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 complementary 25 self-healing modalities discussed in this article have been proven, both anecdotally and scientifically, and are available for use whenever needed. 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 religiously.
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 undoubtedly 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. The benefits of supporting the body’s self-healing mechanism include, but are not limited to, pain relief, improved energy and vitality, enhanced sleep and relaxation, reduced stress, increased calmness, a higher quality of life, a younger and more vibrant appearance, and a greater ability to enjoy activities and life in general.
Most of the healing modalities suggested below are free or cost a minimal amount. Use this guide of complementary 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 excessive exposure to the sun’s rays can be damaging to our skin. However, did you know that the right balance offers numerous 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 a restful night’s 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 critical hormone, vitamin D, in your skin, which benefits your immune system; sunlight also makes beta-endorphins, which help 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 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 various types of meditation, and although the techniques may differ, their goal remains the same – to help you relax, calm your mind, and gain control over 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 time, meditation can help uproot negative thoughts and make you a more positive, happy, and satisfied person.
The physical and psychological benefits of meditation have been revealed in numerous 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 meditation that causes relaxation will activate your parasympathetic nervous system, which controls homeostasis (from the Greek words for “same” and “steady,” which refers to any process that living things use to maintain relatively stable conditions necessary for survival actively) and manages the “rest and digest” response. Even practicing meditation for a short amount of time every day can reap significant benefits — benefits that tend to accumulate over time.
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 your brain, about 80 percent of your 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 sap your energy, leave you feeling tired, and impair mental clarity. Dehydration is also a significant cause of infant illness and death throughout the world, as well as hospitalization for the elderly.
In a nutshell, dehydration poses 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 drinking distilled water 80% of the time and spring water 20% of the time.
What will it cost? You can purchase a home distiller or purchase distilled and spring water from most grocery stores.
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 significant 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 helps maintain good health by eliminating toxins. Sweat carries toxins out of the body and flushes them through the pores of the skin. Sweating may help to kill viruses and bacteria that cannot survive in temperatures above 98.6°F. 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 cells, enter the membranes of bacteria, and break them down.”
There are two specific exercises that I especially like for their healing benefits: isometric exercises and rebounding. There are many health benefits to using isometric exercises, the main benefit being the help it provides in lowering 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 dramatically 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 significant health benefits of rebounding daily is lymphatic drainage. Keeping your lymph moving is vital to fighting disease and maintaining good health. Other health benefits of rebounding include being easy on joints, providing exercise that affects every part of the body, and being easy to do with minimal cost. You can often find rebounders (mini-trampolines) at garage sales or even borrow one from a friend who has one that’s not in use. 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 enhancing your habits, motivation, characteristics, routines, attitudes, or practices to improve your lifestyle or overall well-being. When discussing the self-healing modalities of personal development, the most essential aspects are improving habits, motivation, attitude, relationships, and cultivating positivity (happiness). I have found, both personally and with clients, that personal development in the areas of motivation, attitude, and positivity (happiness) typically requires the most focus.
Cultivating the right mindset is essential to equip yourself with the energy and drive to reach your health goals. 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 profound anxiety.
Deep down, almost everyone desires happiness. Happiness is how we relate to life and give it meaning, and it originates from within. Personal development is closely related to joy because it often involves cultivating attitudes that foster happiness. Examples of these attitudes include acceptance, trust, openness, emotional freedom and flexibility, a healthy perspective, and a positive mindset.
You can find a variety of free personal development videos on YouTube.
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, call it a day and make it a reward for what you’ve already achieved. If you’ve disappointed yourself, move on. 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 yourself, both physically and mentally, is essential. How many times have you beaten yourself up emotionally because of a less-than-desirable situation? Mind chatter is usually unfriendly and unkind.
Being kind to others not only uplifts them but also uplifts you. Science tells us that random acts of kindness fuel energy and esteem, make you happier, are suitable for your heart, and help 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 that 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 help lower blood pressure and promote a 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 usually fill your thoughts.
Several websites offer free daily inspirational scripture quotes, which you can use to meditate on each day.
We live in a fast-paced world that encourages mental speed, agility, and multitasking. It is for this reason that I believe reading uplifting and positive books is a good habit. Reading uplifting books can provide knowledge, relieve stress, and serve as a relaxation technique. I also encourage reading books about health and wellness. Remember that knowledge empowers. One of the best benefits of reading uplifting books is that, while buying books can be expensive, joining a library, reading free online e-books, or borrowing books from friends is a pocket-friendly way to cultivate 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, the subject of the power of prayer (direct or through intercession by another person) has been the focus of considerable 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 aid in stress management, promote peace of mind, reduce inflammation, and improve gut health. Intercessory prayer (praying for others) has been proven to benefit those being prayed for.
A 1999 randomized, controlled study suggests improved health outcomes for patients in the coronary care unit who received prayer. (R)
Research conducted at San Francisco General Hospital examined 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 experienced fewer complications, fewer cases of pneumonia, and required less medication. They also recovered more quickly and were discharged from 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 these, the success rate for embryo implantation in the womb increased from 8 percent to 16 percent. 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)
Indeed, there will always be critics, not only of the studies mentioned above, but also of the combination of religion and science. Yet, some evidence suggests that an increasing number of doctors are open to the possibility that religious beliefs, or faith (including prayer), can contribute to healing. 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 also be helpful. 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, and many 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 CDs can be purchased or streamed for free from Amazon. Some free YouTube videos 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 giant 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 used correctly, 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 easing pain, reducing irritability, strengthening the immune system, helping with depression, releasing serotonin, stimulating oxytocin, lowering cortisol (the stress hormone), relieving sadness, and alleviating tension.
What will it cost? Nothing.
Acupressure
Acupressure is one of several Asian bodywork therapies with roots in traditional Chinese medicine (TCM). It is also an alternative healing therapy that utilizes hands, elbows, and various devices to alleviate 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 with fertility, alleviate aches and pains, and reduce 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 potential benefits include improved sleep quality, a stronger immune system, and enhanced emotional well-being. Tai chi is taught in classes, as private lessons, and is also available for free online. Tai chi does require daily home practice to be effective.
A 2012 trial involving 195 older adults with Parkinson’s disease found that tai chi was more effective in treating balance issues 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 breastbone. It plays a role in producing white blood cells and keeping your life vibrant with energy. On an energetic level, it’s the place that holds our life purpose. When negative thoughts block this gland, 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. Stimulate the thymus gland by gently tapping on it for 10-20 seconds daily. 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 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, such as 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. Over the past several decades, numerous scientific studies have demonstrated the mechanisms behind the self-healing effects of 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 offers numerous health benefits, including improved relationships, decreased anxiety and stress, lower blood pressure, a reduced risk of depression, and enhanced immune and cardiovascular 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, helps calm stress levels, leading to improved overall health. Forgiveness is not just about saying the words; it’s about truly feeling them. “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 considerable evidence suggesting that gratitude is beneficial for both physical and mental health. Researchers have found that an attitude of gratitude can lead to a stronger immune system, a healthier heart, increased energy, and a happier outlook on life.
Several studies have been conducted over the past few years to explore 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 may be a viable means of helping to 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 evaluated the levels of gratitude in their patients and found that those who were more grateful slept better, experienced less anxiety, and had lower levels of depression. These people also had healthier hearts and lower levels of inflammation. Lower levels of inflammation, as well as a more positive outlook, also help patients better manage their pain.
I suggest a Gratitude notebook. Research published in the Journal of Psychosomatic Research has found that feeling grateful helps people sleep better and for longer periods. 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 quiet time or prayer 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. Since much of this is subconscious, many of us are unaware of the process that is taking place and the effects it has on our lives. The positive impact of total-body-cleansing is not completed until we stop 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, as the energy previously 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 beginning to work 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, also known as self-affirmations and healing affirmations, help many people think more positively. It’s challenging to get healthy if one constantly talks, feels, or worries about illness. Hence, even when you are facing health concerns, it is beneficial to have positive and wellness-focused thoughts. Every cell in our body reacts to our thoughts and words — positive or negative — that we speak. The basic theory is that 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 to 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 scientific evidence to support the health benefits of daily affirmations.
For decades, science believed the brain was hardwired—therefore, unchangeable. New research in the field of neuroscience suggests that this concept may not be entirely accurate. In fact, it is now believed that the brain continually changes with each new experience, a phenomenon known as neuroplasticity. With neuroplasticity comes the understanding that affirmations may not be all in our heads, but are actually grounded in science. 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 ones.
- Self-affirmations have been shown to decrease stress that can lead to health deterioration. (Sherman et al., 2009; Critcher & Dunning, 2015)
- Self-affirmations have been effectively used in interventions that encourage people to increase their physical activity. (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 available for free by searching the Internet.
What will it cost? Nothing.
Impose A Digital Curfew at Night
With all the concerning information emerging about 5G, it’s essential to establish a digital curfew for the entire family — a designated 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 can affect your circadian rhythm, suppress the release of the sleep-inducing hormone melatonin, and make it more difficult to fall asleep. This is mainly 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, a stage that plays a crucial role in physical health. This reduces the total amount of REM sleep and compromises alertness the next morning. Over time, these effects can accumulate to a significant, chronic deficiency in restful sleep, which can then lead to various health issues.
The health concerns associated with WiFi should be taken seriously, especially in the context of cellular growth. After a group of Danish ninth graders experienced issues concentrating when sleeping with their cell phones close to their heads, they conducted a science experiment to test the effect of wireless Wi-Fi routers on garden cress—a relatively 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 that involves cycling 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 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 initiates critical cellular repair processes, including the removal of waste material from cells (6).
- Gene expression: There are beneficial changes in several genes and molecules related to longevity and disease protection (7, 8).
What will it cost? Nothing.
Reflexology
Your feet and hands store neural pathways that connect to all the systems in your body. For instance, you can touch specific reflex points on your feet to stimulate your digestive system, endocrine system, or reduce sinus issues and headaches. Most importantly, reflexology feels so good to do 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 time spent sitting motionless in front of it. 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 was 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 describe what was happening in the world impartially. Now, because of satellite TV, we have an immediate 24-hour visual record of what is happening around the world. Now, the journalist’s job has become one of evaluating a news story with their own commentary, which is only a small step from evaluating a story to sensationalizing it 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 beginning 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 primary 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 to be better.
Another great benefit of 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 promote heart health by improving blood biomarkers associated with cardiovascular well-being. This is just one more reason to emphasize the importance of consuming a healthy diet in preventing disease, as well as in managing existing 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 enhance the taste of healthy foods, providing encouragement to stick to 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 typically free, creating your own healthy spice blends can often be very inexpensive. Buying in bulk with several friends can provide you with many spices for a fraction of the cost. You can then make your own flavored and seasoned salts and also give them as thoughtful gifts. There are also thousands of free DIY spice blend recipes available 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!
Please note that this list of complementary self-healing modalities is not exhaustive, encompassing only a selection of the many available options. 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 complementary 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 other essential lifestyle changes, such as those mentioned in this article, improve your health or support your body’s natural healing process? Often, these factors are crucial for achieving optimum health and wellness, but not always. At any rate, if your current lifestyle choices aren’t yielding the desirable health results you desire, 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 consulting a knowledgeable healthcare practitioner if you are experiencing a severe medical condition or health concern.
*At Oasis Advanced Wellness, we believe in the utmost importance of prayer to assist healing. We believe that the knowledge and experience of the staff at OAWHealth are a gift from God, 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.
