I have been on a decades long health and wellness journey, which you can read about here. It has taken years of small, consistent shifts and changes in behavior to get where I am today. Though I’ve come a long way from the young girl who used to slam two giant sized Costco cookies for breakfast, there are still things that I struggle with when it comes to my own wellness. And that’s okay, that’s life. There is no secret formula for health, no perfect lifestyle or perfect diet or perfect workout. Every person is unique. That is why I don’t believe in diet culture or quick fixes–figuring out what works specifically for you in whatever stage of life you are in takes time. It means listening to your body, and experimenting with different approaches until you find what feels right.

In my humble opinion, being healthy does not mean you have to have more self-discipline or willpower. It does not mean you have to deprive yourself of the things you love. It’s about staying curious and open. It’s about finding ways to recreate your favorite recipes using whole, unprocessed foods. It’s about discovering the things that bring you joy, about fostering a loving relationship with your mind and body. It’s about being kind and patient with yourself. Health is a lifelong journey. Even as a Certified Integrative Nutrition Health Coach, there are still so many things I have left to learn about myself and my body. So, today, I thought I’d share some of my own struggles when it comes to wellness.

Sleep

Sleep has been an issue I have grappled with since college, when I started suffering from insomnia. Although I no longer toss and turn all night, I do still struggle with getting 8 hours of uninterrupted sleep. I find myself waking up at least 2-3 times to drink water or go to the bathroom, which is far from ideal. Since moving to Salt Lake, I have been very mindful of creating a peaceful bedroom environment and a consistent nighttime routine. Here are some of the practices I’ve recently implemented that seem to be working really well for me:

• Keeping our bedroom very clean, cozy, and minimally decorated (no TV!)

• Leaving a window open at night to keep the bedroom cool (the best temperature for sleep is approximately 65 degrees F)

• Taking magnesium glycinate an hour before bed, which helps regulate Gamma-Aminuboutyric (GABA), a neurotransmitter that helps put your brain into “sleep mode”

• Syncing my body to the circadian rhythm by:

  • Taking a walk in the morning to get exposure to early morning light

  • Going to bed at the same time every night and waking up at the same time every morning (bed by 9-9:30PM, awake by 5-5:30AM)

  • Eating an early dinner, at least 2-3 hours before bedtime

• Staying away from screens before bed and giving myself 30 minutes of “wind down” time where I either read, journal, or meditate

Implementing all of these practices has been a game changer – after nearly a decade, I am finally getting better quality sleep. If you are interested in learning more, let me know and I will write a separate blog post focusing specifically on sleep.

Keratosis Pilaris

Keratosis Pilaris (KP) is a common skin condition characterized by small, rough bumps on the surface of the skin. It is also known as "chicken skin," which you may have heard of before. KP is genetic, and something I’ve struggled with my entire life. Although I have tried everything under the sun to get rid of it, there is unfortunately no “cure.” This has always been a point of frustration for me. I have gone to multiple dermatologists over the years, and have tried everything they have recommended with no luck. During college, I developed a really nasty habit of picking at the bumps on my arms, which has created a lot of discoloration and scarring. My KP becomes visibly aggravated when I’m stressed and my body is in a state of inflammation, which was basically every day single in my 20’s while living in New York and London.

One thing that has really helped manage my KP has been meditation, which is proven to reduce stress and anxiety. When I consistently meditate, I notice that I feel calmer, which means that my arms aren’t nearly as inflamed. Mindfulness has also been a powerful tool to help me overcome any urges to pick my arms and has helped me reframe my relationship with KP. While I was once embarrassed by the condition, I’m now grateful for the invaluable lessons it has taught me when it comes to listening to my body and managing my stress. One day, I know I will have smooth, beautiful arms, but until then, I am learning to love myself no matter what my skin looks like.

Dehydration

My constant thirst has been a strange issue that I have never been able to figure out. I always feel dehydrated, no matter how much water I drink, and subsequently always have to go to the bathroom (which is highly inconvenient). Though I workout frequently, I hardly ever sweat. My primary care doctors have never been able to figure this issue out, but my theory is that my body doesn’t absorb water properly. I turned to a more holistic approach through acupuncture while living in LA, but unfortunately I moved to a new city before I could see results.

My issue with dehydration has only been exacerbated since moving to Salt Lake, which is at an elevation of 4,000 feet. Your body loses water at high altitudes twice as fast as it does at sea level. Elevation can also stop your thirst response, which increases your risk of dehydration. So for someone who has struggled with dehydration her whole life, you can imagine how difficult living at a high altitude has been. The one thing that has helped the most has been drinking LMNT electrolytes, which I am truly obsessed with. Electrolytes help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. A lot of electrolytes are filled with sugar and other unnecessary additives, so you have to be very careful–LMNT is the only brand I truly trust. In addition to taking electrolytes daily, I’ve also started using less salt when cooking, and make sure to drink 16 ounces of water right when I wake up to rehydrate my body from overnight water loss. Even with these changes, I’m still struggling. If anyone has gone through a similar experience, I’d love to hear from you.

Constipation

I know that some of you are cringing at the word constipation right now, but hear me out. Talking about your bowel movements is very important when it comes to health. Twenty percent of the population struggles with constipation, and many people experience frequent diarrhea as well. The reason it’s so important to talk about this is because changes in your bowel movements can serve as an essential indicator of digestive health. Changes in frequency, consistency, color, or the presence of blood can be signs of underlying issues, such as gastrointestinal disorders, infections, or dietary problems. Stress and mental health can also impact bowel habits, which I find fascinating.

Everyone has a different “normal” when it comes to their daily bathroom habits. I have personally struggled with constipation my entire life. I’m genuinely surprised that I still have issues with it because I eat a lot of fiber, have an extremely healthy diet, exercise regularly, and live a clean lifestyle. However, as I mention above, I struggle with dehydration. When the body is well-hydrated, water is absorbed into the intestines, which helps soften stool and creates the smooth movement of waste through the digestive track. When the body is dehydrated, it will pull water from the colon to maintain other essential functions, which means your colon won’t have enough water to keep the stool soft, leading to constipation. This is a point I really want to stress–your body is an interconnected system, and when one part of that system is off, it can affect other areas of your body. If you look at my overall diet, you would never think that I have an issue with constipation. However, when you factor in that I have issues with hydration, then suddenly it makes sense. That’s why its so important to look at your body as a whole system. Two thing that helps regulate my bowel movements are taking magnesium glycinate daily, which as I mention above also helps regulate sleep, and drinking electrolytes, which helps keep my body hydrated.

Caffeine

Caffeine can be a controversial topic–I know it certainly is in our household. When it comes to how much caffeine you are consuming, there isn’t a right or wrong, it varies greatly from person to person. You have to listen to your own body to figure out how much is right for you. Many people (like my partner Greg) tolerate caffeine well, but others (like me) are much more sensitive. I used to be able to drink two coffees per day, but ever since we moved to Salt Lake, I struggle with having even one cup. If you look at the things I have issues with like sleep, dehydration, and constipation, my sensitivity to coffee should come as no surprise. Yet, I LOVE the ritual of having a warm morning cup of joe.

I’ve tried to replace coffee with matcha, tea, and mushroom coffee, but it’s just not the same. I would love to switch to decaf coffee, but unfortunately the process of decaffeinating coffee requires the use of a lot of chemicals. Coffee beans are soaked in either hot water along with ethyl acetate, methylene chloride, or activated carbon, which literally dissolve the caffeine that is naturally occurring in the beans. So I can either drink the caffeine that makes me feel jittery and anxious, or I can drink decaf coffee filled with chemicals. As you can tell, neither are great options. For now, we have switched to half caffeinated half decaffeinated coffee to see if that makes a difference.

Although I’m still not ready to give coffee up, my end goal is to cut it out of my daily routine and switch to either tea or matcha until I have figured out my issues with dehydration, constipation, and sleep. If you have any other ideas or suggests, please let me know–I am all ears!

Conclusion

Health is a constantly evolving journey–there will always be areas that we want to improve or change. And that’s okay. Go easy on yourself, and just take small baby steps to make small improvements over time. Through consistent effort, lifestyle choices, and a holistic approach to well-being, you will transform your life, one habit at a time. I’d love to hear from you about areas you’re struggling with in the comments below!