Health Education Blog

Nourish and Flourish

If you are anything like me, holistic health seems completely overwhelming and unattainable. Not to mention all the conflicting advice on the internet! Since I too have been a victim of this in the past, I wanted to give you some simple actionable steps to start incorporating into your routine TODAY to get you on the path to better health!

1. Hydration- Sounds simple right? Well most people think that they are getting "enough" water. Well, how much is enough? This actually varies by person, and is equal to about one half of your body weight in oz per day. So, if you weigh 150lbs you should be drinking around 70 ounces of water per day! This will keep you skin feeling soft and clear, supporting your organs, and helping your heart circulate blood most efficiently! Water quality matters too, try to focus on reverse osmosis, and natural spring water for maximum health benefits.

2. Whole Foods- When you chose whole foods, like fresh unprocessed fruit, meat and veggies, you are giving your body maximum nutrition! Fresh produce is the most nutrient dense followed by frozen, and canned. A few tips to incorporate whole foods are to start making swaps here and there. Roast some tomatoes and blend them for sauce instead of grabbing a can of Prego, a few minuets of prep work goes a mile when it comes to quality! Instead of buying granola bars that contain inflammatory seed oils, make them at home with all your favorite inclusions! Small steps!

3. Movement- Aiming to get at least 5 thousand steps per day. This level of exercise is associated with reduced levels of heart attacks, stroke, and heart disease. Get more steps for an even more dramatic reduction! If this is not realistic for you, getting 30 minuets of body weight exercise a few times a week is a great place to start.

4. Sleep- I think if we all knew how valuable sleep is for your body, it would be everyones top priority! Did you know insulin resistance can be created in the lab with 3 days of moderate sleep deprivation? Aiming to get at least 8 hours of sleep is essential for everyone! But especially important for those who have chronic health issues. And to the moms; its okay if your sleep is broken, just try to nap when you can. Eliminating blue light 2 hours before is essential to resting well.

5. Stress- The silent killer. Stress absolutely wreaks havoc on virtually every body system! It can reduce your stomach acid production, impact memory, increase cortisol levels, weaken your immune system, and if thats not all bad enough, lead to conditions like heart attacks and stroke! Learning to cope with stress is imperative for health. A few quick tips to decrease stress is to breathe. Inhale slowly through your nose for 4 seconds, hold for 7 seconds, exhale fully through your mouth for 8 seconds. Repeat this 3-4 times. This will help to lower your heart rate, increase oxygen, and calm your nervous system. Journaling can also be a good option for stress reduction. Not only is this a form of mindfulness and self care, but when you express yourself and get things off of your chest you can let them go much easier.

There you have it! Your 5 steps to wellness from a Functional and Holistic health perspective! I hope that these tips help you and that you can start making progress today! If you love all things health and wellness be sure to enter your email to receive the monthly news letter!!

Your Journey to Holistic Health: 5 Tips From a Functional Nurse