Dr. Kylah Riengeutte, ND

Day 15: Get a good night’s sleep Do you get a good night’s sleep? Do you have difficulties falling asleep? How about staying asleep? Do you have a nighttime routine? Here are some tips to helping you get a good night’s sleep! ... 1. Consistency is key - go to bed and wake up at the same time every day/night. 2. Unwind before bed - Take a bath, read a book, stretch, meditate, dim the lightsrelax 3. No electronics in the bedroom! - They cause mental stimulation making it hard for you to fall asleep. 4. Make sure your bedroom a safe place - Get a comfortable mattress, make sure your bedroom is dark, quiet (or white noise machine) and cool. 5. Exercise daily (just not before bed)! 6. Skip that late afternoon or after dinner cup of coffee/tea. 7. Get some sunshine - Light exposure in the day time helps to regulate our bodies circadian rhythms. Sleep is important to your health - prioritize it! - - - #naturopathicdoctor #femalefocused #femalefocusedwellness #womenshealth #womenswellness #womensupportingwomen #lookgoodfeelbetter #wellpreneur #healthiswealth #girlboss #bossbabe #happyhealthylife #wellness #fitness #gethealthy #nutrition #sudbury #ontario #canada #health #makeyourownrules #selfcare #stittsville #rootsnaturopathicwellnesscenter #healthychristmas #christmas2020 #happyholidays #preventionisthebestmedicine #sleep #adventcalendarhealthedition2020

Day 10-14 (because life got busy!)- Be Silly - Be Yourself Make a funny face. Laugh. Have fun! -... - - #naturopathicdoctor #femalefocused #femalefocusedwellness #womenshealth #womenswellness #womensupportingwomen #lookgoodfeelbetter #wellpreneur #healthiswealth #girlboss #bossbabe #happyhealthylife #wellness #fitness #gethealthy #nutrition #sudbury #ontario #canada #health #makeyourownrules #selfcare #stittsville #rootsnaturopathicwellnesscenter #healthychristmas #christmas2020 #happyholidays #preventionisthebestmedicine See more

Day 9: Curbing Holiday Cravings ’Tis the season for holiday cookies and yummy treats. This is the time of year we indulge - myself included. But that doesn’t mean we have to throw healthy eating out the window for the rest of the month. Here are some tips and tricks to reduce cravings this holiday season:... 1. Every time you indulge don’t throw the rest of the day. So what you had a yummy treat - move on - look at the rest of the day as a new opportunity for healthy choices. 2. Eat enough protein. Protein helps to control blood sugar regulation keeping us fuller longer and reduces sugar cravings. 3. Don’t forget to drink enough water throughout the day! Not being properly hydrated might lead to cravings and it may make you feel hungrier. 4. Eat something healthy before you indulge. I love chocolate. I usually eat one piece of dark chocolate after dinner nightly. But if I am craving chocolate outside of my nightly indulgence I will have a piece of fruit and then a piece of chocolate. This helps keep my cravings in check and I can have a piece of dark chocolate without eating the whole bar! 5. Practice Mindful eating! Be aware and be present. Don’t eat in front of the TV. Chew your food. Taste your food. Enjoy your food! Stay healthy this holiday season my friends! Dr. Kylah, ND - - - #naturopathicdoctor #femalefocused #femalefocusedwellness #womenshealth #womenswellness #womensupportingwomen #lookgoodfeelbetter #wellpreneur #healthiswealth #girlboss #bossbabe #happyhealthylife #wellness #fitness #gethealthy #nutrition #sudbury #ontario #canada #health #makeyourownrules #selfcare #stittsville #rootsnaturopathicwellnesscenter #healthychristmas #christmas2020 #happyholidays #preventionisthebestmedicine #treatyourself

Day 8: Give yourself the gift of kindness Let’s agree that we are all way too hard on ourselves. We can be our own worst enemy. Stand in-front of the mirror and say one thing you love about yourself or a positive affirmation . ... Today, I looked in the mirror and said I am enough . I am good enough, I am pretty enough, I am smart enough, I am enough to show up for my patients, for my friends and for my family. - - - #naturopathicdoctor #femalefocused #femalefocusedwellness #womenshealth #womenswellness #womensupportingwomen #lookgoodfeelbetter #wellpreneur #healthiswealth #girlboss #bossbabe #happyhealthylife #wellness #fitness #gethealthy #nutrition #sudbury #ontario #canada #health #makeyourownrules #selfcare #stittsville #rootsnaturopathicwellnesscenter #healthychristmas #christmas2020 #happyholidays #preventionisthebestmedicine #selflove

Day 7: Say no to stress We tend to experience more stress heading into the holiday season and although this year has been different - we are still stressing about the holidays, especially because we won’t be able to see some of our loved ones. We know stress negatively impacts the body. It causes headaches, heartburn, insomnia, worsening anxiety and depression, tense muscles, period problems, high blood pressure, tummy troubles and so much more. ... Let’s combat that holiday stress by: 1. Breathing - I love four square breathing! Inhale for 4 seconds, hold your breath for four seconds, exhale for four seconds and hold for four seconds. Repeat as needed! 2. Meditation - Youtube and many apps have plenty of free meditations. 3. Exercise - Don’t forget to get your 22 minutes a day! It is still a challenge this month! 4. If you have a furry friend - spend some time with them! If you know - YOU KNOW! I don’t know how anyone has survived quarantine without a furry friend 5. Hug someone you love! Hugging releases that feel good stress relieving hormone oxytocin. 6. Listen to music and DANCE! 7. Practice gratitude. Be thankful for what you have. Show appreciation to others and return kindness. If you need some more support reach out! - - - #naturopathicdoctor #femalefocused #femalefocusedwellness #womenshealth #womenswellness #womensupportingwomen #lookgoodfeelbetter #wellpreneur #healthiswealth #girlboss #bossbabe #happyhealthylife #wellness #fitness #gethealthy #nutrition #sudbury #ontario #canada #health #makeyourownrules #selfcare #stittsville #rootsnaturopathicwellnesscenter #healthychristmas #christmas2020 #happyholidays #preventionisthebestmedicine #stressmanagement