Wellness Wins

Improving your health doesn’t always require extreme measures or the latest wellness trend. Often, small, straightforward adjustments can lead to significant improvements in well-being. If you’ve been feeling off—whether due to low energy, inflammation, or just general discomfort—focusing on practical lifestyle changes can make all the difference.

Here are three simple yet impactful wellness strategies that can help boost your health and longevity.

1. Adjust Your Diet: Eliminate Pro-Inflammatory Foods

One of the most effective ways to improve your feelings is to focus on what you’re eating, specifically focusing on reducing inflammation. Chronic inflammation is often triggered by diet, with certain foods exacerbating the problem. Sugar, processed grains, and flours—even the ones marketed as "healthy"—can cause inflammation in the body. Over time, this can lead to health problems like digestive issues, fatigue, joint pain, and even more serious conditions like heart disease.

Eliminating these foods, even for a limited time, can give your body a chance to reset. Cutting out sugar, refined grains, and flour for a season (30-60 days) allows your digestive system to heal and your inflammation to decrease. As a result, you might notice better digestion, increased energy, and clearer skin.^[1]

Why It Works

Pro-inflammatory foods stress the body, causing it to use resources to manage inflammation rather than focusing on repairing and maintaining healthy function. By eliminating these foods, you allow your body to focus on healing. Whole foods such as vegetables, healthy fats, and high-quality proteins provide the nutrients your body needs to repair and reduce inflammation. Many people find that this simple dietary change makes them feel noticeably better in a relatively short pperiod

2. Manage Mold in Your Living Space

Mold is often an overlooked factor in health, but it can significantly impact your well-being, especially if your home has high humidity. Mold thrives in damp environments, and even if you can’t see it, it can grow behind walls, in basements, or in other areas that hold moisture. Mold spores, once airborne, can cause respiratory problems, fatigue, brain fog, and allergic reactions.^[2]

If the humidity level in your home exceeds 50%, mold is likely to grow. To prevent this, monitoring and controlling the humidity levels is essential.

How to Control Humidity

Start by purchasing a humidity meter to assess your home’s moisture levels. If the humidity is above 50%, a dehumidifier can help maintain a drier environment less conducive to mold growth. Regularly ventilate areas prone to dampness, such as bathrooms and basements, and quickly address any leaks or sources of moisture. Keeping your home’s humidity in check will reduce the likelihood of mold growth and improve indoor air quality.

By taking this step, you may notice improvements in respiratory health, fewer allergic symptoms, and better mental clarity.

3. Eliminate Synthetic Fragrances

Fragrances are ubiquitous in many homes, from air fresheners and candles to perfumes. However, many synthetic fragrances contain chemicals that can harm your health. These chemicals are often endocrine disruptors, meaning they interfere with your hormonal balance and can also contribute to headaches, allergies, and respiratory irritation.^[3]

Eliminating synthetic fragrances from your home is one of the easiest ways to improve the air quality in your living space. It’s a small change that can greatly impact your overall health.

Why Fragrances Are Problematic

Many fragrance products contain chemicals that are only sometimes disclosed on labels. Some of these chemicals have been linked to hormone disruption, skin irritation, and long-term health problems. These chemicals accumulate over time, even in small amounts, contributing to various health issues. Opting for fragrance-free products or natural alternatives like essential oils can significantly reduce exposure to harmful chemicals.

Small Changes, Big Impact

By making these three simple changes—adjusting your diet, managing mold in your home, and eliminating synthetic fragrances—you can significantly improve your health over time. These actions might seem small, but their cumulative effect can lead to noticeable improvements in how you feel, breathe, and function.

Start by incorporating one or two of these changes into your routine and observe the difference. The key to long-term health improvements often lies in consistent, small actions. These adjustments provide a solid foundation for overall wellness, helping you move the needle toward a healthier, more vibrant life.

1. Fuhrman, Joel. “The Hidden Dangers of Fast and Processed Food.” American Journal of Lifestyle Medicine, vol. 12, no. 5, Apr. 2018, pp. 375–81. PubMed Central.
2. Mendell, Mark J., et al. “Respiratory and Allergic Health Effects of Dampness, Mold, and Dampness-Related Agents: A Review of the Epidemiologic Evidence.” Environmental Health Perspectives, vol. 119, no. 6, June 2011, pp. 748–56. PubMed Central.
3. Dodson, Robin E., et al. “Endocrine Disruptors and Asthma-Associated Chemicals in Consumer Products.” Environmental Health Perspectives, vol. 120, no. 7, July 2012, pp. 935–43. PubMed Central.