In Part I of “Weight Management: A Holistic Approach”, I discussed ways in which we support a healthy weight through our diet. Adding fiber to your diet, whether through food or a supplement, may help you to feel full without overeating as well as help manage blood sugar. Consuming bitters and natural caffeine before meals may also speed up the metabolism and help the body break down fats. A well-rounded diet is foundational to maintaining a healthy weight.
It is also important to stay active. Summer is full of opportunities to get moving and have fun while doing it. Moving our body speeds up our metabolism, helps manage blood sugar, lowers cortisol, and builds endurance. These are all things that not only help us maintain a healthy weight, but also allow us to stay in a positive frame of mind so we can have fun with our friends and family. Unfortunately, it is estimated that approximately 21% of adults in the United States live a sedentary lifestyle- defined by sitting or laying down six or more hours a day with minimal physical activity. Sedentary lifestyle creep was exacerbated by office work and the shutdowns of Covid-19. When customers come into Smile looking to lose weight, they often share that they find that they sit most of their work day but then feel too tired in the evening or weekends to go to the gym. It can be hard to push yourself into new habits, but even a short walk during a lunch break or at the end of the day can get you moving in the right direction.
If you need help with an energy boost to get things started, there are a variety of herbs and formulations that can be helpful. When I had been out of the gym for a long period and needed help to get back in, I tried Smile’s Vitality powder. Ashwagandha is its top ingredient and an adaptogenic herb – which means that it can help the body adapt to transitions such as moving from rest to movement and movement to rest. Taking the powder in water about thirty minutes before my workout gave me the stamina to push through a wobbly start. As my body became acclimated over the next few months, I found I did not need it anymore. However, I return to the blend whenever I need to get back on track after falling off my routine.
Ashwaganda is also available on its own as a tea, capsule, gummy, and liquid. In addition, Smile carries New Chapter: Magnesium +Ashwaganda which provides the support of minerals that can aid muscle recovery and rest. Banyan’s 7 Herb Energy, which is an Ayurvedic tincture that combines Ashwagandha with Ginsengs to support a balanced energy, may also be a supportive option.
Red Ginseng is a popular and energizing adaptogen that can be found in Smile’s Vitality Powder. Ginseng can be especially helpful for someone who has felt like they are burning the candle on both ends. During a period where I felt overexhausted from a combination of work and family obligations, I took a dropperful full of Asian Ginseng tincture daily for about a week. I found myself more alert and stable. Smile carries an abundance of Ginseng extracts including one that combines Ginseng and Royal Jelly.
Maca is also present in the Vitality blend. Maca is a well-known energy booster. But is also supportive to hormone balancing in both men and women. This can be especially valuable for those experiencing fatigue due to life changes. Maca can reduce hot flashes and increase sexual desire and function. (Talk about a fun summer!) Maca is also available on its own as a powder and tincture. You can also find it in New Chapter’s Perfect Energy MultiVitamin.
Summer can be a wonderful time to make memories. This summer try weighing your health not on the scale but by your ability to get outside and have fun. Go swimming, dancing, or ride your bike. And if you need some extra energy, herbs can help.
For More Information:
Smile Herb Blogs: Weight
Smile Herb Blogs: Energy
Stanford Medicine: How Exercise Balances Cortisol Levels
Ashwagandha as an Adaptogenic Herb: A Comprehensive Review of Immunological and Neurological Effects
Red ginseng monograph
Anti-fatigue effect of Lepidium meyenii Walp. (Maca) on preventing mitochondria-mediated muscle damage and oxidative stress in vivo and vitro
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