Healthy Living with Dr. Rob

Movement:  (Taiji and climbing are my go-to’s) 

• You do you, everyday! In the ways that make you feel good.

Stress Management:  (essential)

• 4 x 4 breathing:  Inhale for a 4 count, hold your breath for a 4 count, exhale for a 4 count, hold breath for a 4 count.  Do this 4 times or more.  You know you are feeling better already!  

Kidney health:

• Water!  Ideally, 8 – 10 cups of filtered water or herbal tea each day.

• Hydrotherapy:  End the shower with cold water.  Cold for 30 – 60 seconds to improve circulation to your internal organs.

Skin and Lymphatics:  (You are what you absorb)

• Dry skin brushing:  Best done before showering.   Using a skin brush, brush from the extremities towards the core.  Brush your entire body for a full lymphatic treatment.

• Sweat – Exercise or sauna.

Liver support:  (Spend some time each day to support your liver)

• Keep sugar, alcohol, and processed foods in check.

• Intermittent fasting:  Eat your last meal of the day at least 2 - 3 hours before bed.  Try to have 12 hours between the last food of the day and the first food of the day.  

Digestive tract:  (A healthy bowel moves every day)

• Optimize digestion and absorption:  Chew food well.  Eat in a peaceful place, while seated.  Avoid drinking cold liquids while eating.  Take your time.  

• ACV:  Apple cider vinegar: Stimulate digestion.  Before eating drink 1 – 2 tsp of apple cider vinegar in 4 – 8 oz of water.

• Probiotics:  Balance gut flora.  Include fermented foods or probiotic supplements.

Sleep:  (Arguably one of the most underrated health habits)

• Create a routine schedule for sleep.  Ideally, be asleep by 11 PM 

• Sleep in a completely dark room.

• Stop screen time before bed, the blue light inhibits melatonin

• Go outside in the mornings for some sunshine to regulate the circadian rhythm

Socialize and Laughter!  (The more the merrier!)