Dear R&R Fam,

Let’s be honest—we’re all doing it. Sitting while we work, sitting while we scroll, sitting while we relax.

But did you know the average person now sits for over 21 hours a day? That’s a whole day of stillness, and your body was never designed for that.

Welcome to what researchers are calling “Sitting Disease.” But don’t panic—there’s good news: the solution isn’t a gym membership. It’s about breaking the cycle with small, intentional movement throughout the day.

Let me share what works for me—even while juggling work, motherhood, and wellness.

Here’s what’s in today’s issue:

• Why “sitting disease” is silently damaging your health

• My personal 50s @ 50s movement strategy (400 reps a day!)

• Herbal solutions for screen fatigue, poor posture, and sleep disruption

• And more…

P.S. If Gmail decides to play hide-and-seek with our herbal goodness, just hit that "Read Online" link up top. First time here? Sign up and join our natural healing adventure!

The Hidden Hazards of Sitting Too Much

Here’s what the science is warning us about:

1.  Posture Problems: From “tech neck” to spine compression, poor desk posture is causing long-term damage.

2. Digital Eye Strain: Blurred vision, headaches, dry eyes—also known as Computer Vision Syndrome.

3. Metabolic Disruption: Sitting slows circulation, lowers calorie burn, and increases your risk for obesity, diabetes, and heart disease.

4. Mental Health Impacts: More screen time = higher rates of anxiety, depression, and sleep issues.

My Favorite Fix: 50s @ 50s

I call it 50s @ 50s, and it’s my secret to keeping my energy up—even during the busiest days.

How it works:

⏰ Every 50th minute of the hour, I move.

• 25 lower-body reps (think squats, lunges, or stair step-ups)

• 25 upper-body or core reps (bicep curls, rows, or ab holds)

• OR I walk in place for 2–5 minutes if I’m low on time or in a Zoom zone.

🔁 Do this 8 times a day and that’s 400 movements—no gym required.

Additional Screen-Time Solutions That Work

1.  The 20-20-20 Rule
   Every 20 minutes, look at something 20 feet away for 20 seconds.

2.  Posture Matters
   Keep feet flat, spine tall, and screens at eye level. Use lumbar support if needed.

3. Reduce Blue Light at Night
   Avoid screens 1 hour before bed. Try herbal tea instead.

4. Active Breaks Beat Burnout
   Do a walk-and-talk call, stretch, or rebound for just 5 minutes between blocks of work.

5. 📵 Set Tech Boundaries
   Turn off notifications and create screen-free zones at home (start with your bedroom!).

🌿 Herbal Helpers for Screen-Induced Stress

Long hours at the screen aren’t just hard on the body—they affect your focus, mood, digestion, and sleep. Here are a few of my go-to herbs to bring you back to balance:

1. Fever Grass (Lemongrass): Calms the nervous system and helps with tech-related tension.

2. Spanish Needle: Strengthens circulation, relieves muscle fatigue, and supports healthy vision.

3. Soursop Leaf Tea: My nightly ritual to unwind from a screen-heavy day. Supports better sleep.

🛒 Grab your herbal wellness essentials → [JamrockNaturals.com]

Rethinking Productivity and Well-Being

It’s easy to associate sitting and screens with productivity—but the science tells a different story.

• Sitting too long alters brain function.

• Screens suppress melatonin.

• Digital overload fuels fatigue and anxiety.

You don’t need a new job or fewer meetings—you need more intentional movement and mindful routines that support your whole body.

🧘🏽‍♀️ Wellness isn’t something you “squeeze in.” It’s a rhythm you live by.

Your Weekly Wellness Challenge:

✅ Try 50s @ 50s for one full day this week
✅ Follow the 20-20-20 rule for your eyes
✅ Replace one evening scroll session with a tech-free tea & stretch ritual

Stay well and move more,
Tami & the Roots & Remedies Team

THAT'S A WRAP

Ready To Take The Next Steps?

🌿 Shop Jamrock Naturals: Explore authentic Jamaican herbal products to enhance your wellness. Shop Here