Self-care advice

[Cat545]

I think i have general inflammation and maybe even hormonal (female) imbalances: skin/hair/gut issues, feeling very tired, etc.

I wish I could afford functional medicine since pcps don’t really look deeply into whole body wellness.

Seeking:

• Recommended anti-inflammation diets
• Simple and affordable meal-prep ideas
• Good workout routines or resources
• Any self-care tips or lifestyles changes that have worked for you

 

[Templar62]

i suffered from fatique myself for years.i dont eat processed food.i incorporated fruit into my diet and increased excercise.its not a miracle cure but i do feel better.

 

[HealthAndHappiness]

I think i have general inflammation and maybe even hormonal (female) imbalances: skin/hair/gut issues, feeling very tired, etc.

I wish I could afford functional medicine since pcps don’t really look deeply into whole body wellness.

Seeking:

• Recommended anti-inflammation diets
• Simple and affordable meal-prep ideas
• Good workout routines or resources
• Any self-care tips or lifestyles changes that have worked for you

In addition to what I wrote earlier in the other thread, I suggest going outside for a walk immediately following meals. That should decrease insulin production and get the sugar directly into the muscles.
My favorite streets go up hills to activate the largest muscles. Skin exposure/short sleeves and calves to sunlight will produce vitamin D3 from the surface cholesterol. Stress hormones decrease while the kind you need should increase with power strides. I would start hydrated before exercise and warm up slowly to a comfortably brisk walk. Each week build into it a little more and notice that your endurance improves, legs firm and keep a journal on hormonal response, inflammation and progress with your goals.

 

[Cat545]

In addition to what I wrote earlier in the other thread, I suggest going outside for a walk immediately following meals. That should decrease insulin production and get the sugar directly into the muscles.
My favorite streets go up hills to activate the largest muscles. Skin exposure/short sleeves and calves to sunlight will produce vitamin D3 from the surface cholesterol. Stress hormones decrease while the kind you need should increase with power strides. I would start hydrated before exercise and warm up slowly to a comfortably brisk walk. Each week build into it a little more and notice that your endurance improves, legs firm and keep a journal on hormonal response, inflammation and progress with your goals.

Thank you!!

 

[Cat545]

i suffered from fatique myself for years.i dont eat processed food.i incorporated fruit into my diet and increased excercise.its not a miracle cure but i do feel better.

I’m glad you’re feeling better! I guess for me I really need to focus on diet. It’s easier said than done haha, I love my Starbucks and coffee

 

[Lanolin]

My Health Improvement Practitioner (or HIP for short) has a walking group that goes three times a week in the morning.

I go on Fridays as thats when I'm free. Its good because we do an easy loop walk and as it's a group we can support each other, walk together and not be alone. It really helps me get out, have some fresh air and chat with others.

I find sitting in cafes and drinking coffee boring. I'd rather chat while walking and if thirsty just grab a bottle of water or a sip from a water fountain. Which is free.

So that's my tip to stay active. My HIP is free to see her and get advice, she works at the Medical centre I go to see my GP. She sends me reminders via txt.

 

[Cat545]

My Health Improvement Practitioner (or HIP for short) has a walking group that goes three times a week in the morning.

I go on Fridays as thats when I'm free. Its good because we do an easy loop walk and as it's a group we can support each other, walk together and not be alone. It really helps me get out, have some fresh air and chat with others.

I find sitting in cafes and drinking coffee boring. I'd rather chat while walking and if thirsty just grab a bottle of water or a sip from a water fountain. Which is free.

So that's my tip to stay active. My HIP is free to see her and get advice, she works at the Medical centre I go to see my GP. She sends me reminders via txt.

Thank you!! I appreciate the advice

 

[GRACE_ambassador]

self-care tips or lifestyles changes

Precious friend, if I may suggest:

drwilliamli.com { researcher of foods for all-5-immune systems in our bodies }

 

[celras]

I think i have general inflammation and maybe even hormonal (female) imbalances: skin/hair/gut issues, feeling very tired, etc.

I wish I could afford functional medicine since pcps don’t really look deeply into whole body wellness.

Seeking:

• Recommended anti-inflammation diets
• Simple and affordable meal-prep ideas
• Good workout routines or resources
• Any self-care tips or lifestyles changes that have worked for you

Here are a few things that have worked well for many people:

* Anti-inflammatory diet: Focus on whole foods—vegetables, berries, leafy greens, beans, nuts, olive oil, fatty fish (like salmon or sardines), and whole grains.

- Try to reduce ultra-processed foods, sugary drinks, and excessive refined carbohydrates.

- Simple & affordable meal prep: Cook in batches. A few easy combinations are:

- Brown rice or quinoa + grilled chicken + frozen vegetables.

-Lentil or bean soup with whole-grain bread.

-Overnight oats with yogurt, berries, and nuts.

-Boiled eggs, fruit, and hummus for quick snacks.


* Workouts: Aim for consistency rather than intensity. A combination of:
30–45 minutes of brisk walking most days.

- Strength training 2–3 times a week (bodyweight exercises like squats, push-ups, lunges, and planks are enough to start).

- Gentle stretching or yoga to improve mobility and reduce stress.

* Self-care & lifestyle: Prioritize 7–9 hours of sleep, stay hydrated, spend some time outdoors every day, and find a way to manage stress—whether that's prayer, meditation, journaling, or simply taking quiet walks.

Chronic stress can contribute to inflammation just as much as diet can.

Small, sustainable habits usually make a much bigger difference than trying to change everything at once.

 

[celras]

I think i have general inflammation and maybe even hormonal (female) imbalances: skin/hair/gut issues, feeling very tired, etc.

I wish I could afford functional medicine since pcps don’t really look deeply into whole body wellness.

Seeking:

• Recommended anti-inflammation diets
• Simple and affordable meal-prep ideas
• Good workout routines or resources
• Any self-care tips or lifestyles changes that have worked for you

Here are a few things that have worked well for many people:

* Anti-inflammatory diet: Focus on whole foods—vegetables, berries, leafy greens, beans, nuts, olive oil, fatty fish (like salmon or sardines), and whole grains. Try to reduce ultra-processed foods, sugary drinks, and excessive refined carbohydrates.

Simple & affordable meal prep: Cook in batches. A few easy combinations are:
Brown rice or quinoa + grilled chicken + frozen vegetables.
Lentil or bean soup with whole-grain bread.
Overnight oats with yogurt, berries, and nuts.
Boiled eggs, fruit, and hummus for quick snacks.


* Workouts: Aim for consistency rather than intensity. A combination of:
30–45 minutes of brisk walking most days.
Strength training 2–3 times a week (bodyweight exercises like squats, push-ups, lunges, and planks are enough to start).
Gentle stretching or yoga to improve mobility and reduce stress.


* Self-care & lifestyle: Prioritize 7–9 hours of sleep, stay hydrated, spend some time outdoors every day, and find a way to manage stress—whether that's prayer, meditation, journaling, or simply taking quiet walks.

Chronic stress can contribute to inflammation just as much as diet can.

Small, sustainable habits usually make a much bigger difference than trying to change everything at once.

 

[HealthAndHappiness]

Here are a few things that have worked well for many people:

* Anti-inflammatory diet: Focus on whole foods—vegetables, berries, leafy greens, beans, nuts, olive oil, fatty fish (like salmon or sardines), and whole grains.

- Try to reduce ultra-processed foods, sugary drinks, and excessive refined carbohydrates.

- Simple & affordable meal prep: Cook in batches. A few easy combinations are:

- Brown rice or quinoa + grilled chicken + frozen vegetables.

-Lentil or bean soup with whole-grain bread.

-Overnight oats with yogurt, berries, and nuts.

-Boiled eggs, fruit, and hummus for quick snacks.


* Workouts: Aim for consistency rather than intensity. A combination of:
30–45 minutes of brisk walking most days.

- Strength training 2–3 times a week (bodyweight exercises like squats, push-ups, lunges, and planks are enough to start).

- Gentle stretching or yoga to improve mobility and reduce stress.

* Self-care & lifestyle: Prioritize 7–9 hours of sleep, stay hydrated, spend some time outdoors every day, and find a way to manage stress—whether that's prayer, meditation, journaling, or simply taking quiet walks.

Chronic stress can contribute to inflammation just as much as diet can.

Small, sustainable habits usually make a much bigger difference than trying to change everything at once.

That's some good information.
I appreciate you covering so many bases and not leaving out chronic stress.

If I can add one thing that I learned the hard way over my childhood, teen and college years?....

The top research Doc on grains wrote an excellent book called, No Grain No Pain. I post him frequently, Dr Peter Osborne. There's evidence about whole grains that shows inflammatory markers responding to gluten proteins in all grains. Some people tolerate specific grains or in moderation, however There are many people who are predisposed to respond in a negative way to all. Wheat is the most common and harmful to the majority. There are others who do have acute or chronic pain because of factors including genetics, age, immune system, and a lot of other factors. Lifelong Irritable bowel syndrome and the host of digestive conditions are frequently the result of grain consumption. MDs and surgeons are not up on this and RDs mostly look the other way when serving this at hospitals in my observation. This is why AI and search engines may not bring up this evidence that can cause fatality to some like myself.

For example, since I was a young child, I had a condition called "Wheat belly.". Subcutaneous and visceral fat accumulation in the mid section as a response to eating wheat products. I was made fun of and put down by kids and even family members. I didn't eat more than others, it was a result of the breads and pastas we are at home. I discovered this on my own before the research was done.
This is one of many unfortunate responses to modern grains.
That was likely not an issue in Bible times as agriculture has changed completely.

The renowned Dr Joel Wallach has also shown research on this phenomenon.
We all love grains, so this is a tough change. The good news is that there are substitutions that are still tasty.
My meal of the day includes vegetables that were marked down on clearance. Celery and carrots. I stock up when they are cheap and look fresh. Then I freeze them to use as needed.
Many of us find organic to be too expensive normally and buy seasonal produce on sale. This is a habit I use when shopping certain stores that sell dated or overstock on clearance. Maybe this will help someone else too.
This takes the place of the grains for carbs and helps keep off the belly fat. There are plenty of other tasty replacements. If it's a struggle, just take it one thing at a time and it'll be easy after a couple of weeks to adjust. If anyone reading this does not have this issue, praise the Lord for being one of the fortunate ones. If however you suffer arthritis, muscle pain or digestive issues, please consider going off grains a few months to see if that helps. It shouldn't do any harm.

I have to admit that I still get tempted even by an outdoorsman's channel who is a "chef" I occasionally post who hikes to beautiful North European remote locations. I just tell myself that I will enjoy those homemade breaded dishes after the Lord returns.

I'm going into details because as a new member you show good interest in nutrition and health.
Welcome to our forum. You'll meet other great believers here who are also health conscious.

Perhaps this information on grains will help others who likewise may struggle with this common issue or know others to pass it forward.

God bless you and may He show kindness in your health and happiness!


@LifelongLearner ,@Cat545 , @Templar62, @Lanolin, @GRACE_ambassador mbassador, @tourist , @dlw, @faithlife

 

[celras]

That's some good information.
I appreciate you covering so many bases and not leaving out chronic stress.

If I can add one thing that I learned the hard way over my childhood, teen and college years?....

The top research Doc on grains wrote an excellent book called, No Grain No Pain. I post him frequently, Dr Peter Osborne. There's evidence about whole grains that shows inflammatory markers responding to gluten proteins in all grains. Some people tolerate specific grains or in moderation, however There are many people who are predisposed to respond in a negative way to all. Wheat is the most common and harmful to the majority. There are others who do have acute or chronic pain because of factors including genetics, age, immune system, and a lot of other factors. Lifelong Irritable bowel syndrome and the host of digestive conditions are frequently the result of grain consumption. MDs and surgeons are not up on this and RDs mostly look the other way when serving this at hospitals in my observation. This is why AI and search engines may not bring up this evidence that can cause fatality to some like myself.

For example, since I was a young child, I had a condition called "Wheat belly.". Subcutaneous and visceral fat accumulation in the mid section as a response to eating wheat products. I was made fun of and put down by kids and even family members. I didn't eat more than others, it was a result of the breads and pastas we are at home. I discovered this on my own before the research was done.
This is one of many unfortunate responses to modern grains.
That was likely not an issue in Bible times as agriculture has changed completely.

The renowned Dr Joel Wallach has also shown research on this phenomenon.
We all love grains, so this is a tough change. The good news is that there are substitutions that are still tasty.
My meal of the day includes vegetables that were marked down on clearance. Celery and carrots. I stock up when they are cheap and look fresh. Then I freeze them to use as needed.
Many of us find organic to be too expensive normally and buy seasonal produce on sale. This is a habit I use when shopping certain stores that sell dated or overstock on clearance. Maybe this will help someone else too.
This takes the place of the grains for carbs and helps keep off the belly fat. There are plenty of other tasty replacements. If it's a struggle, just take it one thing at a time and it'll be easy after a couple of weeks to adjust. If anyone reading this does not have this issue, praise the Lord for being one of the fortunate ones. If however you suffer arthritis, muscle pain or digestive issues, please consider going off grains a few months to see if that helps. It shouldn't do any harm.

I have to admit that I still get tempted even by an outdoorsman's channel who is a "chef" I occasionally post who hikes to beautiful North European remote locations. I just tell myself that I will enjoy those homemade breaded dishes after the Lord returns.

I'm going into details because as a new member you show good interest in nutrition and health.
Welcome to our forum. You'll meet other great believers here who are also health conscious.

Perhaps this information on grains will help others who likewise may struggle with this common issue or know others to pass it forward.

God bless you and may He show kindness in your health and happiness!


@LifelongLearner ,@Cat545 , @Templar62, @Lanolin, @GRACE_ambassador mbassador, @tourist , @dlw, @faithlife

Thank you for taking the time to share your experience and all this information. I really appreciate it, especially because it comes from your own personal journey. I'm sorry to hear about the health challenges you've faced over the years, but it's encouraging that you've found an approach that has helped you.

For me, the biggest priorities are reducing sugar and unhealthy fats, eating as many whole foods as possible, and keeping my portions small. I've found that maintaining a healthy weight—or gradually losing excess weight if needed—has one of the greatest positive effects on overall health.

I think we're all a little different, so it's important for each person to pay attention to how their own body responds to different foods. Thank you again for your thoughtful post and for the warm welcome. God bless you too.

 

[LifelongLearner]

That's some good information.
I appreciate you covering so many bases and not leaving out chronic stress.

If I can add one thing that I learned the hard way over my childhood, teen and college years?....

The top research Doc on grains wrote an excellent book called, No Grain No Pain. I post him frequently, Dr Peter Osborne. There's evidence about whole grains that shows inflammatory markers responding to gluten proteins in all grains. Some people tolerate specific grains or in moderation, however There are many people who are predisposed to respond in a negative way to all. Wheat is the most common and harmful to the majority. There are others who do have acute or chronic pain because of factors including genetics, age, immune system, and a lot of other factors. Lifelong Irritable bowel syndrome and the host of digestive conditions are frequently the result of grain consumption. MDs and surgeons are not up on this and RDs mostly look the other way when serving this at hospitals in my observation. This is why AI and search engines may not bring up this evidence that can cause fatality to some like myself.

For example, since I was a young child, I had a condition called "Wheat belly.". Subcutaneous and visceral fat accumulation in the mid section as a response to eating wheat products. I was made fun of and put down by kids and even family members. I didn't eat more than others, it was a result of the breads and pastas we are at home. I discovered this on my own before the research was done.
This is one of many unfortunate responses to modern grains.
That was likely not an issue in Bible times as agriculture has changed completely.

The renowned Dr Joel Wallach has also shown research on this phenomenon.
We all love grains, so this is a tough change. The good news is that there are substitutions that are still tasty.
My meal of the day includes vegetables that were marked down on clearance. Celery and carrots. I stock up when they are cheap and look fresh. Then I freeze them to use as needed.
Many of us find organic to be too expensive normally and buy seasonal produce on sale. This is a habit I use when shopping certain stores that sell dated or overstock on clearance. Maybe this will help someone else too.
This takes the place of the grains for carbs and helps keep off the belly fat. There are plenty of other tasty replacements. If it's a struggle, just take it one thing at a time and it'll be easy after a couple of weeks to adjust. If anyone reading this does not have this issue, praise the Lord for being one of the fortunate ones. If however you suffer arthritis, muscle pain or digestive issues, please consider going off grains a few months to see if that helps. It shouldn't do any harm.

I have to admit that I still get tempted even by an outdoorsman's channel who is a "chef" I occasionally post who hikes to beautiful North European remote locations. I just tell myself that I will enjoy those homemade breaded dishes after the Lord returns.

I'm going into details because as a new member you show good interest in nutrition and health.
Welcome to our forum. You'll meet other great believers here who are also health conscious.

Perhaps this information on grains will help others who likewise may struggle with this common issue or know others to pass it forward.

God bless you and may He show kindness in your health and happiness!


@LifelongLearner ,@Cat545 , @Templar62, @Lanolin, @GRACE_ambassador mbassador, @tourist , @dlw, @faithlife

Cheers i now know about this forum and thread friend. i KNOW grains cause me serious grief but when seriously depressed i seem to crave them, while knowing i'm going to feel really poorly afterwards for a month or few.

Thankfully, i usually eat well but enjoy food too. I'm a good cook and have been veggie for over 40 years, not because meat eating is wrong, it's inhumane factory farming i have issues with. I'm old but still like dancing and yoga for exercise, i've never been into the spiritual side of yoga but it is a really beneficial form of exercise for my physical type.

Bookmarking this thread, to quote Arnie, i'll be back! God's blessings and all that's good from me for now.

 

[celras]

Thank you for sharing a little about yourself. It sounds like you've learned a lot about how certain foods affect your body, even if it's sometimes hard to resist those cravings. I think many of us can relate to that.

It's also great that you enjoy cooking and have stayed active with dancing and yoga. Regular physical activity is such an important part of staying healthy, whatever form we choose.

I hope you'll come back and continue sharing your experiences. It's always encouraging to learn from one another.
God bless you, and I wish you good health and joy in the Lord.

 

[LifelongLearner]

Thank you for sharing a little about yourself. It sounds like you've learned a lot about how certain foods affect your body, even if it's sometimes hard to resist those cravings. I think many of us can relate to that.

It's also great that you enjoy cooking and have stayed active with dancing and yoga. Regular physical activity is such an important part of staying healthy, whatever form we choose.

I hope you'll come back and continue sharing your experiences. It's always encouraging to learn from one another.
God bless you, and I wish you good health and joy in the Lord.

Cheers and hugs for your lovely warm welcome, can't believe i haven't discovered this forum before and there seem to be some great people on this thread.

I've been into natural remedies for well over 40 years too, developed enough knowledge and confidence to treat my children's illnesses myself rather than have them inoculated etc. Several doctors were pretty gutted they were so healthy.

All that's good for now and see you soon i hope

 

[celras]

Cheers and hugs for your lovely warm welcome, can't believe i haven't discovered this forum before and there seem to be some great people on this thread.

I've been into natural remedies for well over 40 years too, developed enough knowledge and confidence to treat my children's illnesses myself rather than have them inoculated etc. Several doctors were pretty gutted they were so healthy.

All that's good for now and see you soon i hope

Thank you for your kind words! It's great to have you here, and I hope you'll enjoy being part of the discussions. There really do seem to be some thoughtful and caring people on this forum.

It's clear you've spent many years learning about nutrition and natural approaches to health, and I always find it interesting to hear about people's personal experiences. We can all learn from one another while recognizing that everyone's health journey is different.

I look forward to reading more of your posts. Wishing you God's blessings, good health, and see you around the forum soon!

 

[HealthAndHappiness]

Cheers i now know about this forum and thread friend. i KNOW grains cause me serious grief but when seriously depressed i seem to crave them, while knowing i'm going to feel really poorly afterwards for a month or few.

Thankfully, i usually eat well but enjoy food too. I'm a good cook and have been veggie for over 40 years, not because meat eating is wrong, it's inhumane factory farming i have issues with. I'm old but still like dancing and yoga for exercise, i've never been into the spiritual side of yoga but it is a really beneficial form of exercise for my physical type.

Bookmarking this thread, to quote Arnie, i'll be back! God's blessings and all that's good from me for now.

I'm all for flexibility, range of motion and fitness! Some say my Martial Art footwork is like dance. Maybe I can find a video.

I'm so happy to hear that you know what causes your depression and issues.
Most people never know why they feel badly so they can avoid and replace the grains.
Craving carbs come from a couple of biological mechanisms. I don't want to geek out and get too technical.
One of the most common things that occurs is that our gut microbes that eat and thrive on simple carbs, like sugar and wheat, start having babies and multiplying. They poop and put their own toxins and biochemicals into our bodies. Those waste products make us sick in a number of ways. Their chemical signals tell our body to eat more of what they thrive on. That's basically where the craving for sweets and pastries, etc comes from. It's creepy to think about because they are dictating to our hunger mechanism what to eat and it's almost like parasites that do the same.
I found that identifying the causes and knowing about their unique effects on us helps when we go grocery shopping to make the best choices. You can cure your own conditions through those simple consistent choices. That is such a blessing to not have to depend on so called experts who refuse to study that one simple fact. I'm talking Gastroenterologists.
God gave us His good food for health.

I agree with you about the sad state of factory farms. One of my degrees is in Agriculture. I never liked the big agricultural company methods of food production. They messed up our meat, soils and grain crops so bad that a lot of us suffer too.
God wants farmers to treat their animals kindly.

"A righteousness man regardeth the life of his beast, but the tender mercies of the wicked are cruel."

 

[LifelongLearner]

I'm all for flexibility, range of motion and fitness! Some say my Martial Art footwork is like dance. Maybe I can find a video.

I'm so happy to hear that you know what causes your depression and issues.
Most people never know why they feel badly so they can avoid and replace the grains.
Craving carbs come from a couple of biological mechanisms. I don't want to geek out and get too technical.
One of the most common things that occurs is that our gut microbes that eat and thrive on simple carbs, like sugar and wheat, start having babies and multiplying. They poop and put their own toxins and biochemicals into our bodies. Those waste products make us sick in a number of ways. Their chemical signals tell our body to eat more of what they thrive on. That's basically where the craving for sweets and pastries, etc comes from. It's creepy to think about because they are dictating to our hunger mechanism what to eat and it's almost like parasites that do the same.
I found that identifying the causes and knowing about their unique effects on us helps when we go grocery shopping to make the best choices. You can cure your own conditions through those simple consistent choices. That is such a blessing to not have to depend on so called experts who refuse to study that one simple fact. I'm talking Gastroenterologists.
God gave us His good food for health.

I agree with you about the sad state of factory farms. One of my degrees is in Agriculture. I never liked the big agricultural company methods of food production. They messed up our meat, soils and grain crops so bad that a lot of us suffer too.
God wants farmers to treat their animals kindly.

"A righteousness man regardeth the life of his beast, but the tender mercies of the wicked are cruel."

"One of the most common things that occurs is that our gut microbes that eat and thrive on simple carbs, like sugar and wheat, start having babies and multiplying."

Absolutely! I've had severe depression episodes since really young and managed to reduce how long they lasted, by developing some control over comfort food cravings. Hope i never feel anything like the disgust i felt on finding out it wasn't just me who had the cravings!!

Yuck! Need to kip soon, i'd better say g'nite now before nightmare syndrome kicks in
God's blessings and i'll have a good read through this thread in the morning