HEAL.thing101

When we started learning to read we had to start with the basics: A B C D E F G, you know the rest. And we built upon that. Putting letters together...creating sounds... making words then sentences.

Owning your health journey is the same way. But many of us have forgotten about that. Water. Fruits. Vegetables. Sunlight. You know. The basics.

I wanted to start the first share about that.

In a world full of quick fixes and fads, true health still starts or restarts with the basics. And I want to take a moment to share my thoughts on them as well as scratch the surface beneath them. Health isn't just about avoiding illness—it's about building a strong, energized, and resilient body and mind. So here are five timeless foundations that support long-term wellness:

💦Water: The Essential Element

Why it matters:

Your body is about 80% water. Every system—circulatory, digestive, muscular, and more—relies on proper hydration to function efficiently.

Benefits of staying hydrated:

~Enhances energy and brain function

~Promotes digestion and nutrient absorption

~Aids detoxification via kidneys and liver

~Supports joint and tissue health

~Improves skin clarity and elasticity

~Helps regulate bowel movements

~Assists with pain management

Tip:

Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz). Increase intake with exercise, heat, or caffeine consumption.

☀️Sunlight: Nature’s Mood Booster

Why it matters:

Sunlight regulates your circadian rhythm, stimulates vitamin D production, and positively impacts mental health.

Health benefits include:

~Increased serotonin = improved mood

~Better sleep via melatonin regulation

~Stronger bones and immunity with vitamin D

~Enhanced skin healing in moderation

~May reduce blood pressure

Tip:

Expose your whole body (if you can, wink wink) to the sun for 10–20 minutes daily, ideally in the morning.

💤Rest: The Body’s Reset Button

Why it matters:

Sleep isn’t just rest—it’s repair. During sleep, your brain consolidates memory, your tissues rebuild, your body naturally detoxes and your hormones rebalance.

Consequences of sleep deprivation:

~Weakened immune response

~Increased stress and anxiety

~Poor concentration and decision-making

~Disrupted metabolism and weight gain

Tip:

Create a consistent bedtime routine. Limit screens 1 hour before sleep, avoid eating at least 2-4 hours before bedtime ( more on why later) keep your room cool and dark (blackout curtains and eyemasks are your #bffs), and aim for 7–9 hours nightly.

🍇Fruits & Vegetables: Nutrient Powerhouses

Why they matter:

Fruits and vegetables are packed with fiber, antioxidants, vitamins, and minerals that protect your body from chronic diseases and cellular aging.

Key advantages:

~Reduced risk of heart disease, diabetes, and cancer

~Support for gut health and bowel regularity

~Natural detoxification via liver support

~Improved energy from clean, whole-food carbs

~Natural medicine

Tip:

“Eat the rainbow”—each color provides unique health benefits. Aim for at least 5–9 servings daily, and rotate your choices to diversify your nutrient intake. I'll share one of my smoothie recipes if you're interested.

🫁Deep Breathing: The Silent Healer

Why it matters:

Breathing is the fastest way to shift your nervous system from stress (sympathetic) to calm (parasympathetic). Most people breathe shallowly—robbing their cells of oxygen.

Benefits of deep, mindful breathing:

~Lowers heart rate and blood pressure

~Reduces anxiety and improves focus

~Enhances lung capacity and oxygen delivery

~Aids in emotional regulation and mindfulness

~Helps relax the muscles in the colon for releasing 💩 (I talk alot about that)

Tip:

Try box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Practice for a few minutes daily to feel a calm, grounded shift. Or join one of my classes at The Breathe Bar 😉

All of this sounds simple and believe this... it really is. Small steps=Big results

When it comes to health, nature already gave us a blueprint. Water, sunlight, rest, wholesome foods, and breath are not luxuries—they're necessities. Start with these, and everything else becomes easier.