Thank you for taking this Health Quiz
You will receive your answers by email, compare them with the following information and start your journey.
Ideally you should be sleeping between 7 to 9 hours daily.
Sleep is nature’s most powerful drug, in its ability to restore and rejuvenate the human brain and body. Getting the recommended 7 to 8 hours of sleep each night can improve concentration, sharpen planning and memory skills and maintain the fat-burning system that regulates your weight.
Overall, the quality of your sleep should be rated around 9-10.
If your rating is below 9, pause for a minute and try to understand what factors can be impacting the quality of your sleep.
Here are some factors that can directly impact the quality of your sleep:
- Irregular sleep schedule. Going to bed and waking up at same time each day can improve the quality of your sleep
- Drinking to much alcohol (even though you might think that alcohol helps you relax and sleep, in reality it directly impacts the quality of your sleep) or caffeine (caffeine stimulates the Adrenol glands which puts the body in alert status limiting the ability of going into rest & digest phase).
- Watching or reading on mobile or I-pad before going to sleep (these devices have a phenomenon called blue light that limits the production of a hormone called melatonin produced by your brains as a response to darkness thay helps us fall a sleep and with the timing of your circadian rhythms)
- Sleeping environment. Room temperature and noise can directly impact the quality of our sleep
Your lifestyle and your choice of foods can affect the way your body digests what you eat. Taking steps to improve your digestive system helps it function more efficiently and improves your overall health and sense of well-being.
If you do not know how to start here are some tips:
- Probiotics: Any cultured food helps to populate the Gut microbiome that supports your digestion. Our top pick goes on Kefir (we do our own)! But there are other options available in the market such has yoghurt, Sauerkraut, Kim chi, Miso soup, etc… Otherwise, you can buy it directly in the pharmacy as a supplement.
- Prebiotics: Are the food source of our Gut microbiome. They are ffroup of nutrients thatyour body can´t digest, therefore they go to your lower digestive tract where they act as food supply to help the good bacteria grow.
- Manage Stress: To much stress and anxiety causes your body to go into alert status. When in alert status the body shuts down non-primary systems such as the digestive system, immune system or reproductive system. Finding stress reducing activities will improve the quality of your digestion
If you are currently experiencing high levels of stress in your daily life please pause for a minute and read carefully.
Stress is also a hardwired survival technique built into your body as a means of protection. When triggers arise, the sympathetic nervous system (SNS) signals the “fight or flight response,” which mobilizes you to take action and avoid danger. The issue is that your body doesn’t know the difference between a bear chasing you and work-related anxiety.
As stress levels rise, many physiological changes occur in the body: Pulse, blood pressure, blood sugars, blood fats, respiration, sweating, and pupil dilation level. When your stress reactions are too strong or triggered too often, your body will remain on high alert. As a result of this constant stress, your body builds up a resistance and tolerance to coexist with continuous stressors. This extended release of stress hormones has adverse effects on your body, lowering your immunity defenses and making you more susceptible to illness. Finding ways to activate the relaxation response is vital.
Here are some techniques to reduce stress:
- Practice calming activities like meditation and light movement, such as tai chi
- Prioritize your tasks and focus on one thing at a time.
- Organize your work and living spaces to be clutter-free, peaceful environments