Get moving! 20 minutes of activity per day is not only good for the body, it is critical for the brain. Exercise improves concentration, focus, and other cognitive abilities. Walking has been shown to increase memory function and combat stress. Practicing yoga frequently can lead to decreased anxiety. Strength training has been linked to better multitasking and problem solving skills.

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Get sleep. A good night’s sleep is imperative to your overall health.  Lack of sleep can cause or exacerbate a host of conditions including high blood pressure, heart disease, metabolic syndrome and obesity, and a range of cognitive and emotional conditions. A few tips to increase the quality of your sleep:

• Maintain a consistent bedtime routine.

• Eliminate the usage of electronic devices with screens within 2 hours of bedtime.

• Turn down the thermostat.  The idea temperature for sleeping is 65-70 degrees F.

Eat well! Eat lots of healthy fats, a moderate amount of healthy protein and limit gluten and consumption of simple carbohydrate. Follow a Mediterranean diet by incorporating healthy fats, such as olive oil, avocados, coconut oil and ghee, fish, vegetables and legumes into your diet. Fermented foods, especially fermented vegetables are an excellent addition to any diet. Enjoy caffeine in moderation; check out PeakBrain coffee that combines your daily dose of caffeine and healthy fats!

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Get some sun! Go outdoors and get 15 to 20 minutes of sun exposure each day to boost your vitamin D levels; just don’t forget the sunscreen. Vitamin D has been shown in numerous studies to be crucial to your overall health and immune function.If you are unable to get outdoors, consider a high-quality Vitamin D(3) supplement.

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Reduce stress. Stress is extremely detrimental to your health and yet it’s pervasive in our society. To decrease your overall stress level:

• Set a routine and schedule, but don’t be afraid to adapt.

• Do things you enjoy, like go for a hike, read a book or do some window shopping!

• Maintain your perspective and don’t lose sight of the big picture.

• Prioritize what is important and don’t sweat the small stuff.

Love yourself. Treat yourself like your best friend, because you are! You wouldn’t berate or belittle your best friend, would you? Show yourself that same courtesy. Stop the negative talk in your head. Forgive yourself when you slip up on little things, and move on. Just remember there’s no one else like you in the world!

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Set goals. Give yourself something to look forward to and something to work toward. With your larger goals in mind, make smaller, intermittent goals that are both manageable and achievable. Then work steadily and you’ll achieve those long-term goals soon enough!

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Give back. You are not a solitary individual, but a member of a greater community! Volunteer to help out members of your neighborhood, city or area. Doing something for others will touch the lives of other individuals, help put your life in perspective and, studies show, make you feel better about yourself.

Be social. Studies have shown that people who have active social lives are healthier and live longer. Grab coffee with a friend, invite your neighbors over for dinner or join a group to explore your community!

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