Building Your Optimal Health

woman kicking up water at the beach


Sometimes I find I am drowning in information overload.

I want to take care of my health and that of my family.

Yet it can be difficult to know where to start.

To that end, I asked several experts to answer this question for me:

What tips or “go-to” advice do you have for your patients/clients when it comes to building physical and mental well being & health?


 Jodie Skillicorn, DO,  Holistic Psychiatrist

  • 1. Pause. Breathe deeply and mindfully.

  • 2. Play. Move your body.

  • 3. Get outside in nature, barefoot if possible

  • 4. Eat real food, free of chemicals. Lots of veggies!

  • 5. Focus on what you have, not what you lack. What you nourish and feed grows.

William Blueter, DC, IFM

My 3 Pillars of Health:

  • 1). Get 7-9 hours of sleep per night

  • 2). Eat a minimum of 7 servings of fruits and vegetables per day.  This alone reduces all cause mortality by 42%, reduces risk of dying from heart disease by 31% and reduces risk of dying from cancer by 25%.

  • 3). Exercise 20-45 minutes a minimum of 3 days per week.

2 other great health tips

  • 1). Only eat 3 square meals per day and do not snack between meals.  This helps stabilize blood glucose.

  • 2). Perform some sort of mindfulness/meditation exercise on a daily basis.  Meditation has been shown to turn on health promoting genes to reduce inflammation and improve the body's stress response.

Laura Ables-Smith, Advanced Practice Registered Nurse (APRN)  

  • Yoga, yoga, yoga - it's a great way to maintain health for the body, mind and spirit and for mental health it regulates the parasympathetic/sympathetic balance in the body, which is particularly valuable when we are stressed.

  • Sleeping at least 8 hours per night

  • and eating a balanced diet with a "rainbow" of fruits and veggies are two other big items because without a healthy balance of protein, vitamins, minerals and other nutrients we can't create the neurotransmitters that our bodies need to maintain our mental health.

Kathleen Pichola, PhD, Clinical Psychologist

  • Journaling

  • Meditate

  • Breathe

  • Tapping

  • Energy medicine exercises

  • Talking to friends

  • Walking

  • Yoga

  • Doing things you enjoy

Mary Neubrander-Doherty M.Ed, LPCC

  • Affirmations- in the form of "I" statements

  • Enough sleep/  work on a sleep routine

  • Coloring Mandalas

  • Getting out into nature

What I find interesting is that despite these experts different areas of expertise, there is a thread of similarity in each one’s response.  You have more control over your health and wellness than you thought. Lifestyle choices consistently chosen, add up to vitality and stamina that you can feel. Eating well, moving your body, getting enough sleep, meditation/yoga/gratitude, managing stress and finding creative outlets are all ways to help live your best life.

I am curious which things you already do in your life and which things spark some interest on your part as something you might wish to try out?  What have you found that work towards your goal of building a healthier you?

If you find you want extra help reaching your goal of a happy and healthy you, reach out to me, I’d be happy to help.