Category: Detox

Is it Time to Change Your Filters?

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Why are air and water filters so important? Indoor air is polluted with chemical odors, dust and dander. And, even tap water may contain microscopic plastics, pathogens and a wide range of bacteria. Changing filters in a timely way is crucial to keeping your filtration systems functioning at optimal levels as well as prolonging their lifespans.

Inspired by Nature, the PiMag Waterfall® mimics the natural filtration processes found in waterfalls as they flow over streams and rocks. The PiMag Waterfall® filtration units perform effectively and have unusually long lifespans—which decreases your carbon footprint. However, to maintain their potential longevity, the filter replacements should be regularly changed according to specific schedules. We recommend replacing the filter for the PiMag Waterfall® about every 3 – 6 months or 900 liters/238 gallons, whichever comes first.

The mineral stones with copper ions are important components of the PiMag Waterfall®. They not only help produce balanced PiMag® water that is alkaline rather than acidic, they are also designed to help reduce unwanted microorganisms through the use of ionic copper particles. We recommend replacing mineral stones annually.

While most chlorine-reduction systems in shower filters merely trap chlorine or add other chemicals to counteract it, the PiMag MicroJet® uses a reduction/oxidation process to neutralize chlorine ions. The MicroJet injects air into the shower stream to increase the electronegative potential of the water for more effective filtration. Micro-bubbles are released through the nozzle to provide an exceptional cleansing action. We recommend replacing the hand-held shower filter every 3 months or 22,700 liters/6,600 gallons, whichever comes first. If you’re using a PiMag® MicroJet® wall mount showerhead, we recommend replacing the Filter Housing with Chrome Finish every 6 months or 45,400 liters/12,000 gallons, whichever comes first.

The KenkoAir Purifier® uses negative ion technology that replicates the fresh air quality found in natural surroundings such as forests and lakes. Like the PiMag Waterfall, the KenkoAir Purifier® is inspired by nature. To help maintain cleaner indoor air, the KenkoAir Purifier® exceeds the measured efficiency of capturing up to 99.95% of 0.3 microparticles in the air. There is a built-in filter life indicator which flashes when a change is needed. We also recommend changing the air filter every 6 months and cleaning the reusable prefilter on the same schedule.

Clean air and quality water are important for everyday wellness—all components of empowered living. You can help ensure consistent filtration of contaminants by adhering to a replacement schedule.

Hydration, Energy and Everyday Wellness

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Water is essential for life. From the time that primeval species ventured from the oceans to live on land, a major key to survival has been prevention of dehydration. The critical adaptations cross an array of species, including man. Without water, humans can survive only for a few days. Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life.1

Water can be soft or hard, spring or well, carbonated or distilled. PiMag® water, for instance, is inspired by water that comes from nature, such as spring water. In addition to the different forms of water to drink directly as a beverage, water is also received from food, found predominantly in fruits and vegetables. The proportion of water that comes from beverages and food varies with the proportion of fruits and vegetables in the diet. In the United States, an estimated 22% of water comes from food intake.2 This percentage is much higher in European countries, particularly in a country like Greece with its higher intake of fruits and vegetables. The same holds true for Asian countries such as China and South Korea—with diets centered on vegetarian and plant-based proteins such as tofu.

Foods that contain high water content (90-99%) include fat-free milk, cantaloupe, strawberries, watermelon, lettuce, celery, spinach, cabbage, cooked squash and even pickles. Other items such as fruit juice, yogurt, apples, grapes, oranges, cooked broccoli, pears and pineapple may contain 80-89% water.

The role of water and hydration in physical activity, particularly in athletes and in the military, has been the target of scientific research. Athletes have been found to lose as much as 6–10% of body weight in sweat loss during competitive events.3 If this loss is not replaced with fluids, dehydration may occur. Rehydration, on the other hand, can help restore fluid balance and may support normal physical performance during endurance activities. Staying adequately hydrated is an important part of maintaining energy and functioning well during physical activities.

Water can influence how well you function on an everyday level. Even mild levels of dehydration may affect how you feel and function, including mood and mental clarity. This can be evident in the very young, very old, those living in extremely hot climates, and those who exercise intensely on a regular basis. Again, rehydration is key to help support normal body function.

To maintain hydration levels throughout the day, you can use the color of your urine as a simple guide. Pale yellow suggests adequate hydration while darker yellow may indicate that you need to replenish quickly. As mentioned above, many foods are water-rich, so try to incorporate them into your daily diet.

1, 2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

The Natural Water Cycle: Lessons from Nature

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The natural water cycle is the continuous movement of water on, above, and below Earth’s surface, powered primarily by evaporation, condensation, and precipitation.1 What is achieved by the natural water cycle is nothing short of miraculous : there is zero waste. Earth reuses the exact same amount of water with no new water added. This fixed amount of water constantly moves through the water cycle, so that even floods and droughts do not change the global water volume—water shifts between different global reservoirs like oceans, atmosphere, and land rather than being lost.2

Another phenomenal achievement of the water cycle is natural filtration. As water moves through soil and rock, it is cleaned and filtered for multiple ecosystems. The PiMag Waterfall® seeks to mimic nature’s natural filtration system: there is no need for electricity or plumbing, relying instead on magnetic technology and gravity. Copper ions and mineral stones are incorporated into the filtration process, helping to enhance the water while contributing to a balanced pH for refreshing hydration.

Here are the key stages of nature’s water cycle3 and how they work:

  • Evaporation: The sun heats water in oceans, lakes, and rivers, turning liquid water into gas (water vapor) that rises.
  • Transpiration: Plants release water vapor from their leaves into the air.
  • Condensation: Rising water vapor cools down and changes back into tiny liquid droplets, forming clouds.
  • Precipitation: Water falls from heavy clouds back to Earth as rain, snow, or hail.
  • Collection & Runoff: Water gathers in rivers, lakes, and oceans, or soaks into the ground to restart the loop.

The natural water cycle helps achieve the interconnected balance between the sky, land and the sea. Solar energy and gravity link them together to create natural synergy. The water cycle revolves around pools and fluxes. Pools are where and how water is stored and fluxes refer to the movement of the water between different pools.4

•          Water is stored in pools in the form of liquid water, ice, snow and water vapor, which means water lives in the atmosphere, at the surface and underground.

•          Salt water makes up 97.5 percent of Earth’s water, mostly in oceans, while freshwater makes up only 2.5 percent, primarily in lakes and rivers, but also in glaciers, and permanent snow. Water that is below ground is known as groundwater and accounts for about 30 percent of freshwater.5

•          Water moves between pools in various ways:6

            +Liquid water evaporates into water vapor, is transported through the atmosphere, condenses to form clouds, and returns to the surface as precipitation like rain or snow.

            +Water can flow across the land, down into the ground, then be taken up by plants, and back into the atmosphere.

            +Water can even return to the atmosphere from solid ice or snow, skipping the liquid phase.          

Humans disrupt the natural flow of water in many ways, such as changing where and how much water is stored through building dams, changing the path of rivers, and other actions. In a recently published paper, NASA scientists used nearly 20 years of observations to show that the global water cycle is shifting in unprecedented ways. The majority of those shifts are driven by activities such as agriculture and could have impacts on ecosystems and water management.7

Humans are learning to respect the water cycle and its natural reuse and conservation of water resources. In reality, learning to emulate aspects of the natural water cycle is crucial to adapting to water-related climate patterns, predicting flood, drought and changes to sea levels and glacial movements. Learning from nature, not only about the water cycle, is proving to be increasingly important to human societies and livelihoods.

1, 3, 5, 6 https://www.noaa.gov/education/resource-collections/freshwater/water-cycle

2 https://www.pbs.org/newshour/science/scientists-confirm-global-floods-and-droughts-worsened-by-climate-change

4 https://www.australianenvironmentaleducation.com.au/education-resources/the-natural-water-cycle/

7 https://www.nasa.gov/earth/nasa-scientists-find-new-human-caused-shifts-in-global-water-cycle/

Why Does Hydration Matter?

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Staying hydrated isn’t just about avoiding thirst or dry mouth. Hydration supports the body’s major systems. In fact, 60 percent of the human body is composed of water. Different parts of the body, such as the brain, lungs, kidneys, heart, liver and so on, hold varying amounts of water.

Water also plays an important part in aging. For instance, how much water the human body holds decreases with age—babies are born with 75 percent of their bodies composed of water.1 The decrease in water composition over the years means older people need to drink water or other fluids consistently throughout the day to help maintain normal hydration and support overall body function.

In fact, water is the foundation of cellular function. It helps to regulate body temperatures, support normal energy metabolism and transport nutrients and oxygen throughout the body. Hydration also supports normal cognitive function, including focus, concentration, and memory. Even mild dehydration may contribute to headaches, dizziness or difficulty concentrating. Since cartilage is composed of about 80 percent water, joints and muscles also rely on hydration to function well. Cartilage acts as a buffer for the spine and the joints, and water helps keep tissues hydrated. Water acts like oil does on squeaky hinges—it helps lubricate joints, while acting as a cushion for muscles and other sensitive tissues.

When the body maintains proper fluid levels, it efficiently transports essential electrolytes, such as sodium and potassium, through the bloodstream to support normal muscle function and hydration. Electrolytes and water also need to be replenished to help the body regulate temperature. Since perspiration serves as the body’s natural cooling system, this loss of fluid needs to be replaced during and after physical activities.

Skin is the body’s largest organ and is composed of 30 percent water, which contributes to plumpness, elasticity and resiliency.2 Dry skin generally results from exposure to the elements, contact with hot water and scrubbing with soap. Sufficient water intake helps support overall hydration which is one of the many factors that contributes to healthy-looking skin. No matter the type of skin care regimen, staying well hydrated is an important part of basic skin health.

On average, healthy men require about 15.5 cups of total water daily, while women need around 11.5 cups, according to the National Academies of Sciences, Engineering and Medicine. This includes water from all sources such as beverages and water-rich foods like fruits and vegetables. However, water needs vary depending on factors such as physical activity, climate, health conditions and age.3 Simply put, the more you exercise and the hotter the climate you live in, the more water you may need.

Get to know your body and pay attention to hydration. You may notice an empowering difference!

1 https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water

2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

When Do You Feel the Most Energetic?

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Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Activities and interactions withdraw energy from or deposit energy into your account.

While you may not always have control over activities that deplete your energy, you can take steps that may help deposit more energy into your account.1 Here are a few simple activities that will help you become more mindful of your daily energy output:

  • Monitor your energy throughout the day. Use a simple 1-10 gauge with 10 being the highest level. As you go through the day, try to see who or what energizes or saps you of your energy levels.
  • Make small changes that capitalize on what energizes you. Choose what is most important to you, make a small change in that area and go from there. For example, if you are overwhelmed with calls or text messages that distract from work, consider silencing your phone for specific times during the day. Make another small change when you are ready—such as ensuring that you take snack/lunch breaks and also, deep breathing/stretching breaks.
  • Know your body and be in tune with your mental state. Once you have determined when your energy levels are highest, plan a way to use that time to do the most important tasks of the day. When your energy levels are lower and therefore you are less productive, you can do less important tasks.

Researchers at the Mayo Clinic have found that most people experience their natural peak energy in the late morning (around 9:30 AM to 11:30 AM) after cortisol levels and body temperatures begin to rise. This is often the peak for analytical thinking and problem-solving. Your brain is fully awake and ready for deep work.2

There are also people who peak in the evening.  This type of person experiences energy peaks with high body temperatures between 4:00 PM and 6:00 PM. This may be a good time for exercise as well as tasks that require strength and endurance. Creative thinking may also benefit from a “second wind” during these evening hours.

For many, energy levels are known to dip after lunch; perhaps this accounts for the “siesta” habit in some cultures. Early afternoon hours between 1:00 PM and 3:00 PM are when energy and alertness are known to drop. If you experience this time of energy dip, consider assigning yourself work that does not require creative thinking or physical strength during those hours.

Some research suggests that around 20% of the population feel at their best in the morning, while about 20% feel better later in the day, and 60% fall somewhere in the middle.3 Some researchers describe this variation in three phases:1. Peak (best time for focus and productivity) 2. Valley (best time for rest) 3. Rebound (best time for menial or mindless tasks). The order of these phases is influenced by your personal rhythm. For example, early birds are likely to experience the day as a Peak, Valley, Rebound. Night owls often experience this variation in reverse, starting the day with a Rebound, a Valley in the middle, and their Peak later into the day and into the evening.4

Habits that support high energy levels are often simple but can be challenging to maintain in hectic lifestyles. They include consistent hydration throughout the day, whole food nutrition, regular exercise, and getting enough restful sleep to suit your personal needs.

1, 2 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-to-live-a-happier-life

3, 4 https://drjameshewitt.com/the-energy-scale-when-are-you-at-your-best/

Are Your Energy Levels Drained or Replenished Throughout the Day?

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Energy is one of your most valuable resources. You can have goals, strategies, and discipline, but without energy, it can be difficult to achieve them. You need to replenish your energy throughout the day and to do so, you will have to identify what drains your energy and what restores it. When energy is managed effectively, you may notice improved focus, clearer decision-making and greater productivity throughout the day.

There are four main types of energy that can be either draining or energizing:

•          Emotional energy helps support motivation and a positive outlook, especially when gloomy thoughts and feelings begin to drain your energy. A simple way to replenish emotional energy is to identify three things that you are grateful for or bring you joy. Just thinking about these things can give you an emotional lift.

•          Physical energy is what the majority of people are most familiar with when thinking about energy. It applies to using your body to accomplish activities such carrying things, working late, staying alert for long periods of time, exercising or competing in a sport. To help replenish physical energy, you can practice breathing deeply and slowly, in intervals or until it becomes habitual and second nature. Drink plenty of PiMag® water in order to help stay hydrated, and if your job involves a lot of seated time, make sure to get up and stretch or walk around frequently. You can use the Kenko MagDuo® as a mini on-the-go self-massager. Getting restful sleep really matters, so stick to a consistent sleep schedule and create a comfortable sleep environment with your Kenko Sleep Sanctuary to support quality rest.

•          Mental energy is required to learn new things, problem-solve, analyze, calculate and to create any form of art, music or writing. To support mental energy, try to focus on one task at a time instead of doing too many things at once. This helps minimize distractions and allows you to complete each task more efficiently. Giving yourself short mental breaks throughout the day may also help refresh your mental energy. Take a few minutes to relax and daydream; even five minutes every hour or two can help provide a mental lift.

 •         Spiritual energy is the type of energy most people are least likely to think about when feeling drained. In fact, it can feel especially draining, because spiritual energy provides you with your sense of purpose, your personal outlook towards life and your passion or calling. Spiritual energy comes into play when you need to take a stance on something challenging or uncomfortable, or when you have to do the right thing even though it may not be popular. When you help your community, you are using spiritual energy. To replenish spiritual energy, maintain clarity on your values, so you can make decisions with confidence. Be sure to take time to care for yourself, as you cannot help anyone else unless you have enough energy!

When energy levels are depleted, some people may experience “burnout.” Common signs of burnout can include ongoing fatigue, reduced productivity at work or school, a general lack of motivation, irritability and procrastination. Sometimes people may feel drained because their daily actions are not aligned with what truly matters to them. They are busy, but not fulfilled. They are productive, but not progressing in a meaningful direction. Assessing your actions against your values and goals on a regular basis may help you stay aligned with what matters most. Where there is alignment, there often is greater clarity and a renewed sense of energy.

To keep energy levels replenished instead of draining them, practice mindfulness instead of operating on autopilot. In other words, spend days doing what needs to be done but with intention and awareness, not just from habit or by reacting. Actively choose how to spend time, where to focus, and what truly deserves your energy. Shifting from random motion to intentional action can help support all four types of energy—they’re the batteries that propel your empowered living lifestyle!

Sources:

https://jcmacademy.com/page/drained-to-driven

https://www.agencytochange.com/feeling-drained-here-are-4-ways-to-build-your-resiliency-and-replenish-your-energy/ https://www.ucdenver.edu/student/stories/library/healthy-happy-life/burnout-to-breakthrough-how-to-recharge-and-reignite-your-drive

Tackling Stress and Tension with Self-Care

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Stress is your brain and body’s physical and psychological response to external demands or pressures, while tension is the accumulated physical or mental tightness and strain that results from that stress. Simply put, stress is the pressure you experience, and tension is how your body holds onto it.1

While stress is a reaction to a current external demand and anxiety is often characterized by worry about future threats, tension is best understood as the “accumulated residue” of ongoing stress and anxiety. It is a state of sustained mental and physical strain that builds up over time – often so gradually that a person may not notice it until it’s a daily discomfort or focus.2

Mental tension is defined as an intense state of strain resulting from a perceived inability to cope with demands – one that may activate and sustains the body’s stress response systems over time. Physically, it manifests as chronic muscle tightness (particularly in the shoulders, neck, and jaw), headaches, difficulty relaxing, and mental fatigue that may persist despite routine rest.3

Tension can result from the accumulated strain from months of demanding work – showing up as tight shoulders that cannot seem to loosen, mental exhaustion that sleep does not resolve, and difficulty switching off when not working. Managing tension often requires both physical and psychological release. 

Mentally, managing tension involves setting clear work-life boundaries, ensuring genuine recovery periods, and reducing the chronic load of demands from both daily living and constantly working. There are simple ways to help counter the instinctive fight-or-flight state that accompanies stress, anxiety and tension.

You can help ease tension with self-awareness and develop some easy daily habits:

• Progressive muscle relaxation is done by squeezing and releasing muscle groups.

• Mindful breathing involves inhaling deeply for four seconds and exhaling for six.

• Gentle stretching can help ease often-tight areas. Be mindful of how your body feels as you stretch. Try to do 10 minutes of stretching at a time and create a rhythmic energy flow.

• Practice self-massage, especially the base of the skull and neck where tension can build from how you sit and stand.4 Try the Kenko MagDuo® to “roll your way to relaxation.” It’s portable, so you can take it anywhere and use it on any part of the body you choose.

• Warm baths can help you unwind and relax the entire body.

• A splash of cold water on the face during work breaks can help you feel refreshed.

• Unplug from screens. Take dedicated breaks from news and social media to avoid constant stressors and information overload.5

• Create a sleep schedule and stick to it. Sleep and rise at the same times—your circadian rhythm plays an important role in your daily routine. Restful sleep at night helps create productive days.

• Spend time in nature. Even a brief walk can help clear your mind.

• Consciously set limits for yourself. In other words, give yourself space and permission to relax and replenish. Sometimes doing less is more beneficial than doing more.6

• Refuel before you feel very thirsty or hungry. Thirst and hunger can add to tension, stress and anxiety. Eating and drinking healthy foods and pure water can help you maintain your energy and overall sense of well-being.

Self-care isn’t selfish. It’s necessary. You can only help take care of others when you are in good shape yourself! It’s a critical part of empowered living.

1,2,3 https://psychology.town/industrial-organisational/stress-anxiety-tension-differences-workplace/

4,5 https://www.cdc.gov/mental-health/living-with/index.html

6 https://www.amherst.edu/campuslife/health-safety-wellness/counseling/wellness/self-care-and-stress-reduction/de-stress

The Master Reset: Support Your Body’s Natural Ability to Heal

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Your body naturally maintains and repairs itself through normal biological processes like cellular renewal, inflammation responses, and immune function. You can support these natural processes by prioritizing quality sleep, proper hydration, nutrient-dense foods, and regular movement, while limiting habits such as smoking and excessive alcohol consumption. 

Resetting and restoring your sense of balance and well-being may involve shifting your nervous system into a state that supports rest, digestion, and recovery. Many people use grounding practices, bioenergy-based practices, and whole-body somatic resets as part of their overall wellness routine. A somatic reset is a body-based practice intended to help regulate the nervous system, release chronic physical tension, and encourage the body to shift out of a heightened stress response. Somatic practices focus on the autonomic nervous system and may help address physical, mental, and emotional strain through specific techniques.1

One technique is through controlled breathing, where you inhale and exhale slowly. Slow, extended breaths can naturally slow the heart rate and helps the body feel calmer. Moving with purpose is another way to reset and recharge. This is called intentional movement, and may include gentle rocking, slow stretching and other movements that help you release tension and reconnect with your body. Self-massage can work well with intentional movement by helping to ease muscle tension and promote relaxation.

Grounding is another simple practice that many people find calming and restorative. According to practitioners of reflexology, different parts of the feet correspond to different parts of the body, so walking barefoot on natural surfaces such as sand, grass, or dirt may promote a greater sense of connection and relaxation. Even if you aren’t going barefoot, spending time in nature may help support relaxation and a sense of well-being by encouraging the body to shift from a stressed state to a calmer one.2 Some people also find that grounding practices help them become more aware of physical tension, so they feel more connected to their bodies..3

“Bio-Energetic Adjustments” refer to holistic wellness practices that are intended to promote balance and relaxation. These practices often draw on concepts of the body’s natural flow, similar to those referenced in reflexology. Bio-energetic modalities include Reiki, Emotional Freedom Technique (EFT) and sound immersion work, which many people use as part of their wellness routines.4 Acupuncture and far-infrared therapy are other approaches that some individuals incorporate into their overall self-care practices.

To support overall wellness, healthy immune function, and your body’s natural recovery process, focus on consistent, long-term, lifestyle habits.5 It doesn’t have to be complicated. In a nutshell:

• Aim for restful sleep, because sleep is an important time for the body’s natural restoration and recovery processes.

• Drink plenty of water, because staying hydrated helps transport nutrients throughout the body and supports normal bodily functions.

• Eat nutrient-dense foods like leafy greens, berries, nuts and salmon, because they provide vitamins, minerals and antioxidants as part of a balanced diet.

• Keep moving, because low-impact activities such as walking, yoga or swimming support overall fitness, healthy circulation and general well-being.

• Manage stress levels with mindfulness, meditation, deep breathing and taking regular breaks throughout the day, because chronic stress can affect overall health and well-being.

By supporting your body’s natural processes through healthy daily habits, you can help promote resilience, balance and overall well-being. 

1 https://www.healthline.com/health/mental-health/burnout-recovery#priorities

2, 3, 4 https://wellcomeomcenter.com/the-energy-field-understanding-the-mind-body-spirit-connection-for-healing-and-wellness/

5 https://www.bannerhealth.com/healthcareblog/better-me/how-to-reduce-inflammation-and-boost-immunity

Stop Waking Up Tired: Close the Recovery Gap!

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Every creature requires sleep. From mammals to insects, not a single living creature can survive without sufficient sleep. Animals can sleep up to 22 hours to as little as 30 minutes a day! This drastic difference depends on many factors, including species-specific diets, sizes, hunter or prey status. Carnivorous hunters sleep longer due to higher calorie diets, while herbivores and prey animals sleep less as they need to be vigilant to avoid being attacked.1

Scientists note that most animals need at least some rest during either night or day, and sleep is crucial for humans. While it’s generally healthy for people to aim for 7-8 hours of sleep nightly, the key is to actually experience restfulness during those hours. Too often, people wake up feeling tired or experience a mid-afternoon slump. So, what’s a body to do?

Here are a few tips to help you create a more restful sleep routine so you wake up ready to take on the day:

•          Drink a glass of water first thing in the morning.2 Water can help your body get ready to start the day. After all, during the day, you hydrate periodically, whereas during sleep, you may be losing moisture through perspiration without replenishing. Staying hydrated can help support overall well-being and alertness.

•          Stretch your body upon waking. Overnight, during REM sleep, your muscles are literally paralyzed. This is known as atonia.3 Stretching first thing in the morning can help stimulate circulation throughout your body to help you transition from sleep to wakefulness, making you feel more alert. If you like yoga, morning may be the best time to do it, as it can help trigger the release of endorphins that provide increased energy and even help improve brain function.4

•          Eat breakfast. In a cross-sectional study conducted with 323 undergraduate health professional students, breakfast skippers exhibited poorer attention, while students consuming a nutritious breakfast demonstrated improved attention.5 What you eat for breakfast can make a difference in energy levels, so choose a combination of lean proteins, whole grains, nuts, and fruit with low sugar content—these types of food may help support steady energy throughout the day. Avoid sugary foods as they can spike-and-crash energy levels.

•          Drink less coffee. This does not mean to abstain, but to drink in moderation. Coffee has been found to many health benefits; however, drinking a large amount first thing in the morning has been found to possibly contribute to fatigue later in the day.6 The caffeine gives you a temporary lift, and can also cause dehydration and fluctuations in blood sugar levels.

•          Go outside for a few minutes. Sunlight triggers serotonin, which can elevate your mood and help you feel more energized. If you can’t go outside, open the curtains so you’re exposed to light the minute you wake up. This can help you quickly wake up and get rid of any sleepiness. If you can carve out some time to go for a walk, jog or run before tackling the rest of the day, even better!

•          Watch what you eat and drink in the evening, because it well may impact your next morning. Finish large meals 2-3 hours before your bedtime, and eliminate caffeine in the late afternoons. If having alcoholic beverages, drink sparingly in the evening hours, as it can disrupt deep sleep cycles.

•          Develop a comfortable rest-to-rise routine and stick to it. Go to bed and wake up at the same time daily, even on weekends. A consistent schedule helps maintain your circadian rhythm, which is linked to your internal biological clock that’s responsible for feelings of sleepiness.

Be sure to check out our July 2026 rest-and-rise specials on nikken.com!

1 https://naplab.com/guides/sleeping-habits-of-different-animal-species/

2, 3, 4, 6 https://www.healthline.com/health/morning-fatigue-remedies

5 https://pmc.ncbi.nlm.nih.gov/articles/PMC11484532/

Empower Your Body Every Day

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Compare a well-tuned auto to one that is parked and never driven. Even if the parked car is under a weather-proof cover, left long enough, it won’t start. The same holds true for the human body. A well-cared-for body is agile, resilient and responsive. The body that isn’t properly cared for may eventually become immobile.

Empowering your body daily involves a balanced mix of purposeful movement, whole-food nutrition and conscious stress management—all of which encompass consistent self-care. It involves consistently making choices that support your physical and mental well-being. This approach to empowered living requires discipline, but you may be surprised how natural it feels to develop a solid daily regimen that helps empower your body every day.

Here are some simple ways to build daily habits that help strengthen your body:

•          Commit to movement. Choose an activity that is enjoyable for you. Walking outdoors, even on city streets, can be invigorating. If you can walk through a park or anywhere there is a green space, that’s even better. If you drive somewhere daily, park your car a little farther from the destination and get in some steps. Are you in a residence or an office building with stairs? Use them instead of the elevator. The key is to move your body every day

•          Stretch your body. Cardiovascular exercise gets your heart pumping, but stretching works different muscles, tendons and joints to help keep you limber. Twist, bend, reach—once you start, you will notice greater flexibility over time and probably feel more comfortable throughout your day.

•          Nourish your body. What you eat can affect your body’s physical capacity, energy levels and even clarity of mind. Be sure to incorporate nutrient-rich whole foods such as fresh fruits and vegetables, lean proteins, fibrous grain and healthy fats.

•          Hydrate, hydrate, hydrate. Begin first thing in the morning with PiMag® water and drink throughout the day. Remember that by the time you actually feel thirsty, your body is already dehydrated. Get ahead of thirst.

•          Consciously breathe in and out. Not every breath you take can be a full inhale; however, you can commit to a few minutes daily when you breathe in deeply and exhale fully. Doing this outdoors is even better. Deep breathing not only helps oxygenates your blood cells, but can be a calming practice that helps you slow down, relax and reconnect with yourself.

•          Talk to yourself. You don’t have to look in the mirror, but you can if you choose to! Positivism starts with you to you. Tell yourself how capable, strong, determined and resourceful you are. Empowering your body would not be complete without nurturing a positive mindset.

•          Rest and recover. Sleep and shine. Taking breaks throughout the day allows you to pause and reset. Rest is essential, not a luxury. Quality sleep can help you wake up feeling refreshed and ready for the day ahead.

Empowering your body daily involves intentional, small habits that build physical strength, mental resilience, and trust in yourself. By pairing daily mindful movement with restorative practices and nutrient-rich fuel, you transform caring for your physical form into an act of continuous self-appreciation.1

1 https://www.youtube.com/watch?v=sW6Pgtn9Yqc