🌱 Staying organized as a functional medicine patient 🌱

This month, we’re diving into the theme of “How to Stay Organized as a Functional Medicine Patient.” Keeping everything in order while following a functional medicine regimen can be a challenge, but with a few tips and tricks, you’ll be a pro in no time. Let’s get started!

As a Vytal Health patient, you might remember that first session with your physician where you shared your health journey. This often includes frustrating visits to conventional doctors that led to dead ends. Now, things are changing. Your doctor is dedicated to finding the root cause of your symptoms. After prescribing specific screenings or labs, you’ll discuss interventions to help you feel better. The recommendations can seem overwhelming at first. Where do you start? Change is hard, and too many shifts at once can be frustrating. So, how can a Functional Medicine Patient make the most of their doctor’s advice without getting overwhelmed?

Anne Lamott, a favorite author of mine, gives us a great reminder on tackling challenges head-on. She shares a story about her brother struggling to write a report on birds, feeling overwhelmed by the enormity of the task. Their father sat down with him and said, “Bird by bird, buddy. Just take it bird by bird.”

We can apply this approach too. Let’s see how it works for patients, starting with supplements.

The Power of Supplements

Supplements can be a game-changer, but keeping track of them all can feel like juggling flaming torches. Here’s how to make it easier:

• Pillboxes Are Your Friends: Invest in a good pill organizer. They come in all shapes and sizes, so find one that fits your needs. Keep in mind the size of your supplements, too.  Some organizers are designed for smaller pills like Zinc and Vit.D and others accommodate larger ones like calcium and fish oil caps.  Be sure to ask your doctor what times of day it is best to take different supplements. This information can be found in your FullScript account!  
• Set Reminders: Use your phone to set reminders for when to take your supplements. Apps like Medisafe can help keep you on track.
• Other Ways to Remember: Some of us have too many reminders on our phones and start to ignore the beeps and pings.  If this sounds like you, then you may want to consider aligning your supplement intake with another habit that is already firmly established.  For example, put your A.M. supplements in the bathroom next to your toothbrush.  Perhaps your lunchtime supplements go into a lunch bag or next to your computer. Your nighttime supplements could sit on the nightstand. 
• Keep a Log: Write down what you’re taking and when. It’s helpful for you and for discussions with your practitioner. Print off your supplement list, with timing and doses and stick it to the fridge to remind yourself

Meal and Snack Planning

Healthy eating doesn’t have to be a hassle. Here are some tips to make meal and snack planning a breeze:

• Batch Cooking: Prepare meals in bulk and store them in the freezer. It saves time and ensures you always have something healthy on hand. You can schedule batch cooking on a day or evening when there’s less on the calendar.  A Sunday afternoon, perhaps? There are a myriad of websites dedicated to batch cooking as well as stackable small serving freezer containers.  Think glass and silicone (not plastic) to minimize toxins leaching into your food.
• Balanced Snacks: Think protein, healthy fats, and fiber. Nuts, seeds, and hummus with veggies are great options.
• Simple Recipes: Choose recipes with fewer ingredients and easy steps.

Handling Life’s Chaos

Life is unpredictable, but your health routine doesn’t have to suffer. Here’s how to stay on track:

• Flexible Schedules: Don’t stress if things don’t go as planned. Adjust your schedule as needed and focus shifting small habits one at a time.
• Quick Fixes: Keep healthy snacks and supplements in your bag or car for those unexpected busy days.
• Self-Compassion: Be kind to yourself. If you miss a supplement or meal, it’s not the end of the world. Just get back on track at the next opportunity.

Traveling and Staying on Track

Travel can throw a wrench in your routine, but you can still stay on course:

• Pack Smart: Bring travel-friendly snacks and a small pill organizer. Think nuts, seeds, and protein bars.
• Research Ahead: Look up healthy restaurants or grocery stores at your destination. These two websites are GREAT resources: https://www.findmeglutenfree.com/ and https://picknic.app/
• Movement Routine: Plan to move your body, even if it isn’t your usual workout routine. Most hotels have a gym or a pool.  Pack your workout clothes and bathing suit. If you have one, let your travel partner know you will need to get out and go for a walk or head to the gym.  Workout buddies on the road mean you’re more likely to get moving. 
• Bounce Back: If you fall off the wagon, don’t sweat it. Enjoy your trip and get back to your routine when you return.

Stress Management and Mindfulness

Stress is a part of life, but managing it is key. Here are some stress-busting tips:

• Mindfulness Practices: Try meditation, deep breathing, or yoga. Even a few minutes can make a difference.
• Stress-Reducing Activities: Find activities that relax you, like reading, walking, or listening to music.
• Mental Health Matters: Make time for self-care and seek support if you need it. Your mental health is just as important as your physical health

Tracking Progress and Staying Motivated

Seeing your progress can be incredibly motivating. Here’s how to keep track:

• Journaling: Keep a health journal. Note what you eat, how you feel, and any changes you notice.
• Health Apps: Use apps to monitor your progress. MyFitnessPal and Headspace are great for tracking nutrient intake and mindfulness.
• Celebrate Successes: Don’t forget to celebrate your milestones, no matter how small. Every step forward is a win!

Staying organized as a functional medicine patient doesn’t have to be daunting. With these tips, you can navigate your health journey with ease and confidence.

If you have any questions or topics you’d like us to cover, please reach out. We’re here to support you every step of the way.

Stay healthy and organized,