The use of medication and the risk of chronic disease can be dramatically lowered by living a healthy lifestyle. There is always a place for conventional and emergency medicine but staying healthy is up to us. Knowing the 3Rd leading cause of death in this country is medical error should be a statistic that motivates us all to stay healthy. Another statistic to be aware of constantly is stress as the cause of over 95% of chronic disease. Healthy mind, healthy body.
Healthy living is not only eating better and exercising… It encompasses wholesome food from responsible sources, clean water and air, staying active, being environmentally responsible to yourself and the planet through the use of earth friendly products, staying spiritually connected to yourself and the world, finding balance and giving love. Adapting a healthy lifestyle is good for our planet, body, mind and spirit.
Clean wholesome food, clean water and clean air are the sustenance of life. Focusing on those elements of your lifestyle is the first step to healthy living.
Food
Clean your food thoroughly
Eat Organic, non-GMO and local/seasonal if possible. Clean produce thoroughly to remove pesticides and potential parasites. Even organic produce has pesticide residues and parasites. A simple produce cleaner is plain white vinegar. For most produce with a skin place the fruits and veggies in a freshly cleaned kitchen sink (or a large bowl), fill with water, and add 1 cup of white vinegar. Let it soak for up to an hour, scrub gently and rinse. Use glass bowls to soak and glass spray bottle for cleaning one or two pieces of fruit.
A great spritzer that also can be used to clean surfaces is:
- 1 1/2 cups water
- 1/2 cup white vinegar
- 10 drops lemon essential oil
Put all ingredients in a 16 oz. glass spray bottle and shake to combine. Spray on fruit and let sit for 5-10 minutes. Rinse well and enjoy or dry with a clean cloth (or air dry) and put away.
Choose Certified Organic
Right now, the most meaningful label on your food, in terms of upholding specific government requirements, is the U.S. Department of Agriculture (USDA) organic seal. For a product to be certified organic, it’s required to meet specific standards:
- Organic crops cannot be grown with synthetic fertilizers, synthetic pesticides or sewage sludge.
- Organic crops cannot be genetically engineered or irradiated.
- Animals must eat only organically grown feed (without animal byproducts) and can’t be treated with synthetic hormones or antibiotics.
- Animals must have access to the outdoors, and ruminants (hoofed animals, including cows) must have access to pasture.
- Animals cannot be cloned.
Read more about what labels mean here – Understanding Food Labels
Choose Non-GMO (Genetically Modified Organisms or GM crops)
Consumer-oriented organizations, such as The Institute for Responsible Technology and The Environmental Working Group have found an alarming number of connections between GMOs and health problems, including intestinal damage, inflammation, higher rates of disease, and even death.
GM crops were engineered to produce their own insecticide, called Bt-toxin, by combining the plant’s DNA with DNA from bacteria. Bt-toxin kills insects by destroying the lining of their digestive tracts. The poison is not specific to insects and pokes holes in human cells, damaging the intestines and causing leaky gut, which we know is a precondition for developing an autoimmune disease. The growing body of evidence that GMOs are dangerous has led to the American Academy of Environmental Medicine (AAEM) to publicly warn that “it is biologically plausible for Genetically Modified Foods to cause adverse health effects in humans.”
GM plants are also engineered to enhance plants’ natural “plant protectors,” including prolamins, agglutinins, digestive enzyme inhibitors, and saponins. These chemicals contribute to leaky gut, gut dysbiosis, and inflammation.
Become educated about GMO’s in your food. Take a stand and eat more responsibly.
Living Non-GMO
Institute For Responsible Technology
Check out the list of foods that have the most pesticides and replace them with the organic versions:
EWG’s Dirty Dozen
The least pesticides:
EWG’s Clean Fifteen
When choosing to eat processed and packaged foods use the same criteria for evaluating their safety from pesticides, chemicals, and GMO’s. Even those listed organic should contain all-organic ingredients.Organic is always the best choice. Even NON-GMO foods contain pesticides.
Water
The body is 70% water, so it makes sense to have access to the cleanest source of water, so cells can function efficiently. Whether you choose to put water filters on your home system, to have filters on your fridge and faucets or to haul your own water, having clean water will positively affect your health.
The Environmental Working Group has a national tap water data base using your zip code revealing the quality of water in your county. Wow… EWG’s Tap Water Database
- Drink your water from glass or stainless steel.
- Study ways to improve your water filtration: EWG’s Updated Water Filter Buying Guide
- Conserve water.
Air Quality
The best way to have cleaner air is to remove the pollutants and toxins from your environment.
Manage the air quality in your home by cutting pollutant exposure like:
- Second hand or cigarette smoke
- Off gassing of toxic building material and paints
- Home care cleaning products & pesticides
- Selfcare products like nail polish and polish removers
- Mold and mildew
- Keeping surfaces and carpets clean
- If you live near highly polluted areas, consider getting air filters for your home
Consider outdoor air quality for exercise and outdoor activities. Environmental exposures like road dust, car exhaust, smoke and factory emissions are especially harmful for children. Check the Air Quality Index on your local weather report or online before kids with asthma engage in vigorous outdoor activity. In addition to air pollution, temperature extremes or increased pollen may also trigger asthma attacks.
Austin Air Filters are affordable and provide different size units for different size spaces. I have used them for 15 years. My allergies have improved 90%.
Austin – The Only Clinically Proven, Medical Grade Air Purifier
When you have to stay in a hotel look for hotels that offer chemical free rooms to reduce the impact of potential irritants and chemicals.
The Environment
Reduce the toxic burden of your body by becoming a health advocate for the planet.
Pollutants and Chemicals
The Environmental Working Group is a great resource for identifying harmful environmental chemicals to avoid. Check out their “Dirty Dozen List”. Look through your kitchen, home and garage to weed out the polluters. Read labels, and if there is a caution replace it with something that is not harmful to animals or humans.
EWG’s Dirty Dozen Endocrine Disruptors
Household Products
Household cleaning supplies, and pesticides often contribute to the toxic load in the environment. Replace all the products you are using that contain toxic chemicals with earth friendly alternatives. Use the search tool on EWG.org (link below) to determine which products are safer. Find DIY recipes for cleaning supplies and keep them stocked up. Not only do you reduce the toxic burden of your body and home, you reduce the amount of plastics and containers in landfills. Use glass containers whenever possible.
EWG’s Guide to Healthy Cleaning – Update Center
If you don’t have time or the desire to make your own cleaning supplies, Seventh Generation has cleaning products that are safer compared to the usual.
Healthy Beauty
There is so much information today about healthier selfcare products. In turn cleaner health and beauty products and companies are everywhere. Check them out. I got turned off and on to healthier selfcare products by using the Environmental Working Group’s SKIN DEEP search tool to look up products I was using. By now everyone should know about this. I replaced all the C, D and F’s with A’s or I made my own.
EWG’s Skin Deep Cosmetics Database
My favorite skincare regimes are DIY. I suggest looking for your own DIY recipes you can make from natural products in your kitchen and home. A great DIY sunscreen is carrot seed oil! Pure, natural, nontoxic and effective. Everyone should have an aloe plant. It is God’s medicine for skincare.
I could list DIY beauty ideas all day, but the internet, Facebook, Instagram and social media are full of great ideas. If you haven’t already, start experimenting with recipes that catch your attention.
There are a few companies that are marketing healthy selfcare and beauty without the use of damaging chemicals and products that use animal testing. If you plan on using essential oils find brands that are organic.
Learn more about the Beautycounter line. I use several of their products and have been pleased with the results. Read more about their mission and decide if you are interested in making them part of your healthy beauty.
Building Materials and Finishes
If you are planning to build a home, remodel, or looking for a new place to live, do your homework on building materials. EWG’s Healthy Living Home Guide
I cannot tell you how many people I have worked with who had toxic exposures from formaldehyde in their new laminate flooring, or other chemicals in new carpeting, or other building materials.
Electromagnetic Fields
In our world it is not realistic to think that we can quit using our devices and protect ourselves fully from the negative effects of electromagnetic fields. We can however reduce our exposure and stay healthy by becoming educated about how to use our technology more responsibly.
I love this little article by Wellness Mama on the topic.
“Is EMF Exposure Really a Big Deal?”
Aslo check out the latest blog and news regarding EMF and ways to keep your environment safe. EMF Empowerment
Learn more about the health benefits of earthing. It is free and extremely therapeutic.
Turn off your computers and WIFI at night. Put your cell phones outside the bedroom. Practice deep breathing exercises and grounding (earthing) to reduce stress, inflammation and promote a more restful sleep.
“Earthing & Grounding: Legit or Hype? (How To & When Not To)”
We have also been using earthing to cope with jet lag when traveling to another time zone. Here is a great little blog on the topic. It is as simple as going to the nearest park after you land and walking barefoot in the grass.
Stress Management
Over 95% of chronic disease is caused by stress. Three ways to reduce stress are deep breathing, exercise and spiritual connectedness.
Exercise
Exercise and staying active it the best way to reduce stress. It really is nature’s medicine and it is free. The easiest exercise is walking and the 10,000 step per day rule will keep you healthy. The dangers of being sedentary has been compared to smoking.
“Health Risks of an Inactive Lifestyle”
Find what exercise routines work best for you and do something every day. Have at least 3 different activities you can do to keep it fun and use different muscle groups.
The health benefits of exercise are summarized here
“The Top 10 Benefits of Regular Exercise”
Making exercise a daily routine requires self-motivation. With the internet, YouTube, and all the great apps available there are endless ways to learn how to keep moving.
Many people like to wear tracking devices which are a great idea to study your movement habits. For the past 6 years I have been using a phone app called Endomondo to measure exercise expenditure and track my distance. It is synced with MyFitnessPal, so I can see my daily burn and compare it to my food intake if I feel like it. My monthly miles are between 80-100 through walking and cycling. I also enjoy swimming, yoga and some resistance movement. There is lotion in the motion y’all.
Check out some other apps to help you stay moving.
“The 18 Best Workout Apps for Lazy Girls”
Deep Breathing
Breathing is also free! Deep breathing balances the sympathetic and parasympathetic nervous system, calming the body and mind. Creating a practice of deep breathing may be the most important habit you can establish for healthy living. When you breathe in and breathe out, pay attention, listen to your breath. With each breath you create a stillness and space inside that allows self-awareness and freedom from thought. Learning to use deep breathing for meditation, or just to deal with everyday stress, will improve your health for life. When you learn the art of deep breathing to create calmness and space inside yourself you become mindful of your surroundings, and things do not seem so urgent or filled with drama.
“Relaxation techniques: Breath control helps quell errant stress response”
Spiritual Connectedness
Spiritual balance means something different to everyone. To me spirituality means my energetic connection with self, spirit, prayer, other living things, the earth and the universe. Spiritual connection is being rather than thinking. Most of us have a deep spiritual connection to nature. To some of us religion is our spirituality. Whether it is mediation, prayer or breathing, spiritual balance happens when energy flows from the spiritual body down through the mental, emotional, and physical bodies.
When blocks are created through stress, life events or negative self-talk the flow of energy is disrupted. This causes a spiritual, mental and physical disconnect. Maintaining spiritual connectedness and energy flow allows us to be healthier and have a greater appreciation for life. Spirituality connects us up to who we really are, our consciousness, rather than the story we have invented about who we are. Read more about daily spiritual practice here:
“Daily Practices for Spiritual, Mental, Emotional, and Physical Well-being”
There are so many apps for deep breathing and meditation.
I love one called Insight Timer because it has hundreds of meditations, visualizations, breathing exercises, and it is a global app; it tracks people mediating all over the planet on an hourly and daily basis. Just think, if millions of people are meditating everyday and staying connected that has to be good for us all collectively.
If mediation is too stressful, check out short guided visualizations to take you away from thinking for 5 minutes. WACURI or wake up curious has some wonderful guided journeys and they are only 5 minutes. You can even schedule your 5-minute WACURI break and they will call you! My favorite journeys are The Owls and Bioluminescence.
Other links
Here are some more links that you might want to explore:
High Altitude (natural skin care)
Naturopathica (natural beauty products)
Stay up to date with ways to make the environment safer for the world. Download the EWG Healthy Living app from iTunes.