The Ultimate Guide: 12 Initial Steps to Kick Off Your Health Journey
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Time to read 8 min
Starting a health journey can feel overwhelming with all the information out there. I know firsthand how challenging it can be to find clear guidance on what to avoid and what to embrace. When I began my own health journey, finding straightforward advice was a struggle, which is why I created my Instagram to share what I’ve learned. Thankfully, the wellness landscape has evolved, and now we have many excellent options available to us.
If you’re beginning your holistic health journey, here’s a practical guide to help you get started. I’ve highlighted the top things to stop doing and the positive changes you can make to enhance your well-being. Remember, it’s not about doing everything perfectly right away. Small, gradual changes can make a significant difference over time.
Here’s where to start:
12 Things to Add/Remove to Start Your Health Journey
3 Most Important Things to Remove From Your Diet
To kickstart your health journey, focusing on reducing or eliminating three key things can make a significant difference: artificial dyes, high-fructose corn syrup (HFCS), and artificial sweeteners.
1. Artificial Dyes
Did you know that the amount of dyes in food has increased by 500% over the past 50 years? This can be problematic because artificial dyes are often derived from petroleum and can be associated with increased inflammation, a higher risk of cancer, hypersensitivity, and behavioral issues in children. Artificial dyes may also contain benzene, a known carcinogen.
In 2011, the FDA said: "Exposure to food and food components, including artificial food colors and preservatives, may be associated with adverse behaviors, not necessarily related to hyperactivity, in certain susceptible children with ADHD and other problem behaviors, and possibly in susceptible children from the general population."
In fact, in Europe, foods that contain certain dyes require a warning label stating that the dye: "may have an adverse effect on activity and attention in children."
Instead of artificial dyes, opt for natural colorants derived from fruits, vegetables, and spices. These not only add vibrant colors but also support your health with natural nutrients.
Artificial dyes include:
Red 40 (Allura Red AC)
Yellow 5 (Tartrazine)
Yellow 6 (Sunset Yellow FCF)
Blue 1 (Brilliant Blue FCF)
Blue 2 (Indigo Carmine)
Green 3 (Fast Green FCF)
Red 3 (Erythrosine)
Caramel color
2. High-Fructose Corn Syrup (HFCS)
High-fructose corn syrup can be linked to metabolic syndrome, fatty liver disease, asthma, skin problems, and brain inflammation. It can cause:
- Inflammatory byproducts in the gut
- Reduce gut microbiome diversity
- Impair tryptophan, an amino acid essential for serotonin production
Research from Princeton University has found that HFCS can lead to abnormal increases in body fat and triglycerides, raising the risk of stroke and other health issues.
HFCS is commonly found in:
Sodas
Flavored waters
Fruit juices and drinks
Breakfast cereals
Packaged snacks
Condiments
Salad dressings
Canned fruits + vegetables
Bakery products
Frozen desserts
Candy and sweets
3. Artificial Sweeteners
Artificial sweeteners can disrupt your gut microbiome and raise the risk of metabolic syndrome and IBS. They may also reduce feelings of fullness, interfere with glucose balance, and lead to increased calorie intake, contributing to weight gain. Research even suggests that artificial sweeteners are linked to a 67% higher risk of developing Type II diabetes.
Opting for natural sweeteners like honey or maple syrup can be a healthier choice, because of their very limited processing and their lower glycemic index, offering a more balanced way to satisfy your sweet cravings while supporting your overall well-being.
Some common artificial sweeteners include:
Aspartame (Equal, NutraSweet)
Sucralose (Splenda)
Saccharin (Sweet'N Low)
Acesulfame K (Ace-K, Sunett)
Neotame
Advantame
Products to Get You Started
9 Additional Health Changes to Consider
Once you’ve made the initial changes, you can start addressing other areas. Feel free to tackle these one at a time or as you see fit. Remember to be kind to yourself during this process.
Making gradual changes to your diet allows your body to adapt slowly and become more efficient at handling toxins. By replacing processed foods and harmful ingredients with healthier options, you're not only reducing your toxic load but also aiding your body's natural detoxification and healing processes.
Since it's nearly impossible to remove all toxins from your environment and diet, these gradual changes will help your body build resilience. Over time, these positive changes will make your body better equipped to manage and process any remaining toxins more effectively. This way, occasional exposure to less healthy foods or products won’t overwhelm your system, making it easier to maintain balance and overall well-being.
For even more detoxing help, check out the Liver Complex.
4. Seed Oils
Seed oils are rich in omega-6 fatty acids. Excessive omega-6 can promote inflammation and potentially contribute to chronic diseases. The abundance of these oils in our standard American diet is partially to blame for the shift in the ideal omega-3 to omega-6 ratio—typically 2:1—by skewing it towards 20:1.
Their processing often involves chemicals and high heat, resulting in harmful compounds and loss of nutrients. Additionally, their tendency to oxidize can produce damaging free radicals. For a healthier alternative, consider oils like olive or avocado oil.
Since many people aren’t getting enough omega-3s through their diet alone, supplementing with a high-quality Omega-3 supplement can be extremely beneficial.
Some common seed oils are:
Soybean oil
Canola oil
Safflower oil
Sunflower oil
Corn oil
Cottonseed oil
They can often be found in:
Packaged snacks
Fried foods
Salad dressing
Margarine + other spreads
Baked goods
5. Glyphosate
Glyphosate is found in herbicides like Roundup, agricultural crops, processed foods, and non-organic produce, and can also appear in animal products and home garden products.
Glyphosate has been classified as "probably carcinogenic" to humans by the International Agency for Research on Cancer (IARC) based on extensive research. California added it to its Proposition 65 list of cancer-causing chemicals, and a 2019 study found it increases cancer risk by 41%.
Foods commonly sprayed with glyphosate are GMO crops like:
Corn
Canola
Cotton
Soybeans
Sugar
And crops sprayed before harvest, like:
Wheat
Oats
Chickpeas
Barley
Almonds
How to choose better options:
Find companies you trust
Reduce consumption of packaged/processed foods
Buy organic; they have fewer processing agents
Find small and local producers; they generally do not use big machinery and processing agents
6. Artificial Flavors
Artificial flavors are synthetic compounds designed to replicate natural tastes and are often composed of up to 90% solvents, flavor modifiers, and preservatives, which can include synthetic chemicals and additives.
These flavors are linked to allergic reactions, respiratory issues, cancer, and neurological disorders, and manufacturers are not required to disclose the specific chemicals used in their production. We recommend looking for foods flavored by, well, food.
Common foods with artificial flavors include:
Soda and soft drinks
Candy and chewing gum
Snack foods
Baked goods
Cereals
Ice cream and frozen desserts
Yogurt and flavored dairy products
Instant noodles and soups
Sauces and condiments
Energy drinks and flavored water
7. Filtered Water
Contaminants in tap water, like lead, pesticides, and PFAS, can impact your health. Investing in a high-quality water filter that removes a broad range of contaminants ensures you’re drinking clean, safe water. Proper filtration can improve the taste and purity of your water, supporting better hydration and overall health. We recommend this water pitcher filter.
We also love water filters for your showerhead, bathroom sink, and bath faucet.
Or, if you’re looking for a whole-house water filter, we recommend this one.
8. Parabens and Phthalates
Parabens and phthalates, found in products like cosmetics, food packaging, and personal care items, are endocrine disruptors that can interfere with hormones, affect reproductive health, and impact metabolism.
To avoid these substances, opt for products labeled as paraben-free and phthalate-free, and choose natural or organic alternatives that use safer, non-toxic ingredients.
9. Microplastics
Microplastics found in plastic containers, packaging, water bottles, and household items can disrupt hormones and lead to other health issues. Many plastics, especially older ones, and some food containers contain BPA. BPA interacts with estrogen receptors, tends to accumulate in the body, and has been linked to inflammatory bowel disease and other negative effects on gut health.
Studies reveal that 93% of Americans have detectable BPA levels in their urine. Switching to glass or stainless steel for food storage and avoiding plastic whenever possible helps reduce your exposure to these harmful particles.
10. Organic Tampons and Feminine Products
Conventional feminine products may contain harmful chemicals like GMO and dioxins. Dioxins are linked to hormone disruption and according to the EPA there is "no safe level of exposure to dioxin."
Plus, endocrine disruptors found in conventional feminine products can worsen symptoms of PMS.
Choosing organic, chemical-free tampons and pads helps minimize exposure to these toxins and supports better reproductive health. Organic options are made from natural materials and are less likely to contain harmful residues.
11. More Fruits and Vegetables
Making positive changes doesn’t always mean giving something up; sometimes, adding more of a good thing can make a big difference! A CDC analysis found that only 9% of adults eat enough vegetables, and 12% meet the recommended fruit intake.
Adding more fruits and vegetables to your diet boosts essential vitamins, minerals, and fiber, supporting overall health. Fiber helps regulate bowel movements, control blood sugar, and promote heart health by lowering LDL cholesterol. Antioxidants like vitamins A, C, and E protect cells from oxidative stress, linked to aging and chronic diseases.
Aim to include a variety of colorful produce in your meals to maximize nutrient intake and support your health.
12. Manage Your Stress
Stress can play a part in hormone imbalances. You can't avoid all stress, but you can learn to manage your stress better. The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follow can disrupt so many of your bodily systems, including your hormones.
Taking time to breathe, ground, laugh, and connect with others, or taking an adaptogen like ashwagandha or adrenal complex can help with managing stress levels. Finding what works best for you and making time for stress-relief activities can enhance your quality of life.
Take It One Step at a Time
Remember, you don’t have to make all these changes at once. Start by focusing on a few key areas and gradually incorporate more changes into your routine. Replace it with a better choice the next time you run out! It’s important to give yourself grace and understand that perfection is not the goal. You can enjoy the occasional treat or go to your neighbor’s BBQ while still making adjustments to support a healthy lifestyle.
You’re not alone on this journey. Join our supportive Facebook community, reach out for guidance, and be kind to yourself as you make these positive changes. Your health journey is about progress. Each small step you take contributes to a healthier, more balanced life.
