Feeling overwhelmed or unable to do healthy?

Achievable and practical lifestyle compensations add up to significant health benefits.

*I am not affiliated with any particular supplement company, but I sometimes recommend products based on medical studies, consumer reviews or personal use.

Many people realize their life style and diet choices are ruining their quality of life. What to do? Where to begin? I get it, you’re busy. Tired. Overwhelmed. Sick. Apathetic. Personally I am working on health improvements all the time. No one is perfect. I see 3 options here.

One: just keep doing what you are doing. But then you will continue to feel terrible. You will age quicker than you should. You may get a scary diagnosis and die sooner than you should. Not a great option.

Two: change everything. Go on a diet, join a gym, meditate for an hour a day, read motivating books. Not sustainable for most of us!

Three: compensate. That’s right. If you are not ready for total drastic changes, make up for what you are doing that you know you should NOT be doing. Or compensate for what you are not doing that you know you SHOULD be doing.

Following are some simple and doable ideas to get started. Pick one. Do it in your own way and be consistent with it. Once it is integrated into your lifestyle, decide if you need to add another compensation trick.

Consider adding a simple compensation (or two or three) to your daily routine. Your body will thank you.

What you are NOT doing that you know you SHOULD be doing

1. De-stress. Yes I hear you, “this is for everyone on planet earth today!” Well, probably. But most people are not addressing their stress levels. Stress comes from how we think. Good thoughts make good chemicals that promote repair and health. Bad thoughts inhibit the release of these healing promoters.

So the damage originates on the thought level and produces emotions that we ‘feel’ in our body where the damage is being done. With time and intensity of the insult, the damage starts to show on the physical level.

The most popular supplements to begin working on the physical level of stress are the adrenal supplements that stimulate the self recovery process. Supplements such as Nature’s Sunshine Chinese Nervous Fatigue TCM concentrate capsules, Adaptamax, Korean ginseng, Suma, Astragalus, Ashwaghanda, Holy Basil, Eleuthero root (sometimes known as siberian ginseng). Also feed the nerves some healing and nourishing herbs such as Valerian, Lemon Balm, Hops, Skullcap, Passionflower, or a combo of any of these. High B-complex and vitamin C along with herbs that nourish the nervous system can do such nourishing work on the body. I urge you to investigate these!

Some people have good success adding Emotional Stress Release. You can learn about it here.

Permanent remedies to our stinkin’ thinkin’ must come from the next higher level. We need to hear from Someone whose thoughts are above our thoughts. Our thoughts are permanently remedied by Truth once we can hear from the Truth Giver. We have no control over anyone’s behavior but our own. I can not control this circumstance or person’s words and attitudes. Period. So let that go. What we can control is our own thoughts, decisions and behavior. You can read here for 30 bible verses dealing with stress.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7

2. Drink water. Pretty straight forward. If your tap water is icky, get a filter. Add lemon juice, from the bottle is fine if it’s organic and no preservatives. Stay away from plastic bottles. Get yourself a fancy stainless steel water bottle. If you like sweet, add some stevia drops. Every cell in our body needs hydration, which can help with headaches and overall function of your body.

If you feel bad about drinking so much coffee or soda, drink an equal amount of water or naturally flavored water beforehand. If you like cold drinks, fill a container with filtered water and put in the fridge before you go to bed. Or if you would like to improve the nutrition of your drinks, fill a quart mason jar with water, a few tablespoons of lemon juice, a bit of honey or xylitol and a pinch of good salt, such as Redmond Real Salt. You might have to play around with the amounts to find the right flavor for yourself. The desire for soda is usually a craving for tart and sweet. This drink formula should help that.

3. Not enough veggies or fiber. Ok so you don’t have time to chop all those veggies, or juice them, or put them in a smoothie. Organic may be expensive, you don’t like the taste or texture of salad or veggies, you have to eat on the run or grab something quick, blah blah blah. I get it. Purchase some green type of powder. Many of them are labeled as “Super Greens” or “greens blend superfood”. Shop around. I’ve seen some good ones at Walmart and Amazon. Then get some powdered fiber. A popular one is Metamucil, opt for sugar free if you can. (There are many brands out there that most likely have “cleaner” ingredients, do your research.) Put a scoop of each of these in a glass of water, stir and chug it down. Your green and fiber tax has been paid. Now get on with your day. You have compensated for that neglectful habit!

Simple lifestyle compensations take very little of your time and also your wallet. But they will result in more energy, less discomfort, better body functioning and perhaps will avoid a scary diagnosis.

4. Exercise. It’s boring. It’s time-consuming. It hurts. You don’t have the energy. We all have our particular excuses. Get out there and take a brisk walk. Everyday. Do some deep breathing while you’re at it. This will improve your circulation, get more oxygen into your body and keep your lymph glands pumping. Rebounding on a mini-trampoline can give similar benefits at just a few minutes a day. Do it. You are worth it. Strength train with some hand weights. There’s lots of qualified instructors on youtube you can find. Stretch everyday. A quick 30 minute of anything is better than nothing! Just move.

5. Bowel Function. The human body should eliminate at least once a day. The above four actions will most likely improve your bowels. If you need some more help, add probiotics. You can take them in a pill or purchase fresh, live cultured sauerkraut (available in most natural food stores or supermarkets) or eat a little probiotic yogurt. Just watch the sugar content in them. Plain is best with your own added fruit, honey or granola. If you are going through a period of constipation, add some Magnesium Citrate (Walmart has these in gummies and quite tasty) along with extra water. Do you find yourself gritting your teeth or frequently having eye twitches or muscle spasms? That is a clear indicator for increased magnesium. To learn more about dealing with constipation, read my blogpost HERE.

What you ARE doing that you know you should NOT be doing

1. Too much sugar/sweets/carbs/alcohol. These cravings are often an indication of a body broken down by stress and it’s looking for energy. Frequently glucose regulation has gone haywire as well so you must deal with the stress as well as the blood sugar irregularities. Our blood sugar regulation is governed by the liver, adrenals and pancreas. The liver is usually the first one to become unbalanced most likely from excessive carbs or processed food. Tired & stressed adrenals can manifest as mood swings, from mild to severe, as well as possibly headaches and waking at night for no reason. Worn out adrenal glands can give real strong cravings for sweets, alcohol or other high glycemic food/drinks. Many adrenal exhausted people have dark circles under the eyes near the bridge of the nose. Once the pancreas is taxed out it is later in the game, this is called diabetes or pre-diabetes. Two things are needed: blood sugar balancing and nervous system nourishment. To balance the blood sugar, increase protein and good fats such as olive oil, coconut oil, avocadoes/avocado oil. Consume carbohydrates mostly from vegetables and low sugar fruits like berries and foods that are not processed (decrease the bread and pasta). Do some research on diets that label themselves as low-carb, paleo, mediterranean. Daily walks are awesome to keep sugar levels stable as well. Feed your nervous system with “nervine” herbs such as valerian, lemon balm or skullcap. Adding in “adaptogen” supplements may be helpful as well because they buffer us against harmful effects tied to stress and in the process make us feel more resilient and overall healthier. Read my blogpost on adaptogens HERE.

2. Too much salt/salt cravings. Cravings for salt may indicate issues with a low functioning thyroid or low kidney function. If the issue is that you like to add salt to your food, a simple answer may be to replace your white, iodized salt with a natural salt that contains multiple micro-minerals that includes natural sodium. I really like Redmond’s Real Salt! It seems to taste better and is better for you. If you like to add salt and/or crave those salty snacks, Nature’s Sunshine Combination Potassium is for you. It contains kelp (good for the thyroid) and other herbs high in potassium. 4 with breakfast and 4 with dinner should address the imbalance. Not for people on potassium sparing medications. If you can pass on that bag of potato chips, then you have had enough of this supplement! Added benefits of this supplement is that it flushes out excess fluid and excess cellular debris through your working kidneys. It may also normalize the blood pressure.

3. Tobacco. Cravings for tobacco indicate a nervous or anxious body trying to calm itself down. Yes, for many people, tobacco/nicotine is a sedative. Commercial products compound the damage because of the additives. So step one would be to switch to additive free tobacco. I have read that it is not the tobacco that kills people (and yes, it does that) but the stress that made them reach for the tobacco in the first place. See products above to feed your nervous system. You can also read a bit more detail on Healthline on how to decrease/quit nicotine addiction.

4. Cravings for pickles, lemons, vinegar. These foods are good, but if you find yourself craving them often, your body is trying to offset an underlying imbalance. Sours encourage bile flow, because the bile is alkaline and it is released in response to the pH of the food leaving the stomach. More sours = more bile flow. When bile is sluggish, the liver gets congested. Sometimes these people have elevated liver enzymes. Thick, sluggish bile causes lymph and blood to thicken, which is why these folks can clear their head (and sometimes bowels) with a glass of lemon water in the morning. To thin the bile and promote liver health, I like Nature’s Sunshine SF (skinny formula). It helps digestion and intestinal health, however it does contain cascara sagrada which may increase bowel movements. People with sour cravings often have sluggish intestines as well. I also like Nature’s Sunshine Liver Cleanse Formula. So do the SF if you have sluggish bowels, otherwise just do the Liver Cleanse. If 2-3 capsules are taken each morning, these cravings should subside. Lemon water in the morning is still wonderful for anyone. Dandelion Root capsules or tea is also great to nourish the liver. Traditional Medicinals Everyday Detox-Lemon is a tea with liver nourishing herbs and a lovely lemony flavor. So simple! Just make yourself a cup of tea.

5. Cravings for spicy/pungent foods. (Think Mexican, hot or peppery Italian or Chinese foods.) Again, these foods are good, but if you crave them excessively, your body is not getting what is needed to address the underlying imbalance. Frequently this is an issue with the lungs or intestinal system needing some nourishment. A simple fix for this would be Garlic Oil capsules. The oil not the powder. This will improve circulation to the intestinal tract, balance the microbe population and help move mucus from the sinus and lungs, which you are intuitively trying to balance with these kinds of spicy or pungent foods. Start with one a day. You can work up to 4 a day. Another good choice is Garlic and Parsley combo capsules along with a Capsicum/cayenne capsule. Go through one bottle of plain garlic oil capsules or one bottle of garlic & parsley capsules along with capsicum and it should reduce cravings and help to heal and strengthen the intestinal tract and sinuses/lungs.

How do you know nutritional intervention is working? The key is how you feel, how much energy you have and how you sleep. Mindset is also important. As stated above, address the stress! With good nutrition and good energy you can have good quality of life.

Sources

https://www.apa.org/topics/stress/body

https://my.clevelandclinic.org/health/drugs/22361-adaptogens

https://blog.mountainroseherbs.com/understanding-nervines-adaptogens

https://www.healthline.com/nutrition/7-health-benefits-of-water#1.-Helps-maximize-physical-performance

https://www.webmd.com/diet/health-benefits-vegetables

https://www.eatingwell.com/benefits-of-fiber-supplements-8420645

https://pubmed.ncbi.nlm.nih.gov/28507196

https://pubmed.ncbi.nlm.nih.gov/27998788

https://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings

https://www.dirtdoctor.com/garden/Redmond-Salt-FAQ_vq2879.htm

https://www.healthline.com/health/copd/quit-smoking-acupuncture-herbs#herbal-treatments