3 Things You Can Do This Weekend to Have a Better Workweek

3 Things You Can Do This Weekend to Have a Better Work Week

3 Quick Tips

to reduce stress & prepare for a better work week!

When life gets busy or stressful, it can be difficult to stay focused and productive during your work week. Here are three simple tips that you can accomplish on your weekend that can help you prepare for your work week ahead:

1. Set your weekly goals.
A little planning each weekend can go a long way in setting the foundation for a productive, stress-free week.

Don’t make this an overwhelming list. A list with too many daily tasks can actually have the opposite effect. Instead of pushing you forward in productivity, you may feel daunted by your workload.

Rather than creating a mountain of work for yourself, make note of six daily tasks to accomplish in order of priority. Come Monday, work your way through this list. At the end of your day, write down six more tasks for the following day. Continue this pattern each day.

2. Practice decluttering.
Clean up your workspace so that you can start your workweek free from unnecessary distractions. Organize your desk. Delete and archive old files and emails. Consolidate the items on your desktop. Be ready to start the day off strong when Monday rolls around.

This doesn’t have to stop at your workspace, either! Taking care of chores around the home – from laundry to throwing out trash and excess clutter – can help to organize both your physical space and emotional headspace.

Create A Routine

and plan ahead

3. Put together meals and clothes for the week ahead.
Take some time during your weekend to plan meals and outfits for your workweek. Having this organized ahead of schedule can help to save you time in the mornings before work and give you one less task to focus on as you start your day.

In addition, preparing your meals the weekend before can help you to make healthier, more economical choices throughout your week. Prepare nutritious meals and package them the weekend before to easily grab before heading to work for the day. This will save you money and unnecessary additional calories that you would spend by ordering lunch during the day.

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To miss fewer days at work and avoid illness, consider including these immunity-boosting foods in your regular diet.

Focusing your week doesn’t have to start on Monday morning! These tips can help you to get ahead of schedule and still leave you time to relax and enjoy your weekend. Start Monday off on the right foot – organized, stress-free, and ready to go.

At Well Theory, we believe that the keys to a healthy, balanced life are maintaining physical health, managing stress, growing and nurturing mindful relationships, and sustaining meaningful work. For more tips and products for a healthy, balanced lifestyle, read our other resources today!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

How CBD can Relieve Stress & Anxiety

How CBD Can Relieve Stress & Anxiety

Cannabidiol:

a safe + powerful anxiety reliever

At some point, everyone has experienced stress. At work, at family events, when something goes wrong or doesn’t go according to plan – we’re all familiar with the sensation of stress. Your heart races, your chest may feel tight, and your thoughts speed up to try to help you out of the predicament you’ve found yourself in. When stressed, it can be difficult to concentrate, to take deep breaths, and feel at ease.

Medications that treat stress symptoms can often dull your senses and make you feel like you’re in a fog. But as stress becomes recurring and escalates into anxiety, it may seem as if heavy pharmaceuticals are your only option.

If you’ve experienced recurring stress, or anxiety, you’ve likely tried all of the natural solutions commonly recommended. Anything from yoga to therapy, exercise and more, there are countless ways to reduce stress and improve your mental health.


But what happens when natural solutions run out, and you don’t want to take prescription medications?

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“For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70 as well as those healing from surgery.”

Bone Health: Tips To Keep Your Bones Healthy (Mayo Clinic)

What Is Stress?

and how is it different from anxiety?

At its core, stress is caused by imbalance. When certain receptors in your body (called endocannabinoids) start misfiring, or are being over- or under- engaged, your body will feel the effects. Minute changes in the hormones that affect mood (such as serotonin) can greatly impact the amount of anxiety you experience. There is a general elevation in the amount of cortisol (stress steroid) in the blood and body.

If, for example, you are in a stressful work environment, your body learns to anticipate stress more often as you go throughout your day. This “fight or flight” response is a basic biological function designed to help you remember a stressful situation and avoid it in the future.

But if your career or home life is stressing you out, it can be difficult to change your environment. The longer you are exposed to stress, the longer your body “remembers” it. Eventually, you can develop anxiety – a baseline “stressed” state.

How Anxiety Affects You Over Time

why it's important to manage symptoms

As your body begins to take on a constantly stressed state, your body’s receptors are constantly receiving hormones that trigger psychosomatic responses. This can lead to serious conditions such as:

  • Heart Problems
  • Weak Immune System
  • Headaches or Migraines
  • Exhaustion
  • Depression
  • Irritability and difficulty interacting with family and friends

Keeping a healthy and balanced endocannabinoid system one key to avoiding stress. Very few options exist to optimize this balancing system of the body. If the endocannabinoid system is not able to control the stress-response system of the body, chronic stress results.

If you cannot change the environment or circumstances that cause you to feel stressed, and synthetic pharmaceuticals are not an option to which you want to turn – or you have tried them with no relief or unacceptable trade-off’s – Cannabidiol (CBD) may be able to help.

Stress and the Endocannabinoid System

and how CBD affects it

CBD is simply a phytochemical that has medicinal benefits for humans. CBD has become a popular remedy for stress, but it’s not just hearsay. CBD has been shown in numerous studies to assist in relieving symptoms associated with prolonged stress and anxiety.

This amazing compound is able to achieve such results because it engages and supports the human endocannabinoid system and promotes balance in all other systems of the body; this includes the ‘fight-or-flight’ response system. CBD is not THC; THC is known to be psychoactive while CBD is not. THC especially engages the CB1 receptors, which are mostly located in the brain and influence mood, among other things. CBD engages the CB2 receptors which modulate mood by changing the immune response and controlling blood flow and such.

CBD also regulates anxiety and stress levels by altering the production amounts of the brain neurotransmitter called ‘serotonin’. Serotonin, commonly known as the “happiness” chemical, binds to a receptor called 5-HT1A, which is one of the 14 different receptors serotonin binds to. Too high and too low levels of serotonin can cause emotional disruption. When CBD binds to receptors, it can stimulate an increase in serotonin production, and change the receptor’s ability to receive serotonin, helping keep the balance in check. CBD usually only allows for the proper amount of serotonin to be produced due to the mechanics of that particular receptor.

Click here to learn more about CBD and why it’s been so controversial over the years.

Holistic Recovery From Anxiety Is Possible

Chronic stress can actually change the way the brain functions. After your body and brain “learn” these chemical pathways to induce stress and anxiety, it becomes more difficult to recover from it. A hybrid treatment plan – one that includes both pharmaceuticals and natural therapies like yoga or therapy – is often recommended by physicians, alongside lifestyle changes. Believe it or not, a better diet can modify stress as well.

You should not expect a quick fix, as it will take time and patience to essentially “rewire” your brain and endocannabinoid receptor pathways. It is always advisable to consult with your physician before beginning a new treatment plan – but CBD, which is proven to be safe, natural, and effective, may be a great option to include in your wellness journey.

Choose Well Theory for a surgeon-curated, FDA-registered, and 3rd party-tested line of wellness products – and begin your journey towards achieving balance today.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

Vitamin C & Immune Function

Mental Health

Hi, I’m Dr. Warner here –

I am the founder of the Well Theory. Let’s discuss immune function, immunity, and vitamin C, which was one of the key components in my multivitamin. My Immunity Boosting Multivitamin can be referred to as being pro-immunity – it aids in the processes of healing and boosts the function of the immune system.

 

Why is vitamin C so important? You’ve probably heard since childhood that vitamin C helps to fight colds and flu, and it will commonly be seen as an ingredient in medicines that come out every cold and flu season.

But why is it good for immunity?

vitamin c is pretty awesome

The more I learn about vitamin C, the more I’m just blown away by its immunity-boosting capabilities.

Vitamin C is an antioxidant and prevents infections. It’s essential in your diet – meaning you have to take it as the human body is unable to produce or synthesize it on its own.

If you already have a well-balanced diet that incorporates plenty of vitamin C, that’s ideal. Eating well can be difficult and takes time and planning, so many people – myself included – find that supplementation is necessary to get the essential vitamins and nutrients to improve immunity.

I recommend my multivitamin – which is packed with vitamin C – to my surgical patients to give them the best chance for fighting infections and healing quickly. My multivitamin has a daily dose of 1000mg of vitamin C.

The Recommended Dietary Allowance (RDA) and other regulatory bodies will tell you that you don’t need that much, but I have found this to be a good amount for people healing a wound or fighting off an infection in a state of oxidative stress. Vitamin C is water-soluble, and any amount that the body does not use is easily expelled through digestion.

While taking a multivitamin is a great step towards building your immunity, eating the right foods is the best way to absorb essential vitamins and minerals. Read our blog on 10 Immunity-Boosting Foods to find out what you should start including in your diet today!

why vitamin c is necessary

Vitamin C is mandatory for sustaining an effective immune response to infection. Most of us are vitamin C deficient as it is the fourth leading cause of nutrient deficiency in the United States. A normal virus would normally not cause more than a runny nose or watery eyes, but vitamin C deficiency can cause this virus to bloom into more serious, problematic conditions such as pneumonia.

This is especially important for respiratory infections which is why we see a lot of vitamin C products for the common cold. Vitamin C prevents the common cold, and it helps the body to fight it off faster. Without this prevention, the common cold can become a deeper, lower respiratory infection and become pneumonia.

who is at risk?

The elderly, institutionalized, or nursing home patients are especially at risk as they are immunosenescent – meaning their immune system is weakened. Many are malnutritional, ill, and are vitamin C deficient. When these individuals are supplemented with C at IV levels and high oral doses, they do better with respiratory infections. If you have an elderly relative in a nursing home, consider increasing their vitamin C dosages.

Vitamin C also protects our body from our own immune system. Neutrophils in the immune system attack and absorb pathogens by releasing toxins and proteins. These neutrophils are then eaten by macrophage cells to clean up these toxins. If the macrophages do not carry out this task, the toxins from the dead neutrophil will be released into the tissue causing a pro-inflammatory response that can damage the tissue.

vitamin c for immune health

What does vitamin C do? Vitamin C is a powerful antioxidant and electron promoter. It reduces oxidative damage and protects us from the toxicity that our own immune system produces to damage the pathogens. This means that vitamin C is a self-protective mechanism and makes the lymphocytes and the neutrophils within the immune system function better.

Vitamin C is important for mitochondrial energy production. This nutrient provides daily power to the cells so that they have properly functioning mitochondria.

It also regulates the cytokine release from immune cells. Immune cells release certain chemical messengers, like cytokines, that trigger inflammation, bring in the macrophages, and encourage the attack on pathogens. If you have too much of the wrong cytokine, you may experience excess inflammation, tissue damage, and toxicity. Also, if you have too much of the wrong kind of cytokine, you may not experience enough inflammation.

Vitamin C helps to regulate the number of cytokines based on the type and intensity of the infection. The body requires enough vitamin C in every cell, including in the immune cells and the entire system to regulate this.

vitamin c for chronic inflammation

If you are surrounded by heavy pollution, like we are in South Louisiana, you are exposed to higher levels of oxidative stress because your body is constantly fighting off heavy metals, pesticides, and air pollution. The body then produces reactive oxygen species that can cause chronic inflammation. This can be affected by excess weight, as well.

To fight this, the body will deplete what little vitamin C it has to stabilize the cell membranes and protect the cells from oxidative stress.

If you are in an area of high pollution or if you smoke, you have low vitamin C levels and are constantly under oxidative stress. If you have diabetes, are obese, or just stressed out in general, you are also under oxidative stress.

Your body will constantly seek vitamin C and other antioxidants to lower this oxidative stress. Any illness will require even more vitamin C to protect the immune system. This is why I believe that vitamin C supplementation is crucial to health, as well as why I chose 1000mg for my multivitamin. From regular, daily oxidative stress and general stress, we can all benefit from healthier skin and connective tissues, as well as less inflammation and a strengthened immune system.

Summary

Vitamin C causes the immune system to function and communicate better to optimally fight pathogens and infections. It stabilizes cell membranes and protects against oxidative damage. Remember – if you have an older relative, or if you or someone you know smokes, they should supplement with vitamin C. The body does not produce vitamin C naturally, so eating vitamin C-dense foods or supplementing is necessary to have the right amount in your system.
Vitamin C supplementation will give you a long-lasting, improved ability of both your innate and acquired immune system while also protecting you from oxidative damage. If you don’t eat enough oranges and cherries, Vitamin C supplementation is necessary to boost immune cell function and effectiveness.
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL