Tag: Sleep better Feel better

The Surprising Truth about Stress

How often do you wake up in the morning thinking about the stressful day that you’re “sure” you’re going to have? Now imagine a world where stress isn’t your enemy…a world where the challenges life throws at you aren’t hurdles to fear but opportunities for growth. The word stress often carries a heavy burden. In fact, we have come to associate it with a myriad of health issues and other problems. But what if I tell you that stress is not your enemy? What if I tell you that the real enemy is how you view stress? Read More

How can I handle stress

How often do you wake up in the morning thinking about the stressful day that you’re “sure” you’re going to have?

Now imagine a world where stress isn’t your enemy…a world where life’s challenges aren’t hurdles to fear but growth opportunities.

The word stress often carries a heavy burden. We have come to associate it with a myriad of health issues and other problems.

But what if I tell you that stress is not your enemy?  

What if I tell you the real enemy is how you view stress?

What if… it is your mindset.

Have you ever considered stress a powerful force for good or a catalyst for growth and resilience?

THE SURPRISING TRUTH ABOUT STRESS

Because of our personal experiences, experiences of those around us, and the media, we have been conditioned to view stress as a harmful or even life-threatening force. 

However, recent studies tell us that it is not stress that is harmful but our perception of it.

Consider a study that tracked 30,000 adults in the United States for eight years.  Participants were asked about their stress levels over the past year and whether they believed stress was detrimental to their health.

The results were fascinating!

People who experienced significant stress had a 43% increased risk of dying… That isn’t too surprising… What is surprising is that ONLY those who perceived stress as harmful had a 43% increased risk of dying.

On the contrary, people who experienced significant stress yet did NOT perceive it as harmful had the lowest risk of premature death! EVEN compared to those with relatively low stress levels.

THE POWER OF PERCEPTION

This paradox shows the profound influence of our mindset.  How we perceive and interpret stress can fundamentally shape our physiological responses to it.

When we view stress as a threat, our bodies react with tension, discomfort, and feelings of potential harm.

Stress is not something to be avoided yet to be embraced. Everyone has it… It is a constant… So, we must learn to view it as a part of life.

This brings us to the question: how can we harness stress as a force for growth and well-being? It begins with a shift in mindset, viewing stress as an ally rather than an adversary.  Stress can:

  • Improve Alertness and Performance: When we perceive stress positively. It enhances our cognitive performance, boosts, memory, and prepares us for action.
  • Facilitate Growth: Stress can be a catalyst for personal and emotional growth, helping us navigate life’s challenges with resilience and determination.

THE HOLISTIC APPROACH TO MANAGING STRESS

While embracing stress is essential, it is equally important to manage it effectively.

Managing stress is not about eliminating stress. It is about finding a healthy balance.

Check out some strategies to manage stress so it can be used to your benefit!

1. Nutrition: What you eat absolutely impacts your stress levels!  A balanced diet rich in stress-reducing nutrients like salmon, fiber-rich green vegetables, nuts, oysters, dark chocolate, and many others can help regulate stress hormones, improve mood, and boost energy levels.

2. Sleep: Quality sleep is crucial for stress management!  Your body heals during sleep.  It allows your body and mind to rejuvenate, enhancing your physical and mental performance.

3. Breathing and Mindfulness: These powerful practices can help you stay grounded and present.  They help reduce anxiety and help you cope with stress better.

4. Joyful Movement: These are different types of movements that you can do that bring you joy and help release your happy hormones, like dancing, swimming, running, walking, etc. Whatever you enjoy!

EMBRACE STRESS AS YOUR SUPERPOWER

In our journey toward holistic health and well-being, reframing our mindset about stress will help us develop a productive relationship with it.  Instead of fearing it, let’s embrace it as our superpower!

Remember that when we change the way we look at things, the things we look at change! View stress as a part of life and a powerful force for growth. When it is managed effectively through the different techniques mentioned above, stress can truly become a powerful force for positive change in our lives.

Say Goodbye to Chronic Pain: 6 Habits that Can Change Your Life

If you’re living with chronic pain or are living with someone who is, you know how it can rob you of joy, vitality and the ability to enjoy and celebrate life. Consider this…what if the only reason you’re missing out on life is that toxins have silently taken control, holding you captive in a cycle of pain and discomfort? Read More

Goodbye Chronic Pain

If you’re living with chronic pain or are living with someone who is, you know how it can rob you of joy, vitality and the ability to enjoy and celebrate life. 

Consider this…what if the only reason you’re missing out on life is that toxins have silently taken control, holding you captive in a cycle of pain and discomfort?  

It’s a scenario I encounter all too often in my practice when patients come to me seeking relief from chronic pain. 

Even with various treatments and medications, they still seem to be trapped in a never-ending battle with their own bodies. 

That’s when I dive deep into the concept of detoxification, as it holds the key to unraveling the mystery behind their pain. 

Now, imagine waking up every morning free from the chronic pain that has made your life miserable for far too long.

Envision a life where you can conquer the day, pursue your passions, and embrace each moment with vitality and joy!

This pain-free vision may seem like an impossible dream to you.

What if I tell you that it’s within your reach?

What if I tell you that a few changes in your lifestyle can make this vision your reality?

As The Mind-Body Detox Doc, I have seen seemingly hopeless cases become stories of healing, revitalization, transformation, and dreams come true!

And I can tell you right now that the same is possible for you!

By embracing detoxification as a lifestyle, you can break free from the chains of chronic pain and embark on an amazing and transformative journey toward optimal health and well-being!

Read on if you want to unravel the power of detoxification and how it can empower you to enjoy a pain-free existence and reclaim a life of fulfillment and joy!

First let’s talk about what detoxification is.

Detoxification is often associated with short-term cleanses or dietary restrictions that you might find difficult to sustain for life. 

The detoxification I teach my patients is a detox lifestyle they can maintain for the rest of their life.

That’s why it’s so easy to sustain the results they get from my programs.

If you’re ready to say goodbye to the toxins that have been causing you misery and pain I recommend incorporating the following into your daily habits.

1. Start your day imagining what you really, really want. Before you get out of bed, allow yourself to enter a deep state of relaxation. Take a slow deep breath and gently close your eyes.  Slowly transport yourself back to a time when you were completely free from pain.  Vividly imagine the activities you were engaged in.  Allow yourself to feel the emotions you were feeling.  Imagine the vibrant energy that permeated your being.  And embrace the belief that you have the power to reclaim the energy, vibrancy and vitality of that version of yourself.

2. Cleanse your environment.  Eliminate or minimize your exposure to harmful chemicals, synthetic fragrances and other environmental toxins.  Choose personal care items, cleaning aids and fragrances that are non-toxic.  I usually use natural essential oils to keep my home smelling nice.  Vinegar, pure lemon juice, corn starch, rubbing alcohol and baking soda can be used for cleaning in place of the synthetic ingredients that are harmful to you and to the environment.

3. Be mindful of what you eat and drink. Stay away from processed foods and ingredients  that are hard to read. Choose organic whenever you can. Avoid refined sugar and sugar additives.  Eat plenty of fruit and vegetables.  Get into the habit of incorporating foods that are high in antioxidants into your daily meals. 

I understand that some people have difficulty ensuring that they’re getting enough vitamins and minerals from fresh produce.  If this is true in your case, I highly recommend taking personalized professional supplements. You’ll be assured they’re made with high quality ingredients from natural sources, ethically produced and will truly be beneficial to your health. 

4. Drink plenty of water.  Water plays a powerful role in flushing out toxins from our system. So make sure that you’re drinking 8 to 12 glasses of water daily.  If you find the taste of water too boring, you may add some fresh mint leaves or a fresh squeeze of lemon juice to your water.  

Here are some of the amazing benefits of drinking water and if you need more tips to get you drinking more water, download more free tips here.  

5. Get at least 7 to 8 hours of quality sleep a night.  Did you know that insufficient sleep can have serious implications on your health?  Some of these are increased sensitivity to pain, the worsening of existing diseases and  irreversible health damage. If you’re curious about the dangerous consequences of sleep deprivation, click here for a more in-depth discussion.   

On the other hand, good quality sleep is one of the best things you can give your mind and body.  

Sleep provides you with complete rest and allows your mind and body to heal. It boosts your immunity, lessens your stress and anxiety, allows you to focus on tasks, lowers the risk of diabetes, heart disease and stroke, helps you stay at a healthy weight and, helps in the cognitive function of your brain.

In fact, a study by the National Institutes of Health suggests that sleep clears the brain of damaging molecules associated with neurodegeneration. 

If you’re having trouble sleeping, I have compiled my most effective tips for you in an eBook. Download your free copy today.

6. Engage in joyful movement.  Remember that regular physical activity helps get your blood circulation going and supports your body’s natural detoxification processes. So, think about the physical activity you enjoy the most and make sure that you schedule a regular time for it three or four times a week if you can’t do it every day.

These are five simple lifestyle changes that you can make to achieve the life changes you desire.  

The journey to optimum health and well-being will require your patience, perseverance and  support from your loved ones.  It will also be of great benefit to you to seek the help of a healthcare professional who can guide you on your detox journey.  

Living with chronic pain can truly be frustrating and daunting. It can put a strain on your budget, career and on your relationships.  However, it helps to remember that even if it doesn’t seem like it, you still hold the key to the doors of a pain-free life and you alone can ignite a transformation that will allow you to achieve what you truly and ultimately desire!

Kapavik Metabolic Masterclass

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055352/ 

https://www.clinicaleducation.org/news/sleep-and-its-detoxing-effect-on-the-brain-and-body/

https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep

Unleashing Your Body’s Detox Power: Foods for Natural Cleansing

In a world brimming with toxins and overwhelming stress, have you ever wondered if there could be a respite or a chance to renew and revitalize your body? Have you ever found yourself asking if you will ever be free from the brain fog, anxiety, and mood swings that you always seem to be experiencing? What if I told you that your body is designed to heal, revitalize and renew itself naturally? Read More

Unleash Your Body's Detox Power

In a world brimming with toxins and overwhelming stress, have you ever wondered if there could be a respite or a chance to renew and revitalize your body?

Have you ever found yourself asking if you will ever be free from the brain fog,  anxiety, and mood swings that you always seem to be experiencing?

What if I told you that your body is designed to heal, revitalize and renew itself naturally?

Yes, your body has its own natural detox system!

Amazing, right?

Imagine a path of nourishment and unlimited potential! 

Of course, your body can’t do it alone.  It needs your help.  

First, you need to take advantage of the benefits of sleep and drinking the right amount of water daily.  This will help set your body up for greater success.

If you feel you need support on getting enough sleep, download my  Sleep Better, Feel Better ebook, or if you find drinking enough water a challenge, download my  Simple Tricks to Get You Drinking More Water ebook.

Second, although certainly no less important than the first, you have to feed your body with the nutrition it needs to enable its detox system to function properly.

And that’s what we are going to dig into today.

Join me as I delve into the realm of food and nutrition, where each bite becomes an act of love!

So are you ready to meet your body’s food allies when it comes to detox?

1.  Asparagus

It’s not only rich in vitamins A, C, E, and K, and a good source of folate, iron, and fiber. It also contains glutathione which is a popular antioxidant that promotes detoxification.

2. Broccoli

If you truly want to lower your chances of getting cancer, this is something really simple that you can do!

Make sure you’re eating broccoli regularly.  

Eating broccoli will help your body rid itself of cancer-inducing chemicals and improve your liver’s ability to clear bad chemicals from your body.

3. Grapefruit

The enzymes that grapefruits contain can help you break down body fat and help you lose unwanted weight.  Aside from that, it is also a great source of nutrients like vitamins A, C, and B1, as well as pantothenic acid, fiber, biotin, and potassium.

However, if you’re under medication, please talk to your doctor or health care professional because grapefruit might interact with your medication.

4. Avocados

Did you know that avocados contain 20 different vitamins and minerals that can help prevent heart disease, obesity, and diabetes?  What’s more, eating avocados can help your body expel harmful toxins.  And there are plenty of ways you can enjoy it, whether it’s breakfast, lunch, or dinner.  You can even drink it as a smoothie for a delicious and healthy snack!

5. Artichokes

Artichokes are also a great source of vitamins and minerals like vitamin C, vitamin B6, potassium, folate, magnesium, copper, niacin, riboflavin, and phosphorus, and are rich in fiber. It’s also worthwhile to note that two phytonutrients found in artichokes promote the production of bile which is a key element in the digestion of fats.

6. Collard Greens

These greens are rich in vitamins K and A, and they may also help decrease your risk of breast, lung, or colon cancer.  Aside from that, the sulfur-containing compounds found in these greens are a great help in your body’s detoxification process.

7. Beets

Did you know that beets can bind toxins and poisons into water-soluble particles?  They have betaine, which enables the liver to get rid of toxins, and pectin, which clears those toxins that had already been removed from the liver.   Aside from that, they also help prevent fat from accumulating in the liver.  What’s more, is that they help prevent DNA damage and support healthy blood pressure and arteries. 

They are best steamed for 15 minutes max.  Put them in your salads or eat them on their own.  They make delicious snacks and side dishes!

8. Lemons and Oranges

Zesty and refreshing, citrus fruits like lemons and oranges are not only bursting with tangy flavors.  They also have powerful detoxifying benefits. They are packed with vitamin C, which stimulates liver enzymes, assisting in the flushing of toxins. 

So squeeze some citrus magic into your daily routine and feel the difference!

9. Ginger and Turmeric

These spices are not only excellent ingredients to add flavor to your dishes.  They are also amazing at helping your body with its detox function.  Ginger possesses potent anti-inflammatory properties and aids in digestion, while turmeric contains a powerful anti-inflammatory agent and antioxidant that supports liver function called curcumin.

Southeast Asians have long used them for their medicinal and potent anti-inflammatory properties.  Take advantage of them by adding them to your dishes or using them as the main ingredients in your tea.

10. Pineapples

Are you aware that when it comes to vitamin C, pineapples are more powerful than oranges? Yet that’s not the only reason you should eat more of them.  

Pineapples have an enzyme called bromelain, and this assists in digestion and in the cleansing of your colon.

11. Seaweed

According to studies on Asian women, there was a low breast cancer incidence in women whose daily meals included a lot of seaweed. 

Seaweed is a delicious and nutrient-dense addition to your everyday meals.  It is rich in antioxidants and phytochemicals, which may help in the fight against cancer and cardiovascular diseases.

The nutrients in seaweed can help you detox your blood and kidneys.  Through diuretic properties, seaweed will also benefit you if you need to shed off excess water.

12. Kimchi

Kimchi is one of the most nutritious side dishes you can eat.  This spicy Korean side dish is made by fermenting cabbage, carrots, radishes, green onions, garlic, ginger, and leeks.

The fermentation process that these ingredients undergo creates an environment that enables good bacteria to grow and multiply.  The live organisms called probiotics can help with cognitive function and lower stress and anxiety levels.

Aside from supporting mental health, kimchi also supports cardiovascular health and gastrointestinal health and can help prevent certain types of cancer, constipation, and certain skin conditions.

That’s just a short list of your allies when it comes to detox.

If you really take a closer look at the different vegetables, fruit, and seafood, you’d realize that your body actually has an entire army of foods that can prevent these toxins from ruining your health and your life.  

In addition to an army of nutritious foods ready to help and defend your mind and body against these toxins, YOU are your biggest ally.  

YOU are the X-factor.  To know more about this, register for my FREE masterclass where you can learn more about how to D.E.T.O.X your body AND your mind.

Dr. Kapavik's Masterclass

Meanwhile, harness the power of natural foods today and fuel your body’s detoxification process.  By incorporating natural and nutritious foods into your diet, you’ll definitely be able to level up your health and well-being.

Sources:

https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals

https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function#:~:text=How%20might%20probiotics%20fit%20in,and%20lower%20stress%20and%20anxiety.

https://www.patientfirst.com/blog/9-foods-to-naturally-detox

https://www.healthline.com/nutrition/artichoke-benefits#TOC_TITLE_HDR_2

https://www.rd.com/list/cleansing-foods-to-detox-your-body-naturally/

https://www.rd.com/list/cleansing-foods-to-detox-your-body-naturally/

DrKapavik

Sleep Your Way to a Longer Healthier Life: 8 Tips to Get Better Sleep Tonight!

So are you ready to get more sleep? That’s good to know! Getting insufficient sleep can negatively impact your health and overall wellbeing and prevent you from living your best life. In fact, it can prevent you from living a long life! There are numerous studies showing that consistent lack of sleep can even lead to an early death! Read More

Sleep Better, Feel Better

So are you ready to get more sleep?  That’s good to know!

Getting insufficient sleep can negatively impact your health and overall wellbeing and prevent you from living your best life.

In fact, it can prevent you from living a long life!

There are numerous studies showing that consistent lack of sleep can even lead to an early death!

According to a Harvard Medical School study, people who sleep for less than five hours a night are twice as likely to develop dementia and twice as likely to die in comparison with those who constantly have six or more hours of sleep.

In another study involving almost 8,000 participants in four European countries, it was found that people 50 years and older who regularly sleep for six hours or less have a 30% increase in dementia risk!

The problem that most people have, and probably yours too, is that it can be really difficult to get the recommended 7-8 hours of sleep.

To help you in this area of your health, I came up with a list of tips to help you fall asleep quicker which ultimately means more sleep hours for you.  They can also enhance the quality of your sleep so you wake up each day feeling refreshed and invigorated.

Tip #1: Follow a routine before bed.

It is vital to follow a routine before bed in order to get the best night’s sleep possible. This simply means hitting the sack and waking up at the same time every day, doing relaxation exercises, and winding down for at least 30 minutes before sleep.

Tip #2: Keep a cool and comfortable environment in your bedroom.

To get a good night’s sleep, you need to keep your bedroom cool and comfortable. For most, a room temperature of between 60 and 67 degrees Fahrenheit is most conducive for sleep. 

Block out noise.  Keep your bedroom quiet. Turn on a fan or a pink noise recording to block out loud neighbors and car alarms You may have heard of white noise, though pink noise has a more even distribution of sound frequencies and is more calming to the ears compared to white noise. The way in which pink noise shifts between high and low frequencies mimics the sounds of nature, like the sound of waves lapping on the shore or a gentle rain. White noise, conversely, is more uniform in its sound and stays at a constant level.

Keep your bedroom dark! Darkness prepares the brain for sleep.  Hang heavy curtains in your bedroom or wear a sleep mask. Ideally you don’t want to be able to see your hand in front of you when you first turn off the lights. 

If sleeping in total darkness is not an option, I recommend cutting out the overhead lights lamps in the evening. Also, choose bulbs with a warm white or lower Kelvin temperature to signal that it’s no longer daylight.  Red light bulbs are also very effective. Red light promotes an increase in melatonin secretion, leading to improved sleep quality. A good night’s rest, in turn, results in enhanced cognitive function and overall mental well-being.

For great additional information about red lights and some options, check out Bon Charge

Tip #3: Limit screen time before sleep.

You should limit screen time before sleep because the blue light that the screen emits interferes with the body’s natural production of melatonin.  This  hormone helps regulate our sleep-wake cycles. Being exposed to too much blue light at night can disrupt the body’s natural sleep rhythm and may cause sleep disturbances. There are settings on cell phones and computers to automatically adjust the screen brightness at sunset. You can also invest in blue light blocking glasses, you may check different styles here.

Tip #4: Avoid caffeine and alcohol before sleep.

It’s best to avoid consuming alcohol and caffeine before sleep. Some think alcohol is relaxing, and while it does have a depressive affect and can make you feel drowsy, it also disrupts your sleep later in the night. You won’t sleep as deep after drinking alcohol and wake up with a long groggy day ahead. Caffeinated beverages make it difficult to fall asleep and can also cause you to wake up feeling groggy. Research shows it’s best to not have caffeine within 6 hours of your bedtime to avoid sleep disruptions, so lunch might be a great time to have that last coffee or tea! 

Tip #5: Get up and move around during the day.

It’s important to get up and move around during the day in order to promote sleep at night. A brisk walk around your neighborhood or some light stretches will help. Being active during the day will help you feel tired when it’s time to go to bed. It’s best to stop your exercise at least 90 minutes before your bedtime so plan some light stretches if it gets too late. Along with many other benefits, an active lifestyle enhances sleep. Aim for at least 150 minutes of moderate aerobic exercise each week.

Tip # 6: Eat light.

Avoid eating foods high in calories or too heavy in spices late in the day. The best time to eat is at least 3 hours before your bedtime so you have plenty of time to properly digest your meal before getting to sleep! If you want a snack, drink water first! Many times we mistake hunger for thirst.  You’ll be doing your health a huge favor.   You can read more about the benefits of water here  and if you haven’t downloaded my e-book on the simple tricks on how you can drink more water, you may want to download it by clicking here.

Tip # 7: Practice deep breathing exercises or stretches at night.

In the evening, engage in some deep breathing exercises and progressive muscle relaxation.  

Deep breathing exercises is an effective way to promote relaxation and reduce stress. It is done while you are sitting or lying down with your eyes closed.  Here is an example of a deep breathing exercise: Inhale while counting to 4 then hold for 4 then exhale counting to 6.  

Inhaling is done slowly and deeply through the nose while exhaling is done slowly through the mouth. 

Progressive muscle relaxation is also done while sitting or lying down.  You tense and relax your muscle groups, going from one group to the next, starting with the muscles in your feet and working upwards. This is all done while focusing on your breath as you inhale and exhale.

These are two popular methods for hastening sleep. They also help to manage stress during the day and visualize pleasant images at bedtime.

Tip # 8 End the day on a positive note.

Regardless of how your day turned out to be, there is always something to be grateful for.  Reflect on your day and find a thing or two that gave you joy, or made you feel thankful.  You may write these things down in a small notebook and keep it on your nightstand for easy retrieval the next night.

You may also listen to an audiobook or to soothing music that will put you in the mood for sleep.

Whatever you do, never give in to the temptation of watching TV or watching the news at bedtime. The news and media in general can conjure up negative images in your brain and give you undue anxiety which may affect your ability to sleep and to sleep soundly.

There you have it, eight of my tips for more quality sleep.

Getting 7-8 hours of quality sleep is crucial to keeping your mind and body healthy while sleep deprivation is a real hazard and  endangers your health and overall quality of life.

So if you’re really serious about getting more quality sleep, there’s no better time than today to start incorporating these tips into your daily habits.

sleep better feel better

Since sleep issues can have many different causes, you may also find it helpful to keep a journal where you can record your habits.  This will enable you to spot patterns and help you talk with your doctor if you need to explore medical reasons.

Always Make Sleep a Priority!

If you feel you need more help, my personalised coaching program will guide you through improving your sleep health. Get your free coaching session today and start sleeping better tonight!