south canterbury dietitian

How To Take Control Of Your Health

Your body wants to work on healing and keep you well. There are a few steps that you can take to help support our body to heal.

Simple Step To Healing And Keeping Well

It's important to look at the big picture when considering how to approach healing and wellness. Our current health and ability to self-heal is affected by everything that is going on in our lives currently.

Our health is about balance in all areas including addressing our emotional, physical and spiritual health. These are some of the areas to consider and prioritise to help support your body to heal.


Most of us need 6-8 hours of restorative, deep sleep each day. Prioritise this time and work on a regular bedtime routine. Keep screens and phones out of the bedroom. Avoid blue light in the evenings. Turn off the wi-fi at night.

Stress management:

Excess stress affects our hormones, immune system and brain function. This can cause a rise in blood sugar levels, insulin, cortisol and blood pressure levels and prevent us from achieving and maintaining a healthy weight.

Aim for a balance of work and relaxation. Re-evaluate your daily priorities. Learn mindfulness, meditation or yoga. Consulting with a counsellor can help us learn healthy ways of dealing with stress and emotional issues.

Spend some time each day in nature. Walk barefoot on the earth, grass or sand. Plan regular fun activities with family and friends but also take time to be alone.

Gut and digestive health:

If the digestion is not working well this can affect the balance of good gut bacteria, good acid levels and enzymes. These are super important for digesting food, absorbing nutrients and getting rid of waste and toxins.

The results can be abdominal pain, bloating, acid reflux, indigestion, nausea and variable bowel function. This can then affect how we feel, energy levels and the immune system. Over time this can lead to leaky gut and an increased risk of other health problems.

Avoid sugar, sugary drinks, excess alcohol and processed foods. Use some fermented foods each day for natural probiotics.

Good detox by the kidneys, liver and bowels and skin:

These are the organs that detox our bodies and help us get rid of toxins and chemicals. We can ensure this system works well by avoiding chemicals in our foods and our environment. There are some supportive supplements that can help your body detox.

Drinking good filtered water is super important.

Move and breathe:

Regular deep breathing is helpful to move the oxygen around your body and helps reduce stress reactions as well. Be active, move and stretch, use your muscles every day. Lifting weights or doing resistance exercise can help us maintain our muscle mass, heart health, strength and flexibility and also helps our bones stay strong.

Yoga, Pilates, tai chi or Qi gong are all great options. Some prefer walking gardening and swimming. Find an activity that you enjoy! Joining a group can be helpful to learn a new skill but also it can be fun to be with others that are having fun being active.

Heavy metals and chemicals:

If you have been exposed to these in the past you may benefit from a detox plan. Work on avoiding chemicals as much as you can in your environment, by choosing carefully the cleaning products and personal care products you use at home.

Avoid foods with added colours, flavours and artificial ingredients and preservatives. Avoid using chemicals in your garden and choose spray free or organic options when possible.

Eat and drink a nutritious whole food diet:

Choose real foods that are high in nutrients. Aim to mostly cook and grow your own foods at home. Review your eating plan to ensure the foods you are choosing are the ones that suit you best and keep you well.

Avoid all foods that you do not tolerate or cause reactions. Read all labels if you buy any packets foods. Avoid all inflammatory foods such as sugars, vegetables oils and highly processed packet foods.

Add healthy natural fats such as coconut or olive oil and natural salts each day.

Drink plenty of pure filtered water that has natural minerals in it. If you are interested in the water filter we use, have a look here:

Some people may have nutritional deficiencies that can be treated with nutritional supplements and often a change in food choices.

Learn about the benefits of LCHF and eating windows or intermittent fasting and consider professional dietary advice and support to ensure these approaches are used in safe way. All dietary advice and plans need to be personalised to the individual.

If you have a diagnosed condition such as Diabetes, heart disease, fatty liver or high blood pressure get a personalised eating plan to guide your food choices. Many people have been able to reverse these conditions and reduce or stop medications by changing their eating.

Be positive, look for the good. Follow your intuition about your health and life choices.

Make the changes at your own pace, there's no need to try and do it all at once. Be kind to yourself.

Seek support from a helpful friend or family member.

To arrange professional nutrition support and guidance or to book a personal consultation go here.