HEALTH
Fall into healthy habits Tips to boost wellness
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FLHQWLƶF UHVHDUFK VKRZV KRZ ERWK our physical health and mental KHDOWK DUH DƵHFWHG E\ WKH GHFUHDVH in temperatures and an increase in time spent indoors during the fall months. However, having a clear understanding of what to expect and preparedness will keep you in tip-top shape for fall and beyond.
Maintain Adequate Vitamin D Levels During the summer, most people get their daily recommended dose of Vitamin D from sun exposure by spending about 10-15 minutes per day outdoors. But, with the sun out for fewer hours and beach GD\V D WKLQJ RI WKH SDVW IXOƶOOLQJ 9LWDPLQ ' requirements during the fall is a bit tricky. Research links low levels of Vitamin D to everything from increased colon cancer risk to anxiety. Though it’s best to get nutrients from foods, obtaining adequate Vitamin D from diet alone is not easy. Foods VXFK DV IDWW\ ƶVKHV VDOPRQ ODNH WURXW DQG DOEDFRUH WXQD HJJ \RONV IRUWLƶHG FHUHDOV and cheese are all Vitamin D rich. But, VSHFLƶF SRSXODWLRQV LQFOXGLQJ SUHJQDQW women and vegans, may want to consider a Vitamin D supplement. As, while the daily recommendation is 400-800 IU, some people need upwards of 1,000-4,000 IU
per day to keep their levels in the adequate range. Consult your doctor to determine what’s best for you.
Get Enough Sleep Contrary to popular belief, spending a few extra hours cuddled under the duvet isn’t necessarily helping you. Keeping a consistent sleep schedule is perhaps the most essential piece of sleep hygiene. As the sun rises later in the fall and
winter months, access to blue light is OHVV VLJQLƶFDQW DQG LQWHUIHUHV ZLWK RXU circadian rhythm. This hindrance throws RƵ RXU ERG\šV LQWHUQDO DZDUHQHVV RI WKH times to be tired versus alert. It’s essential to maintain consistent bed and rise times daily to combat your body’s craving for extra sleep. Perhaps the one thing working in favour of a peaceful slumber is the refreshing drop in temperature fall brings. Sleep studies show the best sleep patterns occur in a cool environment, especially for those who experience night sweats. Logging the recommended seven to eight hours of restful, restorative sleep each night is vital. If you struggle to PDLQWDLQ D KHDOWK\ VOHHS URXWLQH E\ ƶQGLQJ LW GLƸFXOW WR IDOO DVOHHS RU VXVWDLQ D UHVWIXO night’s sleep, consider supplementing your diet with CBD Hemp Oil products. You can ƶQG PDQ\ &%' RSWLRQV LQ GLVSHQVDULHV DW The Phoenix Stores in capsule, liquid and gummy forms.
Stay Hydrated Your body depends on water to survive and its overall good health. Every cell, tissue, and organ in your body needs water to ZRUN HƵHFWLYHO\ )RU H[DPSOH \RXU ERG\ 14
Health & Beauty Winter 2021/22
