From Brain Fog to Feeling Fabulous: A Harvard-Educated Functional Medicine Doctor Spills the Deets on Reclaiming Your Brain
Dr. Susan Sklar spills her secrets on reclaiming your brain the holistic way, with 10 simple steps.
DON'T SKIMP ON SLEEP
Get 7 to 8 hours sleep each night. Sleep releases Human Growth Hormone (HGH) which helps the body heal. Without deep sleep, you age prematurely, gain weight and decrease your immunity. Best sleep is had between 9pm - 9am. Create a peaceful, comfortable sleep environment by ditching the TV in the bedroom and limiting electronic devices near bedtime. Melatonin, passionflower, jujube seed extract, and valerian are our favorite go-to natural sleep aids.
TURN ON YOUR ANTI-AGING GENES WITH RESVERATROL
Sirtuin genes control aging. And certain natural substances like resveratrol, a safe, natural, antioxidant-rich substance, activates sirtuin genes, which decreases risk of chronic illness, while activating your longevity genes. Resveratrol is found in red wine (you're welcome for validating Wine Wednesdays), peanuts and grape skins.
LIVE LONGER WITH FISH OIL
Fish oil contains 2 essential fatty acids, EPA and DHA. Every cell is wrapped in a membrane composed of EPA and DHA. Fish oil reduces risk of cardiovascular disease and sudden death from heart irregularities, while reducing inflammatory responses associated with pain/soreness. It also helps your brain function better, resulting in improved memory and improved emotional balance. Take 1,000 - 2,000mg 2x/day min.
LOWER STRESS HORMONE LEVELS IN UNDER FIVE MINUTES
Lower cortisol, a stress hormone, levels through relaxation (meditation, prayer, yoga, massage, acupuncture, etc.). Sit in a quiet place. Close your eyes. Take deep breaths through your nose to a slow count of five. Expand your abdomen as you fill your lungs. Exhale through your mouth to a slow count of five. Repeat 15x for rejuvenation in under five minutes. OR, just schedule your next acupuncture appointment & hang with us!
VITAMIN D: THE SUNSHINE VITAMIN
Most people are deficient in Vitamin D. Supplementing with Vitamin D reduces the risk of breast cancer, prostate cancer, colon cancer, cardiovascular disease and osteoporosis. Take the active form, Vitamin D3. Most people need at least 2,000 - 3,000 iu/day.
GET YOUR HEART-RATE UP
Get active on a regular basis, 3-4/wk. Make it fun – dancing, cycling, swimming, walking or running. Combine aerobic exercise or HIIT (high-intensity interval training), raising your heart rate, with resistance exercises, using weights, bands, or your own body weight. Change up your routine often to maximize efficiency.
SPICE UP YOUR LIFE
Antioxidant powders like turmeric have been shown to decrease risk of Alzheimer's disease and other chronic diseases. Curcumin, the active ingredient in turmeric, has potent anti-oxidant, anti-inflammatory and anti-cancer activity. Rosemany, basil, oregano and coriander are also great in aiding digestion.
Saying “no” is vital to preserving health and well-being. Emotional demands affect your health by causing an imbalance of hormones like cortisol, which leave us fatigued and unhappy. Make a list of people draining your energy, and think of ways to set limits with them.
TAKE A GOOD MULTIVITAMIN DAILY
Food grown in nutrient-poor soil lacks essential nutrients we need. On estimate, it takes 20 of today's peaches to equal the anti-oxidant power of a single peach grown in the 1950s. Take a good multivitamin every day to supplement your food.
SET WRITTEN HEALTH GOALS
From written to reality – writing your goals down makes you 42% more likely to achieve them. Writing your goals down helps set you on a path to finding help and support in achieving them. Take a few minutes and make it happen.
Dr. Susan Sklar is a Harvard-trained OBGYN, functional medicine doctor and founder of the Sklar Center for Restorative Medicine in Long Beach, CA.
Want more Sklar secrets? She's joining us for a FREE talk on Wed, 2/28 @ 6pm– RSVP HERE.