Just the title of this article may cause many people to feel uncomfortable — not the “free” part — the “self healing modalities” part. Questions and comments are often voiced, such as “Isn’t self healing dangerous?”; “Do you really believe a person can self heal?”; “What exactly does self healing mean?”; “Come on, nothing is for free!” These are all very valid questions and comments. Most of the free 25 self healing modalities discussed in this article are proven, both anecdotally and scientifically and are free to use whenever you want or need them. So, do self health modalities really work? Honestly, there is no healing modality in either conventional medicine or natural medicine that works for every person, every time. However, for many people, the answer to “do they work?” is yes. Will they work for you? The best way to know is to try them.
What is Self Healing?
According to Wikipedia self healing “refers to the process of recovery (generally from psychological disturbances, trauma, etc.), motivated by and directed by the patient, guided often only by instinct. Such a process encounters mixed fortunes due to its amateur nature, although self-motivation is a major asset.” Most websites associate self healing with energy healing. While energy healing can certainly be a part of self healing, it’s not always.
The human body possesses an enormous, astonishing, and persistent capacity to heal itself, often called self healing mechanisms, placed in the body by our Creator. Disease usually occurs when we abuse our bodies or deprive them of basic requirements that promote health over extended periods.
Personally, I believe our Creator placed many natural self healing mechanisms within the body. Health is restored when you bring balance (homeostasis) between your structural, emotional, biochemical, spiritual, and energetic systems — making it a whole-body process. Benefits of supporting the body’s self healing mechanism include, but are not limited to pain relief, improved energy and vitality, improved sleep and relaxation, less stress, more calm, enhanced quality of life, a younger and more vibrant appearance, and a greater ability to enjoy activities and life in general.
Most all of the healing modalities suggested below are free or cost a minimal amount. Use this guide to free self healing modalities as a starting point to embark on your own journey of self-healing, wholeness and well-being.
A Free Guide To Natural Self Healing Modalities
Sunlight Every Day
We often hear and read about how too much of the sun’s rays can be damaging to our skin. But did you know the right balance gives lots of mood-lifting benefits? Both sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of the hormone serotonin. Serotonin is associated with boosting mood and helping you feel calm and focused. At night, darkness triggers the brain to make the hormone melatonin. This hormone is responsible for helping you get healing sleep.
According to WHO, the World Health Organization, getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face 2-3 times a week is enough to enjoy the vitamin D-boosting benefits of the sun. Note that the sun must penetrate the skin. Wearing sunscreen or clothing over your skin will not result in vitamin D production.
If you suffer from depression, a daily dose of sunlight can be your best friend. Sunlight also makes the important hormone, vitamin D, in your skin which benefits your immune system; sunlight also makes beta-endorphins, which helps you feel better, and nitric oxide, which can help lower your blood pressure. Sunlight is free. Take advantage of it every day.
What will it cost? Nothing.
Renew Your Mind with Daily Meditation
Meditation is a simple practice that can help you relax, and reduce stress. In fact, most natural medicine practitioners highly recommend meditation as one of the most helpful self healing modalities. All you need to do is to find a quiet space that is free from distractions and sit with your eyes closed for a while. Allow your thoughts to float in and out without getting attached to any of them. Concentrate on your breath. There are different types of meditation and although the techniques may differ, their goal is the same – to help you relax, calm your mind and gain control of your thoughts. You can meditate on scripture, while listening to calming hymns or other music, or just by closing your eyes and breathing slowly. Practiced over a period of time, meditation can help to uproot negative thoughts and make you a more positive, happy and satisfied person.
The physical and psychological benefits of meditation are revealed in a number of scientific studies. In 2001, a ScienceDaily article reported that a study conducted by researchers at West Virginia University found that 35 participants of meditation training experienced about 54 percent less psychological distress.
A 2007 ScienceDaily article reported on research by a Penn State neuroscientist that found meditation enhanced the mind’s ability to focus and to accomplish tasks more efficiently.
Just about any type of meditation which causes relaxation will activate your parasympathetic nervous system which controls homeostasis (from the Greek words for “same” and “steady,” refers to any process that living things use to actively maintain fairly stable conditions necessary for survival) and manages the “rest and digest” response. Even practicing meditation for a small amount of time every day can reap big benefits — benefits that tend to be cumulative.
What will it cost? Nothing.
Purified Water
The health benefits of water are endless. Did you know that every cell in your body is bathed in water and that water makes up nearly 85 percent of our brain, about 80 percent of our blood and about 70 percent of lean muscle. Water accounts for about 60% of a man’s body weight and represents about 50% of a woman’s weight. However, water deficiency can quickly lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry on normal functions.
Chronic dehydration has been called “the hidden epidemic” and an estimated 75% of all North Americans are chronically dehydrated. Even mild dehydration can zap your energy, make you tired and affect mental clarity. Dehydration is also a major cause of infant illness and death throughout the world and hospitalization for the elderly.
So in a nutshell, dehydration creates some very real health risks. Drinking half of your body weight in ounces of purified water every day is recommended. An added health benefit is that your skin and digestive tract will thank you! I recommend either drinking distilled water or Zero water.
What will it cost? Minimal after the purchase of a Zero Water carafe.
Proper Sleep and Rest
We all have experienced how we feel when we are not getting enough sleep. Some of the health concerns caused by sleep deprivation are loss of energy, heightened emotions, foggy memory, weight gain, tiredness, lack of focus and more. The habit of skimping on sleep may actually cause long-term concerns in virtually every aspect of your health. Currently, in the United States, 50-70 million adults experience sleep deprivation and insomnia, and the numbers continue to grow. Getting healthy sleep is extremely important. It is during the hours of sleep that your body works the hardest to heal and repair.
RELATED: How to Have a Sleep Friendly Bedroom
What will it cost? Nothing.
Daily Sweating and Exercise
One of the many important health benefits of sweating and exercise is that they help your body’s detoxification routes which, in turn, help in the healing and repairing process. Scientists and doctors are beginning to acknowledge what our ancestors instinctively knew — regular sweating restores good health through the elimination of toxins. Sweat carries toxins out of the body and flushes them through the pores of the skin. sweating is that it may help to kill viruses and bacteria that cannot survive in temperatures above 98.6 Fahrenheit. According to Dr. Diane De Fiori, a dermatologist at the Rosacea Treatment Clinic in Melbourne, Australia: “Sweat contains antimicrobial peptides effective against viruses, bacteria, and fungi. These peptides are positively charged and attract negatively charged bacterial, enter the membranes of bacteria, and break them down.”
There are two specific exercises that I especially like for there healing benefits — isometric exercises and rebounding. There are many health benefits in using isometric exercises — the main benefit benefit is helping to lower high blood pressure. High blood pressure is at epidemic proportions in America. In fact, according to the CDC, about 75 million American adults (29%) have high blood pressure—that’s 1 in every 3 American adults. Anyone, including children, can develop high blood pressure. It greatly increases the risk for heart disease and stroke, the first and third leading causes of death in the United States. Other health benefits of isometric exercises include help with depression, stress, lower back pain, and improvement of bone density and strength.
One of the most important health benefits of rebounding every day is that of lymphatic drainage. Keeping your lymph moving is vital to fighting disease and maintaining good health. Other health benefits of rebounding include: easy on joints, provides exercise that affects every part of the body, is easy to do with minimal cost. You can often find rebounders (mini-tramps) at garage sells or even borrow one from a friend who has one that’s not being used. Best of all – rebounding is fun and energizing.
What will it cost? Nothing.
Personal Development
What do I mean by personal development? Personal development is the process of improving your habits, motivation, characteristics, routines, attitudes, or practices in an attempt to improve your lifestyle or health. When talking about the self healing modalities of personal development, the most important are improving habits, motivation, attitude, relationships, and positivity (happiness). I have found, both personally and with clients, that personal development in the areas of motivation, attitude, and positivity (happiness) usually need the most concentration.
Cultivating the right mindset to equip yourself with enough energy and driving force to reach your health goals is very necessary for success. Attitude is everything in life. Your attitude towards yourself and your life makes all the difference between success and failure, empowerment and helplessness, and, happiness and deep anxiety.
Deep down, most everyone desires to be happy. Happiness is the how we relate to life and give it meaning and comes from the inside. Personal development is very closely related to happiness because most personal development deals with growing attitudes conducive to happiness. Examples of these attitudes are: Acceptance, trust and openness, emotional freedom and flexibility, healthy perspective and a positive mindset.
You can find a variety of free personal development videos on You Tube.
What will it cost? Nothing.
Be kind to Yourself and Others
Don’t be too harsh! If you have failed, in the past or in the present, it’s okay. Acknowledge and accept it, and move on. If something hasn’t turned out the way you expected, it’s okay and probably wasn’t even under your control. If you’ve cheated on your diet, just call it a day and make it a reward for what you’ve already achieved. If you’ve disappointed yourself, get over it. You’ll do better next time.
Being kind to yourself is as important as forgiving yourself. They are both processes that define what the relationship with your true self will be. And things will be brighter in the future if you make it a good one. Being kind to your self both physically and mentally is important. How many times have you beat yourself up emotionally because of a less than desirable situation? Mind chatter is usually never friending or king.
Being kind to others not only uplifts them, but you as well. Science tells us that random acts of kindness fuels energy and esteem, makes you happier, is good for your heart, and helps you live longer. Studies show that developing a habit of kindness can reduce pain, stress, anxiety, depression, and blood pressure. Those who practice the habit of kindness have 23 percent less cortisol (your stress hormone) and more nitric oxide, a chemical which dilates blood vessels (thus lowering blood pressure).
You can also whip up your own ideas using a kindness generator provided by The Random Acts of Kindness Foundation. Shari’s Berries also has a random acts of kindness generator. All you have to do is click on a category in the top row and the generator will provide a fun idea for the day. There are 53 ideas…certainly enough for practicing kindness all year long.
What will it cost? Nothing.
Read Scripture & Up-lifting Books
Did you know that reading scripture can lower blood pressure and bring about an greater sense of calm? Reading self-help books has been shown to help people suffering from certain mood disorders and mild mental illnesses. Try reading for 15-20 minutes before work (i.e. on your morning commute, if you take public transit), and you’ll be surprised at how much more focused you are once you get to the office.
Meditation is enhanced by reading scripture, because it provides a concept for your mind to focus on. As you meditate on scripture, you gently guide your mind back to the scriptural reading at hand and the value it has in your life, rather than the stress and worry that normally fills your thoughts.
A number of websites provide free daily inspirational scripture quotes which you can use to meditate on every day.
We live in a fast-paced world that encourages mental speed, agility, and multi-tasking, it for this reason that I believe reading up-lifting and positive books is a good habit. Reading up-lifting books provides knowledge, relieves stress, and can work as a relaxation technique. I also encourage reading books about health and wellness. Remember that knowledge empowers. One of the best benefits of reading up-lifting books is that, while buying books is not cheap, joining a library, reading online free e-books, or borrowing books from friends is definitely a pocket-friendly form of cultivating your health.
What will it cost? Nothing.
The Power of Prayer
“Studies have shown prayer can prevent people from getting sick — and when they do get sick, prayer can help them get better faster.” Harold G. Koenig, M.D, director of Duke University’s Center for Spirituality, Theology and Health
When discussing self healing modalities subject of the power of prayer* (directly or thru intersession by another person) has been the focus of a good amount of scientific research. In fact, the contrast between concrete steps of science and abstract actions of faith is fascinating. Prayer may actually be the most traditional of therapies. Long before the wonders of modern medicine, prayer was just about the only medicine. In fact, often the same person dispensed medical and spiritual care. (R)
The healing power of prayer has been shown to help with stress management, peace of mind, lowered inflammation, and better gut health. Intercessory prayer (praying for others) is proven to help the ones being prayed for.
A 1999 randomized, controlled study indicates improved health for coronary care unit patients who had been prayed for. (R)
Research at San Francisco General Hospital looked at the effect of prayer on 393 cardiac patients. Half were prayed for by strangers who had only the patients’ names. The result was that these patients had fewer complications, fewer cases of pneumonia, and needed less drug treatment. They also got better quicker and left the hospital earlier. (R)
A separate study, at Columbia University in New York, asked people in Australia, the U.S. and Canada to pray for named people undergoing IVF treatment in Korea. Of the group in Korea, half had prayers said about them by the foreign strangers. Among this half, the success rate for implantation of the embryo in the womb went up from 8 per cent to 16 per cent. Cases of successful conception – where the foetus started developing – went up from 25 to 50 per cent. (R)
Research on 1,700 adults found that those who attend religious services were less likely to have elevated levels of interleukin-6, an immune substance prevalent in people with chronic diseases (International Journal of Psychiatry in Medicine, 1997). (R)
Certainly there will always be critics, not only about the studies mentioned above, but also to the combining of religion with science. Yet some evidence suggests that more and more doctors are open to the possibility that religious beliefs, or faith (prayer), can heal. At a (1996) meeting for the American Academy of Family Physicians, a survey of doctors found that nearly all of them believe a person’s faith could help the physical healing process. And 75% said they thought the prayers of others might help as well. But what really matters is the patient.
Bottom line, prayer should not be put on the shelf. When people say they’re praying for you, take it seriously.
What will it cost? Nothing.
Healing Music
Music therapy has been effectively used to help with stress, cancer, speech impediments, high blood pressure, heart concerns, mental disorders as well as a number of other health concerns. When I was healing from stage three colon cancer, I listened to the Mozart Effect Heal the Body cd every morning while getting ready for the day. The Mozart Effect cd’s can be purchased or streamed for free from Amazon. There are also some free You Tube videos that provide Mozart’s healing music.
What will it cost? Nothing.
Healing Touch
There are approximately 5 MILLION touch receptors in our skin – 3,000 in a fingertip. It’s no wonder that a squeeze of the hand, a huge bear hug, a reassuring hug, a pat on the back, a warm handshake or just a hand on the shoulder can have a caring and calming effect on the body, mind and soul. In fact, when healing touch is properly used it has the potential to transform the practice of medicine and even one’s health.
Neurologist Shekar Raman, MD, in Richmond, Virginia explains: “A hug, pat on the back, and even a friendly handshake are processed by the reward center in the central nervous system, which is why they can have a powerful impact on the human psyche, making us feel happiness and joy. And it doesn’t matter if you’re the toucher or touchee. The more you connect with others — on even the smallest physical level — the happier you’ll be.”
Some of the health benefits of healing touch include: eases pain, reduces irritability, strengthens the immune system, helps with depression, releases serotonin, stimulates oxytocin, lowers cortisol (stress hormone), relieves sadness, and relieves tension.
What will it cost? Nothing.
Acupressure
Acupressure is one of a number of Asian bodywork therapies with roots in traditional Chinese medicine (TCM). It is also an alternative healing therapy where hands, elbows and various devices are used to heal aches and pains. Physical pressure is applied to the reflex points that stimulate the area (where the pressure is applied) enabling a free flow of energy. It also aids in proper blood circulation to all parts of the body. This can help in sexual fertility, getting rid of aches and pains as well as emotional stress. For more information to learn about Acupressure for free check out the following: Acupressure’s Potent Points: A Guide to Self-Care to Common Ailments; Learn About Acupressure; How to Apply Acupressure.
What will it cost? Nothing.
Tai chi
Tai chi is an ancient Chinese tradition practiced today as a graceful form of exercise and can be learned for free online. Various research suggests the benefits of tai chi can enhance and improve balance (coordination) and breathing, pain management, and cognitive function in people with and without chronic conditions. Other possible benefits include improved sleep quality, an enhanced immune system and better emotional well-being. Tai chi is taught in classes, as private lessons, and for free online. Tai chi does require daily home practice to be effective.
One 2012 trial of 195 older adults with Parkinson’s disease showed that tai chi helped treat balance issues with more success than resistance training or regular stretching.
A 2010 trial showed tai chi to be better than wellness education and stretching for regularizing sleep patterns and treating symptoms of pain, depression, and fatigue in people with fibromyalgia.
What will it cost? Nothing.
Thymus Thumping
The thymus is a gland that lies in the middle of your chest just beneath the breast bone. It plays the role of producing white blood cells and keeping your life throbbing with vibrant energy. On an energetic level, it’s the place that holds our life purpose. When this gland is blocked by negative thoughts, one can feel listless and low on energy. Children naturally have a large and vibrant thymus, but it’s not uncommon for adults to have a smaller, weakened thymus. Simply stimulate the thymus gland by tapping on it daily for 10-20 seconds. After thumping, you’ll feel a tingling sensation in your chest. You may also feel happy and more energized. You can either use your fist to thump or four fingers to rub softly. Those suffering from anxiety, depression, panic attacks and stress can feel relief with thymus thumping. Resources to help you learn more about Thymus Thumping include: Feel Better: Thump Your Thymus and 5 Benefits Of Thumping Your Thymus.
What will it cost? Nothing.
Forest Bathing
The Environmental Protection Agency (EPA) says the average American spends 93% of their life indoors: 87% strictly indoors and another 6% in automobiles. That’s only 7% of our entire lives outdoors in nature, or half a day per week!
Forest bathing, also known as Shinrin-yoku or “taking in the forest atmosphere”, was developed in Japan in the 1980s and refers to the practice of spending time in forested areas for the intent of boosting health, wellness, and even happiness. The idea really is extremely uncomplicated — if a person simply takes a leisurely walk in the woods, the body can experience health benefits such as calmness, rejuvenation, and restoration. Forest
bathing seems to significantly lessen the root cause of many health issues — high stress levels. A heightened amount of stress can play a significant role in headaches, high blood pressure, heart issues, diabetes, skin conditions, asthma, high cortisol levels, and arthritis, as well as many other health conditions. In the past several decades there have been many scientific studies that demonstrate the mechanisms behind the self healing effects of simply being in untamed and natural areas. Some of this research can be found here. Dr. Qing Li, the world’s foremost expert in forest medicine, explains that the benefits of forest bathing can include:
- Stress reduction
- Immune boost
- Lower risk of cancer
- Improved focus
- Mood boost
- Improved intuition
- A sense of overall well-being
What will it cost? Nothing.
Practice Forgiveness
According to the Mayo Clinic, practicing forgiveness brings with it a good amount of health benefits, including improved relationships, decreased anxiety and stress, lower blood pressure, a lowered risk of depression, and stronger immune and heart health. “There is an enormous physical burden to being hurt and disappointed,” says Karen Swartz, M.D. , director of the Mood Disorders Adult Consultation Clinic at The Johns Hopkins Hospital. Chronic anger puts you into a fight-or-flight mode, which results in numerous changes in heart rate, blood pressure and immune response . Those changes, then, increase the risk of depression, heart disease and diabetes, among other conditions. Forgiveness, however, calms stress levels, leading to improved health. Forgiveness is not just about saying the words. “It is an active process in which you make a conscious decision to let go of negative feelings whether the person deserves it or not,” Swartz says. As you release the anger, resentment and hostility, you begin to feel empathy, compassion and sometimes even affection for the person who wronged you.
Dr. Michael Barry, author of the book The Forgiveness Project, estimates that 61% of cancer patients have forgiveness issues. “Harboring these negative emotions, this anger and hatred, creates a state of chronic anxiety. Chronic anxiety very predictably produces excess adrenaline and cortisol, which depletes the production of natural killer cells, which is your body’s foot soldier in the fight against cancer.”
On the other hand, holding on to hostility also has psychological consequences. It can keep you feeling like a victim, prevent you from moving past a trauma, and lead to anxiety and depression.
What will it cost? Nothing.
Practice Gratitude
There is a great deal of evidence indicating that being thankful is beneficial for your health, both physically and mentally. Researchers have found that an attitude of gratitude helps you have a stronger immune system, a healthier heart, more energy, and a happier outlook on life.
Several studies have been done over the past few years exploring the connection between gratitude and health. One study published in the European Scientific Journal in June 2017, drew a direct line between gratitude and coping with PTSD. It found that the more gratitude increases in a person the less psychological distress decreases. A research report published in June 2017, found that gratitude could be a viable means for helping ease fibromyalgia symptoms. In November 2016, the American Heart Association published information on a study that was conducted on heart patients who had asymptomatic heart failure. The researchers measured evaluated their levels of gratitude and found that the patients who were more grateful slept better, experienced less anxiety, and had decreased depression. These people also had healthier hearts and lower levels of inflammation. The lower levels of inflammation as well as a more positive outlook also help patients better manage pain.
I suggest a Gratitude notebook. Research in the Journal of Psychosomatic Research has found that feeling grateful helps people sleep better and longer. Therefore, it’s probably better to write in your notebook in the evenings, before bed. Every week go back and read what you have written. By the way, if you don’t have a daily quiet time — please work on that — a daily quite time or meditation time will greatly benefit your health and overall outlook on life. It’s definitely time well-spent.
What will it cost? Nothing.
Emotional Cleansing
Emotional Cleansing is the releasing of toxic thought patterns, which can cause one to feel sluggish or down. These toxic thought patterns are usually learned from previous experiences. Due to the fact that much of this is subconscious, many of us are unaware of the process that is taking place and the effects it has on our life. The positive effects of total-body-cleansing are not completed until we heal ourselves of poisonous thoughts and emotions.
Research has shown that unresolved issues such as anger, fear, negativity, past wrongs, self-pity and victim mentality can often lead to devastating physical effects, including chronic back pain, migraines, fatigue, insomnia, and low immune response. Emotional detoxification often leads to a mental and physical sense of revitalization because the energy that was used to harbor negative emotions is now available for more positive, creative options such as healing and repair. Some of the first steps in this process include accepting responsibility for your emotions, identifying them and begin working on positive change — a qualified Naturopathic practitioner can guide you along in the rest of this process.
Emotional Freedom Tapping (EFT) draws many of its principles from the ancient healing lineage of Traditional Chinese medicine. EFT is noninvasive and easy to learn and is extremely helpful when doing emotional cleansing. It can be done anywhere, at any time and you can learn EFT for free. Harvard Medical School studies reveal that by stimulating the body’s meridian points – the same spots on your body that are manipulated by acupuncturists – you can significantly reduce activity in a part of your brain called the amygdala and release a trapped emotion or stubborn thought. This works in tandem at the physical, mental and emotional level to heal emotional stress, traumatic experiences and suppressed feelings. You can find an experienced EFT practitioner in your area by searching EFT online. Here is a good website that teaches how to do EFT: The Tapping Solution.
What will it cost? Nothing.
Affirmations
Health affirmations, sometimes called self-affirmations and healing affirmations, help many people think more positively. It’s difficult to get healthy if one constantly talks, thinks or worries about illness. Hence, even when you are facing health concerns, it is beneficial to have positive and wellness focused thoughts. Every cell of our body reacts to our thoughts and words — positive or negative — we speak. The basic theory is you control your
thoughts, and your thoughts can control your direction in life. When you first say an affirmation it may not seem to be true. Affirmations are like planting seeds in the ground. It helps if you think of the mind like a garden in which your thoughts are seeds that you are planting. When you speak these affirmations it is like putting a new seed into the ground. With time the seed will start to grow and produce results.
This has nothing to do with magic and there is some science to back-up the health benefits of daily affirmations.
For decades, science believed the brain was hardwired — therefore, unchangeable. New research in the field of neuroscience tells us that this concept may not be entirely factual. In fact, it is now believed that the brain is continually changing with each new experience — called neuroplasticity. With neuroplasticity comes the understanding that affirmations may not be all in our heads, but is actually scientific. This means our thoughts and attitudes are wired into our brains. But it also means that positive self-affirmations can help us change our bad habits into healthy habits.
- Self-affirmations have been shown to decrease health-deteriorating stress. (Sherman et al., 2009; Critcher & Dunning, 2015)
- Self-affirmations have been used effectively in interventions that led people to increase their physical behavior. (Cooke et al., 2014)
- They may help us to perceive otherwise “threatening” messages with less resistance, including interventions. (Logel & Cohen, 2012)
- They can make us less likely to dismiss harmful health messages, responding instead with the intention to change for the better (Harris et al., 2007) and to eat more fruit and vegetables (Epton & Harris, 2008).
- They have been linked positively to academic achievement by mitigating GPA decline in students who feel left out at college. (Layous et al., 2017)
- Self-affirmation has been demonstrated to lower stress and rumination. (Koole et al., 1999; Weisenfeld et al., 2001)
Affirmations should be practiced once or twice daily. You can use statements such as “I am thankful for my total health and healing.” With God’s blessings: I am healthy, I am healed, and I am blessed.” “I am strong and healthy.” “I enjoy foods that are healthy for my body.” Affirmations can also be scripture verses such as “What time I am afraid, I will put my trust in You.” Psalm 56:3
There are many healing affirmations you can get for free by searching the Internet.
What will it cost? Nothing.
Impose A Digital Curfew at Night
With all the concerning information coming out about 5G, it’s important to have a digital curfew for the entire family — a time when you and your kids turn off ALL electronic devices for the night. Try setting the curfew at least two hours before bed—the earlier in the evening, the better for sleep and overall health.
Using TVs, tablets, smartphones, laptops, or other electronic devices before bed affects your circadian rhythm, suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. This is largely due to the short-wavelength, artificial blue light that’s emitted by these devices. The more electronic devices that you use in the evening, the more difficult it is to fall asleep and more importantly, stay asleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep which plays a crucial roll in physical health, reduces the total amount of REM sleep, and compromises alertness the next morning. Over time, these effects can add up to a significant, chronic deficiency in restful sleep which can then lead to health issues.
The health concerns of WiFi should be taken seriously, especially when talking about cellular growth. After a group of Danish ninth graders experienced issues concentrating after sleeping with their cell phones close to their head, they performed a science experiment to test the effect of wireless Wi-Fi routers on garden cress — a rather fast-growing, edible herb. One set of plants was grown in a room void of wireless radiation; the other set of plants grew next to two routers that released the same amount of radiation as a cell phone. What were the results? The plants nearest the radiation didn’t grow.
What will it cost? Nothing.
Practice Intermittent Fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. If you search the Internet, you will find there are many different methods of intermittent fasting, such as the 16/8 or 5:2. And there are many studies that show that it can have powerful health benefits for your both your body and brain.
Below are some of the health benefits of intermittent fasting:
- Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning (1).
- Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold (2, 3). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (4, 5).
- Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells (6).
- Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease (7, 8).
What will it cost? Nothing.
Reflexology
Your feet and hands store neural pathways to all of the systems in your bodies. For instance, you can touch certain reflex points on your feet to stimulate your digestive system, endocrine system or reduce sinus issues and headaches. Most importantly, reflexology just feels so good to do this at the end of a long day as you’re winding down for a good night’s sleep. Get yourself a map of the reflex points in your feet/hands and treat yourself to some much needed TLC. Here are some websites to learn more about Reflexology: Complete Reflexology for Life; Reflexology Association of America; Free Reflexology Charts of the Hands & Feet.
What will it cost? Nothing.
Eliminate Negative TV and Radio Programs
We spend way too much time watching negative TV and listening to negative radio programs. It’s been said that the average American now loses 9 years of their life to the glowing box that has a place in most rooms of our home.
I find television to be very educating. Every time somebody turns on the set, I go in the other room and read a book. – Groucho Marx
One alarming negative effect of television is the endless hours spent sitting motionless in front of television. The health risks of remaining sedentary for long periods of time — such as weight gain and heart disease — are well known, extended TV viewing also increases the likelihood for unhealthy behaviors like eating high-calorie snacks or drinks. Approximately 26.6% of the population of the United States were obese in 2007. Recent research from the Harvard School of Public Health (HSPH) found that viewing more than two hours of TV daily was linked to an increased risk of type 2 diabetes and heart disease, and more than three hours of daily viewing increased the risk of premature death.
Negative TV and radio programs can also affect your mind and emotions. Because we now have access to 24-hour news coverage, gone are the days when a correspondent or journalist’s role was to impartially describe what was happening in the world. Now, because of satellite TV, we have an immediate 24-hour visual record of what is happening around the world. So now the journalist’s job has become one of evaluating a news story with his or her own commentary which is only a small step from evaluating a story to sensationalizing it either for ego purposes or to further their own career. If you have a persistent health issue or find yourself overly stressed, turning off news programs, emotionally charged programs and negative radio talk shows can go a long way in reducing stress levels, fear and negative emotions.
What will it cost? Nothing.
Stop Drinking and Smoking
Most people realize that smoking and heavy drinking are unhealthy habits, but not many realize just how much harm they can cause. Smoking cigarettes is a leading factor in death and illness among Americans and drinking alcohol remains the number one drug concern in the U.S. Cigarettes contain more than 4,000 chemical compounds and 400 toxic chemicals that include tar, carbon monoxide, DDT, arsenic and formaldehyde. According to the CDC, cigarette smoking causes more than 480,000 deaths each year in the United States. This is nearly one in five deaths. The nicotine in cigarettes, in particular, makes them highly addictive. Smokers have a greater risk of dying from various cancers such as lung, throat, mouth, bladder, and esophagus than non-smokers.
Within 20 to 30 minutes after your last cigarette, you will experience increased circulation throughout your body, as well as lower blood pressure. Cancer.org explains that your pulse will start to drop, and you’ll notice your hands and feet starting to warm up.
Over time, excessive alcohol consumption can cause high blood pressure, gastric concerns, liver cirrhosis, liver cancer, pancreatitis, memory impairment, alcohol dependence and various psychological conditions. Excessive alcohol drinking can also result in accidental injuries and even death. On the other-hand the health benefits of reducing alcohol intake include weight loss, a reduced risk of many forms of cancer, less anxiety, clearer skin, no hangovers and better self-esteem.
One of the best health reasons to stop drinking is that your liver (the main filter of your body) will begin to repair itself in as little as two months. You will also notice improvement in your skin, and your vision. Many people say that their mood or outlook on life also seems better!
Another great benefit in stopping drinking and smoking is the money you can save to put toward health modalities that can help to support and heal your body!
What will it cost? Nothing.
Healing Spices and Herbs (grow your own)
According to research published in Nutrition Today, herbs and spices encourage heart health by improving blood bio-markers related to measuring heart health. This is just one more reason to note the importance of consuming a healthy diet in the prevention of disease and also when dealing with disease. Not only can herbs and spices nourish your body, they can also support your body in the healing and repairing process. Herbs and spices can also help healthy foods taste delicious thus providing encouragement to stay on a healthy diet. Herbs to consider growing include basil, chamomile, chives, lavender, mint, oregano, parsley, sage, thyme, and cilantro. Growing your own herbs is easy and often you can get a cutting from a friend to start your own plant.
While spices are not usually free, making your own healthy spice blends is often very inexpensive. Buying in bulk with several friends can provide you with many spices for literally pennies on the dollar. You can then make your own flavored and seasoned salts and also give them as thoughtful gifts. There are also thousands of DIY free spice blend recipes on the Internet.
What will it cost? Minimal.
Points to Remember…
Just take it one step at a time. Improving your health is always just one decision away!
Keep in mind this list of free self healing modalities is not an exhaustive list of every free self healing healing modality in existence. And that’s because there are many different ways to self heal. Most people will need to implement more than one of these modalities; however, beginning with just one is
always a great place to start. You can also completely personalize one or more of these free self healing modalities to meet your specific health needs.
If you currently suffer from a lack of optimum health and wellness, I highly encourage you to look for things you can change to make your lifestyle healthier – such as the information above. Just take it one step at a time. Are you incorporating exercise and a healthy diet in your life every day? Are you drinking enough purified water every day to stay hydrated? Would making some other important lifestyle changes, such as those mentioned in this article, put you in better health or support your body’s natural healing process? Often these are important factors in experiencing optimum health and wellness, but not always. At any rate, if your current lifestyle choices aren’t giving you desirable health results, I suggest making a decision right now to try the health suggestions in this article. Dealing with feelings of being unhealthy and unwell is not always easy, but the good news is that any health situation can be improved, and improving your health is always just one decision away! The implementation of knowledge is power!!
As always, we recommend talking to a knowledgeable healthcare practitioner if you are suffering from a severe medical condition or health concern.
*At Oasis Advanced Wellness we believe in the utmost importance of prayer to assist healing. We feel that the knowledge and experience of the staff at OAWHealth is God given and ultimately He is the true healer – we are simply the vessels of His work. It is not our intention to force any religious faith on our readers, customers or clients. We are a Christian faith-based company; however, we respect the religious rights and opinions of everyone. Having said that, there are times that the only thing hindering one’s healing is their lack of prayer and spiritual guidance.
Resources and References
The Wall Street Journal: Bibliotherapy: Reading Your Way To Mental Health
Zheng X, Fehr R, Tai K, Narayanan J, Gelfand M. “The Unburdening Effects of Forgiveness Effects on Slant Perception and Jumping Height.” Social Psychological & Personality Science, 2014.
National Sleep Foundation. Why Electronics May Stimulate you Before Bed.
Bohn, Mathias. Student Science Experiment Finds Plants Won’t Grow Near Wi-fi Router. (last accessed 2014-04-01).
Gunnars, Kris. 10 Evidence-Based Health Benefits of Intermittent Fasting. Healthline.
