GOING TO SLEEP AND WAKING UP ON YOUR BEST SIDE:

The first things you consume in the mornings will be sent directly to the brain to prompt the autonomic nervous system to function properly. Countless unconsciously functioning processes begin to move and awaken, preparing to give you a good opportunity to be yourself, chemically. Today we will discuss, briefly, what it means to start the day on the proper foot.

The autonomic nervous system

is a control system that acts largely unconsciously and regulates bodily functions such as digestion, the respiratory rate, pupillary response, the heart rate, urination, sexual arousal, aggression, rest, and waking up in the morning; the primary mechanism in control of the fight-or-flight response.

WAKING UP

The autonomic nervous system prompts the production of a myriad of hormones, in coordination with the adrenal glands, pituitary gland, and several others. One of those hormones, cortisol, can help control blood sugar levels, blood pressure, reduce inflammation, assist with memory formulation, regulate metabolism, and has a controlling effect on salt and water balance. Cortisol levels lower significantly when we calm ourselves enough to rest, and they spike slightly to awaken us in the mornings.

FALLING ASLEEP

If we carry more stress hormones in response to the forthcoming day, cortisol levels are spiked in an unwanted fashion, interfering with much needed recharging before awaking. Breathing exercises, can help one to calmly and patiently settle cortisol levels. Breathing exercises can also greatly improve one's ability to reduce anxiety and irritability.

BREATHING EXERCISE EXAMPLE:

1. Lay in a comfortable position.

2. Close your eyes.

3. Allow your breath to flow uncontrolled.

4. Notice the speed of your heart rate.

5. Inhale slowly for 7-10 seconds,

6. hold for a count,

7. exhale freely, without restriction.

8. Allow your body to slow down enough to listen for your heart rate.

9. After a moment passes, inhale deeply again.

10. Practice 10 patient deep breaths, focusing only on your heart beat.

HYDRATION BEFORE BED:

Is crucial in the evenings to finish the day of consumption with a glass of water. Water hydrates the organs as we rest. Many healing and recuperative processes are promoted with this behavior alone. Have an 8 ounce glass after the last thing consumed, and be sure to have it well before bedtime (at least two hours) to keep from interfering with sleep, and to promote proper digestion.

HYDRATION FIRST THING:

ALL DAYS are best begun with a glass of water. Digestion is awakened, hormones are supported, blood pressure and blood sugar are supported and the brain itself (with its thousands of functions) is greatly supported with one eight ounce glass of water in the mornings. The brain must, at all costs, remain hydrated at all times. Ever wonder, "what is dehydration?" Its simple:

The human body is designed to need around 50% of its body weight in ounces of water daily in order to reach optimal performance. Losing 1% of water, whether through uresis, sweating, etc, while neglecting replenishment, is the process of dehydration.

DEHYDRATION

is a disastrous behavior to the body. Though the human body is well-designed to adapt, and can mask the many negatives resulting from dehydration, a chain of highly dangerous processes ravage inside of the body during dehydration and almost all long term and short term illnesses and diseases can be linked directly (in part) to the subject of dehydration. Stress hormones can roller coaster, muscle development delayed, nutrients go unabsorbed and unprocessed, and ultimately the brain suffers. Headaches, migraines, cancers, diabetes, heart disease and sleep disorders are all directly connected with dehydration. Don't just go guzzling a gallon straight. The kidneys cannot process more than a liter of water per hour, so try to keep it under 24oz in one hour.

Here's an example of a hydration routine:

I weigh 220 lbs, so (1/2 body weight in ounces) my minimum requirement per day is 110oz.

• 8oz first thing in the morning

• 8oz before breakfast

• 8oz after breakfast

• 12 oz of water an hour later, and on the hour every hour for the next 4-5 hours (work)

• workout for an hour and drink 24oz during workout

• 8oz glass of water after dinner

"How can I hydrate enough without peeing all day?"

EXERCISE. Sweat is a major factor in balancing the body's million functions. Sweating not only regulates body temperature but it also excretes toxins. Exercise promotes healthy blood pressure, blood sugar and greatly supports the immune system function. Exercise is a necessity, and the body's ability to rest often depends upon whether or not exercise is practiced (Diabetes cannot run in a family that runs). Exercise also promotes healthy hormone levels, including cortisol. Exercise is the most undervalued antidepressant, mood boosting, nerve stimulating behavior of all; it is because we are designed to NEED it.

LOVE AT FIRST BITE:

Our brains are intricately designed to use carbohydrates for energy, but the quality of carbohydrate makes 100% of the difference. Consider the natural brain and its need for natural consumption: how much energy is truly in a bagel made with white flour, white sugar, and preservatives linked to many common illnesses? How much should your brain have to depend on doughnuts and oily low-grade hormone-laden flesh patty on a white flour, machine-made biscuit? How good for the brain (and its ability to remember, rest, run and react to the world) is going without nutritional needs being met at all?

"Hangry" is a feeling categorized as "angering response to hunger" which is actually a low blood sugar activity. Dehydration also causes the exact same problem, but we have desensitized ourselves to the subject and have instead, embodied those feelings as personal characteristics. Hormone balances begin to struggle with dehydration and and low nutrient absorption. Thus, I have compiled a list of the best brain foods that will offer hydration, energy, positive blood sugar support, blood pressure support, and help get us started on the correct foot:

• Oatmeal

• Apple

• Cherries

• Pineapple

• Quinoa

• Grapes

• Blueberries

• Strawberries

• Blueberries

• Peaches

Any combination of 2-3 will do, and don't forget to have a glass of water!

CONCLUSION

We all want a great day, and if we leave it up to the world to determine how great it will be, we will be disappointed. It's time we structure our lives around our health, because it makes no sense to spend the latter years suffering when we could do better now.

Tomorrow's you deserves today's best efforts... don't you agree?

HAVE A GOOD MORNING!

#iamkalmesewell