Small steps to health

Many people seem to be overwhelmed when they think about “getting healthy”. I want to encourage you to take small steps to health and to celebrate even the tiniest wins! ⁠⁠

In this blog post, I will list five implementable steps you can take to improve overall health.

• Eat enough and regularly - in a world where dieting is in and fad diets, such as intermittent fasting, are often encouraged, eating enough and regularly can seem counterintuitive. However, it is important to understand that skipping meals, especially if you are a woman in the childbearing age, can not only leave you fatigued and famished but can also lead to various hormonal disruptions and metabolic distress. Additionally, restricting calories and food has been shown to increase binge eating or overeating once food is consumed. This can lead to blood fluctuations which can increase inflammation in the body and even lead to the development of insulin resistance or pre-diabetes.

What to do - eat enough food, and choose nutrient dense whole foods that fully nourish your body. Consume balanced meals and snacks that contain the correct ratio of carbohydrates, protein and fat. And remember, if your great-grandma wouldn't recognize it, don't eat it!

• Hydrate adequately - most of us are chronically dehydrated! While forcing yourself to chug gallons of water each day may feel like a good place to start, it's very important to note that cellular hydration requires minerals, like salt and potassium.

What to do - a great way to increase hydration at a cellular level, especially if you are post exercise or are feeling extra dehydrated, is to mix water and mineral rich items such as ripe fruits (lemons, oranges, berries), or to consume veggie and bone broths.

• Prioritize movement - any movement counts!

What to do - take the stairs instead of the elevator, intentionally choose a parking spot that’s farther away from your destination, stand on one leg when you’re doing laundry or cooking the kitchen, and walk anytime you can! Your lymphatic system and immunity is stimulated by movement, which helps pump blood and fluid through the body.

• Decrease toxic load - Long term exposure to environmental toxins and toxic products can lead to a stressed out immune system, which could potentially lead to autoimmune disease and/or symptom flare-ups.

What to do - be mindful of the products you consume. Choose “green” or “eco friendly” toxin free options whenever possible.

• Manage stress - the truth is that the experience of stress is somewhat inevitable. But is how we deal with it that can and should be managed.

* Major stressors, such as illness, trauma or physical exhaustion, are immunosuppressive and have been shown to return your immune system to 40-70% below baseline. That is why so many people experience their first autoimmune symptoms or flare ups after a particularly stressful time in their life.

What to do - set aside time (even if it’s just 5 or 10 minutes per day) to practice whatever activity gets you to get out of your head and let go. Whether it's creating something, meditating, exercising, socializing, or doing nothing at all - it’s a good de-stressing strategy as long as it works for you!

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