![[Original size] Healthy (1024 × 1024 px) (9).png](https://static.wixstatic.com/media/800e4b_eefb40f1ae3c4e94a431355861747d78~mv2.png/v1/fill/w_190,h_190,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/%5BOriginal%20size%5D%20Healthy%20(1024%20%C3%97%201024%20px)%20(9).png)
.png)
Health is defined as the state of being free from illness or injury and a person's mental and physical well being. Health, in and of itself though is composed of so much more than just "illness and injury" or having a good "physical" wellbeing.
Let's be real you guys. I could give case study after case study of people who look amazingly well, but are struggling with something mentally or emotionally, or even someone who is not physically well, but has the best emotional state and is always helping others. Health comprises our whole being. It is the combination of our mental, our spiritual, and our physical wellbeing. It has been termed "holistic health" by many naturalists because of the idea that health is comprised of the "whole". When one of these areas is off, it can cause an imbalance in the other areas causing many other issues beyond just that one.
Take this case study:
Let's lay this out a little easier with an example of a headache. My son often gets headaches, sometimes even bad migraines. The simplest thing to do would be to reach for the Tylenol bottle and give him a few and call it good "Son, your headache should calm down in about thirty minutes". But what are the underlying factors?
If I start questioning him "Where have you been lately?, Did you go outside recently?, Were you playing video games or watching tv for a while?", etc... I can get a better understanding of a possible WHY for the headache and not just treat the symptom itself with what I call a "band aid" - something that covers up the symptom but doesn't truly make it go away for good. Because more often than not, those headaches come back after the denoted 4 hours and need relief again.
So - once you are able to figure out the underlying cause or factors contributing to the headache, you treat that issue, when in turn lines up with the other parts of the body and relieves the headache by solving the underlying issue.
How can I easily integrate natural health and wellness into my everyday BUSY lifestyle?
OK you guys - I KNOW how crazy life can get and how easy it is to say, phooey with it! As a working mom of three kiddos, I truly get it! I am going to give you 13 simple ways that you can EASILY integrate natural holistic health and wellness into your life and that of your family's to help bring balance to all areas of your busy lifestyle.
***These tips are in no particular order - just great tips on ways to integrate natural health and wellness for the good of the whole body***
1. Get enough sleep!!!
This one should be a no brainer for you. Have you ever had just the worst night's sleep and tried to go to work and fulfill a full 10-12 hour shift? That brain is struggling and puttering trying to keep up and put out thoughts and ideas to do its job and sometimes it stalls.
Not only that, but lack of sleep can also cause a whole host of other issues such as anger, irritability, depression, anxiety, loss of appetite, impaired memory, relationship stress, and even greater likelihood for accidents. This article goes into much greater detail about some effects lack of sleep can have on your body and how it impairs our overall health, along with ways we can improve our sleep habits.
Sleep needed by age
Babies - 24 months | 16-18 hours |
2-3 year olds | 12-14 hours |
3-13 | 10-13 hours |
Teens | 8-10 hours |
Adults | 7-9 hours |
So you can see, if you think about it, that maybe we need a bit more sleep that we are actually getting. I have seen my own patterns and know that when I don't hit at least 8 hours of sleep for myself, my whole day is just off a bit.
See if you can find a way to make this a priority and go to bed a bit earlier if you are in the "missing some sleep" category :)
2. Eat healthier meals
For you busy families and those that work 12-16 hour days, I know this is a much harder task to master. For the families that work, then have sports after work / school / then don't get home until super late, the easiest go to is a run through the nearest drive-through for a quick dinner. I do get this and I have been there before.
WHY is this so important? Food is fuel. That it the bottom line. Food fuels our brain, our body, our energy, our health, our emotions, our stamina, and our blood. We want to put the good things into our body instead of all of the fats, carbs, sugars, and other not so healthy things into it.
I am not saying to NEVER grab a burger - we are human and we are busy. There will be some days that eating out or grabbing a quick bite is our only option. Just think about the overall picture. If we do this every day for the course of a season or even if we choose an unhealthy treat every day for a month - it will slowly tear down our body and cause fractures in the whole. Find a way - something that works for you - that doesn't take up too much of your time that you can integrate more healthier food options into your busy schedule.
This was a big challenge for me as a working mom. For my family, we would do healthy snacks while out for practice, nuts and cheese, apples and peanut butter, cheese and crackers, and then we would eat when we got home. On the weekends I would make a few healthy sandwiches and freeze them to grab and go. I would also cook larger meals and freeze the extra for nights that I didn't have time to cook. Another family I know made crock pot meals and ate in between practice and school.
There are many options out there, and honestly it is not a once size fits all solution. You just have to find what works for you. If grabbing a drive through meal is your solution, just maybe think of a way to make it a bit healthier - and skip the soda (that is a whole other blog post in itself).
3.Eliminate toxins from home
This is a doozy topic here. Toxins are literally hiding in sooooo many products now it is crazy and unreal. If you have not begun looking into the toxins that slip into our home unknowingly, now is as good a time as any. I guarantee that you will be completely surprised and amazed at what is lurking in our homes that we haven't even thought about.
The highlighted portions are more common toxins that we may find more easily in our homes and a good place to start when trying to minimize these from our homes. I know that to get rid of toxins 100% quickly and effectively is not possible. It is a slow process as you learn more and more about the products that you use and as you research the ingredients in your products. This is a great tool though for you to use to be more informed on what can potentially sneak into your home and why you DON'T WANT it there at all.
13 toxins that can sneak into your home
Asbestos | toxic mineral used in building material (not as prevalent today, but is still allowed) | inflammation, scarring, respiratory diseases, cancer |
BPA / BPS plastics | found in transparent hard plastics | endochrine disruptor, obesity, infertility, cancer |
Benzol Benzonate | found in insecticides, synthetic fragrances, plastics, and even in some food additives | Neurotoxin |
DEHP | (common Phtalate) found in plastic PVC | causes damage to reproductive organs, lungs, kidneys, liver, and fetus |
Endochrine Disruptors | Chemicals that interfere with the endochrine system by mimicking or inhibiting natural hormones | reproductive damage, and cancer of the reproductive system |
Formaldehyde | A flammable gas used in pesticides, building materials, textiles, cosmetics, and home goods | skin toxicant, cancer |
Lead | A metal found in old paint, toys, ways, or even in make-up | Neurotoxin that causes brain damage, behavioral issues and is especially dangerous to children |
PBDE's (Polybrominated diphenyl ethers) | Fire retardants found in foam furniture, carpet padding, electronics, plastics, and building materials | The build-up of PBDE's over time have been associated with tumors, brain development, and thryoid issues |
Parabens | A preservative found in pharmaceuticals and cosmetics (toothpaste, shaving gels, moisturizers, and shampoos) | Endocrine disruptors absorbed through the skin that have been linked to cancer |
Phthalates | Softening agent used in plastics, beauty, and skin-care products | Endocrine disruptors, and may also exacerbate allergies or asthma in children |
PFA's (Per- and polyfluoroalkyl substances) | Repel water and grease and are used in non-stick cookware, stain-resistant clothes and carpet, and even inside the lining of a microwaveable popcorn bag | With accumulation over time PFA's can lead to heart disease, immune system damage and cancer |
PFC's (Perifluorinated Chemicals) | These are heat resistant and repel grease and water. Commonly found in fast food containers, paints, flooring and furniture | Thryoid issues, immune and reproductive system damage, hypertension, birth defects, high cholesterol, cancer |
VOC's (Volatile Organic Compounds) | A chemical that evaporates into the air, reacts with sunlight, and pollutes the indoor air. The organic compound found in this is carbon. Some synthetic fragrances can have VOC's in them. | Causes nose, throat, and eye irritation in the short term. Long term effects are liver damage, kidney damage, nervous system problems, and even cancer |
*The above information was sources from greenamerica.org
So you can see, if you read the above chart or even glanced at it for a minute that these toxins can sneak in so easily and unbeknownst to us if we are not paying attention. They can build up in our bodies and systems over time and start causing health issues that compound on each other. Our goal from here forward should be to stay alert and do our best to protect ourselves, our homes, and our families from these sneaky little pests called toxins.
4. Begin using essential oils
I could spend so much time on this one topic right here. If you have heard of essential oils or are familiar with them then you seriously do not need me to tell you that they are absolutely AMAZING!!!! Oh, wait, I think I just did. Sorry about that :) Essential oils are sourced from raw natural plants that grow from the earth (not man-made you guys). They are either cold pressed or steam distilled to get the oil from the plant in an extremely concentrated form.
Get this: it takes 75 lemons to make only 15 ml of lemon essential oil. Rose essential oil, one of the most expensive essential oils takes more that 10,000 fresh roses to make only 5ml of rose essential oil. Crazy isn't it. Ok, but back to the WHY of using them.
Essential oils are great natural products that come from nature that work with the "whole" body. They are perfect for the holistic mindset. They hit the olfactory sense, help ease the mind and spirit through the olfactory sense of smell, but they also quickly absorb into the blood stream to do their magical work on the inside of your body too. And another thing about essential oils is that they are crazy versatile in their natural health and wellness support.
Check this chart out for the TOP 5 essential oils that I would recommend you start with and see their amazing benefits for yourself!
5. Embrace herbs, spices, and honey
Herbs, herbal supplements, spices, honey - these are all great additions to your holistic wellness support. These can be integrated easily through your meals or they can be taken as supplements for more intense wellness therapy. For my husband and I, we started small and grew into a variety of herbs based on what we knew our bodies needed the most support in.
Local honey is a great addition to natural health and wellness. It is rich in nutrients and antioxidants, has antibacterial properties, and it can also improve heart health, reduce allergies, promote healing in wounds and cuts, soothe a sore throat and suppress coughs, and help to support healthy skin. If you do not have any of this amazing syrupy liquid in your home get some this week!
I love knowing that I can support my health, balance moods, reduce inflammation, support the immune system and so much more with products that come straight from nature, that help support the "whole" body and don't just put a band-aid on it. I also know that my kids can see a difference in their bodies when they use natural products and when they don't and that they want in on this journey too :)
Here is just a quick list of some AMAZING herbs and spices that you can integrate RIGHT now into your daily wellness journey and what they can do for your body!
*thyme
*ginger
*rosemary
*cayenne
*cumin
*tumeric
*sage
*garlic
*oregano
*cinnamon
6. Spend time outdoors
Did you know that spending time outside can actually promote health and wellness? Right now though, with the Texas heat, sometimes choosing the times to be outdoors is important too. This article is a great deeper read on 8 healthy benefits for spending time outdoors.
When we are in nature we not only have a chance to get in some natural exercise to benefit our physical body, we have the natural sunlight to reset our internal body clock and help us sleep easier, and we even have an opportunity to get in some fresh air.
Did you know that indoor concentrations of air pollutant's are sometimes 2 to 5 times higher than outdoor concentrations? When you go outdoors - to your yard or walk in a park, you are getting an opportunity to breath the fresh air that nature continues to provide for us everyday. (I would not suggest taking a walk along a heavily populated highway to get in that fresh air). Stick to parks, wide open expanses, beaches, or fields that have a good amount of green :)
One of the biggest advantages beyond those mentioned above is that getting fresh air and the endorphins from physical activity help to relieve tension, stress, and anxiety and overall boosting the mood and the spirit of a person. It has also been found to reduce symptoms of depression. So, if you find that you are unnaturally stressed or down on any given day, just go take a walk - listen to the sounds of nature - watch the birds in the sky or the butterflies flit across your path. Allow yourself to just be a part of nature for a little bit and you will find that stress and tension just slipping away.
7. Drink your water
Ok, so I KNOW you have heard this one before. We hear this even starting out as early as grade school. Drink your "8" glasses of water a day has been the phrase I have heard all of my life. But for those of you that don't know the WHY behind drinking water - here are nine good reasons to start thinking about increasing your water consumption
1. Water flushes toxins from body
2. It lubricates joints
3. It boosts skin and helps keep body's moisture
4. Boosts oxygen (Blood is more than 90% water and blood carries oxygen to different parts of the body)
5. forms saliva and mucus
6. cushions sensitive tissues in the body
7. helps to regulate body temperature
8. helps flush body waste
9. supports weight loss
8.Limit screen time
In this stage of time that we live, society has changed from hundreds of years ago, even just 50 years ago. In past years, before the increase of social media, internet access, and gaming, people had to communicate face-to-face. Wow! Imagine that! Some of you young people may not even remember a time without cell phone use or social media. (Telling my age here), but I still remember when the first cell phones came out and they were as big as the arm... I still remember when the "world wide web" was called the "world wide web" and it was so new that it would literally take 5 minutes to log onto the internet. Good times, those were :) But you know what, I also remember being outside ALL of the time, playing with toys, using my imagination, and huh, even using a REAL encyclopedia for research papers.
I am not saying anything at all is wrong with any of social media, the internet or gaming, but lets dig a bit deeper. Let's talk about the true screen time that we are getting in and how it effects our health.
The average American spends right 6 hours and 59 minutes looking at some form of screen a day, whether it is on social media, streaming music or podcasts, working on a desktop, or even simply watching TV. Believe it or not, we ARE NOT the largest consumers of screen time in the world, that goes to Africa and Asia, BUT we are still dedicating about 41% of our waking hours to some form of screen time. This article has a great breakdown of screen usage all over the world and how it compares to us for further reading.
What does this do to our health?
First, know that for your professionals, the ones that HAVE to use a screen for your job - I get it! Sometimes, there is not an easy way to reduce your screen time if it is part of your profession, but there ARE ways to combat it's effect on our health.
Side effects of screen usage:
*The constant overloading of the mind with images and information can impede sleep or cause a restless sleep
*Sitting too much and not moving your body
*Weight gain
*Loss of sleep
*Mental and emotional struggles
*Depression and anxiety
*Headaches and migraines
*Muscle cramps, strains, and unnatural spine formation
*Behavorial struggles
This article breaks all of these down for you and digs deep into the reasoning that screen time can impact our ultimate health and wellness so thoroughly. So, how can we fix this, ESPECIALLY if it is our job.
*Use the 20-20-20 rule at a minimum to help with eye strain. Every 20 minutes of screen time, look at something 20 feet away for 20 seconds. This helps give your eyes a break from the screen and from the blue lights that they emit. You can also use blue light blocking glasses to help ease the eye strain that the blue lights emit.
*Every hour walk around, do a different task or chore and get your body moving for a bit for 15-20 minutes. This stretches the muscles and joints and lining them back up, gives your eyes another break, and helps increase restart our metabolism. When sitting for so long, choose a chair or seat that supports your back and a position that has your neck not slumped and looking down.
*Stop looking at a screen (any screen) at least an hour before bed. The blue light that is emitted from devices confuses your inner body clock and your body does not know when it is time to sleep or stay awake. Also, keep devices out of your bedroom for a more sound sleep.
*Last, don't put stock into the images and information that you see on social media when thinking about how your life should be or what it should look like. EVERY SINGLE PERSON on this earth is different and has a different path. Know who you are, stay true to who you are and love who you are. If you are not satisfied with what you think you should look like or have the things that you think you deserve - then work toward those things but do it because it is for you - not because you want to emulate something that you see that you feel is better than what you already have. We can always improve our health, our bodies, and our attitudes, but don't let social media be the orchestrator of the why behind improving the person you are - let it be a decision based on your findings of how healthy and free you want to be in the skin that you are in.
9. Spend time with friends and family
If you are blessed enough to have friends and/or family close to you that you have a healthy relationship with, make it a point to see face-to-face at least once every few weeks if possible. When we reach outward and spend time with a physical person or group of people it has such great benefits for our health. We are no longer focused on the stress and tension of the everyday issues that constantly combat us (unless you are relieving your stress by talking about those issues with your friends) and we are having the chance to develop and deepen our relationships and be there for others. We tend to laugh more, be less tense or stressed, we move more frequently (unless meeting over tea or dinner), we work together to help with life's issues, and we learn to compromise and work out conflicts as they arise. Overall, when we get in our social time, off of media, face-to-face we are working to improve our everyday natural health and wellness.
Benefits to spending time with others:
*Cultivate meaningful relationships
*Experience less loneliness
*Reduces stress
*Decreases behavioral problems
*Improves mental health
*Teaches conflict resolution
*Increases academic performance
*Enhances physical health
*Increases life expectancy
When we are able to be with others whom we love and have a connection with our focus is often centered outward on others. We are creating memories, experiences, and relationships that help each other, that solve problems together, that work together, and developing connections that go beyond just a simple chat to helping to ultimately balance mental, social, emotional and physical well-being of all involved.
Maybe today is that day - grab your calendar and schedule a "play date" with your buddies :)
10. Drink less caffeine
Before starting this wellness journey I was a caffeine junkie. For real! I NEEDED that cup of coffee when I woke up, at 10:00, then at lunch time, again at the 2:00 slump and of course, after work when I would prep for the next day at 4:00 and sometimes even a night cap. I believe I can honestly say that I was addicted to the stuff - the burst of energy that I thought that it would supply, but I never acknowledged the utter exhaustion and slump of when the caffeine would leave my system. This was MANY MANY years ago you guys - I have since learned that I was in trouble. Now hopefully you aren't quite that bad. If so, know that you can also change ;) Caffeine can have some pretty yucky health risks to our bodies from physical to mental and emotional issues. Let's take a look:
Health risks of too much caffeine:
*affects concentration
*causes insomnia
*headaches
*nervousness and irritability
*increased urination /
*increased heartrate
*muscle tremors
*increased tension and anxiety
*increased blood pressure
Recommended caffeine consumption:
***I have to add this in here though - the above data is from the mayoclinic - and with all of the things that I have learned and found through this natural journey -sodas and energy drinks are one of the worst things that you can put into your body and completely not natural - that is another post for another day***
400 mg of caffeine= roughly 4 cups of coffee a day / 10 sodas per day / 2 energy drinks a day
Adults | 400 mg |
Pregnant women | 200 mg |
ages 12+ | 100 mg |
children | not recommended |
Caffeine alternatives:
*mudwater (my conversion journey / but expensive / 14 mg of caffeine)
*water
*green tea (a much better alternative to coffee / 24-45 mg of caffeine)
*hot tea (black tea 14-70 mg of caffeine per cup)
*herbal tea (most herbal teas are caffeine free)
These are just a few alternatives that you can try. Maybe taking one or your sodas a day or cups of coffee and replace it with one of these options and start slowly. Remember that as you decrease your caffeine intake to help increase your health and wellness, you will possibly experience side effects. Take it slowly and decrease one day at a time and one step at a time. If you are a caffeine junkie like I was it will take time, but you can for sure get there! Also remember that caffeine in general is not the problem - it is the AMOUNT of caffeine that our body consumes each and every day that adds up and inhibits our bodies' ability to be as healthy as it can be.
11. Protect the skin you are in:
This goes without saying. We only get one body in our life - our body is our protection, our armor against life's weapons that it throws at us. If we do not protect this armor our physical body will be much more easy to attack. The worst part is that many of the weapons that come against us are invisible to the naked eye - we just have to know that they are there and that we need protection against them.
Ways to protect your skin naturally:
*UV Rays and sun damage- use a NATURAL sunscreen
*Free radicals (unstable molecules that cause damage to our skin cells) - increase your antioxidants through foods,, natural lotions, carrier oils, or essential oils
*Reduce the toxins that are being used in your skin-care routine (see above)
*Drink more water to balance body's moisture
*Use a natural moisturizer to help with dry skin
12. Practice being grateful
Chew on this quote for a minute....
I know that there are days that we can wake up and just be so amazingly happy it is ridiculous.
But really, where does that happiness come from? It comes from being grateful for what you have! When we are grateful and thankful for what we have we have a sense of fulfillment, of security, of belonging, of pleasure, of worth and all of those feelings promote a sense of happiness with life in general. Sometimes it is so easy to fall into a "pit" of frustration, of anxiety and stress, of decreased self-worth, and lack of fulfillment. If you are ever in those moments, take stock - are you happy? Nope, not at all. There could be a whole host of other emotions, but happiness is not usually found when the others are present.
When we are grateful for the simple things, it builds upon itself and we find more to be grateful for. As shown, when we are grateful, we are happy. When we are happy we are ultimately promoting a healthy and balanced body in all areas - physical, emotional, mental, and spiritual. If you are struggling with finding something to be grateful for - start small - choose just one thing a day and focus on that for the WHOLE day!
***Choose something that you can be grateful for today - promote happiness and wellbeing***
13.Do something for someone else every day
This image right here you guys..... The innocence and joy behind the giver. I love when my little one goes and finds me a simple flower in the field and brings it to me. "I love you mom, here is a flower for you". I treasure those moments as they are truly heart felt and innocent.
When we give, whether it is a physical gift of a service, we are taking our complete mindset off of ourselves and thinking of others. We are putting others before ourselves. When we do this we are NOT focusing on the struggles and hustle and bustle of everyday life but of how we can help and benefit others in their moment of need.
I truly believe that this in itself is a great natural alternative medicine. Giving, loving, showering with praise, hugging, being there to talk to for a struggling person, cleaning the yard of the elderly, smiling at someone who opens the door for you, or even buying groceries for someone who isn't able. It doesn't have to be a big event or cost much or any money, but I will tell you that the receiver of your gift will feel at that moment that the world was given to them in their time of need and that will bring you happiness and comfort.
Find someone every day to just bless with a simple gift from your heart to theirs. Be like a child and find the joy in those moments and let the struggles of the day fall away as you bless others.
That is it you guys. Those are my top 13 natural tips to increasing your health and supporting your body's wellness. I know it was a lot of information, but honestly, there was not a single one that I would leave out. With all of the tips above - in my own personal journey with my family - we have been there. We have seen, as a family, the negative effects from those items, along with the positive benefits when working to eliminate or drastically decrease the amount of some of this items in our home or use during the day.
It doesn't happen overnight. That is why I am always referring to this natural path as a "journey". It is a road that is traveled every day - some days you will make great progress, some days will be a short jaunt, and some days you will take a new direction. A journey is a path in the way in which you want to go. For me and my family we have chosen the natural route and I have loved every minute of it and what it has done for our health and wellness.
I can only hope that with the tips, the information that I share, and the benefits to natural or "holistic" health you will want to slowly begin that journey too!!!
~Happy trails my friend~
Enjoy the journey!!!
Comments