I love my job… What I mean when I say this is that I love seeing people get better and healthier as we work together on every aspect of their lifestyle.
As a “wholistic practitioner” I often spend extra time with my patient getting their “whole story” from where they were raised to where they live now; from what childhood diseases they experienced to what health concern they are dealing with now; from what they ate as a kid to what they are eating now; and so on.
When it comes to your health, your history matters because it’s what makes you, you. Even though a patient may come in with the complaint of indigestion, they’re not getting out of my office without reporting their current dietary habits, stress-reduction techniques, sleep status or exercise regimen. All of these components are incredibly important to one’s mental, physical and emotional health.
Here’s a sampling of the advice I give many of my patients who want to get healthier:
- Drink a minimum of 1/2 your body weight in ounces water daily – Between meals mainly (to allow your body optimum digestion of foods). Don’t drink water too close to bedtime if it keeps you up at night (1 hr gap)
- Strive for eating 3 meals per day (typically 4-6 hours apart).
- No Caffeine after 1-2 pm (don’t want to stimulate those adrenals too much before a sleep).
- Refer to the “Dirty Dozen, Clean 15” list by EWG.org to help you grocery shop the produce section.
- Make sure all foods are free of artificial flavors, artificial sweeteners, nitrates, GMO, MSG and least processed.
- Minimize sugar: stick to 20 grams or less per day (example: 1/4 cup rice)
- Get familiar with your body! You are with you 24-7 and can pick up on subtle nuances that could indicate an underlying disease process.
- GET SUPPORT!! – accountability is KING! Tell others when you’re attempting a healthy change or habit so they can support you!
- Healthy fats are important to create the backbone of healthy steroid hormones! Eat your healthy fats at every meal (avocado, EVOO, Coconut oil, nuts, seeds, MCT oil, Grass fed butter (Kerrygold), free range eggs)
- BEDTIME ROUTINE – 45 min before bed, tone down lights, calming activities, cool comfortable temperature, no TV/ PHONE/ COMPUTER, stop fluids, Epsom bath (3-5 cups Epsom/ bath)
- com <– refer to this site if you are deficient in any nutrients. Great recipes too!
- Vitamin D3 Maintenance dosing: 1000 iu per 25# body weight per day
- Get moving, even if only 10-20 minutes per day, it matters! Our bodies work better when we move more, so get on YouTube and search up a quick beginner’s workout or take a walk with a friend or start a plank challenge.
I hope you can use some of these suggestions to make some healthy changes in your regimen. If you’re still struggling to implement healthy new habits, or if you’ve started a variety of healthy habits, but you are not feeling better, come on in and see me! I enjoy using my experience and skillset to work on challenging cases where alternative means are necessary to see breakthrough.
We’re here for you as a comprehensive healthcare team, working with our patients as their partners.