5 Natural Health Essentials Every Family Should Know: Simple Tools for Daily Wellness
As a naturopathic doctor, one of the things I love most is helping families discover just how simple — and powerful — natural health can be.
You don’t need to overhaul your entire life overnight. You don’t need a cabinet full of supplements or the latest wellness trend.
You just need the essentials — small, foundational practices that support your body’s innate ability to heal and thrive.
Here are 5 natural health essentials every family should know (and start using today!):
1. 💧 Hydration is Healing
Water is life — literally. Every cell in your body relies on water to function. But many people (kids and adults alike!) walk around chronically dehydrated, which can lead to fatigue, poor digestion, headaches, and more.
Pro tip:
• Start the day with a glass of water before coffee or food
• Add a pinch of sea salt or squeeze of lemon for better mineral balance
• Let kids pick a fun water bottle to encourage sipping throughout the day
2. 🥦 Eat Whole, Real Foods (as much as possible)
Food is medicine, but only when it’s real. Prioritize whole foods you can recognize — think fruits, vegetables, clean proteins, healthy fats, and fermented foods.
It doesn’t have to be fancy.
Simple meals like roasted veggies, bone broth, or scrambled eggs with greens are incredibly nourishing.
Bonus: Get your kids involved in cooking or shopping — it builds a lifelong healthy relationship with food.
3. 💤 Prioritize Sleep for Everyone
Sleep is where healing, growth, and restoration happen. And yet so many of us (especially parents!) sacrifice it night after night.
Tips for better sleep hygiene:
• Set a consistent bedtime (yes, even for grownups)
• Keep screens out of the bedroom
• Try a wind-down routine: herbal tea, Epsom salt baths, or calming music
• Teens often need more sleep than adults realize — don’t let school schedules override their needs
4. 🌿 Support the Nervous System Daily
We’re all navigating stress — and so are our kids. From loud environments and screens to school pressure and overstimulation, nervous systems need tending.
Daily tools to try:
• Deep breathing or guided meditations
• Magnesium-rich foods (like leafy greens, pumpkin seeds, or cacao)
• Nervine herbs like chamomile, lemon balm, or passionflower (great as tea!)
• Outdoor play and sunshine — nature is a powerful regulator
5. 👨👩👧 Know Your Body + Teach Your Kids
The most important tool of all? Body literacy.
The more you understand your body — and help your kids understand theirs — the more empowered your whole family will be.
You don’t have to be a doctor to talk about:
• How digestion works
• Why sleep matters
• What poop can tell you
• How to tell if you’re dehydrated
• When your body needs rest vs. when it needs movement
Knowledge builds confidence — and confident kids become confident adults who advocate for their own health.
🌟 Final Thoughts
Natural health doesn’t have to be complicated. Start small. Stay consistent. Trust your body. And remember: you’re not in this alone.
At the Heishman Healing Foundation, we’re here to make natural healthcare and education accessible to every family — especially those who need it most.
