Happy Friday, !

As we age, staying healthy and active becomes more than just avoiding aches and pains—it’s about supporting our body from the inside out. Here are five key health markers to keep an eye on and simple tips to help you feel your best for years to come: 

1. **Oxidative Stress** 

  - *What it is:* Damage caused by free radicals that accelerates aging. 

  - *What to do:* Eat antioxidant-rich foods (think colorful fruits and veggies) and prioritize rest days in your routine. 

2. **Blood Glucose** 

  - *Why it matters:* Balanced blood sugar supports overall health and longevity. 

  - *What to do:* Opt for balanced meals and snacks. Pair brain-boosting blueberries with a protein source to help regulate blood sugar. 

3. **Vitamin D** 

  - *Why it’s important:* Essential for healthy aging, strong bones, and immune support. 

  - *What to do:* Enjoy vitamin D-rich foods like salmon, egg yolks, and fortified dairy. Consider supplements during low-sunlight months. 

4. **Cortisol** 

  - *What it does:* This stress hormone can spike with poor sleep, stress, or overtraining. 

  - *What to do:* Aim for 7+ hours of sleep, practice yoga or meditation, and schedule rest days. 

5. **Magnesium** 

  - *Why it’s key:* Supports blood pressure, blood sugar, immunity, and muscle function. 

  - *What to do:* Add magnesium-rich foods like pumpkin seeds, beans, and salmon to your meals. 

Remember, health isn’t just about avoiding injuries—it’s about managing stress, eating well, and getting enough rest. Small, consistent steps today can make a big difference tomorrow. 

Here’s to your long-term health! 

Keep up the good work,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage

https://bookme.name/RSomaTransform