Strategies for Stress Management to Promote Longevity

In my international best-selling book, From Burnout to Best Life, I share the importance of mindfulness and how it impacts all areas of life. Mindfulness is the act of being aware and present in the current moment without judgment. When we are mindful and present, we can improve our overall health and wellness, relieve stress, improve sleep, and focus attention on what truly matters. Mindful individuals make healthier choices. They react more objectively to stress factors, choosing to focus on what they can control versus what they can't control. If you find yourself stressed, lacking focus, making poor decisions, or not being productive, try these mindfulness techniques to become fully present: 1)   Find a quiet, comfortable space to clear your mind. Focus on the breath. Take a deep breath in through your nose, and exhale slowly from your mouth. Notice how your diaphragm expands and contracts with each breath. If you find your mind wandering, gently redirect your focus to the breath. Continue for 5 minutes. 2)   Find a quiet, comfortable space to clear your mind. Notice your surroundings. ·     Focus on 5 things that you can see ·     Focus on 4 things you can feel ·     Focus on 3 things you can hear ·     Focus on 2 things you can smell ·     Focus on 1 thing you can taste 3)   Practice a visualization exercise. Find a comfortable space to relax and close your eyes. Imagine you’re in your happy place. Focus on what you see. Notice objects, people and colors. What do you hear? Are waves crashing? Do you smell the salty air of the ocean? How does the warm breeze feel, brushing your skin? 4)   Listen to calming music. 5)   Listen to a meditation app such as Calm, Headspace, Simple Habit, or Ten Percent Happier. 6)   Practice yoga. 7)   If you have an important task or project to complete, that requires attention to detail,  turn off your phone or put it in another room, silence notifications on your computer, or disconnect from all electronic devices entirely. Mindfulness can be practiced throughout the day in short bursts of time. The more you practice it, the easier it becomes, and the better you’ll feel. #mindfulness #stressmanagement #burnoutprevention #CPQC #mindsetcoach

Stress: Can We Escape or Adapt? Mastering Resilience in 10 Steps. 🌪️➡️🌱 🌪️ We all face stress. Is it possible to escape it or make it vanish? For the most part, no. So, the real power lies in strengthening our nervous system to respond more resiliently to stress. 🚫 Chronic stress wreaks havoc on our bodies. From harming our gut, disturbing our hormones, affecting brain function, and even paving the way for metabolic and cardiovascular diseases. Stress is not to be taken lightly! 🌱 But here's the good news: We can improve our perception of stress and better handle life's challenges. Here are 10 actionable steps to help: 1. 🧘♀️ **Mindfulness & Meditation**: Ground yourself in the present moment. 2. 🌳 **Nature Walks**: Spend time outdoors and connect with nature. 3. 📚 **Limit News Consumption**: Filter out the noise; focus on positivity. 4. 💤 **Prioritize Sleep**: Ensure 7-9 hours of quality rest. 5. 🥦 **Nutrition**: Eat more fermented foods, protein and fiber 6. 🎶 **Music**: Listen to calming tunes or your favorite uplifting tracks. 7. 💆♂️ **Physical Activity**: Find an exercise routine you enjoy. 8. 🎨 **Creative Outlets**: Dive into hobbies, arts, or crafts. 9. 🌬️ **Deep Breathing Techniques**: Practice regular deep breaths to calm the nervous system. 10. 🤝 **Connect**: Talk to someone you trust about how you feel. Which one of these strategies helps you the most with stress? 🌟 Hi! I'm Dr. Rosemarie Rutecki; I'm a Functional Medicine Practitioner. I help professionals improve their gut health and increase energy using the latest cutting-edge functional medicine strategies. Ring my 🔔 for more health tips. #worklifebalance #TheRuteckiMethod #functionalmedicine

Stress Management Builds “Resilience Ready” skills Among Health and Human Service Professionals Navigating #emotionallydemandingcircumstances, feeling responsible for the #welfareofothers and #tightschedules is common among Health and Human Service professionals. Effective #stressmanagement is #notaluxury it's a necessity for #fosteringresilience, #preventingburnout, and maintaining #goodhealth. "Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up." - Mary Holloway Following are 10 things you can do each day to build “Resilience Ready” skills to support #stressmanagement: -Take #MINDFULPAUSES or short mindful breaks throughout the day to reset and refocus your energy. -Incorporate #PHYSICALACTIVITY or regular exercise to boost endorphins and enhance overall well-being. -Fuel your body with #NUTRITIOUSEATING of wholesome foods to support energy levels and mental clarity. -Foster #SOCIALCONNECTION via spending time with people who are important to you for emotional support and a sense of community. -#TIMEOPTIMIZATION - prioritize tasks, delegate when possible, and set realistic goals to manage workload effectively. -Engage in #SELFREFLECTION to identify stress triggers and develop coping strategies. -#CREATIVEEXPRESSION - explore creative outlets to channel emotions and promote self-expression. -#BOUNDARYSETTING - establish clear boundaries between work and personal life to prevent burnout and maintain balance. -Practice deep #BREATHINGTECHNIQUES to calm the mind and reduce stress responses. -Invest in #CONTINOUSLEARNING and skill development to stay resilient and adaptable. Th!nk Possibilities!!! Choose at least one practice to integrate into your #dailyroutine. If you want to pick something not on this list, please share it below. By prioritizing stress management, you build another “Resilience Ready” skill that will empower you to #thrive in #challengingenvironments and continue providing exceptional care and support to others

Staying Healthy for the Long Run: Our Top Longevity Hacks Living a long, healthy life is a goal for many of us. While genetics and luck play a role, there are also lifestyle habits and hacks that can help boost our chances of longevity. Because we invest in companies focused on longevity and believe in it personally, we do a lot of reading and research on this topic. We (Marcus D. Stroud and Tracy Chadwell) recently gave a Fellow Generated Content session on this at the Kauffman Fellows Global Summit in Nairobi, Kenya. Sleep – Sleep is generally the foundation for everything. Marcus uses Eight Sleep and tracks his sleep with a WHOOP.  Occasionally, he takes cherry extract supplements. Tracy tracks her sleep with her Apple watch and keeps the room at 68 degrees.  Both of us try to keep a regular schedule and aim for as much deep sleep as possible. We also try to stay off our devices an hour before bed and wear earplugs and eye shades.  Exercise regularly - Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Weight training is great for building muscle and bone density. Cardio exercises like walking, swimming, cycling boost heart health. In addition to yoga, Tracy likes the data centric classes at Orangetheory Fitness. The Peloton Interactive app is accessible to everyone and is a less expensive and convenient option. For those who truly feel they have no time, the NY Times "7 minute workout" is a great starter, science based and great when you are traveling. Apps that Marcus recommends using include Future and Ladder.  Eat a nutrient-dense, plant-based diet – when thinking about a meal or ordering out, start with veggies. Limit processed foods, added sugar, saturated fats and alcohol. As Dr. Peter Attia says: “no amount of ethanol is recommended for human consumption.” Explore supplements like vitamin D, omega-3s, magnesium and turmeric which have science supporting their anti-aging effects. Tracy also likes to test her levels in between doctor visits with InsideTracker and likes AG1 as a daily vitamin supplement. Marcus likes to use his Future App and a service called Friend that Cooks for his meal prep and tracking his macros.  Manage stress - Chronic stress takes a toll on the body and accelerates aging. Build in daily relaxation practices like meditation, yoga, deep breathing. Tracy does hot yoga 4x per week. Marcus meditates and journals daily. His favorite app for breathwork and meditation is O-P-E-N. A great way to start meditation is the Calm app.  If you don’t have 2 minutes to meditate it may be a sign you really need it! We are not doctors and this is not advice. However, we see many new developments in this space and are sharing what works for us.  What are your go-to tips for living long and living well? We are always interested in learning new ways to optimize my health and lifespan. Looking forward to reading your comments and ideas! #KauffmanFellows #longevity #healthandwellness #agetech #vc

The secret to feeling more energized that few people know: Increase your “Mitochondrial efficiency”. Think of your mitochondria as the engine room of every cell in your body. They convert the food you eat and the air you breathe into energy that powers everything you do. But here’s the catch: Their efficiency can be the difference between feeling on top of the world and hitting snooze one (or five) too many times on your alarm clock. Mitochondrial efficiency is crucial, not just for peak athletes, but for anyone aiming for peak health and vitality. So how do you turn your mitochondria into a well-oiled machine? 1. Eat Smart: Focus on a nutrient-dense diet rich in antioxidants. Foods like leafy greens, nuts, and berries help fight off the free radicals that can damage mitochondria. 2. Get Moving: Regular exercise, especially high-intensity interval training (HIIT), has been shown to boost mitochondrial efficiency, making your cells more effective at producing energy. 3. Quality Sleep: Quality sleep is non-negotiable. It's when your body repairs and regenerates mitochondria. Make sure you're getting enough restorative sleep every night. 4. Manage Stress: Chronic stress can harm your mitochondria. Incorporate stress-reduction techniques such as meditation, yoga, or even simple deep-breathing exercises into your daily routine. 5. Consider Supplements: Certain supplements, like CoQ10, magnesium, and omega-3 fatty acids, are believed to support mitochondrial health. Always consult with a healthcare professional before starting any new supplement. Huge improvements in mitochondrial efficiency don’t happen overnight. It’s about making small, sustainable lifestyle changes that have a big impact on your overall energy and health. If you found this valuable, hit the repost button, and follow me for more on the longevity of health and business.