ozone facial treatment

Ozone Treatment – Non-Invasive, Anti-Bacterial, All-Natural

When you hear the word ozone, what do you think about? The hole in the ozone layer? Smog? Or the lovely, sharp and fresh smell of a summer storm rolling in? All of the above are correct, but we like the last association best.

So what exactly is ozone? Ozone is a form of oxygen – with three oxygen molecules instead of two – O3. The name ozone, not surprisingly, comes from ozein, a Greek word that means “to smell!”

But ozone is not only the amazing smell that comes before a storm, a major component of smog, and the protector of our stratosphere. Ozone can also be produced and used in therapeutic ways, including as a natural antibiotic.

Why Use Ozone in Dentistry?

What makes Ozone so interesting as a natural antibiotic is that it kills bad bacteria and leaves healthy bacteria to continue doing its good work. Now that’s good news! We need good bacteria just as much as we need to get rid of the bad.

Ozone therapy has been used for hundreds of years and has recently regained popularity as bacteria become more and more antibiotic resistant. It is conservative, painless, minimally invasive, and can dramatically lessen treatment time.

We use ozone at All About Smiles in Delaware to:

  • Clear away infection and bacteria including to cure and heal gums, ear infections, and sinus infections
  • Kill infection that might otherwise be difficult to get at such as during root canal treatments
  • Improve circulation in the jaw muscles
  • Support bone regeneration
  • Inactivate or kill viruses, bacteria and fungi
  • Aid healing by improving blood supply

How We Apply Ozone

Our dental ozone handpiece lets us target the ozone gas and use it only where it is needed. It is healthy precision at its best!

How Does Ozone Work?

The oxygen we breathe – O2 – is very stable. Ozone is not. Because ozone, or activated oxygen has three molecules instead of two, the third molecule easily loses its grip and breaks off. That third molecule is negatively charged – the very thing that makes ozone one of the most powerful oxidizers in nature.

When this loose atom breaks free and comes into contact with bacteria and spores, it begins oxidation, a process many of us associate with things like rusting. We take all kinds of antioxidants to protect ourselves from this process. Trouble is, we need oxidation too!

According to Dr. Terry Simpson, a physician and research scientist, “When a bacteria is encountered by white blood cells (polymorphonuclear leukocytes) they use oxidation to destroy the microbe. When the body encounters a cell that isn’t behaving quite right – oxidation is used to get rid of it.”

Yes, you guessed it: That’s exactly what ozone does!

It is one of the easiest to use, side-effect-free, all-natural ways to eliminate bad bacteria, clear away odors, reduce free radicals and improve your overall well-being.

And we offer it at All About Smiles! Even more good news!

Studies show that ozone therapy can:

  • Improve blood circulation and oxygen delivery to tissues
  • Enhance general metabolism through improved oxygen delivery
  • Activate your immune system
  • Enhance the release of growth factors
  • Activate systems that protect your neuronal integrity
  • Induce a feeling of overall wellness
  • Stimulate your neuroendocrine system

To learn more about how this amazing gas can help you walk taller on the road to health, give our Wilmington dental office a call at 302-239-1641. Dr. Lewis Yu and Dr. Grace Liu are here to help you get the most out of your smile – and your life!

Six Outstanding Foods to Improve Digestive Health

man kicking away sweetsSimple carbohydrates. Processed foods. Low fiber. Drive-through meals. Modern diets are hard on our digestion. In fact, we might say that they are destroying our digestive systems!

Why does that matter?

Part of the enteric nervous system, scientists are discovering more and more evidence to show that what happens in your gut dramatically affects your brain. According to an article by Johns Hopkins Medicine, “ Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes.”

Some of the symptoms of compromised gut health include:

  • Depression
  • Anxiety
  • Brain fog
  • Intestinal gas
  • Constipation
  • Diarrea
  • Bad breath
  • Vitamin deficiencies
  • Menstrual problems
  • Allergies
  • Autoimmune disorders

And much more.

So What Can You Do To Regain Your Digestive Health?

While there are lots of things you can do to adjust your diet such as eating more whole grains, avoiding gluten and processed foods, and moving toward a plant-based diet, here are a few easy things you can add to your diet now.These foods are easy to get and easy to eat.

  1. Probiotic Foods – adding yogurt, kefir, kimchi, kombucha, and other probiotic foods and beverages help restore the good bacteria that you need for ideal digestive health. They can also help with skin conditions and boosting your immune system, and even improving your oral health.
  2. Apple cider vinegar – This prebiotic food (food for good bacteria) helps balance your gut bacteria and fight heartburn. Try taking a teaspoon in water every morning!
  3. Peppermint – A powerful herbal support, peppermint calms digestive spasms and helps soothe irritable bowel symptoms. It tastes great and is easy to consume as a tea or tincture. Even a natural peppermint lozenge sweetened with xylitol can help.
  4. Aloe Vera – You know what aloe does for irritated skin. Well, it can do the same for your stomach! But Aloe will not only soothe and relax, it can also cleanse your GI tract and stimulate digestive enzymes.
  5. Ginger – This anti inflammatory and antioxidant spice, is most famous as a digestive aid, anti-gas and nausea remedy. It can also soothe irritable bowel syndrome.
  6. Papaya – The protein digesting enzymes papain and chymopapain in papaya help lower inflammation. The fiber also helps bind to toxins and flush the out of your system.  

Read more about the brain-gut connection here: http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection 

Listen to this TED Talk: https://www.ted.com/talks/heribert_watzke_the_brain_in_your_gut

And call our Wilmington dental office at 302-239-1641, All About Smiles, to learn more about the foods that can help you get your guts back to health.

cutting vegetables on a cutting board

Top 4 Super Foods for Exceptional Health

Superfoods! We hear about them all the time. It almost seems that what is considered a superfood changes from week to week. That’s why All About Smiles decided to compile a definitive list of the top-ten, all-around-profound foods that can really give you the health boost you have been looking for. And because many of them battle free radicals, they can also help you look younger too. Bonus!

  1. Coconut Oil – This powerhouse oils seems to be in everything healthy these days, and no wonder! It is good for your hair and skin externally as well as working wonders for your insides. The best coconut oil is organic and cold-pressed. Because this coconut oil is derived from the coconut flesh under very low heat with minimal processing, this oil is in its most natural form and retains the benefits heat processing destroys. Coconut oil is:
  • Rich in medium-chain triglycerides which can help you lose weight and promote fat loss
  • Antimicrobial
  • High in dietary fiber
  • Immune system boosting
  1. Acai – A yummy berry from South American palm trees, the Acai fruit not only tastes great, it is full of dietary fiber, antioxidants, and healthy fats. That means that Acai can:
  • Fight free-radical damage
  • Promote cardiovascular health
  • Encourage digestive well-being
  1. Cacao – Yes! Your dreams have just come true. Chocolate! But pay attention. We are not talking about cocoa here, we are talking about cacao. There is more to the difference than the last two letters. The big difference lies in the processing. The more raw the bean the more health benefits it has. Just eating a lot of traditionally processed chocolate with cocOA, won’t do much for you. What you can do is look for chocolates made from cocAO, healthy fats like coconut oil, and sweeteners like palm sugar or stevia. These chocolates are still a treat and are packed with:
  • Phenolic phytochemicals and flavonoids to fight premature aging and free radical damage
  • Epicatechin to boost and preserve cognitive abilities while also regulating insulin levels
  • Flavanols to protect your heart and lower your blood pressure
  • Nutrients like zinc, potassium, magnesium, and iron

To really get the most out of cacao, sprinkle raw nibs on yogurt or a fruit salad…with goji berries! The nibs themselves are crunchy and bitter, so if you need some sweetness, consider honey. You’ll create a bitter chocolate power pack!

  1. Spirulina – You may never have imagined that you would want to eat pond scum, but this amazing algae is a food source you do not want to miss. One of the most nutrient-dense foods on the planet, food-grade spirulina is carefully harvested from non-contaminated ponds and waterways and is usually available as a tablet or a powder. Spirulina offers:
  • Vitamin B1(thiamin)
  • B2 (riboflavin)
  • B3 (Niacin
  • Protein (comparable to eggs as far as protein per gram)
  • Calcium
  • Iron
  • Gamma Linolenic Acid
  • Omega-3s
  • Chlorophyll to remove toxins
  • Help balancing blood sugar
  • Reduction in inflammation which may help with allergies
  • Tooth remineralization (We love that!)

Of course there are so many more super foods including maca root, goji berries, manuka honey, kelp, bee pollen, chia seeds…well, the list could get fairly long. You would be surprised at how many amazing foods you can add to your diet to increase your energy, slow the aging process, and help you get healthy and fit! For more foods you can easily add to your diet and tips on where to find them, call our Wilmington dental office at 302-239-1641.

mindful living

Mindful Living 101

Why is a dental office always blogging about total health and wellness? Because there is so much more to authentic smiles than just teeth. We believe completely in the mind-smile-body-spirit connection and are always looking for ways to strengthen and improve those bonds. Dr. Lewis Yu and Grace Liu have been on this journey toward total wellness themselves and love to share, not only the story of their own journey, but also tips and suggestion on ways to incorporate everything from meditation, to diet and exercise, into your daily life.

One of the easiest and most important ways to live more fully is by focusing on positive thoughts and actions. We call it mindful living, and it has helped us reach a higher state of joy, acceptance, and health. These are healthy coping skills that can help you get through even the roughest patch.

How to Incorporate Mindful Living Into Daily Habits

  1. Be present in the moment

As Buddhist Monk Thich Nhat Hanh says “Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives. You don’t have to wait ten years to experience this happiness. It is present in every moment of your daily life…when you breathe in, and you are aware of your in-breath, you touch the miracle of being alive. That is why mindfulness is a source of happiness and joy.

  1. Focus on your breath

This allows a number of things to happen, including:

  • Keeping you in the moment
  • Release of stress and lowering of anxiety
  • Lower blood pressure
  • Stimulate brain growth
  • Helps connect your mind and body
  1. Consider your thought patterns

Proverbs 4:23 saysCarefully guard your thoughts because they are the source of true life.” We think that means facing every day with acceptance and love instead of judgement and worry. Worry and stress are bad for the body and soul, and have been shown to lead to everything from strokes and heart attacks to low cortisol levels and obesity.

  1. Open your heart to genuine love

Instead of worry, open yourself to love. The first place to practice love is for yourself. Self love is a powerful healing tool. And once you learn to truly love yourself, you will be better able to share authentic love with others.  

This also involves:

  • Forgiving the past
  • Letting go of expectations
  • Releasing judgement
  • Thinking before reacting

The Overall Benefits of Mindful Living

  • Relieves anxiety and reduces stress
  • Improves sleep
  • Helps reduce chronic pain
  • Develops gratitude
  • Helps heal the soul
  • Improves focus
  • Increases creativity
  • Aids in clear communication
  • Reduces burnout
  • And generally makes you smile more.

That’s what we are all about!

For more suggestions on mindful living, call All About Smiles in Delaware at 302-239-1641.

Clean Water for Our Delaware Community – and the Earth

filtering of waterWhy All About Smiles Uses an Amalgam Separator

We rarely think about water here in the US where we just turn a tap to be delivered a stream of pure, clean water. We run water all day long – washing dishes, getting a cool glass to drink, letting our kids play in the tub, on the potscrubber cycle of the dishwasher, even when we brush our teeth. It seems that, if the earth is made up of mostly water letting it run shouldn’t be considered “a waste.”

The truth is, fresh water is a commodity. More than 97% of the earth’s water is salt water. How much fresh water does that leave? Not much. But there is more. Of that 2.5% of fresh water, 68.7% is frozen – and not as bags of ice at the handy mart. That doesn’t leave very much water for people on the planet to use and drink, does it? Worse yet, in the last century, global demand for water has increased six fold.  

Water is also becoming increasingly polluted. Just take a look at America’s great rivers – about 40% of of them are too polluted for fishing, swimming, or for aquatic life to survive in.

Here at All About Smiles, we are doing a number of things to protect water and reduce the amount of water we use. Of course, we encourage our patients, young and old, to turn off the water while they brush.

Another, and to us, a very important way we protect both Delaware’s and the earth’s water – and our community’s health – is by using an amalgam separator every time we remove, or work on, a mercury-amalgam filling.

Why Keep Amalgams Out of the Water

As the demand for water increases, it becomes more important than ever to make sure the water we use is properly treated and cleaned before it is disposed of. Proper cleaning of water ensures that we may use water again and again. But some things just shouldn’t go in the water in the first place – including the harmful, toxic mercury contained in amalgam fillings. Patients come to us from all over the country to have their metal fillings removed and replaced with more holistic tooth-colored fillings.

During the removal procedure, bits of the metal filling are washed into our water system. Without an amalgam separator, those bits of filling would enter the public wastewater system. That’s important because one large amalgam filling contains as much mercury as in those old-fashioned thermometers we used as children. That’s enough mercury to contaminate a 10-square-mile lake and cause restricted fishing. Six years ago, the Environmental Protection Agency (EPA) recognized that dental offices are the largest source of mercury discharged to publicly-owned treatment works. All About Smiles refuses to be part of that problem! Amalgam separators may be expensive, but when it comes to keeping both the planet and our patients healthy, we never let cost stand in our way.

Attached directly to the vacuum system, our amalgam separator is extremely effective – certified to remove 99% of amalgam  – at keeping amalgam, or silver fillings containing mercury, from entering our wastewater supply and sewer system.

It’s just another way All About Smiles invests in our patients – and in the planet!

healthy mouth transformation

The All About Smiles Healthy Mouth Transformation Experience

Want to find your best health? Start by getting your smile as healthy as possible! While some dentists may treat your mouth as something separate from your body or your teeth and gums as things that only need to be dealt with when there is damage, infection, or decay present, your Wilmington dental team at All About Smiles sees you as the whole person you are and we strive to treat your smile, body, and spirit. The truth is, we want to get to know you as more than a patient, we want to know you as a friend. We think that makes treatment more comfortable and less intimidating, allowing us to customize your care.

Our Goal at All About Smiles is to:

  • Tirelessly work to make your dental care as good for your body as it is for your mouth.
  • Integrate chiropractors, holistic healthcare practitioners, and fitness instructors into our team.
  • Stay on the leading edge of current knowledge and techniques.
  • Continually invest in the latest equipment so we can detect problems as early as possible.
  • Treat problems with the least interference to the body’s natural system.

To better accomplish this, we created the unique, Healthy Mouth Transformation Experience.

What is the Healthy Mouth Transformation Experience?

This dental experience was created to help us help you through personalization, planning for treatment and fitting it in your budget, and carrying out your treatment plan in a manner that is most comfortable to you. We even offer a guarantee of excellence!

Step 1: Initial Relationship Builder®

  • We are excited to get to know you and hope you are excited too! When you first call our office, we will ask you about your needs, talk to you about our practice, explain our philosophy and office policies, and let you know just how we handle paperwork, scheduling, and payment options. It’s the first step into a beautiful and meaningful relationship, and onto the pathway toward complete health!

Step 2: Comprehensive Health Analysis®  

  • This detailed, 90-minute health analysis is one of the most crucial steps toward total health. We will record all the essential data about your head, neck, and oral health. We also do a complete and careful examination, including a periodontal screening, x-rays, and oral cancer screening. All of this data will be recorded as a baseline for your health records and to help us create your personalized treatment plan.  

Step 3: Treatment Blueprint Review ®

  • True health can’t be rushed. That’s why we schedule your return visit for two weeks after your Comprehensive Health Analysis. During those two weeks, we will analyse and review our findings, and condense this data into an easy-to-understand, personalized report. On your return visit, we will present and explain our report through a powerpoint presentation that acts something like a point-by-point report card for your oral health. We take time to listen to your questions and concerns, before proposing your ideal treatment plan.

Step 4: Customized Affordability Planning ®

  • We want your care to be affordable! That’s why one of our team members will meet with you to discuss how we handle insurance, your financial options, and the time frame you are considering for treatment completion.

Step 5: Health Restoration Process ®

  • Here we go! Your smile is in the making! We are thrilled to have been able to guide you through our discovery process to reach this point in your journey toward health. Because we want your experience to be as easy as possible, we focus your care, maximize procedure effectiveness, and minimize the time spent in our office by completing your work in quadrants. In other words, we will complete an entire quarter of your mouth at each visit until your mouth is in it’s ideal state. We encourage you to continue your work with a personal trainer and chiropractor – essential members of our wellness team.

Step 6: Condition Assurance Advantage ®

  • This is your guarantee of excellence. We stand by all the dental work we do and will restore your work at no cost for the first year and at deep discounts for the next five years.  

To learn more about our Healthy Mouth Transformation Experience, please give us a call. We love our Wilmington neighbors and want to help them smile better and more often. It’s our mission!

Meditate Your Way to Marvelous

meditationWe all know that meditation can reduce stress, but did you know that it can also help eliminate pain and make you a more compassionate person? This isn’t make believe or some kind of new-age delusion. Modern technology has allowed scientists to study the effects of meditation on the brain. And while the results may have been surprising to some, to those of us at All About Smiles who meditate on a regular basis and have done so for years, the results simply proved what we have known all along. Meditating before we come to work at our Wilmington dental office makes us better dentists and calmer, more gentle people.

The Benefits of Meditation

Brainwaves have frequencies, five of them to be exact. And while they are very complex and overlap, they signal different states of mind and brain activity from hyper-alert gamma to deep sleep delta. MRI scans have shown that when we are anxious, frightened, or irritated, our brains are often in a state of beta brain activity. Meditation can bring those frequencies down to alpha waves, the waves associated with a more calm and relaxed state of mind and also with play, creativity, and imagination.

For years, practitioners of meditation have also believed that meditation can reduce pain. Scientists have used MRIs to test this theory using images of brains experiencing pain and on pharmaceuticals. Surprisingly, placebos had similar effects on the brain to the pharmaceuticals, which confirms that simply thinking about reducing pain can reduce it in a real and measurable way. This was also tested and confirmed when focusing on pain reduction through meditation and was tracked by MRI imaging. Activity in the area directly related to pain was shown to decrease simply through concentration.

Meditation and Breathing

Simply focusing on breathing deeply and calmly is an effective form of meditation. Our bodies are programmed to breathe deeply when angry, stressed, excited; it is one of nature’s most effective calming mechanisms. But it is not only calming, it can also have incredible health benefits including:

  • Lowered blood pressure
  • An increase in oxygen and with oxygen, energy
  • Mental clarity
  • Tension relief
  • Immune system strengthening
  • Improved posture
  • Pain relief
  • Strengthening of the heart and lungs
  • Improved digestion

It can even make you look better!

Clearly taking a few moments a day to meditate and breathe can improve our health and our lives. To learn more about the benefits of meditation or information about how to practice meditation, please feel free to give our Wilmington dental office a call at (302) 239-1641. Dr. Lewis Yu and Dr. Grace Liu created All About Smiles to help you get the most out of your smile – and your life!

Put Some Purple Power on Your Plate!

purpleIsn’t purple just one of the best colors ever? Rich, warm, and inviting, wearing purple can make you feel mystical and royal and gives you both the stimulation of red and the calm of blue.

Purple is calming, uplifting, spiritual, and creative, and is the color of the crown chakra, the chakra linked to the brain, the nervous system, and the representation of pure thought. Leonardo da Vinci felt that meditation and prayer were best practiced in purple light and that this light increased its power by ten times! In Feng Shui, purple can be used in any direction to boost creativity, success, wealth, and love. But the power of purple doesn’t just stop with its psychological effects. Purple is also one of the best colors to EAT!

Which Purple Foods to Choose

When we talk about eating purple, we clearly aren’t talking about grape lollipops or mixed-berry taffy. We mean the real thing – grapes, blueberries, plums, eggplant, and carrots. But carrots are orange, you say? Orange carrots are a fairly new thing. Up until the 175th century, all carrots were purple! Purple carrots are gaining popularity again and can often be found at your local farmers market. You can also try purple cabbage, purple potatoes, and more exotic additions like acai berries.

How Purple Foods Boost Health

According to one of our favorite holistic food blogs, theholisticingredient.com, purple foods are super high in antioxidants which fight free radicals and oxidants and can:

  • Reduce the risk of high blood pressure and low HDL cholesterol (the good kind)
  • Help to prevent obesity and diabetes
  • Lower the risk of cancer, cardiovascular disease, neurological diseases and cognitive declines
  • Reduce inflammation and therefore chronic disease
  • Assist in preventing urinary tract infections, fight ulcers, reduce liver damage and prevent other diseases contracted from cell damage

Purple foods also contain the age fighter resveratrol and can keep your arteries and blood clean, keep you looking younger and feeling stronger longer than you thought possible.

Eat the Rainbow

So while eating green is still one of the best things you can do for your body, don’t forget to add some of the mysterious and delicious beauty of purple to your everyday plate. And please don’t forget red, orange, yellow, white. Your body will thank you…and your family will too!

To get a little of the rainbow in your diet while you are at All About Smiles, ask us for one of our delicious smoothies… and please feel free to ask us about tips and tricks for getting more purple in your diet. Give our Wilmington dental office a call at (866) 855-4390. Dr. Lewis and Dr. Grace Liu are here to help you get the most out of your smile – and your life!

holistic

What You Should Know About Holistic Dentistry

All About Smiles is proud to be Wilmington Delaware’s choice for holistic dentistry. But what does that mean exactly? For us, it means that we focus on more than just your mouth and its symptoms. We see you as a whole being and your symptoms as parts of possible systemic issues. That means we do more than offer oral care, we can guide you to making lifestyle and dietary changes, encourage wellness and prevention, and help you find alternatives such as supplements or homeopathic remedies that can improve not only your oral health but also your overall health.

Prevention is the Best Medicine

At All About Smiles, we think it is important to focus on what is right instead of simply fixing what is wrong. We spend a lot of time on preventing problems before they start, encouraging your body to heal itself with minimal intervention, and avoiding and removing toxic or risky therapies. Many of our therapies are completely noninvasive. And because taking care of your mouth helps you take care of your body, and vice versa, we encourage general well-being and better nutrition as much as we encourage oral health. Our primary goal is to ensure that all our services worked in harmony with your body.

A Healthy Partnership

We are not here to judge you for your choices. Neither are we here to dictate to you about how you should care for yourself. Instead, we like to think of ourselves as your Wilmington health partners, sources of information and education as well as guides to ideal health.

What to Expect

Even holistic dentists want you to brush, floss, schedule cleanings, and take care of cavities and gum infections. Just because we offer some alternatives doesn’t mean we are going to wave feathers over you or have you chew on some herbs and declare your smile perfect. In fact, we even offer cosmetic treatments because we believe that confidence is a big part of your overall feeling of health!

What you can expect from our holistic dentistry is what we mentioned above – care that optimizes your smile, your body, and your life.

Our dental services include:

Most of these services don’t look very different from what you might find in a conventional dental practice. We think that what makes us really different is in the details – like providing nutritional counseling, helping you use and benefit from probiotics and botanicals, integrating functional medicine into our practice, offering safe mercury amalgam removal and detoxification, and stress management programs.

If you are interested in taking major steps toward improving your health while you improve your smile, please give your Wilmington holistic dentists, Dr. Grace Liu, Dr. Lewis Liu, or any of our team members a call at (866) 855-4390. We would be happy to share our All About Smiles approach and philosophy with you today!

ritual

Your Morning Ritual

Getting out of bed in the morning can be hard. The alarm rings and you hit snooze. Then you hit it again. We have all done it. But this year, maybe there is a way to make getting out of bed something to look forward to while also decreasing stress, and giving you an emotional, physical, and spiritual jump-start for the day – a morning ritual! “But,” you may say, “I have a morning ritual. I brush my teeth, wash my face, eat a wholesome breakfast. I even go for a quick run before I shower and dress for work.”

Not so fast. That is a morning routine, not a morning ritual.

A ritual is a deeper level of self-care, one that focuses on loving yourself, preparing emotionally for the day, boosting your happiness quotient.

How do you quick-start a morning ritual? It’s truly not that hard at all.

Five Things to do Before You Get Out of Bed:

  1. Express gratitude
  2. Set your intentions for the day
  3. Take five, deep, long breaths
  4. Smile for no reason
  5. Forgive yourself for yesterday’s mistakes

These are super easy, take just a few minutes, and can get you started moving toward your own, more involved and personal ritual.

The Benefits of a Morning Ritual

According to Amy Crawford, founder of online wellness hub The Holistic Ingredient, a personal morning ritual can:

  • Boost your focus, productivity, and happiness.
  • Give you control of your day.
  • Lift your mood, every morning.
  • Start the day with achievement.

Now isn’t that a wonderful way to show yourself some love this new year?

Planning and Incorporating Your Morning Ritual

Think a morning ritual has to be complicated? Think again. (Try the “Before Your Get Out of Bed suggestion above if you doubt us on this.)

  • Start by setting your alarm a few minutes earlier than usual for the next couple of mornings. Even setting your alarm five minutes earlier a day is helpful.
  • Go to bed at a time that will give you enough full sleep cycles to get you rested. This handy sleep cycle calculator can help you choose a bedtime that fits perfectly with waking up. http://sleepcalculator.com/
  • Consider buying or making something special to eat or drink that might tempt you out of bed and make you feel a little pampered. While you are enjoying your new exotic tea and coconut macaroon, start writing down a few other things that make you happy or that you think will improve your health and wellness. Have you been wanting to meditate? Start journaling? Add yoga to your life? Get outside more? Anything can be added to your ritual time as long as it leaves you feeling refreshed, energized, and ready to face the day. We love the simple but effective sun salutation because it doesn’t take long yet uses all of your major muscle groups. Check it out here: http://www.yogajournal.com/category/beginners/how-to/sun-salutations/
  • Write down exactly what you want to incorporate in your morning ritual. A written reminder not only keeps you from forgetting your goals, it also serves as a way to make you accountable to yourself.
  • Now time your new morning ritual. Will it make you late for work? Don’t want to set your alarm that early? Trim and tweak until you get the timing just right. The ritual should decrease not add stress!
  • Since you have been steadily setting your alarm a bit earlier every morning, you should be ready to wake up with enough time – and look forward to that alarm going off.

For more morning ritual tips or other ways to discover a new you in 2017, please give our Wilmington dental office a call at (866) 855-4390. All About Smiles, Dr. Lewis, and Dr. Grace Liu are here to help you get the most out of your smile – and your life!

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