How to heal your body on a budget

here’s what you can do to heal yourself using diet & lifestyle

If you or someone you know is chronically ill and unable to afford many supplements or guidance from a professional, there’s a lot you can do yourself.

The focus should be on foundational lifestyle changes that promote healing through natural means. These changes include whole food nutrition, stress management, hydration, movement, and selective supplementation.

Eat whole foods

1. Focus on whole, unprocessed foods rich in vitamins, minerals and antioxidants. Avoid refined sugars, refined carbohydrates, gluten, dairy, soy and seed oils, which can contribute to inflammation

2. Include 600 grams of vegetables daily (approx 5-7 servings). Aim for a variety of colors to ensure you get a mix of vitamins and minerals. Dark leafy greens, cruciferous vegetables (broccoli, kale), and brightly colored veggies (bell peppers, beetroot, carrots) are particularly nutrient-dense, disease fighting, and feed your good gut microbes

3. If you can’t afford organic, check out the Environmental Working Group’s Clean 15 and Dirty Dozen, to find out which vegetables and fruits are most and least toxic. That way you can be strategic about what to buy organic if you have the funds, or not eg berries, apple and greens are among the most sprayed and harmful for your liver and good gut flora

Cut Out Inflammatory Foods

1. Remove sugar, refined carbs, gluten, dairy, soy, alcohol and seed oils from your diet, as they can contribute to chronic inflammation, digestive issues and exacerbate chronic illness

2. Consider eating the Anti-inflammatory Diet, also called the Autoimmune Protocol, for at least 6 months. It removes all of the above foods, but also legumes, grains, nuts and seeds as they’re hard on your gut and pull minerals from your bod. This will help with healing

3. Here’s a post about the negative impacts of alcohol on your body

Incorporate Healthy Fats

1. Healthy fats, like those from avocados, nuts, seeds, extra virgin olive oil, and fatty fish, support hormone production, brain function and reduce inflammation

2. Omega-3-rich sources like wild salmon, sardines, chia seeds, flaxseeds and hempseeds are particularly helpful

get sufficient High-Quality Protein

1. Protein is crucial for tissue repair and immune function. Include meats (grass-fed beef, chicken), wild-caught fish and plant-based proteins (legumes, lentils) for sufficient amino acids

eat gut-healing & gut-friendly foods

1. This includes home-made apple sauce, bone broth (this is cheap to make yourself) fermented foods, vegetables and fruit. More on that here

2. Sipping up to 1 tbsp of apple cider vinegar can help raise low stomach levels to ensure better nutrient breakdown, availability and absorption

3. Foods high in digestive enzymes including pineapple and papaya. Also mango, kefir, fermented vegetables like sauerkraut and kim chi and raw honey

listen to your body

1. Your body is always sending you message through your signs and symptoms. If you react to a food, cut it out and see if you feel better. If you notice particular types of stress causes flares, work on that. If you feel better moving, continue that practice, or if strong exercise makes you feel worse eg you can’t move for 2 days afterward, pare back

Manage Stress Actively

1. Chronic stress disrupts hormone balance, weakens the immune system and compromises many digestive processes. Incorporate mindfulness, meditation, deep breathing, and yoga** into your daily routine to manage stress levels effectively. Try journalling or spending time in nature to reduce cortisol (stress hormone) levels

2. Vagus nerve exercises can help with the gut-brain connection, over time improving the function of both. Try doing some of these 1-2 times daily

6. Hydrate Properly

1. Water is essential for every bodily function, including detoxification, digestion and immune function. Drink at least 8-10 cups of water per day, more if you’re active. Herbal teas and water-rich foods like cucumbers and watermelon can also help with hydration=, but some are hydrating.

2. Remember, for every drink containing caffeine or sugar like fruit juice, you need 2 glasses of water to hydrate as they’re diuretics

7. Move Regularly

1. Regular physical activity improves circulation, reduces inflammation and supports detoxification. Engage in low-impact exercises like walking, yoga, stretching,or swimming for 30 minutes most days of the week to aid recovery without overexerting the body

2. Importantly, movement also promotes energy production in your cells. Even if you’re bed bound, moves your arms or legs and slowly build up

SleeP

1. Rest is crucial for recovery and overall health. Aim for 7-9 hours of quality sleep each night to support the body's healing processes. Prioritize a calming bedtime routine, avoid screens before bed, and create a dark, cool sleeping environment

get some Sunlight

1. Exposure to sunlight helps the body produce vitamin D, a key player in immune health and mood regulation

If you want to take a supplement or two

1. Multivitamin and Mineral Supplement – A well-rounded multivitamin ensures you're getting essential vitamins and minerals that may be missing from the diet. It supports overall health, immune function and energy levels. This is to ensure you get an adequate intake of key nutrients like B-vitamins, vitamin D, magnesium and zinc, which are often lacking in modern diets. This plus this are what to consider when buying supplements

2. Digestive enzymes and/or Betaine HCl if you tolerate that (you may need to heal your stomach first) to support improved nutrient availability

3. EPA/DHA (Omega-3 Fatty Acids) – Omega-3 fatty acids are anti-inflammatory and support brain, heart and joint health. They also promote balanced hormones and can help reduce chronic inflammation, a common issue in chronic illness. They are particularly beneficial for people with autoimmune disease, other inflammatory conditions and metabolic issues

4. Curcumin (Turmeric) – This has strong anti-inflammatory and antioxidant properties. It has been shown to help reduce chronic inflammation and may benefit those with inflammatory conditions like arthritis or digestive issues. It provides natural pain relief, supports liver detoxification and helps regulate inflammation

By focusing on these dietary and lifestyle practices, the body can heal and restore balance. The goal is to create an environment that supports your body’s natural ability to recover and maintain balance.