You Are Your Own Medicine Cabinet

Today we're talking about how you can be your own medicine cabinet.All of the benefits and none of the side effectsApproximate read time: 3 minutes 33 seconds

You have to take your MEDS, right?

Yes!Everyone needs to take their MEDS even if you're not sick; in fact, that's when you should start taking them, so you don't run into problems down the road.No, I'm not talking about popping pills.MindfulnessExerciseDietSleepThose are the MEDS I'm talking about. (I wish I had coined that phrase, but someone beat me to it!)The crazy thing is that most of the medications people take today do one of two things. A) They mimic the effects of the practices aboveorB) They mimic the effects of compounds that occur in natureThey're very rarely new substances that are "conjured" out of thin air. They're copycats.

How should you take your MEDS?

Daily, that's how you should take them. Mindfulness, exercise, diet, and sleep are fundamental pillars of a healthy life. They're not things you get to check the box on once a month or even once a year.They are the guideposts by which you should make most of your health decisions.Mindfulness- Mindfulness is a practice that's been sown to improve hypertension, stress levels, and sleep. It can be intimidating, but it doesn't have to be. My favorite way to be mindful is to do a walking meditation around my block at lunchtime. I inhale for 12 steps and exhale for 12 steps as I take my lap.I focus on the sensation of my breathing and the sensation of my feet making contact with the ground. If I get distracted, I acknowledge it and bring my attention back to my task.If walking meditations aren't your thing, there are millions of videos on youtube and lots of free apps. I recorded 98 mini-meditations, and you can access them HERE for free. Exercise- This doesn't have to be complicated, either. 150 minutes of moderate cardiovascular exercise per week and 2 days of strength training will cover your bases in terms of drastically reducing your risk of chronic diseases like diabetes, heart disease, cancer, depression, etc. Those parameters aren't going to win you any medals for performance, but they can save you from a premature death. If you're looking to get more out of your fitness, you'll have to put more time and effort into it, but this is a great place to start.Diet- Diet is the yin to exercise's yang. One without the other is an incomplete plan.Having both in place exponentially magnifies the positive outcomes.Here are some easy boxes you can check with your diet to get you 98% of the way across the finish line.

• 0.5-0.7 grams of protein/pound of bodyweight per day

• Lots of fresh fruits and veggies

• Avoid drinking your calories (soda, juice, etc.)

• Avoid excess sugar (not because sugar is inherently bad but because it's easy to overconsume)

• Avoid fad diets that eliminate entire food groups

• Stay hydrated

Simple, not easy... but still simple.

Sleep- Sleep is fundamental for every process and cell in your body. If you're not getting enough sleep, your performance will suffer physically, mentally, emotionally, and cognitively.Your sleep needs to be a top priority if your goal is to live a long healthy life. If you're compromising your sleep regularly, you're opening the door to many chronic health issues. Shoot for 7-8 hours of sleep every single night and set yourself up for success.

• Cool dark room

• Quiet (get your pets out of your room and anyone else who might be noisey)

• No screen ~1 hour before bed

• No food or drinks ~90 minutes before bed

• Consistent bed and wake times (even on the weekend)

• Get sunlight on your eyes in the morning and evenings to set your circadian rhythm

Should you ditch your medication?

Medication is a godsend for many people. Without it, they wouldn't be able to function in their everyday lives, or their lives would've been cut short. So to be clear, I'm not telling you to stop taking your medication. What I'm telling you is that if you do these things and you do them consistently, that doesn't mean for a week or a month.You probably won't need many of the medications you might rely on now. What if you do all these things and still need some medications?That's ok; there's no shame in that!Medication that preserves lives is wonderful.Medication used to prop up dumpster fire lifestyles is the issue, and if you're taking your MEDS, you won't have to worry about that.

That's all for today, thanks for reasing!

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