| By: Julie Eibensteiner PT, DPT, CSCS These 3 things will move the needle the most and won’t require any fancy gadgets or extra hours of your time. ——————————- Feeling sluggish? Foggy? Sore all the time? Try these first before you run out to get Noramtec boots, massage guns, and fancy supplements. Your bank account with thank us. Sleep 8 hours You body repairs itself (brain, bones, muscles, nervous system, etc) when you sleep. You have to get into deep sleep (which usually requires 7 or more hours) for it to happen. If you can’t get 8 hours right away, do small things to start inching that way – going to bed 15 min earlier or setting your phone to black/white mode (you’ll scroll less). Eat Enough and Prioritize Protein You body can’t build or rebuilt something from nothing.Your brain will get priority and if that means stealing energy from muscle and bones to get what it needs, it will. Shoot for 85-100% of your bodyweight in GRAMS of protein daily. If you can’t get that right away, start with getting protein via real food with each meal.Brain fog is good sign to review your eating habits. Hydrate You body’s cells rely on water. Dehydration affects nearly every process in the body from digestion, to joint lubrication, to energy transport. Shoot for half of your bodyweight in OUNCES of water on a typical day as a baseline – not accounting for additional needs for physical activity or weather. If you can’t get that right away, start carrying a water bottle around. BONUS: Go for walk outside or enjoy a laugh with a friend. Or go for a walk outside with a friend who makes you laugh. Nature (especially bodies of water), light activity, social interaction and laughter have an incredible effect on the nervous system. Quick Recap: Feeling better and more recovered doesn’t have to be complicated. These 3 things will move the needle the most when done with consistency. 8 hours of Sleep 85-100% of your bodyweight in grams protein per day 50% of your bodyweight in ounces of water per day  |
| Taylors Falls, MN – If you go in the summer, make sure you check out The Drive In – owned/operated by a Laurus family! Photo: Minnesota Monthly |