Wellness For Real People
Hey everyone, this is Aaron and Juwon and you’re listening to Wellness For Real People. This show is for people who are busy, on-the-go, and looking for ways to live their best lives. We interview experts in mindfulness, exercise, diet & sleep, and provide quick, actionable tactics to improve your health & wellness. We’re not perfect, but we’re trying to get a little better each day. Let’s grow together on this journey.For more visit www.khandutea.com
Unlocking the Secrets to Better Sleep
Summary
In this episode of Wellness for Real People, hosts Juwon and Aaron discuss the challenges of sleep, particularly as we age. They explore the concept of sleep fragmentation, its causes, and its implications for health. The conversation covers various disruptors of sleep, including electronics, food, and sleep environment, and offers practical tips for improving sleep hygiene. The hosts emphasize the importance of consulting with healthcare providers for persistent sleep issues and share personal experiences related to sleep improvement.
Takeaways
Sleep fragmentation is a term that describes interrupted sleep patterns.
As we...
5 things to know about diet culture
Sip & Reflect: Khandu Tea Reviews “5 Things to Know About Diet Culture”
At Khandu Tea, we believe that wellness isn’t just about what you sip — it’s also about how you think and feel. We recently dove into the University of Colorado Boulder’s “5 Things to Know About Diet Culture” (published February 7, 2024) and wanted to share a warm, thoughtful pour of insight:
What’s Diet Culture, Really?
Diet culture isn’t just about dieting—it’s a widespread set of societal beliefs that equates thinness with status, health, and moral virtue. It also marginalizes people in l...
Strength Training for Longevity
Sip, Strengthen, and Thrive: How Strength Training Fuels Longevity
When it comes to living longer—and living better—few things pack as much punch as strength training. A recent article from ACE Fitness highlights how this powerhouse practice helps extend not just our lifespan, but our health-span (years spent free of chronic disease) and strength-span (ability to move and function well with age) (ACE Fitness).
Key Takeaways:
Muscular decline is real—but not unstoppable. Muscle mass and strength peak around ages 30–35. After that, decline slowly accelerates—especially after age 65 for women and 70 for men—with l...
Gratitude enhances health, brings happiness and may even lengthen lives
Sip and Savor: Why Gratitude Deserves a Place in Your Daily Ritual
At Khandu Tea, we believe well-being starts in the heart—and it’s not just about what we brew, but how we view our lives. Here's what a recent Harvard Health Blog article reveals about the power of gratitude:
1. Gratitude Boosts Health & Happiness
Studies show that gratitude isn't just feel-good fluff. It’s tied to improved emotional and social well-being, better sleep, reduced depression, and even heart-health markers. (Harvard Health)
2. A Simple Practice, a Real Impact on Longev...
Low-carb snacks: Easy and healthy options for any time of day
We discuss Jenette Restivo’s article, "Low-carb snacks: Easy and healthy options for any time of day," which offers practical guidance for those seeking nutritious, low-carbohydrate snack choices to maintain energy levels and curb hunger between meals.
Understanding Low-Carb Snacking
A low-carb snack is typically defined as containing 5 grams of carbohydrates or less per serving. Opting for such snacks can help prevent the blood sugar spikes and subsequent crashes often associated with high-sugar foods, thereby sustaining energy and reducing overeating at subsequent meals.
Recommended Low-Carb Snack Options
The article suggests several wh...
Can white noise really help you sleep better?
We dive into an article by Lisa Catanese, ELS, Health Writer at Harvard Health which discusses the pros and cons of noise and its impact on sleep.
White noise has gained popularity as a sleep aid, but its effectiveness and safety are subjects of ongoing debate.
What Is White Noise?
White noise consists of all audible sound frequencies played at equal intensity, resembling the static of an untuned radio. It's believed to mask disruptive environmental sounds, potentially aiding sleep.(Sleep Foundation)
Does White Noise Improve Sleep?
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Pay Attention to Concentration
We discuss the Harvard Health article "Pay Attention to Concentration" which delves into the common challenges of maintaining focus, particularly as we age, and offers practical strategies to enhance concentration.
Understanding Concentration and Executive Function
As we grow older, it's natural to experience occasional lapses in concentration—like forgetting a recent conversation or struggling to complete routine tasks. These issues are often linked to a gradual decline in executive function, a set of cognitive processes managed by the prefrontal cortex. Executive function is crucial for planning, decision-making, and, importantly, maintaining attention.
Strategies to Im...
Is the Portfolio Diet the Best Diet Ever?
We discuss an article that explores the Portfolio Diet's potential in promoting heart health and reducing cardiovascular disease risk. While it doesn't claim the Portfolio Diet is the ultimate diet for everyone, it highlights its significant benefits, especially concerning cholesterol management and heart disease prevention.
What Is the Portfolio Diet?
Developed by Dr. David J. Jenkins in 2003, the Portfolio Diet is a plant-based eating plan designed to lower LDL ("bad") cholesterol and improve overall heart health. It emphasizes incorporating a variety of cholesterol-lowering foods into one's daily meals, much like diversifying investments in a financial...
5 simple ways to help reverse prediabetes and maintain healthy blood sugar levels
So, your doctor delivered the news: your blood work suggests you are prediabetic. If you’re anything like me, panic begins. Your mind is racing. How could this happen? Questions flood your mind, especially about your diet. What should you eat? What should you avoid? How can you control this condition? Is it reversible?
These tips are based on research from Tara Seymour, advanced practice clinical dietitian and diabetes educator at Johns Hopkins, and Dr. Rick Gallop, past president of the heart and stroke foundation of Ontario, and author of the groundbreaking book, The Glycemic Index Diet.
...Transforming Your Relationship with Food Though Mindful Eating
How often have you sat down in front of the TV with a bag of popcorn or chips and before you know it, the whole bag is gone? In our fast-paced world filled with distractions, the act of eating often becomes a mindless routine. But what if the way we eat could profoundly impact our health and well-being? Enter mindful eating—a simple approach that not only enhances our relationship with food but also fosters a deeper connection with ourselves and our loved ones.
Mindful eating is a practice rooted in the principles of mindfulness, which is a...
Walking Your Way to a long, healthy life: Lessons from Dr. Alan Poisner
Dr. Alan Poisner, at the age of 88, stands as a testament to the power of walking. He started competitive racewalking at 50…yes, 38 years ago, he has since earned an impressive list of achievements, securing five gold medals in international competitions and setting records at the National Senior Games. But his expertise isn't just in winning races – it's also in understanding the profound impact walking has on health and fitness, particularly among older adults.
Dr. Poisner graciously shared his invaluable insights with Harvard Health on starting and maintaining a walking routine. His advice is both practical and motivational, from...
Are You Doing These 5 Steps to a Healthy Lifestyle?
Do you feel like you've already mastered the art of a healthy lifestyle? Linda DuVal offers five simple-and-powerful ideas to help you thrive:
1. Mindful Eating:
Nourish your body with an abundance of fresh, unprocessed foods. Hydration is key; strive for at least 64 ounces of water daily. Moderation is the name of the game for caffeine and alcohol. A balanced diet sets the stage for vitality. Check out our deep dive into the mediterranean diet for more ideas on healthy eating.
2. Be Active:
Aim for a minimum of 150 m...
How to Combat Loneliness & Cultivate Happiness Through Building Meaningful Connections
Loneliness can cast a long shadow. The impact of loneliness on our well-being is profound, with links to heart disease, depression, and even a shorter lifespan. However, there are ways to combat loneliness and cultivate happiness by enhancing your social network. Let’s explore three helpful strategies to develop meaningful connections.
1. Find Your Tribe
One effective way to combat loneliness is to find people who share your interests. Whether you're passionate about the outdoors, reading, sports, cooking, gardening, or any other hobby, there are online groups, local clubs, volunteer opportunities, and cl...
Unlocking Your Best Sleep: 7 Great Sleep Habits
A good night's sleep is a cornerstone of overall well-being, influencing your physical health, mental clarity, and daily performance. However, achieving restful sleep isn't always as easy as drifting off when you lay down; it's also about fostering healthy behaviors throughout the day, and particularly in the hours leading up to bedtime.
Sleep hygiene is a set of practices designed to optimize your sleep patterns and enhance the quality of your rest. Your daily routines, dietary choices, and evening activities all play pivotal roles in determining whether you enjoy a peaceful night's sleep or wrestle with restlessness.<...
The CDC's Healthiest Fruits & Veggies Rankings Might Surprise You
We’ve all heard it: "Eat your fruits and veggies!" Yet, in the overwhelming sea of choices at the grocery store, which ones truly pack the biggest nutritional punch? Well, brace yourself for a surprise, because according to the Centers for Disease Control and Prevention (CDC), one of the healthiest veggies isn't a leafy green, but rather, it's watercress, boasting a perfect score of 100 on the nutrition-density scale.
While vegetables, in general, dominate the top of this list, the shocker comes when we talk about fruit. Drumroll, please... the tomato takes the crown as th...
From Conflict to Connection: The Power of Validating Emotions
The next time you are in a challenging conversation, try validation. It is an incredibly helpful tool for defusing intense emotions. Validation, the art of acknowledging someone's feelings and viewpoint without necessarily agreeing, is a potent strategy that can foster understanding and trust in emotionally charged situations.
Validation serves as the cornerstone of dialectical behavior therapy (DBT), which is especially effective for individuals struggling with heightened emotions. While many people hint at validation in their everyday interactions, they often fall short by quickly jumping to problem-solving. Brittany Jordan-Arthur, a psychologist at Harvard-affiliated McLean Hospital suggests a more...
The Not-So-Sweet Link Between Sugary Drinks, Diabetes, and Early-Death Risks
Just how bad can sugary drinks be for your longevity? Hint: Pretty bad! When it comes to managing diabetes risks, dietary choices play a crucial role in maintaining stable blood sugar levels. A recent study conducted by Harvard University, published in April 2023 by The BMJ, sheds light on an essential aspect of blood sugar management: the impact of sugary drinks on cardiovascular health and overall mortality.
The study, which analyzed over 18.5 years of health data from more than 15,000 middle-aged and older adults with diabetes, reveals a compelling connection between sugary beverage consumption and health risks. Individuals...
Weight Loss Drugs May Make You Thin, But Not Necessarily Healthy
Weight loss medications such as Ozempic and Wegovy have become popular topics lately. And while they can help with weight loss, Andrea Petersen argues that maintaining overall health requires more than just relying on medication. According to Dr. Amanda Velazquez, director of obesity medicine at Cedars-Sinai in Los Angeles, “When people lose a lot of weight quickly, they lose not only fat but also lean muscle mass. “Lean muscle is important for strength and metabolism (since muscle burns more calories than fat) and high-protein foods like chicken, fish, eggs and tofu contain the amino acids that are building blocks of mu...
From Burnout to Balance: Healing Strategies for the Exhausted
Feeling drained? You’re not alone! Millions of us experience burnout at some point in our lives. Sometimes it lasts for a short season, and for some people it becomes a chronic problem. Here are three effective ways to replenish your emotional well-being when in the middle of burnout and exhaustion:
1. Carve Out Time for Yourself: Taking time for personal rest and rejuvenation is not a luxury but a necessity! Just 10 minutes a few times a day can make a big difference. If it helps, schedule time in your calendar for a “meeting with yourself.” You can...
Recharge & Rejuvenate: The Powerful Connection Between Recovery and Performance
How do you recover from the daily stressors of life? And why is it so important for our long-term health? Today we discuss recovery tips to help you feel your best from Joe Todd, M.S. Sports Medicine, and certified strength & conditioning and tactical coach.
Why is recovery so important?
“You cannot pour from an empty cup.” Joe explains that in order to feel your best and have the energy necessary to get things done at work, home, or in the gym, you need to recharge, repair, and refuel your body. Here are thre...
Lowering Your Risk of Diabetes: The Prediabetes Challenge & Opportunity
Did you know that 1 in 3 American Adults, an alarming 96 million people, have prediabetes? Prediabetes often goes unnoticed due to its lack of overt symptoms. Prediabetes is characterized by blood sugar levels that are higher than the normal range but don't quite reach diabetes status. Recognizing the risk factors and clues, such as being overweight, inactivity, family history, and persistent fatigue, can help you or someone you care about get back on the path to a long and healthy life.
Lifestyle changes can make a big difference
A recent study by BMJ h...
A Path to Health and Longevity: The Mediterranean Diet Explained
Perhaps you’ve heard about it on the news, or from your healthcare team. But what exactly is the Mediterranean diet? And why should you care? The Mediterranean diet, characterized by a primarily plant-based eating plan, has gained recognition for its potential health benefits. The diet, based on the dietary traditions of Mediterranean countries, emphasizes foods such as fruits, vegetables, whole grains, legumes, nuts, olive oil, and moderate consumption of fish and red wine. The Mediterranean Diet Pyramid serves as a guide for the proportions of different food groups, but portion sizes are left to your own discretion.
...
10 Surprising Ways Sleep Deprivation Can Affect Your Health
Can you believe that over 70 million Americans are sleep deprived!?! It's time to debunk the myth that sleep is merely a luxury and instead recognize it as the necessity it truly is. Sleep is necessary for restoring nutrients and refreshing the mind. Dr. Nancy Foldvary-Schaefer offers some surprising ways sleep deprivation can impact our health.
From constant tiredness to changes in mood, increased forgetfulness, and poor balance and coordination, the health consequences of sleep deprivation are far-reaching. We'll explore how it impacts our immune system, increasing our vulnerability to illnesses, and even posing a risk to heart h...
Save Money, Eat Well: Tips Stay On Budget & Still Eat Healthy
Grocery prices are on the rise! So what can we do to stay on budget, while still eating healthy? Registered dietitian nutritionist, Lauren Larson, shares some great tips:
Planning ahead is crucial
While it can be tempting to just roam the aisles and throw whatever catches your eye into the cart, those impulse purchases quickly add up. “Look at what you have in the freezer and the pantry, and choose recipes based on what you have on hand to help minimize food waste and save money,” Larson said. “If you’re looking for inspiratio...
Is Sitting the New Smoking? How to Offset the Harmful Effects of Sitting too Much
Could prolonged sitting be as dangerous to your health as smoking? A growing body of evidence suggests it might. However, on the positive side, a recent study reveals that incorporating just five minutes of light walking for every 30 minutes of sitting can help counteract these harmful effects.
The study was published in the Medicine & Science in Sports & Exercise journal (January). It revealed that any amount of walking after a prolonged period of sitting was beneficial. All walking break patterns reduced systolic blood pressure by 4 to 5 points, which is equivalent to a 13% to 15% decrease in the risk of...
Try This Meditation To Help Reduce Anxiety Symptoms: New Research!
Can meditation be as effective as an anxiety medication? A recent study suggests that mindfulness-based stress reduction (MBSR), can be as effective as antidepressant medication in reducing symptoms of anxiety disorders for some people. The study randomly assigned nearly 300 participants to either take an antidepressant daily or participate in an MBSR program, which included daily meditation and weekly in-person classes. After eight weeks, both groups experienced similar results, with approximately a 30% reduction in anxiety symptoms.
In this episode, we share a simple meditation technique that you can implement into your daily routine:
Sit quietly in a...Breaking the Cycle: How to Regain Control over Racing Thoughts
Do you ever feel like your mind is running 100 miles per minute? Racing thoughts can manifest as repetitive fixations or aimlessly bouncing between various topics. Let’s explore a few helpful strategies to manage racing thoughts, which are often associated with anxiety. Here are five strategies from Matthew Solan with Harvard Health to break the cycle of anxiety and put your mind at ease:
Give yourself permission: Recognize that racing thoughts are a normal occurrence and acknowledge that they don't define you. Put a little distance between yourself and your overactive mind. By putting racing th...
Sleep Solutions: How To Unlock Better Rest & Improve Your Well-being
These are challenging times. With so much uncertainty and stress, it can be difficult to shut our minds off and get the quality sleep we need each day. But the benefits of better sleep can include: enhanced short-term stress management, more energy, better mood, and a strengthened immune system. Suzanne Bertisch, from Harvard Health offers some practical tips to improve our sleep, and in turn, our well-being:
Day time tips to help with sleep:
Your Heart Matters: 5 Critical Factors Linked to Heart Health
Did you know? Heart disease is the nation's leading cause of death. Julie Corliss, with Harvard Health offers 5 five important numbers that can give you a good picture of overall health, and help lower your chance of a heart attack or stroke:
Blood pressure: Below 120/80 mm Hg. High blood pressure can damage blood vessels, promote plaque buildup, enlarge the heart, and increase the risk of strokes. To manage blood pressure, a diet rich in potassium and low in sodium, along with limiting alcohol consumption, is recommended.LDL cholesterol: Below 70 mg/dL. Excessive LDL particles c...Small Steps, Big Changes: The Science Behind Preventing Disease & Living Longer - Episode 8
Did you know? The average American breaks their New Year's resolution on January 17th. Focusing on small steps can lead to sustainable changes. Dr. Stephen Kopecky, a Mayo Clinic preventive cardiologist, recommends focusing on the NEWSSSS approach: Nutrition, Exercise, Weight Management, Sleep, Stress, Smoking, and Spirits (alcohol). Here are a few highlights:
Nutrition: Eat plenty of fruits, vegetables, and healthy fats found in olive oil and nuts. These foods provide antioxidants and anti-inflammatory nutrients that can help the immune system and fight infections. Dr. Kopecky is a fan of the Mediterranean diet.Exercise:Move More, Live Longer: How Exercise Can Transform Your Health
Most of us are not getting enough exercise, and it’s putting our health at risk.
According to the latest study by the U.S. Department of Health and Human Services, adults should get 150 to 300 minutes of moderate-intensity physical activity or 75 to 100 minutes of vigorous-intensity activity per week. Muscle strengthening should be done twice per week. For children aged 6 to 17, it is recommended to get 60 minutes of physical activity per day.
However, only 26% of men, and 19% of women are meeting the weekly activity recommendations.
Only 1 percent of children have ide...
How to Break The Bad Habit of Stress Eating
Why do we stress eat and how can we stop?
According to Dr. Susan Albers, when we are stressed, our body produces cortisol, which increases appetite and prompts the body to seek out extra calories to prepare for fight or flight. However, in today's world, stressors are not typically life-threatening, so eating to fight off stress is not so helpful.
Stress eating only provides a temporary sense of relief, about three minutes to be exact, which is not worth the aftermath. To break the habit of stress eating, here are just a few of the te...
Is Snacking Good or Bad for Weight Management?
In short, it depends.
While snacking often gets a bad reputation, it can provide healthy fiber, protein, vitamins, and minerals if chosen intentionally. In this episode, we discuss an article from the Mayo Clinic in which author Meredith Bonde shares the potential benefits of snacking as a tool for weight management.
Snacking can also prevent overeating later in the day by keeping you feeling fuller for longer.
Try pairing a fiber with protein for a filling and nutritious snack: “High-fiber foods such as fruits, vegetables, and whole grains fill you up for...
The Number One Thing That Makes Us Happy In Life
Contrary to popular belief, it is not career achievement, money, exercise, or a healthy diet that keep us happier, healthier, and help us live longer. An 85 year old study conducted by Harvard researchers found the most consistent factor that makes us happy in life is positive relationships.
We cannot take relationships for granted. They require exercise to ensure they are healthy and balanced. This exercise is referred to as "social fitness." It involves taking stock of our relationships and being honest with ourselves about where we are devoting our time and attention.
The study cites se...
How to Simplify Your Life and Find Some Inner Peace
In this episode, we discuss the pressure to "fit everything in." According to a recent article from the Mayo Clinic, trying to do "fit everything in" often leads to filling our days with activities that we may not value. Making the best decisions about how we spend our time requires mindfulness and attention to what is truly important in our lives.
We have to consciously decide what to focus on and what to neglect, rather than letting our schedule get made by default. And the idea that we can fit everything in with enough hard work and ti...
10 Strange Things Stress Can Do To Your Body
Today, we’re talking about 10 Strange Things Stress Can Do To Your Body. We discuss an article by Doctors Susan Albers and Richard Lang, published in the Cleveland Clinic Health Essentials Newsletter.
Juwon and I share highlights from the article and personal stories that relate to the topics shared in the article.
Albers, S., & Lang, R. (2023). 10 Strange Things Stress Can Do to Your Body. Retrieved from https://health.clevelandclinic.org/things-stress-can-do-to-your-body/
How to Actually Get (and stay) Fit
Today we’re talking about the top ways for you to get fit or stay fit in 2023. Brittney Reese, co-founder of Fit & Nu, shares her top habits to adopt, what people get wrong in their fitness journey, and what you can do today to achieve your goals.
Welcome to Wellness For Real People! This show is for people who are looking for ways to live their best lives. We interview experts in mindfulness, exercise, diet & sleep, and provide quick, actionable tactics to improve your health & wellness. We’re not perfect, but we’re trying to get...
