Top Five Wellness Practices Backed by Functional Medicine
Introduction
Wellness isn’t about quick fixes or fleeting trends—it’s about cultivating sustainable habits that support your body’s ability to heal and thrive. Functional medicine provides a science-based framework for optimizing wellness, focusing on the root causes of health issues and empowering individuals to take proactive steps toward lasting vitality.
At Mary Louder, DO PLLC in Holland, MI, we guide patients on their unique paths to wellness, integrating proven functional medicine practices with personalized care. In this blog, we’ll explore the top five wellness practices backed by functional medicine—practices you can start today to improve your physical, mental, and emotional health.
Ready to take the next step? Schedule a complimentary Meet & Greet Appointment to learn how Dr. Mary Louder can support your health journey. Visit www.drmarylouder.com to book now!
1. Nourish Your Body with Functional Nutrition
Food is more than fuel—it’s information for your cells. Functional medicine emphasizes a personalized approach to nutrition, tailoring dietary recommendations to your unique needs based on genetics, lifestyle, and health conditions.
Key Principles of Functional Nutrition:
- Anti-Inflammatory Foods: Incorporate foods rich in antioxidants, omega-3 fatty acids, and phytonutrients to reduce inflammation and support overall health. Think leafy greens, berries, fatty fish, and turmeric.
- Balance Blood Sugar: Eat meals with a combination of protein, healthy fats, and fiber to stabilize blood sugar levels, improve energy, and prevent mood swings.
- Gut Health Matters: Probiotic-rich foods like yogurt, kefir, and fermented vegetables can support a healthy gut microbiome, which is essential for digestion, immunity, and even mental health.
Pro Tip: Begin with small, sustainable changes. Add one nutrient-dense food to your meals daily, and gradually reduce processed foods.
2. Prioritize Restorative Sleep
Sleep isn’t just about rest; it’s an active time for repair and detoxification. Poor sleep is linked to a host of health problems, including weight gain, impaired immunity, and increased risk of chronic illness.
Functional Medicine Sleep Strategies:
- Maintain a Consistent Schedule: Go to bed and wake up at the same time every day to support your circadian rhythm.
- Create a Sleep Sanctuary: Keep your bedroom dark, quiet, and cool to optimize sleep quality.
- Address Root Causes of Sleep Issues: Functional medicine looks for hidden factors disrupting sleep, such as hormone imbalances, nutritional deficiencies, or chronic stress.
Pro Tip: If you struggle with falling asleep, try a calming bedtime ritual like journaling, meditative breathing, or a cup of herbal tea.
3. Move with Purpose
Exercise isn’t about burning calories—it’s about movement that nourishes your body and mind. Functional medicine promotes a balanced approach to physical activity, focusing on what feels good for you and supports your overall health goals.
Benefits of Functional Movement:
- Reduces Inflammation: Regular movement helps lower chronic inflammation, a root cause of many diseases.
- Boosts Brain Health: Exercise stimulates the production of BDNF (brain-derived neurotrophic factor), improving memory and mood.
- Improves Longevity: Studies show that even moderate daily activity can significantly extend lifespan and quality of life.
Pro Tip: Not a fan of the gym? Find movement that you enjoy—dancing, hiking, yoga, or even a daily walk outdoors. Consistency is more important than intensity.
4. Cultivate Emotional Resilience
Your mental and emotional health are just as critical to your overall well-being as your physical health. Chronic stress and unresolved emotions can fuel inflammation and worsen symptoms of chronic illness. Functional medicine addresses emotional resilience as part of a holistic wellness strategy.
Tools for Building Resilience:
- Mindfulness Practices: Meditation, deep breathing, and gratitude journaling can lower stress hormones like cortisol.
- Energetic Psychology: Techniques like Emotional Freedom Techniques (EFT) and somatic practices help release stored emotional energy and reduce anxiety.
- Self-Compassion: Research shows that self-compassion reduces stress, fosters emotional regulation, and even supports immune function.
Pro Tip: Start your day with a simple mindfulness practice, like spending 5 minutes focusing on your breath. Small, consistent actions lead to big changes over time.
5. Stay Connected
Humans are wired for connection. Social isolation has been linked to increased risk of heart disease, depression, and even early mortality. Functional medicine recognizes the importance of relationships and community in overall wellness.
Ways to Build Connection:
- Quality Time: Spend time with loved ones who uplift and support you.
- Join a Community: Whether it’s a fitness group, a meditation circle, or volunteering, being part of a group fosters a sense of belonging.
- Therapeutic Support: Building a connection with a trusted healthcare provider, like Dr. Mary Louder, can offer both emotional and practical support on your wellness journey.
Pro Tip: Take small steps to nurture connection, like scheduling a coffee date with a friend or sending a kind text to someone you care about.
Your Next Step: Start Your Wellness Journey Today
These five wellness practices are just the beginning. At Mary Louder, DO PLLC, we take wellness a step further with advanced functional medicine testing and personalized care to uncover the root causes of imbalance and empower your health transformation.
Our approach includes:
✔️ Genomic Testing & The Hero’s Genome: Your DNA holds the key to understanding your unique health blueprint. Our signature program, The Hero’s Genome, combines genomic insights with actionable strategies to help you optimize your health based on your genetic makeup.
✔️ Comprehensive Hormone Testing with the DUTCH Test: Hormonal balance is essential for energy, mood, and vitality. The DUTCH test provides a detailed look at hormone levels, stress response, and metabolism, guiding personalized strategies for hormone health.
✔️ Women’s Cardiovascular Health: We use advanced tools like the Boston Heart Comprehensive Cholesterol Testing to go beyond standard cholesterol checks, identifying deeper markers of cardiovascular risk and tailoring prevention plans to keep your heart healthy.
In addition to these innovative tests, we offer a holistic care model that integrates nutrition, sleep, movement, emotional resilience, and meaningful connection to support every aspect of your well-being.
Don’t wait to reclaim your health. Schedule a complimentary Meet & Greet Appointment with Dr. Mary Louder today. During this session, we’ll discuss your health goals, explore how our signature tests and programs can support you, and begin your personalized journey to wellness.
Visit www.drmarylouder.com to book your appointment now!
Closing Thought
Wellness is a journey, not a destination. By integrating functional medicine-backed practices like nourishing your body, prioritizing sleep, moving with purpose, cultivating resilience, and staying connected, you can lay the foundation for a healthier, more vibrant life.
Take the first step today. Your health—and your future—are worth it.