When you live in a (ahem, superficial) city like Dallas, there is no shortage of wellness boutiques, spas, workouts and services. However, we often overlook the “free” wellness modalities we have access to that can truly shape the way we feel without costing a penny. Regardless, of your wallet size, the best way to start is just to begin. Here are some ideas to start living a healthier life, at no cost or commitment.
Grounding— One of my favorite ways to connect with Mother Nature and yourself, is to practice “grounding,” or “earthing” by putting your skin against the earth’s surface— hugging a tree, touching your hands to a big rock, covering your toes in the sand, or the dirt in a garden, etc. By connecting directly to the Earth’s surface, you connect with the earth’s electrical field and this is thought to help bring the body back into a state of homeostasis, or balance. It is important to not let shoes, or clothes get in the way of your connection and to allow yourself at least twenty minutes of this connection. Keep in mind that our bodies are electric. Lean against a tree with a book and you will find that it is not just the novel that leaves you at peace, but rather Earth, herself.
Sun-light— Sunning yourself is not to be confused with worshipping the sun and becoming a tanned, leather handbag. Sunburn damages your skin cells and can cause rapid aging and cancer, thus we are taught to avoid the sun without sunscreen. However, getting in 10 minutes of indirect sunlight, sans SPF, daily, may have great benefits. This topic will be controversial, but it is believed that sunscreen (even those with the best, non-toxic ingredients) can prevent absorption of some of the sun’s healing rays. Natural sunlight is necessary for many reasons, including immune health, mood, hormone balance and Vitamin D production— benefits you cannot just get from a capsule. If you spend most of your days inside, try sitting outside on sunny days with a timer for 10 minutes each day and watch your mood improve and your body reset.
Walking— Getting in 10,000 steps a day can be game-changing. Not only can it help to balance cortisol levels (stress hormones), improve your mood and manage weight, but walking helps to improve digestion, increase lung capacity, lower blood pressure, boost immunity and slow aging!
Fresh air— Get outside. Just breathing in the fresh air (preferably on a good air quality day) can help to increase oxygen to your brain and increase those feel good neurotransmitters. Stressed? Instead of slumping on the couch, go for a brisk walk and turn on a great comedy channel. I highly recommend: Nate Bargatze, Jim Gaffigan, Ismo (he is from Finland), or Bill Burr.
Laughter— Life can feel heavy and we often take laughter for granted. Laughter is truly one of life’s best medicines. I love this quote from Dr. Sethi, head of cardiothoracic surgery at the Tucson Medical Center: “Laughter activates the body’s natural relaxation response. It’s like internal jogging, providing a good massage to all internal organs while also toning abdominal muscles.” Sometimes when we are low, all we want to do is drift off into a dark room and watch movies, when perhaps the best thing for us is to find the things that bring us back to the present and make us feel alive and silly. Go ahead, hit up the comedy club in town, or at least, turn on a comedy.
Eat more fresh herbs!— Herbs are little powerhouses of nutrients we do not receive in our every day diet. Upgrade and elevate your meals by sprinkling fresh basil over your eggs, parsley over your pasta, dill over your salmon… You catch my drift. Start your own herb garden if you do not feel like buying them regularly.
Contrast therapy— Hot and cold therapy (ex: infrared heat, or cryotherapy) can be an excellent way to increase your mood, circulation, metabolism and recovery time, just to name a few of its benefits but you do not need to pay for a sauna, or a cold plunge session to get the benefits at home. Take a cold shower in the morning, followed by a hot bath. Do this daily for a week and document your energy levels and overall well-being.
Meditation— Just 10 minutes a day can help you to better manage stress and anxiety, improve your mood, sleep, focus, self-awareness, memory and allow you to become a more compassionate, connected human being. Meditation can also help you to better manage pain, strengthen the immune system, lower blood pressure and improve recovery times.
Food Swaps— I never remove food groups when I am working with a client to help them reach their goals. However, I do recommend food swaps when inflammatory foods are likely holding them back. Just by changing the type of oil you eat in your favorite food, for instance, (say exchanging the popcorn you regularly eat made with highly inflammatory canola, or soybean oil for avocado, safflower, or ideally olive oil) you can lessen the toxic load on the body. Ingredients matter. Start there.
There are so many more “free” ways to improve your health on a regular basis, but this is a great place to start!
Work with Lauren Gillan, CN. You can find her at FeminologyMD.com in Dallas or @laurentgillan on Instagram
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