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In this blog, dive inTO Dr. Ko’s personal toolkit for maintaining optimal physical health—a collection of carefully chosen items that support mental well-being, enhance daily life, and potentially augment the transformative journey of ketamine therapy.
You are a whole person. Which means to be the amazing person you are requires supporting all parts of you! So that intricate dance you do in maintaining your well-being, includes a harmony between mental and physical health. As a physician and advocate for holistic care, this blog is a collection of tools from my daily life that fortify my physical health. When the foundation of my physical well-being is strong, so is my mental wellness which makes me a better doctor, father, and human.
Fitbit Versa 4: Track your resting heart rate and sleep patterns effortlessly with the Fitbit Versa 4. It has an impressive battery life which I love, and ensures you're always informed about your health metrics. Tip: Wear it all day and night to monitor your level of activity and sleep quality and make adjustments to function better.
Levoit Air Purifier: Whether it's getting rid of an odd smell or clearing out allergens, I breathe a LOT easier with the Levoit Air Purifier. Tip: Place it in your bedroom for cleaner air, which may contribute to improved sleep and well-being.
Adjustable Dumbbell Set: With an adjustable range from 5 to 55 lbs, this dumbbell set means I never have an excuse to skip a workout. Tip: I start with a comfortable weight and gradually increase to challenge the muscles.
Perfect Pushup: I maintain optimal form and reduce the risk of injury with the Perfect Pushup. Tip: I add them into my exercise routine to strengthen my upper body effectively.
Pull Up Bar for Doorway: Essential for building back muscles, a doorway pull-up bar also gives me a chance to decompress my lumbar spine. Tip: I hang for a few minutes at the end of the day to aid in back alignment.
Kardia Mobile 6 Lead EKG: This handy device pairs with my phone to detect arrhythmias and can even be reviewed by a cardiologist for an additional fee. Tip: Consider using it regularly to keep tabs on your heart health, especially after intensive workouts.
Hearos Ear Plugs: These ear plugs help me to have a quiet environment for a restful sleep and even protect my ears in a loud setting. Tip: Keep a pair on your nightstand and in your travel bag, so you're always prepared for a peaceful rest.
Blue Light Blocker Glasses: I minimize screen-induced sleep disruption by wearing these blue light blocker glasses before bedtime. Tip: I put them on at least an hour before sleep to help decrease stimulating my retina, especially when I’m doing a last minute email.
Eyeshades for Sleeping: Darkness cues your body for rest, and eyeshades are perfect for creating a sleep-conducive environment. Tip: Combine these with a consistent bedtime routine to signal your body it's time to sleep.
Contour Cervical Ergonomic Pillow: Seems especially beneficial for me as a side sleeper, this pillow has helped alleviate my neck and shoulder pain. Tip: Slip a second light pillow case over this, so the velcro on your eyeshades don’t get caught on it.
Pso-Rite for Psoas Muscle: It might be uncomfortable initially, but the Pso-Rite tool is excellent for releasing the psoas muscle, which has eased my low back pain. Tip: I use it post-workout or after long periods of sitting to support my lower back.
Buckwheat Meditation Cushion: Makes my meditation practice more sustainable with a comfortable buckwheat cushion for better posture and focus. Tip: Meditate daily, starting with a few minutes and increasing the duration as you become more comfortable.
Manduka Yoga Mat: Ideal for yoga or home workouts, the Manduka Yoga Mat provides a stable, cushioned surface. I’ve had my mat for years! Tip: Roll it out in a peaceful corner of your home to create a temporary dedicated space for your practice.
KOHLER Non-Electric Bidet: Promote personal hygiene and reduce toilet paper usage with this non-electric bidet, which may also alleviate discomfort from hemorrhoids. Tip: Incorporate it into your daily routine for a refreshing and eco-friendly alternative to use less toilet paper.
Ketamine treatments alone are not going to help transform your life. What is really going to move the needle, are changes in your everyday life. Incorporating these tools is more than a practice, it's a commitment to your mental well-being. Cheers, and I hope these items serve you well!
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