Beginnings:

   1. Be proactive in your health. Ask questions. Research.

   2. Listen to your body and connect (both the positive and negative) dots of the effects of certain foods, sleep schedules, and stressors and de-stressors.          Watch and identify patterns of what contributes to illness and what helps you.**

   3. Find a primary care provider whom you feel comfortable with and trust, who listens and answers questions. If you prefer alternative care, you might also consider chiropractic care.

   4. Remember hygiene. Limit touching face when out. Wash hands when arriving home. Launder hand towels frequently. Keep/use hand sanitizer in the car/purse/home entranceway.

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**Examples of patterns: A morning migraine: after having movie snacks at the theater, after doing very challenging workouts in the evening, or with decreasing/increasing caffeine. Catching a cold when: there are rapid temperature changes, getting wet feet, skipping a meal, or eating high carb foods before bed. A sore throat: after yelling at a game, forgetting to drink enough water, or eating more dairy products or sugar than usual. An upset stomach: after eating certain foods, eating while upset, or with certain medications/supplements on an empty stomach.

Use experimentation and elimination to find what is most beneficial. Note the things that increase your well-being such as a hot shower or limiting food sensitivities such as corn or flour.

 

Set aside a few minutes each week to assess current health and upcoming requirements of the week ahead – will it be challenging to get enough sleep? What fruits and vegetables can be prepped ahead of time? What (healthier) snacks can be on hand? (Popcorn over chips, dark chocolate covered almonds over candy bars, etc.) What is the healthiest fast food choice you enjoy if you get in a bind? What slight change can be added to the day to aid your well-being…

 

Tips on Increasing Well-Being…

-Start sipping from a water bottle upon waking and finish it off with breakfast. As it becomes easier, add another bottle between breakfast and lunch, and lunch and dinner. Staying hydrated helps ALL body systems. It aids digestion and can help with not overeating.

-Think of food as both fuel and first-line medicine.

-Have fruits and water 30-40 min. prior to meals when possible. Either way, eat vegetables at the start of the meal for nutrition and satiety. Be sure to include healthy proteins. These are the food groups to go back for seconds on if still hungry; in other words, limit carbs.

-For times of indulgence – such as weekend donuts or Halloween candy, have a quality protein, such as grilled chicken, prior to the treat. This will help in limiting the effects of the sugar, which lowers immunity and can cause blood sugar spikes leading to greater hunger and calorie intake. Also, for times of indulgence, make sure its “worth it.” In other words, don’t eat a 300-calorie cookie if what satisfies your indulgence is a 400-calorie ice cream cone. Eat the ice cream cone… occasionally 😊.

-Look for ways to increase activity. Increased exercise is a proven way to improve quality and quantity of sleep. A 10 min. walk 3X/day is as effective as 30 min., plus adds energy to a slump!

-Develop “sleep hygiene.” Basically, this amounts to having a (relaxing) bedtime routine and lower lighting. These tell your mind and body it will be time for sleep soon. Google search for more ideas/specifics.

 

Ways to reduce symptoms of cold, sinus infection, or ear infection. (Things that have worked for my family) Note: The sooner the symptoms are caught, the quicker and better the results.

1. Remember the basics: extra rest and sleep , increased water/fluids, oranges and other fruits, chicken bone broth/soup. Continue for several days even if feeling better to avoid a recurrence while immune system is lowered. Avoid empty calories/high sugar.

2. Eat a spoonful of quality, low fat yogurt after meals to increase improve gut health & immunity.

3. Supplements. *Do not take without consulting your primary care physician, particularly if taking any prescriptions as some do have interactions. Use only one of these at a time as some have overlapping ingredients; it’s also helps in identifying which one works well:

-OTC Airborne -OTC Echinacea and goldenseal (herbal) capsules -Online product from Standard Processing: Catalyn (whole food vitamins and minerals) or Drenamin (for those who are physically burnt out – supports adrenal gland) I also recommend homeopathy.

1. Other: -Honey and lemon juice mixed for a sore throat -Soak in a bath with warm water, ½ squeezed lemon, and ½c. apple cider vinegar; drink water while soaking, then rinse off. A plain warm water soak can also be helpful, especially if congested. -Lavender oil or Vicks on the chest is helpful for congestion. Lavender helps with nighttime coughing and pain. Some find Vicks on the soles of their feet (covered then by socks) is very helpful.

  2. Gentle movement (and lymph/sinus massage) can aid in flushing the lymph system. Youtube has videos on the lymph massage as well as gentle                walks or bedtime stretches. Often light  exercise or stretches before bed help to decrease congestion and muscle aches.