It's my job to constantly stay in-the-know about new workouts, technology, products, foods, supplements, and lifestyle tweaks that I can incorporate into my daily routine. I'm always experimenting to find out what works and what doesn't. At the end of the day, your wellness routine should make you feel good and can easily be maintained over the long-term. You shouldn't be adopting every new fad and trend you see on social media. Remember, the health and wellness business is very lucrative ($480 billion dollars and climbing in the US) and has been built on not-so-honest practices designed to make you feel less than. Here is a list of the ones that have withstood the test of time to eventually become habit in my life.
Gua Sha
I've been doing gua sha on and off for a few years but really kicked it up a notch this October when I decided to take a year-long Botox break. Don't get me wrong, I love a good neurotoxin more than most people. I have a face that knows how I feel before my brain does. Candid photos are an absolute nightmare. I often get asked the awkward question, "Tamara, is there anything you would like to add?" Resting bitch face has nothing on flashing judgy face and "WTF" face - not a great look around patients or kids. I think I just convinced myself I need to make an appointment with Dr. Sameer. If you're in the Chicago area, he's the best.
Ok, back to gua sha. Despite my judgy face and the lack of Botox, I've never had so many compliments on my skin than I have had in the last couple months; and some compliments were given while I was in broad daylight, so you know they're legit. I credit the consistent (2-3 times per week) gua sha practice. It also scores major bonus points for relieving tension in your shoulders, neck and jaw. To get started with gua sha, find a quick video here or a longer version here.
Supplements
Everyone wants to know about supplements specifically which ones they should be taking. I will give you my top 3 that I take on most days and have recommended to about 90% of my patients, but let me start with this disclaimer ... I highly recommend getting nutrient testing prior to starting a supplement. Rather than throwing everything at a wall to see what sticks and wasting a bunch of money, testing pinpoints exactly what your body specifically needs to function effectively and efficiently.
Omega-3/Fish Oil/ EPA/DHA: If I was told I had to recommend one supplement to everyone, it would be a quality fish oil. The overwhelming majority of Americans are deficient in omega-3 fatty acids and it's one of those workhorses that has so many important functions in the brain and in the body including reducing inflammation, protecting the heart, liver and the brain, improves skin, hair and nail health, supports mental health.
Vitamin D3 + K2:
Vitamin D has become the Taylor Swift of vitamins and for good reason. Most of us are insufficient or deficient in this critical vitamin because we are no longer hunting and gathering but sitting in our little cubicles, hunched over a screen. Optimal levels of vitamin D (approximately 75 ng/dL) protects us from viruses like COVID and the flu, cancer, heart disease, depression, chronic muscle pain, diabetes, bone loss and some autoimmune diseases. If you don't know your vitamin D level, get tested and then get tested regularly. If you're not hovering around the 75 ng/dL (+/- 15 ng/dL) mark, you need a supplement and good, old-fashioned sunshine.
When you are taking a vitamin D supplement, you should always combine it with K2. One of the jobs of vitamin D is to absorb calcium (protects from bone loss) but you need K2 to direct that calcium to the bones and not your arteries where it doesn't belong and can do some serious damage. Have you ever used a moving company? Vitamin D is literally the sweaty guy in an old Chief jersey asking, "where do you want this, lady?" and if you don't quickly give him an answer, he's going to drop that heavy box of used college textbooks in the middle of your small hallway and start stacking.
Magnesium Glycinate
Magnesium works on hundreds and hundreds of different pathways in your body and a majority of us are insufficient or full-blown critically deficient. It works on everything from blood sugar regulation and hormone production to electrolyte balance, stress reduction, heart health and more. There are many types of magnesium but magnesium glycinate is usually my go-to due to it being broad spectrum meaning it works across a lot of different pathways and it's well tolerated.
Meditation
I am not a traditional meditator. I haven't found a way to consistently work a "find a quiet spot" practice into my day-to-day. I have small kids - a quiet spot for 10-15 minutes does not exist in my world, so I've had to find creative ways to get the same mood-boosting, brain-boosting benefits. Meditation is not complicated. Have you ever been "in the zone" meaning you were so focused on one task that time seemed to slip by? If it's not scrolling on your phone, that's meditation. For me, I get that through painting and hand lettering, taking my morning cup of coffee outside, a walk around my neighborhood or a hike and reading a good historical fiction. There is a noticeable difference in my mood when I don't make time for at least one of these in my day. I have come to realize this is the true meaning of self-care.
Strength Training and Protein
When I hit my fourth decade, protein and strength training have become non-negotiables. I prioritize high-quality protein sources and staying consistent with my workouts to continue to add healthy years to my life. All protein is not created equal. The way your meat was raised matters. A couple years ago, we made a switch to buying a cow from a Wisconsin rancher who raises organic and grass-fed cattle. This one change has had a profound effect of my cholesterol levels and my gut health. For years, I thought I couldn't tolerate red meat. Turns out I couldn't tolerate poor quality beef.
For our family of 4, we approximately use 1/4 of a cow a year. We aren't eating a huge steak every night. Health isn't about going from extreme to extreme. It's not this ridiculous epic war we've created between only plants and only animal protein. Why do we have this all or nothing mentality with everything from health to politics? With almost everything, there's this sweet spot in the middle of the extremes called the golden mean also known as common sense.
Tracking
Hard truth: we all lie to ourselves. It's estimated that we lie to ourselves 200 times a day to maintain a positive self-image. It's officially called self-deception. On average, people tell 1-2 lies per day. In my own professional experience, most of those lies are being told at a doctor's appointment. Seriously, no judgement even if my face doesn't show it. (I really need to make that Botox appointment.) We all have done it and most of us aren't even aware we're lying. Not being aware, not having consistent healthy habits and not being intentional is detrimental to your health which is why The Healthspan Journal is the best tool to combat self-deception. Personally, I physically write down how much protein I'm getting per day and my workouts, and the days I walk or do yoga. I have tracked when I started fasting and when I broke my fast and a list of daily supplements. People have used it to track symptoms or alcohol intake. It just depends on your health goals and the daily habits you want to cultivate. This 52-week guide changes as you do. Physically writing down what you are doing in a journal that is only for you and seeing what you're not doing every day eliminates self-deception and gives you a clear, honest picture of your day-to-day life.
Disclaimer
The content on this site is for informational and educational purposes only. It does not substitute professional medical advice from your healthcare professional.
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