Happy February! I am now deeming February "Health Month" on my blog and will be sharing some of my health tips and my routine. There are plenty of "this is my skin routine" or "here is my hair routine" blogs and youtube videos out there, but I am ready to be a trend setter and share my health routine! Over the last few years I have become very holistically minded as I learn and research more about the human body and health. As I research and discover a lot of great information, I have come to understand the importance of good nutrition, supplementing when you are unable to get the right nutrients from your food, a good night sleep, drinking enough water, etc. and I hope to use this post to give you an idea of what products and herbs I use and trust.
Health is not a one size fits all response, but it IS the responsibility of each individual to do the research and learn what is best for them and advocate for their own health. I am not a healthcare provider and nothing in this post should be considered medical advice, but I encourage you to do your own research and decide what is best for you.
It's important to know your body and know what nutrients you are getting through food and if you aren't getting enough of a certain nutrient, you may want to consider supplementing. You may notice essential nutrients not on my list, like vitamin C. Vitamin C is also a very vital nutrient for our body especially our immune system. Since I eat a lot of foods high in vitamin C like peppers, broccoli, kale, brussels sprouts, lemons, thyme, parsley, strawberries and oranges, I do not find that I need to supplement with vitamin C. When possible receiving nutrients through food should be priority, but since it isn't always possible, supplementing is a good alternative. Stay tuned and I'll share more information on supplements below.
The first health product I use that I want to talk about is herbs, specifically herbal teas. I am so blessed to work close to an AMAZING herb shop full of locally grown herbs, loose leaf teas, tinctures, oils and more! I have teas for all kinds of symptoms, a headache tea, throat coat, hormone balancing, stress relief, etc. When I am in the mood for a hot cup, I'll turn on my electric kettle, pick out the herbal tea blend I want and within a few minutes I have a steamy hot cup of nature's medicine. At the same herb shop I also get a jar of raw honey, the perfect sweet addition to an herbal tea. If you want to receive the benefits of herbs, but aren't a fan of tea, Tinctures are another option. Tinctures are a concentrated extract of the herb, made by soaking parts of the herb in alcohol or vinegar. They come in small bottles but they sure do pack a big punch! No matter how you take your herbs, be sure to research which herbs will most benefit whatever condition you are looking to treat. I highly recommend the book
Herbal Medicine For Beginners and if you are a fan of podcast
The Holistic Herbalism Podcast is a great listen!
Next is zinc.
Zinc is essential for a healthy, functioning immune system and a zinc deficiency can greatly weaken the immune system while will make you more susceptible to illness. I use zinc in two different ways depending on how I am feeling. On a daily basis I take a liquid form of ion zinc. It's vital to use Ionic Zinc because it inhibits replication by binding to the viral RNA. If I am starting to feel under the weather I might also add zinc tablets with echinacea (an herb that helps treat a common cold) to further support my immune system. However, too much zinc can lower copper stores in the body which is also needed for a healthy immune system, so it's important to have a good balance and not over do it. About 3mL is recommended per day for a health adult, however it may be beneficial to meet with a nutritionist or naturopathic doctor to see what they recommend for you.
Elderberry is perhaps one of the most popular ways to support your immune system. Elderberry is
high in nutrients like Vitamin C, which is an antioxidant that strengthens your body's natural defenses, lowers risk of heart disease, helps prevent iron deficiency and boosts immunity. Elderberry is also high in phenolic acids, which help reduce oxidative stress in the body and anthocyanins which provides anti-inflammatory effects. Studies have shown that Elderberry Syrup can fight the flu, reduce the duration of illness and reduce inflammation. If preparing elderberry syrup at home, be sure to read the instructions carefully. Elderberry has many benefits, but in it's raw form it can cause stomach discomfort. If you want to make your own, I recommend
this recipe which also contains ginger, cinnamon, cloves and honey- all of which sweeten the syrup and provide additional nutritional benefits. Personally, I don't take Elderberry every day although during flu season and while colds are viruses are going around it's okay to take daily. I typically drink 1 cup per day for a few days in a row if I am starting to feel sick, or if I've been around people who are sick or have been sick. I might also drink a cup here or there throughout the winter, but I do not drink it on a regular basis. I always just have it on hand and use on an as-needed basis.
Magnesium is another great mineral to add to your daily healthcare routine as about 50% of people are deficient in Magnesium. Magnesium is essential for cell function, it helps convert food to energy, helps new proteins form from amino acids, helps create and repair DNA & RNA, helps regulate neurotransmitters which send messages throughout your brain and nervous system.
This study in rodents found that increased levels of proinflammatory cytokines were reported in animals deficient in magnesium, this activated inflammatory response has potentially negative effects on immune health. Magnesium also plays a critical role in mood, having enough magnesium may help fight depression.
This study found that for people under 65, low magnesium intake gave you a 22% greater risk of depression. I personally take MegaFood's Calcium & Magnesium since I don't eat a lot of dairy, and calcium is also a very important nutrient. However in the past I've taken it in a spray form and an epsom salt bath is also a great way to absorb Magnesium.
Another well known nutrient is vitamin D. Vitamin D is most well known for being absorbed by the skin through sunlight- but low levels may also be found in foods like salmon, herring, sardines, tuna, shrimp, egg yolks and mushrooms. Somewhere between 40%-50% of Americans are deficient in vitamin D, so if you can't get outside daily or don't like fish, you may want to look into a high quality supplement. In the summer I spend a lot of time outside so I don't worry about supplementation, but in the winter months when it's cold and dreary and it seems like the sun rarely shines, I will do what I can to make sure I am receiving enough vitamin D. Some benefits of vitamin D are that it helps calcium absorption. It also fights disease, has been found to reduce risk of
multiple sclerosis, help to reduce likelihood of developing
the flu, and it reduces depression (if you suffer from seasonal depression it may be due to vitamin D deficiency) among other benefits.
Fire Cider is the last thing I want to talk about today. Fire Cider is an ancient folk remedy handed down through many generations that was almost forgotten about until a few decades ago when herbalists started making it again. I don't know if you can ever get used to the taste of fire cider. It's an amazing concoction, and if you make it yourself you can customize it with your own herbs and spices to give it whatever other nutritional benefits you prefer. I buy Shire City Herbals brand which contains Apple Cider Vinegar, Honey, Oranges, Lemons, Onions, Ginger, Horseradish, Garlic, Turmeric, Habanero Pepper and Black Pepper. It's just as gross as it sounds so have a glass of water nearby to wash it all down, but it's an amazing concoction and a great example of "food as medicine" it contains many foods that are known to combat the cold and flu as well as anti-viral, anti-bacterial and anti-inflammatories. If you are taking it while already sick it will definitely help clear up your sinuses. I currently take the equivalent of one shot per week, and when I am sick I'll take it a little more often. As much as this little bottle tastes terrible, it sure does have incredible benefits!
As far as supplements, there are so many products out there on the market it can be overwhelming to know which brands are best. This post is not to advertise any certain brand but to let you know the products I've been using and that I trust. I do not have any affiliation with any brand on this post and don't make any money from selling supplements. However, I have done a lot of research that points to food based supplements. Take time to research how your supplements are made, where they source from and and if they use any synthetic ingredients or not. Then pick one that you feel comfortable with.
My last thought before I go is to leave you with some references. One of my all time favorite books is
Be Your Own Doctor . This book is part of a series with Be Your Own Doctor II and Be Your Child's Pediatrician. Of course in life or death situations you'll want to go to a doctor but these books are an amazing resource for how to treat common ailments like warts, tooth aches, cuts & scrapes, muscles aches, etc. at home. If you are local to me, there is a shop in Honey Brook called "King's Herb Nook" which I HIGHLY suggest. They have these books available (along with many other great resources), but they also have in stock many of the herbs, tinctures and salves that these book discuss.
I hope you learned something new in this post and I hope it encouraged you to think about the food you eat, the nutrients you are taking in, and how you can make sure your body is supported and thriving. Health is a personal responsibility and it's up to you to do the work. Stay healthy and if you have any questions please don't hesitate to reach out to me. I am always happy to talk about health and nutrition!
Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you. Genesis 1:29
No comments:
Post a Comment