Happy Wellness Wednesday, Garden Fam 🌱
We’re back with Part III of our Natural Remedies Series and we’re discussing how to combat and prevent Chronic Inflammation. Inflammation is one way the body responds to cuts, injuries, and infections. Overall, this bodily response is normal and healthy… except when our bodies are releasing this response on a regular basis with or without a cut, injury, or infection in sight. Chronic inflammation is just that, ongoing inflammation in our bodies, and can produce joint and body aches, depression and anxiety, and other adverse effects. It is also associated with certain diseases and illnesses.
In today’s video, I share a few recommendations for how to combat and prevent inflammation on a regular basis, specifically through how we live and how we eat. Chronic inflammation ain’t acute thing (lol), so let’s start making changes for our health today! See the video and the notes below.
Love you bunches 🍇
Have a healthy & wholesome week!
Focus Scripture
Psalm 3:7-8
Do not be wise in your own eyes; Fear the Lord and depart from evil.
It will be HEALTH to your flesh, and STRENGTH to your bones.
Video Notes
📚 Book Recommendation
What is Inflammation?
Inflammation is one way the body responds to injuries and infections.
Acute Inflammation
one-time, short-term inflammation
Normal, healthy bodily response
Chronic Inflammation
Ongoing inflammation with or without specific incident
Side Effects
Acute Inflammation
Swelling
Redness
Pain
Chronic Inflammation
Joint and body pain
Fatigue
Depression and anxiety
Digestive issues like diarrhea and constipation
Causes
Acute Inflammation
Cuts
Injuries
Infections
Chronic Inflammation
Poor diet
Dehydration
Stress
Lack of physical activity
Poor sleep
Smoking
Alcohol Intake
Obesity
Dangers of Inflammation
Associated with a number of illnesses & diseases (not necessarily causative)
Inflammatory Foods
Overall, there seems to be emphasis on trans fats, fatty meat, refined sugar, refined carbs, and alcohol
Foods with Trans Fats
Fried foods
Packaged Baked Goods
Refrigerated Doughs
Shortening & Margarine
Pie Crusts
Microwave Popcorn
Certain Meats
Fatty cuts
Cured and Breakfast Meats
Refined Sugars
Candy
Soda
Baked Goods
White Flour / Refined Carbs
Pastries, Doughnutes, Cakes, and Cookies
Alcohol
The Ultimate Remedy
Do not be wise in your own eyes; Fear the Lord and depart from evil. It will be HEALTH to your flesh, and STRENGTH to your bones. — Psalm 3:7-8
Seek to be wise with the wisdom of God, as written in His word.
Fear the Lord
Have a deep reverence / respect for the Lord
Depart from evil
Separate from yourself from things that don’t align with God’s ways
The promised outcome
HEALTH to your flesh (your body — in this case, your cells, joints, tissues, etc)
STRENGTH to your bones (the structure of your body)
Anti-Inflammatory Foods
Vegetables
Leafy Greens
Cruciferous Veggies
Sweet Potatoes
Carrots
Mushrooms
Beets
Artichokes
Celery
Peppers
Tomatoes
Fruits
Berries
Cherries
Grapes
Pineapple
Watermelon
Kiwi
Apples
Whole Grains, Legumes, and Soy
Oats
Quinoa
Rice
Legumes
Soy
Fish and Shellfish
Salmon
Other Fatty Fish, like tuna
Nuts, Seeds, and Oils
Walnuts
Almonds
Pecans
Chia Seeds
Flaxseeds
Hemp Seeds
Olive Oil
Herbs and Spices
Ginger
Turmeric
Garlic
Cinnamon
Parsely
Drinks, Sweets, and Dairy
Green Tea
Dark Chocolate
Honey
Yogurt
Lifestyle Changes
Incorporate Exercise
Eliminate Smoking
Maximize sleep quality — last week’s video
Minimize stress
Conclusion
If you are dealing with inflammation,
Live by Psalm 3:7-8 and watch God’s promises manifest in your body.
Grab this book and start making the necessary changes
Enjoy a healthy & wholesome life!
Happy Faith Friday, Garden Familia 💕
Is fear holding you back or keeping you anxious?
In today’s video, we wrap up our Overcoming series with some words of encouragement and wisdom to overcome fear and stop shrinking back from what God has called you to do. If you find yourself fearful of man, of lacking what you need, or of anything else, I pray today’s video sets you free and pushes you forward along your journey. This concludes a 3-part series where we also touched on Shame and Imposter Syndrome, two other factors that often keep people from doing what they were called to do or keep them miserable in the process of doing it. If you missed the last two videos, I recommend that you go back and watch those as well. In 2023 and beyond, may we go forth and do EVERYTHING God has predestined and called for us to do without shame, imposter syndrome, and fear!
I love you and I am rooting for you!
Have a healthy & wholesome weekend 💞
Focus Scriptures
Revisit the Overcoming Series
Happy Wellness Wednesday, Garden Fam 🌱
We are kicking off our Natural Remedies Series talking about getting quality sleep.
Sleep is an important part of our health.
There is a reason that God set an example for us to REST.
He knows that our bodies function best when we give them time to reset!
Do you have a healthy sleep routine? Are you getting enough sleep each night? Is your sleep the best it can be?
Check out today's video to learn why sleep is so important for our health and to grab some natural remedies for improving your sleep and for fighting insomnia. You can also check the notes below for the deets!
I love you all so much!
Have a healthy & wholesome week 💖💤
Focus Scriptures
Genesis 2:3
Then God blessed the seventh day and sanctified it,
because in it He rested from all His work which God had created and made.
Psalms 4:8
I will both lie down in peace, and sleep;
For You alone, O Lord, make me dwell in safety.
Video Notes
Overall Tips for Better Sleep
Aim to sleep 7-9 hours each night
Standardize your sleep time – Take it back to the school days!
Set a standard bedtime and wake up time
Stay away from screens before bed
Our bodies respond to blue light like it’s daylight
Try winding down screen-free before bed, ideally two hours, but at least 30 minutes
Read
Journal
Play a Game
Count sheep
Set a regular DND pattern on your phone, so notifications can’t interrupt your flow
Show example w/ phone screen
Setting bedtime
Setting DND schedule
Turn off the lights & Get comfy
Sleeping in a dark, quiet place is key
If your 7-9 hours falls during heavy daylight hours, blackout curtains may be good
Make sure your bed, pillows, and comforter are comfortable for you!
Set the atmosphere
Rain or thunderstorm sounds
White noise
Get some exercise during the day
Not recommended right before bed, but incorporating exercise in your day can increase sleep quality
Tips for Fighting Insomnia
What is insomnia?
Hard to fall asleep or stay asleep, or waking up super early and not being able to go back to sleep
Common Causes
Stress
Shift in schedule
Traveling
Work schedule
Not setting good habits for sleep
Ie. not doing the things mentioned above
Eating too much too close to bedtime
Fullness
Heartburn
Discomfort
Other medical conditions or medications
Caffeine, nicotine, and alcohol
Hormonal shifts
Menopause & menstrual cycles may shift hormones and affect sleep
Remedies
(in addition to incorporating the tips above)
Avoid or limit naps
Eat dinner earlier and only have a small snack before bed, if needed
Almonds or walnuts
Kiwi or bananas
Tart cherries
Supplements or essential oils
Lavender – to help you fall asleep
I recommend using an essential oil diffuser and setting the tone for sleep.
More essential oils for sleep
Melatonin
It’s a sleep hormone that is released to let our body know it’s time to sleep
Usually released in line with reduced light (ie. the nighttime)
Grab a melatonin supplement
They come in
Pills
Gummies
Powders
Topical Lotions
Try to stick with one brand as dosages and formulations may vary from brand to brand
Magnesium — something that should already be a part of our diets anyway
Helps to calm the mind and body
Regulates melatonin production
May find a melatonin product with magnesium
Nighttime Beverage
Warm milk & honey
Chamomile and/or lavender tea