Introducing plant medicine to your life brings joy, vitality, and empowerment. A healthy holistic lifestyle encourages you to connect with plants, nature, and your own body. While herbs alone can dramatically elevate your mood, restore vitality and greatly improve your health with a well-rounded healthy approach to diet, lifestyle, and nurturing your mental health is optimal and provides the best outcomes.
Although Holistic Health Practitioners such as Phytotherapists, Aromatherapists, and Medical Herbalists are not legally allowed to diagnose or prescribe pharmaceuticals, they will take your current symptoms, lab results, and your physicians diagnoses to formulate a natural healing protocol customized for you. Your unique wellness plan will be focused around herbs, essential oils, plant medicine, and a healthy overall lifestyle.
Phytotherapy’s holistic approach respects and understands not every herbal remedy or diet is one-size-fits-all, they really work to find a solution for YOUR needs. Our body constitution, lifestyle choices, medical history, allergies, food sensitivities, and budget are some of the key factors in the approach your practitioner will take with you. There are no negative side effects to living a holistic, happy, and healthy lifestyle!
Here are 12 simple, mindful steps to restore vitality, boost immunity, and fulfill your body’s basic needs on a daily basis.
Balance your plate for every meal. If you do not know where to start with a diet or struggle with your current diet practices, balance your plate! A general recommendation is 50% fresh produce (aim for leafy greens, veggies, and berries), 25% Complex whole-food carbs such as whole grains, seed grains, root vegetables, and beans, 25% protein. Focus on fish, grass-fed beef and meats, nut butters, nuts, mushrooms, poultry, and eggs. Remember this is just a general guideline to jumpstart healthy eating habits.
Add herbs to your daily routine. Increase your daily vitamin and mineral intake by adding teas, herbs, and spices to your daily diet. Adding Black Pepper to every meal helps your body optimally retain the meal's nutrients. You can enjoy culinary herbs and spices liberally and frequently.
Consume whole foods. This is so important! Limit or avoid flour, sugar, artificial ingredients, dyes, and chemicals in your food. Consume fresh, whole, seasonal foods. Organic is preferred to avoid pesticides and herbicide toxins. Shop at farmer’s markets or grocers that take pride in their produce department and offer local produce.
Be picky with your animal products. You do not have to be a vegetarian or vegan to reap the benefits of a holistic lifestyle. Selecting quality, sustainable, ethical meats is fine too. Choose pasture-raised, organic, and grass-fed animal products whenever possible.
Eat traditionally and locally. Avoid fast food, processed food, and packaged food! If you do eat out, enjoy a local restaurant who is focused on preparing and serving their culture’s traditional food offerings. Look for food establishments that support local farms and gardens and if possible, feature an organic menu.
Hydrate, Hydrate, Hydrate …but please do it safely! Increase your water intake safely every couple of days. This will keep your organs happy! Your daily water consumption should equal half your weight in ounces. If you weigh 160 lbs, you should aim for 80 fluid ounces of water a day. Fresh water is best, however you can count your herbal tea and infusions as well, as long as they are unsweetened.
Listen to your body. Do not get stuck on diet trends and fads. Everyone is different and each person requires a unique approach. These are general suggestions to get the ball rolling today, for a healthier, generalized lifestyle. For a customized holistic health plan, you can book a consultation with me here.
Keep your body moving. Not getting enough exercise has a large effect on our overall physical and mental well-being. Including some sort of exercise daily will provide amazing results. The CDC currently recommends 2.5 hours of moderate physical activity every week. This should be your minimal goal, but just think how much you could benefit from doubling this goal to 5 hours each week. Moving your body daily provides just some of the below results
Daily outdoors time. Nature does wonders for the mind, body, and soul connection. Every adult, child, and pet can benefit from just 15 minutes outdoors daily. Optimally, you should aim for 2 hours of outdoor time a day, I consider that a therapeutic amount. Add nature indoors too! You can include plants, open up your windows, and diffuse pure essential oils daily to help boost your mood and maintain focus.
Practice good sleep hygiene. Not getting enough sleep causes irritability, weight gain, aging, and brain fog (just to name a few). Sleeping less than seven hours a night triples your risk of viral infection. Setting a holistic daily routine including a nightly wind-down regime will promote better sleeping habits. Set a healthy bedtime ritual and aim for the same bedtime each night. Some natural ways to promote a goods night's sleep are using an aroma stick, drinking a nighttime herbal tea blend, yoga, reading and meditation. Diffusing an essential oil blend specifically blended for sleep or relaxation and using an essential oil inhaler before bed are natural, safe, and effective ways to promote getting to sleep quicker.
Be grateful and cultivate optimism. Showing gratitude and keeping a positive mental attitude are key traits for a happy, healthy mindset. I suggest keeping a daily gratitude journal. Record 3 things daily that you are grateful for, it is said that practicing daily gratitude can alone increase your overall happiness by 25%!
Practice self care every single day. Self care looks different for each of us, regardless of what you prefer to do to pamper yourself and nurture your mental health, take a minimum of 20 minutes a day to practice reading, diffusing essential oils, mediation, taking a bubble bath, applying face mask, playing darts, or whatever it is that YOU enjoy.
- Longer lifespan
- Better energy and better sleep
- Decreased pain and inflammation
- Weight loss
- Improved cognitive function
Use these simple tips and lifestyle changes to start your holistic journey at home. The above steps work for everyone and are effective in improving your health on a daily, consistent basis. To address any ailments, wellness concerns, or if you are just not happy with the results from your current medical team you should think about adding a vetted, experienced Phytotherapist, clinical herbalist, naturopathic doctor, and/or a dietician to your healthcare team. By combining a herbal protocol, plant medicine, and essential oils with a healthy diet and lifestyle therapies you can greatly improve your health, life, and outlook for the better.
When your body is healthy, happy, and balanced it has an easier time fighting off predators such as bacteria, yeast, viruses, inflammation, and pain. Your mood will naturally improve, headaches may dissolve, and you will feel better than ever when your mind, body and soul are in harmony.