[powerpress]
Top 10 Tactics to Create Health
Hey friends, oftentimes we are looking so hard at what we need to take away, tweak, add, hyper-focused on symptoms that we forget to start back at the basics. It’s really important to create health with a solid foundation before you start to tackle those bigger issues.
It’s not as sexy to build the foundation first, especially when collectively we are marketed to for quick fixes to create health and instant gratification. (Here’s a hint: there’s not a quick fix.)
In today’s episode, we are talking about 10ish tactics to create health. No matter where you are on your health and wellness journey, these tactics will serve as foundational wellness for you.
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Top 10 Tactics to Create Health
Rough Transcript (listening is best)
Create Health Intro
Hey friends, oftentimes we are looking so hard at what we need to take away, tweak, add, hyper focused on symptoms that we forget to start back at the basics. It’s really important to have to create health with a solid foundation before you start to tackle those bigger issues.
It’s not as sexy to build the foundation first, especially when collectively we are marketed to for quick fixes to create health and instant gratification. (Here’s a hint: there’s not a quick fix.)
In today’s episode, we are talking about 10ish tactics to create health. No matter where you are on your health and wellness journey, these tactics will serve as foundational wellness for you.
Intro
Welcome if this is your first time listening - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.
Okay - so here’s the thing - I don’t care how good the book is or how phenomenal the supplement is - there is no quick fix for your health. There is quick symptom masking - what I like to refer to as band-aid medicine. And now there is quick symptom masking and bandaids with natural remedies too.
If it's true healing, from the root cause of your issue, that you are looking for, if you are looking to create health, I’m sorry to say - there just isn’t a short cut.
What there definitely is though, is a foundation that you can build to help make healing faster and easier, to help to create health, no matter where you are on your journey.
Top 10 Health Creating Tactics
1. Sleep. There’s no getting around this one. If you are sleep-impaired chronically, it's not possible to create health to live vital, vibrant, energetic lives. You are looking for good sleep and waking up before your alarm about 90% of the time.
A few quick tips here, go to bed when your body is tired (even if it's 8:30 pm.) Practice sleep hygiene. Let your brain know in the hour before you are getting into bed that you want to wind down and prepare to sleep deeply.
2. Play. Yup, I’m serious. Many of us behave as though there is a large prize at the end of life rewarding us for working as many hours as possible and checking off as many things on our neverending to-do lists. Guess what? There’s not a prize other than regret and missed opportunities!
What’s more important than a to-do list? Savor life. Laugh. Play. Relax. Have fun. Don’t let your rejuvenating activities end up just being an hour or two of mindless TV each night. Figure out what is fun for you. Allow time for it. Make time for it.
3. Your Skin is one big mouth. Stop feeding it junk. Anything that you put on your skin, is your bloodstream within about 26 seconds. That’s why essential oils are so powerful.
Honestly, its not always 100% possible to do, but you shouldn’t put anything on your skin that you wouldn’t put in your mouth and eat. Think about that, and then think about everything you touch in a day.
Start over choosing your beauty and personal hygiene products with this truth as a guide. It can make a dramatic impact on your health. Skin serums are something that could prove extremely beneficial for your skin and its subsequent concerns. Might as well look out for beauty and skin serums from dr aspect stockists (and similar others) to keep an ample supply of the same for you.
4. Eat Real Food, not “edible food-like substances” (M. Pollan). Would you buy crappy gas for your car just because it was cheap and convenient? Probably not. So why do are we fueling our amazing human suits with junk food-like substances?
At least 90% of the time, choose to eat exclusively foods you enjoy and that your great-great-grandmother could have eaten when she was growing up. Whole, natural unrefined foods, and beverages. Vegetables, Proteins, Fruits, Legumes, Nuts/Seeds…
Avoid the huge array of chemical colors, flavors, preservatives, oils, sweeteners, texture agents, hormones, toxins, and cheap ingredients in fake food because it is not fueling your body to heal. Those things aren’t helping you to create health (think energy, mental clarity, pain-free, clear skin, smooth digestion, good sex drive, resilient good mood).
I often hear parents making these changes for themselves or 1 person in the household - this should go for everyone!
5. Get Fresh Air + Grounded every day. Yes, even if it’s cold. Or rainy. Indoor air can be quite toxic due to outgassing from textiles and chemicals and building materials, especially in the colder months (and yes even in your own home). We are also inundated with EMFs that we need to shake off.
20 min a day outside with bare feet on the earth is best, even if you break it up into 4-5 minute blocks. While you’re outdoors, leave your phone indoors. Use the opportunity to shift your visual focus to the horizon. See and appreciate nature. Take some deep breaths cleansing belly breaths. Allow the exhales to be long and slow. Stand or sit up straight, activate your nervous system mode that allows digestion, relaxation, healing, fertility, and ease.
6. Eat Organic produce as much as you can find and afford. Yes, it’s really that bad. Pesticides are endocrine-disrupting agents and they cause dramatic shifts in hormone balance, and that is on the not so bad end of things. We are also seeing an exponential increase in the rate of estrogen-mediated cancers in both men and women.
You can get a double benefit and maximize nutrition by purchasing local, fresh produce on which no pesticides have been used (not all small farmers can afford formal organic certification). At the minimum, make good use of the Dirty Dozen and Clean Fifteen shopping priorities revised each year by the Environmental Working Group (www.ewg.org).
More Tactics to Create Health
7. Foods made with Flour should be in your 10% diet, not the 90%. In the US, we are seeing a real epidemic of insulin resistance, progressing to metabolic syndromes, and diabetes. This disease isn’t “caught” it begins with the diet, every. single. Time.
Often people are told to get rid of sugar/sweeteners, and this is true but an equal culprit is refined flours. They do the SAME thing in the body. So even if you aren’t ready to see the light on going gluten-free - at least make flours (gluten-free or not) 10% or less of the food you eat.
8. Drink plenty of plain, clean water every day. Make sure you know the real quality of the water coming out of your tap (don’t rely on regional or town source data). If necessary, invest in a water filter, both for drinking water and (yes!) shower water. There are a huge number of dissolved toxins found in regular municipal drinking water that your local regulatory organization is not required to measure or inform you about.
b Don’t use fluoride-containing toothpaste, filter it out of your drinking water, and don’t accept fluoride treatments at the dentist. Sure it kills some bacteria in the mouth and increases some calcium absorption in the teeth, but at a very high cost. From low thyroid function (sluggish? overweight?) to calcification of the pineal gland (insomnia?) to reduced IQ in children. Vitamin K2 and a good multiherb/xylitol toothpaste can help you crush your dental goals.
10. Check-in with Key Wellness markers. These are likely not what your PCP regularly checks on your behalf - and even if they are - have them looked at from a functional perspective.
Understanding what you need and what you have can help you to advocate for your rights to learn about your body and how to optimize your health proactively instead of reactively.
Some labs to ask for: Check Vitamin D at least twice a year and make sure its in the 50-70 ng/ml range for a strong and cautious immune system. Check RBC Magnesium (not serum), HbA1c, Triglycerides just as a starter. Once you have the lab work drawn, reach out for a functional evaluation of the lab work. If you need the lab work and the analysis, start here.
If you have more questions about how to create health and are looking for more actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast.
Friends, chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook
When you join the free Wellness circle you will also get the Kickstart your Autoimmune Revolution guide. It has 5 steps to get you started on your very own Autoimmune Revolution. Are you ready to stop fighting and starting healing?
A special festive invitation...
The holidays are coming - are you ready to skip the stress, overeating, frazzled, and guilt that comes on strong and lasts till mid-January? Then check out the Fit & Festive Holiday Challenge! Pre-order now for 50% off! Click here.
To wrap this up...
To wrap this up - your ability to create health in a true and lasting way - depends on your foundation. Take each of these 10 tactics and implement them 1 at a time. There aren’t any shortcuts to create health.
Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people get clear of autoimmune disease. I’d be oh so grateful.
I hope you have the most magical and restful day friends, and I challenge you to leave your world, however you can, a little better than how you found it when you got up this morning.
Be well,