Integrative Health Tips – PART 1

In regards to health, function includes optimal mental and emotional resilience that supports form or physical well-being. When unresolved emotions and thoughts such as anger and fear linger and consume most of our waking moments, we inadvertently raise the sympathetic response which elevates our heartbeat, impedes digestion which in turn causes digestive issues, insomnia, as well sexual and reproductive issues which depend on a balance between the sympathetic and parasympathetic responses. Such physiological responses are absolutely necessary given the appropriate time and place. But it becomes problematic when these responses are constant and can’t be turned off producing a vicious cycle.

In this post, I’ll provide some suggestions to help improve your health to help break the vicious health cycle – both from a physical and functional perspective. First of all, we need to prioritize health areas we need to improve and regulate. My suggestions are not exclusive in any way, but these are health focus areas I grew up hearing from my Korean elders who understood the importance of Yin Yang health principles, the importance of regulating the following:

1. Emotions/thoughts
2. Sleep
3. Nutrition (input)
4. Elimination (output)
5. Ergonomics/posture (yes, ergonomics)

The emotional and mental realm is the most elusive and challenging to address. However, the first step is to identifying there is an imbalance that needs to be corrected. Since there are other professionals who are well-versed and better trained in this subject area, I recommend reading or listening to the works of Dr. Jordan Peterson, clinical psychologist, and Dr. Bruce Lipton, biologist, who have great insights about the interplay between the mind and body. Dr. Peterson has a great understanding of not just modern psychology but also of world philosophies and ancient wisdom. If you are unfamiliar with Dr. Peterson and Dr. Lipton’s work, I highly recommend them both.

12 Rules to Life, Jordan Peterson

The Biology of Belief, Bruce Lipton

So, let’s begin with improving sleep. Some people are inclined to be night owls. It’s best to follow the natural cycle of the sun and moon as our biology also responds to light. Don’t expect to follow all these suggestions. You can start with ones that work for you so you get “quality” sleep and not necessarily more hours of sleep.

• Go to bed at the same time and wake up at the same time regularly. Our body functions optimally with routine.
• Keep your bedroom dark.  Turn off or reduce lights from electronic devices. Use black out curtains.
• Avoid stimulants like coffee, tea, chocolate, and sugar after 1pm (or earlier).  
• Avoid alcohol and cigarettes before bed. Alcohol interferes with deep sleep even if it initially helps you fall asleep.
• Exercise daily, but it’s best to do in the morning or mid-day, not right before bed. 
• Wear light socks to bed in the summer and heavy socks in the winter.  Warm feet can promote good sleep, especially in the winter. A warm foot soak will also help induce sleep. 
• Eat dinner at least 3 hours before going to bed. Ideally, dinner should be your smallest meal, breakfast your largest meal of the day, and lunch is the average size of breakfast and dinner. Have protein for dinner as it will help stabilize blood sugars until morning.
• Develop a pre-bedtime routine to help calm your nervous system. For example, after brushing your teeth, do some gentle stretches followed by a few minutes of prayer or meditation.