How to Help Your Body Heal Itself Naturally: A Comprehensive Guide to Optimal Health

Estimated reading time: 10 minutes

At Collins Chiropractic Health & Wellness Centre in Edmonton, we believe in the power of the body to heal itself naturally. The human body is equipped with incredible self-repair mechanisms. A paper cut seals over. A broken bone knits back together. A cold runs its course. These are all signs of a built-in healing process. So yes—your body can heal itself. But it’s not always that simple.

Sometimes, these internal processes can’t do their job effectively. The body slowly breaks down, and a health issue develops. When this happens, many people turn to drugs or surgery—an “outside-in” approach that often leads to negative long-term consequences. In contrast, getting to the root cause of the problem and using an “inside-out” solution is usually a safer and more effective way to solve health problems.

That’s why learning how to help your body heal itself naturally is essential. By combining chiropractic care, nutrition, stress management, sleep, and exercise, you can unlock your body’s potential for optimal health. Let’s explore how you can support your body’s natural healing abilities and reclaim your health.

The Body’s Amazing Healing Abilities

Your body is a self-healing organism. Every day, it repairs damaged cells, fights off infections, and adapts to new challenges. This remarkable ability is thanks to an intricate system that includes your immune, nervous, and endocrine systems working in harmony. When these systems are in balance, the body thrives. However, stress, poor posture, and unhealthy habits can disrupt this balance, making it harder for your body to heal itself. That’s why understanding how to help your body heal itself naturally is the first step to achieving lasting wellness.

Why Relying on “Outside-In” Health Care Falls Short

Many people struggling with chronic health problems get stuck believing in the current health model: that health comes from an “outside” source. In other words, they believe that in order to heal, they need to take a drug or pill or have surgery to make their body heal. Although that approach may be necessary for acute trauma, infections, or end-of-life care, it fails to address the underlying causes of chronic illnesses—or to prevent them in the first place.

If we continue to trust that health comes from “outside” of ourselves, chronic illness rates will keep climbing. Most of us already struggle with low energy, less mobility, less strength, and more pain, making it hard to enjoy the activities we love. These challenges are compounded by the fact that chronic illnesses have been rising since humans first began farming. (1) Conditions like diabetes, obesity, heart disease, and dementia now affect a large portion of Canadians, with 65% living with a chronic illness. And projections show that by 2030, that number will climb to over 75%. (2,3) Although Canadians now live longer—averaging 82 years compared to 77 in 1990—the final decades of life are often marked by frustration, unhappiness, and dependence on an already burdened healthcare system.

Instead, if we trust that health can come from the power “within” ourselves, we can regain our health, and are more likely to have the energy, focus, strength, and mobility to enjoy our lives and to be healthier in the last two to three decades of our lives. That’s why understanding how to help heal your body naturally is so important.

One of the most common beliefs that undermines this “outside-in” mindset is the idea that our genes control our destiny.

If we continue to trust that health comes from “outside” of ourselves – drugs and surgery, we will continue to struggle with low energy, less mobility, less strength, more pain, and ultimately chronic illness. Instead, if we trust that health can come from the power “within” ourselves, we can regain our health, and are more likely to have the energy, focus, strength, and mobility to enjoy our lives and to be healthier in the last two to three decades of our lives.

Your Genes Don’t Determine Destiny

Many people believe their health problems are primarily due to genetics. I often hear patients say something like, “But this runs in my family, Doc. There’s nothing I can do about it.” It’s a common belief, but it’s also a limiting one.

Yes, your genes can influence which chronic conditions you’re more likely to develop — such as diabetes, heart disease, or certain autoimmune disorders. But research shows that genetics only account for about 10–15% of chronic illnesses. (4, 5) What matters far more are your daily habits: what you eat, how much you move, how you manage stress, and whether you get enough sleep.

This is empowering. It means that in most cases, your future isn’t set in stone. Just because your parents or grandparents had a particular condition doesn’t mean you’re destined to get it too. By focusing on healthy lifestyle choices, you can often turn those genetic “risks” down — or even off entirely.

Although your genes can influence which chronic conditions you’re more likely to develop, by focusing on healthy lifestyle choices, you can often turn those genetic “risks” down — or even off entirely.

How to Help Your Body Heal Itself Naturally: Core Principles of an “Inside-Out” Approach

Move Your Body to Promote Healing

It’s no secret that regular exercise and movement help your body function and heal more effectively. Movement is life. Exercise increases strength and lean muscle mass, boosts energy, improves sleep, and improves cognition to name just a few benefits. Ultimately, staying active is one of the best ways to optimize how to help your body heal itself naturally and avoid chronic illness. At our clinic in Edmonton, we often encourage patients to become more physically active to help enhance recovery and prevent future injuries.

Here are some tips to help you get started with more movement:

• Pick a sport or activity you enjoy so you’re more likely to stick with it.
• Try a standing desk or a treadmill desk to reduce sitting time.
• Take the stairs instead of the elevator at work.
• Try gardening—it’s a fun way to stay active.
• Go for walks in nature to keep things interesting.
• Start slowly: aim for 20 minutes of exercise, three times per week, then gradually increase the time and intensity.

For more insights on how to exercise and move more:

Exercise Helps Chronic Low Back Pain

Move and Stand at Work to Treat Your Lower Back Pain and Neck Pain

Nourish Your Body with Whole Foods

Eating a variety of whole foods gives your brain the nutrients it needs to work well and helps your body heal more effectively. Whole foods include vegetables, fruits, nuts, seeds, grass-fed meats, wild game, wild seafood, and free-range poultry and eggs.

If you’re vegan or vegetarian, you’ll likely need certain supplements to cover nutrients that are harder to get from a plant-based diet. Read this 

Eating whole foods also helps reduce inflammation (swelling) in your body, which in turn supports brain health and healing.

It’s important to limit or avoid foods that cause inflammation. These include:

• Refined flours (bread, cereals, pasta, pizza, beer, pastries)
• Refined sugars (candy, chocolate bars, soft drinks)
• Vegetable and industrial seed oils (canola oil, safflower, soybean oil).

Here are a few strategies to help you eat better:

• Remove unhealthy foods from your home so you won’t be tempted when you’re starting your healthier eating plan.
• If cutting everything out at once feels overwhelming, start by eliminating one unhealthy food at a time.
• Consider hiring a holistic nutritionist or naturopath to help you with meal planning and to guide you through challenges that could cause setbacks.

For a deeper dive into eating whole foods:

Treating Chronic Pain with a Healthy Diet

Foods that Cause Inflammation: 3 Food Toxins You Should Avoid

Manage Stress to Support Natural Healing

Chronic stress can sabotage your body’s healing efforts. Increasing stress levels overload your nervous system and whole body.  In turn, this creates muscle and joint tension, inflammation, fatigue, lack of focus and perspective, and poor sleep. Simply put, chronic stress interferes with your body’s ability to heal itself and perform optimally. At our Edmonton practice, we sometimes have to discuss stress reduction strategies with patients, helping them develop daily routines that foster relaxation and recovery. Reducing stress is an essential step in how to help your body heal itself naturally.

There are many strategies to manage stress so you can heal better.  Here are some ideas for you:

• Focus on getting better sleep
• Learn to say “No” to things that drain your energy
• Reframe your mind and ask, “What good things can come from this?”
• Accept that part of the human condition is having challenges and struggles
• Have faith that you will come out of these challenges better in some way
• Do something creative that fulfills you
• Move and exercise regularly
• Eat better

A deeper dive into managing mental stress:

How to Manage Your Stress (patient handout)

Managing Stress Helps Chronic Low Back Pain

Chiropractic Care for Stress and Fatigue

The Power of Sleep in the Healing Process

Sleep is when the body does most of its healing. Poor sleep can interfere with healing, leaving you feeling tired and inflamed. If you’re not a good sleeper you’re putting yourself at risk to get sick and develop a chronic illness.

Practicing good sleep hygiene is a simple yet powerful way to improve how to help your body heal itself naturally. Aim for 7-9 hours of quality sleep each night, and create a relaxing bedtime routine to signal your body it’s time to rest. Here are some strategies you can use to improve your sleep:

• Make sleep a priority
• Eat well to stabilize your energy and stress levels
• Turn off your computer and devices two to three hours before you go to bed
• Train yourself to go to bed at the same time every night between 9 to 11pm.
• Have a warm to hot shower before you go to bed
• Invest in a good mattress
• Consider buying a weighted blanket
• Avoid alcohol before you go to bed
• Have a regular routine that is relaxing two to three hours before you go to bed.
• Keep your room temperature cooler at night (around 18 degrees celsius)
• Try taking a natural sleep supplement
• Exercise regularly
• Manage mental stress

A deeper dive into how to get better sleeps:

10 Tips on How to Sleep Better

Sleep Deprivation Can Cause Chronic Pain

The Effects of Sleep Deprivation

Sleep for Peak Performance

How to Help Your Body Heal Itself Naturally with Chiropractic Care

Chiropractic care is more than just relieving back or neck pain – it’s a way to restore balance to your entire body. When your spine is properly aligned, your nervous system works at its best, allowing your body to heal itself more effectively. At Collins Chiropractic Health & Wellness Centre, we tailor care plans to meet each patient’s unique needs. Gentle chiropractic adjustments can relieve pain, improve mobility, and support your body’s natural healing abilities. This proactive approach is especially valuable for people who want to take control of their health and well-being.

In today’s modern world, good movement and spinal alignment are often compromised. Tension, lack of movement, and misalignments can build up over time due to common stressors like:

• Too much sitting
• Insufficient exercise
• Mental stress
• Poor sleep
• Inflammatory diets

Regular chiropractic care helps you adapt to these modern-day challenges. By improving the function of your spine and nervous system, you’ll be able to perform better and heal more efficiently every day. Think of chiropractic adjustments like rebooting a computer when it starts running slowly—periodic care helps keep your body functioning at its best.

For a deeper dive into the benefits of regular chiropractic care, check out these resources:

Why Regular Chiropractic Check-ups are Important for You and Your Family (Part 1)

Why Regular Chiropractic Check-ups are Important for You and Your Family (Part 2)

Chiropractic Care for Stress and Fatigue

Get Stronger with Chiropractic Care

Conclusion

Your body has the power to heal itself. By supporting it with chiropractic care, proper nutrition, stress management, quality sleep, and regular movement, you can unlock this potential and reclaim your health. At Collins Chiropractic Health & Wellness Centre in Edmonton, we’re here to guide you on your journey to wellness. Remember, healing starts from within. Trust your body, give it the support it needs, and embrace how to help your body heal itself naturally—one step at a time.

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For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.

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To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.

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