by admin | Jun 17, 2025 | health |
Climate change is causing global warming, and we are at risk for its effects on our health. We must be prepared when we are outside to prevent heat related illness. Heat exposure can also affect the immune system, the cardiovascular system, and cause inflammation and gastrointestinal symptoms (1). Please refer to my earlier Newsletter for important tips to prevent Heat Related Illness: Dr. Baron’s Tips to Prevent Heat Related Illness. Here are 5 More Strategies to Beat the Heat: 💧Hydration: Add a pinch of sea salt and a splash of lemon or coconut water to boost electrolytes naturally—especially if you’re sweating more than usual (2). 🥗 Eat Cooling Foods: Cucumber, watermelon, mint, and leafy greens help cool the body and support detox pathways. (3) 🌞 Protect Your Cells from Oxidative Stress with antioxidant foods such as with organic berries and watermelon, and Sockeye salmon, which is rich in astaxanthin, which supports mitochondrial function (3, 4, 5, 6, 7). 🌬️ Time Your Physical Activity: Exercise early or late in the day when it’s cooler. 🧠 Calm your nervous system with breathwork, hydration, and being in a cool comfortable environment after exposure. Stay well and stay cool, Dr. Jill Please Note: 🌿10% off supplements through my online store: 👉 Dr. Baron’s Online Store *Remember to always discuss supplementation with your healthcare provider before starting them. 📚 References 1. https://newsroom.heart.org/news/heat-exposure-may-increase-inflammation-and-impair-the-immune-system 2. Kuberski T, Roberts A, Linehan B, Bryden RN, Teburae M. Coconut water as a rehydration fluid. N Z Med J. 1979 Aug 8;90(641):98-100. PMID:290921. 3. Manivannan A, Lee ES, Han K, Lee HE, Kim DS. Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals. Molecules. 2020 Nov 11;25(22):5258. 4. Blueberries in focus: Exploring the phytochemical potentials and therapeutic applications. Journal of Agriculture and...
by admin | Jun 6, 2025 | health |
I recently returned from my college reunion. Overall, it was a wonderful experience–filled with nourishing connections, interesting lectures, a talent show, and a moving memorial service for classmates who have died. My usual routine of daily meditation, a reasonable bedtime, and getting to the gym was disrupted by late nights, multiple interpersonal conversations, and as well as some self-comparison to others’ lives and fortunes. I did garner a lot of steps from walking around the campus and moving on the dance floor. I arrived home feeling both exhilarated as well as contemplative about my life, and the lives of my classmates. It was an emotionally and physically intense experience. A few days later, I came down with a cold. This Newsletter is about what we can do before, during, and after our next Reunion to have a smoother and healthier recovery. 🌀 Preparing for & Recovering from a High School or College Reunion Reflect • Reconnect • Renew Whether it’s been 10, 20, or 40 years or more, Reunions can stir up a swirl of emotions—from joy and nostalgia to comparison and self-doubt. Here’s how to prepare for and recover from your Reunion with clarity, compassion, confidence, and good health. 🌱 Before & During the Reunion: ✔ Go with an Open Mind: Be curious—not competitive. We’re not there to impress, but to reconnect and reflect. ✔ Manage Expectations: Reunions can be awkward, heartwarming, or beautiful—sometimes all at once. ✔ Don’t “Fake It”: Trying to prove yourself can heighten anxiety. Just be you—your growth speaks volumes. 🧠 After the Reunion: Process & Heal 1. Reflect & Release Old Narratives Ask yourself: What did I learn? What felt true? What...
by admin | Apr 3, 2025 | health |
Today is National Walking Day! It is the first Wednesday in April every year. Walking is considered “a powerful anti-aging intervention.” (1) It has been shown to increase stress resilience and DNA repair as well as decrease oxidative stress and inflammation and cause mitochondrial rejuvenation. (1) These mechanisms help us age vitally and help to increase our healthspan. (2) What are the Benefits of Walking? (1) 1. Reduces Heart Disease Risk 2. Reduces Hypertension Risk 3. Reduces Type 2 Diabetes Risk 4. Reduces Risk of Cancer 5. Improves Sleep 6. Reduces pain and improves function in muscles, bones, and joints 7. Improves mental health 8. Improves Resilience How to Get Started Walking: 1. Start slow if you have been sedentary. It is always recommended to consult your health provider before starting an exercise program. 3. Check out these Mayo Clinic Guidelines about Walking.(4) 4. You can meet the American Heart Association Guidelines for aerobic activity by doing brisk walking for at least 30 minutes, 5 times per week.(5) 5. Aim for 8,000 to 10,000 steps per day (1), although Dr. Lee of Harvard (3), says at least 7000 to 8000 steps is enough. Remember that all steps count, including doing housework and daily activities. For a complete exercise program it is helpful to add strength and resistance training and flexibility exercises. Why not use today, National Walking Day, to take steps to get more active. To Your Health, Dr. Jill References: 1. Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-3239. 2. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-lifespan-vs-healthspan/...
by admin | Mar 24, 2025 | health |
Welcome to Spring! This issue of the Newsletter is about one simple action you can take to potentially decrease your risk of dementia. There are several beneficial measures we can take to improve our memory–including my “Don’t Mess with Stress™” protocol of anti-inflammatory Diet, Stress Management including meditation and yoga, Exercise, and quality Sleep; as well as optimal blood pressure, lipids, and blood sugar, good hearing, and social connection, to name a few. In addition, there are several supplements one can take to enhance brain function. One supplement was recently shown in three studies from the COSMOS (COcoa Supplement and Multivitamin Outcomes Study) trials, to slow cognitive aging and improve memory.(1,2) That supplement is a Multivitamin. The multivitamin used in the trials was Centrum Silver with lutein and lycopene. What This Means For Us: ✓ A daily multivitamin might help keep our memory sharp. ✓ Works for older adults: Benefits were seen in people who started in their 60s and 70s. ✓ Look for specific nutrients: The multivitamin used in the studies contained lutein and lycopene, which may have contributed to the benefits. ✓ Specific memory help: Improves “episodic memory” – remembering personal experiences and events – which often declines first with age. ✓ Part of your health plan: Best when combined with healthy diet, exercise, social activities, and mental stimulation. I often recommend Pure Encapsulations brand, O.N.E. Multivitamin, which has Lutein and Lycopene, and also higher amounts of certain vitamins such as B12 and Folate, than the vitamin used in the studies. I offer discounts on the Pure Encapsulations O.N.E. Multivitamin and other Supplements through my Online Store: https://us.fullscript.com/welcome/drjillbaron. Please Note: Before starting any new supplement, please speak with your healthcare provider, especially if you take medications or have health conditions. I hope this issue of the Newsletter is helpful...
by admin | Jan 10, 2025 | health |
I am writing to wish you an amazing 2025! This issue of the Newsletter is about the scientific basis for improving health by helping others. One of the things that makes me feel good is to do something nice for someone, especially when they are not expecting it. Just telling someone that you like their outfit, or that you are proud of them, or holding the door for someone, or helping someone across the street creates positive feelings in the helper or giver. There is much research demonstrating the benefits of helping and giving: Volunteering has been shown to improve health and well-being in older adult volunteers! (1, 2, 4) Helping others reduces stress and mortality. (1) Functional Brain MRIs have shown changes in the brain linking generosity and happiness. (5) Last weekend, I was with my beloved Mother, who will be 98 in a few days. She was talking about how making someone happy makes her heart feel better. Please watch this brief video (seconds) with my Mother. You will have to turn up the volume to hear her. Your browser does not support the video tag. How about joining me in making a New Year’s commitment to do something nice for someone once per week? Notice how generosity makes you feel in your mind and body. Remember—helping others is good medicine for the soul and our health. It may even save our lives! To Your Health, Dr. Jill References: Poulin MJ, Brown SL, Dillard AJ, Smith DM. Giving to others and the association between stress and mortality. Morrow-Howell N, Hinterlong J, Rozario PA, Tang F. Effects of...
by admin | Dec 23, 2024 | health |
I hope you are well. Today is World Meditation Day(1) as designated by the United Nations. I would like to share it with you by guiding you through a 5 minute meditation. The benefits of meditation are legion and many have been confirmed by academic research, including: 1. Improves immune function(2) 2. Lowers blood pressure(2) 3. Improves Mood (2) 4. Decreases anxiety(2) Meditation’s purpose is to make us more ‘sane and sensitive,’ as Sri Sri Ravi Shankar, the founder of the Art of Living program said this morning. It is also to help us become more aware, more mindful, and less reactive. Join me right now in taking a pause in your day to meditate with me. Give yourself this gift. Notice how you feel afterwards. And you can use this technique anytime. Dr. Jill Baron Brief Meditation As many of you know from my book, Don’t Mess with Stress™, I have been a long time meditator and practitioner of Transcendental Meditation, and I have also learned the Art of Living breathing technique, and Mindfulness Meditation. Meditating twice daily most days is an important part of my health regimen. Please note, there is not one way or technique to meditate. To learn more about meditation, please see my book, Don’t Mess with Stress™, and also visit these websites, www.tm.org, www.artofliving.org, https://mbsrtraining.com. I hope that as the holidays are upon us, we can take time for ourselves to pause and meditate. May the benefits we get empower us to be kinder and gentler with ourselves and others. With warm regards, Dr. Jill References: 1. https://www.un.org/en/observances/meditation-day 2. Jamil A, Gutlapalli SD,...
