Page 57 - San Diego Woman Amy Haber Issue

the best form of exercise is HIIT 7. Breath from your nose: sinuses is to breathe through 9. Practice daily Gratitude:
(High-Intensity Interval Train- your nose. It takes a bit of time
ing), There are numerous short Nasal breathing is one of the few but there is plasticity to our na- The benefits of practicing grati-
HIIT videos on YouTube that are ways that one can promote his or sal passage and sinuses that will tude are nearly endless. People
effective and available for free. her health. I started practicing na- adapt to accommodate and facil- who REGULARLY practice grat-
You can start doing HIIT for 10 sal breathing when I was in medi- itate nasal breathing. Your nose itude by taking the time to no-
minutes a day and see where it cal school for the purpose of stress is a much better filter for viruses tice and reflect upon the things
takes you! reduction. For a long time, I was and bacteria than your mouth. they’re thankful for, experience
hesitant to tell my patients about Oxygenation of your nasal tract more positive emotions, feel
5. Balance your Hormones: the benefits of nasal breathing is also important to maintain its more alive, sleep better, express
The human hormones are im- as it was not popular in the early health.” Dr. Andrew Huberman more compassion and kindness,
mune modulators. Balancing part of my clinical career. It is now and even have stronger immune
your cortisol, estrogens, proges- exciting to see the scientific com- 8. Practice Wim-Hoff (Tummo) systems. https://www.youtube.
terone, testosterone, and thy- munity unraveling the numerous breathing 1-3 times a day: com/watch?v=KVjfFN89qvQ
roid hormone will directly affect benefits of nasal breathing. The (https://youtu.be/tybOi4hjZFQ) It 10. Forgive yourself and others
your immunity. It is reasonable scientific facts, based on research is free and accessible on YouTube.
to ask your doctor to check your and evidence are numerous. The This may initially sound odd to but do not forget, and do
hormone levels and ask about latest book written by Dr. Sandra you, however, the benefits of something about it:
conservative hormone therapy Khan at Stanford University, titled Wim Hoff / Tummo breathing has This podcast (https://www.you-
options as long as it is not con- “Jaws: The Story of a Hidden Ep- been scientifically studied and tube.com/watch?v=lPjM-hj-UWc)
traindicated for your health. A idemic”, talks about the increase published. You can find the paper by Dr. Caroline Leaf the author of
natural way of balancing your in the infection rates that one can at this link: (https://pubmed.ncbi. “Cleaning Up Your Mental Mess”,
hormones is to exercise, eat get when breathing through the nlm.nih.gov/24799686/ ). It shows is incredibly crafted and support-
healthy, and sleep well. A few mouth. exactly how this breathing meth- ed by decades of her scientific re-
natural supplements and herbs Our body carries over 100 tril- od enhances the human immune search as a neuroscientist. Try to
that will directly help your hor- lion bacteria and other microbes response in combating infections connect to people who make you
monal health in addition to the collectively known as your mi- and also reduces unhealthy in- happy. Build your own commu-
supplements I have listed ear- crobiomes. Different parts of our flammation. In this study, they nity and enjoy it. Human interac-
lier, are Selenium, Ashwagand- body (eye, nose, mouth, intestinal injected the subjects with E Coli tion is the single most important
ha, and Shatavari, fennel, Black tract, urethra, and vagina) have bacteria, and they demonstrat- remedy for our mind and body
Cohosh root, and Oregano. My specific microbiomes, whose ed that the subjects who per- now and forever.
number one go to is Ashwagand- function is to destroy invading formed Wim-Hoff breathing had This pandemic will pass, and
ha as it is an excellent adaptogen microorganisms in the respec- no flu-like symptoms from the we will get back to our past lives
and I have seen my patients ben- tive tract. “The nasal microbiome E Coli injected into their veins. with much more zeal to savor it.
efit from it most. is particularly good at scrubbing
invaders in the air that we inhale. This study is unique and coura- Be patient and live in the mo-
6. Sleep regularly and So, in general, when possible, geous but scientifically proves ment.
I wish you much love and
the importance of conscious and
breathe through your nose. Some
adequately: may say that they have a deviated rhythmic breathing for recruiting good health.
Sleep is the foundation of our septum or chronically collapsed our body’s healing ability to fight
physical and mental health. It is sinuses, so they can’t breathe diseases and infections. Dr. Sudi
the single most effective thing through their nose. The best way
you can do to reset your body to actually dilate the collapsed
and brain. Poor sleep directly af-
fects your immune system. The
three most important pieces of
advice I can give you about sleep
are:
a. Turn off your phone one
hour before your bedtime
and leave your phone out-
side your bedroom if you
can.
b. If you snore at night, please
speak to your family Doctor.
c. If you get hot flashes at
night, you MUST seek help.
The solution for hot flashes
can be hormonal or non-hor-
monal and both are equally
effective if personalized.
Here is the link to an excellent
talk by Dr. Andrew Huberman on
sleep hygiene (https://youtu.be/
nm1TxQj9IsQ) and an interview
with one of the most renowned
sleep experts, Dr. Mathew Walk-
er, the author of “Why We Sleep”
(https://youtu.be/gbQFSMayJxk). 57