Preventing a Heart Attack:
You are more likely to have a heart attack on Monday morning than at any other day or time of the week. Doctors have long acknowledged that about 9am Monday morning is known as the witching hour because levels of cortisol – the stress hormone -peak early in the day (where they’re already naturally higher). When this happens, cholesterol plaque that has built up in the arteries can rupture and block the flow of blood to the heart. Add in the rise in blood pressure and increased heart rate from the stress of returning to work after the weekend, and you have the perfect recipe for a Monday morning heart attack. That’s why it’s important to reduce your stress levels as much as you can. Solutions include deep breathing, reading jokes in order to induce laughter, consider CoQ10.
Sunday Evening - 6pm
Family dinner where you map out the week ahead, discuss variables and possible curve balls, work out schedules and glitches, decide on Monday morning breakfast
Sunday - 7:30pm
Set your alarm for the time you should go to bed (i.e. 10pm if waking about 6am). If appropriate, plan for Sunday night sex – it ‘celebrates’ the weekend, gives you something to look forward to, and relaxes you into an earlier sleep.
Sunday - 10pm
Go to bed (or whatever time it would be to achieve your 8 hours sleep)
Editing Monday Expectations (“Fail to plan and plan to fail”). This is where you practice projection analysis – acknowledging those stressors that you preconceive and attempt to work them through beforehand. Know that your psychology becomes your biology, and your biology becomes your psychology. Plan to look forward to something on Monday night – a reward for a hard day’s work (could be your favourite tv show, book, dinner out with spouse, call a friend, etc).
Monday - 6am
Start your day with lots of light! Intense light all around you – especially on overcast and dark winter mornings – as it increases serotonin release and shuts off melatonin (the sleep hormone). I like the bright light bulb ionizers.
Monday - 6:15am
Have a Monday morning ‘contrast shower’ which is hydrotherapy that enhances mood and blood/brain flow. 1 min hot, 30 sec cold as you can handle for 5 mins. Yell out loud and self massage/tap/slap your arms, chest, and legs.
Monday - 6:30am
If time or commuting on bus/train do a cross word puzzle or learn 3 words of a new language with a coffee. This gets the juices flowing.
Monday - 6:45am
While you’re dressing in your favourite pre-organized outfit, have your favourite song ready to play; this releases dopamine
Monday - 7am
Breakfast and Supplementation. Have your favourite healthy meal ready to go. Everyone should take a multi, fish oil, extra vitamin D. Have them laid out and organized for the week.
Monday - 7:30am
Start the week off right with exercise first thing Monday morning. It raises the amount of the brain chemical dopamine. Increased dopamine can help improve your mood. Even going for a short brisk walk, counts as exercise.
1 Cup Yogurt
1 Tbsp Chia
1 Scoop Protein Powder
1 Scoop Greens+
1 Container Bio-k Probiotics
1/2 Cup Fresh/frozen Mixed Berries
1 Tsp Manuka Honey
1 Tbsp Ground Flax
Alternative health expert, Bryce Wylde, explains how he prepares for Mondays.
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