As women of faith, it’s easy to become so focused on serving others, praying, and attending church activities that we forget to care for our own physical well-being. Yet, physical health is essential because when our bodies aren’t functioning well, it affects every aspect of our lives—including our mental and spiritual health. In this post, we’ll explore six practical tips that will help you improve your physical, mental, and spiritual health, creating a balanced and thriving life.

1. Begin with Prayer

The first step in improving your overall health is to pray and seek God’s guidance for your physical well-being. Matthew 7:7 encourages us to ask, seek, and knock, with the promise that God will provide. By praying about your health, you invite God into your journey, asking for His wisdom and support. Journaling your thoughts during this time will help you keep track of God’s guidance, especially when obstacles arise. Remember, God’s encouragement is always uplifting and will give you the strength to pursue your health goals with confidence.

2. Identify Obstacles and Plan Ahead

Before diving into any changes, take some time to reflect on potential obstacles that might hinder your progress. Whether it’s an upcoming vacation, a busy work schedule, or past challenges in sticking to a health plan, acknowledging these obstacles upfront will help you create realistic solutions. For example, if you’re going on vacation, plan for healthy meals and make time for light exercise so you don’t feel like you’ve fallen off track. By addressing potential challenges early on, you can stay committed and avoid feeling discouraged when life gets busy.

3. Choose Nutrient-Rich Foods

The foods you eat play a huge role in your physical, mental, and spiritual health. God created nourishing foods like fruits, vegetables, whole grains, legumes, and fish to fuel our bodies and help them heal. Eating these whole, natural foods supports both your physical and mental well-being. Try to incorporate a variety of these foods into your diet, and when possible, choose organic options to avoid harmful chemicals. Gradually introduce small changes, like swapping white rice for brown rice or adding a serving of vegetables to each meal. Over time, these adjustments will become part of your lifestyle and improve your overall health.

4. Limit Harmful Foods

Processed foods, sugary treats, and alcohol can negatively impact both your mental and physical health. These foods can disrupt your gut health, contributing to mood swings, anxiety, and stress. Reducing the consumption of fast food, sugary drinks, and packaged snacks will help stabilize your mood and improve your mental clarity. Focus on replacing these items with healthier options that are closer to what God intended—whole foods from the earth. For example, choose fresh fruits over sugary desserts, and opt for natural snacks like nuts or yogurt instead of chips and candy.

5. Commit to Regular Exercise

Exercise is not only crucial for your physical health but also benefits your mental and emotional well-being. Research has long shown that physical activity helps reduce anxiety, depression, and stress, and boosts mood and self-esteem. Start small—whether it’s a 20-minute walk, a quick home workout, or a weekly dance class. The goal is to find something enjoyable that fits into your schedule and feels sustainable. As you progress, you can increase the intensity or try new activities, but always listen to your body and avoid pushing yourself too hard. Consistent movement, even in small doses, will enhance your physical and mental health.

6. Reduce Your Toxic Load

Environmental toxins, from cleaning products to personal care items, can have a significant impact on your health. These chemicals can affect your hormones, immune system, and mood. While you may not be able to eliminate all toxins, you can take steps to reduce your exposure by choosing safer, natural alternatives for household products and personal care items. Opt for non-toxic cleaning supplies, organic food when possible, and chemical-free beauty products. Reducing your toxic load will contribute to your overall well-being, leaving you feeling lighter and more energized.

By incorporating these six tips into your routine, you can improve your physical, mental, and spiritual health in a way that aligns with your faith. Start with prayer, identify obstacles, and make small, manageable changes that honor your body as a temple of the Holy Spirit. With God’s guidance and your commitment, you can achieve lasting health and well-being, living a vibrant life that glorifies Him.

Staying properly hydrated is more important for your health than you might think, especially when it comes to managing your blood pressure. While many focus on diet and exercise to control blood pressure, hydration plays a key role too. Understanding how hydration impacts blood pressure can help you avoid unnecessary treatments and support your heart health.

What Happens When You’re Dehydrated?

Dehydration occurs when your body doesn’t have enough water to function properly. Fluid is lost continuously through activities like breathing, sweating, urination, and bowel movements, and it needs to be replenished to maintain balance. When you don’t take in enough fluids, dehydration sets in. Even minor dehydration can affect your body’s ability to regulate blood pressure.

Early Signs of Dehydration

Mild dehydration can cause symptoms like thirst, a dry mouth, or dark yellow urine. While these may seem like simple signs that you need more water, they indicate an imbalance that could be affecting your blood pressure and circulation. Your body starts to adjust to this fluid loss to maintain stability.

What Happens When Blood Volume Decreases?

As dehydration progresses, your body loses a portion of its water content, which accounts for 50% to 80% of your blood volume. With less fluid circulating through your body, oxygen and nutrients aren’t delivered as efficiently. To compensate, your body constricts blood vessels and retains sodium and water in an attempt to stabilize blood volume. These adjustments can result in higher blood pressure as your system works harder to keep things in balance.

Chronic Dehydration and Heart Health

Consistently low fluid intake puts strain on your body’s compensatory systems, leading to long-term effects on heart health. Chronic dehydration has been linked to vascular damage, reduced blood flow to the heart, and increased levels of certain hormones or enzymes that elevate blood pressure over time.

How Dehydration Affects Blood Pressure Readings

Your hydration level can directly influence your blood pressure readings. Even moderate fluid loss from sweating, exercise, or heat exposure can temporarily raise your blood pressure numbers. If your provider doesn’t know you’ve recently lost fluids, they might misinterpret these higher readings as a sign of hypertension, potentially leading to unnecessary tests or medications.

It’s essential to inform your doctor about any recent fluid loss so they can accurately interpret your blood pressure and determine if dehydration is the cause of a temporary spike.

Can Dehydration Cause Low Blood Pressure?

While dehydration is typically linked to high blood pressure, severe dehydration can cause blood pressure to drop dangerously low. When fluid loss is extreme, your body struggles to compensate, leading to hypotension (low blood pressure). This can result in dizziness, confusion, and weakness. In severe cases, emergency care and IV hydration may be necessary to restore fluid balance and stabilize blood pressure.

Tips for Staying Hydrated

Maintaining proper hydration is essential for your overall well-being and blood pressure management. Here are some tips to help you stay properly hydrated:

Know Your Hydration Needs

General guidelines suggest adult women should aim for about 9 cups of fluid per day, while men should aim for around 13 cups. However, your individual needs can vary based on factors like medications, activity levels, climate, and health conditions. For example, certain medications increase urination, requiring more fluid intake. Speak with your doctor to determine your personalized hydration target based on your health and lifestyle.

Listen to Your Body’s Hydration Signals

Pay attention to signs of dehydration, such as dry mouth, fatigue, or headaches. These can be reminders to drink more, especially during physical activity or when spending time in hot weather. If you struggle to stay hydrated due to illness or medications, let your doctor know so they can help manage those conditions.

Choose the Right Beverages

Water is the best option for staying hydrated. If you prefer something more flavorful, try sparkling water, herbal teas, or low-fat milk. Avoid excessive caffeine and alcohol, as both can lead to fluid loss. You can also add fruits like citrus, berries, or melon to your water for a refreshing and hydrating twist.

Eat Hydrating Foods

Around 20% of your daily fluid intake comes from food, so eating hydrating foods is also important. Fruits and vegetables like cucumbers, watermelon, and tomatoes have high water content and provide vitamins and antioxidants. Soups and stews are another great way to boost your hydration levels. Include these foods in your meals to help meet your daily hydration needs.

Conclusion

Hydration is a simple yet effective way to manage your blood pressure and support heart health. By staying mindful of your hydration levels and drinking enough fluids throughout the day, you can help your body regulate blood pressure and avoid unnecessary health complications. Remember to listen to your body, consult with your doctor, and make hydration a priority for better long-term health.

If you’re finding yourself overwhelmed with constant racing thoughts, struggling with sleep, or feeling unusually irritable, stress and anxiety could be taking a toll on your mental and physical well-being. It’s no surprise that many of us are grappling with these emotions, especially given the challenges of modern life, family obligations, and the ongoing pressures of work or school.

If this resonates with you, you’re not alone. The good news is that essential oils offer a natural way to manage these feelings and bring some relief. Not only can they help reduce stress and anxiety, but they also offer additional health benefits like immune system support and improved sleep.

To fully address stress, it’s important to take a holistic approach. Along with using essential oils, I recommend practices like prayer, meditation, or journaling to help reset your mindset and better manage life’s challenges.

“You will keep in perfect peace those whose minds are steadfast, because they trust in you.” – Isaiah 26:3

How Essential Oils Can Help with Stress and Anxiety

Essential oils work in various ways to help alleviate stress and anxiety. Their powerful chemical compositions interact with the brain’s limbic system, which controls emotions, helping to shift your mood and reduce feelings of tension. You can use essential oils in several ways—through inhalation, topical application, or even ingestion (when using high-quality, pure oils like those from doTERRA).

How to Use Essential Oils for Stress and Anxiety

• Aromatic Use: Diffuse the oils or inhale directly from the bottle for quick relief.
• Topical Use: Dilute with a carrier oil and apply to areas of tension or stress, such as the back of the neck, wrists, or temples.
• Internal Use: Only with oils that are certified for ingestion, like doTERRA oils, you can add a drop to water or take it in a veggie capsule. Be sure to use only oils from reputable sources and always consult a medical professional before ingesting any oils.

Top Essential Oils for Stress and Anxiety

Essential oils are categorized based on the source of their fragrance—trees, flowers, citrus fruits, and more. Each type brings unique benefits, and they can be combined for a more personalized experience.

Tree Oils
Tree oils are grounding and calming, making them perfect for relieving stress and anxiety. They have a soothing effect on the nervous system and help restore balance.

• Frankincense: Known for its relaxing effects, Frankincense is excellent for meditation and stress relief. It also supports immune function and cellular health, which is helpful when stress takes a toll on your body.
• Douglas Fir: This oil boosts your immune system and promotes a positive mood, especially during times of high stress.
• Siberian Fir: Helps balance emotions and ease anxious feelings, making it a great option for diffusing before bedtime or applying in a calming massage.
• Copaiba: While it has a more subtle aroma, Copaiba is effective for reducing stress and inflammation. It can be used internally or topically, especially on the soles of your feet.

Citrus Oils
Citrus oils are uplifting and energizing, making them ideal when you need a mood boost or to shake off feelings of sadness. Many of these oils are versatile and can also calm you down when needed.

• Wild Orange: Wild Orange has an energizing, mood-lifting aroma that makes it a favorite for diffusing. It pairs well with other tree oils and is a great option for lifting your spirits.
• Bergamot: Known for its ability to both calm and uplift, Bergamot is perfect when you need relief from both stress and sadness.
• Lemon: This refreshing scent not only brightens your mood but also supports detoxification, which can help reduce the physical effects of stress.
• Grapefruit: Like Wild Orange, Grapefruit is energizing and refreshing. It’s perfect for combating fatigue and promoting mental clarity.

Floral Oils
Floral oils have a calming effect due to compounds like linalool, which helps soothe tension and anxiety. They also offer skin benefits, so feel free to add them to your skincare routine.

• Lavender: One of the most popular oils for stress relief, Lavender promotes relaxation and better sleep, which is vital when dealing with stress and anxiety.
• Ylang Ylang: This oil not only improves your mood but also helps balance hormones, especially in women. It’s a great option for calming your mind and easing feelings of tension.
• Roman Chamomile: Known for its gentle calming properties, Roman Chamomile supports relaxation and is perfect for winding down before bed.
• Madagascar Vanilla: This warm, comforting oil is great for fighting stress and depression, while also offering a soothing, romantic scent.

Root Oils

• Vetiver: Vetiver is known for its grounding and calming effects. It’s great for relaxation, focus, and improving sleep quality. However, because it has a strong fragrance, it should be used in small amounts.

Essential Oil Blends for Stress Relief

Blending oils is a great way to combine their properties for enhanced benefits. Here are a few essential oil blends that help promote relaxation and emotional balance:

• Balance Grounding Blend: With oils like Frankincense, Blue Tansy, and Spruce, this earthy blend is perfect for grounding and calming your mind.
• Breathe Respiratory Blend: While intended for respiratory support, Breathe is also soothing and helps clear your mind. Deep breathing combined with this oil can significantly reduce anxiety.
• Adaptiv Calming Blend: A blend of Lavender, Wild Orange, and Copaiba, Adaptiv is a favorite for relieving nervousness, anxiety, or stress. It’s also available in capsule form for internal use.
• Peace Reassuring Blend: This calming blend of Vetiver, Frankincense, Lavender, and Ylang Ylang is perfect for unwinding in the evening or before bed.

How to Use Stress-Relieving Essential Oils

Experiment with different oils and combinations to discover what works best for you. Essential oils can be very personal, so it may take some time to find your go-to blends. Here are a few tips to get started:

• Diffuser: Use a diffuser to spread the calming aroma throughout your home or office. You can blend several oils together or use them individually to create the perfect environment.
• Topical Application: Apply oils to pulse points, like your wrists or the back of your neck, to feel their calming effects throughout the day.
• Relaxation Routine: Incorporate oils into your meditation or prayer time for an extra layer of peace and tranquility.

Essential oils are a wonderful tool for managing stress and anxiety, but don’t forget the importance of other practices like prayer, meditation, and mindfulness. These habits, combined with the right essential oils, can help restore balance and calm in your life.

Which Essential Oils Should I Start With?

If you’re new to essential oils, consider starting with these blends and oils specifically formulated to support your emotional health. Choose the ones that resonate most with you, and remember to explore their benefits over time.

The question “Which diet is best for me?” is one that I get asked frequently as a nutritionist. With so many diets out there, it can be overwhelming to know which one to choose. If you’re confused about the different options and how they work, this guide will help clarify things. In this post, we’ll go over the most popular diets, how they differ, and provide tips on how to pick the right one for you. I’ll also offer some insight into what I recommend as a nutritionist and give you a few simple rules for healthy eating.

Popular Diets for Weight Loss and Overall Health

There are plenty of diets out there, but here’s a breakdown of the most common ones that I often get asked about:

1. Keto Diet
   Focus: High fat, moderate protein, and very low carbs.
   Purpose: The goal is to switch the body from burning carbs to burning fat for energy by reaching ketosis. Originally used for medical purposes like epilepsy, it’s now popular for weight loss.
   Considerations: While effective for weight loss, keto can be difficult to maintain, and once you return to eating carbs, you might gain weight back. Long-term keto can also result in nutrient deficiencies, especially in fruits and vegetables.
2. Paleo Diet
   Focus: Eating like our Paleolithic ancestors, focusing on whole foods and avoiding processed options.
   Purpose: To improve health and lose weight.
   Considerations: While the principles are based on whole, natural foods, it’s criticized for excluding some foods that can be beneficial, like legumes. It’s more of a lifestyle than a short-term diet.
3. Alkaline Diet
   Focus: Eating foods that create an alkaline environment in the body, avoiding acidic foods.
   Purpose: To maintain a healthy pH balance in the body and reduce inflammation.
   Considerations: This diet focuses on plant-based foods and eliminates meat, dairy, and grains. It can be restrictive and difficult to follow long-term but may offer short-term health benefits.
4. Vegetarian and Vegan Diets
   Focus: Vegetarianism excludes animal meat, while veganism avoids all animal products.
   Purpose: Often for moral reasons, but also for health benefits, weight loss, and disease prevention.
   Considerations: While these diets can be very healthy, they can also be unhealthy if filled with processed foods or if nutritional needs (like protein or B12) aren’t met.
5. Plant-Based Diet
   Focus: Mostly plant-based foods, but more flexible than veganism or vegetarianism.
   Purpose: To eat more whole, natural foods and reduce processed foods.
   Considerations: This diet allows for some animal products, making it easier to get adequate protein and B vitamins compared to strictly vegan or vegetarian diets.
6. Carnivore Diet
   Focus: Eating only animal products, excluding everything else.
   Purpose: Claims to improve health and promote fat loss.
   Considerations: This diet lacks essential nutrients and is not recommended for long-term health. It may work for short-term weight loss, but it can lead to nutritional imbalances.
7. Mediterranean Diet
   Focus: Eating a balanced diet of fish, vegetables, fruits, olive oil, whole grains, and limited meat.
   Purpose: To promote health, prevent disease, and improve longevity.
   Considerations: Based on studies of Mediterranean populations known for their exceptional health, this diet is balanced, easy to maintain, and backed by research.
8. Low-Carb Diet
   Focus: Reducing carbohydrate intake to less than the recommended daily intake.
   Purpose: Commonly used for weight loss and health improvement.
   Considerations: Carbs are limited, but the diet varies in how much is allowed. It’s important to focus on healthy carbs and avoid junk foods. This can be sustainable if carbs are cycled and carefully planned.
9. Whole30 Diet
   Focus: Eating whole, unprocessed foods and eliminating potentially harmful foods like dairy, sugar, alcohol, and legumes.
   Purpose: To reset the body and improve overall health.
   Considerations: While it can be restrictive, it is not primarily focused on weight loss. Many use it to identify food sensitivities.

What Does a Nutritionist Recommend?

As a nutritionist, I encourage you to focus on sustainable, long-term eating habits rather than following extreme diets. Most diets share similar principles, but what works best for you depends on your individual needs, health goals, and preferences.

Questions to Ask Before Starting a Diet

Before committing to any diet, take the time to ask yourself these questions:

• Why do I want to change my eating habits?
• Do I really need to follow a strict diet, or should I just make small, healthier changes?
• What is my primary goal? Weight loss, more energy, better skin, athletic performance, disease prevention?
• How is my current health? Are there any conditions or family history that should influence my choices?
• What is realistic for me? Do I have time to plan and prepare meals consistently, or should I start with small changes?
• What aspects of a particular diet appeal to me? Is it the food, the structure, or the results?

Answering these questions will help clarify which approach is best for you.

Do Your Research

Once you have a better understanding of your needs, do thorough research. Read books, scientific articles, and reliable resources to understand the diet you’re considering. Don’t rely solely on social media or short blog posts, as they may not provide the full picture.

The Best Diet for You: A Nutritionist’s Opinion

My advice is simple: don’t focus on a short-term “diet.” Instead, adopt a long-term, sustainable dietary approach. Most diets have overlapping principles, and the key is to focus on eating whole, nutrient-dense foods that nourish your body.

What to Eat for Health and Weight Loss

Here are some key principles for a healthy, balanced diet:

• Eat whole, organic foods like fruits, vegetables, whole grains, and lean proteins.
• Avoid processed foods, which often contain unhealthy fats, sugars, and artificial additives.
• Include a variety of vegetables and fruits in your daily meals.
• Choose healthy fats like olive oil, nuts, seeds, and avocados.
• Opt for organic, grass-fed meats and wild-caught fish when consuming animal products.
• Reduce or eliminate refined sugars and processed carbohydrates.
• Limit alcohol intake, and drink plenty of water.

By following these principles, you can maintain a healthy weight, improve your energy levels, and reduce the risk of chronic diseases. The focus should always be on whole, unprocessed foods, and eating in a way that works for your body and your life.

How to Eat for Success

It’s not just about what you eat, but how you eat. Here are some helpful guidelines:

• Eat intuitively: Listen to your body and eat when you’re hungry. Don’t force yourself to eat when you’re not.
• Don’t overeat: Stop eating when you feel satisfied, not full.
• Eat slowly: Chew thoroughly and take breaks to give your body time to signal when it’s full.
• Drink water: Sometimes thirst is mistaken for hunger, so drink a glass of water before meals.
• Balance your plate: Fill half your plate with vegetables, a quarter with protein, and a quarter with carbs.

By focusing on nutrient-rich foods and eating mindfully, you can lose weight and improve your overall health without the need for drastic calorie cutting.

Final Thoughts

Finding the right dietary approach involves understanding your personal health goals and needs. Take the time to do your research and experiment with different approaches to see what works best for you. The key is to focus on sustainable habits that nourish your body and promote long-term health.

Regular physical activity is one of the most effective ways to manage cholesterol levels and improve heart health. While many people are aware that exercise benefits overall well-being, it can be particularly beneficial for lowering “bad” LDL cholesterol and increasing “good” HDL cholesterol. But how much exercise do you really need to see these benefits?

Start at Your Own Pace

If you’re not very active, it’s important to ease into exercise gradually. Before you increase your activity levels, check in with your doctor to make sure you’re following a safe plan. Begin with simple activities like walking or gentle stretching, and listen to your body as you build strength and endurance. As you get fitter, aim for the American Heart Association’s recommendation of at least 150 minutes of moderate-intensity exercise each week, which breaks down to 30 minutes a day, five days a week.

Walking: An Easy and Effective Start

Walking is one of the simplest and most accessible forms of exercise. It’s free, low-impact, and can be done anywhere. Aiming for brisk walks is a great way to get your heart pumping, whether it’s a fast-paced walk around your neighborhood or a leisurely stroll in the park. Studies show that regular brisk walking can lower LDL cholesterol and raise HDL cholesterol. Consider integrating walking into your daily routine—perhaps a walk during lunch breaks or walking meetings at work. Bring along a friend or colleague to stay motivated.

Running, Jogging, and Cycling: Boost Intensity

If you’re ready for a bit more intensity, running, jogging, or cycling are excellent ways to burn calories and improve cardiovascular health. These exercises are more efficient than walking when it comes to burning fat and lowering cholesterol. Start slow and gradually increase your time and distance to avoid injury. Running outdoors or on a treadmill, or cycling outdoors or on a stationary bike, all provide great cardio workouts while being gentle on your joints.

Swimming: A Low-Impact Option

For those who experience joint pain, swimming is a fantastic alternative. Swimming laps is a full-body workout that works all your major muscle groups, including your heart, without putting strain on your joints or back. Aim for at least 30 minutes of swimming, and work your way up to an hour. If you can’t swim for an entire hour at first, split the workout into smaller sessions. Check if your local community center or gym offers access to a pool.

Strength Training: Building Muscle and Lowering Cholesterol

While cardio exercises are great for heart health, don’t overlook strength training. This type of exercise is beneficial for both building muscle and lowering cholesterol, especially by increasing HDL levels and reducing triglycerides. You don’t need a personal trainer or expensive equipment—simple exercises like push-ups, squats, and resistance band exercises are great options. Aim to strength train twice a week, starting with one set of 8-15 reps per exercise, and gradually increasing intensity over time.

Mixing Things Up

Variety is key to keeping exercise interesting and targeting different muscle groups. For optimal results, combine aerobic exercise with strength training. Here are some fun ways to add variety to your routine:

• Take a Zumba or dance class
• Engage in outdoor activities like pushing a lawn mower or shoveling snow
• Carry heavy grocery bags for a challenge
• Participate in sports like tennis or basketball
• Take the stairs instead of the elevator

By varying your activities, you’re more likely to stay engaged and make exercise a consistent part of your life. Keep track of your workouts to monitor progress and maintain accountability.

Staying Consistent

Sticking with an exercise routine can be challenging, but consistency is crucial for lowering cholesterol over time. Here are some tips to help you stay motivated:

• Set reminders to work out on your phone calendar
• Find a workout buddy to keep you accountable
• Join a fitness class or group for social support
• Log your workouts to track progress and milestones
• Reward yourself for hitting small fitness goals

Incorporating Exercise into Daily Life

Reducing cholesterol isn’t a quick fix—it’s a long-term commitment. With consistent exercise and a heart-healthy diet, you can lower your cholesterol levels and improve your heart health. Regular physical activity also provides other benefits such as weight management, stress relief, increased energy, and better sleep, all of which contribute to a healthier heart.

Consult with your doctor to create an exercise plan tailored to your health needs and fitness level. Stay consistent, mix up your routine, and maintain a positive attitude—even on days when motivation is low. With dedication, regular exercise can be a powerful tool in managing your cholesterol for the long haul.