8 Easy Ways to Improve Your Health Today
The journey to take back your health can be as simple or as complex as you make it. There are many easy habits that you can incorporate into your daily routine to improve your health, none of which require a steep learning curve or a high upfront investment.
Here are 8 actionable steps you can take to improve your health today.
medical advice disclaimer: This website does not provide medical advice and is intended for informational purposes only. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration (FDA) and are not intended to diagnose, treat, prevent or cure any disease.
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morning: detox
Mornings are an excellent time to detox. Your body has spent the night restoring and rebuilding, and you can help it remove accumulated toxins and trigger metabolism, setting your day up for success.
1. coconut oil pulling
instructions:
Add 1-3 tsp of coconut oil to your mouth, then swish it around for 5 minutes, sucking back and forth through your teeth.
benefits:
- reduces oral inflammation and bleeding
- resolution of symptoms of dry mouth/throat & chapped lips
- whitens teeth
- reduces bad breath
- improves oral hygience
- strengthens muscles and jaws of oral cavity
Oil pulling is a traditional folk remedy practiced in ancient India. It is believed to cure more than thirty systemic diseases when practiced regularly and as directed.
Journal of Traditional and Complementary Medicine
tip:
Keep the jar of coconut oil and a spoon next to your bed until it becomes part of your morning routine. After oil pulling, spit the oil into the trash can, not down the sink.
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2. lemon water
instructions:
Cut a lemon in half, then squeeze the juice into at least 8 ounces of water. Drink quickly or slowly on an empty stomach; wait to eat for at least 15 minutes. Try to use an organic lemon if affordable.
benefits:
- antimicrobial and antioxidant
- rich source of vitamin C
- rich source of bioactive flavonoids
- rich source of provitamin A carotenoids
- decreases risk of metabolic syndrome
- decreases risk of neurodegenerative diseases, cardiovascular disease, diabetes, and cancer
Citrus fruits are an excellent source of bioactive compounds, mainly phenolic compounds (flavonoids, phenolic acids, and coumarins), terpenoids (limonoids and carotenoids), and pectin. In addition, citrus fruits are rich in nutrients, such as ascorbic acid (vitamin C), tocopherols and tocotrienols (vitamin E), and minerals (selenium, zinc, copper, iron, and manganese).
Antioxidants
tip:
Make sure to drink your lemon water at least 15 minutes before eating or drinking your other morning beverages (i.e. coffee or tea), otherwise your body will not have time to optimize the detoxifying properties of the lemon.
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afternoon: relax
Afternoons are an important time to take a break from your life. This feels counterintuitive in today’s overscheduled culture, and, for some, it may feel impossible. We can continue to push ourselves until we’re running on fumes and approaching adrenal fatigue, or we can surrender to the fact that we are mortal and make time for our mental and emotional health.
3. fresh herbs
instructions:
Purchase one or more herb plants from your local nursery and plant in your yard or in a container.
benefits:
- powerful antioxidants
- powerful anti-inflammatories
- culinary and medicinal uses
- growing is less expensive than buying
- growing connects you with your food
- growing supports mental health
In particular, some of the potential health benefits of herbs and spices include conferring protection against cardiovascular disease, neurodegenerative conditions, chronic inflammation, cancer, obesity, and type 2 diabetes. A number of herbs and spices have also been noted for their strong antioxidant, anti-microbial, and anti-inflammatory properties.
Genes and Nutrition
tip:
The easiest herb to grow is any type of mint; these herbs grow rapidly, are hard to kill, do well in containers, and grow in shade/indoors. The fresher the herb, the more antioxidants it contains; add fresh herbs to as many meals or beverages as you can.
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4. quiet time
instructions:
Quiet/silence is critical for mental health. Mental health is critical for physical health. Without silence, health is impossible. Take 20 minutes up to 2 hours in the afternoon and spend it doing something that you do not need to do (i.e. draw, color, read, write, think, or sleep). Do not do anything that causes or requires sound.
benefits:
- builds mental health
- builds brain function
- increases numbers of neurons
- decreases stress
- increases patience
Compared to controls at this stage, exposure to silence had generated significantly increased numbers of BrdU/NeuN-labeled neurons.
Brain Structure and Function
tip:
For parents, making quiet time a part of everyday routine for both adults and children can provide immense mental and physical benefit for the whole family. Use quiet time to help your children learn the value of silence and give yourself a much-needed break.
evening: digest
Evenings are typically the worst time for everyone, both adults and children. After full days, patience is thin, hunger is strong, and mental and physical reserves are weak. Your body has less energy and ability to digest efficiently and the cumulative stress of the day can lead to overconsumption, especially of sugar.
5. apple cider vinegar
instructions:
Sip 1-2 tbsp of apple cider vinegar prior to eating meals, especially dinner.
benefits:
- improves digestion
- antibacterial & antimicrobial properties
- anticancer & antioxidant properties
- helps to control blood sugar
- regulates fat metabolism
- supports weight loss
Considering the discovery of various functional ingredients and clarifying their mechanisms, some vinegars could be functional foods or even medicines, depending on a number of proofs that demonstrate these constituents can cure chronic diseases such as diabetes or cardiovascular problems.
Comprehensive Reviews in Food Science and Food Safety
tip:
During the fall and winter, consider making fire cider, which is apple cider vinegar infused with disease-fighting herbs like garlic, ginger, onion, jalapeno and horseradish.
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6. crushed, fresh garlic
instructions:
Use a chef’s knife to smash individual fresh garlic cloves, then peel the skin off the garlic. Finely chop the garlic and add to dinner. Organic is best.
benefits:
- antioxidant & antiviral
- antimicrobial & antifungal
- antihypertensive & anti-anemic
- anticancer & anti-diabetes
- regulates fat metabolism
- supports immune function
[g]arlic is rich in organosulfur and flavonoid compounds which are effective in the management of wide range of health disorders, and may be a useful remedy in the prevention of COVID-19.
Frontiers in Nutrition
tip:
Make sure to crush the garlic first; it releases allicin, an anti-cancer compound. If the thought of peeling garlic stresses you out, consider teaching your kids to do it for you. We’ve taught our 7-year-old and our 4-year-old to peel garlic, and they both find it relaxing and enjoyable. It’s a great way to get kids involved and excited about food as medicine!
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night: restore
Night is the time to disconnect from productivity and obligation and focus on self-care. Structuring your nights to promote relaxation and optimize sleep will allow your days to be far more productive. Prioritizing sleep is one of the best things you can do for self-care. Without enough sleep, your health will start to deteriorate.
7. detox bath
instructions:
Run water as hot as you can stand into your tub. Once full, add 1/4 cup – 1 cup of sea salt, 1/4 cup of baking soda, and 1 tbsp – 1/4 cup of bentonite clay. Soak in tub for at least 10 minutes. The goal is to sweat as much as possible, as sweating is a powerful way to detox. Afterwards, shower with cool water.
benefits:
- sweat is a powerful method of detoxification
- salt water is a powerful method of detoxification
- baking soda baths improve sleep quality
- bentonite clay draws out and absorbs toxins
- hot baths increase relaxation and promote sleep
PBHWB (water-based passive body heating) of 40-42.5 °C was associated with both improved self-rated sleep quality and sleep efficiency, and when scheduled 1-2 hours before bedtime for little as 10 minutes, significant shortening of sleep onset latency.
Sleep Medicine Reviews
tip:
If you stay in the bath long enough for the temperature to cool down, you can add magnesium salts to allow your body to relax further. Don’t add the magnesium if the water is hot, however. Use sea salt, baking soda, and bentonite clay to cause your body to release toxins through sweat. Use magnesium once the water has cooled, since your body will then begin to absorb it. Be careful with this, as your body will also begin to re-absorb the toxins you have released into your bath water.
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8. consistent bedtime
instructions:
Choose the most realistic time for you to go to bed every night, then go to bed at the same time every night.
benefits:
- regulates circadian rhythm
- improves sleep quality & quantity
- improves mental health & cognitive function
[t]he available evidence supports that earlier sleep timing and regularity in sleep patterns with consistent bedtimes and wake-up times are favourably associated with health.
Applied Physiology, Nutrition, and Metabolism
tip:
Consistent bedtimes are even more important for children than they are for adults. Make your family’s bedtime routine a predictable, consistent, comforting and sacred ritual.
Of these 8 ways to improve your health, 6 utilize food as medicine. The remaining 2–quiet time and consistent bedtimes–are more important than the other 6 combined.
Without mental and emotional health, physical health deteriorates, no matter what you’re eating.
If you can only incorporate a few of these changes into your family’s daily routine, choose quiet time or consistent bedtimes. Prioritize your heart and your head, and your body will reap the benefits.
Leave a comment below and let me know which of the 8 ways work for you and your family!
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