This year has gone by fast and we are in the midst of spring! Many have started getting rid of impurities from the winter by cleaning up their homes and their lives.  For those that haven’t started, here are a few tips to get you smooth sailing to summer. Memorial day is 4 weeks away, so lets get you feeling energized and great before then!

Eyes wide shut
It’s important to make sure you’re getting at least 7 hours of sleep a night. As you know sleep is irreversible, so once you lose it, you can’t get it back. One study showed sleeping less than 5 hours sleep in one week increased insulin resistance and inflammatory markers which make you at an increased risk for diabetes, autoimmune conditions, cancers and infections(1). Less sleep also inhibits weight loss, and increases your risk for Alzheimer’s (2,3,4). Getting good sleep is also important for your hormones, regulating your Growth hormone and testosterone levels naturally making you more likely to lose weight and remain happy!

Feel the Heat!
There’s nothing like a good sweat and work out. However for days when you’re short on time, I encourage you to sweat it out in a sauna. Doing this also helps you release and eliminate metal ions stored in your body making you less likely to accumulate excess hormones, and fat while boosting your immune system. You don’t need to spend a lot of time in a sauna, just 15 min at least 3 times a week will give you great benefits. Infrared saunas have been shown by numerous Chinese studies to help eradicate cancer cells, improve autoimmune conditions, fatigue, joint pain symptoms, boost the immune system and even improving allergic rhinitis! Why wouldn’t you want to sweat a little more (5)?

Soak it in
The majority of my patients in my practice are Vitamin D deficient. This can lead to depression, osteoporosis, decreased immune system, and fatigue to name a few. We are coming out of winter and heading toward summer; the best thing you can do is get your Vitamin D in! Spend 10 min/day in the sun and naturally boost your levels during this time. It will make a big difference to your health and well being.

Squeeze it out!
Many of you know, yoga is my favorite thing to do. Twisting asanas (postures) are great ways to help rid your body of unnecessary toxins. By twisting, you squeeze out impurities like a sponge. You get deeper in your poses while you breath into the poses as you wring out excessive filth. Below are a few of my favorite detoxing asanas to try.

Marichyasana A
In a seated position cross your right leg over the left knee. Inhale sit up tall, exhale to release into your seat. Inhale take your left hand and cross over your right leg by the knee. Inhale lengthen and exhale twist from your waist,chest, ribs and shoulders, head last towards the back of your right side. Stay there for about 30-60 seconds gaining length with every inhale and getting deeper with every exhale. Now repeat with your left knee crossed over the right twisting your body to the left side.

Twisted triangle
Place your feet about 3 feet apart positioning your arms like you’re going to get into triangle. With your left foot forward and right heel at 45 degree angle. Inhale your right arm and place it to the side of your left foot towards the outside. Your left arm goes up in the air. Breathe into your back body as you inhale and lengthen while you get deeper with every exhale pushing you further into the pose as you wring out the toxins.Hold the pose comfortably for about 30 to 60 seconds. Now repeat on the right side, with your left hand to the side of your right foot and your right hand to the sky.

Twisted chair.
Sit down in an imaginary chair with your back straight, abdomen in and pelvis tucked back. Your arms should be above your head reaching to the sky. Inhale lengthen up and start twisting to your right with your arms in prayer position by your chest. Hold that pose for about 30 to 60 seconds. Now repeat to your left side gazing your eyes to the sky twisting deeper with every exhale.

References:

1. Buxton OM, Pavlova M, Reid EW, Wang W, Simonson DC, Adler GK. Sleep restriction for 1 week reduces insulin sensitivity in healthy men.Diabetes. 2010 Sep;59(9):2126-33. doi: 10.2337/db09-0699. Epub 2010 Jun 28.
2. Arlet V. Nedeltcheva, MD, Jennifer M. Kilkus, MS, Jacqueline Imperial, RN, Dale A. Schoeller, PhD,and Plamen D. Penev, MD, PhD. Insufficient sleep undermines dietary efforts to reduce adiposity Ann Intern Med. 2010 Oct 5; 153(7): 435–441.
3Kristin Eckel-Mahan and Paolo Sassone-Corsi. Metabolism and the Circadian Clock ConvergePhysiol Rev. 2013 Jan; 93(1): 107–135.
4 V Srinivasan, SR Pandi-Perumal, DP Cardinali, B Poeggeler and R Hardeland. Melatonin in Alzheimer’s disease and other neurodegenerative Disorders. Behavioral and Brain Functions 2006, 2:15.
5. Fatma Vatansever and Michael R. HamblinFar infrared radiation (FIR): its biological effects and medical applications Photonics Lasers Med. 2012 Nov 1; 4: 255–266.