When you’re privy to the wellness cheat-sheet of some of the region’s leading experts on health, physical movement and lifestyle it would simply be wrong not to share it. So when Sand & Smoke was lucky enough to part of a panel discussion where we got to grill Hautletic ambassadors Dr. Shefali Verma, Dr. Tamara Ghazi, and Buffi Jashanmal on their secrets to better health and wellness in 2016 we thought it was only fair to pass this information on. Below we’ve got the ultimate guide to better health and fitness as told by our panel of experts. We suggest you bookmark this one.
DR. SHEFALI VERMA.
Doctor of Integrated Medicine at The Institute of Biophysical Medicine
AIM FOR CONSISTENCY.
Any changes you do to your lifestyle can only truly be judged when done consistently for a period of time. Once a week is not consistent. Too often people try something randomly for a short period of time and decide it didn’t work for them without giving it enough of a chance to make an impact.
YOU ARE NOT WHAT YOU EAT BUT WHAT YOU ABSORB.
I give digestive enzymes more and more now to my patients as their digestive capabilities are less then ideal. The fast and stressful lives we currently lead deplete our naturally occurring enzymes that may affect our own enzyme production and therefore our digestion.
Similarly, an important mineral that easily gets depleted is magnesium. It’s a mineral that is not as abundant in soil as it used to be which worsens the situation further. Magnesium is important for many bodily essential functions – maintaining good blood pressure, preventing muscle cramps, important in blood sugar balance, aids detoxification and is important in adrenal health and general stress tolerance. Magnesium supplementation also helps sleep quality.
Sleep is not a luxury it’s a necessity. Sleep is essential for recovery and wellbeing. Optimal fat loss requires good quality sleep (7-9hrs uninterrupted) . Some Hormones such as growth hormone, which are important for fat-loss and recovery, are are produced at night while we sleep.
CELEBRATE YOUR WINS.
Set small achievable goals and celebrate their achievements. We are too hard on ourselves. It’s ok to give yourself a pat on the back for little goals too. A goal is a goal no matter how big or small. “Learn to celebrate your achievements” is a common line said in my consultations.
DR. TAMARA GHAZI.
Medical Director of D.I.S.C. Lifestyle
If you are feeling super sore from a workout, the best way to recover is to move lightly. Go for a walk, stretch, foam roll or sit on a stationary bike for 20 minutess to improve circulation and speed up muscle recovery. A slower Hatha or Vinyasa yoga class would be fantastic.
See a chiropractor or massage therapist who specializes in recovery and movement therapies. At the clinic, we have acupuncture, sports therapy, chiropractic, rehabilitation, kinesiology and sports massage, all of which are great therapies for improving joint mobility, lymphatic drainage and help blood circulation.
I highly recommend cold showers and ice baths. They are a fantastic way to reduce inflammation and flush blood through the body! You can do it at home in the tub with bags of ice and sit in for about 3-5 minutes. Otherwise, this time of the year, have a cold shower or a swim in the sea.
Drink lots of water and flush toxins out of the system. Food and hydration are key! I always advise my patients to take supplements like magnesium before they sleep as it prevents muscle spasms and aides in muscle repair. I also advise on essential amino acids after workout for recovery. Eating wholesome and natural foods is very important; I’m not a big fan of high protein diets or protein supplements unless you are a performance athlete! High consumption of red meat in people who are more sedentary can increase inflammation in the body. Lots of plants and a lower protein diet is essential to avoid inflammation.
Rest and sleep are vital. In our fast paced environment sleep and rest is so important. At least 7.5 hours is required for efficient training and for muscle recovery. Needing less sleep with age is a myth. Also try to get to bed around 10-11pmto wake around 7am to allow your body to work with its circadian rhythm, which means our metabolism is more efficient in sunrise and recovery when the sun sets.
Barre & Yoga instructor
WHAT IS BEST FOR YOUR LIFESTYLE.
Figure out the best times you like to work out. If you are a morning person, try to stick with that, it’ll be hard to commit to classes or workouts after work otherwise.
LOOK GOOD, FEEL GOOD.
Wear something that makes you look good. There is nothing more demotivating then catching yourself in the mirror in something unflattering that is going to get you down. If you look good in the gym, you feel good. This will definitely get you back in there for that buzz. I find when I am tired I’ll put on some good tunes, get all geared up in my Hautletic activewear and have a quick bogey in front of the mirror to get me pumped! This always works for me.
GIVE YOURSELF A BREAK.
Don’t be so hard on yourself. If you are kicking some serous workouts 3-5 times a week and are exhausted by day 4 or 5, take a break. Reward yourself and enjoy the time off. This is actually going to give you the best results both mentally and physically and you are less lightly to give up later down the road. Make sure you avoid burning out – which could result in stopping all together.