Top 10 Health Tips To Stay Or Get Healthy

01:17-05:47Tip #1: Stay Hydrated! 
05:48-09:31Tip #2: Exercise! 
09:33-12:55Tip #3: Keep A Consistent Schedule 
12:57-17:14Tip #4: The 80/20 Rule
17:17-22:02Tip #5: Nurturing your Social Relationships! 
22:03 -25:02Tip #6: The Importance of Posture
25:04-29:31Tip #7: Meditation
29:32-33:04Tip #8: Learn Something New!
33:06-35:05Tip #9: Don’t Smoke! 
35:07-37:50Tip #10: Head Outdoors!

Dr. Clayton Roach: [00:00:06] Our top 10. Our TSN top 10. Health tips, this is going to be fun. So we’re going to have a conversation really is what the conversation is. We’re going to talk about 10 things. You may want to take out a pen pencil. Well, piece of paper. And jot some notes down, this is what we feel is our top 10, you know, my sometimes when I interview people say, well, you know, give me a tip. Somebody was to land on this planet. You’re going to give them, like, one tidbit of information to help them, you know, stay alive and well and well and healthy.

What would that tip be? Right. So we’ve got ten of those tips, not eight, not nine, but 10 health tips for you to write down. My advice is going to be to start implementing one of them, right and then once you get that goal and implement another one and then another one and all of a sudden you’ve got 10 tips, and at the end of the year, you look at yourself, say, man, I’m healthier than I was last year. And that’s the goal. Right. So you ready? I’m ready. Let’s do it then. Start us off.

Tip #1: Stay Hydrated! 

Dr. Ben Boudreau: [00:01:18] Tip number one, stay hydrated. Drink lots of water. The average adult is 60 percent water. More than half of our body is made out of water. And it’s yeah, it’s crazy. So you should be consuming water at least once every hour, at least once every hour while you are awake to help you keep your body energized and full of actual fluid. Because these days, especially with how hot it’s been outside, the body is sweating more than it ever has before. And we need water to keep our body moving, to keep the fluid flowing.

Our blood is 80 percent water. So you can imagine if we lack that volume of blood and of water in our blood, our blood pressure will drop and therefore our energy will drop and we can’t properly nourish our organs with that nourishment it needs. And so a person can live almost a month without food, but only about a week without water. So it just goes to show you just how essential it is for the function of our organs.

Dr. Clayton Roach: [00:02:31] And just that for how long can you go with the nerve impulses? Zero. So to say that importance of the nervous system right there, go ahead then.

Dr. Ben Boudreau: [00:02:44] Definitely. So we use water for a lot of things, just like our joints use water. We need that to keep our joints healthy and nerve so that they’re moving properly with the fluid as well. And so we talk about our disk and our disk actually contains water. Without this fluid in our disks, they will not be properly nourished and therefore will start to degenerate faster and faster, which can lead to arthritis in our spine. And so we want to ensure that we’re taking in the proper amount of fluids to keep ourselves properly energized.

Dr. Clayton Roach: [00:03:22] Yes, when people say sometimes they’ll say, you know, what do I get, why am I getting shorter? But when you take into account the fact that you have twenty-four discs and you lose a millimetre, that’s a millimetre from each disc. That’s two-point four centimetres shorter. So as a chiropractor. Yeah, I get it. You’re 60 percent water and all this stuff. But for someone that looks at the spine every single day on every single person that goes into our office, the disc is 90 percent water. So if you’re talking about spinal health, it’s going to a chiropractor’s important. But drinking water is very, very important that your disc doesn’t compress and you end up with a condition that is hard to fix and turn around.

Dr. Ben Boudreau: [00:04:06] Absolutely. So tip number one, make sure that you stay hydrated, drink lots and lots of water. I usually keep my eye on that in the clinic. I keep a bottle of water next to me at all times and it’s a good practice to just have a bottle of water around you so that it encourages you to continue to fill it up and drink from most of the time I am drinking water as much as I possibly can

Dr. Clayton Roach: [00:04:32] To keep my listen. If it’s out of sight, it’s out of mind. Right? If you don’t if you’re not seeing it. You’re not going to think about getting up and drinking water, so keep it close to you, have it on your desk. Everyone here lives knowing that water is important. Let this just be a reminder. I kind of think if I been drinking water, to be honest with yourself and reimplement that into your routine, have bottled water next to your desk at work, wherever it needs to be, and make sure that you’re drinking enough water. One of the things that we say is you want your urine to be a light yellow.

OK, so that’s probably the best way to look at it. There are all kinds of measurements. Half your body weight and ounces of water are what you should be drinking. But everybody’s so different. Just make your urine light yellow, right. By the way, if you’re taking multivitamins, that’ll keep your urine a darker yellow. So you will drown yourself to death trying to drink enough water to make your urine light yellow if you’re taking multivitamins. So be careful about that. Take that into account and maybe use Ben at that point, an equation of some sort that tells you how much water you should be drinking.

Dr. Ben Boudreau: [00:05:43] Absolutely. That is tip number one.

Tip #2: Exercise! 

Dr. Clayton Roach: [00:05:48] Exercise number two, lead us off Ben.

Dr. Ben Boudreau: [00:05:52] Yeah, so children now spend more than seven and a half hours a day in front of a screen. And so we’ve already spoken about just the amount of time that kids and adults are spending in front of technology and the influence that that’s having on the body and its structure. And so exercise is great for your structure. It keeps the structure strong and supported. Exercising the large muscles now depends on the age groups, but adults aged 18 through 60 for so a large group there should be getting roughly one hundred and fifty minutes of exercise per week. That means one hundred and fifty minutes.

If you decide to go for a walk, 30-minute walk five days a week, you’ll be meeting that. No problem. Right. So it’s one of those things where you just sort of keep up with it and keep up with it. And so you want to make sure that you’re getting that exercise. And we all know that the benefits of exercise are far beyond just the physical health benefits, but also the mental health benefits that come with exercise and being in a group, et cetera.

Dr. Clayton Roach: [00:07:00] Look, one thing I want to say is many times when people talk about exercise, they kind of gloss over their eyes goal and they’re staring at you like a deer in headlights because they think you’re going to see well, in order to exercise what that means, you’ve got to go to a gym and you go to work, go for an hour and you got to sweat and you go to her the next day. And there’s a lot of negative connotation associated with exercise, especially if you haven’t done it for a while.

But I like this stat. I like to say, well, what is doable in my routine? How can I do 50 minutes? Can be 30 minutes. Well, just FYI, 30 minutes of walking a day outside, walking outside, 30 minutes a day, five days a week reduces your heart disease risk by 50 percent. Right. So if you cling on to a stat like that, how many you could literally spend 30 minutes outside walking. Right?

I always say if you don’t have 30 minutes to invest in your health, you don’t have a life. And if you have one now, you won’t have one for too long. So spending 30 minutes a day walking outside, doing stuff like that, active five days a week, listen, you reduce your risk of heart disease by 50 percent. Our health care system, the expenditure on our health care system is based on the 70 percent of conditions that are controllable, like heart disease and stroke and all of these conditions like diabetes, obesity. So we contribute a lot to our health care and we can contribute a lot to ourselves by doing these little things. So exercise is absolutely a game-changer. I can’t believe seven and a half hours on the screen on a real.

Dr. Ben Boudreau: [00:08:40] It’s unbelievable. And so just us a little more specifics to that train. Make sure you’re training your muscle groups and this means a little bit of strength training. And so I’m not talking about you need to go to the gym and start bench pressing or doing three hundred pound squats. I just mean taking a resistance band, doing some muscle curls. Right. Doing some strength training exercises to help improve the size and muscle mass you have. Because the more muscle that you have, the more energy you can produce and the more efficiently you’re able to burn the foods and energy that you consume. And so keeping your muscle mass high is extremely important.

Dr. Clayton Roach: [00:09:22] Extremely important women in menopause to right for bone density and stuff like that.

Dr. Ben Boudreau: [00:09:28] So it’s really super important.

Tip #3: Keep A Consistent Schedule

Dr. Clayton Roach: [00:09:32] Number three, I really love this one. This is what we always tend to schedule in our life and then try to fit in exercise if there’s a hole in the schedule. And that is just not going to happen. You have to schedule your exercise and you have to schedule stuff that’s important for your health into your schedule. That is the only way you’re going to keep a consistent schedule. So I know I work out Tuesdays, Thursdays, Friday, Saturdays, Sundays, and I usually work out at the same time. I don’t do the same workout routine, but I keep it consistent. There are other things that we do in our life.

I called rhythms in my life that they’re exactly that. Their rhythms, because they come around every week or every day, we schedule stuff, my wife and I for four date nights and stuff like that. And there’s stuff that we do every day. There’s stuff that we do every week, every month, every quarter, every year. So scheduling stuff allows you to be consistent. And consistency is what’s going to give you results. Too many times we overestimate what we can do in a short period of time, but we underestimate what we can do in a long period of time.

Right. So the only way that you can last is if there’s consistency and make sure that you take little bite-sized chunks every day, don’t overindulge in dreams, meaning that you’re going to work out two hours a day. That’s just not doable. Right on schedule, consistent bite-size chunks that you know are bringing you closer to your goal at the end of the year. That’s my take on that one. Ben is a great, great tip. Yeah. Great. Good on that,

Dr. Ben Boudreau: [00:11:20] I think I think it’s perfect. I really put this one in here and we spoke about sleep a few weeks ago. Yes, but keeping a consistent schedule helps you with that sleep-wake cycle. And so that circadian rhythm helping to release the proper hormones during that time, during the appropriate times of the day so that you’re not feeling like you want to take a nap or fall asleep at two p.m. in the afternoon or feeling like you’re awake when it’s time to go to bed.

So keeping a consistent schedule can help get your hormones aligned and help you eventually be more productive during the day because you’re getting better, more consistent hours of sleep. And so definitely keeping a consistent schedule can help you in multiple facets of your life. And so building that schedule and starting with a pen and paper, writing down even just short notes, OK, I want to do this during this time of day, that’s during this time of day can help you drive that change in your life.

Dr. Clayton Roach: [00:12:14] Yeah, start blocking that in a good one. Is planning meals. I saw that you had written that down the Ben and too many times, you know, if you’re not planning meals, you’re going to the grocery and you’re hungry. Well, guess what ends up in the cart, right? Empty calories, chips, bars. And you’re probably eating one on your way there and you’re eating one on your way out, you know, and you’ve got in your hand and she tried to take it away to skinny upcycling. You don’t want to give it because you’re hungry. Right? So plan your meals. And that way you know what’s coming. Right? I’ve been that’s why I feel great. Great one. This is number three. Going to number four. I love the 80-20 rule.

Tip #4: The 80/20 Rule

Dr. Ben Boudreau: [00:13:00] Rule, great, and this can be taken in multiple facets of your lifestyle, right? The main one that I had put this in here for and you can take multiple takes is when it comes to the diet. So eating energy-dense foods, foods that are good for you with high energy fat, lots of good proteins that are giving you all of those positive nutrients 80 percent of the time. So making sure that you’re consuming good energy-dense foods 80 percent of the time and then also leaving 20 percent for moderation and so on.

They talk about consumption. You can consume these things in moderation. Right. So we’re not completely with the 80-20 rule depriving you and saying you shouldn’t consume this, this and this and this, but leaving a little bit of a gap in the day, that 20 percent to perhaps indulge in that in that snicker bar that you wanted all week.

Dr. Clayton Roach: [00:14:01] Yeah. And, you know, another way to apply the 80-20 rule is if you’re looking at losing weight, we’re going to talk about weight for a second. It is going to be 80 percent what you eat and 20 percent how much you exercise. Think about this. And I look at this every day. You know, I can spend 30 minutes on the elliptical and burn probably three twenty-three thirty calories while spending 30 minutes on the elliptical, sweating and being exhausted after 30 minutes.

This is an all-out 30 minutes jolt on the elliptical. You eat 18. Rice chips, so rice chips there are OK, they’re the only rabbit or not even your Frito lay greasy. So they’re actually healthy white rice type of chips. OK, 18 of them is two hundred and eighty calories. So 18 ships, how many of you have grabbed a bag of chips, right, and devoured through three-quarters of that, but thinking you’re going to be OK because you spend 30 minutes on an elliptical machine, the math just doesn’t add up. So a lot of people get frustrated because they’ve chosen to exercise, but they don’t make that 80 percent change, which is the diet part. And they’re just spending the 20 percent exercising, but they’re just overboard on their calories. So, again, another application of the 80-20 rule.

Dr. Ben Boudreau: [00:15:28] Yeah, absolutely. So when you’re considering the 80-20 rule, it has to be like if it has to be in one category. So it can’t just be like 80 percent. Oh, I exercise 80 percent now I’m going to eat 20 percent. This, like Dr. Roach, is saying the with the rice chips, it has to be 80 percent proper eating, OK. And 20 percent of an indulgence of some sort, like a Snickers bar and then 80 percent exercise and 20 percent, 20 percent hanging out, chilling with people, chilling by yourself, et cetera, playing some video game, something like that.

So getting that balance right, this type of balance again, will come out of the routines that you form in your lifestyle. And so this is one of those ways of figuring out, OK, 80 percent, 20 percent, how can I put this together in my schedule?

Dr. Clayton Roach: [00:16:19] Now, keep in mind and that balance. Some people might say, you know, I want to be balanced every day, balance every day is not a given. It’s probably not really balanced. The 80-20 can also come over a period of time. You realize that the week of Christmas, you’re probably not going to be balanced. The week of Christmas becomes your 20 basically, and it lasts a whole week. And then for the rest of the month, you’re going to be the 80 percent. So you’re probably not going to be balanced every day, but know that over a period of time you should be balanced.

A lot of people worry about a week of Christmas. I’m going to gain all this. It’s probably not that week you have to be worried about. It’s the other fifty-one weeks that are going to make a big impact. So keep that in mind as well that the 80 20 rule can apply over the years, knowing that there are times you’re going to be out of balance, followed by periods where you’re going to be in balance. Right. So keep that in mind. 80-20 rule. Love it right on. So nurture your social relationships.

Tip #5: Nurturing your Social Relationships! 

Dr. Ben Boudreau: [00:17:20] Studies show that people with meaningful social relationships are happier and live longer, these people have a nearly 50 percent increase in longevity. Fewer health problems. So this was a stat that I found this was released online, Nurture Your Social Relationships just goes to show the importance of having a group of supportive people in your life that can help bring the best out of you or that you give energy to them and they give it back. Right.

And so it’s really important to find a group of people that you can go to and talk to about the daily struggle, because a lot of us are going through a struggle, struggles and whether they be out front or whether they be silent. And so finding people that can give you that positive energy and that can give you the impact and perhaps some words of encouragement as well are just so important.

Dr. Clayton Roach: [00:18:17] Yeah, it’s funny because as a chiropractor, we get to see a lot of people and, you know, some are struggling, some are affected by what we’re going through right now and not being able to see families and stuff. I always you know, when I used to corporate lectures, I always there was one part of the lecture I remember I used to talk about, you know, you know, Patch Adams and how, you know, if you watched that movie, you go into hospitals and make people laugh. Laughter is sometimes an underappreciated aspect of health. And we’re busy and we’re taking care of kids and we’ve got a job and we forget to laugh.

One of the things about relationships and making people feel better. I used to give an example. When you’re at a when you’re meeting someone, you’re talking to somebody. Imagine them being a five-gallon jug. And when that jug is full, the next drop will cause the whole jug to spill over. Right. And that spillover is when that person literally has had enough of everything. That’s when people will do a mental breakdown. And every time you’re interacting with people, you have the ability to add to their jug of water by being negative to them, criticizing them and all that stuff.

Dr. Clayton Roach: [00:19:35] Or you have the ability to take water away from their jug and allow them to adapt better to life. So when you approach every individual that way and you realize that you have the ability to enhance or affect the person in front of you by your interaction, then it kind of becomes a goal and it becomes contagious that you want to touch as many lives as you can and leaving them better than what they were before your interaction. So I used to talk about that.

That’s one thing you can do is make sure that your interactions are more impactful or your interactions are more present, because so many times, you know how many of you have introduced yourself, the person introduces themselves to you. After two minutes you’re like, what is their name? That’s because your mind was elsewhere and you weren’t present with that person. I’m telling you, that’s a battle because we all have things in our heads and being present is tough. So definitely something to think about there in nurturing your relationships.

Dr. Ben Boudreau: [00:20:36] Yeah, absolutely, absolutely. And that was just like the point that you had brought up to me Dr. Roach that it was like think it was last week or a few weeks ago. You just sent me a small video, a small video clip. Just never know what other people are going through. Right. So you never actually know. One hundred percent, you know, if somebody is having a bad day or if that’s who they are and just don’t you just don’t know. So you have to make the best of the interaction that you have and make an impact.

And in the short time that you spend with that individual, whether it be a positive or a negative interaction for you or that other person, just make sure that you leave that conversation on the right foot. So definitely, definitely nurturing your social relationships is hugely important for personal development as well as the health of your well-being.

Dr. Clayton Roach: [00:21:32] Thank you. We are halfway through our top ten revealing Ben and Clayton’s top 10 Health Tips. If this is the first time you ever join us on Humpday conversation. Thank you. Like I said, the game. Where were you all this time? Episode number thirty-seven. If you’re on YouTube, make sure you subscribe to our channel right in the top right area, I think. And if you’re one of our loyal listeners, thank you so much and I hope you enjoyed this episode. Number thirty-seven, Soul number six on our top 10. Mind your posture and stand tall.

Tip #6: The Importance of Posture

Dr. Ben Boudreau: [00:22:09] Right, so there are many ways to look at the term stand tall, but mind your posture, certainly something that we talk as talk about as chiropractor’s all the time. So if you have a healthy posture, you can even distribute the forces of oppression throughout the body and it relieves the body of unnecessary stressors placed on that nervous system. And so you can take the pressure off of those restrictions and promote healthy alignment.

Dr. Clayton Roach: [00:22:36] This little tidbit here, the headways, 10 to 12 pounds. Right. So when you think about it, like if you had a bowling ball, which is for all your bowlers out there, you’re probably going to say it. It’s not right. It’s nine-point five pounds. Let’s say the bowling ball is 10 pounds. Right. And you took the bowling ball and somebody said you’re going to have to carry this bowling ball for the rest of your life. Would you take the bowling ball and carry it with your arm straight, or would you take the bowling ball, bring it close to you and carry it close to you?

Right. So physics will tell you that the further over the object is, the more force is going to take, the more strength is going to take to be able to carry it versus being close to your center of gravity. So when you’re standing in your head is forward, it is no wonder that you’re 10 to 12-pound head is creating tension. Headache is not allowing you to have a proper curve in your neck. So over time, you lose it. And it’s no wonder it’s going to create degeneration in your spine as well as the beautiful hump that women love so much to have on the back of their neck.

So standing tall, having great posture is partly under your control, but also something that needs to be corrected and enhanced through chiropractic care, depending on what phase you’re in, a degeneration in your neck. So that’s definitely something that we need to stop because as soon as the bowling ball is far forward, it’s hard to bring it back on its own. And we need to correct that structure.

Dr. Ben Boudreau: [00:24:06] Your posture now will help your body be more efficient and less fatigued while avoiding related pain and permanent damage in the future. Also, it makes you feel a little more confident that your head is back, you can see everything around you in your center of gravity is where it needs to be avoiding falls later in life. So that’s the tip that chiropractic did with.

Dr. Clayton Roach: [00:24:29] So I know we’re not done yet, but I want you guys to let me know if you already know. We’ve discussed six of them right now. If you already know which one of these six you are going to start implementing right away, give us a thumbs up. If you know what, this is where I’ve been lacking, I need to do this again. Maybe it’s drinking water. Maybe it’s having better interactions with phone numbers or whatever it is. Right. If you know which one you’re going to start implementing, give us a thumbs up. And I know there’s still more to come, but give us a thumbs up. All right.

Tip #7: Meditation

Dr. Ben Boudreau: [00:25:06] Meditate or stop to smell the roses. So we’ve talked about meditation and the importance of meditation and improves anxiety levels by roughly 60 percent, it can help with many things like sleep, for instance, how to regulate that circadian rhythm. Now, for those of you that don’t meditate, you say meditation is not for me. You can simply just stop and smell the roses, just stop in the middle of a day or at the end of the day and just be thankful and just sit back and realize that life is a beautiful thing, that there are many, many things to be thankful for in this life.

We have a heartbeat. We have lungs we can breathe. You know, we have to be thankful for the things that we have. And so meditation helps us just relax. It helps us to come back to who we are, bring everything back to the center. And I guarantee you that this will help you focus and recenter and also bring everything back kind of hormonal wise, take everything back down to a calm level.

Dr. Clayton Roach: [00:26:12] You want to talk about that study Ben about meditation. Sure.

Dr. Ben Boudreau: [00:26:19] So meditation. So one study found that eight weeks of regular meditation can change parts of your brain related to emotions, learning and memory like eight weeks, that’s just eight weeks of meditation can help change parts of your brain. And so there’s also another study in one study involving 40 people with high blood pressure, type two diabetes or both. Researchers found that meditation helps lowers bad cholesterol, which is LDL cholesterol and inflammation compared with the control group. And so the people that weren’t meditating at all also improved mental and physical wellness at the exact same time. And so the benefits of meditation go far beyond just slowing down your day but also helping with chronic illnesses as well.

Dr. Clayton Roach: [00:27:06] Yeah, one of the things you can do with back to one of our tips, which was to create consistency, probably one of the best times I find when you wake up in the morning having that morning routine, we did one Sunday conversation about part of the morning routine is probably the quietest time during the days in the morning. And you wake up, maybe set your alarm to get up five minutes before you would normally get up. So if you’re used to waking up at six, get up at five fifty-five, four, five, 10, whatever it is. Right. Or Yeah. 10 minutes before, five minutes before. It doesn’t really matter. It’s irrelevant.

Open your eyes. Wake up and then just close your eyes and go into a state of gratitude. Think about five things you’re grateful for. And I think if you start with gratitude, then part of the day you are going to go better than if you’re waking up, hit the snooze button, you hurry up and you’re doing your things. You look at yourself in the mirror and maybe you have this zit that’s come up in the middle of the night and you hate yourself and you’re rushing to work and, you know, your whole day falls apart. So one of the things is consistency, setting it into your schedule. Morning is a great time for you to be able to take that time as if you don’t take it.

Dr. Clayton Roach: [00:28:23] It’s hard to get it later on because your day unravels in different ways and you get taken away. It’s almost like working out. Sometimes people say, you know, if I don’t work in the morning, I’ll never work out during the day. Some people, it’s the other way around based on their schedule. They know they can’t work out in the morning and they work out at the end of the day. So it doesn’t matter when it is, just make time for it and set it. Start with five minutes and then go to ten minutes.

I know Ben talks about we’ve talked about this in the past about binaural beats. You can get a system called Neukom, right. And you can have free apps that basically play by neural beat. So it sounds that come into your left ear and right ear and they get you into that. That wave of meditation where you’re conscious but somewhat subconscious in yours. It’s amazing, so there are tools out there for you to be able to use and utilize so that you can get into a well-rested state during the day, five minutes, ten minutes doesn’t really matter. All right, yeah, great point. Next one we are. Number eight.

Tip #8: Learn Something New!

Dr. Ben Boudreau: [00:29:36] A Dr. Roach, you know everything about this one, because you’re always learning new things, you know, if you don’t use it, you lose it in the same thing goes for your brain. You always have to be firing in your brain. Loves learning new things and connecting new pathways. So regularly challenging your brain seems to build up the brain’s ability to cope with the disease. They say that learning in that always learning new skills can actually prevent things like dementia later on down the road. Keeping those neural pathways firing is hugely important. And they call that giving your brain a mental sweat so it helps build new cells in your brain and strengthen those connections.

It improves cognitive function such as concentration, attentional detail and memory recall. It’s hugely, hugely important to go out and learn something new. When I wasn’t meditating, I had gotten into it because initially, I was just interested. And so I was like, OK, well, I’m going to just learn how to meditate, which I can tell you. You can’t just jump in and just start meditating and think that you’re going to get it the first time. It takes practice. And so learning how to properly calm down is a skill in itself. And your brain will thank you for that.

Dr. Clayton Roach: [00:30:53] And maybe one of your goals is you want to become an expert in something. Imagine if you spent an hour every day for the next ten years, you would become an expert in that topic. Right. And pick something you value so many times, you know, we do something that, you know, we think is what we value, but is because it’s been pushed upon us all. We feel we should know more about genealogy or politics for example. We start reading about something that really doesn’t resonate with you. But you’re doing it because people said it’s important, while may not be important to you.

So maybe before you even get into that out, what you love to do and what you would love to learn. And maybe one of the things you want to learn is you want to learn it because it’s applicable down the road. Maybe you want to learn how to do a little bit of carpentry so you can build your own deck one day, save money. Maybe you want to learn how to, as you said, meditate better nutrition, start reading about nutrition every day and start changing your diet and applying what you’re reading so the brain is going to light up. If you light it upright, and I’m going to challenge those of you that are retired and you’re sitting all the time and that is your retirement, I get it.

There are times you want to do that, but. If you don’t use it, you lose it and the brain starts to atrophy, and there’s a lot of research saying that the more you stimulate the brain, the less likely you are to suffer from amnesia and Alzheimer’s and Lewy bodies. And you gotta exercise the brain. We’ve talked about physical activity, but you have to exercise the brain as well.

Dr. Ben Boudreau: [00:32:33] Absolutely. I was going to say maybe you guys want to pick up some magic, learn some new magic tricks so that when you guys are together nurturing your relationships, you’ll have a greater skill to bring to the table. Come Christmas time or that next family gathering. So learning something new. Our next guest on the show tonight, great thing. You guys should be thinking about something new that you want to learn maybe this week or next week, something that you want to do for yourself or for others, maybe a new recipe or something like that.

Dr. Clayton Roach: [00:33:07] All right, sorry.

Tip #9: Don’t Smoke! 

Dr. Ben Boudreau: [00:33:09] This has to be on every top 10 because cigarette smoking is not good for you. You know, it’s at least 80 percent of all heart disease, stroke, type two diabetes and up to 40 percent of cancer could be prevented if people a, better engage in more physical activity and quit using tobacco. And so, again, we all know that smoking is not good for you. It’s not good for your lungs. It’s also not good for your nervous system. I can tell you that my smokers in practice, when I show them their scan and just how much tension is going through their muscles, I can almost guarantee that they’re higher most times than my non-smokers.

And it’s because those who smoke have a very difficult time calming down their nervous system and relying on that nicotine a little too much. And so definitely, if you haven’t thought about quitting smoking or quitting smoking cigarettes, I would certainly just think about it. Think about it tonight. Really make an effort.

Dr. Clayton Roach: [00:34:14] Yeah, and, you know, we talk about eating clean and chemicals and every puff of smoke have 7000 chemicals, 7000 chemicals. In a puff of a cigarette, so, you know, and I know it’s tough and it’s not easy, but, you know, on the reverse side, you know, just think about the impact that it’s having on your own health and the people around you that you may leave before they’ve had time to really, you know, enjoy you or enjoy you for the full potential that you have on this planet and cutting it short because of, you know, smoke and 7000 chemicals.

It’s not something you want to eat, something you want to do. And if you haven’t been if you have been doing it, think about stopping. And for those of you, a little quiz here. Where is this? Where in the world is Carmen, San Diego? I’m not sure.

Tip #10: Head Outdoors!

Dr. Ben Boudreau: [00:35:22] I was just thinking it’s like I was like that, how do you know that looks like New Zealand. That looks like Australia, that looks like I haven’t been to a lot of places. But I can tell you, I’ve been to that place right there. And that is beautiful. In Cape Breton, Nova Scotia, the skyline trail is not far from where you’re from.

Dr. Clayton Roach: [00:35:46] Yes. Yes. That’s about half-hour, 20 minutes. Half hour. Beautiful.

Dr. Ben Boudreau: [00:35:52] That’s a 20 minute run for you.

Dr. Clayton Roach: [00:35:55] Last time I was there, actually, my wife and I were just in the trail and all of a sudden here. So there’s this moose coming straight towards us and thankfully veered off when he saw us. But some good wildlife in.

Dr. Ben Boudreau: [00:36:13] They’re amazing. So one study found that people who strolled in urban green spaces were calmer than people who walked in, built-up areas. And so it just goes to show you the benefit of actually getting out in nature and having that time to just relax, smell some fresh air and be in a beautiful environment. It does a lot more for you than just, again, the physical benefits, but also the mental health aspect of it all. And getting some sunshine as well and raising the vitamin D levels is good for your bones and your heart as well as your mood.

Dr. Clayton Roach: [00:36:49] Yeah, totally agree. We spend too much time indoors now more than ever. We don’t even go for a walk at lunch with our coworkers because a lot of you are working from home. So make sure you spend time for that and make time for that, I should say, and spend some time outside doing whatever you love to do. You know, ten minutes a day, 20 minutes a day, 30 minutes a day. Right. Incorporate it into your schedule. It’ll be great. And I don’t know how you guys go ahead.

Dr. Ben Boudreau: [00:37:17] But I was going to say, I don’t know how many of you have watched the previous Humpday conversations when we spoke about the importance of vitamin D, just the connection between the lack of vitamin D, the deficiency of vitamin D and the incidence of depression and anxiety. And so just making that connection between the two and the importance of just getting outside, we don’t you know, it doesn’t really matter what you’re doing out there, just being outdoors. You could be sitting you could set up your hammock and be sitting out there. You’ll get the benefit of vitamin D from the sun. So hugely important.

Dr. Clayton Roach: [00:37:51] Yeah. So have a great rest of your week. I hope you enjoyed our top ten. Forget, don’t forget, share this episode. We’ve had a few live people tonight. Make sure you share your share. And if you’re on YouTube right now, subscribe to our YouTube channel, Dr. Boudreau Dr. Roach. If you don’t know us, where have you been? Thirty-seven episodes and counting. Talk to you next week live with Dr. Brian Reed, the special guest. Be there. Take care, guys. Have a good night. Bye.

What’s up? Listen, if you like this episode, you’ll probably like the other ones are pretty good. So here’s what you need to do. You need to like us and follow us on Facebook. Following means, you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know. You might help them because they need this information as well. And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again. Guys, we love you and appreciate you. Take care.