Dr Jo, Holistic Mental Health

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_ Just trying to INSPIRE me and YOU. I do this in slow motion so it is sped up here, but the slower you can do it the better for balance as well. THE BENEFITS of EXERCISE SNACKS ➡ Large studies show prolonged sitting is independently associated with: • Higher all-cause mortality • Increased cardiovascular disease risk • Higher risk of type 2 diabetes ➡ Even in people who exercise once per day. --Breaking Up Sitting Improves Blood Sugar Control --Increases energy throughout the day --Lowers post-meal glucose --Reduces insulin spikes --Lowers blood pressure ➡ 5 Reasons I exercise as a mom, that have nothing to do with my weight. 1. BDNF Brain-Derived Neurotrophic Factor → Exercise increases BDNF - a key factor in Neuroplasticity, needed for growth and survival of new brain cells; required for learning and memory. Acts as ‘Fertiliser’ for the brain. 2. Lean Muscle Mass Improves metabolic health, blood sugar control, bone density, hormone regulation, balance and overall strength. Reduces ALL Cause Mortality risk. 3. Energy & Sleep Exercise → increases production of MITOCHONDRIA inside cells; these Energy factories boost energy levels throughout the day, while also improving sleep. Fall asleep faster and deeper, for a more restful sleep. 4. MOOD Exercise stimulates release of chemicals like Endorphins, which improve mood, anxiety and stress levels. Exercise has the strongest evidence to prevent/treat depression. 5. Anti-Aging By rejuvenating MITOCHONDRIA, (biogenesis) exercise combats cellular aging. It improves cellular function and aids in destruction of damaged cells. → Exercise is THE MOST powerful Anti-aging tool. 💛 Follow and Share with someone who feels like home ➡ 🌿 Link in bio for more. 💫 - Dr Jo, Holistic Mental Health ____ #naturalmedicine #holistichealth #wellness #longevity #supplements #longevitytips #nutritionalmedicine #healthyliving #mindfulness #meditation #mindfulnesspractice #antiaging #breathingtechniques #soberliving #adhdtips #biohacking #supplementsthatwork #longevitydoctor

_ When you feel overwhelmed in your body or mind, or both.. you need to start with your body. When you are in fight-flight-or-freeze, start with calming your body. Simple steps to regulate include: - deep breathing - movement - cold water, temperature changes, warm bath - laughter - affection and touch Calm your body. Your mind will follow. 💛 Follow and Share with someone who needs this ➡ 🌿 Link in bio for more. 💫 - Dr Jo, Holistic Mental Health ____ #naturalmedicine #holistichealth #wellness #longevity #supplements #longevitytips #nutritionalmedicine #healthyliving #mindfulness #meditation #mindfulnesspractice #breathingtechniques #breathingexercises #sober #soberlife #soberliving #adhd #adhdtips #lifehacks #biohacking #biohacker #selflove #selfcare #supplementsthatwork #longevity #longevitydoctor

_ For many people, ADHD feels like this: --Your mind never switches off. --You overthink everything. -- You're exhausted but can't rest. --You walk into a room and forget why. --You start five tasks and finish none. __________ Comment ‘ADHD’ for my Free Guide. __________ --You replay conversations. --You overthink decisions. --You feel overwhelmed by things that seem easy for everyone else. --You constantly feel behind. --All day. --Every day. And because many (especially women) aren't hyperactive, nobody notices. They just assume you're anxious. Or disorganised. Or not trying hard enough. But often it's ADHD → hiding in plain sight. If this feels familiar, you are not alone. __________ Comment ‘ADHD’ below ADHD survival guide FREE in Bio → __________ ✨✨ See My Supplement Guide in Bio for more ways to manage ADHD naturally. __________ 💛 Follow and Share with someone who needs this! - Dr Jo, Holistic Mental Health ____________ #aiart #naturalmedicine #holistichealth #wellness #longevity #supplements #longevitytips #nutritionalmedicine #healthyliving #mindfulness #meditation #mindfulnesspractice #antiaging #breathingtechniques #soberliving #adhdtips #biohacking #supplementsthatwork #longevitydoctor

_ Nutrition for ADHD: 🌿 Supplement Guide in bio for more ➡ VITAMIN D ☀️ --Essential for brain development & immune regulation. --Low levels are common with ADHD & linked to worse symptoms. SAFFRON 🌸 --Anti-inflammatory & antioxidant effects. --Improves attention, sleep, & emotional regulation --30mg/day is recommended; generally safe for children. Avoid those with added herbs for children. OMEGA-3's 🐠 --Omega-3s, especially EPA, are involved in brain cell structure & signalling. --Supplements improve attention, reduce hyperactivity, & improve emotional regulation, particularly in children with low baseline omega-3 levels. --Dose 1-2grams/day --High-EPA formulations (EPA ≥ 500 mg/day) show the most significant benefits. IRON 🥩 --Iron is critical for DOPAMINE production, vital for attention & behaviour. -Low ferritin (iron storage) is associated with more severe symptoms --Supplementation, ONLY when required - improves hyperactivity & inattention. **Critical for kids if low. ZINC 💊 --Involved in over 100 enzymatic reactions, including DOPAMINE metabolism. --Reduces impulsivity & hyperactivity, & improves the response to stimulant medications. --Adult Dose: 10-20mg/day; no more than 25mg/day long term; notify GP. MAGNESIUM 😴 --Plays a role in calming the nervous system, supporting sleep, & reducing anxiety or irritability. --Often low in children with ADHD. --Works synergistically with zinc and vitamin B6. --Monitor with GP. VIT B6 & B12 🧠 --Important for neurotransmitter synthesis (serotonin, dopamine, & norepinephrine). --Excess B6 is toxic. --Notify your GP. CREATINE 👉🏼 --Keeps Muscles & Mind powered when you need FAST Energy. --High dose = potential kidney stress. Monitor with bloods. _____________ ✨✨ See My Supplement Guide in Bio ✨✨ 💛 Follow and Share with someone who needs this! - Dr Jo, Holistic Mental Health ____________ #naturalmedicine #holistichealth #wellness #longevity #supplements #longevitytips #nutritionalmedicine #healthyliving #mindfulness #meditation #mindfulnesspractice #antiaging #breathingtechniques #soberliving #adhdtips #biohacking #supplementsthatwork #longevitydoctor

_ Safe Supplementation is a MUST. Check out ➡️ Supplement Guide. You do not want to miss this! LINK IN BIO ✅ _____________ A detailed analysis of 67 of the most commonly used nutrients and supplements & how to determine what You may actually Benefit from. This book is a must for anyone wanting to improve their overall health & well-being. The powerful tools in this book help to reduce inflammation, prevent disease, treat illness, regulate stress responses, and promote overall health and wellbeing. __________ ✨ See My Supplement Guide in Bio ✨ __________ 💛 Follow and Share with someone who needs this! - Dr Jo, Holistic Mental Health ____________ #naturalmedicine #holistichealth #wellness #longevity #supplements #longevitytips #nutritionalmedicine #healthyliving #mindfulness #meditation #mindfulnesspractice #antiaging #breathingtechniques #soberliving #adhdtips #biohacking #supplementsthatwork #longevitydoctor

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