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Fantastic! Keep it up! Remember that if you don’t stay hydrated, your physical performance can suffer. Continue that morning glass or two of water to keep you moving!
Your body is craving water when you wake up in the morning. As soon as you get up, grab and quench a glass of water, and your health will be more than rejuvenated in more ways than you can imagine. One of the main indicators of dehydration is fatigue and tiredness. Without anything to consume after a long period, the first thing you ingest in the morning can be a shock to the body. If that first thing is water, it will get your body work-ready and boost your alertness and low energy levels. Remember that if you don’t stay hydrated, your physical performance can suffer. Give the water a shot before your coffee or tea to kick start your day.
Probiotics are SO important when it comes to your overall health. Probiotics can help support the bacteria that live in the gut, especially when your gut microbiota is challenged by medication, an unbalanced diet, stress and poor-quality sleep. We challenge you to try one of our favorites for a month to see if you notice the difference it can make. Try BrainPowerPro+.
If you’re getting tired after eating, it could be what you’re allowing into your meals. If you primarily eat food that offers little nutritional value, you will most likely begin to feel sleepy after eating. Foods that do little for your energy levels are typically high in saturated fats, sugar and salt. Most processed foods fall into this category. Your body breaks down and absorbs these foods quickly, causing your digestive system to work hard for a short period. This leads to fatigue. Foods providing good nutritional value take longer for your body to break down and absorb, thereby giving you energy for more extended periods.
Let’s give that a boost! Add some extra time of direct sunlight by simply taking a 5 minute break from work every other hour. Tip: try setting your phone’s alarm to 11am, 2pm & 4pm, pause whatever you’re doing and walk outside. Take a small walk around the block. Pro tip: Due for your 8oz glass of water? Take it outside while you soak up the sun. Fact: Melatonin lowers stress reactivity and being outside will help your body naturally regulate melatonin, which can help reduce your stress level. Additionally, because you're often doing something active when you’re outside (walking, playing, etc.), that extra exercise also helps to lower stress.
Great job! Did you know one of the best (and easiest) ways to get vitamin D is by being outside? Our bodies produce vitamin D when exposed to sunlight and roughly 15 minutes in the sun a day is adequate if you’re fair skinned. And since Vitamin D helps your body maintain calcium and prevents brittle, thin, or misshapen bones, soaking in sun may be just what the doctor ordered.
We applaud you for getting outside and being active! It’s a fantastic way to maintain an overall healthy lifestyle. With the winter months coming, we understand that your instinct is to stay indoors. Don’t! It’s important to continue movement and outdoor activities even when it’s cold. Believe it or not, hiking in the winter months can be a great way to let out steam and reduce your chances of seasonal depression. Start off slow, buy the right gear and create a routine that feels good for your body. Even if hiking isn’t your thing, we encourage long walks whenever possible. Here are some ideas we’ve put together. Link to winter activities blog post.
It's now clear that a solid night's sleep is essential for a long and healthy life. Regular poor sleep puts you at risk of serious medical conditions, including obesity, coronary heart disease and diabetes – and it shortens your life expectancy. Pro tip: Increase the natural sunlight in your home or office during the day. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy as well as nighttime sleep quality and duration.
We need you to move! The better you understand your body, the more you can understand why it’s important to keep it moving. Not exercising, or even not getting physical activity, is a confirmed risk factor of premature death. In fact, inactivity and being sedentary causes more deaths around the world than cigarette smoking or diabetes. Pro tip: Build your endurance slowly. Start by making small movements throughout the stay. Stop being sedentary. Walk for your morning coffee, take 15 minutes in the evening after dinner
We love to hear you’re being active! Even the smallest bit of exercise can make the biggest difference in your overall lifestyle. (Tip on how to get more movement throughout the day)
Keep at it! Water is your best friend and food is your fuel. Continue your active lifestyle by making sure you’re adequately hydrated and keeping up with appropriate calorie intake. DO remember to give your body a rest and keep your joints healthy. If you're doing moderate or vigorous aerobic activity, rest days are essential. It's recommended to take a rest every three to five days.
It's no wonder so many of us struggle with energy issues. We go, go, go from morning to night, running on little but grit and caffeine. But it doesn't have to be that way! Small changes in your daily routine can give your body a major boost. Think of it as simply as this: You’re not tired, you’re dehydrated. You’re not tired, you’re just not moving! Pro tip: If you find yourself falling asleep at your desk even after having a good night’s rest, try drinking a full glass of water while standing/walking around your office or home.
Our mental health is so important and is often overlooked. It’s a hard ahem pill to swallow, but roughly 20% of Americans suffer from some form of anxiety/depression. That’s major. And while we recognize that a fraction of those individuals need more in depth care from a healthcare provider, here at Summit, we’re major champions of Vitamin D. We believe the root of most mild cases of every day mental health struggles stem from little to no outdoor activity and improper nutrition.
Look, we understand that it’s hard to keep up with the times. These last two years have been a whirlwind, to say the least. And we recognize that the first thing people tend to ditch is their diet. From not having enough time to steadily becoming lazy, it can be difficult to eat the right foods. We suggest (creating a simple plan and getting creative with food items you enjoy the most
Taking a multivitamin is essential in closing nutritional gaps to ensure you’re getting all the nutrients and supplements you need, and that they’re being absorbed correctly by your body. We recommend (supplements for every day) to maintain a healthy immune system and body.
Believe it or not, small amounts of good quality coffee can have many health benefits, including, but not limited to, longer life span. That’s right. Did you know that those who consume 1 cup of coffee per day are more likely to live roughly 25% longer than those who don’t? Don’t believe us? We think you’ll love this article about the benefits of coffee in your everyday life. That said, too much caffeine can actually have the opposite effect to one’s health and we caution consuming more than 2 cups per day. At Summit, we love coffee with a little more added benefits such as those with a mushroom blend or adaptogens. We recommended Four Sigmatic Thrive blend with ingredients such as ashwagandha and Lions Mane for higher focus and alertness without the crash.
How do you feel throughout the day? Are you noticing a significant and almost debilitating crash mid-afternoon? Are you finding it hard to fall asleep and stay asleep at night? If so, your caffeine intake could be the culprit. We know it’s addicting and hey, we love it too, but we challenge you to try cutting back. Even just subbing one cup per day with a warm cup of lemon water will do your system good. Although lemon water does not contain caffeine, it’s been shown to rehydrate your body, increase alertness and curb the craving for ___? Also, you may or may not know this, but caffeine is a major diuretic and could be depleting your body of electrolytes while consuming large quantities, furthering your dehydration and fatigue.
Way to go! Keep it up! Drinking high amounts of sugar-sweetened beverages — such as soda — can have various adverse impacts on your health. These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
While the occasional soda is probably not very harmful, consuming high amounts of sugar every day in the form of liquid can have serious adverse health consequences. Sodas are loaded down in calories and are completely void of nutrition. Diet sodas? Some studies and anecdotal evidence suggests that aspartame, an artificial sweetener, may trigger headaches or migraines in certain people. We suggest swapping your soda fix with a more natural and healthy alternative like fruit infused sparkling waters. Once you stop consuming sodas, you’ll be so glad you did. Not only will your body thank you, so will your mental health and teeth. Not to mention, you’re cutting your risk of heart disease and diabetes by 25%. Here are some alternatives we love!
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