Like many people, you’re probably searching for more natural wellness solutions. But which ones are “snake oil” and which truly offer holistic health? As with many things in life, the tried-and-tested are the best places to start, whether it involves ancient methods or the latest peer-reviewed health guidelines.
Fight Free Radicals
Why are we hearing so much about combating/fighting free radicals these days? More and more, researchers believe that reducing cellular damage done by potentially harmful free radicals may help promote wellness.
In terms of diet, it’s best to save foods like French fries, burgers and steaks, and cakes and donuts for special occasions. Instead, center your regular meals on healthful antioxidant rich ingredients like olive oil, tomatoes, fatty fish such as tuna and salmon, various nuts, leafy greens, berries and oranges.1
For supplements and seasonings, certain herbs and spices seem to come up repeatedly. Add garlic, lemongrass, thyme, ginger and turmeric to your stir-fries and stews. In addition, consider supplements that include any of these antioxidant touting ingredients, especially Omega-3 and turmeric supplement. Other supplements which may yield health benefits include digestive enzymes like bromelain, willow bark and prebiotics and probiotics.
Find Your Center
Ancient practices such as meditation on a stylish yoga mat have long been praised for their ability to bring a sense of inner calm and to provide inspiration. But they are increasingly being recognized for their potential as holistic healing tools.
Some people use these practices to ease conditions for which stress is known to be a contributing factor. Meditation, for example, may help with chronic pain, insomnia, high blood pressure, digestive disorders, and to help kick unhealthy habits like smoking.
Of course, yoga is also the more physical of the two practices. As such, it carries additional benefits like helping improve flexibility and balance. It may even help people lose weight, and for women to find some relief from menopause symptoms.4
Classes for both meditation and yoga can often be found in local fitness facilities and community centers. But if you’re the independent type, you’ll find more than enough credible YouTube videos to fall down a holistic rabbit hole.
READ MORE: How To Minimize The Impact Menopause Has On Your Life
Embrace New Foods
Have you been meaning to be more adventurous — at least, culinarily speaking? Great! It’s a good idea from a health standpoint as well, because the more “exotic” foods you add to your diet, the broader the health benefits you can potentially receive. And while we’re at it, if you’ve been avoiding even familiar vegetables it’s time to get over your childhood aversions and find some tempting healthy recipes!
To that end, consider some of the following foods in order to get the most diverse range of holistic health benefits possible.5
Mushrooms
If you’re a vegetarian, you probably already prize mushrooms such as shiitake and maitake as alternative “meat” sources. But they’re also sources of nutrients that may support immune health such as vitamin D. Make them the “hero” of veggie stir-fry or add them to stews and casseroles for a meaty texture.
Fermented Foods
When it comes to intestinal health, foods that promote good bacteria and fight off the “bad guys” are invaluable. That’s where fermented foods like miso paste, yogurt, and sauerkraut come in. Don’t limit yogurt to breakfast parfaits. The plain Greek types can also be used like sour cream or mayonnaise in your sauces and tuna salad mixes, or to top potatoes. Broth made from miso paste serves as an intriguing base for a healthy, savory soup full of chopped veggies and lean proteins.
Back-To-Basics Veggies
Vegetables like cauliflower and sweet potatoes aren’t exactly exotic. Yet odds are you aren’t getting enough of these health-boosting veggies in your diet. To make fiber-rich cruciferous types like broccoli or cauliflower more appealing, roast them in the oven to add sweetness. Vitamin-rich options like spinach, carrots and sweet potatoes can be pureed and added to sauces to “hide” them.
READ MORE: Tips to Support Your Immune Health
Concoct Drink Alternatives For Added Health Benefits
Obviously, water is crucial for hydration. But when you’re considering a thick shake or sugary juice, whipping up one of these “potions” instead can cast a holistic spell to support overall health.5
Oat Water
Cook a small amount of oats in water, then strain and chill liquid. Use it instead of cow’s milk.
Kefir
A fermented drink for gut health. Think of it as a tangy but sweet drinkable yogurt that’s satisfyingly thick.
Water “Cocktails”
For hydration additives, add honey, apple cider vinegar and ginger to hot water, or lemon to cold or warm water to help fight those cold-weather doldrums.
Green Juices
Like those made with wheatgrass, these are packed with chlorophyll, an antioxidant nutrient that’s hard to find in other foods. Some research suggests that Chlorophyll also has additional benefits when applied topically.6
Cleanse Your Atmosphere
Aromatherapy is about more than just making the house smell nice. It’s thought that the reason diffusing essential oils might be so effective is because your nose’s receptors send impulses to the limbic system. For that reason, your mood may be changed, and you may even notice more restful sleep.7
Consider using peppermint when your stomach feels a little “off”; chamomile and lavender at bedtime for better rest; and citrus for mood elevation. Other well-known essential oils include tea tree, thyme, cinnamon, sage and grapefruit.5 Read the instructions carefully though because a little goes a long way!
In addition, think about reducing the amount of “digital pollution” you live with. Research is still ongoing as to how damaging radiation from cell phones, laptops, radios and other electronic devices actually are. But it certainly wouldn’t hurt your ability to sleep — especially on a psychological level — if you moved these devices away from your bed, or even into another room. And use the speakerphone mode more often, rather than holding the phone to your face.9
READ MORE: Wellness Starts With Sleep
