To improve your health, you don’t always need to make drastic changes or adopt the latest wellness trends. Sometimes, the simple, practical changes make the biggest impact over time. Whether you’ve been struggling with low energy or chronic inflammation or just want to improve your overall well-being, focusing on foundational habits can help with Moving the Health Needle in the right direction.
Here are three wellness “needle-movers” that can help improve your health and longevity. These adjustments might not be flashy or complicated, but they can yield noticeable results in how you feel daily.
1. Change Your Diet: Cut Out Pro-Inflammatory Foods
One of the easiest ways to start Moving the Health Needle and feeling better fast is to clean up your diet. We’re often bombarded with mixed messages about what a healthy diet looks like, but a key principle is clear: reducing inflammation in the body is essential for optimal health. A major contributor to chronic inflammation is our diet, specifically foods that trigger an inflammatory response.
Foods like sugar, processed grains, and flours—even the so-called “healthy” whole grain flours—can contribute to inflammation. Over time, this can lead to digestive problems, low energy, joint pain, and even more serious conditions like heart disease or autoimmune issues. For many people, removing these foods from their diet, even temporarily, can significantly improve their feelings.[1]
Why This Works
When you cut out sugar, grains, and processed flours, you give your body a break from constantly battling inflammation. This allows your digestive system to heal, your energy levels to stabilize, and your body to function more efficiently.[1] Many people notice improved digestion, less bloating, and clearer skin within a few weeks of making this change. Additionally, by focusing on whole, nutrient-dense foods like vegetables, high-quality proteins, and healthy fats, you’re giving your body the fuel it needs to repair and thrive.
If cutting out all grains and sugars sounds intimidating, try it for a season—say, 30 to 60 days. During this time, focus on nourishing your body with whole foods and see how you feel. You may find that reducing or eliminating these pro-inflammatory foods can significantly improve your health.
2. Address Mold in Your Home
Mold is an invisible enemy in many homes, and if you’re not actively keeping your indoor humidity in check, it could be affecting your health more than you realize. Even if you don’t see mold growing, it can lurk behind walls, basements, or other damp areas. The spores from mold can contribute to various health problems, from respiratory issues and allergies to fatigue, brain fog, and even more severe conditions like asthma or chronic sinus infections. Moving the Health Needle in the right direction includes addressing mold and its potential health impacts.[2]
One key factor in mold growth is humidity. If your home’s humidity is above 50%, mold is likely growing somewhere. While you might not see it, you could be breathing in mold spores every day, which can damage your immune system and overall well-being.
How to Keep Mold in Check
To tackle this problem, grab a humidity meter to monitor the levels in your home. If your humidity is regularly above 50%, it’s time to get proactive. A simple dehumidifier can help keep humidity levels down and prevent mold growth. In rooms prone to dampness, like bathrooms, basements, or laundry rooms, keep a close eye on moisture levels and ventilate the area properly.
Addressing mold doesn’t have to be a huge project, but it’s essential for creating a healthy living environment. For many people, reducing mold exposure can lead to better respiratory health, clearer thinking, and more energy.
3. Ditch the Fragrance
If you’re still using synthetic fragrances in your home—whether through air fresheners, candles, or perfumes—it’s time to reconsider. Many fragrances are filled with chemicals that act as endocrine disruptors, meaning they interfere with your hormones. These chemicals can also cause headaches, allergic reactions, and respiratory issues. Fragrances are a form of indoor air pollution, and while they might temporarily make your home smell nice, they can have lasting negative effects on your health.[3]
Why Fragrances Are Harmful
Fragrance is often made up of dozens, if not hundreds, of chemicals, many of which are not disclosed on product labels. These chemicals can build up in your body over time, contributing to hormone imbalances, skin irritation, and other health issues. Even more concerning, many of these chemicals aren’t fully regulated or tested for safety.
Eliminating synthetic fragrances from your home will reduce your exposure to harmful chemicals and improve the air quality in your living space. Instead of using chemical-based air fresheners or perfumes, try natural alternatives like essential oils or simply ventilate your home regularly to let fresh air in.
Small Changes, Big Results
While none of these adjustments may seem revolutionary, they each pack a powerful punch in terms of improving your health and well-being. Addressing diet, mold, and fragrance might seem like small, simple steps, but the cumulative effect can make a significant difference over time.
- Change your diet: Remove inflammatory foods like sugar, grains, and processed flours to reduce inflammation and improve energy.
- Control mold: Use a humidity meter and dehumidifier to prevent mold growth and reduce the risk of mold-related health problems.
- Eliminate synthetic fragrances: Ditch air fresheners, scented candles, and perfumes in favor of natural alternatives to avoid exposure to harmful chemicals.
None of these changes require an expensive program or a complicated lifestyle overhaul. Start with one or two adjustments, and gradually incorporate more as you go. You’ll likely start noticing improvements in how you feel—better digestion, more energy, clearer breathing, or fewer headaches.
Remember, small steps can often lead to the biggest long-term benefits. Moving the health needle doesn’t have to be difficult or overwhelming. By focusing on these simple wellness “needle-movers,” you can set the foundation for a healthier, longer life.
References:
- Fuhrman, Joel. “The Hidden Dangers of Fast and Processed Food.” American Journal of Lifestyle Medicine, vol. 12, no. 5, Apr. 2018, pp. 375–81. PubMed Central.
- Mendell, Mark J., et al. “Respiratory and Allergic Health Effects of Dampness, Mold, and Dampness-Related Agents: A Review of the Epidemiologic Evidence.” Environmental Health Perspectives, vol. 119, no. 6, June 2011, pp. 748–56. PubMed Central.
- Dodson, Robin E., et al. “Endocrine Disruptors and Asthma-Associated Chemicals in Consumer Products.” Environmental Health Perspectives, vol. 120, no. 7, July 2012, pp. 935–43. PubMed Central.
