There are so many ways you can directly influence your health. It is time to take matters into your own hands and exert that influence. You deserve to feel good and be healthy. In this five part series, I outline 10 steps you can take to live a long and healthy life and become the CEO of your own health. I’ve discussed two pillars in each of the parts. (Find the first post in this series here). So far, I have touched on the following 8 pillars: Eat Well, Drink Water, Sleep Well, Get Outside, Move Your Body, Develop a Sense of Community, Work on Your Mindset, and Reduce Stress. This article presents the final two pillars:
- Breathe
- Support your body with plants and supplements
Breathe
Breathing is under-rated! We can live for weeks without food, days without water, but only minutes without breathing. It is critical for life and yet we barely think about it. We take for granted the ability to pull life-giving oxygen from the atmosphere into our bodies without having to think about it.
In fact, breathing is a unique body function that is both automatic and intentional. Breathing occurs without us thinking about it, but we can also control it if desired. The Taoist concept of qi or life force is closely related to breathing. Additionally, our rate of breathing has an influence on our hearts, brains, and other body systems. It influences the amount of blood pumped by the heart and our blood pressure. It influences our brain waves. It influences the immune system. It influences our mental state. Short fast breaths stimulate the sympathetic nervous system putting us in fight or flight mode. Long slow breaths help us calm down. Breath patterns in which the exhale is longer than the inhale, trigger the parasympathetic nervous system putting us into rest and digest mode. Deep breathing exercises promote feelings of calmness and reduce stress.These exercises are also believed to help expand and strengthen the lungs reducing susceptibility to lung diseases.
Did you know that just breathing can help lymphatic fluid flow through our bodies? The circulatory system has the heart to pump blood throughout the body. The lymphatic system does not have a pump so it relies on muscle contractions and breathing to help circulate lymphatic fluid througout the body. The lymphatic system is a major part of our immune system. It is responsible for removing toxins from the body and moving immune cells through the body to fight infections. When we breathe and especially when we practice diaphragmatic breathing, we squeeze and release lymph nodes and ducts which moves the lymphatic fluid along. This allows the lymphatic fluid to carry white blood cells where they are needed and to escort toxins out of the body.
Breathing exercises can also increase heart rate variability (HRV). HRV is the variation in consecutive heart beats has been found to be a measure of health with greater HRV associated with better health.
That the age-old adage of taking a deep breath before responding to something that triggers you not only enables you to take a second for consideration, but is also tied to physiological responses. Not being able to breathe well or to take a deep breath is associated with anxiety and stress. Breathing rate and depth affects both our physical and mental states. Learning to control your breathing can improve your health and wellbeing. Even just being aware of your breathing can have health benefits.
There is a weird phenomenon called email apnea in which people stop breathing while reading emails or even focusing on screens, something most people don’t even realize is happening. This can decrease oxygen supply to the body and create stress, especially over time. Take a second right now and notice if you are breathing. It’s important to take breaks when you are on screens and take some conscious breaths.
Learning some basic breathing techniques will enable you to shift your mindset from anxious to calm. Some common and simple breathing techniques include:
- Box breathing: inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and wait a count of 4 before inhaling.
- 4-7-8 breathing: inhale for a count of 4, hold for a count of 7, and exhale for a count of 8
- Extended exhale: begin with inhaling and exhaling to a count of 4, then gradually increase the exhale to a count of 6 or 8.
- Diaphramtic or Belly Breathing: when you inhale let the air fill your belly first, then your ribs, and finally your chest, then exhale in reverse, chest, ribs, belly.
Try some or all of these techniques and work them into your day. Starting each day with a short breathing exercise will fill your body with oxygen, stimulate your brain, and elevate your mood. Ending the day with some calming breaths will help improve sleep which has a host of associated benefits (see pillar 3). Again, just becoming conscious of your breathing can raise self awareness. Notice if and when you are holding your breath. You can even put sticky notes around your house or workspace that say “Are you breathing?” to remind yourself to take a breath.
Support your body with plants and supplements
I left this pillar for last because it requires inputs from outside your body. We have been taught by our culture that if we don’t feel good or if something is wrong, we should take some substance to feel better. Every time my children were sick, the pediatrician would suggest acetaminophen as the first option. We jump to alleviate symptoms and are accustomed to using external measures. We like quick fixes and external substances can often provide that quick fix. We avoid discomfort. (Personally I believe a little discomfort can be a good thing, but this is a topic for another day.)
Sometimes external measures may be warranted, but I think it’s better to start with all of the tools we have within our bodies and in our nutrition, then, if more is needed, opt for supplements or remedies. When we do reach for remedies, try the plant versions first. Our modern day medications originated from plants. Active ingredients from the plants were extracted, isolated, concentrated, and even replicated to create powerful medications. However, I believe Mother Nature knew what she was doing when she created plants with these “active ingredients” along with other compounds that we may not fully understand. Often there are synergistic effects or even buffering effects that are exerted by the other constituents of the plants like polyphenols and flavonoids. So reach for whole foods first, but when you need a little more, try some plant-based remedies.
The following are some of my favorite plant-based remedies and supplements that promote healthy living.
Immune supports
Olive leaf extract is my go to immune system support. It is extracted from the leaf of the olive tree and contains constituents that protect the olive tree from attack by pests. When we take it, it passes on these protective qualities to us. Olive leaf extract possesses strong anti-microbial properties that hinder pathogens from gaining a foothold and promote a healthy immune response.
OnGuard is a proprietary blend of essential oils sold by DoTERRA, but other reputable essential oil companies sell a version of this. It is a blend of several essential oils designed to ward off seasonal threats and help bolster the immune system. This blend can be used topically, aromatically, and internally and can be taken at the first signs of illness or even as a preventative measure during cold and flu season. Recent studies have shown that many of the essential oils in OnGuard are effective antimicrobial agents. OnGuard comes in a variety of media including the oil blend, a roller bottle, gel capsules, and tiny beadlets. I put drops of OnGuard in my hand soap during cold and flu season. I also use it in my household cleaners and diffuse it during fall and winter. One note of caution is to buy OnGuard and other essential oils from a DoTERRA Wellness Advocate or directly from the company to ensure purity. Be wary about buying from third party sources because you cannot be certain of the purity and there have been essential oil scams.
Elderberry extract comes from elderberries and possesses excellent antimicrobial properties. It is easy to make on your own elderberry extract, but is also readily available to purchase at health food stores, cottage industries, and even conventional drug stores as a syrup or as lozenges. It is made by soaking elderberries in hot water to extract the beneficial compounds then evaporating off the water to create a concentrated syrup. Spoonfuls of elderberry extract at the first sign of illness or even prophylactically will shorten or prevent illness. This is one of those age-old cures for colds and flus that has recently been clinically proven.
Vitamins and Minerals
Vitamins and minerals are considered micronutrients because you only need small amounts of these compounds; however, that does not mean they are not important. Vitamins and minerals serve as antioxidants, co-enzymes, electrolytes, immune modulators, and a multitude of other functions in the body. Our diets don’t always include the full range of these nutrients especially with poor growing soil conditions and the long time from farm to table. While a multivitamin is generally a good idea, this section highlights a few specific vitamins and minerals you may consider as well.
Vitamin C is an essential nutrient that helps with many bodily functions and specifically immunity. It possesses strong antioxidant capabilities and has been shown to help prevent the onset and shorten the duration of illness. The RDA for this vitamin may be insufficient for optimum health. Some health gurus believe much larger doses may have beneficial effects. There are so many food sources of this vitamin, that eating a well rounded plant based diet will likely provide you with the vitamin C needed. However, in times of stress or in times when you may feel exposure to illness is greater, you may want to take a vitamin C supplement or add an extra few ounces of fresh squeezed citrus fruit to your diet. Check out my blog post on vitamin C here for additional insight into this powerful antioxidant.
Vitamin D is another immune system modulator that has a multitude of other functions in our bodies. It is an essential nutrient that our bodies manufacture in the presence of sunshine, but it is also available in some foods and especially cod liver oil. People who live in climates with less sunshine are frequently deficient in vitamin D and benefit from supplementation. Sufficient levels of vitamin D help the immune system function optimally. Supplementation has been shown to boost vitamin D stores and improve immune response. During the Covid 19 pandemic, studies indicated that people with lower levels of vitamin D had poorer outcomes and increased mortality. Note that the RDA for this vitamin is likely too low. Following my Get Outside pillar will help you to get this critical vitamin. Check out my vitamin D blog post for more insight into this immune system ally.
Zinc is an essential nutrient that is often lacking in our modern diet. Although it is considered a micronutrient because only a small amount is needed, low zinc levels can contribute to a range of illnesses and decrease immunity. Zinc supplementation has been shown to help ward off or decrease the duration of colds and flus. It is available in any pharmacy or natural food store, but as any supplement, make sure it is a reputable manufacturer.
Magnesium is a mineral that is involved in numerous processes in the body and it is believed that most people have an insufficiency. It is an electrolyte needed by muscles, digestion, the brain, and the immune system. Soaking in epsom salts baths is a well known remedy for sore muscles or sprains. That’s because epsom salts are high in magnesium. Magnesium is a mineral important for heart health. It plays a role in digestion and can help with regular bowel movements. It also has a calming effect and can improve sleep quantity and quality. Most people get insufficient magnesium from their food so supplementing may be advisable. Because magnesium supplements are available in a variety of forms and these forms target specific body systems, taking a magnesium supplement that contains several of these forms best supports the body’s needs. Note that you may want to take it in the evening because of its calming effect.
Digestive supports
A healthy gut is required for optimal health. When the digestive system is functioning well, it allows the body to better absorb nutrients from food and eliminate toxins thus resulting in better health. Healthy individuals should have two or more bowel movements daily. A plant-based diet will aid in promoting healthy digestion. Eating well, getting plenty of water, getting plenty of sleep, and exercising all benefit digestion. Too much caffeine, too much sugar, and too little fiber may interfere with digestion. In addition to magnesium as mentioned above, here are a few other plant based digestive aids.
Psyllium husks are full of fiber that helps the body eliminate waste and toxins. In fact they are the primary ingredient in several digestive aid products, but they can be purchased on their own. Simply mix a tablespoon of psyllium husks into a large glass of water to help promote bowel movements and elimination.
Digestzen is a proprietary blend of essential oils made by DoTERRA that helps with a range of digestive issues. It can be taken internally or rubbed on the stomach to aid digestion. Similar blends are available from other reputable essential oil companies.
CCF tea is an Ayurvedic remedy made from the seeds of cumin, coriander, and fennel and is a digestive tonic. Simply simmer the seeds in water for 10 minutes, strain, and sip as a post meal tea. It reduces gas and bloating, soothes the digestive tract, improves elimination, reduces inflammation, improves absorption, and helps to move the lymph.
Other helpful health aids
Turmeric is a common culinary spice that has a bright orange color. It contains curcumin which is touted for its anti-inflammatory properties. Try incorporating it in your cooking and especially alongside black pepper and ginger which improve its absorption.
Coconut water is a great addition to your life. It contains electrolytes and micronutrients and is very hydrating. Combine it with a pinch of salt for an electrolyte replacement beverage without all the sugar and artificial ingredients in sports drinks.
Manuka honey is a dark honey with a distinct earthy taste produced from the nectar of the manuka tree native to New Zealand and parts of Australia. This honey has amazing antioxidant and antimicrobial properties. It has been used topically by medical practitioners for burns, ulcers, and slow healing wounds. It can also be taken internally at the first onset of illness to benefit from its antioxidant and antimicrobial effects and support the immune response.
Green tea is another common item that has wonderful health benefits. It supports many systems of the body including the brain, heart, digestion, immune system, and skin. Green tea is high in antioxidants especially ECGC, a potent polyphenolic compound.
You may want to incorporate some of these supplements and aids into your daily routine to support or maintain health. You may reach for others in times of discomfort or at the first signs of illness. I’ve just touched on just a few of my go-to supplements here, but there are many more herbs, vitamins, minerals, and plant-based compounds that can support wellness.
In a nutshell..
Who knew simply breathing would have a significant impact on your wellness? The first step is to become aware of your breathing. Observe how you are breathing throughout the next week and remind yourself to breathe or breathe more deeply. Carve out a little time to practice some of the breathing techniques I have suggested and notice the difference they make.
When you need a little extra help, turn to the world of plants and plant derived supplements. There are many great natural supplements and products out there from green tea to essential oils. You can start out with the ones I have suggested and explore from there. There are also a plethora of plant derived products that can help ward off illness or reduce the duration of illness and supplements that support your body’s immune and detoxification systems.
The good news is that so much of feeling good is in our control. We have the power to make decisions that contribute to our health and the health of our loved ones. We make choices every day about what we eat, when and how long we sleep, how much time we spend outdoors, how we move our bodies, who we interact with, our attitude toward life, how we react to stress, how we breathe, and the health supports we select. These choices give us control over our health. We may not always make the decisions that are best for our health. Life happens, we get busy and maybe work, schedules, and other factors take priority and decrease our ability to eat well, sleep well, etc. That’s okay in the short term, but try to get back to committing to the 10 health pillars as soon as you can. You will feel better. Feeling good is our birthright. Know that much of your health is in your hands. Set yourself up for success by making conscious decisions each day to support wellness. If you follow the health pillars I’ve discussed in these five posts, you will contribute to your health and wellness and you may even contribute to the health and wellness of those who surround you!
I would love to hear about how you have taken control of your life. Also which is your favorite health pillar and why?