October is Health Literacy Month
Health literacy is the ability to obtain, read, understand, and use healthcare information in order to make appropriate health decisions and follow instructions for treatment. Approximately nine out of ten adults struggle with health literacy. The objective is to become more familiar with your health, medical terminology, and accessing health information. Shedding light onto this much-needed aspect of wellness can hopefully enlighten one to become trusting with themselves and professionals who have their best interests at heart. Empowerment, education, and advocacy. Health literacy sharpens an individual’s skill to grasp and participate in the health care system to maintain good health. Successfully navigating the many aspects of health literacy may also enable one to tap into the body’s innate wisdom to heal. As we focus on health literacy this week, I would like to also connect with self-advocacy. For me, both subjects complement one another. One can weigh risks over benefits and ultimately make proactive decisions if comprehension becomes heightened. Therefore, taking action becomes a less stressful situation. I’ve taken my experience, my work with clients, and extensive research to offer a comprehensive guide to empower those looking for change and best health practices. Navigating a prognosis, diet, lifestyle interventions, drug instructions, interactions, and especially avoidance of long-term drugs can aid in making sense of a complex healthcare system. I draw from the wisdom of doctors and medical professionals who campaign for plant-based nutrition and advocate for lifestyle medicine practices, in addition to the latest scientific breakthroughs for balance and the advancement of wellness. Finding what works best is the personalized approach. I support more whole food plant-based options because of the health benefits to digestive performance. So, rest assured, please eat what makes you feel best, but consider more plant diversity, easy food swaps, crowding out processed and overly refined, and cooking/flavoring foods to appeal to and improve health. Could progress and development of basic skills weed out the need for many prescriptions, procedures, and preventable chronic illnesses that introduce the need for repair and recovery? With advancements in integrative therapies, awareness, and empowerment, perhaps we have become more resourceful than those before us, so quick to rely on a quick fix or band-aid a situation instead of root-cause healing and lifestyle medicine foundational practices. A national plan for improving Health Literacy also calls for more attention on educating people to live healthier and make well-informed decisions. Aside from understanding drug instructions and navigating our complex healthcare systems, what if a more holistic approach includes lifestyle modifications? The ripple effect would be prioritizing health, body, mind, and spirit awareness and clear communication from medical professionals to champion healthy behaviors across the board, promoting health and wellness nationwide. I started a volunteer internship with Doctors for Nutrition in the last several months. In November, they will launch a doctor’s challenge, encouraging physicians to implement a whole food plant-based diet for a month to understand the improved benefits. In turn, these professionals can genuinely assist and educate patients on lifestyle medicine practices and avoiding long-term medications. Furthermore, if empowering an individual’s ability to seek, find, comprehend, and utilize information and services were further developed, they would have the ability to make well-informed decisions and actions for themselves and others. Basic health literacy is fundamental to the success of each interaction between healthcare professionals and patients—every prescription, every treatment, and every recovery. Self- advocacy and rallying for an actionable plan to empower oneself support balance, becoming more proactive, and grasping a clearer bearing on health-related issues.
Self-Connection
How connected are you with yourself? Awareness, Acceptance, and Alignment. This is one definition I came across while researching the subject of self-connection. In simpler terms, self-connection is a state of being. A condition in which one would regularly check in with their emotions, both physical and spiritual needs, to achieve a higher level of wellness. In the process, honoring those needs would become more intuitive as one occupies their physical body. Sounds wonderful! How often do you check in on your emotions, self-worth, and that “good place” where you can grow as a confident person with purpose? When we are in that good place emotionally, does that advancement allow us to navigate how we interact, conduct daily conversations, and communicate feelings? Does true self-connection secure how grounded we are? Instead of having total strangers validate us, if we face the mirror, feeling centered and conveying value to ourselves before trying so hard to please others, could we genuinely be our authentic selves? Would that purpose shape robust mental health and well-being? Our positive social connections support better sleep and immune and metabolic health. Yet, in a time of social media capturing every “perfect” moment, our country is dealing with more depression and isolation than ever. We live for the acceptance, the followers, and the likes as we tune in daily to see how we rank. Looking for approval from acquaintances and strangers on these outlets is not ideal when dealing with the pitfalls of loneliness and isolation. Preferably, social media is not your go-to for validation of self-worth. However, if social media is not your retreat, that doesn’t mean you cannot become a victim of difficulties associated with disconnecting from your true self. Staying in touch with what makes you an individual goes back to self-care 101. Becoming comfortable with being alone can be an excellent activity for those looking to reconnect with their true selves. In addition, kindness extended to oneself as you would to another is equally important. The art of saying no. Daily movement. Gratitude. Creating a meditative space somewhere in your home to rest your mind. A meaningful and happy life is often clouded by obligations, misguided experiences, and conditioning going back to our youth. For example, some of us are very good at being caregivers. However, most caregivers are detached from the concept of self-connection. We can also work very hard to prove ourselves to the world. In the process, we can lose touch with our true purpose when allowing someone else to put value on our self-worth. As we become more acquainted with who we are and what makes us happy, our purpose, and relaxed in our skin, we can test the water around friends, family, and those we encounter in everyday experiences. If we become more vulnerable and feel like ourselves around someone who accepts our feelings and who we are, we are on our way to a joyful recognition every time we look in the mirror. If someone makes you uncomfortable for who you truly are, veto that associate, friend, or acquaintance. Or at least smile, walk away, and keep them at an arm’s distance. A newfound and sharpened intuition is awareness, acceptance, and alignment. Authentically, you are on a journey to shape and improve, likely to change over time with learned experiences, but anchored with a nod and smile every time you see your reflection in a mirror. In good health! ~ Ellen
September is Healthy Aging Month
What can you do to support your health as you age? We are all aging; it’s inevitable. Our bodies are breaking down with every moment that passes, so what are the secrets of the oldest living humans in the world? They don’t own expensive memberships to gyms or aren’t influencers, marathoners, or Ironman super-athletes. They have not simplified their lives with gadgets, apps, or food services that streamline time and efficiency. These centurions live in environments where they walk to pick up groceries when they aren’t harvesting their own. They take stairs, tend to their gardens, and socialize daily with friends, family, and community. They have purpose and actionable skills that give them and the lives of others meaning. These physical and emotional routines eliminate stress and keep these populations robust and meaningful, living way beyond the average life expectancy we typically see. These inhabitants of the “dubbed” Blue Zones are five worldwide regions from the mountains of Greece to the suburbs east of Los Angeles, where longevity and quality of life have been studied, chronicled, and broadcasted via documentaries. The criteria of a “blue zone” encompass high concentrations of centenarians, low rates of middle-age mortality, chronic disease, and dementia. The cornerstone of their many years on earth is embedded in the nine specific characteristics called thePower 9. Natural movement comes effortlessly by walking more to meet up with a friend, the store, or even taking the stairs. Walk your dog, move about the house, plant a garden. If you look at daily movement as an inconvenience, think about how inconvenient it may be in your future if you must rely on someone else for tasks, errands, and your social calendar. Purpose is linked to health and longevity. Start small if awareness of your purpose needs to be more precise. Expressing values, passions, gifts, and talents activates meaning and actionable skills into operation. Stress management and strategies to overcome the pitfalls of chronic inflammation come with more mindfulness of stress triggers. New routines that alleviate stress benefit both physically and mentally. Finding ways to naturally lower and move away from the prolonged stress response takes time, practice, and patience. Nutrition is vital, and crowding out the risks associated with the standard American diet starts with a new mindset. In addition, inhabitants of the Blue Zones adopt an 80% rule at mealtime. They do this by ceasing mealtime when their stomach is 80% full. This takes practice, but the system can be finetuned by stopping when you are no longer hungry and not overly full. Blue Zone inhabitants also close the kitchen down in the early evening. They eat a wide array of fresh seasonal whole-food plants in abundance and are quickly satiated with clean diets rich in nutrients. Plant-focused nutrients are a way of life for these civilizations, living vibrantly, disease-free, sharp, and full of clarity well into their 80s, 90s, and past the 100-year mark. Animal protein is considered a condiment, and only small amounts, if any, are eaten on rare occasions. Moderate alcohol consumption has also been associated with a longer lifespan. Friendship comes with benefits, as sharing your day with others has proved to be a tangible asset for those living in the Blue Zones. Daily social connections with friends and family have proven to be a superior trait of people living enriched, longer lives. So, turn off that computer, leave work at a reasonable time, and hone in on connecting more with those that bring you joy. If friends and family are not nearby, seek social groups that align with your values. The internet, your place of worship, or a library are excellent resources for providing meetups and social situations. Your “tribe” or inner circle is a positive affirmation of supportive and active footing contributing to healthy behaviors. In the Blue Zones, friendships are fundamental to wellness as the reinforcement of quality rapport is contagious and positively affects the mind. In addition, these circles add years to your life expectancy. Belonging and attending faith-based services. If you aren’t sure where to start, try asking a friend or neighbor and searching online for services that align with your core values. Loved ones first. Keeping aging parents and grandparents close by has been shown to not only raise life expectancy but having loved ones in or close to home also lower disease and mortality rates of children in the house. If we apply these principles to our daily lives, we could all reshape the environment around us and appreciate and extend the quality of life as we know it.
Making Choices
If You Change Nothing, Nothing Will Change Are you experiencing signs of inflammation in your body? Have you gotten warning signs or been told to make changes? If you think that eating non-processed foods and making better choices is a death sentence and you will never enjoy food again, that mindset will cost you your health. That choice is up to you. Let’s make a little shift in that attitude. Because I choose more whole-food-plant-based options, some think I am on a diet. It’s far from the truth, as I choose lifestyle practices like food to nourish, energize, repair, and grow. Overly processed foods, additives, fillers, and junk do not appeal to me. I’ve changed my pallet mostly to break a bad sugar habit I once thought was justified because I ate so well. That sugar addiction eventually caught up to me in a negative way, so I broke free from the dependence. And I’ve never looked back. In addition, I make movement a daily part of life. I also choose to manage stress instead of letting it control me. I choose to be void of inflammation because that choice supports better overall health. It’s not always easy and truthfully, some days I can rage, but I am more aware and dedicated to finding balance. My skin looks better, my bloodwork and health have improved, and I’ve created a stable foundation of small changes over time with the desire to prioritize all facets of my well-being. This is what healthy looks like for me. Find your balance. Choose health and your body will reward you for your efforts.
Supporting Gut Health in the Fall/Winter Months
What is optimal as the seasons shift? As the seasons change and we dig out our sweaters, becoming conscious of supporting our best gut health is feasible with mindfulness. Those with healthy diets and lifestyle practices will fare well in the colder months, but if the summer months got the best of you with overindulgence, consider transformational practices to reeve up wellness. As the cold weather sets in, our metabolism naturally slows down due to constant exposure to lower temperatures. Therefore, this lower metabolic rate can impair digestive processes, thus affecting gut health. What’s our best course of action? Corrective measures to help manage and maintain overall gut health: Maintain your exercise routine. Just because it is cooler doesn’t mean a brisk walk or daily movement is off the table. Conversely, we have a more diverse microbiome when we spend more time in nature. That diversity supports a functioning and robust immune system void of inflammatory responses. Consume seasonal vegetables. The cooler months bring an incredible variety of vegetables that support gut health. For example, consuming cooked potatoes, carrots, and turnips improves immune activity. Bonuses to boost digestion include adding spices and herbs like turmeric, garlic, ginger, cloves, nutmeg, and cinnamon to enhance and strengthen gut functionality. Cook more at home. Explore the benefits of cooking meals in the comfort of your home. With meal planning and prep, saving money is also an added perk! Plus, bringing your family or friends together creates a sense of community, nurturing, and well-being. Get quality sleep. Restorative sleep is a must for body, mind, and spirit. Stay, eat, and drink warm—colder temperatures outside cause our digestive system to slow down. Drinking warm beverages and eating warmer foods (don’t forget those warm spices) are supportive measures in cooler seasons: soups, stew, hot cereals, and roasted vegetables. Remember to bundle up and keep your body temperature safe. Practice good hygiene. With the cooler temperatures comes cold and flu season. Becoming more mindful of washing your hands and even covering your nose and mouth with a tissue after sneezing can help prevent the spread of harmful bacteria that could negatively affect your gut. Limit ultra-processed foods and sugars. Try cooking more at home using fresh ingredients, frozen or canned ingredients. Use your label reading skills and be mindful of added sugars, bogus ingredients, sodium, and saturated fats. Resist the urge to order out more than you cook at home. Change takes effort and time, so make good intentions, and soon, you will find a groove that works for you. Consistency: Consistency is one of the most obvious factors that separate a successful and unsuccessful outcome. Stay consistent. When we make a rational decision to implement change, our mindset is crucial to developing steady habits. However, life does have its ups and downs. Motivation can be trying on those not- so-opportune days, but your effort can be that reliable friend in these situations. We play dodgeball with barriers daily in most aspects of life but as long as we stay realistic with goals, scheduling, intentions, and actions, those hurdles become easier to sidestep. You will make mistakes from time to time but own them, let them go, and start anew. Give yourself grace and credit for your efforts and the mindset shift. Reward your efforts as progress, not perfection. As you embrace the colder months and will most likely spend more time indoors, daylight becomes noticeably reduced, and routines change. Our attention is adjusted, and we are guided to shift our attention inward to prepare for the season that encourages rooting, rest, and more quiet time to restore balance. As always, focus on the smaller successes instead of the end goal. This way we recognize and appreciate the progress and accept, embrace, and enjoy those moments, even if they aren’t ideal. Patience is a virtue, change will come with time, your best intentions, and consistency.
Restorative Sleep
Are You Getting Quality Zzz’s? Sleep is one of the most unrated facets of overall health. Restorative rest aids optimal bodily functions like calmness, healing, growth, and repair. How does one prepare and support quality sleep? The food we eat is essential, but how and when also plays a crucial role in this activity. Could a tweak here and there with food choices and the timing of when you eat support circadian cycles? The how and why of better choices: Melatonin is a hormone our body makes that helps regulate circadian rhythm and promote restful sleep. Focusing on foods high in antioxidants, fiber, omega-3 fatty acids, naturally occurring melatonin, and essential minerals will aid in sleep and provide significant health benefits. In addition, foods containing tryptophan, an essential amino acid, promote and regulate melatonin, leading to better sleep and improved health. The bigger picture is consistency, mindfulness, and balance. Our diet should provide stable sources of vitamins and minerals for proper sleep hygiene. Keeping your sleep environment clutter-free and clean, dimming the lights at night, cutting back on caffeine, alcohol, and stress, and becoming mindful of not eating too late is also complementary to restorative rest. Two hours before bedtime should be your cutoff for meals or snacks. Best Foods for Quality Sleep: bananas kiwi salmon cherries nuts lean protein avocado milk oatmeal dates tahini decaffeinated soothing teas (chamomile, lavender, lemon balm, and peppermint) Worst Foods that will make it difficult to sleep and why? Several of the biggest offenders of quality sleep are spicy, fatty, and decadent foods. High sugar and processed convenience foods typically raise blood sugar levels and could make falling asleep more difficult. A massive steak may not be your best bet for a restful night of sleep as this overwhelming feeling of fullness disrupts digestion and could contribute to optimal rest. Anything processed, sugary, and high in fat may make sleep troublesome and trigger nightmares. Try to Avoid: processed and high-fat foods sugary food and drink alcohol low fiber, high fat spicy foods (promote reflux and indigestion) acidic and citrus foods (promote reflux and indigestion) greasy foods caffeine chocolate (high caffeine content) refined foods There is a connection between food and healthful sleep. The proper nutrients we get from food are the building blocks necessary to keep bodily functions running on schedule. Becoming mindful of favorable behavior shifts and how they alter that precious cycle will optimize your best outcome.
Beating the Bloat. What Should I Eat?
When Confusion Gets the Best of Your Decisions I recently had the opportunity to interview with a local news station in NY. I’ve included the link for your viewing. It was a quick segment about beating the bloat in the summer months. While bloat and inflammation are passionate subjects for me, there were many facets I did not get the space to expand on. If you are someone interested in when and why bloat becomes a worrisome concern, read on. Picking the best food choices is a critical component of health, but other eye-opening lifestyle practices will aid in removing the discomfort of the belly swell. If bloating and discomfort are short-lived, that is normal. However, suppose you are living on antacids or prescription H2 blockers so you can down spicy and indulgent foods. In that case, this would be considered chronic bloat, and in turn, could indicate something more significant and concerning going on within. Making small changes with food choices, even while attending outdoor summer events, parties, and gatherings, is feasible with some mindfulness. Newer habits become more intuitive when we practice them often. These routines become sustainable when you reap the benefits of fueling your body with the best intentions. In addition, doing so may help pinpoint and alleviate complications of constipation, food sensitivities (gluten, dairy), hormonal imbalances, or gut dysbiosis to name a few. I recommend filling up with more veggies to feed your microbes and support your immune health properly. Leaner cuts of animal protein and consider sans the bun on occasion. Our country could eradicate many major health concerns by reducing refined wheat consumption and replacing it with whole intact grains. Eliminate the cheese and add a slice of avocado (quality fat) (mustard or pickles, sauerkraut instead of mayo) or lettuce cups and even salad as a base. Animal protein takes much longer to digest, so if you’re loading up on a couple of burgers and dogs, you will be overly full and not getting the best night’s rest as the digestive process taking on this extra burden may affect sleep patterns. Skip mayo-laden salads and opt for more vinaigrette-based options. With alcohol, use those label-reading skills and look at mixers especially. Watch the regular and “light” mixers loaded with added sugars, high fructose corn syrup, natural flavors (far from natural), and artificial sugars. When not out and about, cook more at home, control what is added to your food, shop locally, and get to know your farmer. Fall is right around the corner, and soon we will be privy to a new season of fruits and vegetables. All the above will also help avoid low-quality additives and fillers contributing to bloat. Awareness of factors other than the food on your plate can also aid digestion and assimilate the proper nutrients we need to grow, repair, and thrive. Stress restricts blood flow to the stomach, and long-term complications lead to ulcers and can upset the delicate balance of bacteria in the body. I learned the hard way that chronic symptoms like bloat are our bodies sending us distress signals. Be mindful, and don’t take your health for granted. As my father loved to state, “When you have your health, you are the richest person in the world.” “You never get tired of seeing yourself on TV. It’s always extra cool…always a treat.” ~ Ice Cube
Whom Should I Trust with My Health?
Finding Comfort with What is Decided on Your Behalf Most of us have been in a position, whether for ourselves or with a loved one when a medical professional must step in and offer sound advice to remedy an ailment or concern regarding a health situation. At times, wellness visits seem impersonal, rushed, and manipulative. We (in addition to medical professionals) are more pressured than ever in our daily routines. Still, no one wants to feel hurried or kept waiting. Your time is precious, and you deserve your chance to speak of any concerns. Conversely, a doctor may feel pressured to limit time to schedule enough visits to cover the expenses of running a practice. If you think your appointment was hurried or impersonal, be open to discussing that with your doctor. They may appreciate the feedback. If they don’t, it may be the opportunity to research other alternatives. Nonetheless, one should feel free of pressure or confusion upon exiting a trusted doctor’s office. It would be unfair to blame a specific individual because sometimes, you may be getting the best they can offer, which can be truthful in any circumstance. One of my doctors’ best advice was recalling, “I was paying him for his services, and I should always feel comfortable with what was decided on my behalf.” To this day, I use that phrase often with clients and in conversations. It truly empowered me. Interestingly, most younger adults trust the medical information they get more from social media. In addition, a third of the adult population use Dr. Google to self-assess any unease. Not following up on concerns could backfire sometimes, so be mindful of chronic discomfort, illness, or irritation. All the above leads one back to the question of whom we should trust with our health. Trust yourself first. Are you championing your best health? Can you check off most of the boxes aligning optimal health practices? Check-in with the six pillars of lifestyle medicine: Nutrition (support your gut and vital organs) Physical activity (regular movement and exercise) Restorative sleep (quality z’s) Stress management (mindful breathing, meditation, and attention to triggers) Avoidance of risky substances (overly processed, excessive alcohol, drugs, and tobacco) Positive social connections (community, family, spirituality) Remember the gift of the one body given in this life when advocating for your best health. At one time or another, one will experience the impact of post-emotional rollercoaster backlash from a wellness visit. Put confidence in a trusted medical professional when the waters are choppy and seek a second opinion for peace of mind. Another discussion could provide comfort or alternate avenues. Whatever life throws at you, consider faith in your healthy habits and a supported, resilient immune system. We will always weather storms, but services other than a quick Google search will surely provide peace of mind, assistance, and encouragement. Mostly find comfort in being prepared. We prepare and plan for many situations, but can you truly say you are resourceful when maintaining and protecting your well-being? We have many opportunities to strengthen everyday habits regarding lifestyle medicine. No matter what, with the right mindset and supportive community, you are more inclined to choose the best path to ideal wellness.
Inflammation
Root Cause Awareness The commonality of most diseases known to humanity is inflammation. This universal number-one reaction is a signal one should not ignore, normalize, or muddle through. The human body’s capability to heal cannot happen without attention to root cause understanding and integrative therapies of lifestyle modifications. What does inflammation look/feel like? Some of the most common signs of chronic inflammation in the body: Muscle stiffness or discomfort Insomnia Oxidative stress (frequent infections, memory loss, decreased eyesight, headaches & sensitivity to noise) Weight gain/weight loss Fatigue Acne Painful periods Eczema, rashes Gas/bloating/reflux/GERD Swelling/itching Food sensitivities Constipation/diarrhea Anxiety/depression Untreated chronic inflammation is associated with autoimmune, arthritis, cardiovascular disease, gastrointestinal disorders, and cognitive/mental illness. So, where do we start? Lifestyle intervention requires small behavioral changes, one small step at a time, focusing on factors that will lend to the body reversing disease and beginning the healing process. Lifestyle medicine focuses on preventative healthcare implementing self-care practices such as. avoiding, researching, educating, and treating disorders caused by lifestyle choices. Environmental factors and exposure to toxins, industrial chemicals, and pollution can also accumulate and advance deep-rooted inflammation. The six pillars of lifestyle medicine are: Nutrition (support your gut and vital organs) Physical activity (regular movement and exercise) Restorative sleep (quality z’s) Stress management (mindful breathing, meditation, and attention to triggers) Avoidance of risky substances (overly processed, excessive alcohol, drugs, and tobacco) Positive social connections (community, family, spirituality) Positive lifestyle modifications can influence healing in as little as two weeks with attention to root cause issues like stress management, food sensitivities, hydration, movement, trauma, and quality sleep. To fully advance healing, remember that repair and restoration do not happen overnight, and a total of a 3–6-month commitment is especially crucial to reduce inflammatory responses, build immune health and renew balance. By changing habits and behaviors for the better, quality of life improves dramatically, and systemic inflammation is kept to a minimum. Root cause awareness, engaging conversations with healthcare providers, and advocating for your best health is a foundational approach to preventing and reversing the pitfalls of systemic inflammation in the body. A hearty immune system is the footing that provides and protects from harmful substances, germs, pathogens, and cellular damage. For more information and a supportive groundwork approach, please schedule a discovery call with me to start that journey with accountability, empathy, and proven strategies to fit your specific needs. But remember, if you change nothing, nothing will change.
Paging Dr. Google
We, as Americans, are in a time of self-diagnosis via Dr. Google. It does not surprise me that we seek relief and validity online. We’ve all been there with questions and concerns. We are asking the following questions in abundance: What is this nagging pain? How can I manage stress? What are the signs of a heart attack? Should I be concerned about (x,y,z)? How can I improve my mental health? Fortunately, we have a wealth of information at our fingertips, but it can become very confusing quickly. Going down a rabbit hole of misinformation can promptly cause our blood pressure to rise as we self-diagnosis something like a persistent rash or chronic headache. We use the internet as a convenience for instantaneous information but remember your attempts can have the opposite effects of calm when data may cause you to overthink a situation that a medical professional may better handle. I applaud a proactive approach, but one can become genuinely fearful or distressed about their medical concerns. If your symptoms are causing undue stress, suffering, or unease, check in with a trusted professional that takes the time to talk with you and ease your fears. We make the most healthful changes when faced with apprehension around our health. Times like these are the perfect opportunity to shift habits and gain awareness of what makes you feel your best. Instead, dedication to your health can start with a walk around the block, annual checkups, healthy eating habits, and practicing mindfulness to help alleviate stress. One day at a time, small changes and a positive mindset will keep you far from burrowing any further down that hole of dread. Preferably, you’ll become more proactive with strategies that work best for your goals and health outcome. Therefore, next time your fingers start typing away, remind yourself that Dr. Google does not have a medical degree and can sometimes fuel unnecessary anxiety.