10 tips to boost health that don’t cost a thing! [#TBT]

We’ve been in this pandemic limbo for over a year now, and I’m curious…how are you holding up?

It’s been quite a ride.

Life happens, and it will continue to do so. We can’t always predict traffic or pandemics, but how we choose to navigate life is what makes all the difference when it comes to your health and feeling like your best self.

As I adventure off to Portugal this week, I’ve been reflecting on all of the unexpected gifts the pandemic has given me.

It gave me a break from the busy travel schedule I used to keep. It gave me more space to focus on myself and my family. It gave me more time to heal, to take better care of myself, and feel like my best self.

There is always a silver lining.

In light of the gifts the pandemic has for you, here’s a #throwbackthursday blog with 10 tips to boost your health that don’t cost a thing so you can feel like your best self no matter how long this thing goes on for…

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This pandemic situation has been calling all of us to…

• Slow down
• Let go of being busy
• Look inward instead of out
• Be with yourself and those closest to you
• Practice patience and hold space for health
• Take time to create and contemplate what is really important

The world came to a standstill in many ways, giving you the time you’ve always wanted to focus on yourself and your health.

If you’ve ever said…

I wish the world or time would slow down so I could (cook more, sleep, exercise, meditate, etc.)

OR

I wish I had more time to (fill in the blank)

Then your time is NOW. It’s a time of deep healing if you choose to let it be.

There are plenty of things we can “busy” ourselves with, but at the end of the day what does being busy really do for us. Does it build health or break down health?

Being in a constant state of busy-ness can actually lead to a decline in your health because your body can only heal in a relaxed state, and if you’re busy, you’re not relaxed.

If there’s something this pandemic has taught us, it’s that life is precious, and one thing is for certain, having good health is the MOST important thing you could ever have.

In this week’s video and blog, I share 10 things you can do to boost your health today that don’t cost a thing, and that don’t require any special tools, or a lot of time.

Some of the simplest acts can have the biggest impact on your health.

You don’t necessarily need the latest and greatest health gadgets, supplements or fad diets to improve your health and feel like your best self. To feel and look your best, all you need to do is reduce your body’s daily stress burden.

I know, easier said than done, right, considering all that is going on in the world. However, stress is the number one suppressor of your immune system.

Constant low or high-grade stress disrupts the vital hormones that regulate your immune system and destroys your intestinal lining which is where 80% of your immune system lives.

You can reduce your body’s daily stress burden by minimizing exposures to stressors that you have more control over, such as:

• Sugar, processed foods, and inflammatory foods
• Toxins and chemicals in foods, cleaning and personal care products
• Intense exercise when your body is already depleted

That, along with activities to help you empty your stress cup daily for all the things that are outside of your control.

Here are 10 things you can do to empty your stress cup daily, boost your immune system, and improve your overall health in so many ways. And they don’t cost you a single penny, or require any special resources or a lot of time!

#1 Put Your Feet Up
Literally laying on the floor and propping your feet up against the wall or sofa positively impacts your health. It instantly reduces stress and increases blood flow to your organs for digestion and other essential functions. How easy is it to binge-watch your favorite Netflix while laying down with your feet up?

#2 Gargle for Gut and Brain Health
Your Vagus nerve serves as the main communication center between your gut and brain so it’s important to keep it strong and working correctly. Take a moment after brushing your teeth to gargle water for as long as you can to strengthen the Vagus nerve so you can boost gut health and immune system, and stimulate organs and brain function.

#3 Be Asleep by 10pm
Being asleep by 10pm maintains the delicate balance of your circadian rhythm, aka hormones, so you can feel rested upon waking, have an abundance of energy, and avoid food cravings, which can help you easily lose weight. Set an alert at 9pm to remind you to start preparing for bed so you can be asleep by 10pm.

#4 Go Barefoot
If you’re stuck at home, there’s no reason to put your shoes on. Having your bare feet directly connected to the ground helps you to release stress continuously, and if you can get barefoot outside even better! Spending just a few minutes barefoot in the dirt or grass helps you to detox harmful EMF’s and toxins you’ve been exposed to by being inside so much that overloads your immune system.

#5 Hug and Cuddle More
Physical touch releases the “love hormone” Oxytocin which reduces cortisol, your stress hormone, and it boosts feelings of wellbeing to help you keep a positive state of mind during these times. So squeeze your loved ones a few extra times per day to give your health a boost!

#6 Take A Cold Shower
This one probably sounds terrible, but it’s only for 2 minutes and you can do anything for 2 minutes to boost your health, right? Cold water therapy has been used for hundreds of years to boost health. It helps to strengthen the immune system, improve stress response, promote weight loss, and more. Start with 1 minute working your way up to 2 minutes before turning on the heat.

#7 Diaphragmatic Breathing
This type of breathing has been shown to lower cortisol levels (aka stress hormone), lower heart rate (aka reduce stress), lower blood pressure, and even help people cope with symptoms of post-traumatic stress disorder (PTSD). This breath is way easier to do than trying to say what it’s called, check out the Cleveland Clinic’s step-by-step instructions.

#8 Get Natural Light Exposure
Your body relies on the cycle of the sun to know what time it is and what it should be doing throughout the day. Have you ever wondered how your furry friends always know when it’s mealtime? It’s because they have internal clocks like us, so their bodies always know when it’s time to eat. Exposure to natural light, especially first thing in the morning, is critical to keep your internal clock ticking correctly so your body can do its job to keep you healthy. If you live where it’s cold, sit next to a window while sipping your tea or coffee in the morning, even if it’s cloudy outside.

#9 Chew 20 Times
Did you know that digestion starts in the mouth, not in the stomach? We often rush through our meals, not giving our body the time or space to properly digest food so we can absorb all of the health-promoting nutrients it has to offer. Challenge yourself to chew every bite of food 20 times so you can digest food better, reduce bloating, and increase absorption of nutrients to improve your health.

#10 Open Your Windows
The air inside your home can be up to 100% more toxic than the air outside due to hidden toxins in paint, furniture, and cleaning supplies. Oxygen concentration levels are also lower inside than out, and Oxygen molecules are essential for every single function in the body. Fresh air helps the body to eliminate stress inducing toxins and increases oxygen levels in the blood so your body can function at its potential.

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So which one of these 10 tips are you going to commit to doing today so you can boost your health and immunity?

Let me know by leaving a comment below

It’s the littlest things that can make the biggest difference to your health, as the saying goes “small hinges swing big doors.”