day and eating one huge meal at night.
• Alternate day fasting. This is fasting every other day, either by not eating anything or eating only a few hundred calories

By adjusting the pattern and frequency by which you consume your meals, you restrict your eating hours to a shorter period during the day. This prolongs the period of fasting, generally reserved for night time, allowing the body more time to digest and assimilate what was consumed.

The important part of this cycle is to ensure that the meals you eat in between fasting periods are balanced and contain enough nutrients and minerals to see your body through the next period of fasting.

What the research says.

Studies have shown that intermittent fasting can affect the functioning of your cells, genes, and hormones, as the altered pattern of your eating will ultimately release the hormones necessary for cell growth and repair. In particular, intermittent fasting can be effective at regulating the hormones that have to do with hunger, blood sugar and metabolism.

So its benefits can include weight loss, improved insulin sensitivity, balanced blood sugar (thus lower type two diabetes risk), better mental clarity and less brain fog, better hormonal balance (specifically ghrelin and leptin), reduced inflammation, better mood, improved anxiety, depression and more.

With benefits like that, it sounds pretty tempting, but it’s definitely not for everyone.

Who can benefit from fasting?

As is common with research, a bulk of scientific evidence for the health benefits of intermittent fasting primarily comes from male subjects.

Cycling females, with monthly hormonal fluctuations, may have different caloric and energy needs at different times of the month and can experience different effects from intermittent fasting than males so I advise this group to proceed with caution.

Additionally, fasting for extended periods of time is a physiological stressor. So, if you have low adrenal or thyroid function, are struggling with stress or related symptoms such as irregular or missing cycles, poor sleep, cravings, binging or blood sugar imbalance, now may not be the time to try intermittent fasting.

And if you’re pregnant or breastfeeding, have a history with an eating disorder, are prone to experiencing anxiety or fainting intermittent fasting is probably not for you.

In these cases rather than fasting, I recommend focusing on the fundamentals: incorporating regular stress support, good sleep hygiene, regular restorative movement and getting necessary nutrients by eating protein, healthy fats and fibrous carbs three meals a day.

But if you’re feeling great and want to give it a try, I typically recommend starting with a 12 hour overnight fast. For example, you finish eating dinner by 7PM and don’t eat breakfast until 7AM. It can be a good way to ease into it. However, it’s always best to seek guidance from your health practitioner before starting any new healthcare regime.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

When we think of mindfulness, our thoughts instantly drift to the wonderful Sonoma County-based yogi, Melissa Beasley. If you are lucky enough to know her, or have taken one of her classes, you’ll know exactly what we mean. She is a true gem of a human being and we asked her to share her mindfulness tips for better health and well-being with Verdure Magazine and here they are:

Prioritize sleep. Arrange your schedule to prioritize what your body needs. This often requires saying
no to other things so that you can put your health first.
Move your body as much as possible. Dancing, boxing, yoga, taking an online class, joining a gym, get a
standing desk, go for a walk—it doesn’t matter. Just commit to it. Movement helps release stuck energy in the body, and is so powerful for overall well-being.
Align routines by incorporating healthy habits into things you already do. For example, take three
deep breaths every time you get into your car, put a goal or affirmation on your phone background, do
tree pose as you brush your teeth, or share what you’re grateful for at the start of every meal. This
helps incorporate wellness into our routines without additional time constraints.
Eat as many vegetables as possible. It’s fun to explore farmer’s markets, sign up for a CSA box, and
try new recipes. Learn how to meal prep, and set yourself up to eat healthy.
Reach out to community for support. Join a group that has shared values. Share your wellness goals
with an accountability buddy. Share your struggles and wins with friends. Hire a coach or expert to
guide you in an area you want to grow in.
Drink high quality water and eat high quality food. What we put into our body affects everything we
do, and is worth the extra cost to prioritize. Your health is worth it.
Have a mindfulness practice. This brings space and awareness to our thoughts, emotions, and
mental well-being. If meditation is new to you, try guided meditation, breathwork, or mantra. This could
also be a grounding practice, or visualization. Find what works for you and do that. The best
meditation is one you’ll actually do.
Go easy on yourself when you get off track. Get back to your wellness routine as soon as possible,
and don’t give up. Fluctuation is normal. Resilience and mindset are everything.
Mental mindset. Develop mental resilience. We all face hardships, low periods, and challenges at
various times in our lives. To re-frame challenging situations, ask yourself, “What can I learn from this,
what did I gain, how will this make me stronger?” Trust in the process of life and your capacity to
handle it. And don’t dwell on or avoid negative emotions, feel them for a time then let them go.
Find what brings you passion and do more of that. Sign up for newsletters that pique your interest,
follow people who inspire you, and get involved with causes you believe in. There are tons of courses,
content, and communities out there. Having something we love and believe in fuels our inner fire and
keeps up going.
Know your values. Life can be overwhelming, and there’s lots of noise out there. Knowing what’s
important to you will help keep you on track. To do this, write down what you actually spend your time
and energy on, and narrow that down into five or so core values based on your daily life. Then do that
again with what your ideal life looks like. Compare the two without judgment. This can show you the
gap between where you are and where you want to be.
Be open to natural medicine. Try acupuncture, chiropractic, or massage/bodywork. Take supplements (especially if you’re deficient). Walks, fresh air, and sunlight can be medicine too.
Start small and be consistent. When implementing new habits, commit to the minimum you know you
can do, and do that every day (for example: five minutes of daily meditation)
Forget all this. We’re all unique beings on our own path! Accept yours will look different than mine,
and be willing to do things differently. Find what works for you and do that.

You can find Melissa teaching on Saturday, June 3rd, 10th and 24th at 10:00AM at Boho Manor in Monte Rio.

We’ve all heard of the trending adrenal cocktail by now—but what is it exactly? And is the trend worth the hype? Let’s demystify this and find out once and for all:

What is an adrenal cocktail? An adrenal cocktail is a non-alcoholic elixir that aims to balance key vitamins and minerals in the body, replenishing fatigued adrenal glands and, therefore, supporting the hypothalamic-pituitary-adrenal (HPA) axis. While specific ingredients and recipes may vary, it always includes Vitamin C, potassium, and sea salt.

What are the adrenal glands? The adrenal glands (you have two of them) are located just above the kidneys and regulate key hormones, namely cortisol, aldosterone, and adrenaline, which help regulate various processes like energy production, metabolism, and stress response.

What is adrenal fatigue? Adrenal fatigue occurs when chronic or severe stress effects the body’s ability to make the hormones needed to handle the stress. The adrenals can no longer produce sufficient levels of cortisol to keep up with the demand and become overwhelmed in the process. Because cortisol production is a top priority, other hormones begin to take a hit, and imbalances ensue.

What do vitamins and minerals have to do with it? Balanced minerals equal balanced hormones equal happy cells. Happy, hydrated cells require a particular ratio of sodium to potassium (1:16), and most Americans don’t get enough potassium. Because of this transport process imbalance, too much sodium leaves the cells with water, leaving the cells dehydrated and even dysfunctional. The adrenal glands use up more Vitamin C when under chronic or severe stress, depleting the body of this essential vitamin, which can leave you prone to oxidative stress and compromised immune function. Sea salt contains vital trace minerals and electrolytes like magnesium that help with energy levels, blood pressure regulation, and adrenal function. It really elevates the taste, too.

Who is the adrenal cocktail for? The adrenal cocktail is an easy way to support and nourish the adrenal glands and is chock-full of essential vitamins, minerals, and electrolytes. It’s an ideal drink for anyone, especially those feeling sluggish or fatigued in the afternoons or is suffering with daily stress.

When should I drink my adrenal cocktail? It’s best to drink your adrenal cocktail when mineral levels begin to dip naturally, around 10AM and 2PM. If you have blood sugar management issues, it may be best to consume your adrenal cocktail 15-20 minutes after eating to help blunt a potential sugar spike. As with anything new, start slowly with one adrenal cocktail per day and see how you feel before introducing a second glass.

How do I make an adrenal cocktail? An adrenal cocktail is made using a source of Vitamin C, potassium, and sea salt. This could be orange juice (Vitamin C), cream of tartar (potassium), and Celtic sea salt (sea salt). You could also purchase an adrenal cocktail mix—just make sure it’s clean, with no added sugars, flavors, or additives. I like Jigsaw Health’s Adrenal Cocktail + Whole Food Vitamin C because it’s simple—and very clean. I add one scoop to a glass of spring water with a splash of pineapple juice and a squeeze of lemon. Be sure to mix well.

Favorite Recipes:

Tangy Orange:

1 cup fresh squeezed orange juice + 1/4 tsp cream of tartar + 1/4 tsp sea salt + splash of plain sparkling water

Tropical Paradise:

1 cup coconut water + 1/2 cup pineapple juice + 1/2 cup lime juice + 1/4 tsp pink Himalayan salt

Optional add-ins:

grass-fed collagen / coconut cream / protein powder

So what do you think? Will you give the adrenal cocktail a try? Try one of our favorite recipes above and be sure to report back to us.

Cheers to happy and healthy adrenals!

The Vernal, or Spring, Equinox marks the beginning of the new year—of rebirth, of starting anew, of hope. As the days grow longer and more light-filled, it is a great time to set forth new intentions, to bring to life your wildest Winter dreams, and to usher in new habits that support this season of growth and transformation.

Here are seven simple habits to implement into your daily routine to support this season of growth and expansion:

1. Drink a glass of water upon waking. Hydrate, and get your digestive juices flowing, too. Add lemon for a boost of vitamin C and antioxidants. Remember, always drink up after brushing your teeth and scraping your tongue but before having breakfast or coffee.

2. Eat breakfast. Don’t skip the most important meal of the day. Instead, start the day with a nourishing, energizing, and satiating meal that helps support your hormones and blood sugar levels.

3. Wait to have coffee. Wait at least two hours after waking to drink your cup ‘o joe, preferably after eating, too, so as not to throw-off or manipulate your cortisol levels, which naturally rise upon waking.

4. Take a walk—everyday. Take a 30 minute walk everyday and notice the positive changes that arise. Not only does walking get us outside into the fresh air and sunshine, both of which are immensely healing, but walking daily boosts our cardiovascular health, strengthens our bones and joints, increases our energy, helps us maintain a healthy weight, tones our muscles, and decreases our chances of developing diseases like type 2 diabetes, high blood pressure, stroke, and cancer.

5. Eat dinner as a family. A conflict of schedule is not an excuse—make it happen. Eating together is a simple yet profound moment of connection and ritual that strengthens the family bond and helps children develop an appreciation for and connection with their food (and the preparation involved in making it).

6. Put down the phone one hour before bed time. Catch-up for a bit, then opt for airplane mode, or turning it off completely, in favor of picking up a book, connecting with your partner or children, playing a card game, listening to music, collecting your thoughts, or stretching it out before bed. The blue light emitted from devices like smart phones interrupts the production of melatonin, which naturally increases as the sun sets.

7. Don’t over commit. Don’t be afraid to set boundaries and to say no. Over-committing is what leaves us feeling tired and burnt out half-way through the year. Prioritize self-care and downtime; it’s essential.

Everyone’s heard about menopause but have you heard of perimenopause? If you’re a woman 35 or older, there’s a good chance you’re in or approaching perimenopause.

Not sure what it is? You’re not alone. Let’s dive into this less discussed phase of a woman’s life.

What is perimenopause?

Perimenopause is the period of time leading up to menopause when a woman’s body is transitioning from reproductive to non-reproductive.

After puberty, women go through three phases of fertility:

• Pre-menopause: During this phase, you have full ovarian function and regularly produce estrogen and ovulate.
• Perimenopause: Your ovaries begin the shutting down process. Your ovaries begin to fluctuate in their ovulation and production of estrogen. This can lead to unpredictable menstrual cycles and other symptoms.
• Menopause: Your ovaries have shut down and you haven’t had a menstrual cycle in 12 months.

How might perimenopasue impact you?

Hormones are chemical messengers in the body that control, coordinate and regulate essential functions in your body. This can include sleep, mood, weight, sexual function, hunger cues and more. Changes in hormone production and levels can result in imbalances and change how the body signals and communicates and this can impact how your body functions.

For many women this can result in a range of physical and emotional symptoms that can be difficult to manage. These symptoms can include:

• Irregular periods
• Breast tenderness
• Hot flashes
• Sleep problems
• Lower sex drive
• Fatigue
• Mood changes
• Weight gain
• Memory loss
• Brain fog
• Indigestion
• Joint pain

The timing, type and intensity of symptoms can vary greatly among women. Some women may feel off starting in their mid to late 30s whereas others may not experience it until their 40s or others may not notice anything at all.

How long can it last?

The process of your ovaries shutting down takes some time and the length of perimenopause can vary. Some women can be in this stage for very short periods of time whereas for others it can continue for 10 years or so.

How do you know if you are in perimenopause?

There is no one test to determine if you are in perimenopause. Typically, it is a gradual transition and is identified by factors such as your age and the symptoms you are experiencing. In some cases, tests may be used to check hormone levels and rule out other possible causes of symptoms.

What can you do about it?

Perimenopause is a natural phase of life so you can’t stop it but your lifestyle choices can play a significant role in how your body experiences symptoms. For example, stress, poor nutrition, lack of exercise and smoking can exacerbate symptoms.

As noted, during this phase of life, your hormones are changing so you may find that routines that worked for you in the past, like diet or exercise, no longer do.

Here are a few lifestyle recommendations that can support you during this perimenopause:

1. Support your body with stress. For most women, production of progesterone, a feel good hormone that has a calming effect on the body and makes you more resilient to stress, starts to drop in your mid to late 30s. Therefore you may find you’re less resilient to stress than you used to be. Proactively incorporate more stress support activities in your life.
2. Move your body mindfully. Instead of intense exercise that can increase stress levels, consider more gentle and restorative forms of movement such as walking, yoga, stretching or barre.
3. Eat balanced meals. Nourish your body with nutrients from real whole foods. Eat protein, healthy fats and fibrous carbs at each meal. This can help keep your blood sugar balanced to better support mood, energy and cravings.
4. Prioritize sleep. During sleep your body repairs cells, rids itself of toxic waste, metabolizes hormones and restores energy. Sleep is critical to regulating cortisol, your stress hormone. Consider incorporating a sleep routine.
5. Limit toxin exposure. Our bodies have become inundated with chemicals and toxins that we’re not necessarily equipped to come in contact with. This can put additional stress on the body and can impact how your body functions. Evaluate your toxic load and make changes where you can.

While it may be difficult to realize that you’re not as young as you used to be and your body is changing, I encourage you to consider this period of transition as an opportunity to try different things and prioritize self-care.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Do you feel like you start your days feeling rushed? Too much to do with too little time? You’re not alone. Our lives and schedules have become packed with activities and to-do lists.

The key to staying on track is creating a routine. Routines play an important role in how well we function. And one of the best places to start is the morning!

Here are a few benefits of implementing a morning routine:

• Increased positivity. Starting your day with activities that help you feel balanced or accomplished puts you in a more positive mood that can be carried on into the day.
• Better productivity. Having a routine makes you more efficient. This is crucial for someone with a busy schedule. Starting your day in an organized way allows you to prioritize what is most important and get more done.
• Reduced stress. A set routine can reduce uncertainty, provide you with more structure and an increased sense of control. This can help reduce anxiety and stress.
• Improved self-care or physical health. A morning routine that consists of activities like a nourishing meal, a mindfulness activity or exercise can improve your overall well-being.

Think of a morning routine as an opportunity to start your day with activities (or tranquility) that you need to focus for the day ahead. Let’s take a look at steps you can take to create your own personalized morning routine.

To start, create a list of everything you need or want to get done each morning, both in your home life and at work.

Next, group activities in an order that seem the most natural. For example, if exercise, showering and brushing your teeth are on your list, you’ll probably want to exercise before you shower and brush your teeth while you’re already in the bathroom.

Now it’s time to get specific. Take your ordered, grouped activities and get as specific as you want. Allocate how much team each activity takes and consider what time you need to get up in order to accomplish the activities before you’re needed elsewhere.

Finally, try it out and adapt as necessary. Start with a week making tweaks as you go. After a few weeks, assess your morning routine and determine what’s working and what can be improved. Note how this new routine makes you feel. If you find you’re more stressed, then your routine will need some adjusting. The purpose of a morning routine is to make life easier, allow you to be more productive and have the energy you need for the remainder of the day.

If you’re not sure where to start, here are a few ideas:

• Hydrate with water
• Journal or meditate for 10 minutes
• Get some sunlight
• Do a few stretches
• Take a 20 minute walk or lift some weights
• Enjoy a nourishing breakfast
• Savor a cup of tea or coffee in a quiet space

Remember, what works for one person may not work for another, so it’s important that your routine is designed to suit you, your lifestyle and goals. Also, be realistic. If this is new to you, set yourself up for success but starting small and build from there.

Creating a morning routine that works for you takes some experimentation, but the benefits are well worth the effort. You’ll start seeing the positive effects in no time!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com