Tuesday

"I am allowed to enjoy quiet wins."

Welcome to Tuesday! Today, we're chatting about:

• Why resilience matters for heart health

• Gut health starts in the mouth

• How to feel less bloated

• Why bright lights bother you

• Taking care of your hearing health

Why Resilience Matters for Your Heart

Stress is part of modern life. Traffic, deadlines, nonstop notifications. They all trigger the body’s fight-or-flight response. In short bursts, that reaction is helpful. But when stress lingers, it can raise heart rate and blood pressure, increase stress hormones, and contribute to inflammation and higher LDL cholesterol levels—all of which strain the heart over time.

Cardiologists note that resilience, the ability to adapt and recover during adversity, can help buffer these effects. A strong resilience response may lower the impact of chronic stress, support healthier habits, and make it easier to manage medical challenges if they arise.

Building resilience isn’t about eliminating stress. It’s about responding differently. Practical steps include accepting difficult situations, maintaining healthy sleep and exercise habits, staying socially connected, and developing flexibility in how you think about the future.

Over time, these small habits can reduce stress’s physical toll. While stress may be unavoidable, how it’s handled can play a meaningful role in long-term heart health.

The Mouth–Microbiome Connection

Gut health often gets the spotlight, but digestive balance begins in the mouth. The oral cavity has its own microbiome, and the bacteria there don’t stay put. When oral hygiene slips, harmful bacteria can travel through the bloodstream or survive the digestive tract, potentially disrupting the gut microbiome and contributing to inflammation.

Experts note that gum disease is associated with inflammatory responses that extend beyond the mouth. Inflammation triggered by plaque buildup can affect the gut barrier and has been linked to broader health concerns, including heart disease and metabolic conditions. The relationship also works both ways: chronic gut inflammation may increase susceptibility to gum disease.

Daily habits make a difference. Brushing twice a day, flossing, staying hydrated, and eating fiber-rich foods help maintain microbial balance in both the mouth and gut. Regular dental visits and routine medical checkups can also catch early signs of imbalance before they escalate.

How To Feel Less Bloated

For many of us, feeling bloated or uncomfortable after meals slowly becomes something we expect. It might show up as that overly full feeling, inconsistent digestion, or going to bed wishing your stomach felt more settled. Probiotics are often suggested as a solution, but many don’t fully help. Taken during the day, they compete with food, stress, and active digestion.

Peptiva was created to address this problem. It’s a doctor-formulated probiotic designed to be taken at night, when the gut naturally shifts into repair and reset mode. Instead of working against digestion, it supports the body while it rests.

Clinical research shows Peptiva’s targeted blend of six strains helps:

• Reduce bloating and indigestion

• Support regularity

• Fall asleep easier

• Stay asleep through the night

It’s simple to add to your routine too: just take one capsule each night before bed.

For a limited time, Peptiva is offering a 15-day free sample so you can try it before committing. Samples are limited and going quickly.

Try the 15-day free sample and give your gut the chance to reset overnight.

Thank you to Peptiva for sponsoring Note To Self. 

Why Soft Lighting Feels More Calming

If the overhead “big light” instantly ruins the mood at home, there’s a reason. Bright, ceiling-mounted lighting sends a strong visual signal to the brain, increasing alertness and making it harder to relax. Even without sensory sensitivities, many people find it overstimulating.

Psychologists explain that harsh overhead light creates a steady stream of visual input. For those with a lower tolerance for sensory stimulation, that intensity can feel intrusive or physically uncomfortable. Bright, cool-toned light can also cue the nervous system to stay alert, which may feel like stress when the goal is to unwind.

Softer lighting, like lamps, warm bulbs, or candles, reduces that sensory load. Lower light levels allow melatonin to rise in the evening, supporting the body’s natural wind-down process. Swapping overhead lights for warmer, dimmer options can quickly shift a room from clinical to calming, helping both mood and sleep.

Make Your Hearing Health a Priority

Wellness Roundup

Parting Thoughts

• ✅ Did You Know: Unfinished tasks stay mentally “active” for up to 24 hours. This is known as the Zeigarnik effect.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You don’t need a label to deserve support. If something feels heavy, that’s reason enough to take it seriously.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!