Healthy Salty Tidbits
[Jan 2025]

RESOLUTIONS – A Fresh Start…

Happy New Year! I may be biased, but I believe it’s a great time of the year to set goals for increased wholistic mental and physical health for 2025. You might be saying to yourself, ‘sure sounds great, but I’ve done this before, everything starts strong but then it’s only a matter of time before the inspiration fades, and the motivational spark is snuffed out’. If this is you, I proposed the idea that it was still a worthwhile exercise. In addition to taking your health to another level (if even for a short time), you got to know yourself more deeply, and this can be put to use to increase the likelihood that some of THIS year’s resolutions will stick! More of a numbers game than an absolute scenario – some investments pay off, some don’t, but that doesn’t mean you don’t invest.

Remember to ink it, don’t just think it. Goals that are written down have a much higher chance of succeeding. Keep this paper around you and review it daily/weekly! Choose resolutions that are meaningful to you and that you’re genuinely excited about achieving. Here are some ideas to get you started;

Health & Wellness

• Exercise More
  • Aim for at least 15-30 minutes of moderate-intensity exercise most days of the week. Join a gym, start a walking/hiking routine, do at home youtube micro workouts, take a dance class, try jiu jitsu, karate, yoga or pilates.
• Eat Healthier
  • Increase your intake of fruits and vegetables, limit processed foods, cut back on sugar, drastically reduce sugar intake, eliminate sugar!
• Improve Sleep
  • Establish a regular sleep schedule, create a relaxing bedtime routine, optimize your sleep environment (dark, quiet, cool – no social media!).  
• Reduce Stress
  • Practice mindfulness or meditation, start a new hobby or rekindle an old passion, spend more time in nature, do more things that make you smile.
• Social Media Cleanse
  • Delete Instagram, or whatever your vice is from your phone for minimum 1 week, even better 1 month. If you can’t do this you are addicted and the importance of doing so should be highlighted.

Personal Growth

• Learn a New Skill
  • Learn to play an instrument, take a language or cooking class, learn to code, try a new sport. Tap dancing, improv? Push yourself a little.
• Read More
  • Set a reading goal (e.g., 12 books per year), join a book club, don’t just listen to podcasts or audiobooks – turn a page.
• Travel More
  • Plan a weekend getaway, take a longer vacation, explore your own city/region more.
• Volunteer
  • Find a cause you’re passionate about and volunteer your time to a local organization.  Nourish your spirit, and help your community.

Relationships

• Spend More Time with Loved Ones
  • Schedule regular family dinners, plan weekly date nights, make an effort to connect with friends.
• Improve Communication
  • Practice active listening, express your feelings openly and honestly, resolve conflicts constructively.

Tips for Success:

• Set Realistic Goals: Don’t try to change everything at once. Start with a few small, achievable, sustainable goals.
• Make a Plan: Break down your goals into smaller, more manageable steps, then ink it, don’t just think it. Goals that are written down have a much higher chance of succeeding.
• Track Your Progress: Keep a journal or use a tracking app to monitor your progress.  
• Be accountable: tell others about your goals, let them help keep you accountable. 
• Be Patient and Persistent: It takes time to build new habits. Don’t get discouraged if you slip up – just get back on track.
• Reward Yourself: Celebrate your successes along the way.

DAMP-COLD – Aches & Pains…

As the damp and cold of winter settles in on our little island (& our bodies), we reluctantly (but happily) start turning on our heat and stoking the fireplace. We do this as a natural way to maintain balance with the elements, heat and dryness to counter the cold and damp. This is a typical time for chronic arthritis sufferers to remember how much the weather matters!

It’s a common observation that cold & damp weather can worsen pain symptoms. Here’s why:

• Stiffness: Cold temperatures & dampness can cause the synovial fluid within joints to thicken. This fluid acts as a lubricant, and increased viscosity can lead to stiffness, friction, and reduced range of motion.
• Reduced Blood Flow: Cold weather can constrict blood vessels, leading to decreased blood flow to the joints. This can slow down the delivery of nutrients and the removal of waste products, potentially exacerbating inflammation and pain.
• Barometric Pressure Changes: Some people with arthritis are sensitive to changes in barometric pressure. As cold & damp weather fronts move in, pressure can drop, which may affect joint tissues.
• Muscle Tightness: Cold weather can cause muscles to contract, which can put additional strain on already affected joints.

What to do…

HEAT
Increases blood circulation, relaxes muscles, and can ease stiffness often associated with cold weather.

• Examples:
  • Hot baths, showers, saunas or steam rooms
  • Hot water bottles can be applied to specific areas of pain.
  • Warm beverages: tea with warming spices (ginger, cinnamon, fennel, turmeric), or even just warm water 
  • Topical creams or patches with capsaicin (hot pepper extract)
  • Sitting by the fireplace!

ACUPUNCTURE

Improves blood circulation, relaxes muscles, & reduces stress. This can help alleviate pain, reduce inflammation, and improve overall mental & physical well-being.

DIET
Proper nutrition provides the building blocks for healthy tissues and reduces inflammation

• Examples;
  • Emphasize protein for tissue building and repair
  • Avoid sugar and alcohol
  • Avoid foods that are typically inflammatory or that you know you are sensitive to
  • Hydration: Water is crucial for all bodily functions, including pain relief.
  • Warm, nourishing foods: Soups, stews, and bone broth 

EXERCISE

Move your body, this is how we stay strong, prevent pain, and keep ourselves warm!

• Reduces stress: Stress hormones can worsen pain.
• Releases endorphins: Natural mood boosters that have pain-relieving properties.
• Improves circulation: Helps deliver warm blood, nutrients and oxygen to tissues.

DARKNESS – Happiness & Bones…

Until the Winter Solstice we witness the amount of sunlight hours wane, and with that shift our need for Vitamin D increases. This vitamin (steroid hormone) is vital for our survival. From immune health, to bone health, to well-being, vitamin D plays a key role. Naturally found in oily fish and eggs. During this fall/winter season, depending on your individual needs it may be important to supplement to ensure sufficient levels are maintained. 

HAPPINESS

Research suggests a possible link between vitamin D levels and mood. Here’s what is currently understood; 

• Potential Role in Mood Regulation:
  • Serotonin: Vitamin D may play a role in the production and regulation of serotonin, a neurotransmitter crucial for mood, sleep, and appetite.  
  • Brain Function: Studies have shown that vitamin D receptors are present in areas of the brain that regulate mood.  
  • Inflammation: Vitamin D has anti-inflammatory properties, and chronic inflammation can contribute to mood disorders. 
• Vitamin D Deficiency and Mood Disorders:
  
  • Some studies have linked vitamin D deficiency to an increased risk of depression and other mood disorders, such as seasonal affective disorder (SAD).  

Important Considerations:

• Individual Variation: The impact of vitamin D on mood can vary significantly from person to person.
• Other Factors: Many factors contribute to mood, including genetics, lifestyle, and stress levels.

BONES

Vitamin D plays a crucial role in bone health. Here’s how:  

• Calcium Absorption:
  
  • Vitamin D is essential for the proper absorption of calcium from the intestines. Calcium is the primary building block of bones.  
  • Without sufficient vitamin D, your body cannot effectively utilize the calcium you consume from food, leading to calcium deficiency. 
    
• Bone Mineralization:
  
  • Vitamin D helps regulate the levels of calcium and phosphorus in the blood.  
  • These minerals are crucial for bone mineralization, the process of building and maintaining strong, dense bones.
    
• Reduced Risk of Osteoporosis:
  
  • Adequate vitamin D levels can help reduce the risk of osteoporosis, a condition characterized by weak, brittle bones that are prone to fractures.  

Important Considerations:

• Sunlight Exposure: The primary source of vitamin D is sunlight exposure.
• Dietary Sources: Vitamin D is found in limited food sources, such as fatty fish (salmon, tuna, mackerel), egg yolks, and fortified foods (milk, orange juice, cereals).  
• Supplementation: Many people, especially those with limited sun exposure, may need to supplement with vitamin D (& vitamin K, important to ensure calcium goes to the bones not the arteries).

BREATHING – Colds & Flus…

Factors like being indoors more (close to others), and reduced physical activity (due to less outdoor activity) can compromise the immune system. So if lungs are at the front lines of these battles, then it’s high time to give them a little support. Deep breathing practices and cleaner indoor air are 2 great places to start. 

DEEP BREATHING

While deep breathing itself has not been proven to directly prevent colds and flu (yet), it has several positive impacts on respiratory health, which can indirectly support your immune system and overall health, resulting in better resistance to infections. Here’s how:  

• Improved Lung Function:
  • Deep breathing exercises can help strengthen the diaphragm, the primary muscle involved in breathing.  
  • By using the diaphragm more effectively, you can improve lung capacity and increase the amount of oxygen that reaches your bloodstream. 
    
• Improved Circulation: 
  • Deep breathing can increase blood flow, which helps deliver oxygen and nutrients to cells throughout the body, including those fighting infection. 
    
• Improved Airflow:
  • Deep, slow breaths can help open up constricted airways, making it easier to breathe.
    
• Stress Reduction:
  • Stress can weaken the immune system & worsen respiratory symptoms in some individuals. Deep breathing techniques like diaphragmatic breathing (belly breathing) can help promote relaxation, reducing stress and anxiety, which can in turn improve respiratory function, allowing your body to better fight off infections. . 
    
• Improved Oxygenation:
  • Deep breaths ensure that you’re taking in more oxygen with each breath, which can be beneficial for overall health.

AIR FILTRATION

Air filtration can play a role in reducing the spread of colds and flu. Here’s how:  

• Removes Airborne Particles:
  
  • Cold and flu viruses can spread through the air in tiny droplets when an infected person coughs, sneezes, or even talks.  
  • Air purifiers with high-efficiency particulate air (HEPA) filters can capture these droplets, removing viruses from the air.  
• Reduces Exposure:
  
  • By reducing the concentration of viruses in the air, air purifiers can lower your exposure to these pathogens, potentially decreasing the risk of infection.  
• Improves Indoor Air Quality:
  
  • Air purifiers can also remove other airborne particles, such as dust, mold spores, and pet dander, which can irritate the respiratory system and weaken the immune system.  

Important Considerations:

• HEPA Filters: Look for air purifiers with true HEPA filters, which are certified to remove at least 99.97% of particles 0.3 microns or larger in size.  
• Room Size: Choose an air purifier that is the right size for the room you plan to use it in.
• Filter Replacement: Regularly replace the filters in your air purifier according to the manufacturer’s instructions for optimal performance.
• Ventilation: Air purifiers work best in conjunction with good ventilation. Open windows and doors periodically to allow fresh air to circulate.