What are you doing to take ownership of your health?
Are you concerned about getting the COVID-19 virus?
Are you participating in “Social Distancing” rule of 6 feet or more between other people outside of your household?
Are you washing your hands properly and singing “happy birthday” while you wash your hands…then not touch anything?
Are you wearing gloves when you go out in public to conduct “essential” activities as the grocery store…and then NOT touch your face?
Are you cleaning your clothes, hand towels and everything you touch?
What else can you do to improve your health… specifically your gut health as we need to build up our immune system and build resiliency.
TODAY is the time to make your HEALTH and PRIORITY!
For all those people, you know who you are, that are staying up late at night watching NetFlix Tiger King or other popular shows right now… get to bed by 9pm so you are alseep at 10pm. Read a book instead… write in your gratitude journal each night. Avoid watching the news at night – wait until the morning to hear the world updates. Find joy and happiness into each day!
Are you staying in your pajamas late in the morning drinking coffee? Maybe you need to find a new purpose and schedule to keep you positive and motivated.
Are you eating more processed foods, sugars and consuming more alcohol at night (or afternoon!?)? This is the time to eat anti-inflammatory foods as we need to build up our health by improving gut health as our immune system is 80% in our gut.
You can’t out supplement poor eating and lifestyle habits.
Stop procrastinating and feeling that you are on vacation. This is going to be our new “normal” for the next month or two…or three!
Here are a few suggestions of SELF CARE tips with “The WHOLESTIC Method” elements to take care of the WHOLE you from the inside out.
Don’t wait. Start today.
Take care of the WHOLE you …
- Nutrition – eat real food that is ideally organic, local and in-season plus that keeps your blood sugar in balance.
- Exercise – exercise not too much and not too little! Less is more!
- Sleep – maintain a consistent sleep hygiene routine
- Stress – add “better” short bursts of acute stress (hormetic stressors) and avoid chronic stressors.
- Movement & Mobility – get outside in the morning and afternoon plus get your 10,000 steps per day outside in fresh, clean air (without being on your cell phone). Add mobility drills into your daily schedule!
- Digestion & Gut Health –eat mindfully vs. mindlessly! Focus when eating while being present and chewing your food 20-30 times! Eat foods that are good for your metabolic type and avoid inflammatory foods plus your detected sensitive/reactive foods.
- Hydration -start your morning off with a glass of filtered, clean water with sea salt (electrolytes and minerals) plus hydrate throughout the day (not too close to bedtime!)
- Happiness – play more, laugh more and smile more each day. Write in your gratitude journal nightly, pray, meditate, breathe and connect with others live or on “face time”!
If your immune system (80% in your gut) is exposed to foods that you are reactive or sensitive to, bad bacteria, pathogens, chemicals and other toxins… the immune system must constantly work overtime to fight off these invaders. The “army” in our body is then working overtime to sending signals throughout the body to “put out the fire”. Remember anything that happens too often, too frequently or too excessive – overloads the body non-stop and behinds chronic then eventually will overwhelm our “army” defense team, “break down” and lead to a domino effect of dysfunctions from the inside out.
Too much of anything is typically not a positive result. Excess immune chemicals (read more below) will lead to putting too many fires out and exhausting the innate defense team- leading to uncontrolled “fires” not being put out… resulting into excess inflammation.
the immune system is a collection of billions of cells that travel through the bloodstream. They move in and out of tissues and organs, defending the body against foreign bodies (antigens), such as bacteria, viruses and cancerous cells.
There are two types of lymphocytes:
B
cells– produce antibodies which are released into the fluid surrounding the
body’s cells to destroy the invading viruses and bacteria.
T
cells (see picture opposite) – if the invader gets inside a cell,
these (T cells) lock on to the infected cell, multiply and destroy it.
The main types of immune cells are white blood cells. There are two types of white blood cells – lymphocytes and phagocytes.
When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.
The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).
Stress can also have an indirect effect on the immune system as a person may use unhealthy behavioral coping strategies to reduce their stress, such as drinking and smoking.
Stress is linked to headaches; infectious illness (e.g. ‘flu); cardiovascular disease; diabetes, asthma and gastric ulcers.
https://www.simplypsychology.org/stress-immune.html
The immune system includes certain types of white blood cells. It also includes chemicals and proteins in the blood, such as antibodies, complement proteins, and interferon. Some of these directly attack foreign substances in the body, and others work together to help the immune system cells.Feb 27, 2018
Immune response: MedlinePlus Medical Encyclopedia
Inflammation can lead to unexplained symptoms that we correlate in our health detective investigation (FDN Practitioners) to uncover HIDDEN internal stressors contributing or a result of chronic stress overload and imbalances.
- food sensitivities
- hormonal imbalances
- body pain
- brain fog
- insomnia
- auto-immune disease (Crohns and Hashimoto)
- Leaky gut =intestinal permeability
- chronic diarrhea, constipation, or bloating
- nutritional deficiencies
- fatigue
- headaches
- confusion
- difficulty concentrating
- skin problems, such as acne, rashes, or eczema
- joint pain
- widespread inflammation
https://www.medicalnewstoday.com/articles/326117#symptoms
What is a “Leaky Gut”? Intestinal Permeability. We can test using functional lab testing as with Vibrant Wellness Labs Gut Zoomer and Wheat Zoomer test in my FDN Health Detective program. We start by identifying imbalances and “areas of opportunity” then work on creating the protocol for you to repair, rebuild and restore your total health from the inside out. Gut health is not about taking supplements, but it is what we eat, how we eat, when we eat (IF/TRE) and more important “The WHOLESTIC Method” lifestyle habits as SLEEP!
Leaky gut syndrome is a digestive condition that affects the lining of the intestines. In leaky gut syndrome, gaps in the intestinal walls allow bacteria and other toxins to pass into the bloodstream.”
It is still not clear whether LGS is a cause or a symptom of these conditions. However, a 2015 review article suggests that increased IP may contribute to the development of inflammatory bowel disease (IBD). A separate 2019 review shows evidence of IP occurring before the onset of type 1 diabetes. Scientists have also been investigating the gut-brain axis. This is the relationship between the GI tract and the brain. A 2017 review suggests that leaky gut may contribute to mental health conditions, such as anxiety and depression. However, scientists need to carry out further research to support this claim
Leaky gut may contribute to several health conditions as:
- irritable bowel syndrome (IBS)
- Crohn’s disease
- celiac disease
- chronic liver disease
- diabetes
- food allergies and sensitivities
- polycystic ovary syndrome
What are we to do to check if we are a mess on the inside?
Test and not guess… ideally with well-chosen functional labs tests the clinically correlate the results to create an individualized protocol using the “D.R.E.S.S. for Health Success” protocol we use as certified FDN Practitioners as well as the other self-care elements in “The WHOLESTIC Method” program.
Contact me, Debbie, for a complimentary consultation to get started on taking care of the WHOLE you from the inside out to burn fat, optimize health and longevity.
Debbie