We have heard from some of our subscribers to The ZONE that they would like us to focus a volume or two on self-care strategies and motivations to care for oneself.
Self-care is an ongoing, evolving process that requires our constant attention which allows us to be available to ourselves and others. Some of the self-care techniques that we have discussed include: quality relationships and spiritual self, quality of sleep and movement along with a sense of happiness, gratitude and fulfillment. Integral to all these practices is healthy microbiome.
Much like the world that lives under the surface of the ocean that quietly produces over half of the world’s oxygen, absorbs 50 times more carbon dioxide than our atmosphere, transports heat from the equator to the poles, helps with many medicinal products that help fight cancer, arthritis, Alzheimer’s, and heart disease and provides more than seafood to our food supply, our microbiome silently assists us in our self-care.
While there are different microbiomes that live in and on our body the largest one is found in the small and large intestines. Our microbiome consists of trillions of micro-organisms and is now being considered a supporting invisible organ because of all the roles is plays in the human body. Some of these roles include: the production of serotonin, digestion, education of our immune system and synthesis of some vitamins. In addition, it helps with metabolism and contributes to our skin and oral health. While we could spend pages discussing the microbiome and its impact on our self-care, we will leave it to each reader to explore their unique microbiome. A recommended beginning point to learn more is:
Foods that Enhance our Gut Microbiome Include:
The raw version of garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas and seaweed.
Fruits, vegetables, beans.
Whole grains like wheat, oats and barley.
One of the additional benefits of most of these foods is that they are economical and easy to prepare.
Microbiome is a building block to self-care.
Self-care is an ongoing process.
The three pillars of self-care are spiritual-psychological-physical.
Feeding our microbiome well is good medicine.
Keeping a food journal.
Spending time with loved ones.
Things to Limit
Being too bussssssy.
Never saying, “No.”
Always eating on the run.
Quote of the Week
“The road to health is paved with good intestines.”
~Sherry A. Rogers
In summary, creating and maintaining a healthy microbiome is at the center of personal healthcare. A healthy microbiome assists your body in maintaining good health and disease prevention. According to Nancy Mure, PhD, “if there is one thing to know about the human body, it is this: the human body has a ringmaster. This ringmaster controls your digestion, your immunity, your brain, your weight, your health and even your happiness. This ringmaster is the gut.”
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The paraDocs are Dr. Francis L. Battisti, PhD, Psychotherapist, Distinguished Psychology Professor and former Executive V.P and Chief Academic Officer and Dr. Helen E. Battisti PhD, RDN, CDN, Chief Nutrition Officer, at SpNOD, Health Promotion Specialist, Research and Clinical Registered Dietitian Nutritionist and former Assistant Professor.
We have developed "The ZONE", because that is exactly where you want to be during this pandemic. A place of focused attention to doing exactly what needs to be done to get you to where you need to be. The purpose of The Zone is to provide a nationally distributed weekly mental-health and nutrition tip-sheet during times of change.
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