Some tips to feel better in 2012 from our favourite naturopathic doctor

Turn back time in 2012 – Dr. Wiley’s Top 5 New Years Resolutions

Getting healthy just got a whole lot easier: follow five simple steps to build a healthier body in 2012. Growth hormone is the anti-aging hormone! By improving the quality of your sleep and getting optimal amounts of exercise, you will help your body produce more growth hormone. Growth hormone is responsible for cellular reproduction and regeneration. Optimal growth hormone production means healthier skin, stronger bones, improved memory and concentration, improved strength, increased muscle mass, and healthy weight loss!

Growth hormone optimization depends on a few key things.

1. Go to bed earlier: The more hours of sleep you get before midnight the more growth hormone you will produce. Part of getting to sleep earlier includes keeping that Blackberry or iPad out of the bedroom!

2. Sleep in a dark room: Even the smallest amount of light stimulation can suppress melatonin production, which regulates growth hormone. Try “black out” curtains or wear an organic cotton eye mask (available at IHI).

3. Sleep in a cool room: Lowering your body temperature will improve the quality of your sleep and increase growth hormone production. Lower your thermostat at night or take a warm bath or shower before bed. Yes, a warm shower will actually lower your core body temperature!

4. Skip the bedtime snack: High blood sugar levels will suppress growth hormone production. Eat your last meal 2-3 hours before bed. Focus on eating protein, vegetables and healthy fat, thus limiting your carbohydrate intake for better blood sugar regulation and growth hormone production.

5. Exercise: Not only will exercise improve your sleep, but exercise, especially strength and resistance training, significantly increases growth hormone production. Strength training for 30 minutes 2-3 days a week is all it takes to build a younger, healthier body!

Not getting enough sleep? Talk to your Naturopathic doctor about optimizing your hormone balance. Contact Dr. Wiley at ewiley@IntegrativeHealthInstitute.ca

Dr. Erin Wiley is a naturopathic doctor and expert in preventative medicine. She is the Co-founder and Clinic Director of the Integrative Health Institute. Erin has a strong clinical interest in women’s health and hormone balance and has spoken on a variety of topics including preventative medicine, fertility, and chronic disease. www.IntegrativeHealthInstitute.ca