With Love, Katie.
We all have those days—tired, bloated, moody, restless, or just not quite you. Before reaching for quick fixes, try these holistic health tips that support your body and nervous system in gentle, lasting ways. These are small shifts that honor how you feel, not just what you want to fix.
Here are 10 essentially good holistic health tips, to help support your well being and hormones.
Listen, this are simple, natural remedies for a softer, more balanced life. This have long term effects on your body. Make it part of your lifestyle. Make a change today and try to see the beauty of holistic health.
1. If you’re tired, get some sun🌞
Lack of natural light disrupts your circadian rhythm and drains your energy.
Step outside for 10–20 minutes in the morning light—without sunglasses if you can. It tells your body: it’s time to be awake, and helps regulate your sleep later, too.
2. If you’re craving sugar, eat something nourishing🥗
Cravings are often a sign your body is underfed or lacking minerals. Instead of reaching for something processed, eat a protein-fat-salt combo: eggs with ghee, avocado with sea salt, or a handful of soaked nuts and fruit.
Listen, nuts have a lot of good properties. Now this is if you do not have any allergies. But they really contain a lot of proteins too. Here is a short list of nuts and their protein levels (in one portion, 1 oz/28 gramms):
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Almonds – 6.0 g protein (alsooo high in calcium and and magnesium, both ~75 mg -> good choice for your bones, my fav ones actually)
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Pistachios – 5.8 g protein
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Cashews – 5.2 g protein
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Walnuts – 4.3 g protein
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Hazelnuts – 4.2 g protein
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Pecans – 2.6 g protein
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Brazil nuts – 4.0 g protein (45/105 mg Ca/Mg in 28 gramms/1 oz)
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Macadamia nuts – 2.2 g protein (I love them too,
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Pine nuts – 3.9 g protein
Your blood sugar will thank you. And if you in love with the seeds, you can use them as a source of protein too: pumpkin seeds – 7g protein, hemp seeds – 9 g protein, chia seeds – 4.7 g protein, flaxseeds – 5.2 g protein, sunflower seeds – 5.5 g protein.
3. If you’re bloated, stay hydrated and sip herbal teas🍵
Bloating is often due to stress, dehydration, or sluggish digestion. Sip warm water or herbal teas like fennel, ginger, peppermint, or chamomile. I am the tea-girl, i really love the power of nature. Here are some tea tips for a bloated belly:
- Fennel (relieves gas, bloating, and cramps, supports smooth digestion and reduces abdominal pressure)
- Peppermint (calms the gut and reduces spasms, soothes the digestive tract and relaxes muscles, great for IBS-related bloating)
- Ginger (stimulates digestion and reduces inflammation, helps food move through the digestive system, best fresh or steeped in warm water)
- Chamomile (calming for both the gut and the nervous system, reduces tension-related bloating, lovely before bed or after a heavy meal)
- Lemon Balm (gently relieves gas and supports calm digestion, ideal for stress-related tummy troubles, slightly citrusy and soothing in tea blends)
- Caraway Seeds (traditional herbal remedy for gas and bloating, I love it as a soup too, it helps with sluggish digestion and fullness and listen, this can be chewed or steeped in tea)
- Dandelion Root (supports liver and bile production, eases digestion and reduces water retention, earthy, slightly bitter—great in detox blends)
Eat slowly, chew well, and avoid raw cold foods when your gut feels off.
4. If you’re anxious, take a barefoot walk or do a body scan👣
When your thoughts are racing, get back into your body. Walk barefoot on grass or ground. Or close your eyes and scan your body from head to toe, breathing into the tension you find. It tells your nervous system: we’re safe now.
5. If you can’t sleep, dim the lights and unplug😴
Turn off bright lights and screens 1–2 hours before bed. Read a few pages of a book, take magnesium (glycinate or citrate), and sip lavender or passionflower tea. Consistency and quiet are the true bedtime supplements.
Listen, You already know i believe in the power of nature, so here are some teas for you:
1. Chamomile: it is your classic bedtime tea: mildly sedative and calming to the nervous system; helps reduce anxiety and ease into sleep
2. Lavender: known for its soothing scent and effects, helps relax the body and quiet the mind and it is often blended with chamomile or mint
3. Lemon Balm: gently calming, especially helpful for anxiety or nervous tension, may support deeper, more restorative sleep. I find it lovely alone or with honey too, even with some lemon.
4. Passionflower: supports deeper sleep by increasing GABA (a calming brain chemical) and it is especially useful for overthinking and restless minds
5. Valerian Root: known as a stronger herbal sedative and it can reduce the time it takes to fall asleep. Some people will choose the capsule version as it has a strong earthy taste.
6. Peppermint: my sweet, favourit peppermint: soothing for digestion and gently relaxing, and it is not directly sedative, but helps the body wind down. Enjoy it as a post-dinner tea.
7. Ashwagandha Tea: for me the capsules work better, as it has a wierd taste for me. It is an adaptogen that helps regulate stress and cortisol, while supports hormonal balance and sleep over time. Best sipped regularly, not just at bedtime.
6. If your mood is all over the place, eat breakfast and check your minerals🥘
Mood swings can be triggered by low blood sugar and nutrient depletion. Start your day with a real breakfast (not just coffee) and include magnesium-rich foods like leafy greens, pumpkin seeds, and cacao.
7. If your skin is breaking out, look at your gut and stress—not just your skincare🥑
Acne is often a signal, not a surface problem. And trust me, this is very truth. I really have a love hate relationship with acnees, they come and go as they wan’t, once I am stressed.
Stay hydrated, manage stress, and support your liver with herbs like dandelion or burdock root. For me even coffe started unbalancing my hormones, as I had- per day. But now, with matcha..thing have changed.
Skin loves balance—from within, and this is a very personal experience too.
8. If you’re constipated, drink mineral-rich water and move your body👯♀️
Lack of movement and dehydration are major causes of sluggish digestion. Add a pinch of sea salt to your water or sip warm lemon water in the morning.
Gentle stretching, squatting, or walking can also help get things moving. You do not need to train 30 days per month. Try cycle-syncing your rutins.
9. If you feel puffy or heavy, cut back on processed foods and add bitter greens🥬
Lymph stagnation can make you feel inflamed or puffy. For this, even a good dry-brush rutin will help. Support drainage with dry brushing, dandelion greens, arugula, and lemon water. Less salt from packages, more minerals from nature.
This is your gentle reminder to eat greens. Listen this are just some properties, but the list is very long.
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Rich in Magnesium
Helps with stress, sleep, muscle tension, and hormone support (Spinach, Swiss chard, kale) -
Packed with Folate (Vitamin B9)
Essential for energy, mood balance, fertility, and healthy cell growth (Romaine lettuce, beet greens, collard greens) -
High in Fiber
Supports gut health, digestion, and natural detox pathways (Arugula, bok choy, turnip greens) -
Alkalizing to the Body
Helps reduce internal inflammation and balance body pH (Dandelion greens, watercress, mustard greens) -
Loaded with Antioxidants & Vitamins (A, C, K)
Boosts immunity, skin repair, bone strength, and eye health (Kale, spinach, cabbage) -
Grounding & Nourishing
Brings earthy, mineral-rich support that calms your system and regulates blood sugar (Mixed leafy greens, parsley, cilantro)
10. If you have frequent headaches, look at tension, dehydration, and overstimulation🥛
Headaches often come from too much screen time, tight neck muscles, or not enough water.
Do not forget that you can take water from fruits too, and here it is your list of 10 fruits that can help you:
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Watermelon (92% water), strawberries (91% water), Cantaloupe (90% water), Peaches (89% water), Grapefruit (88% water), oranges (87% water), apples (86% water), pineapple (86% water), raspberries (85% water) and blueberries (84% water)
Stretch your shoulders and neck, drink magnesium-rich water, and unplug from bright lights and noise for a while.
Peppermint oil on your temples can work wonders, too.
