As a practitioner of health; I try my best to be a leader and set a good example for my patients.
Just a disclaimer: I’m not perfect, nor is anyone. Some health conditions are beyond your control; others are within your control. Either way there is no judgement for ANYONES current health status.
Health is a journey, not a destination. There are MULTIPLE factors in health. It’s not as simple as “eat healthy” or “exercise”. There are social factors, genetics, hormones, environmental exposures, addiction, mental health and MORE.
Some people may find these tips extreme while others may find these not extreme enough. Health is not one size fits all. These are the ways that I personally do my best to keep MY body in optimal condition; this is what works for me. This does not mean that I do not stray from this. This does not mean that this is exactly what would work for you.
The reason that I took the time to write this blog is to hope that you find something useful out of it or encourage you to make some necessary changes for your health and wellness. My passion is helping others on their journey to health.
I simplified my go-to’s into 6 ways that I do my best to stay healthy.
1. Sleep: If I am not sleeping well, how can I expect to function optimally? My goal is to get to bed by 10PM and I wake up about 7AM. I am someone that NEEDS my zzz’s. Some people can function on less sleep than that. I have tried, it does not work for me. I need 8-9 hours of sleep to function optimally. I listen to an audiobook that is relaxing to me and fall asleep within thirty minutes.
2. Vitamins and minerals
Vitamins and minerals in food are lacking due to a depletion of healthy soils. Supplementation is often necessary even if you are eating healthy. Ways that I supplement: I take magnesium powder daily, Vit. D (yes, all PNW folks need Vit. D) and ascorbic acid (Vit. C) powder daily with my smoothies. During this particular flu and virus season, I have been diligent with my daily smoothie. I will post the recipe below. It includes a very large serving fruits/veggies along with elderberry syrup and supplementations. Since I do limit meat consumption, I also add B12 supplement to keep my energy up.
We offer B12 injections in our office, it can be added into an acupuncture session. B12 injections can be beneficial for elderly patients due to lack of absorption, those with digestive issues, depression or pain.
I listen to my own body as far as digestion goes and whether or not I need extra probiotics. If my digestion is smooth, I don’t typically feel I need anything “extra”. If my digestion is off in any way, I will add kombucha or a spoonful of sauerkraut for a few days at a time.
My diet is mostly plant based, definitely not ALL plant based. I try to make veggies and fruits the main part of my diet. Mostly, because I do not like to cook and I feel great when I eat mostly plant based. We do not have a pantry, nor do we have a microwave. We don’t need one; the majority of our food does not come from boxes or pre-made items.
I eat fish, eggs (fresh from our chickens), rice, beans.. very simple foods. I eat very limited dairy and limited gluten. I try to stay hydrated with plain water throughout the day. It’s very important for daily energy and flushing out the things the body is trying to get rid of. If you are a coffee drinker (like me) and/or drink alcohol this is especially important to drink enough water throughout the day. Alcohol can throw off your gut flora as well as raise inflammation in the body; I avoid it.
Most of my day is walking around in the clinic, I rarely sit when I’m at work. So, I consider that part of my movement for the day. Walking is one of the easiest and best things you can do for your body. One of my favorite past times in our family is going on various trails or just walking around exploring neighborhoods and different communities. Getting out in nature is my favorite way to exercise. I currently have an indoor bike for the rainy days to keep my body moving! I also have a handful of weights for some weight training at home.
If pain is preventing you from exercising, please contact us. We are experts in treating pain.
6. Find time to relax
An important way to stay healthy is to find some down time. Our lives are BUSY. Find something that you enjoy doing that is relaxing such as reading or just relaxing on the couch with family, yoga, taking a bath or some kind of down time to yourself if you are an introvert and with family or friends if you are an extrovert. Or both! Most of our patients value the quiet time in our clinic while treating their chronic pain condition.
Let me know if you have any questions or if you read this blog, let me know what you think! Did you learn anything valuable or are you going to try something new in your diet or routine?
My Green Smoothie Recipe:
Load your blender with lots of spinach leaves. Add about two cups of water, add vitamin C powder (about a tablespoon) and BLEND. After you blend the spinach leaves you will have plenty of room for the rest of the ingredients.
I add about a cup of frozen mango, a few tablespoons of elderberry syrup (I carry locally made Syllings Elderberry in our office if you are looking for some), a cup of blueberries (or any other berry I have on hand), I add a whole avocado if I have a ripe one available or a banana. Sometimes I squeeze a whole lemon into the smoothie (especially if you are wanting the extra Vit.C!). BLEND. :)
There is no "set" amount, add more water as needed. The smoothie is very kid and adult friendly.
Author: Kourtney Zamora, EAMP
Kourtney is an acupuncturist in Scottsdale, AZ specializing in nerve conditions. She also has a degree in health promotion and is passionate about helping others on their journey to enjoying their lives better health.
Address: 17787 N Perimeter DR
Scottsdale, AZ 85255
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