There are tried and true methods we can all use to improve our physical performance, well-being, and mental focus without spending a dime. You'll see they all connect to one another and play a role in how well we succeed at hitting our performance and wellness goals.
Best of all? These are ways you can get a leg up and ahead of the game without ever needing to buy a PHARMHAUS product.
Who doesn't like FREE stuff?
Abundant and accessible, the value of natural sunlight cannot be understated. The effects direct sunlight has on the immune system1, bone strength, sleep support, endurance, and attention span is well-studied.
1 Sun windows between 10 to 30 minutes two to three days per week are typically sufficient.
Consistent and quality levels of sleep should be seen as the foundation to feeling and performing your best. The most ideal way to get much needed shut-eye is to set a regular bedtime and avoid stimulating foods or activities within 3 hours of bedime1. Quality levels of sleep improves mental sharpness and attention2. Aiming for enough sleep time supports weight-loss and appetite control3. Sacrificing sleep in order to work out more can worsen physical performance and increase muscle recovery time4.
1 Sleep can be hard to come by if you're drinking caffeine-containing products like coffee, some tea, and energy drinks. Heavy meals and handheld screen-time close to your bedtime can tell your body it's not ready to sleep.
2 A quality level of sleep is defined as a combination of depth of sleep, time spent asleep, and the consistency of sleep.
3 The average recommended nightly sleep time for adults is 7 to 9 hours, but this is very broad and can vary based on your own needs.
4 Growth hormone and testosterone are both released during deep sleep to promote muscle growth and repair. Switching to morning workouts can help offset this as you work on building a regular sleep routine.
Humans are made up of over 70% water and any amount of dehydration will compromise how our body functions. Drinking water frequently and before feeling a deep thirst is enough to support high-intensity muscle functions and weight-maintenance1. Build-up of toxins and lactic acid can be flushed out effectively in a hydrated state where water and the kidneys work as a natural cleanser2. Mood, concentration, and headache symptoms can be improved with even small adjustments in water intake3.
1 Even mild dehydration can lead to reduced endurance, muscle cramps, and decreased exercise performance.
2 8 to 10 cups of water per day is still the typically sufficient amount for an adult. Keep in mind this is NOT going to account for high-fluid loss activities, just your daily maintenance.
3 More severe cases of dehydration can cause complete confusion and reduce reaction time.
It's no secret that our bodies work better when we feel good. Exercise, being outdoors, and positive personal relationships are a few of the factors that contribute to how sharp our minds can be. Any amount of physical activity improves depression1. Sunlight improves our ability to think2. A single supportive relationship can improve mental health and physical performance3. Practicing mindfulness can help your body recover faster and mind work better4.
1 Accumulating an activity volume equivalent to 2.5 hours of brisk walking per week was associated with 25% lower risk of depression.
2 Light has been shown to also affect brain blood flow.
3 Although a quarter of the respondents only reported one relationship, they did not experience this relationship as less fulfilling than respondents who reported a larger network of meaningful relationships.
4 Mindfulness interventions may impact clinically-relevant stress-related physical health outcomes.
Protecting your body and making it stronger starts with the basics. Your body performs better when you stretch before or after any physical activity1. Walking at a moderate pace can help with weight-loss, lower blood pressure, endurance, and increase your body's ability to absorb blood sugar for fuel2. Walking outside can help improve your mood and reduce stress3.
1 The improvement in range of motion better prepares you for everyday actions.
2 30 minutes of walking more than half the week will help you hit your goals.
3 Regular walking has proven benefits on quality of life.
There is no better solution for nutrient and vitamin requirements than a diverse diet. No products, PHARMHAUS included, can deliver the broad and well-studied benefits that a balanced intake of food provides.Our bodies have evolved to function at their best based on a diverse range of fruits, vegetables, grains, and lean proteins1. At PHARMHAUS we fully appreciate this is not always affordable or possible. This is why we address supplementation of the commonly inadequate dietary nutrients and vitamins2.
1 The recommendation is for a couple of fruit and vegetable servings each day along with a preference for whole grains.
2 For example, the CDC estimates 10% of Americans have a B6 deficiency let alone have an insufficient level of intake"
In recent years, the role of the body’s microbiome has been shown to be critical in maintaining health and preventing disease. Disruptions in that natural composition of microorganisms is known to be tied to obesity, inflammatory bowel disease, allergies, and even mental health disorders. The growth in understanding that these organisms are important in overall health has driven interest in probiotic supplements1. A concerning point is that there is no universally accepted or defined committee that reviews or approves these product labels or manufacturer claims. Natural food and fortified food sources can also provide the same benefits provided by supplement options. Lactobacillus (and related genus’) are some of the best studied and prevalent types of bacteria found in probiotics.
1 Prebiotics and postbiotics are gaining attention as well, but the majority of clinical studies show value in probiotics.
