In this series we give you tips on how to reach your most vibrant health by giving your body what it needs to thrive. Here are the 10 health foundations:

Every person on our beautiful Earth carries a completely individual combination of experiences, strengths, wounds, gifts, values, and ways of seeing the world. Our bodies, minds, and spirits have unique needs, sensitivities, and capacities. When we truly love ourselves, we stop forcing ourselves to fit someone else’s mold. Self-love means respecting your own design — your own pace, your own boundaries, your own dreams. It’s honoring the fact that what nourishes you may not be what nourishes someone else. And it’s a sure way to reach lasting happiness in life.

woman with her arms up holding air balloons in the sunset

One very important aspect of self-love is self care. 

Self Care is not selfish, rather it’s foundational for true healing and resilience. Many patients neglect their own care while caring for others or juggling a million daily demands.

Self care is about tending to one’s physical, emotional, and mental needs, and it is vital. Your own cup has to be full to be able to give to others. It’s like when you are on an airplane and the pressure drops, you have to put the oxygen mask on first so you are able to help others.

Through societal programming we often feel guilt or resistance to care for ourselves instead of others. This can lead not only to resentment and stress but also to burnout. As we have explored in this earlier article, chronic stress and burnout are linked to many debilitating health conditions.

Caring for yourself does not take away from others — in fact, it allows you to show up for others more fully. Setting boundaries, resting, and saying no when needed are signs of self-respect and self-love, not selfishness.

Treat self-care as non-negotiable, like brushing teeth, eating, or sleeping. It’s that important!

One of the most powerful acts of self-care is to honor your own truth. This might mean listening to your body’s signals for rest, noticing when you feel overwhelmed, or trusting your intuition when something feels ‘off.’ It also means giving yourself permission to set boundaries and ask for what you need — without guilt. When you align your daily choices with what truly matters to you, self-care becomes an act of self-respect and love.

Honoring your own unique self is an important part of self-love. You are as unique as a snowflake – there is no one else like you, there never was, and there never will be. When you honor that uniqueness, you not only find deeper happiness and fulfillment, you also become a greater gift to everyone around you.

Listen inwardly and trust what you discover. Notice your true likes, dislikes, and limits — they are signposts guiding you back to yourself. Others may judge you or project their own beliefs onto you, but it’s up to you to uncover who you really are. Asking questions like “Who am I?” and “What do I truly want?” can open doors to deeper self-understanding and authentic self-care.

So many of us live with invisible ‘shoulds’ whispering in our minds, telling us what to do, who to be, how to act. These ‘shoulds’ all come from old programming — learned beliefs, someone else’s expectations, outside judgments. By becoming aware of these thoughts, you can recognize that they rarely reflect your true needs or desires. Gently release them and choose your own path.

  • Release the idea that self-worth is earned — instead, it is an innate part of each and every soul
  • Set boundaries kindly but firmly when something doesn’t align
  • Align your actions with your values
  • Seek support when needed

The words we use matter! Conventional medicine often mentions ‘fight,’ ‘battle,’ or ‘war’ when talking about illness. We ‘fight off’ infections, ‘battle’ cancer, ‘attack’ symptoms. While this language can feel motivating to some, it also creates a sense that our body, that Nature, is an enemy — something to conquer or subdue. 

In naturopathic care, we look at this very differently. Your body is not an adversary; it is your greatest ally. Symptoms are signals, communications, cries for help — not threats. By shifting our words from fighting to listening, from battle to support, from war to  nourish, we honor the body’s innate wisdom and create a more compassionate path to true healing.

Modern research confirms what holistic traditions have long known: our minds and bodies are deeply connected. Studies show that unhealed emotional trauma and chronic stress can disrupt the nervous and immune systems, leading to real physical symptoms. If we can see them as the body’s way of asking us to heal not only the physical, but the emotional roots as well, they can be gently addressed on all levels to truly heal.

One of the most loving things you can do for yourself is to learn to tell the difference between what your body truly needs and what your conditioned mind craves. In naturopathic medicine, we see the body as wise — always seeking balance and healing when given the right conditions. But often, old patterns, unprocessed emotions, or addictions can drown out that wisdom and lead us to choose what soothes us in the short term but harms us in the long run.

Practical ways to start balancing:

  • Nervous system regulation:

    Gentle techniques like deep diaphragmatic breathing, progressive muscle relaxation, vagus nerve stimulation, and hydrotherapy can calm the fight-or-flight response that often drives unhealthy cravings.
  • Herbal and nutritional support:

    Botanicals like adaptogens (e.g., ashwagandha, holy basil), nervines (like chamomile or lemon balm), or nutrient therapy (B vitamins, magnesium, omega-3s) can soothe stress, balance mood, and reduce cravings.
  • Root-cause investigation:

    Naturopathic doctors often look for hidden imbalances — like blood sugar swings, adrenal fatigue, poor sleep, or gut dysbiosis — that may amplify emotional cravings. Addressing these with diet and lifestyle changes can make healthier choices easier.
  • Counseling & emotional release:

    Tools like guided journaling, talk therapy, somatic therapy, or mind-body techniques help patients uncover and process the deeper emotions behind addictive patterns.
  • Lifestyle rituals:

    Simple daily habits — such as meditating, spending time in nature, gentle movement like yoga or walking, unplugging from screens, or contemplation — create more space to hear what the body really needs.
  • Mindful awareness practices:

    Learning to pause and notice thoughts, cravings, and feelings in the moment — through simple mindfulness, breathing exercises, or meditation — helps people break automatic patterns.
  • Community & support:

    Naturopathic care recognizes that healing doesn’t happen in isolation. Support groups, trusted friends, and safe practitioners can help someone stay accountable and feel less alone while breaking old patterns.

The more you tune in to your body’s real messages, the less power old cravings and compulsions will have over you. This is not about perfection but rather practice; each kind choice you make will deepen the trust in yourself.

Instead of judging yourself or forcing quick answers, stay open and curious. When a symptom appears, rather than thinking, ‘How do I fight this?’ try asking, ‘What is my body trying to tell me?’ When an old habit shows up, ask, ‘What do I truly need right now?’

The idea is not to give answers, rather to formulate the question and let the body, higher self, or Universe provide the answer. 

Living in the question like this invites fresh possibilities, self-compassion, and the freedom to choose differently. It ‘leaves the door open’ for all kinds of possibilities to show up, possibilities you might not even have considered. This does not mean ignoring reality, but rather approaching it with a playful spirit – especially when something serious needs to be considered.

number 1 in a circle

Celebrate and honor your truths, including what makes you unique. Stop “shoulding” on yourself.

number 2 in a circle

Symptoms are a gift – and a clear call for help from your body (that we love)! Symptoms don’t have to be an annoyance that we seek to snuff out quickly and/or  chemically. Respond kindly with change until there is relief. Honor when your body is asking for early bedtime or a day off from work.

number 3 in a circle

Balance –  Maintain a 90/10 approach to wellness. Dedicate 90% of your time honoring what you know helps you to thrive; 10% of your time giving yourself freedom to do what you want in the moment.

Self-care is an important part of any treatment plan. If you would like support with your health, talk with your naturopathic doctor.


Written by Karen Wegehenkel
Medically reviewed by Dr. McClane Duncan, ND

Sources and Resources

Adverse Childhood Experiences (ACE) Study
This landmark study surveyed over 17,000 adults and found a clear dose-dependent relationship between childhood trauma (abuse, neglect, household dysfunction) and adult health consequences—such as heart disease, autoimmune disorders, chronic pain, addiction, and mental health issues
https://pubmed.ncbi.nlm.nih.gov/9635069

Psychoneuroimmunology (PNI) and Trauma
PNI explores how psychological stress—especially early-life trauma—impacts the nervous, endocrine, and immune systems. It’s a primary pathway through which emotional trauma produces physical illness.

Psychoneuroimmunology of Early-Life Stress: The Hidden Wounds of Childhood Trauma? 
https://pmc.ncbi.nlm.nih.gov/articles/PMC5143500

Psychological Trauma and Physical Health: A Psychoneuroimmunology Approach to Etiology of Negative Health Effects and Possible Interventions
https://www.researchgate.net/publication/232483484_Psychological_Trauma_and_Physical_Health_A_Psychoneuroimmunology_Approach_to_Etiology_of_Negative_Health_Effects_and_Possible_Interventions

Epigenetic research
Recent research from blood and brain tissue studies shows that PTSD and emotional trauma can actually reprogram gene expression through epigenetic mechanisms—like DNA methylation—in key immune and inflammation-related genes (such as IL‑12B, IL‑1A, IL‑18, IFNG). This rewiring of the epigenome can amplify inflammatory signals, weaken immune resilience, and increase vulnerability to a range of chronic diseases. These findings give a powerful scientific basis to the naturopathic understanding that emotional wounds are embodied — not imaginary.

Evidence for Epigenetic Regulation of Pro-inflammatory Cytokines, Interleukin-12 and Interferon Gamma, in Peripheral Blood Mononuclear Cells from PTSD patients
https://pmc.ncbi.nlm.nih.gov/articles/PMC4746110

Reduced interleukin 1A gene expression in the dorsolateral prefrontal cortex of individuals with PTSD and depression
https://pubmed.ncbi.nlm.nih.gov/30366016

Dysregulated immune system networks in war veterans with PTSD is an outcome of altered miRNA expression and DNA methylation
https://pmc.ncbi.nlm.nih.gov/articles/PMC4980621

Right Body for You” (Book)
What would it be like to begin enjoying your body no matter what size, shape, age or fitness? Isn’t it time to stop the patterns and habits with your body that keep you stuck?  Is your body an ease or burden? This is a very different perspective about bodies and your ability to change yours. It might all be easier than you ever knew was possible!
https://www.accessconsciousness.com/en/shop-catalog/book/right-body-for-you2