Our bodies are hard at work 24/7 – digesting food, assimilating nutrients, repairing damage, removing waste, and ensuring every system, organ, and cell has what it needs to function properly.
There’s a lot going on. But, because these processes are automatic, we tend to overlook what happens inside. Instead, we focus on keeping up with our busy, often stressful lives.
The problem with an always-on lifestyle is it eventually catches up with us.
We’ve all experienced this at some point: those times in our life when our daily habits aren’t serving our health and long-term wellness, and we don’t even realize it.
Your eyes get blurry from watching your favorite Netflix series until late into the night, then your hands are shaky or you feel anxious from trying to combat the lack of sleep with too much caffeine and sugar. Your belly bloats because your digestive system has had it from too many packaged products that are called “food” but are actually hybrid concoctions made from food-based ingredients and chemicals.
Even more frustrating, time’s moving fast and you can’t figure out where it goes. You feel like you need to change something but can’t find time to build better habits and take good care of yourself. Your new workout gear still has the tags on it. Bottom line: you’re tired.
You need a fresh start. More importantly, you deserve it.
But what can you do, right now, to reset your health and get on track?
How to hit the reset button on your health
Let’s start with the first hurdle to achieving a new, refreshed, healthy you: perception. A lot of us think true wellness is out of reach. A fit body, glowing skin, overflowing energy, and a sense of calm and certainty about life – it’s for the personal trainers and yoga instructors of the world, right?
Nope! It’s yours for the taking.
I know because I’ve been there. As a healthy lifestyle practitioner, nutrition coach, chef of culinary medicine, and producer of some of the most nourishing food on the planet, you may assume I’ve always been as healthy and happy as I am now. But the truth is, I’ve seen this dark place more than once. I get it. Life can be challenging, and change always seems elusive before making that first step.
The good news is, getting started on the path to wellness is easier than you think, especially when you have the right guidance by your side. There are simple changes you can make to reset your body, feel energized, and be ready to seize the day.
5 tips to get your body back on track
I’ve put together five things you can do today to help your body reset. No need for a drastic change or a challenging detox. Resetting your body is all about giving it the extra support it needs to carry on its natural processes.
1. Boost your thyroid health with selenium and iodine-rich foods
When you feel more tired than you should, or if you’re having trouble losing extra weight, one of the first organs to look to is your thyroid gland. It regulates the body’s use of energy and governs metabolism. Thyroid problems are associated with everything from anxiety and weight gain to low energy and hair loss.
Two nutrients to consider to support this organ are iodine and selenium.
- Your thyroid uses iodine to produce thyroid hormones. These hormones play vital roles in controlling a lot of your major bodily functions, including metabolism.
- Selenium may help reduce the inflammation that can cause an underactive thyroid. Getting enough selenium is essential for overall health – your body uses this mineral for DNA synthesis, reproduction, and it protects you from infection and damage resulting from oxidative stress.
The great news is, giving your thyroid the nutrition it needs to function properly can make it easier to lose weight, and it can help slow the aging process, banish fatigue, and enhance your overall appearance.
Here are some delicious selenium-rich foods you can add to your diet to help your thyroid gland:
- Brazil nuts
- Sunflower seeds
- Fish (halibut, sardines, salmon, and flounder)
- Shellfish (shrimp, oysters, clams, scallops, and mussels)
- Meat (beef, pork, lamb, liver)
- Bone broth
- Poultry (chicken and turkey)
- Mushrooms (button, cremini, shiitake)
- Whole grains (brown rice, oats, wheat germ, barley)
Here’s a list of iodine-rich foods:
- Wild-caught fish bone broth
- Lima beans
2. Experiment with eating more anti-inflammatory foods
The concept “food is medicine” really has potency when you follow an anti-inflammatory diet. When you start exploring anti-inflammatory options, you can see there are so many different ways to approach your diet and still see results.
- Try a gluten or dairy-free meal plan to calm inflammation and improve digestion. This doesn’t need to be a life-long dietary change if it doesn’t make a noticeable difference, but it’s worth a try to see if it helps ease tummy troubles.
- Eat as many vegetables as you can. Fresh salads, green smoothies, roasted root veggies, hearty vegetable stews, and pureed soups – have fun experimenting with all the myriad ways you can eat your veggies.
- Fresh fruits are also great for reducing inflammation, as they’re rich in antioxidants, vitamins, minerals, and fiber too. You don’t need to eat as many fruits as you do vegetables, but you can enjoy fresh, organic berries, pomegranate, citrus, stone fruit, bananas, and other tasty produce as healthy snacks to increase your antioxidant and fiber intake.
Find the right balance with fruits, vegetables, and grains. Prioritizing fruits and veggies over grains won’t just give your body more vitamins and minerals when you eat them – it can also help your digestive system absorb more nutrients. If too much of the fiber in your diet comes from cereal grains, you could end up with nutritional deficiencies. This is because cereals tend to block the absorption of nutrients and interfere with the digestive system’s natural process of waste elimination.
3. Support your liver to help filter out waste
When your liver is operating at its best, it can do its work removing toxins from your body, cleaning the blood, and aiding your digestion and metabolism. Over time, if we eat poorly and consume a lot of processed foods, the liver can become damaged. Damage that starts in the liver can eventually impact the heart.
Here’s the good news: your liver can regenerate itself. And, you can take steps to help it repair itself and function properly.
Drink a liver-supporting drink each morning
- 1 cup warm water
- 1 tablespoon unpasteurized apple cider vinegar
- 1 tablespoon fresh lemon juice
- ½ teaspoon ground turmeric
- 1 dash cayenne pepper
- 1 teaspoon raw, local honey (optional)
Heat your water and then stir all of the other ingredients into the water. Each ingredient plays a special role, making this an amazing morning tonic for liver health.
Drink warm if possible – the warmth aids digestion. The vitamin C in the lemon juice has an antioxidant effect, calming liver inflammation. The cayenne contains capsaicin, which boosts blood flow, and enzymes known for detoxifying the liver. Turmeric is a powerful antioxidant that can protect it from damage, and apple cider vinegar is renowned for its detoxification properties.
Add bitter greens and cruciferous vegetables to your diet
Bitter greens – veggies with a bitter flavor – help to detoxify the liver by increasing bile flow. The greens themselves also act to flush out toxins. Tasty, versatile options include:
- Dandelion greens
Cruciferous veggies aid the liver and are great for overall health. So make sure you add them to your shopping list too:
- Brussels sprouts
Drink bone broth regularly
Bone broth has a lot of health benefits – but one of the most powerful is its ability to support your liver. Studies have found that the glycine in bone broth helps the liver clean out toxins and can prevent damage from alcohol consumption. Glycine can also protect this organ from the harmful effects of chemotherapy.
4. Drink more water
Drinking plenty of water is one of the simplest things you can do and one of the most impactful. Water is essential for everything. It metabolizes fats into energy, participates in chemical reactions in the body, and transports nutrients, hormones, antibodies, and oxygen through our bloodstream and lymphatic system. Water regulates body temperature, keeps our lungs moist, and helps proteins and enzymes function efficiently.
When we don’t have enough of it, we can feel it. Even mild dehydration can lead to fatigue and cognitive loss.
How much should you drink and what should you do to stay well-hydrated?
Experts suggest drinking 1.5 to 2 liters a day, or eight glasses. This means water, not coffee, juice, tea, or other beverages. Drinking enough isn’t actually that hard. Make a habit of drinking a glass or two when you wake up to rehydrate after sleeping all night. Then, sip water throughout the day.
5. Do something that reduces stress – every day – to restart your intestines
You’ve probably heard of the brain-gut connection, but you may not realize just how intertwined the gut is with the nervous system and emotional health. Your intestines contain a large network of nerves that can become disturbed by your emotions. When you’re calm, your digestive system can function properly. When you’re stressed, your intestines can run into trouble, leading to constipation, bloating, or diarrhea.
When chronic stress damages the lining of the gut, levels of glutamine start to drop. This is something you don’t want to happen. Glutamine is a core amino acid that plays a pivotal role in everything from brain health to immune function. That’s one reason why bone broth is known as a wonderful natural remedy for an overstressed lifestyle. It’s high in glutamine, collagen, and gelatin, all of which support gut tissue repair, reset gut integrity, and reduce inflammatory stress, while also enhancing future nutrient absorption. Sipping a warm cup of bone broth every day will help you relax and restore your glutamine levels.
Here are some of my other favorite ways to destress. Make sure to practice at least one each day!
- Talk a walk in your neighborhood or hike in the woods
- Practice stretching or yoga
- Listen to music
- Write in your journal
- Paint or draw
- Cook a food you love
- Spend time in nature
- Chat with your loved ones
Resetting isn’t just about physical health. It’s about mental and emotional well-being too, so take the time to do something that makes you feel joyful. It’s good for you!
Get started with our powerful 5-Day Reset Program!
Need some guidance and expert advice to help you get moving? Sometimes a little extra support can be the bridge between good intentions and a true pivot toward your wellness goals.
That’s why I created a special 5-Day Reset Program – to give people the tools they need to implement all of these healthy changes without the struggle. I’ve combined all the tips above to make things easy for you. The best part? It works!
All it takes is five days and a few simple lifestyle changes. You’ll develop healthy eating habits and hit the refresh button on your life.
Ready to feel amazing?
DR. AXE ABOUT BONE BROTH FAST
Bone Broth and Health: A Look at the Science — Kaayla Daniel, Ph.D., CCN
Dietary Desiderata – The Fifteen Commandments Of Healthy Eating
Making sudden large, revolutionary changes to many different aspects of your life at once becomes another source of additional, unnecessary stress—an excellent way to hamper or even thwart your plans to become healthy. The pace at which you should introduce changes to guarantee comfortable, surefire results and a peaceful transition period is different for everyone. But it should never cause excessive discomfort or involve heavy sacrifices!
What is collagen and why is it so good for me?
Collagen is a protein that’s found throughout our bodies, and we need it to keep our bones, teeth, and joints strong. It’s found in cartilage, ligaments, even our hair. When your body has plenty of collagen, you’re more likely to have beautiful-looking hair, skin, and nails. It’s also a key protein for digestive health, supporting the stomach, esophagus, and the small and large intestines.