1) Avoid Sodas and other fizzy cold beverages. Always drink warm water (warmer than room temp) throughout the day
2) Before Breakfast: To one glass of warm-hot water add 1-2 tsp Black Strap Molasses (Whole foods), 5 drops of turmeric extract (
http://www.banyanbotanicals.com/shop/ca ... extract-10), 5 drops of Ashwagandha extract (
http://www.banyanbotanicals.com/shop/ca ... extract-10) and local dark honey to taste. Mix well and drink the contents [black strap molasses is a blood purifier, turmeric, Ashwagandha and honey will improve immunity].
3) The last meal of the day needs to coincide with the setting sun (dinner by 7.00pm) and the 1st meal of the day should be one hour after sun-rise (anytime after 7.00am)
4) Breakfast: Cooked Oats/cream of Quinoa/ Flax grains (equal ratios), with warm milk. You may add almonds, cardamom, maple syrup, cinnamon, pomegranates to your Cereal bowl. (notice that all the ingredients are gluten free)
5) Snack: Anytime you feel like snacking, eat ripe fruits, roasted sunflower seeds, pumpkin seeds, almonds and walnuts
6) Lunch and Dinner: Along with your favorite foods, please make sure to eat lot of Veggies. Please try to reduce wheat and meat from your regular meals. Try to eat gluten-free meals as far as possible.
7) Yoga: If you have a practice of Yoga, incorporate at least 30 mins of Yoga practice daily, with gentle inversions where the head is below the heart (under the supervision of a trained yoga teacher). If you are part of a Yoga group, let me know and I can come and conduct a practice session where I can demonstrate these poses.
8) HERBALS:
-Mental Clarity:
http://www.banyanbotanicals.com/shop/ca ... tablets-10
Supports optimal performance of the brain and nervous system. 1 tablet (500mg) 2X/day after meals with warm water
-Tranquil Mind:
http://www.banyanbotanicals.com/shop/ca ... tablets-10
Supports optimal performance of the brain and nervous system. 1 tablet (500mg) 2X/day after meals with warm water
-I Sleep Soundly:
http://www.banyanbotanicals.com/shop/ca ... tablets-10
Promotes Sound, Restful Sleep. 2 tablets (500mg) after dinner with warm water.
9) OTHERS:
A) Vit D, Zn, B12: If levels are within mid-range, you do not need to take supplements.
B) No need to purchase Bacopa or Ashwagandha: Both Mental Clarity and I sleep soundly contain these two herbs.
C) One tsp of fish oil before lunch. One tsp of coconut oil before dinner
D) Sleep issues are common at this age. Melatonin, Ambien, 5HTP etc are not universal and provide benefits to some and not to everyone. I have recommended “I Sleep Soundly”. Try that and see if it helps.
E) Gentle physical exercise (swimming is the best), tutoring, music, art, knitting, sewing, quilting etc. These are all very helpful in keeping your mind active.
F) Make sure that you are do not suffer from constipation. Make sure you have a smooth bowel movement daily.