6 Key Strategies to Unlock Your Fitness Goals

Most of us want to look and feel good when we wake up in the morning.  We want to age gracefully, and we don't want to stop doing the physical activities that we love because of pain or limitations in our mobility.  We know that in order for this to happen we need to move our bodies, but we also know that as we age we must exercise in an intelligent way.  This helps reduce the chance of injury and maximize the health benefits of fitness.  So how do we go about getting on an exercise routine/program that is not only beneficial for building muscle and cardiovascular fitness but also helps to prevent injuries?

The answer to this question can become extremely complex.  If you prefer to spend your time/energy elsewhere you can hire a knowledgeable personal trainer who can design a program for you.  Or, you can join a CrossFit type of gym with knowledgeable trainers who do the programming for you and can help you achieve your fitness goals.  However, for those of you who want to go about this on your own, here are 6 tips that can make this process a little easier and get you going in the right direction. 

1.    Get to know your body.  What is your body type? Are you tall and skinny and have a hard time building muscle (ectomorph)?  Are you athletically built and gain muscle quickly (mesomorph); or are you generally soft and round and gain weight easily (endomorph)? 

2.    Train for the body type that you want.  It’s important to have a vision of what you want your body to took like and match your training program to build that body from the ground up.  For example, if you are an endomorph and want to look more like a mesomorph then you have to spend more time doing high intensity exercises and interval cardio training to cut the calories and then build the muscle.

3.    Determine your fitness goals.  Are you trying to gain muscle and/or lose weight? Are you training for a marathon or triathlon?  Are you working out to be able to minimize injuries during your weekly game of basketball or softball?  Or are you just trying to maintain your general fitness level and muscle composition?  Make sure that you keep the answers to these questions in mind when designing your exercise routine. 

4.    Determine your weak points or prior injuries.  Depending on the amount and/or types of injuries you’ve had, this may determine how much you can push yourself in a given exercise, the modifications you might want to take, or if you may want to begin or end some of your routines with some specific rehabilitation exercises.  For example, if you have a history of knee issues (such as a torn meniscus) you may want to avoid certain exercises like deep squatting (instead just go to 90 degrees), long runs on concrete, or “pigeon pose” during yoga.  Another potential factor to consider is what you do for a living.  For example, if you’re a drummer and spend many hours sitting, you’re most likely going to have very tight gluteus and back muscles, chronically shortened hip flexors and overly tight pectoral muscles.   Therefore, it would not make biomechanical sense to make your primary exercise a seated exercise like cycling.  Also, due to the over use of the pectorals, make sure you do exercises that strengthen the postural muscles (i.e. Rhomboids, middle and lower traps) with an exercise like the standing row with bands.

5.    Use a variety of exercises when making your fitness plan.  Just like you should include a diet with a wide variety of nutrients, having variety when it comes to your training is also beneficial.  Not only will this be better for your body but it will also make it so you don't get bored, burn out, or overdevelop certain muscle groups.  An issue I see sometimes is certain people become obsessed with one type of exercise like cycling and they only do that 6 to 7 days per week.  Unfortunately, sometimes this can lead to one muscle group being over dominant over another, which can then compromise or destabilize your joints.  In this case, the quads often become over dominant compared to the hamstrings leading to knee instability and a higher chance of potentially tearing cartilage or a ligament i.e. your ACL. [1][2]

6.     Write out your fitness plan week by week and stick to it.  Write down the specific workouts on your schedule and commit to them.  For example, if your goal is to workout 4 days per week for general fitness and you have a history of ankle injuries, your plan can look something like the following: Sunday- high intensity weight training with core strengthening for 1 hour, Monday- day off, Tuesday- 1 hour Spin class, Wednesday 3-4 mile hike with 10 minutes of ankle strengthening using resistance bands, Thursday- day off, Friday-1 hour yoga class with an extra focus on one-legged balancing poses to strengthen feet and ankles, and Saturday- day off.  Unfortunately, many people don't prioritize their workouts and then end up canceling last minute because something “more important” comes up. 

On a final note, everyone is born with his or her own unique genetic makeup and body type.  If you were born with an endomorphic body type and want to have a lean muscular body then you may have to work twice or three times as hard as someone with a mesomorphic frame.  However, if you carefully construct your exercise plan with the aforementioned information in mind and maintain an appropriate dietary plan, it may be possible to achieve your fitness goals. 

Resources:

[1] Gelula, Melisse. “Does Spinning Lead to Bulky Quads?” Well+Good, 12 July 2012, www.wellandgood.com/good-advice/does-spinning-lead-to-bulky-quads/slide/3/.

 [2]www.myontec.com/monitorin-uadriceps-vs-hamstrins-ratio-and-muscle-relaation-level-with-mbody/.

The Importance Of Musculoskeletal Maintenance Care

In today’s Western society, we cannot function without the use of our machines i.e. cell phones, computers and personal cars. Thus, we spend tons of time and money maintaining and repairing these vital gadgets in order to function and thrive in the world.  Some say the body is like a complicated machine.  But we don't do as good of a job in remembering to maintain our own health and wellbeing as we do with our belongings.  We all want to feel good in our bodies but most people do not take the necessary steps to make this possible.  The common thinking to living a well-balanced lifestyle is exercise and a healthy diet.  While I agree, as these two things are extremely important, we need to also spend some time on musculoskeletal maintenance care.  This provides support and allows for better movement in our bodies while preventing chronic injuries and pain. 

Unfortunately, popping anti-inflammatory and pain pills or using muscle relaxers before or after a workout is not musculoskeletal maintenance care.  These do not address the cause of the problem – they simply reduce the intensity of the pain and act as a Band Aid to the injury.  If the cause of the problem is not addressed, over time it will result in chronic pain or sudden acute failure of a ligament, tendon, or muscle.  This may require a surgical intervention and months of recovery. 

What is musculoskeletal maintenance care?

Musculoskeletal maintenance care consists of two parts: at home recovery and assisted recovery. The amount of time, money, and energy you should be spending on each has to do with any pre-existing conditions and how much you use and abuse your body on a regular basis.  The more injuries you have, the more your body has had to overcompensate.  Scar tissue builds up around the injured sites over time and unless you’ve worked really hard to rehabilitate each site then this scar tissue will make you more susceptible to further injuries and compensation. 

At Home Recovery:

This includes stretching, foam rolling (I recommend the Trigger Point foam roller), mobility work (see below for one of my favorite shoulder mobilizations), as well as ice and heat for increased circulation.  For areas with a lot of scar tissue that are reachable by the patient, I recommend the Fascia Blaster to help break up tight fascial adhesions or areas with scar tissue.  These at home recovery exercises should all be done to tolerance and should never be continued if you experience sharp or shooting pain. 

Assisted Recovery:

The help of a health care practitioner should be utilized based on your individual needs.  Preventative care is key to protect the body from muscle strains, tears and herniations that all could possibly lead to surgeries. Similar to a dentist’s recommendation of routine cleanings every 3-6 months to prevent cavities and root canals, you should also be getting your musculoskeletal system assessed and cared for.  Depending on various factors such as: past history related to injuries and accidents, exercise, diet, type of work and stress this will dictate how often to have assisted recovery care.

In my experience and as a chiropractor, the best practitioners for this type of care include seeing a chiropractor, osteopath, physical therapist, massage therapist, or acupuncturist.  Just as your dentist can evaluate your overall dental health so too should your musculoskeletal practitioner be able to evaluate your musculoskeletal health (i.e. muscles, joints, and bones, etc.).  He or she can guide you through the maintenance and recovery process to effectively treat and prevent injuries.

As a chiropractor, I can speak to some of the therapy treatments that are effective for assisted recovery.

Chiropractic Manipulative Technique (CMT) or commonly known as an adjustment, helps to realign the vertebrae while restoring movement to the joint that had become fixated.

Myofascial Release Techniques (MRT) or massage techniques work on areas that have muscular adhesions or knots due to over use or strain.  This helps create more pliability within the muscles allowing the body to become more balanced.  It can help the muscles recover faster after a lot of activity.

Laser therapy and ultrasound increase blood flow and thus oxygen to the cells accelerating healing while reducing muscle tension.

Kinesiology taping facilitates blood flow and supports optimal muscle movement.  This can be used during hikes or stressful exercise routines to help prevent injuries.  For those who play sports and/or do a lot of walking or standing, I utilize the Normatec recovery system.  The sequential compression that is created from the feet to the thighs helps to pump out lactic acid and inflammation faster, which leads to less muscular soreness and faster post-game and/or workout recovery.

In conclusion, if you want to continue to live a healthy and active lifestyle then it’s important to incorporate at home and assisted musculoskeletal recovery care into your exercise and diet routines.  The more stress placed on your body, the more vital your recovery program becomes to your overall health. If you drive your car more often you’ll need to get an oil change sooner; the more you use your body, the more often you should be going in for musculoskeletal maintenance care.

Exercise: Shoulder Mobilization

I use a folded towel because that's usually what’s most readily accessible.  You can grab the towel with your palms down in its longest distribution and simply move the towel above your head and behind your back trying to not bend your elbows.  The further apart you hold the towel the easier it will be to move the towel above and behind your body.  Then flip the grip and hold the towel palms up and perform the pass through motion using this grip.  Repeat 5 to 10 times with each grip or until the shoulders feel warmed up.  See photo below.

Probiotics: How Gut Health Affects Your Overall Wellbeing

I first was introduced to the idea of probiotics in college after returning from a month long backpacking trip through Europe.  I traveled to more than seven countries soaking up what each culture had to offer. However, this also meant I was less careful with my diet while running on very little sleep.  Although the trip was soul enriching, I arrived home physically and mentally depleted.

One of the main issues I faced after the trip was a weakened digestive system. I developed extreme sensitivities to many foods including anaphylactic-like reactions to some dairy products and alcohol. Due to the stress of traveling, I destroyed many of the ‘good’ gut bacteria (probiotics), which lead to an unhealthy ratio of ‘good’ to ‘bad’ bacteria (fungi, yeast, parasites).

I spent the better part of that year seeking the care of allergists and alternative doctors as well as performing my own research to understand what was happening in my body.

I tried different elimination diets (gluten-free, vegan, dairy-free, and abstained from alcohol) to assess what was triggering the symptoms. I also tried a range of supplements and it was at this time I started taking probiotics. I learned from my reading about the benefits of gut and immune health and immediately, I felt a difference.

The recovery took many months but I was able to finally bounce back and heal my gut with the help of a nutrient dense diet, while getting plenty of sleep, avoiding toxins, and most importantly consuming plenty of probiotics. 

The importance of a healthy gut

It turns out that a major part of our immune system (80%) is located in our digestive system. This means the healthier your gut is the healthier you will be and the more you will be able to fight off diseases.

Interestingly, the digestive system also has a major impact on our neurological system. The healthier your gut is the better your mental health will be. In fact, the digestive system is often referred to as our second brain, which explains why having a “gut feeling” is actually real.

Also, diseases associated with gastrointestinal issues can have a clear connection to increased chances of developing mental issues like depression. Studies show that obesity is associated with a 55% increased risk of depression. [1][2] Studies show that people who are overweight have less gut microbe diversity compared to people of a normal body mass index, who have many different types of “good” bacteria. 

Why probiotics are so good for your gut

The gut is made up of trillions of microbes (or bacteria) some of which support our ability to absorb nutrients and fight off infections. This ‘good’ bacteria, called probiotics helps fight off ‘bad’ bacteria like yeast and fungi while also helping to produce vitamin B12, and healthy skin.

If there’s not a large presence of probiotics in the gut, then it could lead to digestive disorders, skin issues, candida, autoimmune disease, and a suppressed immune system – all leading to an increased susceptibility to colds and flus. [1][2][3]

I like to think of the balance of bacteria in the gut as if it’s a large empty glass. The more we are able to maintain a healthy diet and lifestyle and keep our glass empty, the better our body will be able to handle toxins and stressors. Conversely, as our glass starts to get filled with poor dietary choices, toxins, and stressors, the contents start to overflow and our bodies go in a hypersensitive state, and begin to react negatively to everything.

For example, one can experience bloating and indigestion after eating a slice of pizza or get a headache and/or become tired after drinking a glass of wine. This is the result of the ‘gut glass’ being somewhat full. However, when it’s overflowing the body’s reaction can be more intense such as the onset of allergic reactions, like itchy skin, hives, swelling, and diarrhea to something like a slice of pizza or a glass of wine.

How to get probiotics in your diet

Aside from taking supplements, there are natural ways to include probiotics into your diet. Fermented and/or cultured foods like sauerkraut, kimchi, and kombucha (my favorites brands are GTS organic raw kombucha and Health Aid kombucha) naturally have various strains of probiotics from the fermentation process.

Other sources include: kefir, apple cider vinegar (you can add a tablespoon as part of a dressing or mix it with water), pickles, umeboshi plums, miso, and for the LA folks, fermented sea vegetables from Moon Juice are a very tasty option.

Another popular probiotic source is yogurt. However, I’m not a huge fan because most yogurts on the market come from cows treated with hormones and antibiotics and there can be a lot of added sugar. If your body does well with yogurt, greek yogurt is a better option. Also, making sure your yogurt is live cultured and that it’s coming from organic grass-fed cows, goats, or sheep is important.  [1]

Probiotic supplements

While it’s best to get probiotics through food, there may be times in which you should supplement. If one is undergoing a course of antibiotics to treat an illness (as antibiotics blast all the gut bacteria) or dealing with a lot of stressors and need some extra immune support, supplementing is key. I typically recommend the Probiotic Synergy or Probiotic Supreme from Designs For Health or the Ultimate Flora Extra Care Probiotic.

As a side note, a supplement I recommend for people who experience a lot of bloating and abdominal discomfort after eating, although not a probiotic, is a natural botanical extract supplement called Atrantil.

Another good digestive support supplement is the Lemon Ginger Cayenne Pepper water I discussed in a previous blog post.

In conclusion, gut health is vital for longevity and wellness. Aside from making healthy life choices, it’s critical to keep feeding our digestive systems plenty of probiotics so they can help keep our glass empty and counterbalance the natural and unnatural stresses of life

References

[1]Axe, Dr. Josh. “Probiotics Benefits, Foods and Supplements.” Dr. Axe, 9 Aug. 2017, draxe.com/probiotics-benefits-foods-supplements/.

[2] Brogan, Kelly. A Mind of Your Own The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Harperwave, 2017.

[3] Squatchy, et al. “These Little Bugs Decide If You Get Fat.” The Paleo Diet - Robb Wolf on Paleolithic Nutrition, Intermittent Fasting, and Fitness, 25 Aug. 2015, robbwolf.com/2015/08/26/these-little-bugs-decide-if-you-get-fat/.

Coping With Your Commute

Generally speaking, commuting is probably the most dangerous and stressful thing that we put ourselves through on a daily basis. Adding to this, not sleeping enough hours, distractions due to smart phones, and the stress of being late for work can really make things extra hazardous on our health. The feeling of being stuck in traffic and then rushing to your destination can leave you feeling frustrated, anxious, and even angry. And, if you get cut off or “disrespected” by another driver on the road, then that can really get the “fight or flight” hormones flowing.

Certain situations in traffic may trigger our primal instincts of survival, activate our sympathetic nervous systems and as a result make us act out defensively to protect ourselves against potential danger or threat. In response to this nervous system activation, the neurotransmitters released by your adrenal glands (adrenaline and noradrenaline) increase your heart rate, increase your blood pressure, open up the air passages to facilitate breathing, enlarge your pupils to help with vision, and help to shuttle more blood to your muscles to get them ready for possible engagement. [3] Once this physiological response is activated it is very hard to regain composure. Once we are triggered, we are ready ‘to go to battle’ against the supposed threat, our bodies are primed and ready to sprint, jump, kick, and punch, so sitting in a slowed vehicle in traffic is the worst possible outlet for your brain and body. [1] [2]

Being exposed to these feeling of anger and frustration on a daily basis can have very negative effects on your mental and physical state. Cortisol, a hormone released during periods of stress or the “fight or flight” response, helps to enhance and protect the body against adrenaline and noradrenaline. However, if this hormone and these neurotransmitters are not able to come back down to their normal concentrations, then they can start to create havoc on the body and can lead to all sorts of health issues like anxiety, depression, fatigue, digestive problems, memory and concentration impairment, weight gain, heart disease, headaches, and sleep problems. [4] In 2012, a study by Washington University in St Louis, found that people who had long commutes had associations with higher weight gain, lower fitness levels, and high blood pressure, which increases your overall risk of cardiovascular disease. They also found that these higher levels of chronic stress could make you more vulnerable to disease since it lowers your immune system and increases your chances of depression. [1]

So how can you maximize your commute and reduce negative effects?

As someone who has commuted through busy, LA traffic for the past 6 years (2 hours per day, 5 days per week), I have picked up a few coping mechanisms along the way.

1. Turn your commute into an educational trip. After catching up on the latest news stories on NPR I use the rest of my commute to listen to new music, interesting podcasts or audio books. I like listening to books that I’ve been putting off reading such as ‘self-help’ books or books on health and fitness. These include: The Power of Habit by Charles Duhigg, Mind Games: Phil Jackson’s Long Strange Journey, The 7 Habits of highly Effective People. Some of my favorite podcasts are: The Paleo Solution Podcast with Robb Wolf, TED Radio Hour, Radiolab, This American Life, Hidden Brain, S-Town. 

2. Strengthen your core during your commute.

            - Engage in pelvic tilting exercises while driving. While holding the steering wheel at the bottom with palms up, begin to tilt the pelvis with each exhale. As you breathe out tilt the pelvis forward as you tighten the abdominal muscles and pelvic floor muscles (Kegel exercises). Start with 2-3 sets of 8-12 repetitions.

            - Work on postural muscles. While holding the steering wheel at the bottom with your palms up begin to move the shoulder blades back and down. As you exhale allow the chest to come forward as you contract the rhomboids and the middle and lower trapezius muscles, as the scapulas (shoulder blades) move away from your ears and towards your back pockets. Hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Restore the proper curve to your spine with chin tucks. While holding the steering wheel at the bottom with your palms up, start to move the shoulder blades back and down during your exhale while retracting the chin down towards the head rest. To do this movement correctly, make sure the head stays in a straight line as the chin goes back towards the headrest and hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Stabilize your shoulders with shoulder retractions. First hold the steering wheel with both hands at a 3 and 9 o’clock position with thumbs up and elbows locked out in a straight position. Then with each exhale move the shoulders backwards into a retracted position. You can perform the exercise with one shoulder at a time or with both shoulders at the same time. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Strengthen your grip. While holding the steering wheel with one hand you can use the free hand to work on your intrinsic hand muscles as you exhale and squeeze a tennis ball or a stress ball. If you want to strengthen the wrist flexors and extensors try using the Metolius GripSaver Plus ball. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.

**Many of these exercises can be performed in combination with each other. For example, you can perform the pelvic tilt exercise while working on the postural muscles of the upper and doing chin tucks.

 3. Turn your commute into an opportunity for spiritual growth. I often joke with some of my patients that I’ll know I’ve attained enlightenment the day I’m able to drive to and from work in traffic without it affecting my emotional state. Thus, you too can use your commute to test your own virtues of patience, empathy, and love especially while running late, getting cut off, or having car trouble.

So when something unfavorable happens on your drive, simply let the thoughts and emotions arise, notice them and then let them pass and fade away. See how they eventually dissipate and dissolve if you stop giving them energy. We can become so attached to undesirable situations that occur on our drives that we continue to replay the event over and over again, which makes us continue to be upset hours or even days later. 

So don’t get discouraged when you feel yourself overflow with emotion, just recognize it, forget about it, and shift your focus as smoothly as possible. Use your drive to work to expand your mind and strengthen your body and see how your emotions stabilize and your attitude changes towards your commute.

(Please be careful while driving and follow all traffic laws. Perform the exercises and activities at your own risk).

References

[1]Affairs, GMA News and Public. "Stress, Pollution, Fatigue: How Traffic Jams Affect Your Health." GMA News Online. N.p., n.d. Web. 08 June 2017.

[2]Landau, Elizabeth. "Can You Believe This Traffic? Health Consequences of a Long Commute." CNN. Cable News Network, 24 Nov. 2012. Web. 08 June 2017.

[3]"You & Your Hormones." You & Your Hormones | Hormones | Adrenaline. N.p., n.d. Web. 08 June 2017.

[4]"Chronic Stress Puts Your Health at Risk." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Apr. 2016. Web. 08 June 2017.

The Single, Best Morning Dietary Ritual You Could Do For Your Health: Warm Lemon-Ginger-Cayenne Pepper Water

I’m big on routines, specifically morning beverage routines and after trying many I think I have finally found my favorite one. I’ve been having warm lemon-ginger-cayenne pepper water for the past six months now and I can honestly say that it has made a significant difference to my overall health and energy level.

As a Los Angeles commuter who spends about 2 hours per day in traffic (stay tuned for my next post “Coping With Your Commute”), along with the physical demands of my work as a Chiropractor and exercise routine, the way I live my life made it difficult to not feel completely run down by the end of the week. I experienced sore throats more often and had increased digestive sensitivity issues from these life stressors. I also felt like I needed a “go to” on mornings when I had to get up early after enjoying a bit too much of the LA night life and coffee only depleted me more. While I, of course, still come down with occasional colds, after starting the warm lemon-ginger-cayenne pepper water, my immune system and digestion feel stronger and more stable. Also, it feels soothing on the throat.

I drink the warm lemon-ginger-cayenne pepper water Monday through Friday but usually take the weekend off to enjoy other morning beverages like coffee, unless I feel like my immune system is being challenged. My routine is as follows: Get up, drink at least 12 oz of filtered, room temperature water (I use Berkey filtered water. Boil filtered water, chop up 3-4 thin slices of fresh ginger, squeeze ¼ of a lemon, and add a few shakes of Simply Organic cayenne pepper to my travel mug. When the water starts to boil, I pour it over the ingredients in the mug. I let the drink steep as I shower and get ready for my day and then I drink it as I drive to work.

So why do I do this?

Lets break down the benefits of the three main ingredients: ginger, cayenne pepper, and warm lemon water.

Ginger

Ginger is a powerful mind and body food. It has anti-inflammatory and antioxidant properties that can help fight the flu, improve digestion and brain function while reducing the risk of Alzheimer’s disease. Ginger contains a substance called (6-gingerol) that may also help prevent cancer and has been shown to have health benefits for your heart as well as anti-diabetic properties as it can lower blood sugar and decrease the bad cholesterol (LDL’s). And for women, it has been shown to reduce menstrual pains! [1]

Cayenne Pepper

Cayenne pepper is also an anti-inflammatory agent that helps with digestion by stimulating the production of saliva. It increases the flow of enzyme production and helps to stimulate gastric juices that help break down foods and boosts your metabolism in flushing out toxins. Additionally, it eases ulcers, upset stomach, decreases bloating, diarrhea, food sensitivities and decreases symptoms of leaky gut. As an added bonus it helps to prevent bad breath!

Other benefits include: migraine relief, prevents formation of blood clots, relieves joint and nerve pain, and treats skin conditions like psoriasis (used in the form of capsaicin cream). Cayenne pepper also helps to fight off common colds and flu as it helps boost your immune system along with the ability to kill fungus and prevent the formation of fungal pathogens. Lastly, it has been shown to help prevent lung cancer in smokers as it has the ability to stop the formation of tobacco-induced tumors in lung tissue.  Similar findings were found when liver tumors were exposed to cayenne pepper. [2]

Warm Water with Lemon

Warm lemon water aids the digestive system, increases the elimination of waste products, helps with overall bowel health and has been used for weight loss. It also helps to maintain a healthy immune system and is a blood purifier. Lemon is high in vitamin C and so it plays a crucial role in the formation of collagen, which is important for healthy skin and hair. It also helps to reduce inflammation in the joints and can help dissolve uric acid (a major problem for those with Gout). It also strengthens the liver by balancing the concentration of liver enzymes and helps to replenish body salts after a long strenuous workout.

I know this beverage can be somewhat of an acquired taste, but just remember how much you hated the taste of wine or tequila when you first tried it!;) The difference though is that becoming familiar with this beverage has lasting health benefits to help combat the daily life and environmental stressors and toxins we expose ourselves to.

If you prefer the taste, smell, or effects of other morning beverages and are not willing or ready to make the swap just yet, you can add a small cup of warm lemon-ginger-cayenne pepper water before your morning “cup of Joe”. And if that still seems like too much to ask then I highly suggest making yourself one after nights of increased consumption of alcohol, cigarettes, and lack of quality sleep or if you feel you’re coming down with a cold. [3]

Happy drinking!

References

[1] "11 Proven Health Benefits of Ginger." Authority Nutrition. N.p., 18 Aug. 2016. Web. 20 May 2017.

[2] "Cayenne Pepper Benefits Your Gut, Heart & Beyond." Dr. Axe. N.p., 28 Mar. 2017. Web. 20 May 2017.

[3] Health, Underground. "16 Health Benefits Of Drinking Warm Lemon Water." FOOD MATTERS®. Food Matters, 16 May 2017. Web. 20 May 2017.