Drop 013

Author

Kris Crews
April 03, 2023

Welcome to Drop 013 of the 1AND1 newsletter, your weekly dose of 1% better. As we step into April, let's set some new intentions and approaches that will help you achieve your goals. This week, we have a collection of valuable insights to support your overall wellbeing. Here’s a preview of today’s drop:

  • Discover the connection between your gut and mental health

  • Get tips on how to observe World Health Month

  • Learn how to plan for retirement early

  • Find out how therapy can benefit you and your partner

  • Ryan's story on overcoming challenges and achieving success in psychology

Let's dive in!

1 Dose For Your Mind 🧠

Ever wonder how your gut and mental health are connected?

Your mental and gut health are connected more than you think. Usually, when one is off, so is the other. Here are some helpful tips you should know about to improve your mental and gut health:

  • Probiotics + Prebiotics: Include these in your diet to improve the balance of gut bacteria. This will help you improve your mental health.

  • Eating a high-fiber diet: Fiber, fruits, whole grains, lean protein, and vegetables will be your best friend. Eating these foods has been associated with better mental health outcomes.

  • Meditation: Mind-body practices such as meditation or yoga create balance and calmness, which are associated with positively impacting your gut and mental health.

  • Hydration: Drink your water! Water and fluids help maintain healthy bowel movements and support cognitive function. A good rule of thumb is to drink half of your bodyweight in ounces per day. EG: If you weigh 200 pounds, drink 100 oz of water every day.

💊 How To Take Your Dose:

This week, we challenge you to incorporate one new gut-healthy food into your diet. Try adding a serving of fermented foods like sauerkraut, kefir, or kimchi to your meals. These foods contain probiotics and can help improve the balance of gut bacteria, which is linked to better mental health outcomes. If fermented foods aren't your thing, try adding a high-fiber food like berries or chia seeds to your breakfast routine. Remember to track how you feel mentally and physically after trying and aim to incorporate these gut-healthy foods into your diet on a regular basis.

1 Dose For Your Body 💪

Word on the street is it's World Health Month!

Let's look at some things you can do to observe World Health Month and how you can be a healthier version of yourself:

Get a check-up: Make an appointment with your healthcare provider to get a check-up and address any health concerns.

Start a healthy habit: Choose one healthy habit to focus on this month, such as implementing a movement practice, eating more whole foods, or getting more sleep.

Connect with others: Connect with your community to share resources and support.

Spread the word: Use social media to share health-related messages and raise awareness about health issues.

💊 How To Take Your Dose:

This week, we challenge you to start your morning with a 10-minute stretching routine. Before you reach for your phone or start your day, take the time to stretch and wake up your body. This simple habit can help improve your flexibility, reduce muscle tension, and set a positive tone for the rest of your day. Need some guidance? Check out this video for some easy stretches to get you started.

1 Dose For Your Wallet 💵

We don't want you to work forever! Let's make sure your retirement plan is good-to-go.

Keep these tips in mind as you financially plan for potential retirement down the line:

Plan early: The earlier you start saving and planning for retirement, the better off you will be. Even saving a small amount each month will add up over time.

Set a retirement goal: Determine how much money you will need in retirement and set a savings goal to reach that amount. This will help you stay on track and make informed decisions about your finances.

Maximize retirement savings account: Take advantage of retirement savings accounts, such as 401(k)s, IRAs, and Roth IRAs. Contribute as much as you can, and consider increasing your contributions over time.

Diversity investments: Invest in a mix of stocks, bonds, and other assets to diversify your portfolio and reduce risk. Consider working with a financial advisor to help you make informed investment decisions.

💊 How To Take Your Dose:

Set a retirement goal and calculate how much money you need to save each month to reach that goal. Take action by increasing your retirement savings contributions by at least 1% this week. Use a retirement calculator to track your progress and see the impact of your increased savings. Consider scheduling a meeting with a financial advisor to review your portfolio and discuss your investment options. Remember, even small steps can make a big difference in the long run. Start today and build your retirement nest egg!

1 Dose For Your Relationships ❤️

Let's talk about therapy and how it can be helpful for you and your partner.

Sometimes, you hit bumps in the road with your partner. One solution to help with these problems is therapy. Here are some tips you can take to bring up therapy to your partner:

Express yourself: Begin the conversation by expressing your feelings and concerns. Share your struggles and how you believe therapy could help you work through your issues.

Honesty: Be honest with your partner about why you want to go to therapy. Share specific concerns or issues you face and explain how they impact you.

Listen: Hear your partner's concerns and be open to their feedback. Your partner may have questions or reservations about therapy, and it is essential to address these concerns in a respectful and open-minded way.

Make a plan: Work with your partner to make a plan for attending therapy. Discuss scheduling, insurance coverage, and any other logistical details.

💊 How To Take Your Dose:

Talking to your partner about therapy can be daunting, but it could actually improve your relationship. This week, set a specific time to have an open and honest conversation about therapy (if you feel like you need it!) Create a plan to attend therapy sessions and commit to working on your relationship together. Remember, it takes effort and time to see improvements. Therapy can be a nerve-wracking experience, but it can be helpful and beneficial with the right intentions. Create a safe space for you and your partner to talk about these things and create steps in planning your first session if it's right for you.

Real Stories From Real People

Discovering Your Why: Ryan's Journey to Empowerment and Finding Purpose

“What is my Why? This is a question that I have asked myself for as long as I can remember. I always knew in my heart that I was placed on this earth to make a difference in the lives of others, despite my past struggles and self-doubt. Growing up as a young Black male who experienced early learning challenges, raised by a single mother, I never would have imagined that I would ultimately become a psychologist to help individuals overcome their unique challenges so they too can succeed.

As early as first grade, I vividly remember my teacher treating me differently compared to my classmates due to my poor reading and listening skills. Because of my challenges, I was constantly separated from my peers to attend remedial education classes. As time went on, my daily speech, attention, and comprehension struggles became more apparent. Although I received a number of middle-ear surgeries, my auditory challenges continued and in second grade, my school recommended that I be tested for a learning disability. As a result of the testing, I was diagnosed with Auditory Process Disorder, a neurological defect impacting how the brain processes auditory information.

As I advanced academically, anything presented in auditory form became progressively more difficult for me to comprehend. To overcome this barrier, I began to attend speech therapy sessions and I worked tirelessly to improve my communication, comprehension, and listening skills. After four years of therapy, I began to slowly improve academically. However, I continued to score below average on standardized tests. When entering high school, I knew I had to work harder to achieve my life-long goal of one day attending college. I remember vividly that others use to doubt how far I would be able to achieve. I would ask myself: Am I good enough? Am I smart enough?

However, by keeping the faith, reaching out to social supports, and putting in hard work I ultimately was able to earn a bachelor's, master's, and doctorate degree before the age of 28 years old. Currently I use my story of resilience to help individuals around the globe reach their full potential and find their Why through my coaching, consulting, and therapy work.”

Ryan C Warner, Consulting Psychologist and 1AND1 Expert

***If you'd like to be featured in our Real Stories From Real People section, fill out this form. You could end up in one of our weekly drops and inspire thousands of readers with your story.

That's it for Drop 013! We'll see you on Friday for some "Extra Sauce" 😏🍝 Remember — 1 Step At A Time, 1 Day At A Time, 1% Better, Together. ☝️👆

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