Your body already detoxifies on its own, 24 hours a day, seven days a week. Every breath you take is your lungs clearing out carbon dioxide. Every trip to the bathroom is your kidneys and colon doing their jobs. Your skin, your liver, and your lymphatic system are all quietly working around the clock to keep you healthy.

The question isn’t whether your body detoxifies. It’s whether you’re giving it the support it needs to keep up with what the modern world throws at it.

If you’ve read my recent post on body burden, you already know that we’re all carrying a chemical load from the food we eat, the air we breathe, and the products we use every day. This post is the natural next step: here’s how to support the systems your body uses to process and eliminate that load, using simple, everyday habits that actually stick.

Meet Your Detoxification Team

Before we talk about what you can do, it helps to understand who’s doing the work. Your body has a whole team of organs dedicated to processing and eliminating waste:

The liver is the MVP. It metabolizes and breaks down toxic substances, essentially preparing them to leave the body. It works incredibly hard, which is why supporting it matters so much.

The kidneys filter waste products from the blood and send them out through urine. Staying well-hydrated is one of the most direct ways to help them do this well.

The lungs eliminate certain toxins through respiration. Every exhale is part of the process.

The skin plays a supporting role through sweat. It’s not your body’s primary detox organ, but it’s a meaningful one.

The colon is where the final elimination happens. It’s literally where waste exits the body. If things get backed up here, toxic compounds can get reabsorbed into circulation rather than excreted. (More on that in a moment.)

The lymphatic system collects waste and toxins from the bloodstream and tissues and routes them out of the body. Unlike your cardiovascular system, the lymphatic system doesn’t have its own pump. It relies entirely on your movement to keep things flowing.

Together, these systems form our body’s waste management operation. But like any system, they work best when they’re properly supported, and in today’s world, they’re working harder than ever.

6 Simple Ways to Support Natural Detoxification Every Day

None of these requires a special program or expensive products. They’re foundational habits that happen to have a big impact on how well your body can do what it’s already designed to do.

1. Eat Real, Nutrient-Dense Food

We tend to think of vegetables as healthy because they contain vitamins. And they do, but that’s only part of the story. Many whole foods contain specific compounds that directly support liver function and help the body neutralize and eliminate toxic substances.

Alliums like garlic, onions, and leeks contain sulfur compounds that support liver detoxification pathways. Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and kale contain glucosinolates and sulforaphane, which are among the most well-studied compounds for liver and detox support. Antioxidant-rich foods of all kinds help counteract some of the oxidative damage that comes with toxin exposure.

This doesn’t mean we need to eat perfectly. But food does have a big impact. Every time we choose whole food over processed food, we help fuel the systems that keep our bodies clean.

2. Drink Enough Water

I know, you’ve heard this one before. But hydration is genuinely one of the simplest and most impactful things you can do for your kidneys, your skin, and your overall detoxification capacity.

Water helps flush waste through urine and supports healthy sweat. Without enough hydration, the kidneys can’t filter efficiently, and everything backs up.

A general guideline from the National Academies of Sciences is around 11.5 cups of fluid per day for women and 15.5 cups for men, though individual needs vary based on body size, activity level, and climate. If plain water feels boring, herbal tea counts. (I may be slightly biased on that point.)

If you can, filter your water. Given everything we know about what ends up in municipal water supplies, including microplastics, chlorine, and various contaminants, filtered water is a great way to reduce what you’re asking your body to handle in the first place.

3. Stay Regular

This one doesn’t always make the wellness highlight reel, but it deserves a starring role: regular bowel movements are essential for natural detoxification.

The colon is where waste, including toxic compounds the liver has processed and sent on their way, exits the body. If elimination is sluggish or infrequent, some of those compounds can get reabsorbed into circulation rather than excreted. That’s the opposite of what we want.

The good news is that if you’re doing the first two things on this list, eating plenty of fiber-rich whole foods and drinking enough water, you’re already supporting healthy elimination. Aim to fully eliminate at least once a day. If that’s not happening consistently, it’s worth paying attention to.

4. Prioritize Sleep

Your brain has its own waste clearance system, called the glymphatic system, and it operates almost exclusively during sleep. While you rest, cerebrospinal fluid essentially washes through the brain, clearing out metabolic waste products, including some associated with neurodegenerative conditions. Pretty cool, right?!

Sleep is also when your body does much of its deepest repair and detox work. Chronic poor sleep compromises liver function, immune response, and the body’s ability to regulate inflammation.

Seven to nine hours of quality sleep is important for maintaining our health. A sleep schedule that is consistent, a cool, dark room, and limiting screen time before bed are the simplest places to start.

5. Sweat

While sweating isn’t your body’s primary detoxification route, research suggests that certain fat-soluble compounds, the kind that tend to accumulate and stick around, may preferentially exit the body through sweat rather than urine.

Exercise is the easiest way to get there, and it also supports circulation and lymphatic flow. But if you want to take it further, sauna therapy is a time-honored practice found in cultures all over the world. Even a short sauna session can support circulation, oxygenation, and sweating in ways that everyday movement doesn’t always achieve.

If you’re new to sauna, start slowly and make sure you’re well-hydrated before and after.

6. Move Your Body and Move Your Lymph

We touched on the lymphatic system above, but it’s worth coming back to because most people don’t realize how directly movement affects it.

Unlike your heart, which pumps blood continuously, your lymphatic system has no pump of its own. It depends entirely on muscle movement and gravity to circulate lymphatic fluid through the body. When we’re sedentary, lymphatic flow slows, which means the clearance of waste and toxins from tissues slows down too.

Regular movement, even walking, makes a real difference. But a couple of specific practices are worth knowing about:

Dry brushing involves using a firm natural-bristle brush on dry skin in long strokes toward the heart. It stimulates lymphatic flow and feels surprisingly good. A few minutes before a shower is all it takes.
Learn more about dry brushing here.

Rebounding means jumping gently on a small trampoline. It is one of the most effective ways to move lymphatic fluid. The up-and-down motion acts almost like a pump. Even five to ten minutes a day is beneficial.

You've Got This

You’ve probably noticed that the things that support your body’s detoxification systems are the same things that support your overall health: good food, adequate water, quality sleep, and regular movement.

The body is an integrated system, and when we take care of the foundations, everything works better, including the quiet, constant work of keeping us healthy from the inside out.

You don’t have to do all of this at once. Pick one thing from this list that you’re not currently doing well, and start there. Let it become a habit. Then add another.

That’s the no-fuss way, and it’s the one that will last.

Want to go deeper into reducing your body burden from the outside in? Start with this post on body burden and explore the Healthy Living section of the blog for practical swaps in personal care, cleaning, and food.

The post 6 Simple Ways to Support Natural Detoxification appeared first on No Fuss Natural.

Have you ever heard the term body burden? It refers to the accumulation of chemicals and toxins in your body, and it's something every single one of us has, whether we know it or not.

A few years ago, I came across a study that unsettled me. Researchers tested the umbilical cord blood of ten newborn babies. Babies who hadn't yet taken a breath of outside air, eaten a meal, or used a single personal care product. And they found an average of 200 industrial chemicals and pollutants in each sample.

Two hundred.

In newborns.

I remember sitting with that for a moment. Once the initial freakout dissipated, I got mad. Then I got fiesty. Then, I calmed down and thought about what I could actually do about this. Because here's the thing: if babies are arriving in the world already carrying a chemical load, the rest of us are carrying one too.

And once I understood what body burden actually is, and what I could do about it, everything about natural living felt a little more purposeful. So, what started as a panic eventually turned into practical steps with meaning behind them. Helping you do the same is a big part of why this website, No Fuss Natural, exists.

So What Exactly Is Body Burden?

Body burden is the accumulation of chemicals and toxins in your body at any given time. We all have one – every single person on the planet. It's not a sign that you've done something wrong. It's simply the reality of living in a modern world.

These chemicals enter our bodies through the air we breathe, the food we eat, the water we drink, and the products we put on our skin. They come from cleaning supplies, furniture, pesticides, plastics, fragrances, and more. Over time, they build up — and our bodies have to work constantly to process and eliminate them.

Think of it like a bucket. Your body's detoxification systems — primarily your liver, kidneys, skin, and lymphatic system — are always working to empty that bucket. The problem is that in today's world, many of us are filling the bucket faster than our bodies can empty it.

When that happens, things start to slow down. Energy drops. Sleep suffers. Digestion gets sluggish. Skin flares up. Hormones go haywire. The immune system struggles. None of these things happens in isolation; they're often the body's way of signaling that it's working too hard just to keep up.

Why This Is Actually Good News

I know — this sounds like a lot. And if you've just learned the term “body burden” for the first time, it can be a little anxiety-inducing.

But here's the reframe I want to offer you, and it's the reason this topic can give us hope rather than anxiety:

​You have more control over your body burden than you might think.

​A significant portion of what fills that bucket comes from things you can actually change. The personal care products you use every day. The cleaning supplies under your sink. The food on your plate. These are areas where small, consistent choices add up to a real reduction in your toxic load — without needing to move off-grid or spend a fortune at Whole Foods.

​One of my favorite quotes captures this perfectly:

​Twenty percent. Just from swapping two products. That's pretty encouraging!

Check out The Healthy Home book here.

The Three Areas That Matter Most to Reduce Body Burden

When it comes to reducing body burden, three areas have the greatest impact for most people. They're also the three pillars of everything I write and teach here at No Fuss Natural.

1. What You Put On Your Body

Your skin is your largest organ, and it absorbs a significant portion of what you put on it. The average person uses multiple personal care products every single day — shampoo, conditioner, moisturizer, deodorant, makeup, toothpaste — and conventional versions of all of these can contain dozens of synthetic chemicals.

This is often the easiest place to start making swaps, because there are so many good alternatives now — whether you make your own or choose cleaner store-bought options.

Check out the ever-growing Low-Tox List for healthier alternatives and natural, non-toxic swaps.

2. What You Use to Clean Your Home

Conventional cleaning products are among the most chemically dense items in the average household. And because we use them on surfaces we touch, breathe in their fumes, and often don't rinse them off, they can contribute significantly to body burden. Both ours and our children's.

The good news is that effective natural cleaning really is simple. A few well-chosen ingredients handle most household cleaning tasks beautifully. It's easy to make your own cleaners, and there are many low-tox versions available for purchase these days,

too!

3. What You Eat

The food we eat is one of the most direct routes chemicals take into our bodies; through pesticide residues, additives, preservatives, and the packaging food comes in. Prioritizing whole, real food and reducing ultra-processed options is one of the most powerful things you can do for your overall toxic load.

​You don't have to eat perfectly. But every whole food meal is a small reduction in what your body has to process.

And Don't Forget: Support Your Body's Natural Detox

Reducing what goes in is only half the picture. The other half is supporting your body's ability to process and eliminate what's already there.

That means:

• Sleep — your body does its deepest detoxification work while you sleep
• Movement — helps lymphatic drainage and circulation
• Hydration — your kidneys need water to do their job
• Stress management — chronic stress impairs detoxification (yes, really)
• Fiber and nutrient-dense food — feeds the gut microbiome and supports liver function

None of this is complicated, even though it may feel like it at times. It's the same basic, foundational stuff that supports every aspect of health.

And if it all feels like too much, there are ways to simplify what feels overwhelming. Which is what No Fuss Natural is all about!

Want to dive deeper? Read The Six Foundations of Health.

Start Small. Seriously.

If you're reading this and feeling the urge to throw out everything in your bathroom and start over — pause. That's the overwhelm talking, and overwhelm is the enemy of actual change.

The goal of reducing body burden isn't perfection. It is not all or nothing. Although I understand it's easy to feel that it is (I’ve been there! Frozen at the grocery store, not knowing what to do!). It's about progress; slowly reducing what your body has to deal with, one swap at a time, until your bucket starts emptying faster than it fills.

Pick one area. Make one change. Let it become comfortable before you make another.

That's the no-fuss approach. And in my experience, it's the one that actually sticks.

It’s never too late to start changing your habits!  Body burden is real, but you can support your body in easing a variety of body issues, including mental health issues and physical issues, if you just give it a boost and help it to unburden by reducing the load it carries.

Sources:
Environmental Working Group, Body Burden: The Pollution in Newborns (2005) — ewg.org
Wentz, M. & Wentz, D. (2011). The Healthy Home. Vanguard Press.

The post What is Body Burden? appeared first on No Fuss Natural.

For most of us, we've been reaching for our foundation in the morning or swiping on a coat of lipstick for years without a second thought. It's something many of us use every single day, layered directly onto our skin. As you move through your natural living journey, you might start to question what's actually in those products.

I used to think conventional makeup couldn't be all that bad, since so many people used it without seeming to keel over. I was wrong.

As a Nutritional Therapy Practitioner, I look at what goes on your skin through the same lens as what goes in your body, because over time, the two aren't as separate as we might think.

This post isn't meant to scare you; I'm very much a “progress over perfection” kind of person, and I know that overhauling your entire makeup bag overnight is neither realistic nor necessary. But I do think it's worth understanding what you're putting on your skin every day, so you can make informed choices that feel right for you. That's the No Fuss Natural way.

The Short Answer: Yes, Conventional Makeup Often Contains Questionable Ingredients

Here in the United States, the last major federal law regulating personal care product ingredients was passed in 1938. That's not a typo. While the European Union has banned or restricted more than 1,300 ingredients in cosmetics over the past two decades, the US has banned only around 11.

The result? A market full of products that may contain ingredients that other countries have deemed unacceptable.

A 2004 study by the Environmental Working Group found that 89% of the roughly 10,500 ingredients used in personal care products had not been evaluated for safety by the FDA, the Cosmetic Ingredient Review panel, or any other publicly accountable institution. Even the FDA has stated that a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without FDA approval.

That's a significant gap.

The “oversight” of the cosmetics industry falls largely to the Cosmetic Ingredient Review (CIR) panel — a group funded by the cosmetics industry itself. And when the CIR does review ingredients, it's primarily looking at immediate reactions like rashes and allergies, not chronic, low-dose exposures, which is exactly how we're using these products every single day.

Why Makeup in Particular?

Our skin is the body's largest organ, and what we apply to it is absorbed into the body to varying degrees. This is especially true of products that:

• Stay on the skin all day (rather than being rinsed off)
• Cover a large surface area (like foundation or body lotion)
• Are applied near mucous membranes (like lipstick)

One study by the EWG found that women use an average of 12 personal care products containing 168 unique chemical ingredients every single day. When you consider that exposure compounds over time — day after day, year after year — it's worth paying attention.

Ingredients to Be Aware Of

You don't need to memorize a chemistry textbook to make better choices. Here are some of the most common ingredients in conventional cosmetics worth knowing about.

Parabens

Parabens are widely used preservatives — and they appear in an estimated 75–90% of personal care products. They include methylparaben, ethylparaben, propylparaben, butylparaben, and isobutylparaben, and you'll usually see them listed by name on ingredient labels.

Research has raised questions about parabens' potential to mimic estrogen in the body, which has prompted attention from researchers studying hormonal health. In 2014, the European Commission took a harder stance and banned five types of parabens, with stricter limits on others.

What to look for: Any word ending in -paraben on an ingredient list.

Phthalates (Hiding in “Fragrance”)

Phthalates are a class of chemicals used to help fragrance last longer in personal care products. Here's the tricky part: they won't appear on the label by name. Instead, they hide under the word “fragrance” or “parfum.”

Fragrance formulas are legally protected as trade secrets, which means manufacturers don't have to disclose what's actually in them. A single fragrance ingredient can be a blend of hundreds of individual chemicals — including ones linked to hormone disruption and skin sensitization.

The best way to minimize phthalate exposure is to choose products that are fragrance-free or that specify natural fragrance made from essential oils.

What to look for: Avoid products listing “fragrance” or “parfum” unless the brand specifies it's naturally derived.

Sulfates (SLS and SLES)

Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES) are foaming and cleansing agents commonly found in shampoos and cleansers. They can strip the skin's protective barrier and are known skin irritants for many people.

SLES has an additional concern: during manufacturing, a byproduct called 1,4-dioxane can be formed. Multiple agencies — including the EPA and the National Institutes of Health — consider 1,4-dioxane a likely or reasonably anticipated carcinogen.

What to look for: SLS, SLES, sodium lauryl sulfate, sodium laureth sulfate. Also watch for ingredients ending in -eth (like ceteareth, myreth, oleth).

Formaldehyde Releasors

Formaldehyde itself isn't typically added directly to cosmetics, but certain preservatives called formaldehyde releasors can release small amounts of formaldehyde over time. Formaldehyde is classified as a known human carcinogen.

What to look for: DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, quaternium-15, and bronopol.

Lead in Lipstick

This one surprises a lot of people. Lead, a heavy metal with well-established health concerns at any level of exposure, has been found in many conventional lipsticks. Given how often lipstick is reapplied throughout the day — and the reality that some of it is ingested — this is one area where making a cleaner swap sooner rather than later makes a lot of sense.

The No Fuss Approach: Where to Start

Here's where I want to reassure you: you do not need to replace everything at once. In fact, trying to do so all at once is a fast track to overwhelm, and overwhelm is the enemy of lasting change.

Here's how to think about it practically:

Prioritize Products That Stay on Your Skin All Day

Products that cover a large area and sit on your skin for hours have more potential for absorption than something you rinse off quickly. For makeup, that means foundation and tinted moisturizer deserve your attention first.

This can be tricky when shopping online since it's hard to match shades without trying them. A few things to keep in mind:

• Check return and satisfaction policies before you order.
• Some brands offer samples you can try before committing to a full-size product.
• Start with a smaller or travel size when trying a new brand.

Swap Lipstick Sooner Rather Than Later

Because of the concerns around lead in conventional lipsticks and the frequency with which it's reapplied (and inadvertently ingested), making the switch to a cleaner option here is a worthwhile priority.

Replace One or Two Products at a Time

As one source I love puts it: if you stop using two of your ten daily products, you've reduced your exposure by 20%, multiplied across 365 days of the year, year after year.

That adds up.

Reduced exposure is still reduced exposure, even if you're not replacing everything at once.

If You're Still Using Conventional Makeup in the Meantime

A few simple habits can help minimize exposure while you're in the process of transitioning:

• Wear makeup less often when you can. Choose makeup-free days or makeup-free hours at home.
• Wash makeup off as soon as possible when you're done — don't wait until bedtime if you can help it.
• Focus on other areas of your health, too: good sleep, hydration, and nourishing food all support your body in processing what it's exposed to.

How to Check a Product

You don't have to research every ingredient yourself. A couple of free tools make it much easier:

• EWG Skin Deep Database — Search any product or ingredient and see how it's rated for safety concerns. This is my go-to starting point.
• Think Dirty App — Scan product barcodes to get a quick rating on ingredients.

These tools aren't perfect, and ratings can vary depending on the database. But they're a great first step when you're evaluating a new product.

A Quick Note on the Word “Natural”

Don't be fooled by marketing language. “Natural,” “clean,” and “green” are not regulated terms — any brand can use them. Some products marketed as natural still contain questionable ingredients, and some conventional brands have cleaner formulas than their “natural” counterparts.

This is why learning to read labels (or using the tools above) matters more than trusting packaging.

Clean Makeup Brands Worth Knowing About

Since I can no longer recommend Beautycounter (the company has closed), I want to share some of the brands I've seen getting consistently good reviews in the clean beauty space. As always, I still recommend checking individual products on EWG Skin Deep, since formulas can change without notice.

A few well-regarded options to explore:

Westman Atelier — It's definitely a splurge, but if you're looking to invest in one hero product, their foundation is exceptional (it's my current favorite). Clean formulas and luxurious performance.
100% Pure — One of the most established and widely loved clean beauty brands, with a broad range of makeup options.
ILIA Beauty — Great performance, very popular for foundations and tinted serums.
Kosas — Beloved in the clean beauty community, especially for complexion products.
Araza Beauty — Uses whole-food ingredients; lovely options for eyes and cheeks.
Au Naturale — Certified organic, great for lipstick, especially.
Juice Beauty — USDA certified organic options, good foundation range.
Jane Iredale — Long-standing mineral makeup brand with good performance.
Honest Beauty — More widely available (Target carries it), good for those just starting out.
Ogee — A Vermont-based brand with NSF-certified organic formulas, meaning at least 70% organic ingredients across their entire line, which is a genuinely high bar. Their sculpted complexion and face sticks have developed a devoted following for good reason.
Counter (formerly Beautycounter) — Recently rebranded from Beautycounter, and still making solid products. I've tried their lipstick and tinted moisturizer and liked both. I'll be honest that the brand's transition was hard to watch for many of the consultants who had built businesses around it, but if you're shopping for clean makeup, the products themselves hold up.

Shopping for Multiple Brands at Once

One of the easiest ways to explore clean makeup without hunting down individual brand websites is to shop through a retailer that has already done the vetting for you. A few worth knowing:

Credo Beauty is one of the largest clean beauty retailers in the US, with both online and physical stores. They have their own “Clean Standard” that all brands must meet, which takes some of the guesswork out of it. Great for browsing and trying new brands. They also have fantastic sales a few times a year!

The Detox Market is another well-curated option, carrying brands like RMS Beauty and others that meet their clean criteria. They also offer samples of many products, which is especially helpful when you're trying to match a foundation shade without committing to a full-size purchase.

Both are good places to start if you want to compare several brands in one place. And both frequently run sales, which makes the investment a little easier.

Sephora carries a growing selection of cleaner brands, such as ILIA. If you have a Sephora near you (including the smaller shop-in-shop locations inside Kohl's stores), it's worth browsing in person, especially for foundations where being able to swatch shades makes a real difference. Just keep your EWG app handy, since Sephora carries the full spectrum from clean to conventional and doesn't curate by ingredient standards the way Credo or The Detox Market do.

The Bottom Line

Your makeup routine is an important area to consider when it comes to reducing your overall body burden (the accumulation of toxins we're each exposed to through daily life). But it doesn't have to become a source of stress.

Start where you are. Make one swap when you run out of something. Use tools like EWG to check products you're curious about. Choose makeup-free time when it works for you.

Small changes, made consistently, really do add up. And every swap you make is a step in the right direction. No perfection required.

The post Is Your Makeup Toxic? appeared first on No Fuss Natural.

Rose has long been used in herbal traditions for heart healing. It's not just its scent or beauty—it's the plant's energetics. Rose helps to:

• Open and protect the heart
• Ease emotional pain and sadness
• Encourage self-compassion and forgiveness
• Soothe anxiety and overwhelm

Its actions are considered cooling, calming, and uplifting, making it a beautiful support during grief, especially when emotions feel hot, raw, or intense.

Simple Ways to Use Rose for Grief

You don't need a lot of time or ingredients. Rose can be woven gently into your day through small, soothing rituals.

1. DIY Rose Tea for Comfort

Sip a warm cup of rose tea to invite calm and softness.

Basic Rose Tea Recipe:

• 1 tsp dried rose petals (organic and unsprayed)
• 1 cup hot water

Steep for 5–10 minutes, strain, and sip slowly. Add a little honey if desired.

Optional additions:

• Chamomile to support feelings of peace and calm
• Lemon balm for its uplifting nature
• Lavender for nervous system support
• Motherwort for grounding and steady support when emotions feel especially scattered
  
  This DIY Grief Support tea recipe from the Herbal Academy includes rose, motherwort, and a few other herbs. I found it supportive throughout my grieving process (and it tastes good, too!).

2. Rose-Infused Bath

Turn your bath into a healing ritual with rose petals.

Rose Grief Bath Soak:

• 1 cup Epsom salts
• 1/2 cup dried rose petals
• Optional, add lavender or chamomile flowers, if desired.

Place in a muslin bag and tie to close. Hang over the faucet so water flows through as the bath fills. Once the bath is full, remove from faucet and allow bag to float in the warm bath water. Light a candle and soak. Let yourself feel what you need to feel. No pressure to fix or change anything.

3. Rose Glycerite (Alcohol-Free Extract)

A rose glycerite offers gentle emotional support—especially helpful if you feel raw and vulnerable.Taking 1–2 dropperfuls as needed when emotions rise may be helpful for grief support. Follow the manufacturer's instructions.

You can purchase one or make your own with vegetable glycerin and dried rose petals.

4. Heart-Opening Rose Oil

Massage a bit of rose-infused oil over your chest or wrists. As you apply, take a moment to breathe deeply and say something kind to yourself, like:

“I am held. I am loved. I am allowed to grieve.”

Simple DIY Rose Oil:

• Fill a clean jar half full with dried rose petals
• Cover with jojoba or sweet almond oil
• Let sit in a sunny window for 2–4 weeks, then strain and use

5. Rose Pillow Mist

Spritz rose hydrosol on your pillow before bed. Create a soothing bedtime ritual by spritzing rose hydrosol on your pillow before sleep. The gentle floral scent of rose can help create a calming environment, encouraging relaxation and emotional ease as you wind down for the night. Simply pour rose hydrosol into a small spray bottle and lightly mist your pillowcase and surrounding linens. This simple practice invites a sense of peace and softness—especially comforting on nights when grief feels heavy or rest is elusive.

A Note From the Heart

Grief doesn't follow a schedule, and healing is not linear. Let rose be a gentle friend. It won't rush you. It won't try to fix you. It simply sits with you, heart open, petals soft, and says, “It's okay to feel.”

The post Rose for Grief Support appeared first on No Fuss Natural.

But here's the thing: inflammation isn't the villain it's often made out to be.

Inflammation is actually one of your body's most brilliant built-in processes. When you're injured or fighting off an infection, your immune system kicks into gear and creates an inflammatory response to address the problem. Without it, cuts wouldn't heal, and your body would struggle to fight off pathogens.

The issue isn't inflammation itself; it's chronic inflammation. That's when the process stays switched “on” long past its welcome, and the body stays in a low-grade state of alert without resolution.

This is where diet can play a meaningful role in supporting your body's natural ability to balance things out.

In this article, I'll share five simple, practical dietary strategies to support a healthy inflammatory response — no complicated protocols, no long shopping lists. Just real, doable changes that fit into everyday life.

Note: This post is for educational purposes and is not intended as medical advice. If you're dealing with a serious or chronic health condition, please work with a qualified health professional.

Why Diet Matters for Inflammation

Your body's inflammatory processes are influenced by the food you eat every single day. Certain foods provide compounds that help the body regulate this process more efficiently, while others (think highly processed foods, refined sugars, and industrial seed oils) can make it harder for the body to stay balanced.

The good news? You don't need to overhaul your entire diet overnight. Small, consistent shifts in what you eat can meaningfully support your body over time. Very much in keeping with the No Fuss Natural philosophy: small changes add up.

Let's walk through five of the most well-supported dietary approaches.

1. Eat More Omega-3 Fatty Acids

Omega-3 fatty acids are a key nutritional component for supporting the body's inflammatory balance. They play a role in producing specialized molecules that help regulate the inflammatory process — basically, they help your body know when to calm things back down.

Unfortunately, most people in the Western world don't get enough of them. The average diet is much higher in omega-6 fatty acids (found in processed foods and many cooking oils), and the imbalance between omega-6 and omega-3 intake is something many nutritional practitioners pay close attention to.

Best food sources of omega-3s:

• Fatty fish (salmon, mackerel, sardines, anchovies) — aim for 2–3 servings per week
• Flaxseeds and chia seeds — easy to add to smoothies, oatmeal, or yogurt
• Walnuts — a great snack option
• Avocado — also a great source of healthy fats overall

If you don't eat fish: An algae-based omega-3 supplement is a good plant-based alternative and is what fish actually get their omega-3s from! Look for one containing both EPA and DHA.

Easy action step: Add a handful of walnuts to your morning oatmeal, or swap your usual protein for salmon twice a week.

2. Add Turmeric (and Black Pepper!) to Your Meals

Turmeric (Curcuma longa, root) has been used for centuries in traditional cooking and wellness practices, and modern research has taken a deep interest in it as well. The active compound in turmeric, curcumin, is a polyphenol — a type of plant compound known for its antioxidant and supportive properties.

Curcumin may support the body's natural inflammatory processes, and it's one of the most-studied plant compounds in this area.

One important thing to know: curcumin on its own is not well-absorbed by the body. Adding black pepper — which contains a compound called piperine — significantly boosts how much your body can actually use. Good news: most traditional turmeric recipes already combine the two!

Easy ways to eat more turmeric:

• Add a teaspoon to soups, stews, scrambled eggs, or roasted vegetables
• Make golden milk (turmeric stirred into warm milk of your choice with a pinch of black pepper and a bit of honey)
• Add it to rice while it's cooking
• Try a turmeric-ginger tea

Supplement option: Turmeric capsules are widely available. Look for products that include piperine (black pepper extract) to improve absorption.

Easy action step: Add ½ teaspoon of turmeric and a pinch of black pepper to your next batch of scrambled eggs or roasted veggies. It's nearly tasteless in small amounts and makes your food a beautiful golden color!

3. Get Enough Vitamin D

Vitamin D might be better classified as a hormone than a vitamin — it plays a role in so many body systems, including immune function and the regulation of the body's inflammatory response.

The tricky part? A large percentage of people are low in vitamin D, especially those who live in northern climates, work indoors most of the day, or are diligent about sunscreen (which, while important for other reasons, does block vitamin D synthesis).

Ways to support healthy vitamin D levels:

• Sun exposure: 15–30 minutes of midday sun on arms and legs (without sunscreen) several times a week can support vitamin D production. This varies based on your skin tone and location.
• Food sources: Fatty fish, egg yolks, liver, and foods fortified with vitamin D (many dairy and plant-based milks, some cereals)
• Supplementation: Vitamin D3 is the most bioavailable supplement form. Getting your levels tested first is a great idea, so you know where you're starting from.

Easy action step: Get your vitamin D levels tested at your next checkup — it's a simple blood test and a great baseline to have.

4. Cook with Ginger

Ginger (Zingiber officinale, root) is one of those traditional herbs that has stood the test of time in practically every culture around the world. It's been valued by herbalists and traditional practitioners for generations, and contemporary research is catching up with why.

Ginger contains hundreds of naturally occurring compounds, many of which are being studied for their role in supporting the body's inflammatory and digestive processes. It's also a wonderful warming herb that supports healthy circulation and digestive comfort — a real multitasker.

Easy ways to use more ginger:

• Fresh ginger root grated into stir-fries, soups, or dressings
• Sliced into hot water with lemon and honey for a simple ginger infusion (herbal tea)
• Added to smoothies — fresh or frozen ginger both work well
• Ginger capsules or powder if fresh isn't convenient

Easy action step: Keep a chunk of fresh ginger root in your freezer. It's easy to grate directly from frozen and you'll always have it on hand.

5. Drink Green Tea

Green tea is one of the most researched beverages in the world when it comes to overall wellness, and for good reason. It's rich in a class of antioxidants called catechins — the most notable being epigallocatechin gallate (EGCG), which has been widely studied for its role in supporting the body's natural defenses.

The antioxidants in green tea help support the body's ability to manage oxidative stress, which is closely linked to chronic inflammatory states.

Tips for making the most of your green tea:

• Brew with water that's around 160–180°F (not boiling — boiling water can make green tea bitter and may degrade some of the delicate compounds)
• Drink 2–3 cups per day for meaningful intake
• Loose-leaf green tea tends to be higher quality than many bagged teas — a simple tea strainer is all you need
• Matcha is a powdered form of green tea that provides a more concentrated source of EGCG

Easy action step: Swap your afternoon coffee for a cup of green tea — it contains enough caffeine to give a gentle lift without the jittery feeling, and you'll get those beneficial plant compounds at the same time.

Putting It All Together (Without the Overwhelm)

You don't need to do all five of these at once. That's exactly the kind of thinking that leads to burnout and giving up on healthy habits.

Instead, try this: pick ONE thing from this list that feels easy and enjoyable. Do that consistently for a couple of weeks. Then, if you want to, add another.

That might look like:

• Week 1: Start drinking a cup of green tea in the afternoons
• Week 2: Add turmeric and black pepper to your eggs a few mornings a week
• Week 3: Try making a simple ginger lemon tea in the evenings

Small, sustainable steps are always going to win over an intense overhaul that doesn't last.

Your body is doing remarkable things every single day, and giving it a little extra nutritional support through real, whole foods is one of the simplest and most powerful things you can do.

A Few More Things Worth Knowing

Diet is an important piece, but it's just one part of the picture. Supporting your body's natural balance also involves:

• Getting enough quality sleep
• Managing stress (which has a huge impact on body chemistry — I talk about this more in Episode 1 of the No Fuss Natural Podcast)
• Moving your body regularly
• Reducing exposure to environmental toxins where you can

If you're new to the idea of reducing your toxic load and supporting your body more holistically, you might enjoy the Healthy Living Makeover Workbook — it's a free resource that walks you through a simple, low-pressure approach to getting started.

Related Posts You Might Enjoy:

• What is Body Burden? (And Why It Matters)
• 20 Ways to Reduce Stress
• The Six Core Foundations of Health
• How to Create an Herbal Home Apothecary

The information in this article has not been evaluated by the FDA and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a qualified health professional for personalized guidance.

The post Managing Inflammation the Natural Way: 5 Dietary Interventions to Try appeared first on No Fuss Natural.

Non-petroleum jelly, or homemade vaseline, was one of the very first natural body care products I ever made. It was so simple and the results were so impressive that I was immediately aboard the DIY train! 

When I originally wrote about making non-petroleum jelly, back in 2011 (many years after I discovered it), I proposed the idea that creating a non-petroleum jelly made for a more peaceful and joyful home environment. That may seem like an outlandish idea, but it is honestly true for me! 

For those who know me personally, it's no surprise that I'm genuinely passionate about this. In fact, I find it quite exhilarating. It may sound a bit over the top, but that's just how it is!

The reasons why crafting my own non-petroleum jelly brings me peace and joy are multifaceted:

• Peace of mind comes from knowing exactly what goes into it and being able to avoid petroleum-based products like Vaseline.
• The sheer delight of creating something from scratch adds a sense of joy to the process. It's so simple that even the kids can join in.
• I must admit I find immense satisfaction in making things on my own. It's almost addictive.

If you decide to give this a try, I'm confident that you'll feel a great sense of accomplishment too!

Why Natural Vaseline?

Using natural Vaseline is important because it eliminates the potential exposure to synthetic chemicals and petroleum by-products that are commonly found in commercial petroleum-based products.

These natural ingredients provide moisturizing, protective, anti-inflammatory, and antioxidant properties, making it a healthier choice for those seeking to avoid the potential risks associated with synthetic chemicals. Additionally, natural Vaseline can be a more sustainable and eco-friendly option, as it reduces the reliance on non-renewable petroleum resources. Overall, using natural Vaseline supports a more natural and holistic approach to skincare, promoting both personal health and environmental well-being.

Homemade natural Vaseline is a wonderful alternative to the commercial petroleum-based product. By using simple and natural ingredients like beeswax and olive oil, you can create a nourishing and moisturizing balm that is free from synthetic chemicals.

This homemade version is not only effective for soothing dry and chapped skin, but it also provides a protective barrier against harsh environmental elements. Additionally, the natural ingredients offer added benefits such as anti-inflammatory and antioxidant properties, making it a great choice for those looking for a more wholesome skincare option. With its simple preparation and natural goodness, homemade natural Vaseline is a fantastic addition to any beauty and wellness routine.

Ingredients for Homemade Non-Petroleum Jelly

Making non-petroleum jelly is a great way to avoid using the potentially harmful ingredients found in traditional petroleum jelly. Fortunately, there are plenty of natural alternatives available that can be made at home with simple ingredients.

Beeswax

Beeswax is used in this non-petroleum jelly to provide a natural barrier and help to thicken the mixture. When I first made this, I purchased a beeswax block and grated it in order to measure the correct amount. I now use beeswax pastilles. 

I prefer purchasing beeswax pastilles (or pellets) over blocks for their convenience in measuring. It makes it so much faster and easier. The pellets are not significantly more costly than the blocks, and any slight price increase is worth it for the time and effort saved!

Yellow pellets are generally preferred to white ones since the latter have undergone refining processes that strip them of their natural properties. But white pellets can work if needed. 

Learn more about using beeswax in homemade body care products here. 

Olive oil

The original recipe uses olive oil, but coconut oil, jojoba oil, and even avocado oil are all great options as they are beneficial to the skin and provide moisture.

Olive oil is often used in homemade skin care due to its rich moisturizing properties, high antioxidant content, and natural anti-inflammatory benefits. It can help nourish and hydrate the skin, protect against environmental damage, and soothe irritation, making it a popular choice for natural skincare formulations.

Since olive oil is often adulterated, it is best to use a high-quality extra virgin olive oil from a trusted source. I often purchase ione from Mountain Rose Herbs. Wildly Organic is a great option too. 

How to Make Non-Petroleum Jelly

Making your own non-petroleum jelly is easier than you might think. With just two simple ingredients, you can create a moisturizing, petroleum-free alternative to traditional vaseline. 

Step-by-Step Guide to Homemade Vaseline (Non-Petroleum Jelly)

Let's dive in to using simple and natural ingredients to make a natural vaseline alternative. The following is quick and easy to make and is  a safe and eco-friendly alternative to commercial products. Follow these steps to make your own homemade natural vaseline.

Preparing Your Ingredients

To make your own non-petroleum jelly, you will need the following ingredients:

1/8 cup beeswax pastilles (about 1 ounce)
1/2 cup olive oil

You will also need a double boiler or a saucepan and a heat-safe bowl. I like to use a canning jar or heatproof glass measuring cup in a pot of water. You’ll also need a jar to store your finished product.

The Melting Process

Begin by placing the beeswax pellets and olive oil in a double boiler or a heat-safe bowl set over a pot of simmering water (or canning jar/pyrex measuring cup in a pot of water (as pictured). Be sure to use low heat and stir occasionally until the beeswax  melts completely.

Mixing and Cooling

Once all of your ingredients are melted together, remove the mixture from the heat and carefully transfer the mixture into jars or containers.

Let the mixture cool completely before using it. As it cools, it will thicken and become more solid.

Kids will enjoy watching the mixture harden from the bottom up (I know I did).

Original photo from 2011

Once completely cool, add lid and close tightly.

If you want a softer consistency, add more oil. It's okay to remelt the jelly after it has hardened. Just keep working on it until you are happy with the consistency.

Storing Your Homemade Product

Store your homemade non-petroleum jelly in a cool, dry place. It will keep for several months, and you can use it just like you would use traditional vaseline.

Uses for your homemade, non-petroleum jelly:

This petroleum-free alternative is great for moisturizing dry skin. Here are some ways I've used it and can recommend:

• To smooth dry patches of skin
• To provide a protective layer or barrier
• Around your hairline when coloring your hair so the color doesn't get on your skin.
• As a lip balm
• Any way in which you might use a petroleum-based jelly, like Vaseline.

Have you made non-petroleum jelly before? If not, do you think you'll give this a try?

Post updated on May 17, 2024

The post Homemade Non-petroleum Jelly (Natural Vaseline Recipe) appeared first on No Fuss Natural.

What is Herbalism?

At its heart, herbalism is the time-honored art of using plants for their therapeutic qualities. It's a practice steeped in the wisdom of nature, offering a community that values the simplicity and potency of the earth's offerings. As you dive into herbalism, you're joining a lineage of botanical healers.

Herbs to Begin With

Begin your herbal journey with a few trusted herbs that are celebrated for their ease of use and gentle nature. Chamomile, with its soothing properties, is perfect for a relaxing cup of tea before bed. Peppermint is excellent for digestive support and can be enjoyed in a variety of ways, from a refreshing tea to a cooling rub. Lavender, with its serene scent, is a go-to for promoting relaxation and restful sleep.

Building Your Herbal Collection

As you grow more comfortable with herbal remedies, you'll start to build a personal collection of herbs that resonate with your health goals. Herbalism is a deeply personal journey, encouraging you to experiment and find what works best for you and your loved ones.

The following five herbs are great for beginners that are new to home remedies:

Lavender: Known for its calming properties, lavender can be used to make soothing teas, relaxing bath soaks, and aromatic sachets.

Peppermint: Peppermint is excellent for alleviating digestive discomfort and can be used to make refreshing teas or infused into oils for topical application.

Chamomile: This gentle herb is often used to promote relaxation and improve sleep quality. It can be brewed into a calming tea or used in homemade skincare products.

Echinacea: Echinacea is commonly used to support the immune system and can be brewed into a tea or taken as a supplement to help fend off colds and flu.

Calendula: With its anti-inflammatory and skin-soothing properties, calendula is great for making healing salves, creams, and ointments for minor skin irritations.

Sourcing Herbal Ingredients

Sourcing herbal ingredients is a crucial aspect of herbalism, as the quality of the ingredients directly impacts the effectiveness of herbal remedies. When sourcing herbs, it's important to prioritize organic and ethically harvested or cultivated plants to ensure purity and potency. Many herbalists prefer to grow their own herbs to have full control over the cultivation process, while others establish relationships with reputable suppliers who prioritize sustainable and ethical practices. Additionally, understanding the geographical origins of herbs and their traditional uses can provide valuable insights into their quality and potential therapeutic benefits. By prioritizing responsible sourcing practices, herbalists can ensure that the herbs they use are of the highest quality and have a positive impact on both health and the environment.

Sources for herbal supplies:

• Mountian Rose Herbs – a wonderful (and large) collection of herbal ingredients, pre-made herbal preparations and teas, and natural body care supplies!
• Amazon is good for some herbal supplies, but not all. See my herbal storefront for recommendations.
  

Planting Your Herbal Garden

There's something truly rewarding about nurturing your own herbs. It ensures the quality of your remedies and connects you to the lifecycle of these healing plants. Start with something simple like basil or mint, and enjoy the journey from seed to salve. If you are new to gardening, you might find pla nting in a container to do the best way to begin.

Resources for herbal gardening:

Organic herbs – 10-pack

Herb Gardening Made Simple (book)

The Homesteader's Herbal Companion: The Ultimate Guide to Growing, Preserving, and Using Herbs (book)

Growing 101 Herbs That Heal: Gardening Techniques, Recipes, and Remedies (book)

Herbal Preparations

There's a whole world of ways to prepare herbs, from simple teas to powerful tinctures. If you're new to this, teas are a fantastic starting point—they're easy to make, gentle on the system, and a lovely way to experience herbal benefits. As you become more adventurous, you might explore tinctures, which are concentrated herbal extracts taken in small amounts.

Herbal Preparations to DIY:

• Elderberry Syrup
• Herbal Tea
• Garlic Lemonade
• Vapo Rub

A wonderful course to learn the basics of making herbal preparations is Herbal Academy's Making Herbal Preparations 101 Mini-Course.

Herbal Preparations to Buy:

Earthley Wellness offers a variety of herbal products that are just like homemade. I especially like the Elderberry Elixir. It is a great alternative to homemade elderberry syrup. It's concentrated and shelf-stable (homemade syrup only lasts a few weeks). It's also easy to use, just add a few drops to a glass of water or juice.

Read more about Earthly Wellness in my review here.

Mountain Rose Herbs offers a wide variety of herbal supports via tinctures, teas, syrups, capsules, and single herbs you can use to create your own supplements and herbal preparations.

Seeking Expert Advice

While many herbs are safe for general use, it's always wise to consult with a healthcare provider for specific conditions. They can guide you on the right herbs and dosages for your unique needs.

One way to find an herbalist practitioner is to go through the American Herbalist Guild's Member Directory.

The American Herbalist Guild's Registered Herbalist Directory is a valuable resource for individuals seeking professional herbalists. The directory includes information about registered herbalists who have met the organization's rigorous standards for education, training, and experience in herbal medicine. It serves as a tool for individuals to find qualified herbalists who adhere to ethical and professional standards while providing herbal healthcare services. which has a member directory that anyone can use to search out Registered Herbalists in their area.

You may also find success performing a google search with “herbalist (and the name of your area/town).”

I am currently training for clinical practice and look forward to serving in this way. That said, as a Nutritional Therapy Practitioner, who is also an herbalist, I can provide some guidance. If you are interested in my 1:1 Nutritional Therapy Service, check those out here.

Further Your Herbal Education

There are many wonderful books, courses, and workshops that aid in herbal learning! I have been through many courses myself (and taken part in developing content for a few!), and my book is loaded with herbal books that I reference often.

Herbal Courses for Beginners

While you can find many wonderful herbal courses online, I have the most experience with courses from the Herbal Academy, so those are what I can speak to the most. These are the ones I recommend for beginners:

Introductory Herbal Course

Dive into the basics of herbalism with the Introductory Herbal Course. Perfect for beginners, this course lays the foundation for natural wellness, covering herbal preparations, body systems, and the holistic approach to health.

Intermediate Herbal Course

Ready to take your herbal knowledge up a notch? The Intermediate Herbal Course builds upon the basics, introducing more complex concepts and hands-on herbal practices for those who are no strangers to herbal remedies.

The Family Herbalist Path Package

This comprehensive package is designed with beginners in mind, offering a seamless introduction to the world of herbalism. It includes the Introductory Herbal Course and the Intermediate Herbal Course at an affordable rate, making it perfect for those starting their path to natural living. With over 250 herbal recipes and a self-paced structure that provides lifetime access, you can learn at your own rhythm and bring the power of healing herbs into your family's daily life. Whether you're looking to address common health concerns or simply enrich your lifestyle with the wisdom of herbalism, this package is your gateway to a healthier, more empowered existence.

Enrolling in the path package lays a clear path for your herbal learning while also providing a discount on your purchase!

Click here to learn more and enroll in the Family Herbalist Path Package.

This is only a taste of the courses offered by the Herbal Academy. They offer an abundant selection of in-depth, foundational, and short courses. Learn more about Herbal Academy courses here.

Herbal Books for Beginners

Herbal books are a great place to start for those new to herbalism as they are affordable and fairly easy to access. As you grown in your knowledge, you'll love having herbal books around for reference!

Read more about my favorite herbal books in my blog post: Herbal Books for Beginners

My Favorite Herbal Books for Beginners

These are four of my favorite herbal books. Each one has a special place on my bookshelf and is referenced often.

Click the images to read more about them on Amazon. (Note: I receive a commission from your purchase)

Joining the Herbal Community

Immerse yourself in the herbalism community to tap into a wealth of knowledge and friendship. Don't hesitate to join discussions, participate in groups, or attend workshops to deepen your understanding and connect with fellow herbal enthusiasts.

The Herbal Academy has a wonderful student group that includes instructor-led discussions. It is a weather of information and a great place to ask questions.

Parting Words

Delving into herbalism is an empowering step toward taking control of your health in a natural, effortless way. So, take that first step with confidence, and remember, we're here to support you on this wonderful journey to wellness. Here's to your herbal health!

The post Herbalism 101: How to Get Started with Natural Remedies appeared first on No Fuss Natural.

This at-home spa day was created with kids in mind, meaning, it's something kids can do for (or with) their moms. 

My youngest daughter and I worked together to figure out what would be a doable way for kids to give their mom a spay day for Mother’s day. Even if you don’t use these ideas for Mother’s day, it would be a fun way to have an at-home spa night with the kids in a way that is easy for them to help and participate. 

We’ve selected a few simple DIY spa treatments that can be made with items you likely have on hand or can be easily purchased. There are a four easy spa treatments included in this easy at-home spa day, but feel free to omit the ones that don’t suit you. No need to do it all! 

Easy At-Home Spa Day For Mom

#1 – Honey Face Mask

Simply spread honey over freshly washed skin. Let sit for 5-10 minutes before washing off with warm water. Manuka honey is the best option for this as it is full of powerful antioxidants which are great for the skin. I use Manuka Honey from Pacific Resources International. 

#2 – Hand scruB

While the face mask is on, perform a simple hand scrub by mixing:

•  2 tablespoons white or brown sugar
• 1 tablespoon oil
• 2 drops vanilla extract, optional. 
• 1 teaspoon Manuka honey

To use:

Gently massage into the hands and along the fingers, using circular motions. Wash off with warm water. If you’d like to make it a coffee scrub, add 1-2 teaspoons of ground coffee to the mix. 

#3 – Cuticle Treatment

This quick and easy homemade cuticle treatment helps to soften cuticles and strengthen nails.

In a small bowl, mix :

• 1 teaspoon avocado oil
• 1 drop manuka oil
• 1 drop lavender oil

Note: Jojoba oil works well here since it absorbs into the skin so easily. If you have it on hand replace ½ teaspoon of avocado oil with jojoba. 

To use:

Massage into cuticles and nails.

#4 – Relaxing Foot or Bath Soak

To prepare a relaxing foot soak for mom, you’ll need 1 cup epsom salt and 2 chamomile tea bags. Place the salt in a bowl. Carefully open the tea bags over the bowl and pour the chamomile over the salt. Stir to combine. 

Place salt and chamomile in a small tub that is set on a towel and pour warm water over the top. It’s best to do this in the kitchen or bathroom, not in a carpeted area. 

If you don’t have a tub for a foot soak, turn this into a bath soak by placing the salt in the tub as it fills with water. Add the tea bags to the water without opening them so the chamomile flowers won’t go down the drain. When mom is ready to get in, take off the tea bags and leave her to rest and relax. 

The post Easy DIY Spa Day for Mother’s Day (that kids can do!) appeared first on No Fuss Natural.

1 – Eat a Properly Prepared, Nutrient Dense Diet 

While there is no one-size-fits-all diet, everyone can benefit from eating food that is properly prepared and nutrient dense. A diet rich in a variety of these foods is one of the greatest ways to support overall health because it provides many nourishing nutrients our body can use to function optimally.

Nutrient-dense foods are foods that are packed full of nutrients, such as vitamins, minerals, healthy fats, protein and carbohydrates. These foods are also low in manufactured, industrial, or highly processed ingredients. Consuming whole foods that are close to how they appear in nature is usually the best approach to supporting our overall health. 

Properly preparing these nutrient-dense foods allows the body to make use of them in the most effective way possible. 

Some examples of nutrient-dense, properly prepared foods include:

• Fruits and vegetables (especially those that are local and in-season)
• Soaked or sprouted nuts, seeds, grains, and legumes
• Grass-finished meats, pasture-raised poultry and eggs, and wild-caught seafood

Nutritional Therapy Association, p. 1 (2021) 

2 – Digestion 

Digestion breaks down the food we eat and makes it usable for our bodies. If our digestion isn’t working well, we won’t get all of the value out of the food we consume. We may also feel great discomfort.

Even the most nutritious meal is limited in its ability to support our wellbeing when digestion is impaired. For this reason, it is wise to prioritize optimal digestion. That is one of the best ways to get the most out of the food we eat and support our overall health. 

For optimal digestion, implement a few of these tips:

• Pause and breathe before a meal (this aids in getting the body into a relaxed state, which is needed for the digestive system to work well)
• Support digestion by supporting sufficient stomach acid – try adding a splash of apple cider vinegar or lemon juice to water and supping before meals. You can also support digestion by adding bitter foods to each meal, such as dandelion greens, kale, radicchio, arugula, and endive. 
• Eat slowly and chew sufficiently. Aim to chew food 15-30 times for each bite.

3 – Blood Sugar Regulation 

Balanced blood sugar is essential to a healthy body. It also has a big impact on our mood!

Our bodies use glucose as fuel. We get this fuel from the food we eat and it circulates in the blood as “blood sugar.” Many parts of the body are involved in maintaining balanced blood sugar levels, including our brain, central nervous system, and peripheral organs. These work together to keep our blood sugar steady, raising and lowering it as needed. This is essential for our survival!

The problem is, when our blood sugar is too low and/or too high on a regular basis, we end up on a rollercoaster ride with the body working overtime to try to keep us balanced. 

According to the Nutritional Therapy Association (2021), when blood sugar is too low we may feel cranky, tired, and incredibly hungry; when it’s too high we put our cells and tissues at risk of damage (p. 2).  The good news is, our diet and lifestyle play a HUGE role in keeping blood sugar in check. 

Try the following to support optimal blood sugar:

• Eat a balance of fats, protein, and carbohydrates at each meal
• Reduce stress levels
• Get enough sleep
• Move your body regularly

4 – Fatty Acids 

Fatty acids come from fats and aid in proper hormone function, cardiovascular function, and immune function and may also lower inflammation. Besides these supportive actions, fatty acids also make food taste good and bring about that nice satisfied feeling after a meal (and keep us full longer). Fatty acids also help us absorb fat-soluble vitamins such as vitamins A, D, E, and K (Nutritional Therapy Association, 2020a)

A great source of energy, fatty acids also have a powerful role as building blocks for cell membranes and hormones (Nutritional Therapy Association, 2020a).

All of these functions make fatty acids an important part of our foundational approach to health and wellness. 

Two fatty acids in particular are essential to our wellbeing and must be obtained from food. These are Linoleic Acid (Omega 6) and Alpha-linolenic Acid (Omega 3). Omega 3 fatty acids come from foods such as fish oil, walnuts, pumpkin (Nutritional Therapy Association, 2020b)
as well as cold-water fish, flax seeds, grass-fed beef (Nutritional Therapy Association, p. 3, 2020c)

Omega 6 fatty acids can be found in sunflower oil, sesame oil, and evening primrose oil (Nutritional Therapy Association, 2020b).

Implement the following steps to ensure you are getting enough fatty acids:

• Eat a variety of good quality fats, including animal and vegetable sources 
• High quality fats include coconut oil, avocado oil, salmon, butter, ghee, nuts, sesame seeds and sesame oil, fish oil, and beef tallow, duck fat. 
• Avoid industrial fats such as soybean, corn, canola, and cottonseed oils (consuming these can lead to increased inflammation and essential fatty acid deficiency) (Nutritional Therapy Association, 2020c).
• Avoid hydrogenated oils such as margarine, imitation butter spreads (these can interfere with the “synthesis of important fatty acids in the body..” (Nutritional Therapy Association, p. 6, 2020c)
• Support digestive function to ensure proper digestion and absorption of fats

5 – Mineral Balance 

There are at least 103 minerals that we know of; at least 18 of these minerals are needed for optimal health (Nutritional Therapy Association, p.4, 2020d). Some minerals necessary for our health are calcium, magnesium, iron, iodine, and zinc.

Minerals play a variety of important roles that contribute to the proper function and health of the body. Some of the useful ways minerals contribute to our health include transferring nutrients across cell membranes, supporting growth and development, formation of tissue, facilitating muscle contraction and relaxation, proper nerve conduction, and mineralizing bones and teeth (Nutritional Therapy Association, 2020e) That’s a lot of good stuff!

If we want to be recipients of these wonderful things, we need to consume enough minerals and make sure they are absorbed. 

Minerals must be obtained from our food (Nutritional Therapy Association, 2020d). So we are very much in the driver’s seat when it comes to mineral balance! 

Knowing that minerals cannot be produced by the body, and being aware of just how important they are for our proper functioning and overall health, helps us to better understand the inherent value in eating a wide variety of nutritious food and how it contributes to our well being. 

Try these tips for improving your mineral balance (especially calcium absorption):

• Ensure you are properly hydrated (see below)
• Support healthy digestion
• Consume sufficient fatty acids
• Eat a variety of mineral-rich foods, such as almonds, brazil nuts, sea vegetables, salmon, lentils, kale, potatoes, and yogurt. 

6 – Hydration 

Much of the time we think about hydrating as simply quenching our thirst, but the truth is, hydration is foundationally important for optimal health and proper functioning of the body. In fact, the Nutritional Therapy Association (2020f) states that “water is the most important nutrient in the body…” (p. 4). We can survive weeks without food, but only a very short time (days) without water!

Water does so much more than quench our thirst! It supports the digestive process, helps transport nutrients around the body, aids in toxin and waste removal, lubricates and absorbs shock to joints, and can even make breathing easier by moistening oxygen! Besides all this, water helps our cells communicate with one another. 

It may seem like drinking a decent amount of water is enough, however, we actually need to ensure the water we drink is being absorbed properly. The best way to do this is to include electrolytes in our water. Electrolytes are minerals that help shuttle the water to our cells; they can be easily added to drinking water by sprinkling in a pinch of sea salt or a few drops of trace minerals. 

Even though water is so vital to our health, getting enough water can be challenging for many of us. In fact, the majority of Americans are chronically dehydrated. This means a lot of us are dealing with hydration-related issues on a daily basis! Some common signs of chronic dehydration include heartburn, joint pain, back pain, constipation, colitis, and exercise asthma (Nutritional Therapy Association, 2020g).

Want to improve your hydration? Try the following:

• Drink sufficient water (this varies by age, activity level, elevation, current state of health, and more)
• Make sure there are adequate electrolytes in your water (add a pinch of sea salt or a few drops of trace minerals
• Keep a bottle of water with you at all times so you can sip throughout the day
• Drink pure water whenever possible

In closing, 

These foundations forgo fad diets and embrace the innate wisdom of our bodies. Focusing on these six areas will lay the foundation for health. These are areas we can each work on to support proper function and give ourselves the best opportunity for optimal well-being. 

REFERENCES

Nutritional Therapy Association (2021) Basics of Nutrition Student Guide. Nutritional Therapy Association.

Nutritional Therapy Association (2020a) Fatty Acids Introduction Student Lecture Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020b) Fatty Acids Function Student Lecture Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020c) Fatty Acids Dysfunction Student Lecture Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020d) Mineral Balance Introduction Student Lecture Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020e) Mineral Balance Function Student Lecture Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020f) Hydration Introduction Student Lecture Video Slides. Nutritional Therapy Association.

Nutritional Therapy Association (2020g) Hydration Dysfunction Student Lecture Video Slides. Nutritional Therapy Association.

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Keep reading to learn why tallow is a natural ingredient worth trying.

What is Tallow?

Tallow is a substance that is derived from the fat of animals, usually cows or sheep. It has been used for centuries in various applications, including as a fuel source and as a lubricant. In recent years, tallow has gained popularity as a natural ingredient in skincare products.

Tallow is composed of a mixture of fatty acids, including palmitic, stearic, and oleic acid. It also contains vitamins A, D, E, and K, as well as antioxidants. These nutrients can help to nourish and protect the skin. Additionally, tallow has a similar composition to human skin, which allows it to be easily absorbed and used by the body.

Overall, tallow is a versatile ingredient that can provide numerous benefits for the skin. It can help to moisturize and protect the skin, while also providing essential nutrients.

Primary Benefits of Tallow for Skin Care

Tallow is a nutrient-rich substance that has been used for centuries in skin care. It is derived from animal fat and is packed with vitamins and minerals that are beneficial for the skin. In this section, we will discuss some of the primary benefits of tallow for skin care.

Deep Hydration

Tallow is an excellent moisturizer for the skin. It is rich in fatty acids, which help to hydrate the skin and prevent moisture loss. Tallow also contains natural emollients that help to soften and smooth the skin. This makes it an ideal ingredient for those with dry or dehydrated skin.

Rich in Nutrients

Tallow is a rich source of vitamins and minerals that are essential for healthy skin. It contains high levels of vitamin A, which helps to improve skin texture and tone. Tallow also contains vitamin E, which is a powerful antioxidant that helps to protect the skin from damage caused by free radicals. In addition, tallow is rich in essential fatty acids, which help to nourish and protect the skin.

Anti-Aging Properties

Tallow has anti-aging properties that can help to reduce the appearance of fine lines and wrinkles. It contains high levels of conjugated linoleic acid (CLA), which has been shown to have anti-inflammatory and anti-cancer properties. CLA also helps to stimulate collagen production in the skin, which can help to improve skin elasticity and firmness.

In summary, tallow is a nutrient-rich substance that has many benefits for the skin. It is an excellent moisturizer, rich in vitamins and minerals, and has anti-aging properties. Incorporating tallow into your skin care routine can help to improve the overall health and appearance of your skin.

Tallow and Skin Types

Tallow is a versatile ingredient that can benefit different skin types. Here are some ways tallow can help:

Sensitive Skin

Tallow is gentle on sensitive skin because it is similar to our skin's natural sebum. It can help soothe and moisturize the skin without causing irritation. Tallow also contains anti-inflammatory properties that can help calm down redness and inflammation.

Dry Skin

Tallow is an excellent moisturizer for dry skin because it is rich in fatty acids that can help hydrate and nourish the skin. It can also help improve the skin's barrier function, which can prevent moisture loss and keep the skin hydrated for longer.

Oily Skin

Contrary to popular belief, tallow can also benefit oily skin. It can help regulate sebum production by balancing the skin's natural oils. Tallow is also non-comedogenic, which means it won't clog pores and cause breakouts.

In summary, tallow can be a beneficial ingredient for different skin types. It can help soothe and moisturize sensitive skin, hydrate and nourish dry skin, and regulate sebum production for oily skin.

How to Use Tallow for Skin Care

Tallow Balm

Tallow balm is a great way to moisturize the skin. It can help to reduce dryness and irritation, and it may even help to improve the appearance of fine lines and wrinkles. To use tallow balm, simply apply a small amount to the skin and gently massage it in. It can be used on the face, hands, feet, or any other area of the body that needs extra moisture.

Tallow Soap

Tallow soap is another great option for skin care. It can help to cleanse the skin without stripping it of its natural oils. This can be especially beneficial for people with dry or sensitive skin. To use tallow soap, simply wet the skin and lather the soap in your hands. Then, apply the lather to the skin and rinse off with water.

Tallow Lotion

Tallow lotion is a lighter option than tallow balm, and it can be a great choice for people who prefer a more lightweight moisturizer. To use tallow lotion, simply apply a small amount to the skin and gently massage it in. It can be used on the face, hands, feet, or any other area of the body that needs extra moisture.

Homemade Tallow Skin Care Products

Tallow is a versatile ingredient that can be used in a variety of homemade skincare products. Here are a few examples of homemade skincare products that can be made with tallow:

Tallow Balm: A simple and effective moisturizer that can be made by blending tallow with a few drops of essential oils.

Tallow Soap: A natural soap that is gentle on the skin and can be made by combining tallow with lye and water.

Tallow Lip Balm: A nourishing lip balm that can be made by melting tallow with beeswax and adding a few drops of essential oils.

Tallow Body Butter: A luxurious body butter that can be made by blending tallow with shea butter, coconut oil, and essential oils.

Tallow Facial Serum: A rejuvenating facial serum that can be made by blending tallow with jojoba oil, rosehip oil, and essential oils.

These are just a few examples of the many homemade skincare products that can be made with tallow. Tallow is a great ingredient for skincare products because it is rich in vitamins and minerals that nourish and hydrate the skin.

Some of the simplest homemade tallow products are balms. It is quite easy to make a basic balm. Here is the recipe I use:

Homemade Tallow and Tamanu Balm for to Soothe Dry, Itchy Skin

A whipped balm is a little more creamy and luxurious and is also fairly simple to make. Find instructions here.

Pre-Made Tallow Skin Care Products

My favorite skin care products made with tallow are from Primally Pure. This company is one I purchase from regularly for deodorant and skin care products. They use tallow from grass-fed cows to carefully craft their best-selling deodorant, lip balm, body butter, baby balm, and skin-specific creams.

I especially love Primally Pure's Antioxidant Balm. It smells amazing and has a beautiful golden hue. Superfruits and superfoods deliver a powerful dose of vitamins A, C, and E to the skin, nutrient-dense oils saturate the face with moisture, and the highest concentration of antioxidant-rich botanicals gives your complexion back its elasticity and brightness.

Get 10% of Primally Pure with coupon code
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Conclusion

In conclusion, tallow has many benefits for skin care. It is a natural and sustainable ingredient that can help moisturize and nourish the skin. Tallow contains many essential fatty acids that can help protect and repair the skin barrier. It is also rich in vitamins A, D, and K, which can help reduce inflammation and improve skin health.

Tallow can be used in a variety of skin care products, including moisturizers, balms, and soaps. It is particularly effective for people with dry or sensitive skin, as it can provide deep hydration without causing irritation.

Overall, tallow is a safe and effective ingredient for skin care that has been used for centuries. By incorporating tallow-based products into your skin care routine, you can enjoy the many benefits that this natural ingredient has to offer.

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