3 Simple Ways To Improve Your Wellbeing – By Improving Brain Health

3 Simple Ways To Improve Your Wellbeing - By Improving Brain Health

When you think about improving your health, you probably think along the lines of revamping your diet, starting a new exercise regimen, getting better sleep, and more.

“Improving your brain health” doesn’t usually come to mind – especially since many people don’t know where to begin – but if you want to improve your overall well-being that is a great place to start. 

At Well Theory, we believe the brain is key to optimal aging.

The Importance Of Protecting Brain Health

especially as you age

As we age, our bodies slowly lose their function over time. Your brain is no exception to this rule. Losing cognitive function can result in dementia – and Alzheimer’s has been on the rise for the last 20 years. 

Of course, most people experience loss of cognitive ability in less severe ways, but it can still be life-altering.

Many factors contribute to poor brain health. Things like diabetes, high blood pressure, and more can increase the risk of dementia. Anything that puts strain on the body, like injuries, poor lifestyle, lack of good sleep, and more can also impact brain health.

Brains are very sensitive to inflammation and as most of us exist with a state of chronic neuroinflammation, our brains are at risk of deterioration.

How To Improve Brain Health

simple habits for your everyday wellness

1. Eat a good diet. Your brain works around the clock, even while you sleep. This means that it always needs energy – so giving it the essential nutrition it needs to perform basic activities is vitally important to improving brain health.

Eat a diet rich in fruits, grains, vegetables, and seeds. These foods are antioxidant-rich, which helps your body neutralize free radicals. This is especially important as free radicals can damage virtually every cell in your body if left unchecked – leading to oxidative stress. 

This state can potentially irreversibly damage your brain health. Chronic inflammation can lead to increased oxidative stress. For good brain health, you must control both of these conditions.

Read More: What Is Oxidative Stress?

Take our Brain Booster multi to improve mental clarity + enhance brain function by supporting brain cells & brain mitochondria. 

Designed to neutralize free radicals, reducing oxidative stress – which helps produce crystal-clear mental clarity. The Brain Booster allows for reduced inflammatory load on the brain as well.

2. Get good rest. Restful, restorative sleep is essential for maintaining brain health and healing the damage that occurs over time. As you rest, your brain reorganizes itself, removes waste byproducts that have accumulated throughout the day, and performs other essential tasks like storing memories. 

Our Tart Cherry Extract supplement is not only rich in antioxidant-rich anthocyanins and flavonols – it also contains melatonin to help promote restful sleep, so you can rest and actively recover brain health at the same time.

3. Exercise every day. Your brain is like any other organ – it needs blood flow and oxygen to function properly. As you exercise, new capillaries form, delivering oxygen to newly formed muscle groups. 

Exercise also has beneficial effects on inflammation. Cognition improves with regular exercise; this is very important for brain health.

Try a new exercise routine or hobby so you can exercise your mind at the same time. Engaging your brain in new activities is an excellent way to maintain and enhance brain function.

As your brain health improves, your mental clarity, overall sense of satisfaction, and well-being will follow. Use these tips to live a life with better focus – so you can get back to the things you love!

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

Why Rearranging Your Space Can Help You Clear Your Head

Why Rearranging Your Space Can Help You Clear Your Head

Simple Daily Habits

to boost your mental well-being

In these stressful times, many of us have tried a lot of new things to relieve anxiety. Suppose you’ve already tried baking bread with homemade sourdough starter, watched all the ASMR videos available on Youtube, and have caught up on your Instagram feed. In that case, you may feel like you have nothing else to do that can quell your anxiety.

Since most of us are still living and working at home, your living space might just be the key to revamping your mindset and improving your outlook on life. The choices you make in how you furnish your home - from what colors you pick to paint the walls, how much clutter you have within your line of vision, and how many opportunities you have to stare at a phone or laptop screen every day make a difference in that mindset.

All of these factors can be changed to benefit your mental and emotional well-being. It is well known that one’s physical environment has a direct effect on one’s psychological being. Read on for a few tips we’ve curated just for you.

Your color choices can affect your mood. Bright, intense colors, like red, orange, and yellow, can be utilized to warm up spaces and offer a jolt of energy and creativity. Yellow can mimic sunlight, and bring with it calming, balanced energy. Keep these colors as accents, and scatter them where you need them most. Hang a brightly colored print at your work-from-home desk space, or paint an accent wall.

Cool colors, like blue and grey, can create a sensation of calm and peace. Many bathrooms have painted some shade of blue, and no wonder why – it’s usually your last stop before you go to bed and the first room you visit when you wake up to get ready for your day. These colors are also excellent choices for bedrooms.

Regardless of the color you choose, just having a fresh coat of paint can freshen up a room and give you a sense of positivity that is sorely needed these days.

Rearrange Your Furniture

and choose decor intentionally

In this era, many of us feel cooped up in our own homes because we have been forced to be there always. Opening the space visually can help ease some of that stress. Use optical illusions to control your living space’s perception – hang mirrors on the wall, pick lighter wall colors that reflect light. Scale down furniture pieces, so you have more room to walk. Even something as simple as opening all your window coverings every day to allow natural light to shine into each room in your home can do wonders for your mental well-being.

Opening your curtains can also help you absorb more vitamin D from sunlight (unless the glass in your window blocks the UV rays). Natural light can also uplift your mood and improve your health. Vitamin D is essential for living a balanced, healthy lifestyle – it plays a role in your bone health, mental clarity, and more. This is why we decided to include it in our Essential PEA Multivitamin. If possible, you should step outside for a few minutes each day and just breath fresh air and be in natural light.

Read more: What Happens If You Have A Vitamin D Deficiency?

This is a powerhouse formula for improved nutrition, pain reduction, and anti-inflammatory support – to relieve and restore at the source.

Dr. Warner has designed the perfect way for you to get the nutrients your body lacks. 

The Essential Multivitamin contains significantly more of each vitamin and mineral than most available supplements – and also has PEA for a potent anti-inflammatory and neuroprotective boost.

 

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

Breathe Your Way To Less Stress – Here’s How:

Breathe Your Way To Less Stress - Here's How:

Harness Your Breath

for less stress & better mental clarity

As we near the end of 2020, many of us, if not most of us, are probably under a great deal of stress. There are medical resources you can use to combat stress – if you find that it is negatively impacting your day-to-day life, we recommend you see your physician, religious leader, or a licensed counselor – but there are also at-home practices you can utilize as well.

Today, I’d like to talk to you about breathing exercises, how they work, and the research that supports their effectiveness.

The Science Behind Breathing Exercises

how they improve your overall well-being

Diaphragmatic breathing is a breathing exercise that focuses on strengthening the diaphragm, the muscle that helps you breathe. The technique directs your breath to the abdomen and is sometimes called “belly breathing.” When you breathe into your abdomen instead of your chest, you’re able to get a deeper breath – which in turn stretches and strengthens your diaphragm.

A 2017 study investigated the effects of diaphragmatic breathing on emotional, physical, and mental health. The participants in this study showed increased focus and attention and lowered cortisol levels. Cortisol is your “fight or flight” or “stress” hormone – so reducing it naturally results in relieving the sensation of stress.

Diaphragmatic breathing is an integrative mind-body practice that is meditative at its core. It involves expanding the belly, deepening the inhalation and is a core component of certain yoga practices. Physiological evidence has indicated that this type of breathing practice can significantly reduce blood pressure, enhance your cardiovascular health and function, and relieve anxiety.

At Well Theory, we believe in integrative health and functional medicine – treating the body as a whole instead of focusing on one symptom to combat. There has been an artificial and dangerous separation of the mind and body for too long in science and medicine – especially in surgery. 

We believe in the whole person, the mind, body, and spirit that make us human. Our products and resources are designed to improve your overall health, function, and well-being – and harnessing your breath to improve your physiological health is one way you can put our methodology into practice.

How To Practice Breathing Exercises

easily & at home

First, find a comfortable position. This may be sitting upright in a chair or on a cushion, lying in bed, or laying on a yoga mat on the floor. It’s essential to make sure you’re practicing good posture while you’re doing this exercise, so your diaphragm has enough room to stretch thoroughly, and you can take the deepest breaths possible.

Place one hand on your chest and one hand on your stomach – just below your rib cage. Inhale slowly through your nose, and make sure to focus on moving the hand on your abdomen. The hand on your chest shouldn’t move at all, as you are directing your breath into your core.

Breathe out slowly through your mouth, gently tightening your abdominal muscles to complete the strengthening exercise.

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Now that you know how to breathe, you can put it into practice. You can count your breaths both for pacing and as a form of meditation. Try inhaling for a count of 4, holding your breath for 7seconds, and then slowly exhaling to a count of 8. Start slow – try this practice for 5 minutes at first, then build up your practice length over time. Some cannot do this at first. Modify the count to your ability.

You can also practice visualization while you breathe. As you inhale through your nose, imagine that all the stress and tension in your body is flowing from your arms and legs into your abdomen. As you exhale, visualize that tension leaving your body through your breath.

If you don’t have the time for a targeted breathing exercise every day, sometimes all you need is one breath. If you’re seated at your desk, roll your shoulders back, and breathe in deeply through your nose. As you exhale, really flex your abdominal muscles to push the air out, fully emptying your lungs. Envision your ribs moving toward the hips.

Looking for other ways to relieve tension? Try our new CBD Softgels. CBD is a natural stress reducer, pain reliever, and anti-inflammatory. It gently engages your endocannabinoid system – your body’s internal regulatory system – to promote balance and well-being. These softgels are designed to absorb quickly for maximum benefits, with no added ingredients.

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

What Vitamin D Deficiency Can Do To Your Health

What Vitamin D Deficiency Can Do To Your Health

These days, most of us are not getting the vital nutrients we need from our diets and lifestyle habits. These vitamin deficiencies may seem small but can build up and impact your overall well-being over time. Today, I’d like to talk about how a vitamin D deficiency can affect your health, how to notice signs of such a weakness, and what you can do about it.

What Does Vitamin D Do?

One of vitamin D’s prominent roles is in helping your body absorb calcium. Calcium is the building block of bone. Without the right vitamin D levels, it doesn’t matter how many glasses of milk you drink – you still won’t be absorbing the necessary amount of Calcium, and your bone health will suffer. 

This is why, when you look at different types of milk in the grocery store, vitamin D-fortified milk is available for purchase. The Federal Government realized that we do not get enough of this vital nutrient in our regular diets.

In addition to fortifying bones, vitamin D is also essential for maintaining the health of your teeth, facilitating normal immune function, and supporting healthy muscles as well. Overall, it’s an often-overlooked vitamin that plays a significant role in maintaining your overall health.

Vitamin D has essential benefits in muscle function, nervous system function, and cardiovascular balance. This nutrient acts as a steroid hormone and has significant effects on most human functions. It has a broad range of actions that we have only recently discovered. Many of modern society’s chronic diseases are caused, at least in part, by vitamin D deficiencies.

For muscle, vitamin D affects the levels of specific proteins in the muscle fiber itself. It will also change the calcium levels within the muscle’s mitochondria, which affects energy production. With vitamin D deficiency, the muscle will have fewer necessary enzymes as well. A vitamin D deficiency can lead to falls; if this fall happens on a weak bone, a break will occur.

There are receptors for vitamin D on the immune system’s cells; vitamin D plays a massive role in your innate and adaptive immunity. Vitamin D enhances the macrophages’ ability to participate in the initial defense from viruses and other pathogens by helping them produce needed cytokines.

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It is common knowledge that infants with Rickets (vitamin D deficiency) have pneumonia more often than others. Extensive population data studies also demonstrated that vitamin D deficiency is associated with susceptibility to respiratory infections. Supplementing vitamin D reduces the ability to catch a respiratory illness.

These are a few examples of our growing knowledge of the importance of this nutrient. vitamin D also plays a role in cancer prevention, diabetes, cardiovascular disease, skin health, inflammatory conditions like MS, and other human problems.

You can get your daily amount of vitamin D in two ways. First, you can absorb it through your skin by exposing yourself to a healthy amount of sunlight. You can, as mentioned previously, get it in your diet as well. Ideally, you should get vitamin D through the foods you eat, but nutritional deficiencies due to diet choices and food availability are common, so you can also supplement. Supplementation is the most efficient and convenient way to get this nutrient.

Typical foods with high vitamin D content are salmon, sardines, shrimp, fortified yogurts, cereals, milk, orange juice, and egg yolks.

Symptoms Of Vitamin D Deficiency

If you feel more tired than usual or have noticeable aches and pains, you may have a vitamin D deficiency. Severe muscle pain or weakness can also indicate a need for more vitamin D in your diet. In the most trying of circumstances, you may feel pain in your bones or even experience stress fractures in your legs, feet, and hips.

Your doctor can diagnose a vitamin D deficiency with a quick blood draw. If you are severely deficient, they may also order X-rays to check the strength of your bones.

Your doctor may recommend an over-the-counter supplement or a high-dose prescribed supplement depending on your deficiency’s severity. Other serum markers might need to be checked to understand your bone metabolism, too. It may be that a full nutritional, hormonal, and metabolic analysis be completed. It may be beneficial to go outside and soak up sun rays also – within reason, as the skin cancer risk must be balanced.

How Much Vitamin D You Need:

The amount of vitamin D you need each day depends on your age and whether you’re breastfeeding or pregnant. Various regulatory groups have decided what standard levels are required to prevent Rickets and osteomalacia; these are the conditions caused by severe deficiencies of vitamin D. The recommended amounts, in international units (IU), are as follows:

  • Adults 19-70 years: 600 IU or 15mcg
  • Adults 71 years and older: 800 IU or 20mcg
  • Pregnant and breastfeeding women: 600 IU or 15mcg

If you are supplementing, it may be essential to take a multivitamin that pairs the right vitamins and minerals together in the recommended amounts. For Calcium to be absorbed properly, you need to have the correct vitamin D ratio in your system.

Our CBD Multivitamin was designed by an orthopedic surgeon to optimize your musculoskeletal health – meaning that it is specifically designed to support your bones, muscles, tendons, and joints. 

It also contains immune-boosting vitamins and Full Spectrum CBD to support every aspect of your wellness, reduce pain and harmful inflammation, and relieve stress.  CBD has been found to support bone and immune function health, too; this phytochemical can enhance the effect of nutrients like Vitamin D.

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

Why You Need A Seasonal Self-Care Routine

Why You Need A Seasonal Self-Care Routine

Revamp Your Self-Care Routine

Winter has arrived, and with it, there’s a change in temperature, humidity, pace, and routines. Obviously, this winter is unlike any others. Change can often be inherently stressful, making seasonal changes intense periods of anxiety and depression. 

If you already have a self-care routine and have been finding that it’s not quite relieving the same amount of stress that it used to, keep reading for some helpful tips on adapting to the change in season.

Be Mindful of Seasonal Changes

adapt your routines

First, reassess how you’re feeling in this season of change. Are you more tired than normal? The addition of daylight savings time does not help with that. Time changes can affect your sleep habits; these are actually proven to be quite detrimental to health as it pertains to sleep. As the nights get longer and the days get shorter, sometimes your work can extend into the evening hours, affecting your quality of sleep and normal nightly routines. 

Our physiology is best when linked to the circadian rhythm; that is, we work better when attached to the cycles of the sun. Extending our days in the fall and winter is not the best thing for our stress and health.

How to Adapt: It may benefit your work and family-care schedule to try to keep the same sleep schedule that you do during the rest of the year; however, know that it is perfectly natural to sleep a bit more when the nights are longer. To keep your circadian rhythms balanced, wear blue light glasses if you have to use your computer at night. This will keep your body from “staying awake” longer than it normally would. If you end up sleeping longer, this is totally normal and actually helps your system to recover and detoxify from the stressors placed daily.

In order to have good sleep ‘hygiene’ it is important to have an established evening routine. One method to add to your routine is to incorporate a good relaxing self-care moment. 

Diffuse calming essential oils as you begin to wind down and this provides aroma therapy (we recommend Lavender oil,) turn off overhead lights and use lamp + candle lighting instead, and drink a soothing tea. Chamomile is known to help with sleep and is a very gentle and calming herb. This has been used for thousands of years to wind down in the evenings.

Read More: Essential Oils & How To Use Them

Seasonal Mental Health Challenges

and how to overcome them

Seasonal Affective Disorder (SAD) is very real and can wreak havoc on your mental state. SAD is exactly as it sounds, this is a depression that usually starts in Autumn and extends into the Winter. It is related to the shorter days and longer nights. While physicians are not really sure why this happens to some people there are a few theories. It may be that the change in the circadian rhythm (the ‘body clock’) is enough alone to cause SAD. 

Some believe that there is a depletion of serotonin and melatonin; these are neurotransmitters that are linked to mood changes. As the days get shorter and the nights get darker, many people suffer from a decrease in natural Vitamin D3. Vitamin D3 has been linked in multiple studies to healthy brain function and a lack of this essential nutrient can contribute to an unhealthy mental state. Any nutritional deficiency can make it more difficult for your body and brain to function properly, which can lead to a depressive state.

How to Adapt: We recommend taking our CBD Multivitamin to boost your mental health, immunity, nutrition, and more. We have a relatively higher dose of D3 specifically designed to improve immune and recovery functions. This multivitamin also contains CBD for an added anti-inflammatory boost - which can be helpful as colder weather can lead to achy joints. CBD also has the ability to improve the function of your innate and acquired immune systems. This will allow the detoxification of the body and brain that takes place during sleep to be most effective.

Physical Challenges: Adapt Your Exercise Routines

As the weather gets colder, you may not feel like going on a run outside. As it takes longer for the sun to rise, you may not have time to exercise before work. Do your best to incorporate at least 30 minutes of light exercise into your daily life – before or after work. 

If you normally go for a jog in the mornings, you may have to pack workout clothes in your work bag and stop at a park on your way home for the day.

How to Adapt: Bring exercise inside. You don’t have to get a gym membership to do this – you can purchase inexpensive hand weights, resistance bands, and more to build and maintain strength even in the winter. Try to do a few yoga poses each morning, gradually increasing the amount of time you devote to your practice as your strength and flexibility builds. Just doing basic work with your own body weight should be enough to improve strength and allow the brain to improve and enhance sleep abilities.

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Read More: Why Yoga Is Beneficial At Any Age And Ability

Yoga is also great for improving your mental health by solidifying your mind-body connection, which can help you improve your mental well-being. The breathing techniques from a good and well-taught yoga practice are excellent medicine for brain health, blood pressure management, mood stabilization and to improve stress adaptability.

At the end of the day, it’s always a good thing to remain flexible and able to adapt to trying times. This creates resiliency, which helps you maintain physical, spiritual, and emotional balance even through trying times.

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

Hack Your Mental Health With These 5 Tips

Hack Your Mental Health With These 5 Tips

Naturally Rewire Your Brain

use these 5 tips

Like any other organ, your brain is alive and constantly changing. This is great news for anyone who struggles with anxiety, depression, or other negative neural pathways. If your brain is capable of changing and hormones or stimuli that induce symptoms of anxiety can be balanced, you can (with the guidance of your physician) holistically work your way towards mental wellness.

This is not only important because stress can negatively impact your life, but also because your brain health impacts your overall physical well-being. You can read our blog on how your mental health plays a role in immune system health here. If you stay “stuck” in certain mindsets for too long, your motivation to do healthy things like eat right, exercise, and engage in social activities will dwindle, impacting your overall health. Very few deeply negative people do well with regard to overall health. Many deeply positive people do.

Revamp Your Life

with new, small habits

Exercise. Exercise is difficult to work yourself up to if you feel at a loss for what to do. However, it is one of the best ways to heal your brain and body alike. There have been numerous studies that have suggested exercise stimulates neuron growth by boosting BDNF (brain-derived neurotrophic factor) levels. This results in new neuron and new neuron pathways, which can rewire old, harmful thought processes. You don’t have to hit the gym for 3 hours to do this – try to get 30 minutes of exercise, such as a walk outside, morning yoga, or something else small and easily achievable on a daily basis. In fact, physical activity at even low levels for just 15 minutes a day is associated with a 3-year increase in life expectancy and a 14% drop in all-cause mortality. You’ll feel better for accomplishing your exercise routine that day, and help to heal your brain over time.

Sleep. Sleep is the time of day when your body actively heals and restores muscle tissue, surface injuries, and more. Sleep helps your body perform “housekeeping” projects – healing tissues, reducing inflammation, and more. For the brain to detoxify, sleep is mandatory. To improve your chances of getting a good night’s rest, turn off all screens an hour or two before bedtime. Start a nighttime “ritual” that will tell your brain to begin winding down. A relaxing shower, reading a book, and switching from overhead lights to soft lamp light will signal to your brain that it’s time to relax. Blocking blue light also helps if screens must be used at night. 

Try taking CBD right before bed to reduce your anxiety and promote restful sleep.

Habits That Heal:

from the inside out

Meditation. Start small, with only 5 or 10 minutes a day, and slowly build up over time. Focus on your breaths or heartbeat to relax and turn your focus inward. Over time, as you learn to quiet your mind, you will reap the benefits of a mindfulness practice. A 2018 Harvard study indicated that just 15 minutes of meditation a day was linked to a meaningful decrease in blood pressure.

Achieve Dietary Balance. Make sure to eat balanced meals, or supplement where necessary. Go on walks outside to get Vitamin D. You can track your macro intake using free apps to make sure you’re getting the right amount of proteins, carbohydrates, and more. Your brain can only function properly with the right nutrition. Support your other efforts – exercise, meditation, and more – by making sure your brain has the right building blocks to reshape neural pathways.

Vitamin deficiencies have been linked to inhibiting hippocampal neurogenesis – the formation of neurons that promote memory, a balanced mood, and more. If you notice that you’re struggling to get all the right vitamins in your diet, supplement with a trusted multivitamin. It is highly unlikely that you are receiving the number of phytochemicals required on a daily basis for proper brain health; sometimes supplementation is the only way.

Give yourself grace. Fitting all these new wellness practices into your daily life can be daunting – you’ll forget to exercise one day, and not feel up to meditating the next. Don’t feed into the cycle of negativity by harboring guilt over not being perfect at establishing a wellness routine. That guilt will only make it harder for you to pick it back up again the next day. Very few of us have private chefs and time to exercise constantly; we know this. But even little changes can make a large difference for your life and for optimal aging.

Well Theory: a Better Way to Wellness

build wellness habits with Well Theory

Dr. Meredith Warner, founder of Well Theory is a board-certified orthopedic surgeon with a thriving private practice in Louisiana, USA. Her practice allows her the freedom to treat patients in the best way possible – on an individual basis. It has always been her goal to seek non-operative treatment and functional recovery over surgical or heavy pharmaceutical means of healing. 

At Well Theory, we want to help you live well. Check out our Herbal Kitchen for easy, filling, and healthy meals, our line of wellness products for supplementing your healthy lifestyle, and continue to browse our blog for healthy living tips & tricks!

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

5 Healthy Living Tips That Will Transform Your Life

5 Healthy Living Tips That Will Transform Your Life

5 Daily Habits

to improve your life & prioritize your wellness

Healthy living doesn’t have to consist of running multiple miles every day. While getting this much exercise is wonderful, living a healthy lifestyle doesn’t have to be difficult or emotionally taxing. Here are five tips that you can easily blend into your day to promote wellness from the inside out.

1. Hydrate!
Just because you’ve had four cups of coffee today doesn’t mean that you’re properly hydrating. Make sure to drink at least 64 ounces of water every single day! Start your day off with a full glass of water to kick your energy into gear and promote healthy skin and digestion.

Tea is also a great substitute if you need flavor. Avoid sugar in your tea and reach for honey to add a little sweetness. Tea is usually full of natural phytochemicals that are antioxidants.

2. Eat Plenty of Nutritious Foods

use food to fuel your well-being

While junk food is appealing, this won’t provide your body with any positive benefits. Fuel your body with nutrition. When meal planning, make at least half of your meals vegetable-based. Pair a lean protein like fish or chicken with a large salad or roasted veggies. Fruits can help to curb your sweet tooth as well. If you avoid highly processed junk food long enough, you will no longer crave it.

As a rule of thumb, create a colorful plate. Foods of vibrant colors like eggplant, cherry tomatoes, and lemons are packed with vitamins and flavonoids!

Need some recipe suggestions? Check out The Herbal Kitchen where we share healthy recipes to satisfy all of your cravings.

3. Add Some Simple Exercise To Your Day

form small, healthy habits

You don’t have to overexert yourself with daily exercise but rather be mindful of your daily choices. Adding activity can help your physical health, improve your quality of sleep, and boost your mood.

Rather than taking the elevator, choose the stairs. Stand more than you sit. Park towards the back of the parking lot when grocery shopping to get a few extra steps into your day. Incorporate exercises into your day that you can do at home, whether going for a walk or finding a yoga routine that helps to promote pain relief and strength!

Try out these easy at-home workouts to increase flexibility, burn calories, and boost stamina with ease.

4. Allow Yourself The Time To Rest

you can't pour from an empty cup

We all live busy lifestyles, and this can play a large role in both our mental and physical health. It is necessary to rest. Put your phone away and enjoy some much-needed time to yourself, whether reading a book, watching your favorite movie, or spending time with a craft that you enjoy. 

Treat yourself to a warm bath and an early evening. Aim for a minimum of seven hours of sleep each night. Refresh the mind and the body so that you can be ready for the day and responsibilities ahead.

Treat your body well and if you have pain, address it holistically. 

Use natural remedies under the guidance of your physician instead of resorting to costly and difficult-to-recover-from invasive procedures or heavy pharmaceuticals.

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5. Spend Some Time Outside

give your body the natural vitamins it needs

Go outside. Fresh air and sunshine can have a much greater effect on your health than you realize. Just 30 minutes of vitamin D can provide your body with the nutrients it needs for a happier, more energized day.

Take Wellness One Step Further

Sometimes, you need an extra boost. Well Theory can help to fill the holes in your diet and daily wellness that you may be missing. Our products are naturally-formulated by an orthopedic surgeon to relieve pain, promote wellness, and help bolster a healthy lifestyle.

Choose one of our creams, sprays, oils, or multivitamins, or bundle them for extra savings and daily benefits. From an extra kick to strengthen your immunity to relieving pain and calming emotional stress and anxiety, our products can help you to live happier, age more vibrantly, and enhance your healthy lifestyle. Order 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.