Defining Moments, LLC 402 East Main Street Middletown, NY (845)

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1 Defining Moments, LLC 402 East Main Street Middletown, NY (845) Simple Steps to improving your Mental Health by Giulia Preziuso, MHC Take a closer look at what you re already doing, make some small adjustments and watch for maximum results!

2 Step 1: Sleep Feeling tired after a poor night s sleep is just one small symptom you'll feel upon waking the next morning. Your brain on the other hand, is actually struggling in many areas that coffee simply can t fix. Sleep impairment contributes to cognitive decline, difficulty with focus and concentration and opens the door for irritability to set in. Continued sleep deprivation brings more serious and long term health conditions such as diabetes, hypertension, depression, and obesity. So how much sleep do you need? A an average healthy adult needs between 7 and 9 hours of shut eye per night. Creating a ritual around sleep is a great way to get into a sustainable routine. Getting into bed around the same time every night whether you are tired or not is crucial to regulating your inner circadian rhythm. Next, be sure to turn off your electronic devices at least one hour before bed. No cell phone, ipad, or TV, instead grab a book or magazine to read. Establish your bedroom as an Electronic Free Sleep Zone and no, you don t need your phone as an alarm clocks. Alarm clocks still exist. If you re struggling to fall asleep, consider a warm bath or shower before bed. Grab yourself a mug of tea and some essential oils, like lavender are also proven effective for initiating sleep. If your mind is racing, consider a notepad by your bedside and jot down all the thoughts that are zipping by. Get them out of your head and onto paper and watch as they lose their power. Once you have them listed, you can compartmentalize them and determine the next steps. Out of your control? Let it go! Finally, if you re continuing to struggle, consider an over the counter remedy that contains melatonin. Check our website for a host of products by AMARE, Sleep+ is proven to help you get a great night s sleep! Click on the link for my favorite products!

3 Step 2: Eat Your brain requires that you fuel it properly in order for it to perform at it s peak. So what does proper nutrition look like? There are many different schools of thought on this one but no matter which one you subscribe to understand that the neurotransmitters responsible for your brain s performance are produced in your second brain, the gut. GABA, dopamine and serotonin are all produced in the second brain and so if you re feeding yourself with foods that promote bad gut bacteria, you ll feel it in your head. Establishing a regular routine around eating is going to be the main component to your success. Breakfast is absolutely the most important meal of the day and not just anything will do. Be sure to include at least 15 grams of protein in your meal along with complex carbs like oatmeal, add some berries and chia seeds and your brain will be jumping for joy. Depending on your work schedule adding a midmorning snack like a handful of almonds or a quick protein shake will keep the stamina going. Not eating enough will cause you to feel sluggish, promote irritability and contribute to difficulty sleeping, it s all connected. Depriving yourself of meals throughout the day may also set you up for binge eating later at night. Consistent binge eating will result in weight gain and weight gain will result in depression among other more serious health conditions. Your primary brain relies heavily on your secondary brain to give it what it needs for peak performance. Our Amare produce line includes everything you need to get started. Being with the Reboot System, a 3 day regiment designed to rid your body of bad bacteria and begin promoting the growth of good bacteria. For some people, when they feel depressed they go to their doctor for an anti-depressant, this system is everything you need to heal yourself from the inside out.

4 Step 3: Exercise You ve heard it said a thousand times, exercise is good for you but do you know why it s good for your brain? For starters, exercise gets your heart pumping and that means more oxygen flow to the brain and more oxygen flow promotes growth in the brain cells responsible for memory and learning. All exercise is good and now let s look at specific types that will benefit your brain the most. Cardiovascular exercises that get the heart pumping also produce happy neurotransmitters such as dopamine and serotonin. You ll even hear people rave of the high they feel after working out and that s because they re brains are buzzing with those feel good endorphins. Walking on a regular basis will afford you the same results as jogging should you suffer from weak knees or pain in your lower extremities. Next, engaging in yoga or a form of mediation has shown incredible positive benefits to the brain in the area of executive functioning. The executive functioning of your brain is responsible for cognitive abilities, organizational skills, and emotion regulation, just to name a few. If these are reasons enough to start a routine, a recent study in the Journal of Neurology shows that women who are physically fit in their middle age are 88% less likely to develop dementia, which is a debilitating disease of the brain that greatly impairs daily life. Exercise will also slow the aging process, protect your heart from disease, diabetes and obesity. Finally, a consistent exercise routine will also positively impact your sleep. When all three of these components are working in tandem with each other, you will feel your best! Check out Amare s brand new line of nutritional supplements and shakes to help get you started in the right direction! Check out my favorite products at

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