Healthy Foods, Exercise and Digestion

FUN FUN FUN!!! Making Exercise Fun…

Are you tired???  …Haven’t done an ounce of exercise, yet and still—TIRED!  I totally get it.  When you’re under undue stress, your body is in a constant state of alertness, which drains your energy reserves. Over time, this can make you feel physically exhausted, even if you haven’t been very active—or just woke up from sleep.  Besides being overly tired, many of us just don’t have the time for a regular exercise regimen—so it seems.

So, first and foremost, I am not a believer in pushing oneself to workout. One of my life’s lessons is that I automatically want to do what’s good for me. Nobody has to push me to take a vacation to Hawaii. Why? Because I understand the benefits of being on a tropical island, laying on the beach, with nothing but the sound of the waves in my ears. Ok…so generally, when your mind perceives the benefit of an activity, and it is not associated with pain, but all benefit, you don’t have to push yourself to do it. How about another example. If you have aching feet from standing on them for an extended amount of time, do you need someone to chase you down for a foot massage?—Not if you are in your right mind you don’t. As humans (animals too for the most part), generally when something feels beneficial and doesn’t involve any pain or negative consequences, it often comes naturally—innately. This is because the perceived rewards or positive outcomes can be motivating in themselves. When we see the benefits clearly and feel aligned with them, it’s easier to engage in that activity without needing extra effort or an external push. It’s a bit like when you’re excited about a hobby or goal—you’re driven by the enjoyment and the rewards, rather than having to force yourself to participate—even if it’s ultimately exhausting and hard work. Therefore, instead of calling it lazy, it could be some other intuitive factor.

Scientifically, when an activity is perceived as beneficial and free of pain or negative consequences, our brain’s reward system kicks in, with dopamine playing a leading role. Endorphins, serotonin, and oxytocin further enhance the experience.  So here’s what I’ve learned:  There are times when I feel energetic and I am just tired of laying around.  At those times, I actually feel like doing something.  Therefore, those are the best times to do something (to do your workout)…when you are tired of doing nothing!  You can put on your favorite jam and dance.  You can take a walk.  You can run up and down the stairs purposefully, for your “workout”.  I have done this for many years, and I know that it works:  Exercise when you feel like it.  For some, that may be everyday. Others, once a month. Fact is, when I exercise when I feel like it, I find that I don’t mind doing it more often—Try it!  It is a sure way to beat “work-out aversion”.

Also, another true gem: “A little exercise is better than nothing at all.” I’ve learned that I don’t have to do a full workout to make a difference. For example, if my regular routine consists of 25 repetitions of a particular exercise, I may only do 10 if I am not up to my regular routine or short on time. In the scheme of things, “10” is a lot more beneficial than “0”. Then, sooner or later, I get a burst of energy and want to do my 25 reps of that particular exercise, AND 25 reps of a couple of other exercises. The major key here is that you don’t push yourself to do something that you don’t want to do or stress about not doing a full workout routine. You let your natural instincts guide you. Now this mindset is not to lessen the importance of a regular workout. In fact, regular exercise and stretches are essential to wellness. Instead, it is a solution to not wanting to workout or deciding your schedule won’t permit regular activity.

A gym membership can also motivate you for workouts. If that is not an affordable option, a regular exercise routine that you can do from home can be just as effective and fit into your lifestyle. Check out Leslie Sansone and her YouTube videos from the ‘Miracle Mile Walk’ Series—Easy Peasy…And totally works (although dated)! Copy and Paste in your browser: https://www.youtube.com/channel/UCVl6ZdslZz2Zj-34bMJFPbg

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Digestion and Wellness

The importance of a healthy gut and digestion

The connection between the digestive tract, regular bowel movements, and mental health is well established through the gut-brain axis. Neurotransmitters like serotonin, dopamine, and GABA, produced in the gut, influence mood and mental well-being, while a healthy gut microbiome supports both digestive and mental health. Stress and mental health conditions like anxiety or depression can disrupt bowel regularity, and digestive issues can, in turn, affect mood and mental clarity. Therefore, maintaining a healthy digestive system is crucial for overall mind and body wellness.

A little bit more about the gut-brain axis: It is a complex communication network that links the central nervous system (the brain and spinal cord) with the enteric nervous system (ENS), often referred to as the “second brain” due to the large number of neurons that control digestion. The vagus nerve is one of the key players in this communication, sending signals between the gut and the brain. The gut sends information to the brain and vice versa. Therefore, stress or anxiety can trigger digestive issues, and digestive problems can contribute to mental health concerns.

As a child, growing up in Louisiana, under the care of my very wise and resourceful paternal grandfather, I was taught that I should have a bowel movement at least once a day.  Now this can vary depending on your lifestyle and what and how often you eat (ie your diet). 

Something that works perfectly?….Herbal tea.  I even have a name for it and family members know what I am referring to when I say I need to go get some of my ‘poop tea’.  That is, tea that helps me keep a healthy digestive track.  There are several brands and varieties.  When it comes to digestion and bowel movement regularity, consider the detox and green teas. 

In addition, the gut is home to trillions of bacteria, viruses, and fungi, collectively known as the gut microbiome. These microbes play a crucial role in digestion, immune function, and mental health. Therefore, you may want to add a probiotic tea to your grocery shopping list.