Latest / Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease / 099 // 20 Quick Health Tips for a Busy Summer

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099 // 20 Quick Health Tips for a Busy Summer · Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease

• 0:00
  Welcome to episode 99 of the Health with Hashimoto's podcast.
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  Every single episode, I give you simple and sustainable things that you can
• 0:08
  do to improve your health, even if and especially if you have Hashimoto's.
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  We want to give our bodies every chance they can have to be healthy.
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  We have to support everything that our bodies need in order to do their jobs.
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  And today, I don't have just one simple and sustainable health tip for you.
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  I have 20. I am going to give you 20 different things that you can do during the busy summer months.
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  You can do them anytime, but these are specifically designed for right now when
• 0:38
  you're running short on time.
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  Every single one of these can be implemented in less than 10 minutes.
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  Now, don't like take every single one of these.
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  In fact, just pick one, maybe two, and then you can go to the website.
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  I have a blog that goes along with this podcast episode, and it has a list of all 20.
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  So you can go over there unless you're like not multitasking.
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  I'm always multitasking when I am listening to podcasts.
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  So if you're sitting there with a pen and paper and you're taking notes, then you'll get all 20.
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  Otherwise, if you're multitasking, head over to the blog, it's healthwithhashimotos.com.
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  And you can just print out the list because it'll be right there on the blog.
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  So let's dive in to number 20. Now these are all in random order.
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  They are not in order of importance.
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  They are not in order of like how much time they'll take. It's just a list of 20.
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  Number one is to hydrate first thing in the morning.
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  Now I keep a mason jar of water right on my bedside stand.
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  Personally, I take my synbiotic, my pre and probiotic first thing when I wake up.
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  I sit up in bed. I grab my jar of water.
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  I grab that seed synbiotic. That's the brand I use. and I take one of those
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  first thing in the morning before I even stand up.
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  If you take thyroid medication, you probably do the same thing with your thyroid medication.
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  It is really good to start your day with some water, no matter what,
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  because we all dry out in the night. That's how our bodies are designed.
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  You can up-level this by adding some lemon juice. I do not because,
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  because, well, I don't want the lemon juice to sit there all night, so I just do plain water.
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  Number two, morning sunlight. When you expose your eyeballs to the sun first
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  thing in the morning, it really helps your circadian rhythm,
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  which is going to help you sleep better tonight.
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  It's also going to help you be more awake and alert. So spend a couple minutes outside, ideally.
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  Just looking, not directly at the sun, looking at the daylight first thing in the morning.
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  Number three, do you stretch every day? I admit I do not.
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  Now, workout, walk, yes, strength training, sometimes stretching,
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  I'm not very consistent at it. How about you?
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  It is a simple thing that you can do to increase your health.
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  You can do just a simple five-minute stretching routine.
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  You can find them online. You can look up yoga routines, Pilates.
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  Pilates is more strength.
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  But whatever it takes for you, just incorporate some stretching.
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  Number four, herbal tea.
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  Now, I love a good cup of herbal tea, non-caffeinated, just herbal tea.
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  Some of them have really good health benefits.
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  In the past, we have talked about how chamomile can help with Hashimoto's.
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  That was back in episode 81, and I shared a study where they found that drinking
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  chamomile tea two to six times a week decreased your risk of developing thyroid
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  cancer and thyroid disease. So interesting.
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  Number five is kind of popular, and I admit I have tried it and does not agree
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  with me, and that is ending your shower with a blast of freezing cold water.
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  Some people try to get up to two minutes under the cold, cold water,
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  and they find that this practice, it stresses your body, which it's supposed to do.
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  It's that short-term stress, and it makes your body stronger.
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  Now, I will caution you, if you are dealing with an autoimmune problem where
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  your body is already stressed, this might help. It might help build your resilience
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  to stress or it might hurt and cause like too much stress.
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  So really monitor yourself, know yourself and know what works for you.
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  Go ahead and try it and maybe it will work for you, maybe not.
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  But a cold shower or cold end of your shower can stimulate blood circulation
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  and it can reduce inflammation.
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  Hack or tip number six is my favorite. You know what it's going to be?
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  Deep breathing, belly breathing or diaphragmatic breathing.
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  It reduces stress. It promotes relaxation.
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  It is so good for you. And you can just do like just a couple of rounds.
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  So helpful. Now, if you want to up level it, if you feel super stressed and
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  you want to like, you know, make this even more powerful.
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  You can hum on your exhale for each one of the belly breaths.
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  So you take a big deep breath in with your diaphragm so your belly is moving
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  out, not your shoulders or chest.
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  And then as you exhale, just hum. Don't force it out. Just hum your full exhale.
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  And then when you're out of air, take a big deep breath in and hum to exhale.
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  Do that three to five times and see how you feel. You do not have to hum at a certain frequency.
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  Just the humming itself, that vibration in your chest, it is said to lower your
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  stress even more than just the diaphragmatic breathing itself.
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  All right, tip number seven is make sure you have healthy snacks around.
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  Now, this might take you a full 10 minutes or maybe more if you have distractions
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  with kids, but you can, I mean, just throw a bag of baby carrots and hummus in your grocery cart.
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  That won't take very long and they're available in the fridge.
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  Or make sure that you chop up carrots, you know, peel peel the carrots and chop them.
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  That might take you 10, 15 minutes, depending on how big that bag of carrots is.
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  But just make sure that you have some healthy snacks available in the fridge,
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  handful of nuts, some nut butter and some fruit, whatever kind of pairing you prefer.
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  If you have something to reach for, you are more likely to reach for that healthy
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  thing instead of the unhealthy thing.
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  So quick tip is just to have it available.
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  Tip number eight is so relaxing at the end of a day, especially if you've been
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  on your feet, and that is a foot soak.
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  You don't have to do a full bath, full shower, just pop your feet in some water.
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  You can add some Epsom salts in it if you want, and just reduce that fatigue in your feet.
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  I have heard that if you add Epsom salts into your foot soak,
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  and if you have a migraine, that that can help with your migraine.
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  Something about like it draws more of your blood flow down to your feet from up in your head.
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  So it kind of reduces the pressure in your head a little bit.
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  If you deal with migraines, you can see if that works for you.
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  There's a lot of causes to migraines. So it may work. It may not. Again, know yourself.
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  That was number eight. Number nine is a gratitude journal.
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  This does not take very long. At the end of a day, ideally, you can do it at
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  the beginning of the day, but at the end of a day, write down three to five
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  things that you were grateful for today.
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  Now, what that does is it tells your brain, it tells the reticular activating system in your.
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  Good moments that you can be thankful for. And so if your brain,
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  if your reticular activating system,
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  it's a pinky sized thing in the base of your brain, if it knows that that's
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  important to you, then it will look for those times during the day and it will alert you to them.
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  That's the job of the RAS, the reticular activating system.
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  It's the filter. It doesn't let extra things in.
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  It It decides what you're going to notice because you are having so many signals
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  get to your brain every single second.
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  So there has to be a gatekeeper. You can't be aware of every single one of those. You would go crazy.
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  By keeping a gratitude journal, you're telling your RAS that feeling grateful
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  is important, that you want to notice the things that you can be grateful for,
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  and you will notice those.
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  So it's not like you're changing the day, but you're changing your perception of the day.
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  You're changing your perception of the world.
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  It is so fast, three to five minutes, and it can change everything.
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  So a gratitude journal is number nine.
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  Number 10 is sticking with the theme of writing.
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  And this is spending some time using art to de-stress.
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  Now you can go out and check episode
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  36, where I talk about using art to de-stress. I talk about drawing.
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  I think Zentangle might be in that episode.
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  Rhythmic, repetitive things like crochet, knit, cross stitch maybe I talked about.
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  I brought in a whole bunch of different things that you can do with your hands
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  that are all creating art that will decrease your stress. And that is episode 36.
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  All right, tip number 11 is a quick green smoothie.
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  Now you might want to prepare these or at least like write out what you're going
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  to have in your green smoothie ahead of time.
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  Basically, the recipe is this, throw some greens in the blender and blend those
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  up first. First, the key to a smooth smoothie is blending your greens first.
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  And then once they are smooth, then you add the other stuff in.
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  Whether you're going to add fruit, berries, a banana, some peanut butter,
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  whatever you add to your green smoothie, blend the greens first and then add your other stuff.
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  If you are looking specifically for liver health to support your liver,
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  because of course it's your liver that's the big filter.
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  And if you have Hashimoto's, you want to make sure that your liver can process
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  all of the hormones, especially estrogen, which can mess with your liver and it can cause problems.
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  We've talked about estrogen dominance and that relationship to Hashimoto's.
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  So if you're trying to prioritize your liver health, throw some broccoli sprouts
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  into your green smoothie.
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  Broccoli sprouts are one of the best vegetables that you can have for liver health.
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  Number 12 is again eating and that is prioritize protein.
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  How much protein do you eat in a day?
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  Getting enough protein in your day is crucial for physical health.
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  It's helpful for mental health. Getting enough protein has an impact on both
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  anxiety and depression.
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  Protein also helps with, well, every single aspect of your health. So prioritize protein.
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  I have heard it said that most women should, there's that should,
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  you know, figure it out for yourself, but most women should aim for about 100
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  grams of protein a day and not more than about 30 grams at one sitting. So,
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  If you divide that up, you got three meals, 30 grams of protein for each one
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  of those meals, plus a snack.
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  That one might take you more than 10 minutes the first time to like count your
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  macros and to look at what you typically like to eat and how many grams of protein it is.
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  But once you know the macros, you know, the protein fats and carbs of what you typically eat,
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  this will not take you more than a couple minutes to grab what you know works
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  for you as far as boosting your protein.
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  Number 13, take a walk after supper. This does not have to be more than 10 minutes.
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  Between 10 to 15 minutes. Okay, so this one is, you know, a little longer than
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  10 minutes, but 10 minutes will do.
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  But 10 to 15 minutes is going to improve how your body is processing what you just ate.
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  Now, I'm not telling you to move fast.
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  I'm not telling you to do a workout or to, you know, run your heart rate way
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  up and go all into cardio.
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  No, this is just a simple walk for 10 to 15 minutes, and it's going to help
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  your body process your food.
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  It's going to help it take care of the blood sugar, and it could help you sleep better.
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  Also, if you're watching the sunrise eyes, or if you're getting that circadian
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  rhythm light into your eyeballs, that can boost your sleep. That was number 13.
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  Number 14 is being mindful.
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  Now being mindful, I think back to when one of my sons was really struggling with sleep sometimes,
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  and we would count to five, and I would have him look for five things that he
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  could see in his room, four things that he could hear,
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  three things that he could touch, two things that he could smell.
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  And obviously, I'm not going to have him taste anything. We're going to leave out that sense.
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  And we would have two or one thing that he was grateful for.
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  Being mindful just slows you down and focuses on what is in the.
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  What is in the present moment. What are you around? What is going on?
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  What are you surrounded by? Just be present. That is really the key for mindfulness.
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  It can slow you down and it can decrease your stress.
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  Number 15 is another snack one, and that is just berries.
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  I love berries, especially if they're fresh from outside. I don't know about
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  you. I do not like cold fruit.
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  It just, I don't like it. So if I pull some strawberries or raspberries or blueberries
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  out of the refrigerator, I don't like them.
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  If I pull them off the tree, off the bush, they are so good.
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  Sun warmed, just a fresh raspberry right off the bush.
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  Of course, you're getting bitten by mosquitoes and the raspberry bushes might
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  poke you, but there's something about fresh berries right off the bush. They're so good.
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  But berries in general, They have a lot of antioxidants. They are good for you.
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  Number 16 out of 20. Have you ever heard of grounding or earthing?
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  It is essentially the practice of just like electricity, you have to have a grounding wire.
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  It's doing that with your body. We are in insulated houses. We wear rubber on our feet.
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  We can build up electricity, not a ton, but we can build up electricity.
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  Have you ever rubbed a balloon on your head and it builds up the electricity
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  and then you touch something and there's that shock?
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  Well, there's a little bit of electricity built up all the time in us just because
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  of the environment that we live in.
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  If you go outside and you touch grass.
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  Now, touching grass can be used as an insult these days, especially for people
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  who are online too much. People will say, go touch grass.
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  And it's an insult, meaning that you are too involved in the online world. But it's really true.
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  We need to go outside and touch grass. And that's not an insult.
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  It just is. We are healthier when we go outside and touch the ground.
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  When you touch the ground, especially with two parts of your body,
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  that way the electricity can go through better, then you're going to be more
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  on the electrical wavelength of the earth.
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  I don't know all the right terms. All I know is that when I rub a balloon against
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  my head and build up that electricity and I touch something, I release the extra.
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  Same thing happens when you go touch the earth with especially like two parts
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  of you because you want it to flow through.
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  And if you want to look it up online, there's videos of people like holding
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  on to the, oh, what are they called?
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  The wires where the gauge, is that what they call it? Where they can see how
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  much electricity is in stuff.
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  Electricians use them. Anyway, there's videos of people doing that and it's,
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  and it shows like how much electricity is in them.
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  And then when they stand on the ground with both feet, then how that changes.
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  Super interesting. And it can decrease the inflammation in your body and it's
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  been shown to decrease pain.
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  All right, number 17, essential oils and aromatherapy. This one's super fast.
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  If you have a diffuser, put a couple of drops of calming essential oils in or
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  whatever you want to create that environment that you want.
• 17:03
  If you want something soothing or something invigorating, there is an oil blend for that.
• 17:09
  I personally love Eden's Garden Oil the best. They are pure.
• 17:14
  They were the first company that I was ever aware of before the big network marketing ones.
• 17:20
  They were putting out their certificate of analysis and their GCMS. mess.
• 17:26
  So it's also woman-owned.
• 17:29
  It's also much cheaper than the other big ones.
• 17:33
  And I love that they have such an emphasis on safe education.
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  All the things that they promote are safe and research-backed.
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  The number, okay, we're on number 18, music.
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  Pop on some music, and dance or relax, whatever you're in the mood for. Music is healthy.
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  That one's super fast. Number 19, read a book.
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  If you read novels, if you read fiction, it actually makes you healthier.
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  Now this one, it could take you more than 10 minutes.
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  When I sit down to read a book, I do not read for 10 minutes.
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  But you can flip through a magazine, you can flip through a book of art.
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  You can open your novel and read for 10 minutes.
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  And reading can give you a mental break, and it can just be good for your health.
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  All right, we're on to number 20, which is the final one.
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  That is positive affirmations. I love telling truth.
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  And a lot of the things that we repeat in our heads on repeat over and over are negative.
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  Many of them are not true. They're are not kind. We just have these negative
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  thoughts, these negative soundtracks running through our head.
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  A positive affirmation, it is something that is true.
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  It points you towards the truth. It speaks truth into you.
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  It's not changing the world around you. It's helping you know who you are.
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  Now, if you are interested in some positive affirmations, I do have a 90-day
• 19:07
  text campaign that I would love to send to you.
• 19:10
  Now, this is not all affirmations. I have health information mixed in here.
• 19:15
  I have some health hacks in here. I have some, like I said, positive affirmations.
• 19:19
  It is 90 days of getting one text from me every morning.
• 19:23
  I would love to text you for the next 90 days.
• 19:27
  Now, the cost for this is not anything directly to me.
• 19:31
  The cost is you start on the dual synergizer.
• 19:35
  Now you've heard me talk about that in the past. It is protandum NRF2,
• 19:40
  which decreases the oxidative stress in your body by 40% in 30 days. That's.
• 19:46
  Huge. It increases three different antioxidants made by your body.
• 19:51
  The NRF2 pathway that you have in your body is activated by this protandum NRF2.
• 19:57
  The other part of the dual synergizer boosts your mitochondrial health and helps
• 20:02
  your body create more energy.
• 20:04
  Do we need that as somebody with Hashimoto's? Absolutely we do.
• 20:09
  So by supporting these two different pathways, ways, the NRF2 and the NRF1,
• 20:14
  which is the mitochondria one, you are working on your health and it takes less
• 20:18
  than, what, 10 seconds a day to take those two different products.
• 20:23
  So if you want to get those 90 days of texts from me to encourage you,
• 20:30
  to help you focus on your health, to teach you some more about your health,
• 20:35
  90 days, I would love to do that.
• 20:37
  And you're supporting your health by taking the ProTandem Dual Synergizer in the meantime.
• 20:43
  Now, to sign up for this, the link for the Dual Synergizer, I've got an affiliate
• 20:48
  link down below in the show notes.
• 20:50
  Click that link, order, and then make sure to send me a message so that I know
• 20:57
  that you want to be part of that text campaign.
• 21:00
  Otherwise, I won't know that you want to do the 90 days. You'll still get the
• 21:04
  ProTandem Dual Synergizer, of course, because you ordered it.
• 21:07
  But unless you specifically tell me, I will not know to add you to that 90 day text campaign.
• 21:13
  So click the link down below, buy the pro tandem, and then text me and let me
• 21:19
  know that you want to be part of that.
• 21:21
  I look forward to texting you and encouraging you in your health on your phone
• 21:26
  every day for the next 90 days.
• 21:28
  This podcast is for informational and educational purposes only.
• 21:32
  Please discuss any concerns and plans with your trusted healthcare professional.
• 21:36
  If you found this episode helpful, will you please share it with a friend?
• 21:39
  I'll see you next week on The Health With Heart.
• 21:42
  Music.