Beyond Diet
A lot of people don’t realize that as a nutrition professional, I look at a person’s entire lifestyle - and not just what they’re eating and drinking. I like to say that while supplements can certainly help, they can’t fix a poor diet, and even the ‘healthiest’ diet won’t leave you feeling full of vitality if you spend all day and all night on screens, and don’t get outside for any movement, fresh air, or sunshine. We simply can’t “diet” our way out of getting quality sleep every night. We can’t “vitamin-D-supplement-our-way” out of a lack of sunshine. And we certainly can’t out-diet or out-magnesium our way out of chronic stress and a nervous system that has been “fried” after years of worrying, hustling, overanalyzing, people-pleasing, never-saying-'“NO,” etc. (though magnesium can help a little bit, btw, wink wink). On an even deeper note (and beyond the scope of this article), we can’t diet-supplement-lifestyle our way out of pulling back the curtain on our deep-rooted emotions, fears, insecurities, and traumas, which are often seeded in childhood.
Ultimately, a holistic approach is what is needed, and I do my best to look at every aspect of a client’s life to determine which parts may be holding them back from experiencing optimal health.
In the hustle and bustle of modern life, I fully understand how easy it is to neglect a healthy lifestyle and work hard to support my clients so they can prioritize their health and wellbeing. Here are the top areas I always recommend we pay attention to if we want to give our bodies and minds what they need to really thrive, and the best chance at healing.
1. Restful Sleep
A good night's sleep is a foundational piece of a healthy lifestyle. During sleep, our bodies undergo essential repair processes, consolidating memories, and regulating various bodily functions. Chronic sleep deprivation - whether from simply not getting enough hours of sleep, or low sleep quality - has been linked to many health issues, including weakened immunity, increased stress, high blood sugar, cognitive decline, and even cancer. Establishing a nightly “wind-down” routine before bedtime, embracing a consistent sleep schedule, and creating an optimal sleep environment are all crucial steps in promoting overall well-being. I have lots of tips and tricks that can help with this that range from regulating light exposure to finding the right temperature for your bedroom.
2. Clean, fresh air
I’m sure we’ve all had a parent or grandparent tell us the importance of “getting outside for some fresh air”. While it’s true that venturing outdoors exposes us to oxygen-rich air that can benefit our respiratory and cardiovascular systems, there are many other benefits as well. In addition to the physical benefits, spending time in nature has been shown to reduce stress, enhance mood, and improve concentration. Engaging in outdoor activities regularly, whether it's a leisurely stroll down the street, a bike ride, or an invigorating hike, can greatly contribute to a happier and healthier life. ‘Grounding,’ which can simply mean kicking off your shoes and going barefoot on some grass, or swimming in a natural body of water, is also extremely beneficial.
I also help clients make sure they have clean air indoors too. Did you know that indoor air is often 2-5 times more polluted than outdoor air? Indoor air contaminants can come from a wide variety of sources, including chemicals in furniture, carpet, paint, cleaning products, clothing, appliances, and more. Pets and dust can also add to our burden especially if we have sensitive immune systems. And, shockingly, mold is present in nearly 50% of buildings in the US, which can be extremely problematic for certain individuals. My recommendations may include mitigating or eliminating sources of toxins in a client’s home, or investing in a high-quality air purifier to reduce the toxic burden on our bodies.
3. Sunlight
Natural sunlight is a wonderful source of vitamin D, which essential for bone health, immune system function, and mood regulation. In the summertime in most parts of the US, only 15-30 minutes of sun exposure is typically needed to maximize vitamin D levels (depending on a few factors like time of day, latitude, age, clothing, skin color, etc.). It’s important to determine what’s safe and achievable for you.
Even on a cloudy, winter day, it’s important to get outside for exposure to bright light at several points throughout the day - especially in the morning. For most of human history, this was commonplace. Unfortunately, our modern-day, indoor lifestyle keeps us from getting enough natural, bright light during the day - which is very important in regulating our circadian rhythm - yet promotes us getting far too much bright, artificial light at night. Our circadian rhythm (our body’s own internal “schedule” and “clock”) plays a crucial role in regulating nearly all of our body’s organs and systems, including our gut, hormones, immune system, cardiovascular system, and more. It’s also essential for getting consistently good sleep at night.
4. Optimal Hydration
Hydration is vital for overall health, as water supports all bodily functions, maintains temperature, and aids digestion. While tea, coffee, energy drinks, and other drinks may provide some fluids, they often contain caffeine and added sugar that put stress on our bodies. And, while many reach for plain water, this can be a huge source of exposure to contaminants like heavy metals, pesticides, radioactive elements, and more. A quick search for your water utility on the EWG website can showcase this.
“True” mineral water remains one of the best choices for optimal hydration, as it contains the addition of essential electrolytes like sodium and potassium, which provide many benefits on their own, but also help us absorb the water itself more efficiently. If I could afford it, I’d have glass bottles of pure mineral water to drink every day. Sadly, this is not the case, so instead, I filter my tap water and add in electrolytes. Filtering water helps remove a lot of toxins, but it can also strip out the mineral content which ensures proper hydration. Without the right balance of electrolytes, cell membranes have a hard time bringing water into the cells. For the same reason, I also like to emphasize the importance of obtaining water from food via broths, soups, teas, fermented beverages, and even dairy, if appropriate. I always work with clients to determine the easiest way for them to stay hydrated in a way that works for them.
5. Limiting Toxin Exposure:
I already made mention of “toxins” previously, as there are countless contaminants prevalent today in our water, air, and household products. In addition to these, it’s important to consider other sources of exposure, including through the products we put on our bodies (ex. shampoo, makeup, etc.), and what we ingest from food. Due to today’s modern food production system, the food we consume (including plant- & animal foods) is often loaded with heavy metal/pesticide/herbicide/insecticide residues that range from questionable at best, or undeniably problematic/toxic at worst. In working with clients, I help them figure out what the best strategy is to source high-quality, sustainable food (+ local, ideally) while taking into consideration their budget and other factors.
6. Mitigating EMF Exposure:
Something else to consider in our modern-day world is EMF exposure. ‘EMF’ stands for ‘electromagnetic fields,’ which are invisible (yet powerful) areas of energy, ranging all the way from extremely-low-frequencies found in the Earth (ex. Schumann resonance), to visible light, ultraviolet light, and up to extremely high-frequency gamma radiation. Out of all the lifestyle factors on this list, EMF exposure is arguably the most controversial, and often the most overlooked. While humans have always been exposed to EMFs (natural sunlight is a form of EMF, after all), it has only been the last century or so that we are exposed to man-made EMFs (via TV, radio, appliances, indoor lighting, etc.), and only the last 5-15 years or so that we’ve been exposed to different and higher frequencies (hello 4G & 5G), with this exposure being nearly constant. Between our wifi routers, devices connected to wifi, Bluetooth, SMART devices, SMART appliances, SMART meters, cell phones w/ 4G & 5G, alarm clocks, earbuds, headphones, and more, we are certainly exposed 24/7 nowadays.
The prevailing assumption is that man-made EMFs are not problematic, as they are at similar frequencies as “natural” EMFs, and are considered non-ionizing radiation. However, there are still physical differences between natural- & man-made EMFs that may matter more than we realize - independent research (not funded by tech companies) has shed some light on this, as many studies have shown negative impacts of low-level (but constant) EMF exposure on fertility, sleep, hormone levels, cell division (relevant to cancer), inflammation, DNA damage, and more. While it is not feasible nor realistic to completely avoid man-made EMFs in our world today, there are still simple steps we can take to minimize exposure wherever possible.
7. Movement
Regular movement or physical activity is a non-negotiable component of a healthy lifestyle. Exercise not only helps maintain a healthy metabolism, but also improves hormonal balance and cardiovascular health, enhances mood and cognitive function, keeps joints, muscles, and ligaments strong and flexible well into old-age, and reduces the risk of many chronic diseases. An oft-overlooked benefit, exercise also helps with the flow of our lymphatic system, which plays an essential role in detoxifying our bodies and aiding our immune system. Finally, by sweating, our bodies have an easier time excreting certain toxins that tend to build up over time- heavy metals in particular.
Whether it's a brisk walk, a sweat-inducing workout, a team sport, or a calming yoga session, finding an activity you truly enjoy can transform exercise from a chore you dread into an energizing and rewarding part of your daily routine. And, if you venture outside to get your physical activity in, you can “feed two birds with one worm” by getting some sunshine too! One caveat to keep in mind though is that not every form of exercise is right for every person, as some people need more- or less-intense activity than others, depending on their history, body type, stress level, and current state of health.
8. Reduce Stress:
Today more than ever, ‘stress’ seems to be synonymous with ‘every day life’ - it’s expected, accepted even! Many of us feel like we’re living our lives running on a hamster wheel, with no end in sight. From obligations like work, school, kids, pets, house chores, errands, appointments, relationships, etc., to frustrations and worries about money, health, traffic, relationships, politics, the state of the world, etc., it often feels like there isn’t any room at all to “slow down,” let alone for self-care. We often do not realize just how “busy” or “stressed” we have become after years and years of these factors “layering” on top of each other, nor how much these things take their toll on us and our health (mental & physical). Yet, research has revealed just how relevant stress is to nearly every disease, from IBS and PMS, to autoimmunity, chronic anxiety, and even heart disease and cancer. With chronic stress comes chronic overproduction of “stress hormones,” including cortisol, which can have numerous detrimental effects on other body systems long-term.
The truth is, no matter how healthy one’s diet and lifestyle may be in other areas, healing simply cannot take place in a mind/body that is living in a constant state of “fight-or-flight.” In my practice, I always seek to help my clients uncover areas of their life that are stressing them out “a bit too much,” and help them determine the best ways to mitigate that stress as much as possible, whether that’s through learning to draw more boundaries, engaging in helpful practices like meditation, deep breathing, grounding, journaling, etc., or through exploring some deeper reasons behind their stress, like limiting beliefs, trauma, and unhealed emotions.
9. Mindset - Shifting our Beliefs:
This is a big one. Like I alluded to above, dealing with our deeply-rooted beliefs, fears, hurts, and emotions that are not serving us (or others) well is often key to unlocking a higher level of health and happiness. We all have “issues,” so-to-speak, that are often seeded in childhood, yet stay with us for a lifetime. These issues may be subconscious (or unconscious) beliefs about ourselves that are false, a poor self-image, lack of purpose or fulfillment, anger or resentments, self-destructive tendencies, an “all-or-nothing mindset,” difficulty drawing or enforcing boundaries, etc. Regardless, these issues can hold us back from “going after” and achieving what we really desire in life, including vibrant health. However, when we learn to recognize, acknowledge, and shift our beliefs in the right direction, the doors open to endless possibilities, and amazing things can happen!
10. Play
Play is often associated with childhood, but its benefits extend well into adulthood. Engaging in fun, playful activities not only brings joy and laughter, but also fosters creativity, reduces stress, and strengthens social bonds. Whether it's a game of sports, having fun with a pet, a creative hobby, or simply spending quality time with loved ones, incorporating fun and play into your life can lead to a more balanced and fulfilling existence. It’s a red flag for me if a client has zero time for play in their life. I make sure my clients understand this is not an indulgence, but an essential part of being human and happy.
11. Connection through Community
While some of us lean more towards introversion or extroversion, ultimately, humans are social beings, and a sense of community is essential to our well-being. Cultivating meaningful connections with others provides emotional support, reduces feelings of isolation (which affects our health in more ways than one!), and contributes to a sense of belonging and fulfillment. Whether through family, friends, or community groups, investing time and effort in building and maintaining relationships is a crucial aspect of a healthy, well-balanced lifestyle.
Want to know more?
Adopting a lifestyle is not a one-size-fits-all prescription, but rather a personalized journey that integrates various aspects to promote overall well-being. I can help you create a plan that works for you so that you can reap the rewards of great sleep, sun, fun, and more. Please get in touch on my website for a FREE call if you would like to learn more.